Developing Coping Skills

STRESS AND YOU….

kumarmahi

Puducherry

What is stress..

Stress = pressure- adaptability (demand)-(coping)

Do you know…

Stress present since before human evolutionStress is universalStress is neither good nor badStress is essentialWe don’t manage stress

Coping with a Stressful Event

Positive effects of stress

We need and enjoy stressSource of energyIncrease productivity and

performanceWe have learned skillsUseful warning signs

Negative effects of stress

Unpleasant emotionPreoccupationInterpersonal problem cause or effectFeeling tired Many bad habitsMany illnessReduce performance

Do you know..

Much of our stress response are genetic; But no longer appropriate or necessary today

We must find ways to manage stress to assure healthy and fulfilled lives.

Typical Relationship BetweenPerformance and Stress

Low High

Level of

Perf

orm

an

ce

Low

(poor)

High

(excellent)

Too Little Stress Excessive Stress

Stress

Relax

Bored

passive

Active Confused

Withdrawal

Daily hassles Role strain

Life eventTrauma

Short time long time

Miner

severe

Stressful life events

Causes of stress Daily hassles

Change

Illness

Death of someone

Financial worries

High demands

Disappointment

Causes of stress..

Attitude - you cause for yourselfPoor Time Management Too much or too little workTime pressures and deadlinesFrustration and boredom with current roleLack of clear plans and goals

Causes of stress

RelationshipFear of being unpopularPeer pressureGirl friend and boy friend worriesConcern for one’s appearanceLack of understanding by others

Outer world Inner world 1

Inner world 2

Physical attention

External event

Physiological

feelings

Internal state

Thinking

memory

cognitive

Environment Person P E

Reaction to stress

Physical Stress Signs

Increased heart rate/ Increased blood pressure

Muscles tightening

Cold clammy hands

Fatigue

Sleeplessness

Longer recovery from injury

Stomach or bowel upset

Headaches

Backaches

Change in eating habits: lost of appetite/overeating

Restlessness/irritability

Increased illness

Reaction or Respond

ThinkingFeeling Acting

Acting

Feeling

Thinking

Psychological

Difficulty in concentrationLack of interest Low self-esteemLow self-confidence

Emotional

AngerFearWorry Isolation Negative thinking Unhappiness Suicide feelings

Behavioural

Decrease in effortDecline in performanceSmoking, drinking, drug abuseAvoiding peopledeviation in

behaviour

Determining factors

Predictability Control Frequency Support

Typical Relationship BetweenPerformance and Stress

Low High

Level of

Perf

orm

an

ce

Low

(poor)

High

(excellent)

Too Little Stress Excessive Stress

Stress

Relax

Bored

passive

Active Confused

Withdrawal

Passive

Avoidance

Low risk taking

Lack of motivation

Blaming

Dependent

Procrastinate

Lack of skills

Active

Optimistic

Self control

Personal responsibility

Goal directed

Mastery oriented

motivated

Thoughtful

Confused

Distracted

Disappointed

Pessimistic

Impulsive

No clear plan or goal

Under mild moderate stress

Under stress

Non-Acceptance

Unfinished business

Dissatisfied

Give up

Withdrawal

Helpless, hopeless

Illness

Disaster

Managing stress

Physical PsychologicalEmotionalSpiritual Social

Physical

Nutritious FoodExerciseMuscular RelaxationUndisturbed sleep

Food

Don’t

Exercise..

Stretching

psychological

Positive self talk (autosuggestion)

Motivating oneself

3 ‘C’

Control

Commitment

Challenge

Controlling stress by preparing for it

RehearsalPlanningAvoidanceReducing the Importance of an EventReducing UncertaintyManage time effectively

Emotional

Don’t suppress feelings

Feel good about yourself

Spiritual

Meditate Pray

Social

Get support from family or friends

Do something

Cry or laugh

Listen to music

Draw, paint

Keep pets

Go for a walk

Last but not least

Unacceptable – try to accept

Uncertain - reduce it

Uncontrollable – we have choice

There is only one problem that is the fear of unable to cope

Coping option

3’C’

Change environment ( flight)

Change the environment ( fight)

Change yourself – attitude, belief..

You are not alone…

We are here to help you

Get the support you need

Visit

http://stress-coping.blogspot.com/

Thank you