Stress Management English

8/10/2019 Stress Management English

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dr. Dharmawan A. Purnama, SpKJ


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Did you know?

80% of the diseases are caused bypsychosomatic reason.

Employees lost an average of 2 working

days/year because of illness due to stress. Mental health disorders are one of the

fastest cause of job losses.

Medication that often missuse for stress

are xanax, ecstasy, et al.


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Definition of stress

Stress is our mind and bodys response or

reaction to a real or imagined threat,

event, or change.

Barriers that interfere the function of

normal psychology and physiology.


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Type of stress

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 or negative stress occurs when

your level of stress is either too high or too

low and your body and/or mind begin torespond negatively to the stressors.


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Type of stress

Eustress

Learn new things

Motivate us

Self confidence

Solve problem

Increasing creativity

High self esteem High energy

Distress

Moody

Fatigue

DepressionNegative behavior

Negative feeling

FrustrationAngry


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Stress and Achievement

Achievement

Stress


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Source of stress

The threat, event or change are commonly

called stressors.

Stressors can be

internal (thoughts, beliefs, attitudes) or

external (loss, tragedy, change).


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Source of stress

Types of stressors :

1.Biological: related to physical problems

2.Psychological: related psychologicalproblems

3.Social: eg natural disasters, floods, fires,

political unrest, economic, social andcultural rights.


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Source of stress

Factors that contribute to happen/least stress:

1. resistance to stressors (stress tolerance).

2. severity of the stressor.

3. type of stressor.

4. one's perception of the stressor.


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Source of stress

Think about the sources of stress

whether physical and our emotional

responses appropriate and useful?

or

even hinder us to cope and accept it?


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Stress in the modern era

Today, most of the stressor is not physical,

but psychological

Example:

uncertainty, threats to self-esteem,

financial insecurity, frustration.


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Source of stress

THE GENERAL ADAPTATION SYNDROME

Hans Selye developed a model of stress

that he called the general adaptation

syndrome. It consisted of 3 phases:

The Alarm Reaction

The Resistance Stage : adaptation isideally achieved

The Exhaustion Stage : acquired

adaptation or resistance may be lost


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Source of stress

InAlarm Stage, body prepares itself toreact FIGHT or FLIGHT causing tension inthe form of the body's physiologic

response is ready for action. If the stressor continues, the body reaches

peak tensionResistance Stage

Body has limited energy adaptation. If thestressor continues, the Exhaustion Stagefinally achieved.


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Sign and Symptom of Stress

The body will eventually become weakerand more susceptible to disease when

confronted with the old state of stress.

Recognize symptoms of stressbewareand be quick to act to protect yourself so

you do not experience greater stress.


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Physic

Palpitation

Gastric disorders

Dizziness

Headache

The cold sedentary

Weak Hypertension

Back pain

Insomnia

Muscles tense

Pain and stiffness

Autoimmune

disorders

Itchy

Constipation /

diarrhea


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Psychology

Depression

Anxious

Outbursts

Grief

Agitation

Loneliness / feelisolated

Attitudes / negativethoughts

Nightmare

Powerless

Dizziness

Worry

Sensitive

Difficult to concentrate

Aggressive Angry

Impulsive attitude


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Behavior

Behaviors in a person with stress can

change quickly.

Example: become a loner or a quiet, easy to cry,complain

Maybe there is a change in sexual habits (loss ofinterest or the increasing sexual needs than

usual). Attitude change is often denied but seen clearly

by others.


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Stress Measurement Scale

by Holmes and Rahe

Thomas Holmes and Richard Rahe constructed

a social readjustment rating scale after asking

hundreds of persons from varying backgrounds

to rank the relative degree of adjustment

required by changing life events.

Holmes and Rahe assigned each of theseevents a certain number of units.


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Stress Measurement Scale

by Holmes and Rahe

Accumulation of 200 or more life-change

units in a single year increases the risk of

developing a psychosomatic disorder in thatyear.

Persons who face general stresses

optimistically, rather than pessimistically, are

less apt to experience psychosomatic

disorders

If they do, they are more apt to recover easily


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Type A Personality

Characterized by easily aroused anger,

impatience, aggression, competitive

striving, and time urgency

High competitive spirit, ambitious, speak

quickly, like interrupting the conversation,

perfectionist, polyphasic

Harlock 1974: aggressive, quickly bored,

talking and walking fast, high competition


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Type A Personality

Arnold and Fieldman 1990 :

Aggressive, willing to challenge others to

get what they want, have high standards

for himself, working too much with

incredible speed, always racing against

time.


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Type B Personality

More relaxed in doing something, less

assertive, more patient to wait, avoid

competition, non-perfectionist, lack of

ambition, monophasic.

Sarwono 1998: calm characteristics,

relaxed, do not force himself in work, do

not like to compete, better in understandothers.


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Type B Personality

Arnold and Fieldman:

tend to have feelings of depression,

working slowly, talking with regular andrelaxed, patient, low competitiveness.


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Burnout Self Test

Check list that helps you check your ability to

cope with stressor.

Helps you see how you think about work and

working experience, so that you will know thetime when you in high risk of getting stressed.

An informal method, not scientifically

validated yet so that it is not used for makinga diagnose.


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Burnout Self Test

Answer Weight

Not at all 0

Rarely 1

Sometimes 2

Often 3

Very often 4


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Burnout Self Test


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Personality Test with MMPI

The Minnesota Multiphasic Personality

Inventory (MMPI) is one of the most

frequently used personality test.

Used by professionals to identify the

structure of personality and

psychopathology.


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Individual reactions to stress

The reaction of each individual is not the

same :

1. Emotional reactions

2. Physical reaction3. Behavior reaction

The ability to cope with stress is an inborn,

but can be improved through education,care, and exercise.


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Techniques to deal with stress

1. Managing Emotions

Learning to remain calm

2. Think positive


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3. Cognitive RestructuringTechniques to find out what is behind the negativethoughts.Used when experiencing a negative mood, for

example: sad, angry, disappointed.Negative thinking quality of work performanceand social relationships

Purpose: happier, more productive, turned into apositiveEmotions and behavior can be influenced by themind.

Thoughts + Interpretation of the environmentMood


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4. Imagery

quasi-perceptual experience :

Visualizing Seeing in the mind's eye

Hearing in the head

Imagining the feel of


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5. Toffler Stability Zone

Stability Zones are places or things that

make you feel safe, relaxed, and secure.

Think of them as buffers types of

protection or defense against the outside

world.


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Identify your Stability Zone :

How stable are they?

How many of your Stability Zones can beinfluenced by you?

Do you spend enough time nurturing these

Stability Zones?

Will your Stability Zones remain solid and

steady over time?


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6. Relaxation and Meditation

Preparation of Relaxation

Sit on the comfortable chair or lie on a bed

Sleep on your back, stretch your legs and arms

Close your eyes

Observe how you breathe

Make your body feel good


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Breathing to Relax

Inhale slowly and deeply through your

nose, hold 3-6 seconds, remove throughthe mouth, empty the lungs until complete

Do not tense

Observe what your body feels when youare relaxed and feeling of heaviness that

radiates throughout the body


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Benefits of Relaxation regularly:

Sleep more tight

Adding physical and mental endurance Eliminates fatigue

Eliminate nervous and anxious

Not addictive


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7. Stay physically healthy

There is a unity between mind and body.Mental and emotional disorders can be caused ortriggered by physical illnesses, and vice versa.

3 Keys: Get enough sleep, a balanced diet, andphysical exercise.

8. Social Networking

= Social structure which is formed from individualsor organizations tied with one or more specific typesof relationships such as values, visions, ideas,friends, descendants, etc.


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Stress Management Plan

1. Stress Diary

Step :

Write down the situations that trigger

negative thoughts

Identify the mood that you feel

Write automatic thoughts that you

experience when you feel your mood

Identify evidence that supports that

thought


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Step:

Identification evidence does not support

this thought

Balancing the mind of the situation

Observation mood at the moment and

think about what you will do


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2. Job Analysis

3. Setting goals and priority scale

4. Effective Time Management

Plan your daily activities beforeStick to the planWork on scheduleConcentrate on how much time you will use

Be flexible, do not be enslaved by routineConsider other alternatives if there aresomething blocks your plan


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5. Effective delegation

6. Assertive behavior

7. Building self confidence


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8. Improving the way you feel about yourself

9. Recognize and overcoming self sabotage

10. Diversions : balancing work and life


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Goal Setting

1.Make sure the goal you are working for issomething you really want, not just something thatsounds good.When setting goals it is very important to remember that your goals must be

consistent with your values.

2.A goal can not contradict any of your other goals.

3.Develop goals in the 6 areas of life:Family and Home Financial and CareerSpiritual and Ethical Physical and HealthSocial and Cultural Mental and Educational


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4.Write your goal in the positive instead of thenegative.

Work for what you want, not for what you want toleave behind. Part of the reason why we writedown and examine our goals is to create a set of

instructions for our subconscious mind to carryout.

The more positive instructions you give it, themore positive results you will get.

Thinking positively in everyday life will also helpin your growth as a human being. Don't limit it togoal setting.


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5.Write your goal out in complete detail.

Instead of writing "A new home," write "A 4,000square foot contemporary with 4 bedrooms and 3baths and a view of the mountain on 20 acres of

land. The more information you give it, the more clear

the final outcome becomes.

6.By all means, make sure your goal is highenough.


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7.This is the most important, write down your goals.

Writing down your goals creates the roadmap to

your success.

It is also extremely important to review your goalsfrequently.

Remember, the more focused you are on yourgoals the more likely you are to accomplish them.

Sometimes we realize we have to revise a goal ascircumstances and other goals change.

If you need to change a goal do not consider it afailure, consider it a victory as you had the insightto realize something was different.


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Every time you make a decision during the day,ask yourself this question, "Does it take mecloser to, or further from my goal."

If the answer is "closer to," then you've made theright decision.If the answer is "further from," well, you knowwhat to do.

If you follow this process everyday you will be onyour way to achieving unlimited success in everyaspect of your life.

The difference between a goal and a dream isthe written word.-Gene Donohue


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Stress Management English

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