Stress management

STRESS MANAGEMENTJapheth Makuna; Lecturer at the Department of Educational Psychology and Special Needs, Pwani University

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Stress ManagementStress ManagementT

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STRESS RATING SCALE

The following are events that occur in life. Place a check in the left-hand column for each of those events that has happened to you during the last 12 months.1. ___ Death of a close family member - 100 points

2. ____ Jail term - 80 points3. ____ Final year or first year in college - 63 points4. ____ Pregnancy (to you or caused by you) - 60

points5. ____ Severe personal illness or injury - 53 points6. ____ Marriage - 50 points

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7. _____Any interpersonal problems - 45 points8. ____ Financial difficulties - 40 points9. ____ Death of a close friend - 40 points10. ____ Arguments with your roommate (more

than every other day) - 40 points11. ____ Major disagreements with your family - 40

points’12. ____ Major change in personal habits - 30 points13. ____ Change in living environment - 30 points14. ____ Beginning or ending a job - 30 points

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STRESS RATING SCALE

15. ____Problems with your boss or professor - 25 points

16. ____ Outstanding personal achievement - 25 points

17. ____ Failure in some course - 25 points18. ____ Final exams - 20 points19. ____ Increased or decreased dating - 20 points

20. ____ Changes in working conditions - 20 points21. ____ Change in your major activities- 20 points22. ____ Change in your sleeping habits - 18 points23. ____ Several-day vacation - 15 points

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STRESS RATING SCALE

24. ____Change in eating habits - 15 points25. ____ Family reunion - 15 points26. ____ Change in recreational activities - 15

points27. ____ Minor illness or injury - 15 points28. ____ Minor violations of the law - 11 points

Score: _________________

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INTERPRETING YOUR SCORE

� Less than 150 points : relatively low stress level in relation to life events

� 150 - 300 points : borderline range� Greater than 300 points : high stress in relation

to life events

� Note: From Girdano, D.A., Everly, G. S., Jr., & Dusek, D. E. (1990). Controlling stress and tension (3rd edition), ENnglewood Cliffs, NJ: Prentice Hall.

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WHAT IS STRESS?� Stress is your mind and body’s response

or reaction to a real or imagined threat, event or change.

� State the types of stressors you experience……. . . .

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STRESSORS

� Stressors can be: � Internal (thoughts, beliefs, attitudes ) or � External (loss, tragedy, change, work

etc).

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LEVELS OF STRESS

1. Eustress2. Distress

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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 to the stressors.

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STAGES OF STRESS

1. Alarm Stage2. Resistance Stage

3. Exhaustion Stage

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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.

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EXAMPLES OF BODILY RESPONSES

� Cardiac - increased heart rate� Respiratory - increased respiration� Skin - decreased temperature� Hormonal - increased stimulation of

adrenal hormone which produce an adrenal rush.

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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.

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EXAMPLES OF BODILY RESPONSES

Behavior indicators include: lack of enthusiasm for

family, school, work or life in general,

Withdrawal, Change in eating habits, Insomnia, Hypersomnia Anger, Fatigue.

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CONT’…

Cognitive Indicators include: Poor problem solving, Confusion, Nightmares, Hyper-vigilance.

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CONT…’ 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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I’M IN CONTROL - DISTRESS RELIEF STRATEGIES

Feeling good about yourselves can be an effective buffer against stress. Eliminate unnecessary worries.Most worries are either passed on to us by another or conjured up in our imagination.

GET PHYSICALo Relax neck and shouldersoTake a stretchoGet a massageoExerciseoDanceoSex

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GET MENTAL

o Count to 10o Control your thoughtso Fantasizeo Congratulate yourselfo Ignore the problem if appropriate, after

evaluationo Perform self maintenanceo Talk to a counseloro Forgiveo Apologize

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CONT..’

GET SPIRITUAL Meditate Pray Remember your purpose

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USE YOUR BODY AND MIND TOGETHER

Take a break Get hug therapy Try progressive relaxation Try yoga Try aroma therapy Laugh

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DEVELOP NEW SKILLS

Prioritize daily tasks Learn something Practice a hobby etc

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THE ART OF APOLOGIZING

A sincere apology has healing power Can improve communication in the future Apologize if actions caused hurt feelings, anger,

or deep-seated ill Apologize in private so that feelings can be

exchanged in relative comfort Apologize completely—should include:

Regret Responsibility Remedy

Avoid the “I am sorry for what happened, but you shouldn’t have….”

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CONT’…

Almost like magic, apology has the power to repair harm, mend relationships, soothe wounds and heal broken hearts.

Beverly EngelAuthor, The Power of Apology

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THE ART OF FORGIVENESS

Be quick to forgive! It is never easy, but is the only way to avoid

blame and bitterness To forgive means to give up resentment and

anger Forgiveness heals, and liberates energy and

creativity

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THE POWER OF PEOPLE

No matter what we do, we do it with people. People create technology. People implement the technology. People make it all happen. People ultimately use whatever it is we create. No matter how small your organization or how technical its process, it takes people to be successful.

Harry E. ChambersAuthor, The Bad Attitude Survival Guide

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QUOTE

The rules for work are changing, and we’re all being judged, whether we know it or not, by a new yardstick—not just how smart we are and what technical skills we have, which employers see as givens, but increasingly by how well we handle ourselves and one another.

Daniel Goleman

Author, Working with Emotional Intelligence

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QUOTE

Jobs do a lot more than merely provide income. They provide the opportunity to learn and enhance skills, to have some control over one’s fate and, perhaps most important, to gain a sense of self-worth, a sense of carrying one’s own weight.

William Raspberry

Syndicated Columnist

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IT’S POSSIBLE

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END

“Unless you enjoy what you do, life would be very boring!”

Thanks & be blessed [email protected] Mobile phone no. 0720360821

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mailto:[email protected]

Stress management

Education

Transcript of Stress management