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STRESS MANAGEMENT
TOPIC
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A STRESSED OUT STUDENT
Source: www.common.wikimedia.org
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...STRESS IS A NATURAL PART OF LIFE, BUT
SIGNIFICANT STRESS CAN HAVE A BIG IMPACT
ON HUMAN HEALTH. UNMANAGED STRESS CAN
CAUSE INSOMNIA, AND A PLETHORA OF
OTHER PHYSICAL AILMENTS...
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AIMAIM
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TO CREATE AWARENESS AMONGST THE
PERSONNEL OF DHML ON HOW TO
MANAGE STRESS
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1. DEFINITIONS
2. TYPES OF STRESS
3. SIGNS AND SYMPTOMS OF STRESS
4. CAUSES AND EFFECTS OF STRESS
5. STRESS MANAGEMENT MEASURES
6. STRESS MANAGEMENT MODELS
7. STRESS MANAGEMENT TECHNIQUES
8. SUMMARY OF STRESS MANAGEMENT RULES
SCOPE
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1. DEFINITIONS
2. TYPES OF STRESS
3. SIGNS AND SYMPTOMS OF STRESS
4. CAUSES OF STRESS
5. STRESS MANAGEMENT AND COPING GUIDELINES
SCOPE
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DEFINITION OF STRESS
AS THE PHYSICAL AND PSYCHOLOGICAL
PROCESS OF REACTING TO AND COPING WITH
EVENTS OR SITUATION THAT PLACE PRESSURE
UPON A HUMAN BEING
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DEFINITION OF STRESS
‘AS PRESSURE OR TENSION EXERTED ON
MATERIALS OBJECT, OR A STATE OF MENTAL,
EMOTIONAL OR OTHER STRAIN’
- CONCISE OXFORD DICTIONARY
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DEFINITION OF STRESS
EMOTIONAL AND PHYSICAL WAY IN
WHICH WE RESPOND TO PRESSURE
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DEFINITION OF STRESSOR
A CHEMICAL OR BIOLOGICAL AGENT,
ENVIRONMENTAL CONDITION, EXTERNAL
STIMULUS OR AN EVENT THAT CAUSES STRESS
TO AN ORGANISM
- WIKIPEDIA
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DEFINITION OF STRESS MANAGEMENT
THE WIDE SPECTRUM OF TECHNIQUES AND
PSYCHOTHERAPIES AIMED AT CONTROLLING A
PERSON’S STRESS LEVEL ESPECIALLY CHRONIC
STRESS
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1. DEFINITIONS
2. TYPES OF STRESS
3. SIGNS AND SYMPTOMS OF STRESS
4. CAUSES OF STRESS
5. STRESS MANAGEMENT AND COPING GUIDELINES
SCOPE
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TYPES OF STRESS
1. BASIC STRESS
2. CUMULATIVE STRESS
3. CRITICAL/TRAUMATIC STRESS
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TYPES OF STRESS
1. BASIC STRESS
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AN EMPLOYEE SHOWING SIGNS OF BASIC STRESS
Source: www.common.wikimedia.org
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1. BASIC STRESS
2. CUMULATIVE STRESS
TYPES OF STRESS
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AN EXAMPLE OF CUMULATIVE STRESS
Source: www.common.wikimedia.org
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1. BASIC STRESS
2. CUMULATIVE STRESS
3. CRITICAL INCIDENT STRESS
TYPES OF STRESS
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LIFE THREATENING SITUATION CAUSING CRITICAL STRESS
Source: www.crisisprepandrecovery.com
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1. DEFINITIONS
2. TYPES OF STRESS
3. SIGNS AND SYMPTOMS OF STRESS
4. CAUSES OF STRESS
5. STRESS MANAGEMENT AND COPING GUIDELINES
SCOPE
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SIGNS OF STRESS1. COGNITIVE
2. EMOTIONAL
3. PHYSICAL
4. BEHAVIOURAL
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COGNITIVE SIGNS OF STRESS
1. IMPAIRED MEMORY
2. INABILITY TO CONCENTRATE
3. POOR JUDGEMENT, SEEING ONLY THE
NEGATIVE SIDES OF ISSUES
4. ANXIOUS OR RACING THOUGHTS
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EMOTIONAL SIGNS OF STRESS
1. EXCESSIVE WORRYING
2. MOODINESS
3. IRRITABILITY
4. AGITATION
5. INABILITY TO RELAX
6. FEELING LONELY OR ISOLATED
7. DEPRESSION
A STRESSED MANSource: www.common.wikimedia.org
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PHYSICAL SIGNS OF STRESS
1. ACHES
2. PAINS
3. DIARRHEA OR CONSTIPATION
4. NAUSEA
5. DIZZINESS
6. CHEST PAIN
7. TACHYCARDIA
AREAS OF THE BODY AFFECTED BY STRESS
Source: www.common.wikimedia.org
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BEHAVIOURAL SIGNS OF STRESS
1. ANOREXIA
2. INSOMNIA/HYPERSOMNIA
3. LOSS OF SEX DRIVE
4. SUBSTANCE ABUSE ESPECIALLY ALCOHOL,
TOBACCO, SLEEPING PILLS
A STRESSED MAN Source: www.common.wikimedia.org
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1. DEFINITIONS
2. TYPES OF STRESS
3. SIGNS AND SYMPTOMS OF STRESS
4. CAUSES OF STRESS
5. STRESS MANAGEMENT AND COPING GUIDELINES
SCOPE
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CAUSES OF STRESS
1. BOTH POSITIVE AND NEGATIVE STRESSORS CAN LEAD
TO STRESS
2. THINGS THAT PUT HIGH DEMAND ON AN INDIVIDUAL
OR FORCES HIM TO ADJUST HIS LIFESTYLE CAN BE
STRESSFUL
3. POSITIVE EVENTS SUCH AS GETTING MARRIED,
BUYING A HOUSE, SUCCESSFUL COMPLETION OF TRAINING
PROGRAMME CAN CAUSE STRESS
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TRAFFIC JAM IN LARGE CITIES
Source: www.common.wikimedia.org
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SOME TOP CAUSES OF STRESS1. MARITAL SEPARATION
2. JAIL TERM/IMPRISONMENT
3. DEATH OF CLOSE RELATIVES
4. INJURY OR ILLNESS
5. MARRIAGE
6. LOSS OF JOB
7. RETIREMENT
8. POVERTY
9. UNEMPLOYMENT
10. VIOLENT CRIMES ESPECIALLY ARMED ROBBERY, HIRED ASSASSINATION ETC
11. ACTIVITIES OF MILITANTS (NIGER DELTA/ BOKO HARAM)
12. INFERTILITY
13. POOR ENVIRONMENTAL HYGIENE/WASTE DUMPS
14. POOR SOCIAL INFRASTRUCTURES; POWER AND WATER SUPPLY
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EFFECTS OF STRESS
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Source: www.common.wikimedia.org
CONNIE LILLAS
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THE 3 MOST COMMON WAYS PEOPLE RESPOND TO STRESS
1. FOOT ON GAS”: DESCRIBES AN ANGRY OR AGITATED STRESS
RESPONSE
2. “FOOT ON BRAKE” IS A WITHDRAWN OR DEPRESSED RESPONSE
3. “FOOT ON BOTH” IS A TENSE AND FROZEN STRESS RESPONSE.
THE INDIVIDUAL LOOKS PARALYSED AND FREEZES UNDER STRESS
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HEALTH PROBLEMS OF LONG TIME STRESS
1. HYPERTENSION
2. INCREASED RISK OF HEART ATTACK AND STROKE
3. INFERTILITY
4. HASTENED AGING PROCESS
5. ANXIETY AND DEPRESSION
6. BRONCHIAL ASTHMA
7. PEPTIC ULCER
8. OBESITY
9. DIABETES MELLITUS
10. SLEEP DISORDERS
11. DERMATOLOGICAL DISORDER E.G ECZEMA, ACNE.
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1. DEFINITIONS
2. TYPES OF STRESS
3. SIGNS AND SYMPTOMS OF STRESS
4. CAUSES OF STRESS
5. STRESS MANAGEMENT MEASURES
SCOPE
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... STRESS MANAGEMENT IS ALL ABOUT TAKING
CHARGE; THAT IS TAKING CHARGE OF YOUR
EMOTIONS, THOUGHTS, SOCIAL, WORK SCHEDULE
AND ENVIRONMENT AS WELL AS DEALING WITH
PROBLEMS.....
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STEPS TO STRESS MANAGEMENT
1. IDENTIFICATION OF THE SOURCE OF STRESS.
SOMETIMES THE SOURCES MAY NOT BE OBVIOUS
2. START A STRESS JOURNAL. THIS HELPS TO IDENTIFY AND
RECORD REGULAR STRESSORS IN AN INDIVIDUAL’S LIFE AND
THE WAYS OF DEALING WITH THEM. EACH TIME YOU FEEL
STRESSED, KEEP TRACT OF IT IN YOUR JOURNAL
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STEPS TO STRESS MANAGEMENT (CONT)
3. WHAT CAUSED YOUR STRESS, (MAKE A GUESS IF YOU
ARE UNSURE)
4. HOW YOU FELT BOTH PHYSICALLY AND EMOTIONALLY
5. HOW YOU ACTED IN RESPONSE
6. WHAT YOU DID TO MAKE YOURSELF BETTER
7. LOOK AT HOW YOU CURRENTLY COPE WITH STRESS
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EXAMPLE OF MALADAPTIVE OR UNHEALTHY WAYS OF COPING WITH STRESS
1. EXCESSIVE ALCOHOL INTAKE
2. SMOKING
3. SOCIAL WITHDRAWAL FROM FRIENDS AND FAMILY
4. USING DRUGS TO RELAX
5. EXCESSIVE SLEEP
6. TAKING OUT ONE’S STRESS ON OTHERS (LASHING OUT,
ANGER, OUT BURST)
7. ZONING OUT IN FRONT OF TV OR COMPUTER
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MODELS OF STRESS MANAGEMENT
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MODEL OF STRESS MANAGEMENT
1. TRANSACTIONAL MODEL
2. HEALTH REALIZATION/INNATE
HEALTH MODEL
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“IMBALANCE BETWEEN DEMANDS AND RESOURCES
OR WHEN PRESSURE EXCEEDS ONE’S PERCEIVED
ABILITY TO COPE”
- RICHARD LAZARUS AND SUSAN FOLKMAN
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...BREAKS THE STRESSOR-STRESS LINK BY PROPOSING
THAT IF STRESSORS ARE PERCEIVED AS POSITIVE OR
CHALLENGING RATHER THAN A THREAT AND IF THE
STRESSED PERSON IS CONFIDENT THAT HE OR SHE
POSSESSES ADEQUATE RATHER THAN DEFICIENT
COPING STRATEGIES, STRESS MAY NOT NECESSARILY
FOLLOW THE PRESENCE OF A POTENTIAL STRESSOR...
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...STRESS RESULTS FROM APPRAISING ONESELF AND
ONE’S CIRCUMSTANCE THROUGH A MENTAL FILTER OF
INSECURITY AND NEGATIVITY, WHEREAS A FEELING OF
WELLBIENG RESULTS FROM APPROACHING THE
WORLD WITH A QUIET MIND, INNER WISDOM AND
COMMON SENSE...
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STRESS MANAGEMENT TECHNIQUES
1. CHANGING THE STRESSFUL SITUATION WHEN YOU CAN
2. CHANGING YOUR REACTION TO STRESS WHEN YOU CAN’T CHANGE THE STRESSFUL SITUATION
3. TAKING CARE OF THE HEALTH EFFECTS OF STRESS
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THE 4 As OF DEALING WITH STRESSFUL SITUATIONS
1. AVOID THE STRESSOR
2. ALTER THE STRESSOR
3. ADAPT TO THE STRESSOR
4. ACCEPT THE STRESSOR
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SOME SPECIFIC STRESS MANAGEMENT TECHNIQUES
1. RELAXATION TECHNIQUE. THIS IS ANY METHOD, PROCESS OR PROCEDURE THAT HELPS A PERSON TO RELAX: TO ATTAIN A STATE OF INCREASED CALMNESS OR REDUCE LEVEL OF ANXIETY, TENSION OR STRESS E.G BY HYPERVENTILATION, PROGRESSIVE MUSCLE RELAXATION AND MEDITATION
2. CONFLICT RESOLUTION. THIS IS A WIDE RANGE OF PROCESSES AIMED AT ALLEVIATING OR ELIMINATING SOURCES OF CONFLICT. THESE PROCESSES INCLUDE. NEGOTIATION, MEDIATION, AND DIPLOMACY
3. COGNITIVE THERAPY. A FORM OF PSYCHOTHERAPY DEVELOPED BY AARON BECK IN THE 1960S. THIS SEEKS TO HELP THE CLIENT OVERCOME DIFFICULTIES BY IDENTIFYING AND CHANGING DYSFUNCTIONAL THINKING BEHAVIOR AND EMOTIONAL RESPONSES
4. MEDITATION. THIS IS SELF REGULATION OF ATTENTION, A MENTAL DISCIPLINE BY WHICH ONE ATTEMPTS TO GET BEYOND THE REFLECTIVE THINKING. MEDITATION IS A COMPONENT OF MANY RELIGIONS BUT ALSO PRACTICED OUTSIDE RELIGIOUS CIRCLES
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SUMMARY OF STRESS MANAGEMENT RULES
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1. AVOIDANCE OF UNNECESSARY STRESS
2. LEARN TO SAY NO WHEN ATTEMPT IS MADE TO STRETCH YOU BEYOND LIMIT
3. AVOID PEOPLE WHO STRESS YOU OUT
4. TAKE CONTROL OF YOUR ENVIRONMENT E.G IF TRAFFIC TENSES YOU UP, TAKE A LESS STRESSFUL ALTERNATIVE ROUTE
5. AVOID CONTROVERSIAL AND STRESSFUL TOPICS OF DISCUSSION
6. PRIORITIZE YOUR SCHEDULE TO AVOID UNNECESSARY ONES
7. ALTER THE STRESSFUL SITUATION
8. EXPRESS YOUR FEELINGS INSTEAD OF BOTTLING THEM UP
9. BE READY TO REACH A COMPROMISE
10. BE MORE ASSERTIVE
11. GOOD TIME MANAGEMENT
12. ADAPTING TO THE STRESSOR
13. REFRAME PROBLEMS AND CHALLENGES
14. FOCUS ON THE POSITIVE SIDE OF LIFE
SUMMARY OF STRESS MANAGEMENT RULES
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15. CREATE TIME FOR HOLIDAYS, FUN, AND RELAXATION
16. TAKE A WALK, VISIT NATURAL SETTINGS LIKE THE WATER FALLS, BEACHES, PARKS AND GARDENS
17. GO FOR SWIMMING, WATCH COMEDIES, ATTEND PARTIES
SUMMARY OF STRESS MANAGEMENT RULES (CONT)
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1. TOCOPHEROL (VITAMIN E)
2. B CAROTENE (VITAMIN A)
3. RIBOFLAVIN (VITAMIN B12)
4. NIACIN (VITAMIN B3)
5. AMINO ACIDS (PROTEINS)
SOME MICRONUTRIENTS USEFUL IN STRESS MANAGEMENT
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OTHER STRESS MANAGEMENT RULES
1. REGULAR EXERCISES
2. ADEQUATE SLEEP
3. KEEP A SENSE OF HUMOUR
4. TOLERABLE RELIGIOUS ACTIVITIES SUCH AS PRAYING, MEDITATION, FELLOWSHIPS AND CONGREGATIONAL PRAYERS
5. AVOID ALCOHOL, SMOKING AND ABUSE OF DRUGS
6. AVOID JUNK FOOD
7. GOOD, REGULAR AND BALANCED DIET
8. AVOID HEAVY MEALS AT NIGHT
9. REDUCE CAFFEINE AND SUGAR
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REFERENCES
1. Lt Cdr Umar Farouk Adamu ‘Stress Management’ (Safari Books,
2011).
2. Concise Oxford Dictionary, Eleventh Edition. (London: Oxford
University Press, 2006).
3. Ofugbu, AA “Way of Combating Stress in our Universities May
2004.
4. http;/www.un.org/ Dept/ dpko medical-stress.
5. Microsoft Encarta 2009.
6. Arikpo, AB ‘Stress Management’ August 2003.
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