Stress Management Final

8/3/2019 Stress Management Final

1/41

Prannoy K.K


2/41

What is Stress??Stress: The human

reaction to events

in our environment

Han Selye definesstress as wear andtear on the body


3/41

STRESS!!!

Eustress: Good Stress

Getting into college

Getting engaged

Winning the lottery


4/41

STRESS !!! Distress: Stress from

bad sources

Difficult workenvironment

Overwhelming sights

and sounds

Threat of personal injury


5/41

FOUR TYPES OF

STRESS1. General Stress:

Everyone has thiskind of stress

It resolves itselfwithin a day or two

No intervention isnecessarily required


6/41

FOUR TYPES OF

STRESS2. Cumulative Stress:

Stress builds up in yourbody

It becomes more difficultto improve yoursymptoms

You may have moreserious physical

symptoms

You may have moreserious mental distress


7/41

FOUR TYPES OF

STRESS3. Acute Traumatic

Stress:

Critical Incident Stress

Produces considerablepsychological distress

A normal reaction toabnormal events


8/41

FOUR TYPES OF

STRESS4. Post Traumatic Stress:

Severe stress producedby severe psychologicaltrauma

Created by unresolved

Critical Incident Stress

Produces lastingchanges


9/41

Forms of stressExternal Stress Internal Stress


10/41

Work

Relationship difficulties

Financial problems

Being too busy

Children and family

Inability to acceptuncertainty

Pessimism- Negativeself-talk

Unrealistic expectations

Perfectionism

Lack of boldness

External Stress Internal Stress


11/41

Stress test


12/41

What does your score

say??

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). Controllingstress and tension (3rd edition), ENnglewood Cliffs, NJ: Prentice Hall.


13/41

General Adaptation

SyndromeStage I - Alarm Reaction

The fight or flight response which causes youto be ready for physical activity

However, it decreases the effectiveness of the

immune system which makes you moresusceptible to illness

Cardiac - increased heart rate

Respiratory - increased respiration


14/41

General Adaptation

SyndromeStage II Stage of adaptation

If stress continues, the body adapts to thestressors it is being exposed to

If the stressor is starvation, the person

experiences a reduced desire for physicalactivity to conserve energy, and the absorptionof nutrients from any food intake is maximized

Guilt or fear


15/41

General Adaptation

SyndromeStage III Stage of Exhaustion

Stress persists for a long time

The bodys resistance may be reduced orcollapse quickly

People who experience long-term stress mayhave heart attacks, severe infections, or chronicpain or illness


16/41

Short Term Physical

Stress Symptoms Dry mouth

Cool skin

Cold hands and feet

Increased sweating Rapid breathing

Faster heart rate

Tense muscles

Butterflies in your

stomach Diarrhea

A desire to urinate


17/41

Long Term Physical

Stress Symptoms Insomnia

Change in Appetite

Sexual disorders Aches and pains

Frequent colds

Feelings of intense

and long-termtiredness

Prone to illness


18/41

BEHAVIORAL STRESS

SYMPTOMS

Yawning

Talking too fast

Talking too loud Fiddling

Nail biting

Grinding teeth

Drumming fingers Panic

Over reacting

Emotional

Defensive Irritable

Irrational

Hostile

Aggressive


19/41

BEHAVIOR STRESS

EFFECTS

These symptoms will have a negative affecton your performance

By reducing your effectiveness

Making you accident prone

Causing you to be forgetful

Causing you to be very negative You may neglect your appearance

You may make poor judgments

Causing you to make more mistakes

Increasing your absenteeism


20/41

PERFORMANCE STRESS

EFFECTS

You may not make good decisions

Your fine motor skills are affected

You may no longer enjoy your workYour attention span may be affected

You may have more negative thoughts

Your self confidence will sufferYou may have difficulty concentrating

All of your positive energy is consumed


21/41

Managing Stress!!


22/41

HEALTHY LIVING TO

CONQUER STRESS

Examine your diet

Lower your salt

intake Lower your intake of

refined sugars andcarbohydrates

Lower your caffeineintake

Add to your diet

Vegetables

Fruits Complex

Carbohydrates

Vitamins

Water


23/41

HEALTHY LIVINGRest:

Get a minimum ofsix hours ofcontinuous rest

Progressiverelaxation Start at your toes and

tell them to relax


24/41

HEALTHY LIVING

Exercise:

At least twentyminutes, five timesa week

break a sweat, torelease endorphins

Dance

The music also adds


25/41

HEALTHY LIVING Fill your life with fun

things to do!!!!

Keep your sense ofhumor!!!!

We call it :PLAY THERAPY


26/41

HEALTHY LIVING

Talk things out withsomeone you trust

a family member ora good friend


27/41

HEALTHY LIVINGMake an increased

effort to organize

your life

Ask for help

Delegate thingswhen you need to


28/41

HEALTHY LIVING Learn to manage

your anger

Anger affects yourhealth

Anger causes youto over react tomany situations


29/41

HEALTHY LIVINGWe get angry often

because someone

did not do what wethought they should

Rethink the

situation and learnto be more flexible


30/41

HEALTHY LIVING Take charge of your

life.

Act appropriately -dont simply react tostressful situations

Find balance in allthat you do.


31/41

HEALTHY LIVING

Too many peoplelook for an easy

answer to stressmanagement bymisusing Alcohol

Drugs Marijuana

Medicines & Pills


32/41

HEALTHY LIVING

We all need alengthy list of things

that will help usrelax..

I love.??


33/41

HEALTHY LIVING

Relaxing needs tobe part of your dailyroutine.


34/41

HEALTHY LIVING

RELAAAAAAX


35/41

MANAGING WORK STRESS

On the drive to work, listen to music, humor anything that isn't related to work

Take an alternate route to work

Plan your work and work your plan

Take your allotted breaks

Instead of coffee, drink water


36/41

Workouts!!

Blow it off

Practice deep breathing

Get up and stretch

Take a short walk

Squeeze a lemon

Or get a rubber ball


37/41

A Man's Got to Know HisLimitations

Dare to say no. Its okay to say No, I cant, or Later

Acquit yourself. Sometimes events really are out of control and you really

are Not Guilty. Quit blaming yourself.

Be pro-active in finding peace


38/41

Jobs are disposable.

Your friends, families and health areimportant.

If are really unhappy and the suggestionsabove havent helped, it may be time to start

looking for a new job


39/41

Stress:

The human reaction toevents in our environment


40/41

DONT WORRY..

BECAUSE IF YOU ARE WORRIED

YOU GET A WRINKLE.

SO WHY DONT YOU SMILE AND

GET A DIMPLE .

ALWAYS SMILE AND BE

HAPPY..

SHAKESPEARSAID


41/41

Questions?????

Stress Management Final

Documents

Transcript of Stress Management Final