Understanding and Coping With Stress Stress
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Transcript of Understanding and Coping With Stress Stress
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Understanding & Managing Stress
DR. SANJAY CHUGH
M.D. (PSYCH.)CONSULTANT PSYCHIATRIST
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Understanding & Managing
Stress
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Understanding & Managing
StressThe time necessary to learn all the
rules for effective living nowexceeds your life expectancy!!
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Understanding & Managing
StressSOME FACTS
75-90% of adult visits to primary carephysicians are for stress related
problems.The commonest problems world - wide area mixture of anxiety and depression.
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Understanding & Managing
StressSOME FACTS
MAXIMUM absenteeism on an averageworkday is because of stress related
problemsMore heart attacks on Monday, 9:00 A.M. than at any other time of the week.
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Understanding & Managing
StressMORE FACTS
Life a fter d e a th is all okay bu t w h a t abou t life a fter b irth?
The only time there is a t o t al
ab se nc e o f stress is in d e a thS tress is esse n ti ally the r a te o f all
the w e a r and te a r cau se d by l ife
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n ers an ng anag ng Stress
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n ers an ng anag ng Stress
Driving your car in rush hour
Getting a last minute work assignmentMisplacing something in the house.
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n ers an ng anag ng Stress
Having something break while using itDealing with incompetence at work
Planning your budgetBeing blamed for somethingWaiting in a long line at the store or bank
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Understanding & Managing
Stress
WHAT IS STRESS?
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Understanding & Managing
Stress
Stimulus ------------- Reaction
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Understanding & Managing
StressEUSTRESS
vs.
DISTRESS
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Understanding & Managing
StressThe BAD News :
Stress is an inescapable part of modern life
The GOOD News :
Stress isn't altogetherbad news
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Understanding & Managing
StressADAPTATIONADAPTATIONBody has only a finite, non-renewable reserve
of adaptation energy
Eventually, it is consumed and death results
Stress is how people react to demands placed onthem
Important is our perception and subjectiveinterpretation of the stressor .
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Understanding & Managing
StressWHAT ARE STRESSORS?
Stressors are events that threaten or challenge people
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Understanding & Managing
StressSOURCES OF STRESS
DAILY HASSLES
MAJOR LIFE EVENTS
CATASTROPHES
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Understanding & Managing
StressTOP FEW DAILY HASSLES
INTERPERSONAL CONFLICTSCONCERNS ABOUT WEIGHTHEALTH OF A FAMILY MEMBER
RISING PRICES OF COMMON GOODSHOME MAINTENANCETOO MANY THINGS TO DO
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Understanding & Managing
Stress
S OCIALS OCIALMANIFES TATION SMANIFES TATION S ..
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Understanding & Managing
StressExp erie nc e o f se n se o f is ola ti on
Su ffer fr o m lon e lin ess Freq u e n t ly nago thers
Lack o f in tim acyO fte n d istr u stf ulS e ldo m go ou t w ith f a mi ly
Ha r bou r rese n tme n ts
La sh ou t a t o thersR e duc e d con t ac t w ith frie nd sDist u r b e d f a mi ly
re la ti on shi p sTe nd t o u se p e opl e f o r p ers onal ga in
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Understanding & Managing
StressPSYCHOLOGICAL EFFECTS
De p resse dBo re dUr g e t o c r y
Ur g e t o hi d e Su s p ic iou s n essNe ga tive a ttit ud e/th oug htsLon e lin ess
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Understanding & Managing
StressP SYCHO LOGICA L EFFECTS
Anx iou sNerv ou sW o rr y
Ni g htm a resH e lpl ess n essCon f u si on
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Understanding & Managing
StressPSYCHOLOGICAL EFFECTS
I rrit abl eFee ling s o f un re al it yUr g e t o r unUnabl e t o conc e n tr a teLeth a r gyDe c isi on m ak ing- bo th m ajo r & mi no r - b e co mes d iffi cul t
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Understanding & Managing
StressPSYCHOLOGICAL EFFECTS
Exc essive dayd re a mi ng abou t g etti ng away fr o m it allUse o f s lee p ing p ill s
Th oug hts tr a il w hi le s p e ak ing o r w riti ngSudd e n ou t bu rsts o f tem p er o r h o sti lit y
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Understanding & Managing
StressPSYCHOLOGICAL EFFECTS
Fo r g etf uln ess re ga r d ingappo in tme n ts, da tes, d e adl in es
Freq u e n t s p e ll s o f b r ood ingand a fee ling o f inad eq uacyR evers al s in u s ual b eh a vi ou r
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Understanding & Managing
StressB EHAVIOURAL EFFECTS
Ciga rette sm ok ingI m pul sive b eh a vi o rInapp r op ri a te c r y ing
Agg ressiveO vere a ti ngLack o f in iti a tive
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Understanding & Managing
StressB EHAVIOURAL EFFECTS
Usi ng p e opl eDr ug / Alco h ol abu seCyn ical
Faul t fi nd ingAn tis oc ialUnd er e a ti ngLow ere d se x d rive
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Understanding & Managing
StressB EHAVIOURAL EFFECTS
Acc id e n t p r on eBla mi ngNerv ou s laug hi ng
R e clu siveIn f le x ibl eN agg ing
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Understanding & Managing
StressPHYSIOLOGICAL EFFECTS
Hyp erte n si onCo r ona r y he a rt d ise a seMig r a in e, te n si on he adac he
Ulc ersAsthm a ti c cond iti on sChr on ic backac hesArthritis
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Understanding & Managing
StressPHYSIOLOGICAL EFFECTS
All er g iesSk in d is o r d ersHyp erth y r o id ism
Verti goMo re freq u e n t in fe c ti on sS e xual dy sf unc ti on s
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Understanding & Managing Stress
PHYSIOLOGICAL EFFECTS
H e a rt pound ingBow e l al ter a ti on sS t o m ac h d istress
Dizzi n essLing eri ng coldDr y m ou thFa ti gu e
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Understanding & Managing Stress
PHYSIOLOGICAL EFFECTS
We akn essFidg eti ngSw e a ti ng
Ano re x iaIn s o m n iaMu s cl e te n si onGe n er al ize d ac hes and pa in s
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Understanding & Managing Stress
MENTAL S TRESSMENTAL S TRESS
Mental attitudes generally negativeMental lethargy
Rarely develop new ideas
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Understanding & Managing Stress
MENTAL S TRESSMENTAL S TRESS
Difficulty in concentrationConfusionRarely express your feelings throughmusic, art, dance or writing
No intellectual relaxationMake negative self-statements
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Understanding & Managing Stress
MENTAL S TRESSMENTAL S TRESS
Fail to keep abreast of current eventsMind is often in a whirl
Rarely introduce innovations into work Frequently suffer from forgetfulness
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Understanding & Managing Stress
BURN OUT EFFECTS
Complaints of fatigue, being overworked,exhaustionShows loss of enthusiasm, energy, drive, pep
team spiritShows loss of imagination, creativity, refusal totake risks
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Understanding & Managing Stress
Basic Guidelines For Cop ingBasic Guidelines For Cop ing
Recognise and admit that you are feelingstressed and anxious
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Understanding & Managing Stress
Basic Guidelines For Cop ingBasic Guidelines For Cop ing
Give yourself permission to feel anxious aboutwhatever it is that is bothering you. But ask Howmuch anxiety is too much"
Try to pinpoint what it is you are anxious about. If you can't pinpoint it, don't worry too much about itand move onBecome aware of your body's symptoms. Don't letthem scare you, let them talk to you
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Understanding & Managing Stress
Basic Guidelines For Cop ingBasic Guidelines For Cop ing
If you do know what it is that is botheringyou, what can you do to eliminate or minimise the situation?
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Understanding & Managing Stress
Basic Guidelines For Cop ingBasic Guidelines For Cop ing
Most importantly, how can you react differently
so you won't be so affected by this situation?Listen to the dialogue within yourself. Are youfilling yourself with negative thoughts about acertain situation?
Listen to the dialogue of those around you. Issomeone around you being negative anddragging you down with them?
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Understanding & Managing Stress
Basic Guidelines For Cop ingBasic Guidelines For Cop ing
Are you overwhelming yourself with "shoulds"and high expectations? If so, which ones wouldyou eliminate?Give yourself positive reinforcement for even thesmallest accomplishments.
Are you blaming someone else for your anxieties,unhappiness, poor health, lack of success or whatever?Take responsibility for yourself and make some
positive changes?
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Understanding & Managing Stress
EXPECTATION S Vs FULFILMENT EXPECTATION S Vs FULFILMENT
Realistic Vs Unrealistic Expectations
Flexibility Vs Rigidity
Must recognise own ability and potential
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Understanding & Managing Stress
Remember that .
In the short run, anyone, can be avictim, even you
In the long run,there are no victims --- only w illing participants
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Understanding & Managing Stress
Remember that .
The key to winning back your timeis to be more effective at being
rather than doing
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Understanding & Managing Stress
Remember that .
Albert Einstein didnt remember histelephone number. He didnt want to
clutter his mind with information thatcould be accessed anytime.
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Understanding & Managing Stress
Remember that .
You are more resourceful than you oftenacknowledge and
You always have more options than youknow
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Understanding & Managing Stress
Remember that .
You dont have to catch the ballevery time someone throws it at you
Learn how to say NO!!