STRESS MANAGEMENT

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

Stress is often termed as “21th century syndrome”.

What Is Stress ?

STRESS

EPIDEMIC OF THE 21st CENTURY.

“Stress is often termed as a twentieth century syndrome, born out of man's race towards modern progress and its ensuing complexities.”

- BENJAMIN FRANKLIN

“Stress is Wear and Tear on the body”. - HANS SELYE

TYPES OF STRESS

1. Eustress

2. Distress i) Acute Stress ii) Chronic Stress

3. Hyper Stress

4. Hypo Stress

Eustress is the positive cognitive response to stress that is healthy.

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

Eustress

Receiving a promotion or raise at work Starting a new job Marriage Buying a home Having a child Moving Taking a vacation

Example

Positive stress

Results

Enables Concentration

IncreasesPerformance

Energizes You Into Motion

Distress is one of the negative types of stress. 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.

Distress

The death of a spouse Losing contact with loved ones The death of a family member Injury or illness (oneself or a family member) Being abused or neglected Conflict in interpersonal relationships Money Problems Unemployment Legal problems

Example

Negative Stress

Results

Loss of motivation

Reduces effectiveness

Physical, mental, and

behavioral problems

Types of Distress

ACUTE STRESS CHRONIC STRESS

Acute stress is the type of stress that comes immediately with a change of routine.

It is also known as fight or flight response.

Acute Stress

Chronic stress will occur if there is a constant change of routine for week after week.

This is the type of stress experienced by someone who constantly face job changes.

Chronic Stress

The feeling occurs when someone feels pushed beyond the limits of what he or she can handle.

Whether it's caused by an excessively high workload, unreasonable deadlines or working too long and too hard.

Hyper Stress

Hypo stress is the opposite of Hyper stress.

Hypo stress is the type of stress experienced by a person who is constantly bored.

Hypo Stress

CAUSES OF STRESS

The event, situation or pressure that cause stress are known as stressors.

TYPES OF STRESSORS:

i. Internal stressors (thoughts, beliefs, attitudes).

ii. External stressors (loss, tragedy, change).

Stressors

Internal Stressors

Major life changes Work Financial problems Being too busy Relationship difficulties Children and family

External Stressors

Inability to accept uncertainty Unrealistic expectations Pessimism Perfectionism Negative self talk Lack of assertiveness

WHAT MAKES YOU STRESSED?

Financial Problems Relationship Problems Health Problems Major changes in life

-Marriage, Transfer, Promotion, Migration. Personal Habits

- Drinking, Smoking, Being Pessimistic, Worrying. People around you

What makes you Stressed ?

STAGES OF STRESS

During this stage psychological changes occur in your body.

At this stage your body begins to respond to the stressor(s).

Examples: Increased heart rate, Increased respiration, Decreased temperature.

Alarm 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.

Examples: Fear, Anxiety, Depression, Poor problem solving, Confusion, Nightmares, Hyper-vigilance.

Resistance Stage

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

Examples: Digestive disorders, Headaches, Tension, Insomnia, Loss of temper.

Exhaustion Stage

SIGNS OF STRESS

Increased Heart Beat. Tightened Muscles. Fatigue. Sleeplessness. Stomach or bowel upset. Sweating. Dizziness. Restlessness. Body Aches.

Physical Signs

Anxiety. Forgetfulness. Depression. Lack of interest. Lowered self esteem. Increased anger. Excessive fear (Phobias)

Mental Signs

Hostility. Irritability. Under/Over eating. Smoking/Drinking. Poor Performance. Isolating yourself from others. Nervous Habits. Procrastination.

Behavioural Signs

Memory problems. Difficulty in 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.

Intellectual Problems

Pain. Obesity. Ulcers. Blood Pressure. STROKE. Heart attack. Cancer etc.

Impact on Health

STRESS MANAGEMENT

Physical Techniques.

Mental Techniques.

Stress Management

PHYSICAL TECHNIQUES

Exercise Meditation Yoga Balanced Diet Progressive Muscle Relaxation Deep Breathing Guided Imagery Self-Massage Sleep and Rest

Stress RelievingTechniques

Exercise

Exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness.

Exercise warms and relaxes cold, tight muscles and tissues which contribute to stress feelings.

Exercise develops and maintains a healthy body which directly reduces stress susceptibility.

Meditation is a practice in which an individual trains the mind or induces a mode of consciousness, either to realize some benefit or as an end in itself.

Meditation

Mindfulness is the quality of being fully engaged in the present moment.

It reduces stress, anxiety, depression, and other negative emotions.

Mindfulness

Yoga burns up adrenaline and produces helpful chemicals and positive feelings.

Yoga

Agni yoga Anandha yoga Bhakthi yoga Chair yoga Dream yoga Karma yoga Laughter yoga Rocket yoga Zen yoga

Styles of Yoga

A proper balanced diet is clearly essential, both to avoid direct physical stress causes via brain and nervous system, and to reduce stress susceptibility resulting from poor health and condition.

Balanced Diet

Vitamin B

Vitamin C

Vitamin D

Include..

Natural food

Fruits and Vegetables

Drink enough water

Include..

Junk Food

Caffeine

Tobacco

Alcohol

Avoid..

Reduces overall body tension.

Two-step process in which you tense and relax.

Progressive Muscle Relaxation

This is both a short and long-term relaxation option. When we are anxious , we breathe shallowly or even

hold our breathe unconsciously . This limits our oxygen intake and adds to further stress to our body.

Deep Breathing

Prana Yama

It releases tension and stress.

It makes the mind clear.

It improves both physical and mental wellness.

Importance of Deep Breathing

Guided imagery involves imagining a scene which you feel at peace, free to let go all tension and anxiety.

Guided Imagery

Some of the self massage techniques are 1. Scalp soother 2. Easy on eyes3. Sinus pressure relief4. Foot massage5. Face massage

Self Massage

Having a good night's sleep is vital for a healthy mind and body.

Sleep and Rest

Having thorough medical check up at regular intervals

Medical Treatment

MENTAL TECHNIQUES

M - Money Management, Minimize needs, Meditation E - Earnest Expectations, Enjoy the work you do N - Negative thinking T - Time Management A - Accept and Adopt Reality L - Avoid Loneliness

H - Hobbies E - Express your feelings A - Be Active and have positive Attitude L - Learn more and Manage Life T - Try to be happy H - Maintain Healthy life style

Attitude

Relax your mind and body

Sleep and Rest

Be Happy

Read Books

Healthy Relationship

Be Optimistic

Time Management

Healthy Eating

Avoid Alcohol

Avoid Smoking

Sense of Humour

Music

Spirituality

Identify the source of Stress.

List and prioritize the source of stress.

Identify appropriate Stress Management Technique.

Create your own Stress Management.

Stress Management Plan

Physical health gets better-more energy and stamina.

Emotions stabilized-positive attitude.-hopeful / happier.

Ability to focus improved-able to learn and achieve.

Benefits of Stress Management

STRESS BUSTERS

Stress Buster is anything that alleviates or avoids stress.

It is meant to stay away from stress by taking necessary actions so you doesn’t get stressed.

What does it mean?

Learn to say ‘no’

Avoid people who stress you out

Take control of your environment

Avoid hot button topics

STRATEGY 1Avoid unnecessary stress

Express your feeling instead of bottling them up

Be willing to comprise

Be more assertive

Manage your time better

STRATEGY 2Alter the situation

Reframe problems

Look at big picture

Focus on positive

STRATEGY 3Adapt to the stressor

Don’t try to control the uncontrollable

Learn to forgive

STRATEGY 4Accept the things you can’t change

Watch movies

Hang out with friends

Play games

STRATEGY 5Make time for fun and relaxation

1. Be flexible with change. Things don’t go always as we planned.

2. Avoid people who are “stress carriers” and “negaholics” .

3. Try to find something funny in difficult situations.4. Don’t try to control events or other people.5. Have realistic expectations.

Top 10 Stress Busters

6. Plan your work well in advance.7. Don’t try to be perfect. Don’t feel like you must do

everything.8. Avoid giving in to alcohol, smoking and other

substance abuses.9. Express your feelings.10. Understand that everyone do not see things in a same

way.

Stress is Spice of Life

So enjoy your life as it comes .…

and always be happy.All is well !!!

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Thank You