Stress Management

STRESS STRESS MANAGEMENTMANAGEMENT

C.Raghava RaoC.Raghava Rao

What is What is SStress?tress?

• Stress is a condition or feeling experienced when a person perceives that “demands exceed the personal and social resources the individual is able to mobilize.”

Stress Good or BadStress Good or Bad

• Stress is not necessarily something bad.

• it depends on how you take it. The stress of exhilarating, creative successful work beneficial,

• while that of failure, humiliation or infection is detrimental.

What the result brings What the result brings

• The biochemical effects of stress would be experienced irrespective of whether the situation is positive or negative.

• These effects are harmful in long term if stress is sustained for long time.

Stress is psychologicalStress is psychological

• Stress is the by product of modern times and its aimless development makes it as part and parcel of life.

• We are living under pressure and hence take pressure as pleasure and live with it.

• Stress is the state of arousal with which body responds to such demands.

Response to stressResponse to stress

• Response to challenge is prompt, speedy and efficient.

• Challenge releases energy-Energy creates strength-Strength results in fight or flee to the situation faced.

• Stress itself is not dangerous.• If stress is persistent, energy released is

not utilized then exhaustion and disease is the result.

What is the result of stress?What is the result of stress?

• Stress chemicals such as adrenaline which are helpful in certain situations will become harmful by raising B.P and undesired effects on mind and body.

• TYPE-A :Impatient, ambitious, competitive, aggressive and hardworking, they set goals and demands of themselves and others.

• TYPE-B: Equable, calm, relaxed, not overly ambitious and less risk from stress.

Stress is a blissStress is a bliss

• The mind is wavering it is its nature, it is involuntary - Control the wavering mind.

• Body is voluntary-move it

Stress can’t be cured Stress can’t be cured but … managed ! but … managed !

• Action-oriented skills: We act on the problem or challenge and manage the stress.

• Emotionally-oriented skills: in which we do not have the power to change the situation, but we can manage stress by changing the interpretation of the situation and the way we feel it.

• Acceptance-oriented skill: While something has happened over which we have no emotional control, and where our focus must be surviving the stress.

Understanding & Understanding & Managing Stress Managing Stress

• Life after death is all okay but what about life after birth?

• The only time there is a total absence of stress is in death

• Stress is essentially the rate of all the wear and tear caused by life

Symptoms of StressSymptoms of Stress

• Experience of sense of isolation• Suffer from loneliness • Frequently nag others • Lack of intimacy • Often distrustful• Seldom go out with family

– Lash out at others

• Reduced contact with friends• Disturbed family relationships• Tend to use people for personal gain• Harbour resentments

PSYCHOLOGICAL EFFECTSPSYCHOLOGICAL EFFECTS

• Depressed• Bored• Urge to cry • Urge to hide • Suspiciousness• Negative attitude/thoughts• Loneliness


• Anxious• Nervous• Worry• Nightmares• Helplessness• Confusion


• Irritable• Feelings of unreality• Urge to run• Unable to concentrate• Lethargy• Decision making- both major & minor-

becomes difficult

PHYSIOLOGICAL EFFECTSPHYSIOLOGICAL EFFECTS

• Excessive daydreaming about “getting away from it all”

• Use of sleeping pills• Thoughts trail while speaking or

writing• Sudden outbursts of temper or

hostility


Hypertension• Coronary heart disease• Migraine, tension headache• Ulcers• Asthmatic conditions• Chronic backaches• Arthritis


Allergies• Skin disorders• Hyperthyroidism• Vertigo• More frequent infections• Sexual dysfunctions


Heart pounding• Bowel alterations• Stomach distress• Dizziness• Lingering cold• Dry mouth• Fatigue


Weakness• Fidgeting• Sweating• Anorexia• Insomnia• Muscle tension• Generalized aches and pains

MENTAL STRESSMENTAL STRESS

• Mental attitudes generally negative

• Mental lethargy

• Rarely develop new ideas


• Difficulty in concentration

• Confusion

• Rarely express your feelings through music, art, dance or writing

• No intellectual relaxation

• Make negative self-statements


• Fail to keep abreast of current events

• Mind is often in a whirl

• Rarely introduce innovations into work

• Frequently suffer from forgetfulness

BURN OUT EFFECTSBURN OUT EFFECTS

• Complaints of fatigue, being overworked, exhaustion

• Shows loss of enthusiasm, energy, drive, pep team spirit

• Shows loss of imagination, creativity, refusal to take risks

Basic Guidelines For CopingBasic Guidelines For Coping

• Give yourself permission to feel anxious about whatever it is that is bothering you. But ask “How much anxiety is too much"

• Try to pinpoint what it is you are anxious about. If you can't pinpoint it, don't worry too much about it and move on

• Become aware of your body's symptoms. Don't let them scare you, let them talk to you

The Ten CommandmentsThe Ten Commandments

Thou shalt regularly do those things that are most enjoyable to thee without harming others or self

• Thou shalt take time to physically relax or meditate daily

• Thou shalt exercise aerobically 3-5 times each week

• Thou shalt sleep 7-8 hours each night

The Ten CommandmentsThe Ten Commandments

• Thou shalt not take thyself so seriously• Thou shalt grant yourself the right to make

mistakes• Thou shalt share your feelings each day• Thou shalt eat a healthy, balanced diet• Thou shalt do the important things first• Thou shalt respect and express your own

opinions

RememberRemember

The key to winning back your time is to be more effective at

being rather than doing

Remember Remember

Albert Einstein didn’t remember his telephone number. He didn’t want to clutter his mind with information that

could be accessed anytime

RememberRemember

• You are more resourceful than you often acknowledge and

• You always have more options than you know

How to manage STRESSHow to manage STRESS

• Avoid FEAR-Fear is False Evidence Appearing Real.

• Control Emotion-E (Energy) in motion.ie.Keep your energy flowing.

• Train your mind to strain- then stress will not be there.

• Minimize to take Desserts, it makes you Stressed.

• Capability is nothing but Copability by which you can manage Stress.

Greatest Killers of HappinessGreatest Killers of Happiness

• Dissatisfaction of past

• Distaste of present

• Distrust of Future

• HENCE

• Plan for the Best Prepare for the Worst

• Leave the Rest

So Enjoy STRESSSo Enjoy STRESS

THANK YOU

Documents

Stress Management