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Stress ManagementStress Management
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SOME FACTSSOME FACTS
7575--90% of adult visits to primary care90% of adult visits to primary carephysicians are for stress relatedphysicians are for stress related
problems.problems.The commonest problems worldThe commonest problems world--widewide
are a mixture of anxiety and depression.are a mixture of anxiety and depression.
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SOME FACTSSOME FACTS
MAXIMUM absenteeismMAXIMUM absenteeism on anon anaverage workdayaverage workday isis because ofbecause ofstress related problemsstress related problems
More heart attacks on MondayMore heart attacks on Monday,,9:00 A.M. than at any other time of9:00 A.M. than at any other time of
the week.the week.
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� Life after death is all okay but whatabout life after birth?
� The only time there is a totalabsence of stress is in death
� Stress is essentially the rate of all
the wear and tear caused by life
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Driving your car in rush hour Getting a last minute work assignment
Misplacing something in the house«.
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Having something break while usingHaving something break while usingitit
Dealing with incompetence at workDealing with incompetence at work Planning your budgetPlanning your budget
Being blamed for somethingBeing blamed for something
Waiting in a long line at the store orWaiting in a long line at the store orbankbank
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What Is StressWhat Is Stress
Stress is the bodys automatic response toStress is the bodys automatic response toany physical or mental demand placed onany physical or mental demand placed on
it.it.
Adrenaline is a chemical naturally Adrenaline is a chemical naturallyproduced in our body as a response toproduced in our body as a response tostress .stress .
Fight or Flight response is illicited.Fight or Flight response is illicited.
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JOB STRESS is a condition arising from theJOB STRESS is a condition arising from theinteraction of the people and their jobs,interaction of the people and their jobs,
and characterized by the changes withinand characterized by the changes withinpeople that forces them to deviate frompeople that forces them to deviate fromtheir normal functioning.their normal functioning.
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Is All Stress Bad?Is All Stress Bad?
Moderate levels of stress may actuallyModerate levels of stress may actuallyimprove performance and efficiencyimprove performance and efficiency
Too little stress may result in boredomToo little stress may result in boredom
Too much stress may cause anToo much stress may cause anunproductive anxiety levelunproductive anxiety level
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Identifying StressorsIdentifying Stressors
Situations, activities, andSituations, activities, andrelationships that cause trauma torelationships that cause trauma to
ones physical, emotional, orones physical, emotional, or
psychological self psychological self
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StressorsStressors
SchoolSchool
WorkWork
FamilyFamily
RelationshipsRelationships
LegalLegal
FinancesFinances
Health/illnessHealth/illness Environment Environment
Living SituationLiving Situation
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Negative Effects of StressNegative Effects of Stress1. Physical1. Physical
-- Weight gain/lossWeight gain/loss
-- Unexpected hair lossUnexpected hair loss
-- Heart palpitationsHeart palpitations
-- High blood pressureHigh blood pressure2. Emotional2. Emotional
-- Mood swingsMood swings
-- Anxiety Anxiety
-- Can lead to depressionCan lead to depression Can also lead to unhealthy copingCan also lead to unhealthy coping
strategies (i.e. alcohol, drugs, etc)strategies (i.e. alcohol, drugs, etc)
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Suggestions f or Reducing StressSuggestions f or Reducing Stress
1. Find a support system.1. Find a support system. FindFindsomeone to talk to about your feelingssomeone to talk to about your feelingsand experiences.and experiences.
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Suggestions f or Reducing StressSuggestions f or Reducing Stress
2. Change your attitude.2. Change your attitude. Find otherFind otherways to think about stressful situations.ways to think about stressful situations.
"
Life is10%
what happens to us, and 90%
"
Life is10%
what happens to us, and 90%
how we react to it."how we react to it."
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Suggestions f or Reducing StressSuggestions f or Reducing Stress
3. Be realistic.3. Be realistic. Set Set practical goals forpractical goals fordealing with situationsdealing with situations
and solving problems.and solving problems. Develop realisticDevelop realistic
expectations of expectations of yourself and others.yourself and others.
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Suggestions f or Reducing StressSuggestions f or Reducing Stress
4. Get organized and4. Get organized andtake charge.take charge. BeingBeingunorganized or engagingunorganized or engagingin poor planning oftenin poor planning oftenleads to frustration orleads to frustration orcrisis situations, whichcrisis situations, whichmost always leads tomost always leads tofeeling stressed.feeling stressed.
Plan your time, make aPlan your time, make aschedule, establish yourschedule, establish yourpriorities.priorities.
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Suggestions f or Reducing StressSuggestions f or Reducing Stress
5. Take breaks, give yourself "me5. Take breaks, give yourself "metime."time." Learn that taking time to yourself Learn that taking time to yourself for rejuvenation and relaxation is just asfor rejuvenation and relaxation is just asimportant as giving time to otherimportant as giving time to otheractivities.activities.
At minimum, take short breaks during your At minimum, take short breaks during your
busy day.busy day.
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Suggestions f or Reducing StressSuggestions f or Reducing Stress
6. Take good care of yourself.6. Take good care of yourself. Eat Eat properly, get regular rest, keep a routine.properly, get regular rest, keep a routine.
Allow yourself to do something you enjoy Allow yourself to do something you enjoyeach day.each day.
Paradoxically, the time we need to take careParadoxically, the time we need to take careof ourselves the most, when we are stressed,of ourselves the most, when we are stressed,
is the time we do it the least.is the time we do it the least.
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Suggestions f or Reducing StressSuggestions f or Reducing Stress
7. Learn to say "no."7. Learn to say "no."Learn to pick and chooseLearn to pick and choosewhich things you will saywhich things you will say"yes
"to and which things
"yes
"to and which thingsyou will not.you will not.
Protect yourself by not Protect yourself by not allowing yourself to take onallowing yourself to take onevery request orevery request or
opportunity that comesopportunity that comesyour way.your way.
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Suggestions f or Reducing StressSuggestions f or Reducing Stress
8. Get regular8. Get regularexercise.exercise. ExercisingExercisingregularly can helpregularly can help
relieve somerelieve somesymptoms of symptoms of depression and stress,depression and stress,and help us toand help us to
maintain our health.maintain our health.
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Suggestions f or Reducing StressSuggestions f or Reducing Stress
9. Get a hobby, do9. Get a hobby, dosomething different.something different.For a balanced lifestyle,For a balanced lifestyle,
play is as important asplay is as important aswork.work.
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Suggestions f or Reducing StressSuggestions f or Reducing Stress
10. Slow down.10. Slow down. K now your limits and cut K now your limits and cut down on the number of things you try to dodown on the number of things you try to doeach day, particularly if you do not have enougheach day, particularly if you do not have enough
time for them or for yourself.time for them or for yourself.
±± Be realistic about what you can accomplishBe realistic about what you can accomplisheffectively each day.effectively each day.
±± Monitor your pace. Rushing through thingsMonitor your pace. Rushing through thingscan lead to mistakes or poor performance.can lead to mistakes or poor performance.
Take the time you need to do a good job.Take the time you need to do a good job. Poorly done tasks can lead to added stress.Poorly done tasks can lead to added stress.
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Suggestions f or Reducing StressSuggestions f or Reducing Stress
11. Laugh, use humor.11. Laugh, use humor.Do something fun andDo something fun andenjoyable such as seeingenjoyable such as seeing
a funny movie, laughinga funny movie, laughingwith friends, reading awith friends, reading ahumorous book, or goinghumorous book, or goingto a comedy show.to a comedy show.
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Suggestions f or Reducing StressSuggestions f or Reducing Stress
12. Learn to relax.12. Learn to relax. Develop a regularDevelop a regularrelaxation routine.relaxation routine.
Try yoga, meditation, or some simple quiet Try yoga, meditation, or some simple quiet time.time.
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Relaxation ExercisesRelaxation Exercises
Many different kinds, but some are:Many different kinds, but some are:
Deep BreathingDeep Breathing
Visualization: Visualization: V
isualization is a nice way of V
isualization is a nice way of giving our minds and bodies a "minigiving our minds and bodies a "minivacation.vacation.
Muscle RelaxationMuscle Relaxation
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Stress Management: Next StepsStress Management: Next Steps
Try to change the way you appraise aTry to change the way you appraise asituation to make it less stressfulsituation to make it less stressful
Remember stress is normal but watch out Remember stress is normal but watch out for symptoms of stressfor symptoms of stress
Use coping skills/ways to reduce stressUse coping skills/ways to reduce stress
Practice relaxation techniquesPractice relaxation techniques
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Benefits of Stress ManagementBenefits of Stress Management
Physical health gets betterPhysical health gets better
--more energy and staminamore energy and stamina
Emotions stabilizedEmotions stabilized--positive attitudepositive attitude
--hopeful/happierhopeful/happier
Ability to focus improved Ability to focus improved--able to learn and achieveable to learn and achieve
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Remember that ««.
You don¶t have to catch the ball
every time someone throws it at you
Learn how to say NO!!