Stress Management (Fr. Gimmy - guest speaker)

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  • 1.Stress Management

2. STRESS MANAGEMENT

  • By
  • Fr. Gimmi Antony CST
  • Email:[email_address]
  • Cell : 09274884600
  • Land: 4073802

3. Stress

  • .stress is the nonspecific response of the body to any demand, whether it is caused by, or results in pleasant or unpleasant conditions.
  • Hans Selye, MD

4. Salamat Po ! 5. What is Stress?

  • The most commonly accepted definition of
  • stress (mainly attributed to Richard S
  • Lazarus) is thatstress is a condition or
  • feeling experienced when a person
  • perceives that demands exceed the
  • personal and social resources the
  • individual is able to mobilize.

6. How stressed are you?Answer these twenty questions: Yes or No.

  • 1. Do you frequently neglect your diet?
  • 2. Do you frequently try to do everything yourself?
  • 3. Do you frequently blow up easily?
  • 4. Do you frequently seek unrealistic goals?
  • 5. Do you frequently fail to see the humor in situations others find funny?
  • 6. Do you frequently get easily irritated?
  • 7. Do you frequently make a "big deal" of everything?
  • 8. Do you frequently complain that you are disorganized?
  • 9. Do you frequently keep everything inside?
  • 10. Do you frequently neglect exercise?

7. How stressed are you?Answer these twenty questions: Yes or No.

  • 11.Do you frequently have few supportive relationships?
  • 12. Do you frequently get too little rest?
  • 13. Do you frequently get angry when you are kept waiting?
  • 14. Do you frequently ignore stress symptoms?
  • 15. Do you frequently put things off until later?
  • 16. Do you frequently think there is only one right way to do something?
  • 17. Do you frequently fail to build relaxation into every day?
  • 18. Do you frequently spend a lot of time complaining about the past?
  • 19. Do you frequently race through the day?
  • 20. Do you frequently feel unable to cope with all you have to do.

8. How stressed are you?

  • Scores of 1-6 Few Hassles
  • Scores of 7-12 Pretty Good Control
  • Scores of 13-17 Danger Zone. Watch out!
  • Scores of 18+ Stressed Out. You may need help.
  • http:// lessonsforliving.com/stress_test.htm

9.

  • Do We need
  • stress in our
  • lives?

10. STRESS AND PERFORMANCE:THE INVERTED U SHAPED CURVE UnderstimulationZone Optimum StimulationZone OverstimulationZone High Low Lifeline Death fromlack of stress STRESS High Low

  • boredom
  • fatigue
  • frustration
  • dissatisfaction
  • creativity
  • rational problem solving
  • progress
  • change
  • satisfaction
  • irrational problem solving
  • exhaustion
  • illness
  • low self esteem

PERFROMANCE Death fromstress 11. UNDERSTANDING YOUR STRESSORS

  • InternalExternal

12.

  • EXTERNAL STRESSORS
  • Physical Environment
  • Social Interaction
  • Organisational
  • Major Life Events
  • Daily Hassles

13. PHYSICAL ENVIRONMENT

  • Noise
  • Bright Lights
  • Heat
  • Confined Spaces

14. SOCIAL INTERACTION

  • Rudeness
  • Bossiness
  • Aggressiveness by others
  • Bullying

You look like monkey! 15. ORGANIZATIONAL

  • Rules
  • Regulations
  • Red - Tape
  • Deadlines

16. MAJOR LIFE EVENTS

  • Birth
  • Death
  • Lost job
  • Promotion
  • Marital status change

17. DAILY HASSLES

  • Commuting
  • Misplaced keys
  • Mechanical breakdowns

18.

  • INTERNAL STRESSORS
  • Lifestyle choices
  • Negative self - talk
  • Mind traps
  • Personality traits

19. LIFESTYLE CHOICES

  • Lack of sleep
  • Overloaded schedule

20. NEGATIVE SELF - TALK

  • Pessimistic thinking
  • Self criticism
  • Over analysing

?!? Theres nothingI can do! 21. MIND TRAPS

  • Unrealistic expectations
  • Taking things personally
  • All or nothing thinking
  • Exaggeration
  • Rigid thinking

22. Irrational Beliefs People are disturbed not by things, but by the view which they take of them. (Ellis Albert,2001 ) 23. UNREALISTIC ASSUMPTIONS

  • Imusthave love or approval from all the significant people in life
  • I must perform important tasks competently and perfectly well
  • If I dont get what I want , its terrible and I cant stand it.
  • That I must be competent and adequate of all the time
  • That other people are bad if they do not share my values
  • That I cannot control or change my feelings

24.

  • UNREALISTIC ASSUMPTIONS
  • That all is lost when I get treated unfairly or experience rejection
  • That the problems of the past that have influenced my life must continue to determine my feelings and behavior
  • That it is easier to avoid problems than to accept them and begin working toward a solution

25. PERSONALITY TRAITS

  • Perfectionists
  • Workaholics
  • Type A behaviour
  • Type B behaviour

By all means it should be done! 26. SYMPTOMS OF STRESS

  • Physical symptoms
  • Mental symptoms
  • Behavioural symptoms
  • Emotional symptoms

What is the trouble? 27. PHYSICAL SYMPTOMS

  • Sleep pattern changes
  • Fatigue
  • Digestion changes
  • Loss of sexual drive
  • Headaches
  • Aches and pains
  • Infections
  • Indigestion
  • Dizziness
  • Fainting
  • trembling
  • Tingling hands & feet
  • Breathlessness
  • Palpitations
  • Missed heartbeats
  • Eye strain

28. Short Term Physical Stress Symptoms

    • Dry mouth
    • Cool skin
    • Cold hands and feet
    • Increased sweating
    • Rapid breathing
    • Faster heart rate
    • Tense muscles
    • Feelings of nausea
    • Butterflies in your stomach
    • Diarrhea
    • A desire to urinate

29. Long Term Physical Stress Symptoms

    • Insomnia
    • Change in Appetite
    • Sexual disorders
    • Aches and pains
    • Frequent colds
    • Feelings of intense and long-term tiredness
    • Prone to illness

30. MENTAL SYMPTOMS

  • Lack of concentration
  • Memory lapses
  • Difficulty in making decisions
  • Confusion; nervous; anxious
  • Disorientation
  • Indecisiveness and depressed
  • Trapped in details
  • Self doubt

Wow! 31. EMOTIONAL SYMPTOMS

  • Bouts of depression
  • Impatience
  • Fits of rage
  • Tearfulness
  • Deterioration of personal hygiene and appearance
  • Frustration
  • Worry
  • Feeling down
  • Irritability

32. BEHAVIORAL STRESS SYMPTOMS

  • Yawning
  • Talking too fast
  • Talking too loud
  • Fiddling
  • Twitching
  • Nail biting
  • Grinding teeth
  • Drumming fingers
  • Pacing
  • Over reacting
  • Emotional
  • Defensive
  • Irritable
  • Irrational
  • Defensive
  • Hostile
  • Critical
  • Aggressive

33. BEHAVIOR STRESS SYMPTOMS

  • These symptoms will have a negative affect on your performance
    • By reducing you