Chandana J. Hewawasam21.03.2014 @ COSTI

WHAT IS STRESS ?21.03.2014 @ COSTI Stress is the bodys response to any physical or emotional changes in life.

This response includes the release of a hormone, adrenaline, in the body. Adrenaline causes an increase in heart rate, breathing and in blood sugar levels. It also diverts the blood flow from your digestive system to your muscles (e.g. Leg muscles)

How stress affects us differently ? 1.Tension, anxiety (nervousness), worry, or fear of the unknown and things we cant control.Can you imagine such a situation? 21.03.2014 @ COSTI

2.Natural, physical and emotional reaction to a challenge.

Can you imagine such a situation in your life? How stress affects us differently con?21.03.2014 @ COSTI

How stress affects us differently con

3.Positive when kept in balanceCan you imagine such a situation in your life ? 21.03.2014 @ COSTI

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Common Courses of Stress?21.03.2014 @ COSTI

1.Causes of Stress at HomeCommon Courses of StressDeath of spouse, family, near relative or friend.Injury or illness of any family member.Marriage of self or son or daughter or brother or sister.Separation or divorce from partner.Pregnancy or birth of a new baby.Children's behavior or disobedience.Children's educational performance.Not sufficient money to raise your standard of living.Loss of money in burglary, pick-pocketed or share market.

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Common Courses of Stress Con.2.Causes of Stress at workTo meet out the demands of the job.Your relationship with colleagues.To control staff under you.To train your staff and take work from them.Support you receive from your boss, colleagues and juniors.Excessive work pressure.To meet out deadlines.To give new results.To produce new publications if you are in research area.Working overtime and on holidays.

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Common Courses of Stress Con.3.Negative Self- TalkPessimistic thinkingSelf criticismOver analyzing

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4.Mind TrapsCommon Courses of Stress Con.Unrealistic expectationsTaking things personallyAll or nothing thinkingExaggerationRigid thinking21.03.2014 @ COSTI

Common Courses of Stress Con.5.Some Other causes of stressSomebody misunderstands you.Setback to your position in society

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All stressors are not equal..21.03.2014 @ COSTI

There is no single level of stress that is optimal for all people. Some are more sensitive owing to experiences in childhood, the influence of teachers, parents and religion etc.All stressors are not equal..con21.03.2014 @ COSTI

Different Signs of StressPhysical Signs of StressEmotional Signs of StressMental Signs of StressBehavioral Signs of Stress

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Type of StressesPositive ( Distress)Negative ( Eustress) Acute

Chronic21.03.2014 @ COSTIThreatsChallengers

Type of Stresses 21.03.2014 @ COSTI

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21.03.2014 @ COSTIThreatsChallengers

Acute (Short Term) Stress

Prepare you for Flight or Flight21.03.2014 @ COSTI

Acute stress is usually for short time and may be due to work pressure, meeting deadlines pressure or minor accident, over exertion, increased physical activity, searching something but you misplaced it, or similar things. Symptoms of this type of tension are headaches, back pain, stomach problems, rapid heartbeat, muscle aches or body pain etc. Acute (Short Term) Stress.Con

ChronicStress (Long term)Worst Case Scenario21.03.2014 @ COSTI

21.03.2014 @ COSTI This type of stress is the most serious of all the stress types. Chronic stress is a prolonged stress that exists for weeks, months, or even years. This stress is due to poverty, broken or stressed families and marriages, chronic illness and successive failures in life. People suffering from this type of stress get used to it and may even not realize that they are under chronic stress. It is very harmful to their health

Chronic Stress .Con

21.03.2014 @ COSTI In chronic stress situations, sufferers enter the exhaustion phase: emotional, physical and mental resources suffer heavily, the body experiences adrenal exhaustion leading to decreased stress tolerance, progressive mental and physical exhaustion, illness and collapse.Chronic Stress .Con

When People get stressed, ???????????Pathways create between stress and disease

Pathways between stress and diseaseAppetite changes - too much or too littleEating disorders - anorexia, bulimiaIncreased intake of alcohol & other drugsIncreased smokingRestlessnessFidgetingNail bitingHypochondriaDeterioration of personal hygiene and appearance

Stress Related Illnesses Stress is not the same as ill-health, but has been related to such illnesses as;

Cardiovascular diseaseImmune system diseaseAsthmaDiabetes

Digestive disordersUlcersSkin complaints - psoriasisHeadaches and migrainesPre-menstrual syndromeDepressionStress Related IllnessesCon

What we can do to manage stress.?We can change our likelihood (chance) to be exposed to a stressor or

-We can change what we think about the stressor or

-We can change the way we think about our coping resources. 21.03.2014 @ COSTI

Problem focused coping mechanism&Emotion focused coping mechanism

The best copper is the individual who know when to use what type of copping. -Jason Satterfield21.03.2014 @ COSTI

Assertiveness is about self confidence which means having a positive attitude towards yourself and others.

Be Assertive21.03.2014 @ COSTI

Assertiveness helps to manage stressful situations, and will , in time, 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. Be Assertive.. Con21.03.2014 @ COSTI

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 dont infringe the rights of others.

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Assertive PeopleRespect themselves and othersTake responsibility for actions and choicesAsk openly for what they wantDisappointed if want deniedSelf - confidence remains intactNot reliant on the approval of others21.03.2014 @ COSTI

Assertive SkillsEstablish good eye contact / dont stareStand or sit comfortably - dont fidgetTalk in a firm, steady voiceUse body languageI think / I feelWhat do you think? How do you feel ?Concise and to the point21.03.2014 @ COSTI

BenefitsHigher self-esteemLess self-consciousLess anxiousManage stress more successfullyAppreciate yourself and others more easilyFeeling of self-control21.03.2014 @ COSTI

Get Organised Poor organisation is one of the most common causes of stress. Structured approaches offer security against out of the blue problems. Prioritising objectives, duties and activities makes them manageable and achievable. Dont overload your mind. Organisation will help avoid personal and professional chaos. 21.03.2014 @ COSTI

Time ManagementMake a list What MUST be done What SHOULD be done What would you LIKE to doCut out time wastingLearn to drop unimportant activitiesSay no or delegate21.03.2014 @ COSTI

Time Management

Plan your daySet achievable goalsDont waste time making excuses for not doing something21.03.2014 @ COSTI

VentilationA problem shared is a problem halved Develop a support network through friends or colleagues to talk with. Its 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.

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Humour

Good stress - reducerApplies at home and workRelieves muscular tensionImproves breathingPumps endorphins into the bloodstream - the bodys natural painkillers21.03.2014 @ COSTI

Diversion and DistractionTake time outGet away from things that bother youDoesnt solve the problemReduce stress levelCalm down Think logically21.03.2014 @ COSTI

Interdependency of thoughts, feelings and behaviors(Cognitive Behavioral Therapy (CBT) 21.03.2014 @ COSTI

Now the time for Relaxation ..21.03.2014 @ COSTI

Now the time for Relaxation ..4hr (((( Sound healing )))) Meditative Music = Drug For the Ears, peace for mind_body_spirit.mp421.03.2014 @ COSTI

Thank You & Have A Good Week End21.03.2014 @ COSTI

Very good evening to you all & Thank you very much prof. Ajith and also Mr Damith for giving me this challenging opportunity to attend to a recent stress mgt workshop ( it was a full day workshop) . The given COSTIs challenge for me was..after attending to the course, I have to share the knowledge with you all . That gentle pre condition was a kind of little stress for me at that moment ,anyhow I could manage it and attended to the workshop.

So today is the date to share what I learnt from them after little home work because they did not give the soft copies of the presentation.

So could you please try to manage your stress for listening to me for next 2 hours at this critical time of the day.

& this is a very open discussion and you are welcome to disturb me at any time for any comments or counter arguments for the points I am going to explain here. And also this will be a bilingual presentation when I explain some points in detail for your ease of understanding an digesting my English as well.(I hope you will be able to be with me throughout this whole presentation .) In the first half of this presentation . I wanna talk about some of the stress mgt basics and I want to calibrate our language to make sure that the words in terms on I am using certainly matching with what you guys have learnt already about managing stress.

(Read the slide first ). SoEveryone reacts and scope with situations differently and thus we experience stress to different levels of intensity. So lets have a quick look on ..

(Read the slide title first) Ok, Can someone imagine a simple experience of your own life how you react to a tensed situation which is unknown to you & the things you cant control..?

Example: Explain in sinhala

1.At a funeral of newly married wife crying with the relatives that she did not have any relationship before.2. At the time the bride saying good bye at a wedding to her parents to go with the husband.

Can someone immagine a situation you show an emotional reaction to a challenge

Explain in Sinhala Lets imagine you are a good fan of Dr Ameredewa.Think about a situation like one of our new super-star singing Dr Ameredewas song in a completely different tune.? ( sinduwa Kaviyak Keloth) Can you imagine a kind of situation like you try to be positive and kept in balance under tensed situation?

Explain a little detail in Sinhala.Eg: One person in a funeral controls his emotions and work peacefully while others weeping in sorrow.

Ok . (Explain after putting the picture on the screen) I believe ,this kind of picture is very familiar to you if you have follow any sort of stress management lecture..the idea behind is.. any physical or emotional changes in life ,you know. our body response under a stressed situation and it prepare you for Fight or Flight. Therefore, you will feel more alert.

ok. (Change the slide to next)(just put the slide and explain) Ok ..next lets try to concentrate ourselves to recall what are the Common Courses of stress . that we cope with our daily events. Or daily demands.

Ask few examples for common courses of stress.

So, Lets have a quick look now on (next slide pl)

These are few of many common Causes of Stress at Home ( read few points only on the slide )

And these are some of the the Common Courses of Stress at workJust imagine my friends are you under stress due to this type of courses at your current work Place or aprevious place . ..And these are also some identified Courses of Stress ( read the slide).And also we usually trap our mind by ( read the slide)Not only that, when even u feel like Somebody misunderstands you, you are going to get stressed.How ever, most significant thing here is All stressors are not equal.. ( Remember.. No need to go for explanations on this slide as the next one do it)(Put the slide first but no need to read on the slide here ) We have to think about the stressors / stress incidents in a couple of different ways.The very important thing here is that two people can experience the exact simple event;-One more feel an incredibly stressed but-Another might not stressed at allBecause, they probably thought differently about the importance of the stressor/stress incident or maybe they thought differently about their capacity to cope with that stressor.

When we stressed , this is very easily coming out as Physical signs, emotional signs .., mental signs or as behavioral signs .

So what are the physical signs of stress.???-Headache, migraine, stomach aches, Muscle tension, Stomach ulcers, fast heart beats, sleep disruption, loss of appetite or overeating, sweaty palms, trembling, chronic fatigue (tiredness)

Emotional Signs of StressAnxiety and being bad tempered, excessive worrying moody, sadness, fear, feeling inadequate

Mental Signs of StressPoor concentration, forgetfulness, lack of confidence

Behavioral Signs of StressActing in a defensive, aggressive or impulsive manner, nervous habits (e.g.; stammering or biting nails), loss of interest in activities, avoidance of tasks, easily distracted, withdrawing from social activities, drinking or smoking excessivelySo..If you are looking at opportunity to manage our stress , there are couple of different places we can target our interventions.

Lets have a look on such interventions ( or coping mechanisms) at the latter part of this presentation ..

( just put the slide and explain your own as written down) Before that , Lets have a quick look on What are the different type of stressors we normally talk about? Some might say Eustress ( negative) or Distress ( positive).

First explain and then read the slide.)

Achievable career targets, Exams, marriage. ( it depends on anyway) , having a baby or baby is on the way.?First explain and then read the slide)

So.. What are the negative stressors??? Failing an exam., irritating wife/husband.? Eloped daughter.this can grown up to a chronic stress at a later stage . We will talk it also..

IN other way we defined stressors as Challenges or threats. Both arousing (affecting) and stressful states but have different physiological profiles.

If someone sees your stressors as a threat, in general it has something that the outcome is somewhat unknown, positive outcome might be unlikely, your capacity to cope is much low. So you see it as a threat. We have low control, and much anxiety (worry) as a consequence (penalty) of your approximation and your evaluation of that stressor.

And another classification is... ( go to the next slide )

Acute & Chronic Stressors..

Short Term Stressors Prepare you for Flight or Flight (go to next slide.)

(Read the slide first)But those symptoms not going to persist longer period of time.Quickly go to the next slideRead the slide first..) So, we have to care about this potential threat because it is related to our wellbeing. It is related to our mental wellbeing but also to our physical wellbeing as well. Specially ( Next slide pl)Read the slide..and go to the next slideDont read the slide) Therefore we cant simply wait and see when we feel like stressed , or our loved ones, or may be our colique is under stressed situation..Because There are different pathways that stress can contribute to illness. However, the most of the steps that we do are the exact opposite what we need to do today to stay healthy.

Explain with the slide points ) When people stressed they are eating too much or too little, Increased intake of alcohol & other drugs, Increased smoking.., follow away from social sports.., & some time, Deterioration or weakening of personal hygiene and appearance etc

So, all these what, ( point to the slide) they are doing as they get stressed. So they are actually engaging more damaging behaviors.

Dont read this slide) Also., Their diseases like diabetes or high blood pressure may suddenly get worse because they got stressed and stopped taking medication. They stop exercises; they stop doing like things they need to do manage the diseases to keep them healthy.Some other Stress Related Illnesses are Digestive disorders, Ulcers, psoriasis. Headaches and migraines, Pre-menstrual syndrome and depression.

So.. Read the slide..First explain the two mechanisms written on the slide example : Craming for a exam and listen to a music or calling to a friendetc

Then Read the middle text on the slide first

As employers many of our stressors come from our work place, come from our boss, from our coworkers come from our job tasks itself. Perhaps it is very effective strategy in terms of managing our stress would be quit your job and to move to a different job. (Smile)

Dont be hurry to take your decision by the way(Smile)

Because.. This is not the one and only solution & might be the last alternative( However, This is not my idea An Idea of Dr. Jason Stterfield, He is an associate professor & cognitive and behavioral psychologist at UCSF medical Center in California.

Here you exchange your stress from one group of people to other group of people. But again you done something very concrete behavior that forces you away from the thing that causing you stressed.

Another good way of managing such stressors is. Be Assertive before setting your mind to quit the jobSo read the slide Read the slide.Read the slidethe quality of being amusing or comic, esp. as expressed in literature or speech.So the last idea is to remember the interdependency of thoughts, feelings and behaviors . This is under the well known copping therapy called CBT which recommends by most of the CB therapists in the world for their patients.

This is the idea that the way we feel is ultimately related to how we thinking which is also ultimately related to our behaviors. (So, an example), that would be an individual, feeling depressed. So that is the mood that they happen to be in. So, feeling depressed & seeking things very negatively. They remember everything bad. This happened making negative PREDICTIONS ABOUT THE FUTURE AND evaluating themselves negatively which makes some more depressed in so on and so forth.

So to make you very clear about the CBT, lets have a quick look in this video clip now. Now we are going to practice a simple breathing technique. Because the breathing will really helpful thing for stress management. By doing deep natural breathing, what we are doing is , we are telling our body that I am not in danger will stop releasing all that cortisol and other stress chemicals. That is the chemicals telling my body that I am in danger .So by doing deep breathing we help slow down that system.

You know. , Sometimes, we get really anxious because thing go out control us . May be my co workers arguing and that is not my place to go and talk to them about that. The one thing we always can do control over is .my breathing.

So knowing that there are something that we always have to control over (that) can helps some time . & in an another way it helps to sometime doing different breathing exercises can distract us from the thoughts that making our anxious and stress higher than that needs to be. & So, having breathing as a way of distracting our way a little bit.

So it is really common, people recommend to take some deep breath. Next slide

So when you think about deep breathing or natural breathing, you wanna be able to do is, breath a little bit from your belly. Like a baby.

So put your one hand on your chest. and the other hand on your belly./stomach. And to take a deep breath in, imagine that you are filling up your belly like a baloon. And when you breath out , you push the air out.So, close your eyes an do practice a little bit now. And we will continue with the background music

Ok, to do this , more practise is important. Then it become easier.)

You can continue to go ahead with slowly breath in and out.

Ok..

Now go ahead and bring your focus back to the room..

Right

..very good..Are you relaxed?

(discussion points: 3 cap breathing when u are in more anxious, u can relax by practicing it. Steps: Breath in deep, hold, count 2,3,4,5,. And then breath out)