STRESS MANAGEMENT WHAT IS STRESS? CC OMPLEX INTERACTION EE NVIRONMENTAL DEMAND CC OPING ABILITY...
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Transcript of STRESS MANAGEMENT WHAT IS STRESS? CC OMPLEX INTERACTION EE NVIRONMENTAL DEMAND CC OPING ABILITY...
STRESS MANAGEMENT
WHAT IS STRESS?
COMPLEX INTERACTIONENVIRONMENTAL DEMAND
COPING ABILITY
STRESS – THE MODERN DAY PLAGUE
EUSTRESS VS DISTRESS
EUSTRESS – POSITIVE EXHILARATING, CHALLENGING EXPERIENCES OF SUCCESS
FOLLOWED BY HIGHER EXPECTATIONS
DISTRESS – DISAPPOINTMENT, FAILURE, THREAT, EMBARRASEMENT AND OTHER
NEGATIVE EXPERIENCES
GOOD STRESS VS BAD STRESS
• OPTIMAL STRESS AND PERFORMANCE
X-AXIS : PRFORMANCE
Y AXIS: STRESS
STRESSORS
• EMOTIONAL STRESS• ILLNESS• ENVIRONMENTAL FACTORS• PHYSIOLOGICAL FACTORS – PUBERTY,
PRE-MENSTRUAL, POST-DELIVERY, MENOPAUSE
HOW DO I KNOW I AM STRESSED?
• EMOTIONAL REACTIONS• BEHAVIORAL RESPONSES• COGNITIVE PROCESSES• PHYSIOLOGICAL SYMPTOMS
PHYSICAL DISORDERS AGGRAVATED BY STRESS
• HYPERTENSION• CARDIOVASCULAR DISORDERS• MIGRAINE & TENSION HEADACHES• ARTHRITIS• RESPIRATORY DISEASES• ULCERS• COLITIS
EMOTIONAL DISORDERS
• ANXIETY• PANIC ATTACK• DEPRESSION• ADJUSTMENT PROBLEMS
BEHAVIORAL DISORDERS
• CONDUCT DISORDERS• EATING DISORDERS• ALCOHOLISM• HYPRCHONDRICISM
TECHNIQUES TO MANAGE STRESS
PICK-ME-UPS
• SUGAR AND SWEETS• CAFFEINE-COFFEE, CHOCOLATES, SODAS, TEA• ALCOHOL• TOBACCO, COCAINE, HEROIN AND OTHER DRUGS• SHOPPING & GAMBLING SPREES“WRONG WAY TO HANDLE STRESS!!!”It is riding a “Wild roller coaster” – sometimesfeeling well, mostly feeling ill, never achievingBalance.
HOW TO DEAL WITH OVERSTRESS
• MAKE YOUR LIFE REGULAR…AS “CLOCK WORK” – SYNCHRONIZA YOUR BODY CLOCK TO YOUR SCHEDULE. Avoid shift duties. If shifts “must”, try at least three weeks in each shift.
• Give yourself a break today
• Lighten up your load of social engagements
• Do not be a “workaholic”
STRESS MANAGEMENT TECHNIQUES
• RELAXATION EXCERCISES• DISTRACTION• COGNITIVE REFRAMING• PROBLEM SOLVING• ALTERNATE METHODS
NEED FOR RELAXATION
• STRESS CAUSES RELEASE OF HORMONES – “FIGHT-OR-FLIGHT RESPONSE”
• BIOLOGICAL RESPONSE – SHIFTING OF BLOOD FLOW FROM LIMBS TO ORGANS
• CAUSE MUSCLE TENSION• INCREASES BLOOD PRSSURE• LEADS TO IRREGULAR BREATHING PATTERN
PROGRESSIVE MUSCULAR RELAXATION (PMR)
• RELIEVES MUSCLE TENSION• LOWERS BLOOD PRESSURE• REGULATES BREATHING• SERVES AS A DISTRACTION• LONG TERM BENEFITS
CLINICAL EVIDENCE – PMR
• RELAXATION USING PMR HAS REDUCED THE INCIDENCE LEVEL AND SEVERITY OF ANXIETY INDUCED BY PHYICAL AS WELL AS MENTAL STRESS.
• A COMBINATION OF PMR AND MEDICAL TREATMENT IS RECOMMENDED BY MOST EXPERTS
DEEP BREATHING EXERCISES
• SIT COMFORTABLY IN YOUR CHAIR• CLOSE YOUR EYES• KEEP YOUR ARMS BY THE SIDE OF YOUR BODY• REMOVE ALL DISTRACTIONS FROM YOUR MIND • FOCUS ON INSTRUCTIONS• KEEP YOUR MIND FREE OF ANY THOUGHTS• YOU WILL SLOWLY FEEL RELAXED AND CALM• REST YOUR RIGHT HAND ON YOUR STOMACH• TAKE A DEEP BREATH IN AND FEEL YOUR STOMACH RISE• NOW BREATH OUT AND FEEL YOUR STOMACH GO DOWN• REPEAT THIS EXERCISE TO A COUNT OF FIVE (IN AND OUT)• NOW SLOWLY OPEN YOUR EYES AND FEEL RELAXED & ALERT
SIMPLE DISTRACTION
• THIS HELPS TAKE THE FOCUS AWAY FROM THE STRESSOR
• INCREASES THE POSSIBILITY OF EXPERIENCING POSITIVE EMOTION
• ENGAGING IN A PLEASURE ACTIVITY – WATCHING TELEVISION, READING, GARDENING, ARTS, CRAFTS, MUSIC, DANCE ETC.
• CREATING A CHANGE IN THE ENVIRONMENT CAUSING STRESS
• TAKING TIME OUT
COGNITIVE REFRAMING
• THOUGHTS, FEELINGS AND ACTION CYCLE
• NEGATIVE THOUGHTS LEAD TO INCREASED STRESS
• REFRAME THE THOUGHTS TO REDUCE STRESS
• POSITIVE SELF – TALK- “I’LL BE ALL RIGHT / RELAX, KEEP YOURSELF CALM / I DON’T HAVE TO OVERACT / I’VE GROWN FROM PAST CHALLENGES BEFORE.
PROBLEM SOLVING – FIVE EASY STEPS
• IDENTIFY THE STRESSOR• BRAINSTORM ABOUT POSSIBLE
SOLUTIONS• DO A COST BENEFIT ANALYSIS OF
EACH SOLUTION• CHOOSE THE MOST VIABLE SOLUTION• ENSURE A BACK-UP PLAN
ALTERNATIVE METHODS
• YOGA• MEDITATION• REIKI
POTENTIL BENEFITS SUPPLE BODY, IMPROVED CO-ORDINATION, IMPROVED IMMUNITY,
DELAYED AGING, TRANQUILITY AND INNER AWARENESS.
GUIDELINES FOR YOGA (cont.)
• ALWAYS BEGIN AND END YOGA WITH PRAYER/MEDITATION
• EARLY MORNING AND EARLY EVENING ARE THE BEST TIMINGS
• ATLEAST FOUR HOURS GAP BETWEEN A HEAVY MEAL AND YOGA
• AVOID VIOLENT, JERKY MOVEMENTS WHILE DOING ASANAS
• AVOID ASANAS ON DAYS OF ILLNESS OTHER THAN DOING SHAVASANA.
MEDITATION
• ANCIENT ART• CONSCIOUS RELAXATION• TECHNIQUE – SIT IN A COMFORTABLE
POSITION, CLOSE YOUR EYES, RELAX YOUR MUSCLES, BREATHE THROUGH THE NOSE AND CONCENTRATE ON BREATHING OUT SAY “OM” SILENTLY, FOR 10 – 20 MINUTES A DAY, BUT NOT WITHIN 2 HOURS OF MEALS.
CLINICAL EVIDENCE
• MEDITATION IMPROVES BLOOD PRESSURE CONTROL
• REDUCES PAIN – BACKACHE, MIGRAINE AND TENSION HEADACHES.
EXERCISE – MEDITATION
• OUTLET ANGER AND HOSTILITY• MOVING MEDITATION (E.G;JOGGING, CYCLING)• CONTROL OF WEIGHT, REDUCED IMPACT OF
DISEASES LIKE DIABETES, HYPERTENSION, ASTHMA, OSTEOPOROSIS
• DECREASED BOREDOM, IMPROVED SLEEP AND DIET.
• OPPORTUNITIES FOR SOCIAL SUPPORT
• LET STRESS MANAGEMENT BE A PART OF YOUR EVERYDAY LIFE.
THANK YOU !!!