Stress Management

• Ms. Lalith Sivanathan

Content

• Definition• Stressors• Causes of stressors• Response to stressors• How to handle stress• Stress reducing techniques• Points to remember

Stress

• Stress is the body’s reaction to any stimulus that requires a person to adjust to a changing environment. – Change always initiates stress.

• The stimuli (an event) to change, alter behavior, or adapt to a situation are stressors.

Stress

• Stressors can be caused by internal or external forces.– Internal stress – “heart attack,” cancer– External stress – new job, marriage, divorce, test.

• No matter what the cause, a stressor will cause the body to go into alarm or warning mode…..the “fight or flight” response. – The sympathetic nervous system prepares the

body for action by releasing the hormone adrenaline into the blood stream.

Stressors cause

• Body goes into an alarm mode– Sympathetic nervous system

works • Adrenaline released (hormone

from adrenals)• Blood vessels to heart & brain

dilate• Pupils in eye dilate• Saliva decreases• Heart beats faster, blood pressure

rises, respiratory rate increases• Actions provide body with burst of

energy & stamina required to respond to stressor

Causes of stress

• Relationships• Job or school• Foods – caffeine, salt, sweets• Illness & lifestyle• Finances• Family events – birth, death, marriage, divorce• Overwork, boredom, negative feelings• Time limitations – too much to do• Failure to achieve goals

Stress

• Not all stress is harmful. – A small amount of stress is essential to an

individual’s well-being because it makes the person more alert and raises the energy level.

– Stress can cause positive feelings such as excitement, anticipation, self-confidence, and a sense of achievement.

Response to stressors

• If stress causes positive feelings, it can be helpful (achievement, excitement, anticipation, etc)

• If stress causes negative feelings, it can be harmful (boredom, frustration, irritability, anger, depression, distrust, self-criticism, exhaustion)

Negative Stress

• Can lead to substance abuse– Smoking, alcohol use, drug use,

excessive eating– Trying to find comfort & escape from

negative feelings • Can lead to mental breakdown• Be aware of stressors & learn to

control them

Stress

• Working in health care can be very stressful. Sometimes you will deal with life and death situations.

• How do you handle stress?

Stress – How can you handle it?• Stop: immediately stop what you are doing to

break out of the stress response.• Breathe: take a slow deep breath to relieve

the physical tension.• Reflect: think about the problem and the

cause of the stress.• Choose: determine how you want to deal with

the stress.

Steps to control stress

• Identify stressors– Awareness of stressor & how you deal with it, can

you change it?• Solve or eliminate the problem– Gather info, assess situation, identify problem, list

possible solutions, make a plan, act on solution, evaluate results, change solution if necessary

Stress-reducing techniques

• Live a healthy life – diet, exercise, rest• Take a break from stressors• Take a warm bath• Escape to quiet music or book• Relieve tension – slow deep breaths• Rely on others – talk to a friend• Meditate & use imagery• Enjoy yourself & Renew yourself• Think positively• Develop outside interests• Seek assistance & delegate, say NO

Stress

• Everyone experiences• Amount of stress depends on the individual

reaction to & perception of the situation– Example – blood test can be stressful for some,

but routine for another

After the stress is over

• Parasympathetic nervous system works– Opposite reactions cause fatigue or exhaustion while body

recovers– If body is subjected to constant stress, normal body

functions are disrupted– Can result in serious illness or disease– Migraine headaches, anxiety reactions, depression,

allergies, asthma, digestive disorders, hypertension, insomnia, heart disease

Remember

• Stress is a constant presence & cannot be avoided• Be aware of causes & learn how to respond when a

stress reaction occurs• Solve problems effectively• Practice techniques to reduce the effect of stress• Patients also can experience stress as they deal with

their illness

Thank you…