LECTURE ON STRESS MANAGEMENT

TO, ALL BRAVE HEARTS

From-Rajendra Bhide Solutions

What Is Stress= Force /Area

Stress is the body’s automatic response

to any physical or mental demand placed on it.

Situations, Activities, Relationships

Cause ‘Disturbance’To

Physical, Mental, Emotional, Psychological

Self

Stress management

Unleash Heat\ Steam

Either

The Hierarchal Model

The needs - MeaningNeed Meaning (having things)

survival Food, Shelter, Work

Protection Social Security, Health Systems, Work

Affection Friendships, Family, Relationships With Nature

Understanding Literature, Teachers, Policies, Educational

Participation Responsibilities, Duties, Work, Rights

Leisure Games, Parties, Peace Of Mind

Creation Abilities, Skills, Work, Techniques

Identity Language, Religions, Work, Customs, Values, Norms

Freedom Equal Rights

Physiological Needs

Mostly, literal requirements for human survival

If not met, the human body cannot function

Metabolic needs – air, water, food, rest Clothing, shelter – needed by even

animals Could be classified as basic animal needs

Safety Needs

Once physical needs are met, safety needs take over

Personal including emotional Health and well-being Financial, job security Safety of property against natural

disasters, calamities, wars, etc Law & order

Social caring \ love Needs

Need to love and be loved Need to feel a sense of belonging and

acceptance Small groups – clubs, office teams,

school/college houses Large groups – political parties, Sports

teams, facebook

Esteem Needs

Need to be respected by others and in turn respect them

Sense of contribution, to feel self-valued, in profession or hobby

Lower - respect of others, the need for status, recognition, fame, prestige, and attention

Higher - self-respect, the need for strength, competence, mastery, self-confidence, independence and freedom

Self Actualization Needs

What a man can be, he must be Intrinsic growth of what is already in a

person Growth-motivated rather than deficiency-

motivated Cannot normally be reached until other

lower order needs are met Rarely happens - < 1% Acceptance of facts, spontaneous, focused

on problems outside self, without prejudice

Response

Fight ,FlightFloat

• Question: Do you think too much about past?                              

• Question: Do you think too much about future?                              

• Question: Do you have financial problems?• Question: Do you think too much to make

others happy?                 • Question: Do you have good relations with

your spouse and kids?    • Question: Do you have a healthy

professional circumstances?          •  •  

• Question: Do you read good books?• Question: Do you walk for 15 minutes

daily or go to the park?-      • Question: Do you laugh often?  By

watching funny programs or sharing jokes?

• Question: Do you have a best friend with whom you can share your feelings and discuss your problems?          

• Question: when was the last time you gave something in charity?                      

• Question: when was the last time you rewarded yourself by buying something good for you?  

Negative Effects of Stress

1. Physical- Weight gain/loss- Unexpected hair loss- Heart palpitations- High blood pressure2. Emotional- Mood swings- Anxiety- Can lead to depression• Can also lead to unhealthy coping

strategies (i.e. alcohol, drugs, etc)

Managing Stress

Stress Relief Strategies1. Body relaxation exercises

- breathing techniques

- guided imagery2. Physical exercise

-yoga-work out routine

3. Meditation4. Counseling

-talk therapy-life coaching

Other Helpful tips

Changing perceptions and expectations Break jobs/tasks into manageable parts Set reasonable/realistic goals Set boundaries Don’t compromise your values/beliefs Schedule “me” time

Benefits of Stress Management

Physical health gets better-more energy and stamina

Emotions stabilized-positive attitude-hopeful/happier

Ability to focus improved-able to learn and achieve

Needs

Something that is necessary for an organism to live a healthy life

Deficiency would cause a clear negative outcome - deficiency or death

Can be Objective/Physical or Subjective Objective needs - food, shelter, sleep Subjective needs – affection, acceptance,

self-esteem

CONFLICT

Is A Process, In Which Two Elements Exist At “One

Given Time” Together And They Oppose Each Other

Or Are Mismatched.

Statements on Conflict" I tend to avoid conflictI depend on harmonyI always stand up and express my opinionI hate conflictI like conflict because it produces results and progressI often compromise in conflictI have lost in conflict

Hidden Conflicts: below the surface, often not visible; these differences are felt but parties have not decided yet how to act or react.

Rising Conflicts: acute conflict issues that may have just erupted, but have not become systemic, or involved anyone beyond the immediate parties.

Clear Cut Conflicts: disputes that are in the active stage. People have made a decision on how they are going to address the threat to their interest and have selected a method of action.

Causes and Sources of Conflict"

Interest conflicts: These refer to the actions and emotions by which people become involved to gain or protect their needs.

Information conflicts: Caused by lack of information or differences in same information

Relationship conflicts: Are due to differences of personality and emotions, as well as misperceptions, stereotypes and prejudices.

Structural conflicts: Emerge over differing ideas concerning process, rules and power to control time and space such as in land boundaries, distribution of goods, or resource use issues.

Value conflicts: Refers to clashes between cultural, social or personal beliefs or different world views and traditions.

Type of Conflicts"

Conflicts over access: This includes conflicts that result as a consequence of a change in access or inequitable access.

Conflicts due to change in resource quality and availability: The cause of these conflicts can be either a change in the 'amount' or the quality of the resource available to the different parties.

Conflicts regarding authority over resource: Such conflicts stem from a shift in decision-making authority over a resource.

Type of Conflicts"

Conflicts that result from differences in use and non-use economic values: associated with the resource as well as differences in cultural, ethical or religious values.

Conflicts associated with information processing and availability

Conflicts resulting from legal/policy interests: These conflicts can result from different interests in different institutions.

Situations

Driver -Passenger Passenger- Driver Driver –Driver Passenger -Passenger