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STRESS MANAGEMENT

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A STRESSED OUT STUDENT

Source: www.common.wikimedia.org

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...STRESS IS A NATURAL PART OF LIFE, BUT

SIGNIFICANT STRESS CAN HAVE A BIG IMPACT

ON HUMAN HEALTH. UNMANAGED STRESS CAN

CAUSE INSOMNIA, AND A PLETHORA OF

OTHER PHYSICAL AILMENTS...

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AIMAIM

TO CREATE AWARENESS AMONGST THE

PERSONNEL OF DHML ON HOW TO

MANAGE STRESS

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1. DEFINITIONS

2. TYPES OF STRESS

3. SIGNS AND SYMPTOMS OF STRESS

4. CAUSES AND EFFECTS OF STRESS

5. STRESS MANAGEMENT MEASURES

6. STRESS MANAGEMENT MODELS

7. STRESS MANAGEMENT TECHNIQUES

8. SUMMARY OF STRESS MANAGEMENT RULES

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1. DEFINITIONS

2. TYPES OF STRESS

4. CAUSES OF STRESS

5. STRESS MANAGEMENT AND COPING GUIDELINES

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DEFINITION OF STRESS

AS THE PHYSICAL AND PSYCHOLOGICAL

PROCESS OF REACTING TO AND COPING WITH

EVENTS OR SITUATION THAT PLACE PRESSURE

UPON A HUMAN BEING

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‘AS PRESSURE OR TENSION EXERTED ON

MATERIALS OBJECT, OR A STATE OF MENTAL,

EMOTIONAL OR OTHER STRAIN’

- CONCISE OXFORD DICTIONARY

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EMOTIONAL AND PHYSICAL WAY IN

WHICH WE RESPOND TO PRESSURE

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DEFINITION OF STRESSOR

A CHEMICAL OR BIOLOGICAL AGENT,

ENVIRONMENTAL CONDITION, EXTERNAL

STIMULUS OR AN EVENT THAT CAUSES STRESS

TO AN ORGANISM

- WIKIPEDIA

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DEFINITION OF STRESS MANAGEMENT

THE WIDE SPECTRUM OF TECHNIQUES AND

PSYCHOTHERAPIES AIMED AT CONTROLLING A

PERSON’S STRESS LEVEL ESPECIALLY CHRONIC

STRESS

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1. DEFINITIONS

2. TYPES OF STRESS

4. CAUSES OF STRESS

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TYPES OF STRESS

1. BASIC STRESS

2. CUMULATIVE STRESS

3. CRITICAL/TRAUMATIC STRESS

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TYPES OF STRESS

1. BASIC STRESS

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AN EMPLOYEE SHOWING SIGNS OF BASIC STRESS

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1. BASIC STRESS

TYPES OF STRESS

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AN EXAMPLE OF CUMULATIVE STRESS

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1. BASIC STRESS

3. CRITICAL INCIDENT STRESS

TYPES OF STRESS

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LIFE THREATENING SITUATION CAUSING CRITICAL STRESS

Source: www.crisisprepandrecovery.com

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1. DEFINITIONS

2. TYPES OF STRESS

4. CAUSES OF STRESS

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SIGNS OF STRESS1. COGNITIVE

2. EMOTIONAL

3. PHYSICAL

4. BEHAVIOURAL

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COGNITIVE SIGNS OF STRESS

1. IMPAIRED MEMORY

2. INABILITY TO CONCENTRATE

3. POOR JUDGEMENT, SEEING ONLY THE

NEGATIVE SIDES OF ISSUES

4. ANXIOUS OR RACING THOUGHTS

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EMOTIONAL SIGNS OF STRESS

1. EXCESSIVE WORRYING

2. MOODINESS

3. IRRITABILITY

4. AGITATION

5. INABILITY TO RELAX

6. FEELING LONELY OR ISOLATED

7. DEPRESSION

A STRESSED MANSource: www.common.wikimedia.org

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PHYSICAL SIGNS OF STRESS

1. ACHES

2. PAINS

3. DIARRHEA OR CONSTIPATION

4. NAUSEA

5. DIZZINESS

6. CHEST PAIN

7. TACHYCARDIA

AREAS OF THE BODY AFFECTED BY STRESS

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BEHAVIOURAL SIGNS OF STRESS

1. ANOREXIA

2. INSOMNIA/HYPERSOMNIA

3. LOSS OF SEX DRIVE

4. SUBSTANCE ABUSE ESPECIALLY ALCOHOL,

TOBACCO, SLEEPING PILLS

A STRESSED MAN Source: www.common.wikimedia.org

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1. DEFINITIONS

2. TYPES OF STRESS

4. CAUSES OF STRESS

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CAUSES OF STRESS

1. BOTH POSITIVE AND NEGATIVE STRESSORS CAN LEAD

TO STRESS

2. THINGS THAT PUT HIGH DEMAND ON AN INDIVIDUAL

OR FORCES HIM TO ADJUST HIS LIFESTYLE CAN BE

STRESSFUL

3. POSITIVE EVENTS SUCH AS GETTING MARRIED,

BUYING A HOUSE, SUCCESSFUL COMPLETION OF TRAINING

PROGRAMME CAN CAUSE STRESS

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TRAFFIC JAM IN LARGE CITIES

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SOME TOP CAUSES OF STRESS1. MARITAL SEPARATION

2. JAIL TERM/IMPRISONMENT

3. DEATH OF CLOSE RELATIVES

4. INJURY OR ILLNESS

5. MARRIAGE

6. LOSS OF JOB

7. RETIREMENT

8. POVERTY

9. UNEMPLOYMENT

10. VIOLENT CRIMES ESPECIALLY ARMED ROBBERY, HIRED ASSASSINATION ETC

11. ACTIVITIES OF MILITANTS (NIGER DELTA/ BOKO HARAM)

12. INFERTILITY

13. POOR ENVIRONMENTAL HYGIENE/WASTE DUMPS

14. POOR SOCIAL INFRASTRUCTURES; POWER AND WATER SUPPLY

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EFFECTS OF STRESS

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CONNIE LILLAS

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THE 3 MOST COMMON WAYS PEOPLE RESPOND TO STRESS

1. FOOT ON GAS”: DESCRIBES AN ANGRY OR AGITATED STRESS

RESPONSE

2. “FOOT ON BRAKE” IS A WITHDRAWN OR DEPRESSED RESPONSE

3. “FOOT ON BOTH” IS A TENSE AND FROZEN STRESS RESPONSE.

THE INDIVIDUAL LOOKS PARALYSED AND FREEZES UNDER STRESS

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HEALTH PROBLEMS OF LONG TIME STRESS

1. HYPERTENSION

2. INCREASED RISK OF HEART ATTACK AND STROKE

3. INFERTILITY

4. HASTENED AGING PROCESS

5. ANXIETY AND DEPRESSION

6. BRONCHIAL ASTHMA

7. PEPTIC ULCER

8. OBESITY

9. DIABETES MELLITUS

10. SLEEP DISORDERS

11. DERMATOLOGICAL DISORDER E.G ECZEMA, ACNE.

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1. DEFINITIONS

2. TYPES OF STRESS

4. CAUSES OF STRESS

5. STRESS MANAGEMENT MEASURES

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... STRESS MANAGEMENT IS ALL ABOUT TAKING

CHARGE; THAT IS TAKING CHARGE OF YOUR

EMOTIONS, THOUGHTS, SOCIAL, WORK SCHEDULE

AND ENVIRONMENT AS WELL AS DEALING WITH

PROBLEMS.....

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STEPS TO STRESS MANAGEMENT

1. IDENTIFICATION OF THE SOURCE OF STRESS.

SOMETIMES THE SOURCES MAY NOT BE OBVIOUS

2. START A STRESS JOURNAL. THIS HELPS TO IDENTIFY AND

RECORD REGULAR STRESSORS IN AN INDIVIDUAL’S LIFE AND

THE WAYS OF DEALING WITH THEM. EACH TIME YOU FEEL

STRESSED, KEEP TRACT OF IT IN YOUR JOURNAL

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STEPS TO STRESS MANAGEMENT (CONT)

3. WHAT CAUSED YOUR STRESS, (MAKE A GUESS IF YOU

ARE UNSURE)

4. HOW YOU FELT BOTH PHYSICALLY AND EMOTIONALLY

5. HOW YOU ACTED IN RESPONSE

6. WHAT YOU DID TO MAKE YOURSELF BETTER

7. LOOK AT HOW YOU CURRENTLY COPE WITH STRESS

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EXAMPLE OF MALADAPTIVE OR UNHEALTHY WAYS OF COPING WITH STRESS

1. EXCESSIVE ALCOHOL INTAKE

2. SMOKING

3. SOCIAL WITHDRAWAL FROM FRIENDS AND FAMILY

4. USING DRUGS TO RELAX

5. EXCESSIVE SLEEP

6. TAKING OUT ONE’S STRESS ON OTHERS (LASHING OUT,

ANGER, OUT BURST)

7. ZONING OUT IN FRONT OF TV OR COMPUTER

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MODELS OF STRESS MANAGEMENT

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MODEL OF STRESS MANAGEMENT

1. TRANSACTIONAL MODEL

2. HEALTH REALIZATION/INNATE

HEALTH MODEL

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“IMBALANCE BETWEEN DEMANDS AND RESOURCES

OR WHEN PRESSURE EXCEEDS ONE’S PERCEIVED

ABILITY TO COPE”

- RICHARD LAZARUS AND SUSAN FOLKMAN

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...BREAKS THE STRESSOR-STRESS LINK BY PROPOSING

THAT IF STRESSORS ARE PERCEIVED AS POSITIVE OR

CHALLENGING RATHER THAN A THREAT AND IF THE

STRESSED PERSON IS CONFIDENT THAT HE OR SHE

POSSESSES ADEQUATE RATHER THAN DEFICIENT

COPING STRATEGIES, STRESS MAY NOT NECESSARILY

FOLLOW THE PRESENCE OF A POTENTIAL STRESSOR...

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...STRESS RESULTS FROM APPRAISING ONESELF AND

ONE’S CIRCUMSTANCE THROUGH A MENTAL FILTER OF

INSECURITY AND NEGATIVITY, WHEREAS A FEELING OF

WELLBIENG RESULTS FROM APPROACHING THE

WORLD WITH A QUIET MIND, INNER WISDOM AND

COMMON SENSE...

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STRESS MANAGEMENT TECHNIQUES

1. CHANGING THE STRESSFUL SITUATION WHEN YOU CAN

2. CHANGING YOUR REACTION TO STRESS WHEN YOU CAN’T CHANGE THE STRESSFUL SITUATION

3. TAKING CARE OF THE HEALTH EFFECTS OF STRESS

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THE 4 As OF DEALING WITH STRESSFUL SITUATIONS

1. AVOID THE STRESSOR

2. ALTER THE STRESSOR

3. ADAPT TO THE STRESSOR

4. ACCEPT THE STRESSOR

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SOME SPECIFIC STRESS MANAGEMENT TECHNIQUES

1. RELAXATION TECHNIQUE. THIS IS ANY METHOD, PROCESS OR PROCEDURE THAT HELPS A PERSON TO RELAX: TO ATTAIN A STATE OF INCREASED CALMNESS OR REDUCE LEVEL OF ANXIETY, TENSION OR STRESS E.G BY HYPERVENTILATION, PROGRESSIVE MUSCLE RELAXATION AND MEDITATION

2. CONFLICT RESOLUTION. THIS IS A WIDE RANGE OF PROCESSES AIMED AT ALLEVIATING OR ELIMINATING SOURCES OF CONFLICT. THESE PROCESSES INCLUDE. NEGOTIATION, MEDIATION, AND DIPLOMACY

3. COGNITIVE THERAPY. A FORM OF PSYCHOTHERAPY DEVELOPED BY AARON BECK IN THE 1960S. THIS SEEKS TO HELP THE CLIENT OVERCOME DIFFICULTIES BY IDENTIFYING AND CHANGING DYSFUNCTIONAL THINKING BEHAVIOR AND EMOTIONAL RESPONSES

4. MEDITATION. THIS IS SELF REGULATION OF ATTENTION, A MENTAL DISCIPLINE BY WHICH ONE ATTEMPTS TO GET BEYOND THE REFLECTIVE THINKING. MEDITATION IS A COMPONENT OF MANY RELIGIONS BUT ALSO PRACTICED OUTSIDE RELIGIOUS CIRCLES

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SUMMARY OF STRESS MANAGEMENT RULES

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1. AVOIDANCE OF UNNECESSARY STRESS

2. LEARN TO SAY NO WHEN ATTEMPT IS MADE TO STRETCH YOU BEYOND LIMIT

3. AVOID PEOPLE WHO STRESS YOU OUT

4. TAKE CONTROL OF YOUR ENVIRONMENT E.G IF TRAFFIC TENSES YOU UP, TAKE A LESS STRESSFUL ALTERNATIVE ROUTE

5. AVOID CONTROVERSIAL AND STRESSFUL TOPICS OF DISCUSSION

6. PRIORITIZE YOUR SCHEDULE TO AVOID UNNECESSARY ONES

7. ALTER THE STRESSFUL SITUATION

8. EXPRESS YOUR FEELINGS INSTEAD OF BOTTLING THEM UP

9. BE READY TO REACH A COMPROMISE

10. BE MORE ASSERTIVE

11. GOOD TIME MANAGEMENT

12. ADAPTING TO THE STRESSOR

13. REFRAME PROBLEMS AND CHALLENGES

14. FOCUS ON THE POSITIVE SIDE OF LIFE

SUMMARY OF STRESS MANAGEMENT RULES

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15. CREATE TIME FOR HOLIDAYS, FUN, AND RELAXATION

16. TAKE A WALK, VISIT NATURAL SETTINGS LIKE THE WATER FALLS, BEACHES, PARKS AND GARDENS

17. GO FOR SWIMMING, WATCH COMEDIES, ATTEND PARTIES

SUMMARY OF STRESS MANAGEMENT RULES (CONT)

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1. TOCOPHEROL (VITAMIN E)

2. B CAROTENE (VITAMIN A)

3. RIBOFLAVIN (VITAMIN B12)

4. NIACIN (VITAMIN B3)

5. AMINO ACIDS (PROTEINS)

SOME MICRONUTRIENTS USEFUL IN STRESS MANAGEMENT

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OTHER STRESS MANAGEMENT RULES

1. REGULAR EXERCISES

2. ADEQUATE SLEEP

3. KEEP A SENSE OF HUMOUR

4. TOLERABLE RELIGIOUS ACTIVITIES SUCH AS PRAYING, MEDITATION, FELLOWSHIPS AND CONGREGATIONAL PRAYERS

5. AVOID ALCOHOL, SMOKING AND ABUSE OF DRUGS

6. AVOID JUNK FOOD

7. GOOD, REGULAR AND BALANCED DIET

8. AVOID HEAVY MEALS AT NIGHT

9. REDUCE CAFFEINE AND SUGAR

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REFERENCES

1. Lt Cdr Umar Farouk Adamu ‘Stress Management’ (Safari Books,

2011).

2. Concise Oxford Dictionary, Eleventh Edition. (London: Oxford

University Press, 2006).

3. Ofugbu, AA “Way of Combating Stress in our Universities May

4. http;/www.un.org/ Dept/ dpko medical-stress.

5. Microsoft Encarta 2009.

6. Arikpo, AB ‘Stress Management’ August 2003.

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