5.Stress Management

8/3/2019 5.Stress Management

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DONE BY : SANTHIACHUDAN


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OBJECTIVE

2.The effects of stress1. The definition of stress

3. The management or

coping mechanisms of stress


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STRESS MANAGEMENT

You cant avoid STRESS its everywhere.

However you can learn how to control your

responses to stress, thereby preventing it from

affecting your quality of life.

STRESS refers to any influence which disturbs

the natural equilibrium of the body. It refers both

to circumstances that place physical orpsychological demands on an individual and to

the emotional reactions in these situations.


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ANXIETY STATE

STRESSOR

PERCEPTION OF THREAT

The overall process is referred to as stress.


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SOCIAL

TYPES OF STRESSORS

CHANGE

COMMUTINGDECISIONWORK

PHYSICAL DISEASEPHOBIC

ENVIRONMENTALPAIN

CHEMICAL

EMOTIONAL

FAMILY


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STRESS IS DIVIDED INTO

TWO CATEGORIES

a) HEALTHY STRESS - stressors that push you

to perform better and achieve more than usual.(such as a deadline at work)

b) UNHEALTHY STRESS - stressors thatovertax you, wearing down your coping

mechanisms, inhibiting your immune system

and predisposing you to illness


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EFFECTS OF STRESS

1. Subjective effects- Anxiety, aggression, depression, fatigue,frustration,

low self-esteem,nervousness and loneliness.

2. Cognitive effects

- Inability to make decisions and concentrate,

frequent forgetfulness, hypertensensitive to

criticsm.

3. Health effects

- Asthma, chest and back pains, diarrhoea, faintness

and dizziness, headaches, skin diseases,

weakness, insomnia and coronary hear disease./2


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EFFECTS OF STRESS

4. Behavioural effects- Accident prone, drug taking, emotional outbursts,

loss of appetite, nervous, excessive drinking and

smoking.

5. Physiological effects

- Increased blood glucose levels, increased heart

rate and blood pressure, dryness of mouth,

sweating, difficulty in breathing, numbness, etc.

6. Organisational effects

- Absenteeism, poor industrial relations, low

productivity and job dissatisfaction..


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1. A planned approach andmanagement.

2. A recall of relevant learned strategies.

4. Encouragement of others.

3. Practice self-control and self-management.

5. Coordinated team work.

6. Open discussion of feelings and

possibilities.


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1. IS YOUR SCHEDULE OVERLOADED?

2. DO YOU HAVE A PHYSICAL AILMENTYOU HAVENT SEEN TO.

4. DIETARY HABITS.

3. IS YOUR WORKING ENVIRONMENTBEYOND COPING WITH?

5. PERSONALITY CHARACTERISTICS.


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STRESS INOCULATION

TRAINING1. PREPARING FOR STRESSOR

Purpose: Emphasise planning and preparation

Examples:

What do I have to do?

I can work out a plan to handle this

Stop worrying. Worrying wont help anything.

Examples:

What do I have to do?

I can work out a plan to handle this

Stop worrying. Worrying wont help anything.


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STRESS INOCULATION

TRAINING2. CONFRONTING AND HANDLING STRESSOR

Purpose: Reinterpret stress as something that

can be used constructively.

Examples:

Just psych yourself-up I can meet this

challenge.

One step at a time.

Relax, Im in control. Take a slow deep breath.

Examples:

Just psych yourself-up I can meet this

challenge.

One step at a time.

Relax, Im in control. Take a slow deep breath.


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STRESS INOCULATION TRAINING

3. COPING WITH FEELINGS OF BEING OVERWHELMED

Purpose: This stage does not always occur.

Examples:

Prepare for possibility of becoming extremely

stressed.

Relax and slow things down.

Time for problem solving.

Examples:

Prepare for possibility of becoming extremely

stressed.

Relax and slow things down.

Time for problem solving.


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STRESS INOCULATIONTRAINING

4. EVALUATION OF COPING EFFORTS AND SELF-

REWARDS

Purpose: Evaluate attempt, what helped and

what didnt.

Examples:

It wasnt as bad as I expected.

I handled it pretty well.

Good, I did it. Next time Ill do even better.

Examples:

It wasnt as bad as I expected.

I handled it pretty well.

Good, I did it. Next time Ill do even better.


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PROBLEM SOLVING PROCESS

STEPS QUESTIONS/ACTIONS1. Problem identification

2. Goal selection

3. Generation of alternatives

4. Consideration of

consequences

5. Decision- making

6. Implementation

7. Evaluation

What is the concern?

What do I want?

What can I do?

What might happen?

What is my decision?

Now do it

Did it work?


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TECHNIQUES TO REDUCE OR CONTROL STRESSTECHNIQUES TO REDUCE OR CONTROL STRESS

1. Focus on what you can control:

Focus on strength, not weaknesses. Focus on what you can do, not what you cannot do.

2. Engage in some physical activity

Stretching, Aerobics, Walking, Yoga etc.

3. Healthy Lifestyle

Good dietary habits, Enough rest, Inner calmness

4. Cognitive behavioural strategies Relaxation

Self-affirmations

Imagery

Goal-setting


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Documents

5.Stress Management