STRESS MANAGEMENTSTRESS MANAGEMENT

DR. D. S. VERMASR. MEDICAL OFFICER

MBBS, MD (PSM), AFIH

ONLY ONE GROUP OF PEOPLE HAVE NO

STRESS

Stress may be defined as "a state of psychological and / or physiological imbalance resulting from the disparity between situational demand and the individual's ability and / or motivation to meet those demands."

WHAT IS STRESS?

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

TYPES OF STRESS

Positive stress

Negative 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.

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 to

the stressors.

WHAT IS STRESSOR?

The threat, event or change are

commonly called stressors.

Stressors can be internal

(thoughts, beliefs, attitudes) or

external (loss, tragedy, change).

EXTERNAL STRESSORS

Physical Environment

Social Interaction

Organisational

Major Life Events

Daily Hassles

PHYSICAL ENVIRONMENT

Noise

Lights

Heat

Poor workplace design

SOCIAL INTERACTION

Rudeness

Bossiness

Aggressiveness by others

Bullying

ORGANISATIONAL

Rules/Regulations

“Red - Tape”

Deadlines

Demand – Control

Effort - Reward

MAJOR LIFE EVENTS

Birth

Death

Lost job

Promotion

Marital status change

Disease

DAILY HASSLES

Commuting

Misplaced keys

Mechanical breakdowns

INTERNAL STRESSORS

Lifestyle choices

Negative self - talk

Mind traps

Personality traits

LIFESTYLE CHOICES

Caffeine

Lack of sleep

Overloaded schedule

NEGATIVE SELF - TALK

Pessimistic thinking

Self criticism

Over analysing

MIND TRAPS

Unrealistic expectations

Taking things personally

All or nothing thinking

Exaggeration

Rigid thinking

PERSONALITY TRAITS

Perfectionists

Workaholics

STRESS ADAPTION CURVESTRESS ADAPTION CURVE

SYMPTOMS OF STRESS

Physical symptoms

Mental symptoms

Behavioural symptoms

Emotional symptoms

PHYSICAL SYMPTOMS

Sleep pattern changes

Fatigue

Digestion changes

Loss of sexual drive

Headaches

Aches and pains

Infections

PHYSICAL SYMPTOMS (contd.)

Dizziness

Fainting

Sweating & trembling

Tingling hands & feet

Breathlessness

Palpitations

Missed heartbeats

MENTAL SYMPTOMS

Lack of concentration

Memory lapses

Difficulty in making decisions

Confusion

Disorientation

Panic attacks

BEHAVIOURAL SYMPTOMS

Appetite changes - too much or too little

Increased intake of alcohol & other drugs

Increased smoking

Restlessness

Fidgeting

Nail biting

EMOTIONAL SYMPTOMS

Bouts of depression

Impatience

Fits of rage

Tearfulness

Deterioration of personal hygiene and

appearance

STRESS RELATED ILLNESSES

Stress is not the same as ill-health, but has been related to such illnesses as;

Cardiovascular disease

Immune system disease

Asthma

Diabetes

Digestive disorders

Ulcers

Skin complaints - psoriasis

Headaches and migraines

Pre-menstrual syndrome

Depression

COSTS OF STRESS

80% of all modern diseases have their origins in stress.

In the India, 40 million working days per year are lost directly from stress - related illness.

Costs in absenteeism to Indian industry is estimated at 5 billion rupees per year.

UNHEALTHY WAYS OF COPING WITH STRESS

Smoking

Drinking too much

Overeating or undereating

Zoning out for hours in front of the TV or computer

Withdrawing from friends, family, and activities

Using pills or drugs to relax      

Sleeping too much

Procrastinating

Filling up every minute of the day to avoid facing problems

Taking out your stress on others (lashing out, angry outbursts,

physical violence)

STRESS MANAGEMENT STRATEGIES

Change the situation:Avoid the stressor.Alter the stressor.  

Change your reaction: Adapt to the stressor.Accept the stressor.

Make time for fun and relaxation

Adopt a healthy lifestyle

AVOID UNNECESSARY STRESS

Learn how to say “no”

Avoid people who stress you out

Take control of your environment

Avoid hot-button topics

Pare down your to-do list

THE FOUR-QUADRANT TO DO LIST

Important

Not Important

Urgent Not Urgent

1 2

3

4

ALTER THE SITUATION

Express your feelings instead of bottling them up.

Be willing to compromise.

Be more assertive.

Manage your time better.

ADAPT TO THE STRESSOR

Reframe problems.

Look at the big picture.

Adjust your standards.

Focus on the positive.

Have positive attitude

ACCEPT THE STRESSOR

Don’t try to control the uncontrollable.

Look for the upside.

Share your feelings.

Learn to forgive.

5 S Activities change the working Environment :

5 Steps for Kaizen (or improvement)

5 S stands for five Japanese words with initial S

Seiri: Sorting out

Seiton: Systematic arrangement

Seiso : Spic and span

Seiketsu: Serene Atmosphere

Shitsuke: Stick to self discipline

WHAT MAKES YOUR LIFE 100% ?WHAT MAKES YOUR LIFE 100% ?

A B C D E F G H I J K L M N O P Q R S T U V W X Y Z1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26

A T T I T U D E1 20 20 9 20 21 4 5

K N O W L E D G E

11 14 15 23 12 5 4 7 5

H A R D W O R K8 1 18 4 23 15 18 11

S K I L L S19 11 9 12 12 19 ==

==

==

==

8282

9696

9898

100100

Arrange all the alphabets by given them numbers according to their position :

IT IS OUR ATTITUDE TOWARDS LIFE & WORK THAT MAKES OUR LIFE 100%

CHOOSE YOUR BEHAVIORCHOOSE YOUR BEHAVIORCHOOSE YOUR BEHAVIORCHOOSE YOUR BEHAVIOR

REACTIVE

ResponseResponse

RESPONSIBLE

My Respons

e

My Respons

e

My Choice

My Choice

Stimulus

Stimulus

HEALTHY WAYS TO RELAX AND RECHARGE

1. Go for a walk.

2. Spend time in nature.

3. Call a good friend.

4. Sweat out tension with a good

workout.

5. Write in your journal.

6. Take a long bath.

7. Light scented candles

8. Savor a warm cup of coffee

or tea.

9. Play with a pet.

10. Work in your garden.

11. Get a massage.

12. Do Yoga / Meditation

13. Curl up with a good book.

14. Listen to music.

15. Watch a comedy

GO FOR A WALK.

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

DO YOGA / MEDITATION

CURL UP WITH A GOOD BOOK

LISTEN TO MUSIC

WATCH A COMEDY

ADOPT A HEALTHY LIFESTYLE

Exercise regularly

Eat a healthy diet

Reduce caffeine and sugar

Avoid alcohol, cigarettes, and drugs

Get enough sleep

FEW TIPS FOR BETTER LIFE

Aim for greater heights

Stay focused on your job

Stay out of trouble

Practice team work

Rely on trusted partner to watch your back

Exercise to maintain a good health

Rest and relax

Save for rainy days

Always take time to smile

Never ever give up

Realize that nothing is impossible

AND REMEMBER THIS

“If you wait for Happy Moments, You’ll wait

forever!

If you start believing that you are Happy,

you’ll be Happy forever!!!"

SO ALWAYS BE HAPPY