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Managing Stress
Understanding & Managing Stress
Understanding & Managing Stress
The time necessary to learn all the rules for effective living now
exceeds your life expectancy!!
Understanding & Managing Stress
SOME FACTS
75-90% of adult visits to primary care physicians are for stress related problems.
The commonest problems world-wide are a mixture of anxiety and depression.
Understanding & Managing Stress
SOME FACTS
MAXIMUM absenteeism on an average workday is because of stress related problems
More heart attacks on Monday, 9:00 A.M. than at any other time of the week.
Understanding & Managing Stress
MORE FACTS
• Life after death is all okay but what about life after birth?
• The only time there is a total absence of stress is in death
• Stress is essentially the rate of all the wear and tear caused by life
Understanding & Managing Stress
Understanding & Managing Stress
Driving your car in rush hour Getting a last minute work assignment Misplacing something in the house….
Understanding & Managing
Stress Having something break while using it Dealing with incompetence at work Planning your budget Being blamed for something Waiting in a long line at the store or bank
Understanding & Managing Stress
WHAT IS STRESS?
Understanding & Managing Stress
Stimulus ------------- Reaction
Understanding & Managing Stress
EUSTRESS
vs.
DISTRESS
Understanding & Managing Stress
The BAD News :
Stress is an inescapable part of modern life
The GOOD News :
Stress isn't altogether bad news
Understanding & Managing Stress
ADAPTATION Body has only a finite, non-renewable reserve of
adaptation energy
Eventually, it is consumed and death results
Stress is how people react to demands placed on them
Important is our perception and subjective interpretation of the stressor.
Understanding & Managing Stress
WHAT ARE STRESSORS?
Stressors are events that threaten or challenge people
Understanding & Managing Stress
SOURCES OF STRESS
DAILY HASSLES MAJOR LIFE EVENTS CATASTROPHES
Understanding & Managing Stress
TOP FEW DAILY HASSLES
INTERPERSONAL CONFLICTS CONCERNS ABOUT WEIGHT HEALTH OF A FAMILY MEMBER RISING PRICES OF COMMON GOODS HOME MAINTENANCE TOO MANY THINGS TO DO
Understanding & Managing Stress
SOCIAL MANIFESTATIONS ….
Understanding & Managing Stress
Experience of sense of isolation
Suffer from loneliness
Frequently nag others
Lack of intimacy Often distrustful Seldom go out with
family
Harbour resentments
Lash out at others Reduced contact
with friends Disturbed family
relationships Tend to use people
for personal gain
Understanding & Managing Stress
PSYCHOLOGICAL EFFECTS
Depressed Bored Urge to cry Urge to hide Suspiciousness Negative attitude/thoughts Loneliness
Understanding & Managing Stress
PSYCHOLOGICAL EFFECTS
Anxious Nervous Worry Nightmares Helplessness Confusion
Understanding & Managing Stress
PSYCHOLOGICAL EFFECTS
Irritable Feelings of unreality Urge to run Unable to concentrate Lethargy Decision making- both major &
minor- becomes difficult
Understanding & Managing Stress
PSYCHOLOGICAL EFFECTS
Excessive daydreaming about “getting away from it all”
Use of sleeping pills Thoughts trail while speaking or
writing Sudden outbursts of temper or
hostility
Understanding & Managing Stress
PSYCHOLOGICAL EFFECTS
Forgetfulness regarding appointments,dates, deadlines
Frequent spells of brooding and a feeling of inadequacy
Reversals in usual behaviour
Understanding & Managing Stress
BEHAVIOURAL EFFECTS
Cigarette smoking Impulsive behavior Inappropriate crying Aggressive Overeating Lack of initiative
Understanding & Managing Stress
BEHAVIOURAL EFFECTS
Using people Drug/Alcohol abuse Cynical Fault finding Antisocial Under eating Lowered sex drive
Understanding & Managing Stress
BEHAVIOURAL EFFECTS
Accident prone Blaming Nervous laughing Reclusive Inflexible Nagging
Understanding & Managing Stress
PHYSIOLOGICAL EFFECTS
Hypertension Coronary heart disease Migraine, tension headache Ulcers Asthmatic conditions Chronic backaches Arthritis
Understanding & Managing Stress
PHYSIOLOGICAL EFFECTS
Allergies Skin disorders Hyperthyroidism Vertigo More frequent infections Sexual dysfunctions
Understanding & Managing Stress
PHYSIOLOGICAL EFFECTS
Heart pounding Bowel alterations Stomach distress Dizziness Lingering cold Dry mouth Fatigue
Understanding & Managing Stress
PHYSIOLOGICAL EFFECTS
Weakness Fidgeting Sweating Anorexia Insomnia Muscle tension Generalized aches and pains
Understanding & Managing Stress
MENTAL STRESS
Mental attitudes generally negative Mental lethargy Rarely develop new ideas
Understanding & Managing Stress
MENTAL STRESS
Difficulty in concentration Confusion Rarely express your feelings through music, art,
dance or writing No intellectual relaxation Make negative self-statements
Understanding & Managing Stress
MENTAL STRESS
Fail to keep abreast of current events Mind is often in a whirl Rarely introduce innovations into work Frequently suffer from forgetfulness
Understanding & Managing Stress
BURN OUT EFFECTS
Complaints of fatigue, being overworked, exhaustion
Shows loss of enthusiasm, energy, drive, pep team spirit
Shows loss of imagination, creativity, refusal to take risks
Understanding & Managing Stress
BURN OUT
Becomes defensive easily, has poor relationships with key people
Is disorganized, has poor recall, memory loss
Understanding & Managing Stress
Basic Guidelines For Coping
Recognise and admit that you are feeling stressed and anxious
Understanding & Managing Stress
Basic Guidelines For Coping
Give yourself permission to feel anxious about whatever it is that is bothering you. But ask “How much anxiety is too much"
Try to pinpoint what it is you are anxious about. If you can't pinpoint it, don't worry too much about it and move on
Become aware of your body's symptoms. Don't let them scare you, let them talk to you
Understanding & Managing Stress
Basic Guidelines For Coping
If you do know what it is that is bothering you, what can you do to eliminate or minimise the situation?
Understanding & Managing Stress
Basic Guidelines For Coping
Most importantly, how can you react differently so you won't be so affected by this situation?
Listen to the dialogue within yourself. Are you filling yourself with negative thoughts about a certain situation?
Listen to the dialogue of those around you. Is someone around you being negative and dragging you down with them?
Understanding & Managing Stress
Basic Guidelines For Coping
• Are you overwhelming yourself with "shoulds" and high expectations? If so, which ones would you eliminate?
Give yourself positive reinforcement for even the smallest accomplishments.
Are you blaming someone else for your anxieties, unhappiness, poor health, lack of success or whatever?
Take responsibility for yourself and make some positive changes?
Understanding & Managing Stress
The Ten Commandments Thou shalt regularly do those things that are most
enjoyable to thee without harming others or self Thou shalt take time to physically relax or meditate daily Thou shalt exercise aerobically 3-5 times each week Thou shalt sleep 7-8 hours each night
Understanding & Managing Stress
The Ten Commandments
Thou shalt not take thyself so seriously Thou shalt grant yourself the right to make mistakes Thou shalt share your feelings each day Thou shalt eat a healthy, balanced diet Thou shalt do the important things first Thou shalt respect and express your own opinions
Understanding & Managing Stress
EXPECTATIONS Vs FULFILMENT
Realistic Vs Unrealistic Expectations
Flexibility Vs Rigidity
Must recognise own ability and potential
Understanding & Managing Stress
Remember that …….
In the short run, anyone, can be a victim, even you
In the long run,there are no victims--- only willing participants
Understanding & Managing Stress
Remember that …….
The key to winning back your time is to be more effective at being
rather than doing
Understanding & Managing Stress
Remember that …….
Albert Einstein didn’t remember his telephone number. He didn’t want to clutter his mind with information that
could be accessed anytime.
Understanding & Managing Stress
Remember that …….
You are more resourceful than you often acknowledge and
You always have more options than you know
Understanding & Managing Stress
Remember that …….
You don’t have to catch the ball every time someone throws it at you
Learn how to say NO!!