Managing Stress Managing Stress

Ms. Sunitha RanjanMs. Sunitha Ranjan

Assistant ProfessorAssistant Professor

RGNIYD RGNIYD

Sriperumbudur.Sriperumbudur.

Email: Email: sunita.ranjan2008@gmail.com

WHAT IS STRESS?WHAT IS STRESS?

COMPLEX INTERACTIONCOMPLEX INTERACTION

ENVIRONMENTAL DEMANDENVIRONMENTAL DEMAND

COPING ABILITYCOPING ABILITY

STRESS – THE MODERN DAY PLAGUESTRESS – THE MODERN DAY PLAGUE

StressStressOur response to events that disrupt or Our response to events that disrupt or threaten to disrupt our physical or threaten to disrupt our physical or psychological functioning.psychological functioning.

Stress can be defined as the pattern of Stress can be defined as the pattern of response as individual makes to events response as individual makes to events that disturb his or her equilibrium or that disturb his or her equilibrium or exceed coping abilities.exceed coping abilities.

• Stress can arise from Stress can arise from negativenegative as well as as well as positive positive events.events.

• Positive events- marriage, receiving an Positive events- marriage, receiving an unexpected job promotion.unexpected job promotion.

• Negative events- death of near and dear, Negative events- death of near and dear, conflict, unmet needs and desires, work conflict, unmet needs and desires, work load. load.

Stressors Stressors

Activators of stress Activators of stress

Events or situations in our environment that Events or situations in our environment that cause stress.cause stress.

The variety of external and internal stimuli The variety of external and internal stimuli that evokes stress.that evokes stress.

Eg. Hurricanes, fires, crashes orEg. Hurricanes, fires, crashes or

rude people, losing one’s car key, rude people, losing one’s car key, delays etc.. delays etc..

What Makes us feel stressed out?What Makes us feel stressed out?

Doing what you do Doing what you do not love to donot love to do

Desire/unmet needsDesire/unmet needs

Poor time Poor time management.management.

Work stressWork stress

Strained family Strained family relationshipsrelationships

Types of StressTypes of Stress

‘‘EU STRESS’EU STRESS’- Stress has a beneficial - Stress has a beneficial effect. Good Stress. Stress experienced effect. Good Stress. Stress experienced during a wedding, new job, taking a new during a wedding, new job, taking a new sport that results in personal growth. sport that results in personal growth.

‘‘DI STRESS’ – DI STRESS’ – When events have a When events have a harmful effect. Stress experienced during harmful effect. Stress experienced during a funeral. This does more damage.a funeral. This does more damage.

HYPER STRESSHYPER STRESS – – Excessive Stress – Excessive Stress – occurs when events including positive occurs when events including positive ones pile up and stretch the limits of our ones pile up and stretch the limits of our adaptabilityadaptabilityEg: People already under stress may experience hyper Eg: People already under stress may experience hyper stress when a terrorist attack occurs.stress when a terrorist attack occurs.

HYPOSTRESS – HYPOSTRESS – Insufficient stressInsufficient stress – It – It occurs when we lack stimulation.occurs when we lack stimulation.Eg: Monotonous jobs Eg: Monotonous jobs

General Adaptation SyndromeGeneral Adaptation Syndrome

Stage 1 – Alarm Stage 1 – Alarm ReactionReaction

Stage 2- ResistanceStage 2- Resistance

Stage 3- Exhaustion Stage 3- Exhaustion

3 stages in Selye’s General Adaptation Syndrome3 stages in Selye’s General Adaptation Syndrome

Positive & Negative ApproachPositive & Negative Approach

Destructive ApproachDestructive ApproachEmotional BehaviourEmotional BehaviourAngerAngerAggressionAggressionNot listeningNot listeningFixed SolutionFixed SolutionEgo-centricEgo-centricClosed/non-Closed/non-negotiablenegotiable

Constructive approachConstructive approachMature BehaviourMature BehaviourPatiencePatienceAssertionAssertionActive ListeningActive ListeningAlternative solutionAlternative solutionProblem-centeredProblem-centeredOpen/negotiableOpen/negotiable

How do I know that I am stressed?How do I know that I am stressed?

BEHAVIORAL RESPONSESBEHAVIORAL RESPONSES

EMOTIONAL REACTIONSEMOTIONAL REACTIONS

PHYSIOLOGICAL SYMPTOMSPHYSIOLOGICAL SYMPTOMS

COGNITIVE SYMPTOMSCOGNITIVE SYMPTOMS

Symptoms of stressSymptoms of stress

Behavioural Symptoms Behavioural Symptoms – Nail biting, Foot or finger tapping, dieting, compulsive eatingNail biting, Foot or finger tapping, dieting, compulsive eating

Emotional SymptomsEmotional Symptoms– Irritability and restlessness, Aggressiveness, anxiety and Irritability and restlessness, Aggressiveness, anxiety and

nervousness, withdrawal, substance abuse, lack of nervousness, withdrawal, substance abuse, lack of concentration concentration

Physical SymptomsPhysical Symptoms– Aches and pains, Dry mouth/throat, excessive sweating, nausea Aches and pains, Dry mouth/throat, excessive sweating, nausea

or vomiting, indigestionor vomiting, indigestion

COGNITIVECOGNITIVE

Problem in concentrationProblem in concentration

MemoryMemory

Decision Decision

Lose sense of humourLose sense of humour

Coping with StressCoping with Stress

The strength to face positive or negative The strength to face positive or negative stressful situations stressful situations

Deal with accompanying emotions and Deal with accompanying emotions and look for solutions that are most beneficiallook for solutions that are most beneficial

Coping strategies are actions that people Coping strategies are actions that people can take to master, tolerate, reduce or can take to master, tolerate, reduce or minimize the effects of stressors.minimize the effects of stressors.

Activity – Stressor ScaleActivity – Stressor Scale

PreventPrevent

ControlControl

Manage stressManage stress

CONSEQUENCES OF CONSEQUENCES OF STRESSSTRESS

Post Traumatic Stress DisorderPost Traumatic Stress Disorder

Cardiovascular diseasesCardiovascular diseases

Blood PressureBlood Pressure

Sleeping ProblemsSleeping Problems

Frequent colds Frequent colds

Unusual FatiqueUnusual Fatique

FrustrationFrustration

CONSEQUENCES OF CONSEQUENCES OF STRESSSTRESS

Anger Anger

IrritabilityIrritability

Eating disorderEating disorder

Problem in concentrationProblem in concentration

MemoryMemory

Improper decisionImproper decision

TECHNIQUES OF STRESS TECHNIQUES OF STRESS MANAGEMENTMANAGEMENT

Physical StrategiesPhysical Strategies

-Relaxation-Relaxation

-Massage-Massage

-Exercise-Exercise

DEEP BREATHING EXERCISESDEEP BREATHING EXERCISES

SIT COMFORTABLY IN YOUR CHAIRSIT COMFORTABLY IN YOUR CHAIRCLOSE YOUR EYESCLOSE YOUR EYESKEEP YOUR ARMS BY THE SIDE OF YOUR BODYKEEP YOUR ARMS BY THE SIDE OF YOUR BODYREMOVE ALL DISTRACTIONS FROM YOUR MIND REMOVE ALL DISTRACTIONS FROM YOUR MIND FOCUS ON INSTRUCTIONSFOCUS ON INSTRUCTIONSKEEP YOUR MIND FREE OF ANY THOUGHTSKEEP YOUR MIND FREE OF ANY THOUGHTSYOU WILL SLOWLY FEEL RELAXED AND CALMYOU WILL SLOWLY FEEL RELAXED AND CALMREST YOUR RIGHT HAND ON YOUR STOMACHREST YOUR RIGHT HAND ON YOUR STOMACHTAKE A DEEP BREATH IN AND FEEL YOUR STOMACH RISETAKE A DEEP BREATH IN AND FEEL YOUR STOMACH RISENOW BREATH OUT AND FEEL YOUR STOMACH GO DOWNNOW BREATH OUT AND FEEL YOUR STOMACH GO DOWNREPEAT THIS EXERCISE TO A COUNT OF FIVE (IN AND OUT)REPEAT THIS EXERCISE TO A COUNT OF FIVE (IN AND OUT)NOW SLOWLY OPEN YOUR EYES AND FEEL RELAXED & ALERTNOW SLOWLY OPEN YOUR EYES AND FEEL RELAXED & ALERT

Cognitive StrategiesCognitive Strategies

-Re-appraising the problem-Re-appraising the problem

--ReframingReframing

-Learning from the problem-Learning from the problem

-Making social comparisons-Making social comparisons

Social StrategiesSocial Strategies

-Relying on friends and family-Relying on friends and family

-Finding a support group -Finding a support group

-Helping others-Helping others

Coping with Stress Coping with Stress

Yoga and deep breathing techniquesYoga and deep breathing techniques

Muscle relaxation techniqueMuscle relaxation technique

Imagery – Imagery – Use your imagination to recreate the Use your imagination to recreate the place or scene that is very relaxing. place or scene that is very relaxing.

Meditation as a Coping Mechanism Meditation as a Coping Mechanism

Coping with StressCoping with Stress

Positive Attitude – Positive Attitude – Attitude is all about Choice. Attitude is all about Choice.

Improve Interpersonal RelationshipsImprove Interpersonal Relationships

Emotional Wisdom – Emotional Wisdom – Understand feelings and Understand feelings and increase emotional coping skillsincrease emotional coping skills

Time managementTime management

Approaches to Manage stressApproaches to Manage stress

Modify your environmentModify your environment– Be assertiveBe assertive

– Withdraw if necessaryWithdraw if necessary

– Compromise when appropriate (conformity, negotiation, Compromise when appropriate (conformity, negotiation, substitution)substitution)

Altering your Life StyleAltering your Life Style– Build greater stress toleranceBuild greater stress tolerance

– Change your pace of lifeChange your pace of life

– Control distressful thoughtsControl distressful thoughts

– Acquire Problem solving skillsAcquire Problem solving skills

– Seek social supportSeek social support

Anger and its managementAnger and its management

Anger is an emotional state that may Anger is an emotional state that may range from minor irritation to intense rage.range from minor irritation to intense rage.

The external expression of anger can be The external expression of anger can be found in facial expressions, bodyfound in facial expressions, body language, physiological responses, and at language, physiological responses, and at times in public acts of aggression.times in public acts of aggression.

Anger is an emotion that gets out of Anger is an emotion that gets out of control, leading to stress, unhealthiness control, leading to stress, unhealthiness and unhappiness.and unhappiness.

Uncontrolled anger can seriously harm Uncontrolled anger can seriously harm your personal and professional life, your personal and professional life, because it can become incredibly because it can become incredibly destructive – to yourself and the people destructive – to yourself and the people around you.around you.

Anger and its managementAnger and its management

A key part of anger management courses A key part of anger management courses is often to learn to recognise the thinking is often to learn to recognise the thinking patterns that underlie their behaviour and patterns that underlie their behaviour and how to shift these unhelpful patterns.how to shift these unhelpful patterns.

StrategiesStrategiesFantasize -Fantasize - One safety valve is to act our hostilities One safety valve is to act our hostilities toward others in your mind.toward others in your mind.

Empathize with the people who are Empathize with the people who are producing the anger.producing the anger.

Diminish the importance of situationDiminish the importance of situation

Use diversionary tacticsUse diversionary tactics

Write about your feelingsWrite about your feelings

Maintain a “Hostility Log”Maintain a “Hostility Log”

ListenListen

Time ManagementTime Management

Time management is a simple and Time management is a simple and practical technique of planning and practical technique of planning and structuring a day. structuring a day.

This means allocation of time for different This means allocation of time for different subjects, household activities, leisure, subjects, household activities, leisure, play, self-care, entertainment, sleep and play, self-care, entertainment, sleep and other miscellaneous activities over 24 other miscellaneous activities over 24 hours.hours.

…….Time Management.Time Management

Planning and structuring a day helps a Planning and structuring a day helps a person to be in control of the situation and person to be in control of the situation and makes the person feel that he/she has makes the person feel that he/she has played a meaningful role in life. played a meaningful role in life.

Outcomes of coping with stress Outcomes of coping with stress & Emotions& Emotions

Reduce excessive worry and anxietyReduce excessive worry and anxietyDecrease bodily symptoms of stress and tensionDecrease bodily symptoms of stress and tensionLearn specific and practical coping strategiesLearn specific and practical coping strategiesPromote inner peace and contentmentPromote inner peace and contentmentStrengthen social skills and self-confidenceStrengthen social skills and self-confidenceImprove academic and work achievementImprove academic and work achievementEnhance physical well-being.Enhance physical well-being.Increase body awareness and enhance daily functioningIncrease body awareness and enhance daily functioning

It is true, very Often It is true, very Often ‘Life is what you make it,‘Life is what you make it,

and most times,and most times,Health is what you choose, Health is what you choose, So Choose Health TODAYSo Choose Health TODAY’ ’

Sunitha RanjanDept. of Life Skills Education, RGNIYDEmail:sunita.ranjan2008@gmail.com