MANAGEMENT

Treasure every moment that you have!!

OUR GOAL IS NOT TO ELIMINATE STRESS, BUT TO LEARN HOW TO MANAGE IT AND HOW TO USE IT TO HELP US !

WHAT IS STRESS?

Stress is your mind and body’s response or reaction to a real or imagined threat, event or change.

The threat, event or change are commonly called stressors. Stressors can be internal (thoughts, beliefs, attitudes or external (loss, tragedy, change).

Stress

STRESS: WHAT IS IT? Although we all talk about stress, it often

isn’t clear what stress is really about.

Many people consider stress to be something that happens to them, as a negative event such as an injury or a job loss. Others think that stress is what happens to our body, mind, and behavior in response to an event (E.g. heart thumping, anxiety, or nail biting).

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SOURCES OF STRESSStress

LEVELS OF STRESS

EUSTRESS

Eustress or positive stress occurs when your level of stress is high enough to motivate you to move into action to get things accomplished.

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DISTRESS

Distress or negative stress occurs when your level of stress is either too high or too low and your body and/or mind begin to respond negatively.

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STAGES OF STRESS

ALARM STAGE

As you begin to experience a stressful event or perceive something to be stressful psychological changes occur in your body. This experience or perception disrupts your body’s normal balance.

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EXAMPLES

Cardiac - increased heart rate Respiratory - increased respiration

Skin - decreased temperature Hormonal - increased

stimulation of adrenal genes which produce an adrenal rush.

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RESISTANCE STAGE

During this stage your body tries to cope or adapt to the threat, event or change by beginning a process of repairing any damage caused. Your friends, family or co-workers may notice changes in you before you do so it is important to examine their feedback to make sure you do not reach overload.

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EXAMPLES

Behavior indicators include: lack of enthusiasm for family, school, work or life in general, withdrawal, change in eating habits, insomnia, hypersomnia, anger, fatigue.

Cognitive Indicators include: poor problem solving, confusion, nightmares, hyper-vigilance.

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RESISTANCE STAGE MORE EXAMPLES

Emotional indicators include: Tearfulness Fear Anxiety Panic Guilt Agitation Depression Overwhelmed.

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EXHAUSTION STAGE

During this stage the stressor is not being managed effectively and the body and mind are not able to repair the damage.

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EXAMPLES

Digestive disorders, withdrawal, headaches, tension, insomnia, loss of temper.

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FEW COMMON REACTIONS IN STRESS

WHAT MAKES YOU STRESSED.

The only thing constant in life is change. The moment you adjust yourself to the changed environment, another change rolls in.

New bosses or colleagues, promotions, new offices, New residence, new policies, directions or procedures can cause the stress to rise.

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SYMPTOMS OF STRESS Feeling tense Depression Poor memory Poor concentration Increased alcohol consumption Anger/hostility Difficulty making decisions Frequent mood swings Negative thinking Distractibility Excess smoking or eating Feeling overwhelmed or helpless

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INTELLECTUAL PROBLEMS. Memory problems. Difficulty making decisions. Inability to concentrate. Confusion. Seeing only the negative. Repetitive or racing thoughts.  Poor judgment. Loss of objectivity. Desire to escape or run away….

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PHYSICAL SIGNS OF STRESS

Increased Heart Beat. Tightened Muscles. Fatigue. Sleeplessness. Stomach or bowel upset. Sweating. Change in eating habits. Restlessness. Body Aches.

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MENTAL SIGNS OF STRESS

Anxiety.

Forgetfulness.

Depression.

Lack of interest.

Lowered self esteem.

Increased anger.

Excessive fear.

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BEHAVIOURAL SIGNS OF STRESS

Hostility.

Irritability.

Under/Over eating.

Lack of concentration.

Memory Problems.

Smoking/Drinking.

Poor Performance.

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MENTAL TECHNIQUES

There are few mental techniques which can help to over come from Stress. Manage time

Give priority to the most important tasks and do those first

Schedule time for both work and recreation

Delegate tasks and break up big projects ,,,

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STRESS INCREASES THE RISK

Accidents Headaches Bowel disorders Poor digestion Skin disorders Eating disorders Emotional disorders Asthma attacks

High blood pressure/strokes

Colds/infections Backache Arthritis/immune disorders Heart attacks/recovery Cancer Ulcers Sexual dysfunction

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COMMON EXTERNAL CAUSES OF STRESS

Major life changes

Work or school

Relationship difficulties

Financial problems

Being too busy

Children and family

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COMMON INTERNAL CAUSES OF STRESS

Chronic worry

Pessimism

Negative self-talk

Unrealistic expectations/ Perfectionism

Rigid thinking, lack of flexibility

All-or-nothing attitude

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WHAT ACTIVITIES CAN HELP RELIEVE STRESS?

Here are some examples of activities that can help to refresh the body and mind.

Taking baths Reading Doing breathing exercises Receiving back rubs/massages Listening to relaxation tapes Writing in a journal Meeting with a friend Napping Walking Dancing Engaging in spiritual reflection Stretching Listening to music

A smile says the

same thing in any

language.

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STRESS MANAGEMENT

Healthy living to conquer stress• take sufficient rest• exercise/yoga• talk to people/friend• organise your life• manage your anger• be flexible• take charge of your life• do things which you love to do• overcome ego/jealousy

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HOW TO MANAGE JOB STRESS

1. Recognize warning signs of excessive stress at work

2. Taking care of yourself

3. Prioritizing and organizing

4. Improving emotional intelligence

5. Breaking bad habits

THERE ARE SO MANY WAYS TO DEAL WITH STRESS… Take a walk by the ocean Listen to a favorite song at high

volume Drink a hot cup of tea Find a quiet place Go on a drive through the country Write a friend a note or letter Go see a fun, uplifting movie Go visit with a favorite relative Read a good book Get a massage Jump on a trampoline Take a thirty minute nap Take a LONG, hot bath Volunteer some time for a good

cause Go for a sailboat ride Get your hair cut and styled Visit the local zoo or botanical

gardens

Have a game night with family or friends

Eat a picnic outside Do some bird watching Take a walk in the rain Learn to play a musical

instrument Go horseback riding Get a pet Take an art class Go to a hands on craft store Find some time and a place to just

be alone Write in a journal Bake some bread or some cookies Have a good, long laugh Take time off from work

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OTHER HEALTHY WAYS TO RELAX AND RECHARGE

SPEND TIME IN NATURE. CALL A GOOD FRIEND. SWEAT OUT TENSION WITH A GOOD WORKOUT. WRITE IN YOUR JOURNAL. TAKE A LONG BATH. LIGHT SCENTED CANDLES SAVOR A WARM CUP OF COFFEE OR TEA. PLAY WITH A PET. WORK IN YOUR GARDEN. GET A MASSAGE. CURL UP WITH A GOOD BOOK. LISTEN TO MUSIC. WATCH A COMEDY

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YESTERDAY is history.

TOMORROW is a mystery.

TODAY is a gift.

That's why it's called the

PRESENT!!

LET’S LOOK AT EXAMPLES OF STRESSFUL SITUATIONS

LATE FOR APPOINTMENT BECAUSE OF TRAFFIC…

Response-Became angry with other drivers

Changing it-Allow more time to get there

Adapting to it-The traffic delay is not your fault. It’s not the end of the world

Avoiding it-Can’t be avoided. Stop and notify the doctor if possible

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FAMILY MEMBERS WERE ARGUING WITH ONE ANOTHER…

Response-Got mad at relatives. Felt lack of control.

Changing it-Tell them how much this upsets you. Help them work it out.

Adapting to it-This is not my problem.

Avoiding it-Leave room and do something else for a while.

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PAYING BILLS… Response

-Felt overwhelmed. Changing it

-Get an extension on your bills.

Adapting to it-A day late won’t be a big deal. Don’t put it off for too long though.

Avoiding it-Sign up for automatic bill paying. Get help with it.

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GIVE YOUR STRESS WINGS, AND, LET IT FLY AWAY ! 

Thank You!!Sree Kumar K