1/14/2015 1

STRESS

MANAGEMENT

Gaurav Kumar

(Apagen Solutions Pvt. Ltd.)

1/14/2015 2

WHAT IS STRESS ? 1/2

Stress is the “wear and tear” our mind and body

experiences as we attempt to cope with the

continuously changing environment

I HATE THIS

1/14/2015 3

The non-specific response of the body to any

demand made upon it

WHAT IS STRESS ? 2/2

1/14/2015 4

Equation

S = P > RStress occurs when the pressure is greater than the

resource

1/14/2015 5

STRESS FEELINGS

Worry

Tense

Tired

Frightened

Depressed

Anxious

Anger

Hey when

will this stop?

1/14/2015 6

Physical Stress: It is most common in human

beings caused by heavy work pressure or illness,

(no time to relax) which prevents us to work up

to our potential.

Concept of Stress 1/2

1/14/2015 7

Psychological Stress: There are several reasons

associated with psychological stress like family

problems, strenuous relationship at work place,

monotony in job, role ambiguity and conflict, less

wages and benefits, emotional break up etc.

Concept of Stress 2/2

1/14/2015 8

What causes stress?

1/14/2015 9

Stressors

They are defined as the external demands of life or

the internal attitudes and thoughts that require an

individual to adapt ….

1/14/2015 10

TYPES OF STRESSORS

External

Internal

1/14/2015 11

EXTERNAL STRESSORS

Physical Environment

Social Interaction

Organisational

Major Life Events

Daily Hassles

Who has made this?

1/14/2015 12

INTERNAL STRESSORS

Lifestyle choices

Negative self - talk

Mind traps

Personality traits

1/14/2015 13

Types of Stress 1/2

Eustress

Healthy essential stress produced, for example, by

joy, or by any other kind of positive impulse,

sensible recreational activities, sports, hobbies etc.

The word eu is derived from Greek which means

good. Therefore Eustress in literary sense means

good stress.

1/14/2015 14

Distress

It is synonymous with morbidness, stressthat has to be controlled e.g. continuousmental or physical strain of any kind, anger,frustration and states of tension seeminglywithout hope.

Types of Stress 2/2

1/14/2015 15

The Stress Response

1930’sDr. Hans Selye Dr. Walter Cannon

‘Flight or Fight Response’

1/14/2015 16

Stages of stress

1/14/2015 17

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

and immediately your body begins to respond to

the stressor(s) as effectively as possible.

1/14/2015 18

EXAMPLES

Cardiac - increased heart rate

Respiratory - increased respiration

Skin - decreased temperature

Hormonal - increased stimulation of

adrenal genes which produce an adrenal

rush.

1/14/2015 19

RESISTANCE STAGE

During this stage your body tries to cope or

adapt to the stressors by beginning a process of

repairing any damage the stressor has 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.

1/14/2015 20

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.

1/14/2015 21

EXHAUSTION STAGE

During this stage the stressor is

not being managed effectively

and the body and mind are not

able to repair the damage.

1/14/2015 22

EXAMPLES

Digestive disorders, withdrawal, headaches,

tension, insomnia, loss of temper.

1/14/2015 23

SYMPTOMS OF STRESS

Physical symptoms

Mental symptoms

Behavioural symptoms

Emotional symptoms

I am tired

1/14/2015 24

PHYSICAL SYMPTOMS

Sleep pattern changes

Fatigue

Digestion changes

Headaches

Aches and pains

Infections

Indigestion

Dizziness

Fainting

Sweating & trembling

Tingling hands & feet

Breathlessness

Palpitations

Missed heartbeats

1/14/2015 25

MENTAL SYMPTOMS

Lack of concentration

Memory lapses

Difficulty in making decisions

Confusion

Disorientation

Panic attacks

I can’t remember

Where is the file?

1/14/2015 26

BEHAVIOURAL SYMPTOMS

Appetite changes - too much or too little

Eating disorders

Increased intake of alcohol & other drugs

Increased smoking

Restlessness

Fidgeting

Nail biting

1/14/2015 27

EMOTIONAL SYMPTOMS

Depression

Impatience

Fits of rage

Tearfulness

Deterioration of personal hygiene and

appearance

Nothing is

right

1/14/2015 28

Optimal Level of Stress

Everyone is different, with unique

perceptions of, and reactions to, events.

There is no single level of stress that is

optimal for all people. Some are more

sensitive owing to experiences in childhood,

the influence of teachers, parents and

religion etc.

1/14/2015 29

What to do with stress?

1/14/2015 30

STRESS CONTROL

A B C STRATEGY

1/14/2015 31

ABC STRATEGY 1/3

A = AWARENESS

What causes you stress?

How do you react?

1/14/2015 32

ABC STRATEGY 2/3

B = BALANCE

There is a fine line between positive / negative

stress

How much can you cope with before it

becomes negative ?

1/14/2015 33

ABC STRATEGY 3/3

C = CONTROL

What can you do to help yourself combat the

negative effects of stress ?

1/14/2015 34

Stress Management Techniques

Change your thinking

Change your behaviour

Change your lifestyle

1/14/2015 35

Alternatives

Conventional Medicine

Counselling & psychotherapy

Relaxation

Meditation

Massage

Yoga

Music

Movies

Long drive

Gardening

Reiki

Anger Management

Time Management

Money Management

Many more………….

1/14/2015 36

Remember

“Stress is minimal among those

who look upon problems as

opportunities to overcome

adversity and to gain new

experience”

1/14/2015 37

Wish you a stress free life…

www.apagen.com