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Managing stressManaging stress

& tension& tensionFree contentFree content

Prof. Lakshman MadurasingheProf. Lakshman Madurasinghe

Consultant Psychologist/ AttorneyConsultant Psychologist/ Attorney


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The need for a holistic Model ofThe need for a holistic Model of

ExcellenceExcellence

EQEMOTIONA

L

QUOTIENT

IQ

PQ

Physical

Quotient

SQ

SPIRITUAL

QUOTIENT

HOLISTICHOLISTIC

MODELMODEL

NutritionExerciseRelaxationStress Mgt

Disciplined studySelf awarenessCreativityTeaching and doing

Self awarenessAnd self controlMotivationEmpathySocial skills Integrity

Vision

Meaning

Thinking

Feeling

Being


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Communicate and interactPractice appreciation & gratitudePrayer & meditation

SleepExerciseReduce comparing now & the way it was

before

Reduce fearEngage with family

Latest research- Survival kitLatest research- Survival kit


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WHAT IS STRESS ?WHAT IS STRESS ?

Stress is the reaction people have to

excessive pressures or other types of

demand placed upon them. It arises when

they worry that they cant cope.

HELP ME!


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WHAT IS STRESS ?WHAT IS STRESS ?

Stress is the wear and tear our mindsand bodies experience as we attempt to

cope with our continually changing

environment

I HATE YOU


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THE MIND ITSELF CAN MAKE

HEAVEN OF HELL OR HELL OFHEAVEN MILTON

AS A PERSON THINKS SO IS HE

How attitudes matter


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Chemistry and Physiology ofthought

Release of Cortisol- What isthe effect ?

What is the role of Anger ?


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STRESSSTRESS

Hear t Contr act andrelease time facto r0.3and 0.5 se c

Love connected withhear t is th ere anyef fect ?


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..


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TYPES OF STRESSTYPES OF STRESS

Is all stress bad ?

+ -


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TYPES OF STRESSTYPES OF STRESS

Negative stress

Positive stress

+ -


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NEGATIVE STRESSNEGATIVE STRESS

It is a contributory factor in minor

conditions, such as headaches, digestive

problems, skin complaints, insomnia and

ulcers.

Excessive, prolonged and unrelieved

stress can have a harmful effect on

mental, physical and spiritual health.


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POSITIVE STRESSPOSITIVE STRESS

Stress can also have a positive effect,

spurring motivation and awareness,

providing the stimulation to cope with

challenging situations.

Stress also provides the sense of urgency

and alertness needed for survival when

confronting threatening situations.

A Team


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Case StudyCase StudyJohn Walker v Northumberland County Council (1994)John Walker v Northumberland County Council (1994)

Area manager of social work team Increased workload - requested extra resources

Suffered first breakdown in Nov 1986

Promised extra resources Returned to work in March 1987

No extra resources were supplied

2nd breakdown and medical retirement May1988

Judge ruled reasonably foreseeable

Awarded 175 000


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TYPES OF STRESSORSTYPES OF STRESSORS

External

Internal

List a few of them 10 mts


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EXTERNAL STRESSORSEXTERNAL STRESSORS

Hurricane.Rita


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PHYSICAL ENVIRONMENTPHYSICAL ENVIRONMENT

Noise

Bright Lights

Heat Confined Spaces


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SOCIAL INTERACTIONSOCIAL INTERACTION

Rudeness

Bossiness

Aggressiveness by others Bullying

Look here stupid


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ORGANISATIONALORGANISATIONAL

Rules

Regulations

Red - Tape Deadlines (?- All extra hours)


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MAJOR LIFE EVENTSMAJOR LIFE EVENTS

Birth

Death

Lost job Promotion

Marital status change ? Marriage itself ?


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DAILY HASSLESDAILY HASSLES

Commuting

Misplaced keys

Mechanical breakdowns


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INTERNAL STRESSORSINTERNAL STRESSORS


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LIFESTYLE CHOICESLIFESTYLE CHOICES

Caffeine

Lack of sleep

Overloaded schedule


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NEGATIVE SELF - TALKNEGATIVE SELF - TALK

Pessimistic thinking

Self criticism

Over analysing

It will never work


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MIND TRAPSMIND TRAPS

Unrealistic expectations- Finances

Taking things personally

All or nothing thinking Exaggeration

Rigid thinking


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PERSONALITY TRAITSPERSONALITY TRAITS

Perfectionists

WorkaholicsEvaluate

your type

A or B


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Type A Behavior PatternType A Behavior Pattern

Type A Behavior

Patternaggressivelyinvolved in a chronic,

determined struggleto accomplish more

in less time


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Type A CharacteristicsType A Characteristics

1) Hurried speech; explosive accentuation of

key words

2) Tendency to walk, move, or eat rapidly

3) Constant impatience with rate at whichmost events take place

4) Strong preference for thinking of or doing

two or more things at once5) Tendency to turn conversations around to

personally meaningful subjects or themes


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Type A CharacteristicsType A Characteristics

Tendency to interrupt while others are

speaking to make your point or to complete

their train of thought in your own words

Guilt feelings during periods of relaxation orleisure time

Tendency to be oblivious to surroundings

during daily activities

Greater concern for things worth having

than with things worth being


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What are the factors that influenceWhat are the factors that influence

stress at work ?stress at work ?


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FACTORS INFLUENCING WORK STRESSFACTORS INFLUENCING WORK STRESS

The drive for success

Changing work

patterns

Working conditions

Overwork

Under-work

Uncertainty

Conflict

Responsibility

Relationships at work

Change at work


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Value of Deep RelaxationValue of Deep Relaxation

Quietness withinQuietness within


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STRESS CONTROLSTRESS CONTROL

A B C STRATEGYA B C STRATEGY


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ABC STRATEGYABC STRATEGY

A = AWARENESS

What causes you stress?How do you react?


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B = BALANCE

There is a fine line between positive /

negative stress

How much can you cope with before it

becomes negative ?


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C = CONTROL

What can you do to help yourself combat

the negative effects of stress ?


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Stress Management TechniquesStress Management Techniques

Change your thinking

Change your behaviour

Change your lifestyle

After all it is not that bad.


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Change your ThinkingChange your Thinking

Re-framing

Positive thinking


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Re-framingRe-framing

There are many ways to interpret the same

situation so pick the one you like.

Re-framing does not change the external

reality, but helps you view things in a

different light and less stressfully.


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Positive ThinkingPositive Thinking

Forget powerlessness, dejection, despair,failure

Stress leaves us vulnerable to negative

suggestion so focus on positives; Focus on your strengths

Learn from the stress you are under

Look for opportunities

Seek out the positive - make a change.


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Change your BehaviourChange your Behaviour

Be assertive

Get organised Ventilation

Humour

Diversion and distraction

HA HA


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Get OrganisedGet Organised

Poor organisation is one of the most common

causes of stress. Structured approaches offer

security against out of the blue problems.

Prioritising objectives, duties and activities

makes them manageable and achievable. Dont

overload your mind. Organisation will help avoid

personal and professional chaos.


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Time ManagementTime Management

Make a list

What MUST be done

What SHOULD be doneWhat would you LIKE to do

Cut out time wasting

Learn to drop unimportant activities Say no or delegate


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Plan your day

Set achievable goals

Dont waste time making excuses fornot doing something


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VentilationVentilation

A problem shared is a problem halved

Develop a support network through friends

or colleagues to talk with. Its not always

events that are stressful but how we

perceive them.

Writing a diary or notes may help release

feelings but do not re-read what has been

written.


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HumourHumour

Good stress - reducer

Applies at home and work

Relieves muscular tension

Improves breathing

Pumps endorphins into the bloodstream -the bodys natural painkillers

Norman Cousins

Head First


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Diversion and DistractionDiversion and Distraction

Take time out

Get away from things that bother you

Doesnt solve the problem

Reduce stress level

Calm down

Think logically


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Change Your LifestyleChange Your Lifestyle

Diet

Smoking & Alcohol

Exercise

Sleep

Leisure

Relaxation


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SleepSleep

Good stress reducer

Difficult to cope when tired

Wake refreshed after nights sleep

Plenty of daytime energy


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LeisureLeisure

Interest

Gives you a break from stresses

Provides outlet for relief Provides social contact


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Decreases mental worries

Increases concentration

Increases productivity Increases clear thinking


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AlternativesAlternatives

Conventional Medicine

Counselling &

psychotherapy

Relaxation

Massage

Yoga

Acupuncture

Aromatherapy


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AlternativesAlternatives

Herbalism

Biofeedback

Homeopathy

Hypnotherapy Osteopathy

Pet Therapy

Reflexology


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Other ways to cope with stressOther ways to cope with stress

Ostrich Approach

Refuses to see or denies the existence of

problems

Chicken Approach Sees problem but run away

Other ways to cope with stressOther w

ays to cope with stress


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Other ways to cope with stressOther ways to cope with stress

Bulldog Approach

Sees problems, sticks around but doesntdeal with them.

Ant Approach

Sees problems, assumes responsibility and

confronts them.


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Ratio :Ratio :

11 :: 44 :: 22

3 Times3 Times

Abdominal breathing by itself can triggerAbdominal breathing by itself can trigger

AA

Relaxation ResponseRelaxation Response

Proper BreathingProper Breathing

Acupressure Shenman Heart 7A

cupressure Shenman Heart 7


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Acupressure- Shenman Heart 7Acupressure- Shenman Heart 7

Principles of Healthy Living

Principles of Healthy Living


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Principles of Healthy LivingPrinciples of Healthy Living

Principles of Hygiene, ventilation, bathing etcPrinciples of Hygiene, ventilation, bathing etc

Daily moderate exerciseDaily moderate exercise

High fiber and sattwic dietHigh fiber and sattwic diet

Regular sound sleepRegular sound sleep

Freedom from drug addictionFreedom from drug addiction

Regular relaxationRegular relaxation

Positive thinkingPositive thinkingIntegrated personalityIntegrated personality

Spiritual disciplineSpiritual discipline

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