Managing stress ppt

Managing Stress

Understanding & Managing Stress


The time necessary to learn all the rules for effective living now

exceeds your life expectancy!!


SOME FACTS

75-90% of adult visits to primary care physicians are for stress related problems.

The commonest problems world-wide are a mixture of anxiety and depression.


SOME FACTS

MAXIMUM absenteeism on an average workday is because of stress related problems

More heart attacks on Monday, 9:00 A.M. than at any other time of the week.


MORE FACTS

• 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



Driving your car in rush hour Getting a last minute work assignment Misplacing something in the house….

Understanding & Managing

Stress Having something break while using it Dealing with incompetence at work Planning your budget Being blamed for something Waiting in a long line at the store or bank


WHAT IS STRESS?


Stimulus ------------- Reaction


EUSTRESS

vs.

DISTRESS


The BAD News :

Stress is an inescapable part of modern life

The GOOD News :

Stress isn't altogether bad news


ADAPTATION Body has only a finite, non-renewable reserve of

adaptation energy

Eventually, it is consumed and death results

Stress is how people react to demands placed on them

Important is our perception and subjective interpretation of the stressor.


WHAT ARE STRESSORS?

Stressors are events that threaten or challenge people


SOURCES OF STRESS

DAILY HASSLES MAJOR LIFE EVENTS CATASTROPHES


TOP FEW DAILY HASSLES

INTERPERSONAL CONFLICTS CONCERNS ABOUT WEIGHT HEALTH OF A FAMILY MEMBER RISING PRICES OF COMMON GOODS HOME MAINTENANCE TOO MANY THINGS TO DO


SOCIAL MANIFESTATIONS ….


Experience of sense of isolation

Suffer from loneliness

Frequently nag others

Lack of intimacy Often distrustful Seldom go out with

family

Harbour resentments

Lash out at others Reduced contact

with friends Disturbed family

relationships Tend to use people

for personal gain


PSYCHOLOGICAL 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



Excessive daydreaming about “getting away from it all”

Use of sleeping pills Thoughts trail while speaking or

writing Sudden outbursts of temper or

hostility



Forgetfulness regarding appointments,dates, deadlines

Frequent spells of brooding and a feeling of inadequacy

Reversals in usual behaviour


BEHAVIOURAL EFFECTS

Cigarette smoking Impulsive behavior Inappropriate crying Aggressive Overeating Lack of initiative


BEHAVIOURAL EFFECTS

Using people Drug/Alcohol abuse Cynical Fault finding Antisocial Under eating Lowered sex drive


BEHAVIOURAL EFFECTS

Accident prone Blaming Nervous laughing Reclusive Inflexible Nagging


PHYSIOLOGICAL EFFECTS

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 STRESS

Mental attitudes generally negative Mental lethargy Rarely develop new ideas


MENTAL STRESS

Difficulty in concentration Confusion Rarely express your feelings through music, art,

dance or writing No intellectual relaxation Make negative self-statements


MENTAL STRESS

Fail to keep abreast of current events Mind is often in a whirl Rarely introduce innovations into work Frequently suffer from forgetfulness


BURN 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


BURN OUT

Becomes defensive easily, has poor relationships with key people

Is disorganized, has poor recall, memory loss


Basic Guidelines For Coping

Recognise and admit that you are feeling stressed and anxious



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



If you do know what it is that is bothering you, what can you do to eliminate or minimise the situation?



Most importantly, how can you react differently so you won't be so affected by this situation?

Listen to the dialogue within yourself. Are you filling yourself with negative thoughts about a certain situation?

Listen to the dialogue of those around you. Is someone around you being negative and dragging you down with them?



• Are you overwhelming yourself with "shoulds" and high expectations? If so, which ones would you eliminate?

Give yourself positive reinforcement for even the smallest accomplishments.

Are you blaming someone else for your anxieties, unhappiness, poor health, lack of success or whatever?

Take responsibility for yourself and make some positive changes?


The 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 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


EXPECTATIONS Vs FULFILMENT

Realistic Vs Unrealistic Expectations

Flexibility Vs Rigidity

Must recognise own ability and potential


Remember that …….

In the short run, anyone, can be a victim, even you

In the long run,there are no victims--- only willing participants



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

rather than doing



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

could be accessed anytime.



You are more resourceful than you often acknowledge and

You always have more options than you know



You don’t have to catch the ball every time someone throws it at you

Learn how to say NO!!

Health & Medicine

Managing stress ppt