Stress managementDR. MAYANK AGARWAL

What is STRESS?

Stress is often termed as a twentieth century syndrome,

born out of man's race towards modern progress

and its ensuing complexities.

- BENJAMIN FRANKLIN

DEFINITION “a condition or feeling

experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilize.”

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

the resource

STRESS & STRESSOR

Stress : A person’s response to events that are threatening or challenging.

Stressor : A stimulus that causes stress

“Its not stress that kills us, it is our reaction to it.”

Hans Selye

TYPES OF STRESSORS

External

Physical EnvironmentSocial InteractionOrganisationalMajor Life EventsDaily Hassles

NoiseBright LightsHeatConfined Spaces

EXTERNAL STRESSORS

Physical EnvironmentSocial InteractionOrganisationalMajor Life EventsDaily Hassles

@#$%&!!?????

PHYSICAL ENVIRONMENT

NoiseBright LightsHeatConfined Spaces

SOCIAL INTERACTION

RudenessBossinessAggressiveness by othersBullying

Finish this work within 2 hours, Else……….

ORGANISATIONAL

RulesRegulationsDeadlines

MAJOR LIFE EVENTS

BirthDeathLost jobPromotionMarital status change

DAILY HASSLES

CommutingMisplaced keysMechanical breakdowns

INTERNAL STRESSORS

Lifestyle choicesNegative self - talkMind trapsPersonality traits

LIFESTYLE CHOICES

CaffeineLack of sleepOverloaded schedule

NEGATIVE SELF - TALK

Pessimistic thinkingSelf criticismOver analysing

I am nobody!

MIND TRAPS

Unrealistic expectationsTaking things personallyAll or nothing thinkingExaggerationRigid thinking

PERSONALITY TRAITS

PerfectionistsWorkaholics

I will be late !

IS STRESS BAD ?

The answer can be yes and no

Eustress: Stress in daily life that has positive conotations : Marriage, Promotion, Baby, Winning Money, New Friends

Distress: Stress in daily life that has negative conotations : Divorce, Punishment, Injury, Negative feelings, Financial Problems, Work Difficulties

DISTRESS

Loss of motivation

Reduces effectiveness

Physical, mental, and

behavioral problems

EUSTRESS

Enables Concentration

IncreasesPerformance

Energizes You Into Motion

GENERAL ADAPTATION SYNDROME

CHRONIC STRESS

SYMPTOMS OF STRESSPHYSICAL

EMOTIONAL

INTELLECTUAL

SOCIAL

SPIRITUAL

ENVIRONMENTAL

PHYSICAL SYMPTOMS1.Nervous system

2.Musculoskeletal system

3.Respiratory system

4.Cardiovascular system

5.Endocrine system

6.Gastrointestinal system

7.Genitourinary system

EMOTIONAL SYMPTOMS

INTELLECTUAL SYMPTOMS

SOCIAL SYMPTOMS

SPIRITUAL SYMPTOMS

ENVIRONMENTAL SYMPTOMS

STRESS MANAGEMENT

ABC STRATEGYAWARENESS

BALANCE

CONTROL

AWARENESS

Identify if you are stressed

Identify the stressor

Identify the reason for the stressor

BALANCE

There is a fine line between positive / negative stress

How much can you cope with before it becomes negative?

CONTROL

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

stress ?

Change your thinking

Change your behaviour

Change your lifestyle

CHANGE YOUR THINKING

RE-FRAMING

POSITIVE THINKING

CHANGE YOUR BEHAVIOUR

Be assertive

Get organised

Ventilation

Humour

Diversion and distraction

BE ASSERTIVE

Assertiveness helps to manage stressful situations, and will , in time, help to reduce their frequency.

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

Plan your day Set achievable goals Don’t waste time making excuses for not

doing something Make a list

What MUST be done What SHOULD be done What would you LIKE to do

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

CHANGE YOUR LIFESTYLE

Diet Smoking & Alcohol Exercise Sleep Leisure Relaxation

DIET

Healthy eating habits Decrease intake of stimulants

like cola, coffee, tea, chocolates Salt and sugar restriction

SMOKING AND ALCOHOL

Stop or at-least your consumption to bare minimum

BENEFITS OF 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 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 Floatation Herbalism Biofeedback Homeopathy Hypnotherapy Osteopathy Religious Therapy Reflexology

Conventional Medicine Counselling &

psychotherapy Meditation Massage Yoga Acupuncture Aromatherapy