Pull the Plug on Stress
Dr Jagdish R. Vankar
Asst Prof in Psychiatry,
Pramukhswami Medical College,
Karamsad
Harvard Business Review • July 2003
Stress
Stress: Non-specific reaction of the body to any change in ones environment
The change can occur in internal or external environment
The reaction has physical and psychological components
Stressor: An external event which brings about stressful response
Amygdala hijack Every time you feel
threatened, the automatic fight-or-flight response set offs, causes release of cortisol – the stress hormone
Over the years, your body has adapted to living in a perpetual state of stress
Symptoms of being stressed out Physical Symptoms
Changes in sleep or eating patterns Muscular tension Tiredness Colds High blood pressure Indigestion Fatigue
Symptoms of being stressed out Emotional Symptoms
Lack of interest in studies Depression Anger Fear or anxiety Feeling overwhelmed Mood swings
Cognitive Symptoms Forgetfulness Unwanted or repetitive thoughts Difficulty concentrating
90/10 Principle It will change your life (at least the way you react to
situations).
10% of life is made up of what happens to you. 90% of life is decided by how you react.
Our Reactions Depend Upon
Our Attitudes
Perception
Negative self talk
Locus of control
Past experience
Scoring the test Score your answers to each of the questions
according to this key strongly disagree = -3 disagree somewhat = -2 slightly disagree = -1 slightly agree = +1 agree somewhat = +2 strongly agree = +3
Scoring Sheet
Attitude Questions Individual Score
Internal Locus of Control
1, 4, 5, 9, 18, 19, 21, and
23Add 24
Powerful Others
3, 8, 11, 13, 15, 17, 20,
and 22Add 24
Chance2, 6, 7, 10, 12, 14, 16,
and 24Add 24
Exercise Recollect in your mind
some image, event or memory when you were very happy
With these two things in mind… imagine you are getting irritated with something your friend said … now press your “emotional pause button” … close your eyes…
Freeze frame technique To stop the physiological chain reaction, you need to
find a way to manage your stress from moment to moment and day by day using a technique called the “Freeze frame technique’
When a scene becomes stressful, the technique allows you to freeze that perceptual frame and isolate it in time so you can observe it from a more detached and objective viewpoint—similar to pausing the VCR for a moment.
Harvard Business Review • July 2003
Freeze frame technique – 5 steps Recognize and disengage.
Take a time-out so that you can temporarily disengage from your thoughts and feelings—especially stressful ones.
Breathe through your heart. Shift your focus to the area around your heart. Now
feel your breath coming in through that area and out your solar plexus.
Invoke a positive feeling. Make a sincere effort to activate a positive feeling.
Harvard Business Review • July 2003
Freeze frame technique – 5 steps Ask yourself, “Is there a better alternative?”
Ask yourself what would be an efficient, effective attitude or action that would de-stress your system.
Note the change in perspective. Quietly sense any change in perception or feeling
and sustain it as long as you can.
Harvard Business Review • July 2003
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