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