stress management by suresh aadi8888

STRESS MANAGEMENT

Presented by:-Mr. Suresh Kumar Sharma

RN, MSN(PSYCHIATRY)

What do you understand by What do you understand by Stress?Stress?

• The way our body and The way our body and •mind react to life changesmind react to life changes

WHAT IS STRESS ?

Stress is the reaction people have to excessive pressures or other types of demand placed upon them. It arises when they worry that they can’t cope.

HELP ME!

WHAT IS STRESS ?

Stress is the “wear and tear” our minds and bodies experience as we attempt to cope with our continually changing environment

I HATE YOU

S = P > RStress occurs when the pressure is greater than the resource

DEFINITION

An adaptive response to an internal & external situation that results in physical, psychological

and behavioural deviations Adaptation – a coping up mechanism

ROLE OF H-P-A IN STRESS

Adolescents and stress ?

Teens are under more stress Teens are under more stress Since adolescence is a period of significant Since adolescence is a period of significant

changeschanges physical, physical, emotional, emotional, social, and social, and academic changes academic changes

many than at any other time of life.many than at any other time of life.

Where does stress come from ?Where does stress come from ?

Stress can come from Inside - – INTERNAL STRESSOR:-– Body image – Not happy with the way you look – self-conscious feel everyone is staring at

you

Stress can come from Outside EXTERNAL STRESSOR:-

i.e. surroundings, environment– Family ……..– School ….– Friends /Peers …– Society ….– Others ……

Stresses Stresses physicalphysical

– Prolonged school hours

– Over-packed class rooms

– Transport– Pollution air, noise – Overcrowding road– Poor ventilation– Bad furniture

Stresses Stresses psychologicalpsychological

– Bullies, – Changing schools, – Conflicts with teacher, – Forced

competitiveness, – Falling grades, – Have to present in class – Learning disorders, – Special recognition

Stress psychosocial Relationships

Peers –

– You want to spend time with peers but without parental supervision

– Their opinions more important than that of parents

Conflicts with parents, friends

Media internet

Secret lives ……

How do we react to stress?

Reaction– FFF (Fight – Flight – Freeze)FFF (Fight – Flight – Freeze)

ULTIMATELY how each person reactshow each person reacts will decide how STRESS will affect YOUYOU

This means that whether we get “stressed out “stressed out or not”or not” depends mainly on USUS

HEALTHY RESPONSE TO STRESS1. LAS 2. GAS

LOCAL ADAPTION SYNDROME(LAS)-

Eg. Wound healing, blood clotting, accommodation of eye to light

Characteristic of stress response- Localised Adaptive - stimulation of stressor is necessary. Natural & protective- catecholamine

HR & BP

Characteristic of stress responseIN LAS-

LIMITS IN ABILITY TO COMPENSATE MAGNITUDE & DURATION IS GREAT

THAT HOMEOSTATIC MECHANISM FOR ADJUSTMENT FAIL, LEADING TO DEATH.

INDIVIDUAL DIFFERENCES. RESPONSE IS SHORT TERM. RESTORATIVE

2.GENERAL ADAPTION SYNDROME

SELYE, 1976

EFFECT OF STRESS

Signs and Symptoms of StressSigns and Symptoms of Stress

Physical

Poor appetite or overeating Feeing tired and fatigued Various aches and pains ---headache body ache

muscle pain Nausea & abdominal Pain Sleep problems Falling sick very often e.g. fever cough cold diarrhea

( because of lowering of immunity due to stress)

Mental

Feeling low Nervousness and Anxiety Excessive Anger Depression Being easily upset Poor self confidence Low self esteem Lack of Concentration Poor performance in studies

Is STRESS good or bad for us ?

Some amount of stress is essential for us to excel in life. This is good stress or “EUSTRESS”

But when stress is too much then it reduces performance. This is bad stress or “DISTRESS “

.Stress and Performance:Stress and Performance:

Eustress


Distress


Stress and PerformanceStress and Performance

Dealing more effectively with stress improves performance and the quality of life

It is like salt and pepper to life

The Stress Model

..

The Stress Model

The Stress Model

TheStress Model helps us understand differently the behavior . The Stress Model states:

– All behavior arises from a state of stress. – In between the stress and behavior is the presence of an

emotion.– The emotion is either love or fear.– It is through the expression, processing, and understanding

of the emotion that we can calm the stress and diminish the behavior.

Stress

We must first be aware of our own stress before we can begin to address the stress in others.

Let’s dissect these situations. What stresses do you face each day?

– Work related? Home related? System related?

Stress

Think about the situations that prompted you to come here today…– What is it about this particular situation that is so

stressful? – Where in your life has this situation occurred

before?

STIMULUS-BASED MODEL:-(Holmes and Rahes model-1960)

Stress:-

a stimulus , a life event, or a set of circumstances that arouses physiologic & psychological reactions that may increase the individual’s vulnerability to illness.

SRRS(SOCIAL READJUSTMENTS RATING SCALE)

43 life changes or events. Both positive & negative in nature. Considered stressful. Identify the Effect of stressor in person’s life. If stressor is more in short period(1-2yr) then

more likely physical illnesses, mental disorders or other stress response will follow.

SRRS MEASURING

SRRS SCORE STRESS HIGH

SRRS SCORE STRESS LOW

But results are depends on mediating factor– Eg. Coping strategies,– Role of stressor, perception of individual etc.

RESPONSE-BASED MODEL (SELYES STRESS RESPONSE)

HANS SELYE, 1945

PHYSIOLOGIC EVENTS AS GAS

TRANSACTION-BASED MODEL(LOZARAS, 1966)

Cognitive, affective & adaptive(coping) response that arise from person-environment tractions.

Environment & person is not separable. Environment changes person responds with

coping response. Different individual show different reaction to

response. Eg. Illness respone one denial, another anxiety, still another depression

Applying The Stress Model

Absolutely, the first step when we are triggered in our stress is to ACKNOWLEDGE our stress!

BREATHE! Stress causes us to:

– React from the past– Obsess about the future– Take us out of the present

Applying the Stress Model

Acceptance – we must develop an accepting relationship with

individual. We must also teach the parents about acceptance and model this for them.

Understanding– this is really seen in our perception of the child’s

behavior. If we see anger, we do not truly understand this child. What is your child trying to communicate through their behavior?


Empathy– Defined as the ability to experience and identify

with the emotional state of another person. Empathy and reflecting feelings does not mean we have to agree. It means that we get what is going on.

Patience– We ourselves must be emotionally regulated in

order to exercise patience.


Trust– Our children trusting us may be more important

than our trust in our children. Love

– Takes effort, love is in the action of doing all the things above.

– This is the opposite of fear. We must know love in order to teach and model love. This is what we want to replace fear.


Training– “form habits, thoughts, or behaviors by discipline and

instruction” Affection

– physical contact can be calming Structure

– chaotic vs. organized- home vs. school? Expectations

– be clear and communicate them, clarify that the child understands


Time-In– “I see that you are in need of something, come and sit

beside me until you feel better.” When we think a child is acting out to get attention, it is because a child needs attention.

Mentoring– connect this child to another adult outside the parent/child

relationship. Awareness

– Early identification of stress Containment

– keep the child in a space of more direct proximity to the teacher than what may be needed for other students.


Team– the power and importance of a team working with this youth

is vital.

Reduced Peer Interaction– match the developmental needs of the youth.

Applying The Stress Model

Reacting versus responding– Flexibility versus Rigidity– Windows of Tolerance

Trauma– Our relationship blueprints are affected by the

trauma we experience.

Summary

Understanding our own stress before we engage with a child is sure to help reduce the child’s stress.

A child’s behavior is a way of communicating that he/she is stressed and needs regulation.

Adults are responsible for teaching and modeling regulation.

Understanding the stress underlying the behavior assists us in helping a child change his/her behavior.

Is STRESS good or bad for us ?

So all efforts should be to convert all So all efforts should be to convert all stresses into EUSTRESS –This can be stresses into EUSTRESS –This can be achieved by stress management techniques achieved by stress management techniques

All stresses can be GOOD

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STRESS IN ADOLESCENTS STRESS IN ADOLESCENTS AND ITS MANAGEMENTAND ITS MANAGEMENT

STRESS TRIANGLE

Psychological

Physical behavioural

STRESS MANAGEMENT

MANAGE AT ALL THE THREE LEVEL– PSYCHOLOGICAL LEVEL: MEDITATION,

REASSESSING OUR THOUGHTS & FEELINGS – PHYSICAL LEVEL: EXERCISES, YOGA,

PHYSICAL ACTIVITIES– BEHAVIOURAL LEVEL: RESPONDING WITH

EQUANIMITY AND CALMNESSIF the distress crosses the threshold level

medical problems like Depression, Anxiety disorders, Hypertension etc. sets in. seek medical help from a qualified medical practitioner

SUGGESTED COPING STRATEGIES

Take life the way it comes Stop blaming others Develop your own inherent potential Live in the present & Work for the future Maintain harmonious relation with others Learn to be happy & cheerful

SUGGESTED COPING STRATEGIES

Respond to situations with equanimity, detachment, courage, determination

Avoid negative emotional reactions like anger, grumbling, worrying and apprehensions.

Create a supportive climate Redesign and enrich the job content* Reduce conflict & clarify roles Seek professional counseling

Meichenbaum’s approach to stress management

1. Teaching individuals that negative self-evaluation increase stress

2. Monitoring one’s own self-defeating strategies – teaching new cognitive strategies

3. Teaching new skills like relaxation4. Providing real life homework assignment

that become increasingly difficult to carry out

CONCLUSION

Stress is manageable -It needs efforts Engage truthful thinking Modulate your behavioral pattern Lead a well balanced life of satisfaction. Assert control on self in terms of thinking &

actionADAPTABILITY IS THE “MOTHER KEY” TO

CONVERT DISTRESS TO EUSTRESS

Stress Management TipsStress Management Tips

Making little changes in your life can really add up to a big feeling of relief.

Learn to recognize when you are feeling stressed and simple ways you can relax.

Take a break. Have a cold drink, get some fresh air, or close your eyes for a minute to refocus.

Stay positive to help friends and family cope with stress. Let others know you're feeling overwhelmed and tell them

how they can help. Allow yourself to simply say "no" to friends and family

when you know you cannot meet their demands without becoming overwhelmed.

Stress Management TipsStress Management Tips

Be prepared for unexpected problems such as traffic, a lost pet or a family emergency.

Prioritize. Take control of your "to do" list by deciding what's really most important on your list.

Write down feelings of sadness, frustration or anger to get a clearer perspective of your emotions.

Enjoy life's simple pleasures like colorful flowers, dancing, music, and social outings, etc.

Share your talents to better the lives of others as well as your sense of well-being.

Exercise regularly. Have healthy eating habits never skip breakfast Reduce sedentary activities like TV Video

games etc. Eat healthy nutritious food. Avoid Junk food . Avoid excess caffeine intake eg tea coffee

chocolates and cola drinks Do NOT TAKE QUICK FIX REMEDIES like

alcohol tobacco and drugs ‘as they have long term and very harmful

effects on your body and mind ‘’.

Stress Management PlanStress Management Plan

Practice time management Learn relaxation exercises. Rehearse and practice situations. Learn practical coping skills.

Decrease negative self talk. Learn to feel good with a workable result –

Don’t be a perfectionist. Build a network of friends.

Stress Management PlanStress Management Plan

Breathing Awareness– Abdominal Breathing– Sigh Breathing

Progressive Muscle Relaxation

Visualization Meditation PETS MUSIC

Relaxation Relaxation TechniquesTechniquesStress Management Plan:Stress Management Plan:

METHODS OF ACHIEVING RELAXATION:-

1. Deep-breathing exercises:- Oxygen inserted so tension released.(sobel &

ornstein,1996) Reducing anxiety, depression, irritability,

muscular tension and fatigue. It can be done at anywhere and at any time. 3 0r 4 time a day or whenever feels tenseness.

2. Progressive relaxation

3. Modified (or passive) progressive relaxation

4. Mental imagery

5. Biofeedback

6. Physical exercise

STRESS CONTROL

A B C

STRATEGY

ABC STRATEGY

A = AWARENESS

What causes you stress?

How do you react?

ABC STRATEGY

B = BALANCE

There is a fine line between positive / negative stress

How much can you cope with before it becomes negative ?

ABC STRATEGY

C = CONTROL

What can you do to help yourself combat the negative effects of stress ?

Stress Management Techniques

Change your thinking

Change your behaviour

Change your lifestyle

Change your Thinking

Re-framing

Positive thinking

RE-FRAMING

Re-framing is a technique to change the way you look at things in order to feel better about them. There are many ways to interpret the same situation so pick the one you like. Re-framing does not change the external reality, but helps you view things in a different light and less stressfully.

Positive Thinking

Forget powerlessness, dejection, failure

Stress leaves us vulnerable to negative suggestion so focus on positives;

Focus on your strengths Learn from the stress you are under Look for opportunities Seek out the positive - make a change.

Change your Behaviour

Be assertive Get organised Ventilation Humour Diversion and distraction

Be Assertive

Assertiveness helps to manage stressful situations, help to reduce their frequency.

Lack of assertiveness often shows low self - esteem and low self - confidence. The key to assertiveness is verbal and non - verbal communication. Extending our range of communication skills will improve our assertiveness.

Equality and Basic Rights

1) The right to express my feelings

2) The right to express opinions / beliefs

3) The right to say ‘Yes/No’ for yourself

4) Right to change your mind

5) Right to say ‘I don’t understand’

6) Right to be yourself, not acting for the benefit of others

7) The right to decline responsibility for other people’s problems

8) The right to make reasonable requests of others

9) The right to set my own priorities

10) The right to be listened to, and taken seriously

Being Assertive

Being assertive involves standing up for your personal rights and expressing your thoughts, feelings and beliefs directly, honestly and spontaneously in ways that don’t infringe the rights of others.

Assertive People

Respect themselves and others Take responsibility for actions and choices Ask openly for what they want Disappointed if ‘want’ denied Self - confidence remains intact Not reliant on the approval of others

Assertive Skills

Establish good eye contact / don’t stare Stand or sit comfortably - don’t fidget Talk in a firm, steady voice Use body language ‘I think’ / ‘I feel’ ‘What do you think?’ ‘How do you feel ?’ Concise and to the point

Benefits

Higher self-esteem Less self-conscious Less anxious Manage stress more successfully Appreciate yourself and others more easily Feeling of self-control

Get Organised

Poor organisation is one of the most common causes of stress.

Prioritising objectives, duties and activities makes them manageable and achievable.

Don’t overload your mind.

Organisation will help avoid personal and professional chaos.

Time Management

Make a list

What MUST be done

What SHOULD be done

What would you LIKE to do Cut out time wasting

Learn to drop unimportant activities Say no or delegate

Plan your day Set achievable goals

Don’t waste time making excuses for not doing something

Ventilation

‘A problem shared is a problem halved’

Develop a support network through friends or colleagues to talk with. It’s not always events that are stressful but how we perceive them.

Writing a diary or notes may help release feelings but do not re-read what has been written.

Humour

Good stress - reducer Applies at home and work Relieves muscular tension Improves breathing Pumps endorphins into the bloodstream - the

body’s natural painkillers

Diversion and Distraction

Take time out Get away from things that bother you Doesn’t solve the problem Reduce stress level Calm down Think logically

Change Your Lifestyle

Diet Smoking & Alcohol Exercise Sleep Leisure Relaxation

Diet

Healthy eating habits Caffeine (Stimulant)

Salt

Smoking and Alcohol

Moderate your consumption

Exercise

Uses up excess energy released by the ‘Fight or Flight’ reaction.

Improves blood circulation Lowers blood pressure Clears the mind of worrying thoughts Improves self image Makes you feel better about yourself Increases social contact

Sleep

Good stress reducer Difficult to cope when tired

Wake refreshed after night’s sleep Plenty of daytime energy

Leisure

Interest Gives you a ‘break’ from stresses

Provides outlet for relief Provides social contact

Relaxation

Lowers blood pressure Combats fatigue Promotes sleep Reduces pain

Eases muscle tension

Decreases mental worries Increases concentration Increases productivity

Increases clear thinking

Alternatives

Conventional Medicine Counselling &

psychotherapy Relaxation Meditation Massage Yoga Acupuncture Aromatherapy

Herbalism Biofeedback Homeopathy Hypnotherapy Osteopathy Pet Therapy Reflexology

How to seek help to destressHow to seek help to destress

Stress Management Plan:Stress Management Plan:

Talk and confide to a person whom you trust : friend, parent, teacher, relative, etc.

If you feel that you are not able to cope with your distress do not hesitate to go to your - school

counselor /family doctor/ adolescent pediatrician

How do you recognize that you need professional help ?

Deteriorating school performance Deteriorating school performance Inability to sleep or excessive sleep Inability to sleep or excessive sleep Losing or gaining weight Losing or gaining weight Feeling low or tired all the time Feeling low or tired all the time Mood swings : crying, getting angryMood swings : crying, getting angry Not wanting to talk to anybody Not wanting to talk to anybody

The only difference between a diamond and a lump of coal is that the diamond had a little more pressure put

on it. –

ANONYMOUS

KEY POINTSKEY POINTS

STRESS is very commonUse stress in a positive way– Limit NOT eliminate stress.– Use it to improve your performance.

Learn Coping Skills

Research on stress:-

Problem statement:- “ A STUDY ON STRESS MANAGEMENT OF

WORKING WOMEN IN COIMBATORE DISTRICT”

DR. M. DHANABHAKYAM*; V. ANITHA***Assistant Professor, Department of Commerce,

Bharathiar University, Coimbatore - 46.

**Ph.D Fulltime Scholar, Department of Commerce,

Bharathiar University, Coimbatore - 46.

Objective:-

(i) To study the kind and level of stress faced by working women in the study area.

(ii) To identify the sources of stress of working women.

(iii) To identify the impact of stress of working women.

(iv) To identify the physical reactions faced by the

working women due to high level of stress.

•RESEARCH DESIGN

descriptive research design. data collection from the primary sources.

sampling techniques :- Non -probability convenient .

sample :-300 working women

Population:- among the working women of Coimbatore District.

Tools for Data analysis:-

(a) Percentage Analysis:-

(b) Henry Garrett Ranking:-

(c) Two way table ANOVA:-

CONCLUSION:-

Finally this study concluded that the information technology supported and fast

growing work environment, stress is an inevitable one. Working women population has also in

the growth stage. Working women face stress in managing their personal life with work life.

PROBLEM STATEMENT:-

Stress management: a randomized study of cognitive behavioural therapy and yoga.

Granath J, Ingvarsson S, von Thiele U, Lundberg U.

Source Department of Psychology and Centre for Health Equity

Studies (CHESS), Stockholm University, Stockholm, Sweden. In this study, a stress management program based on cognitive

behavioural therapy principles was compared with a Kundalini yoga program.

Sample & sampling tecnique:-

26 women and 7 men from a large Swedish company were divided randomly into 2 groups for each of the different forms of intervention.

a total of 4 groups. . The groups were instructed by trained

group leaders and 10 sessions were held with each of groups, over a period of 4 months.

FINDINGS

Psychological:- self-rated stress and stress behaviour, anger, exhaustion, quality of life.

Physiological:- blood pressure, heart rate, urinary catecholamine, salivary cortisol.

measurements obtained before and after treatment showed significant improvements on most of the variables in both groups as well as medium-to-high effect sizes.

Conclusion:-

However, no significant difference was found between the 2 programs. The results indicate that both cognitive behaviour therapy and yoga are promising stress management techniques.

Thank YouThank You

stress management by suresh aadi8888

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