Stress And Its Management

MANAGING STRESS Dr. C. R. Darolia Prof. of Psychology K. U. Kurukshetra

UNDERSTANDING STRESS • DISCREPANCY BETWEEN DEMANDS AND RESOURCES • RESPONSE OF THE BODY TO ANY DEMAND MADE ON IT- INTERNAL OR EXTERNAL • ALL DEMANDS, PRESSURES, THREATS, CONFLICTS, CHALLENGES, AND DIFFICULTIES WE FACE CAN TRIGGER OUR BODY'S STRESS RESPONSE • STRESS IS NOT ALWAYS NEGATIVE OR HARMFUL • EUSTRESS IS POSITIVE AND GOOD • IT IS DISTRESS THAT IS HARMFUL

UNDERSTANDING STRESS • DISTRESS OFTEN RESULTS IN BREAKDOWN IN PHYSICAL AND PSYCHOLOGICAL HEALTH

• STRESS IS A FACT OF EVERYDAY LIFE AND INEVITABLE • IT IS SOMETHING TO COPE WITH • THE AMOUNT OF STRESS WE EXPERIENCE DEPENDS UPON: - PHYSIOLOGY, PSYCHOLOGY (PERSONALITY) - PERSONAL AND SOCIAL RESOURCES

MAJOR SOURCES OF STRESS •

OUR ENVIRONMENT: TIME PRESSURES, LIFE HASSLES, PERFORMANCE STANDARDS, INTERPERSONAL DEMANDS, THREATS TO OUR SECURITY AND SELF-ESTEEM, NOISE, CROWDING

2.OUR BODY: THE RAPID GROWTH OF ADOLESCENCE, AGING, ILLNESS, ACCIDENTS, SLEEP, CHANGE IN DIET, VARIOUS PERIODIC CYCLES 3.OUR THOUGHTS AND EXPECTATIONS: WE MANUFACTURE STRESS FOR OURSELVES WHEN WE WORRY, ANTICIPATE THE WORST (NEGATIVE THOUGHTS), OR CREATE UNREALISTIC DEMANDS

PREREQUISITES TO MANAGE STRESS • RECOGNIZING SYMPTOMS OF STRESS • BEING ABLE TO ANTICIPATE/PREDICT STRESS •UNDERSTANDING WHERE IT COMES FROM •ASSESSMENT OF THE STRESSFUL SITUATION • UNDERSTANDING THE COMPLETE STRESS CYCLE • EVALUATION OF THE DEMAND OR THREAT • CHOOSING THE EFFECTIVE COPING STRATEGY

OUR STRESS RESPONSE WHENEVER WE EXPERIENCE STRESS, OUR ENTIRE BODY SWINGS INTO IMMEDIATE ACTION • THE BRAIN SENDS SIGNALS TO RELEASE ADRENALINE INTO THE BLOOD STREAM • BLOOD VESSELS CONSTRICT • THE MUSCLES TIGHTEN • BREATHING BECOMES QUICK AND SHALLOW • THE STOMACH TIGHTENS AND SECRETES ACID • INTENSE EMOTIONS: FEAR, ANXIETY, RAGE, ANGER

TURNING OFF STRESS RESPONSE • TAKING DIRECT ACTION AGAINST THE SITUATION

OR THREAT, i.e., FIGHT OR FLIGHT • ACTIVELY RESPONDING TO A SITUATION OR BY ENGAGING IN OTHER MEANINGFUL ACTIVITY • ACTIVATING AN OPPOSITE RESPONSE IN THE BODY--THE RELAXATION RESPONSE, e.g., MEDITATION, PROGRESSIVE RELAXATION BIOFEEDBACK

OR

HOW TO MANAGE STRESS 1. ACCEPT RESPONSIBILITY FOR THE SELFCREATED STRESS (MOST OF OUR STRESS COMES FROM OUR THOUGHTS AND EXPECTATIONS) 2. LEARN NEW WAYS OF RESPONDING TO DEMANDS (USE THE RATIONAL COPING STRATEGIES) 3. CHECK OUT YOUR ROLE EXPECTATIONS FOR OUTDATED & UNREALISTIC DEMANDS 4. SET PRIORITIES AND KEEP THESE DECISIONS CONSISTENT WITH YOUR VALUES

1. RENEW YOURSELF; RECONNECT WITH YOURSELF 6. DEVELOP YOUR SUPPORT SYSTEM (PERSONAL NETWORKS, SUPPORT FROM PEOPLE FIND AREAS YOU NEED TO INCREASE RESOURCES) 7. TAKE GOOD CARE OF YOURSELF: PHYSICALLYRELAXATION

DIET,

SLEEP,

EXERCISE,

MENTALLY- STIMULATING AND CHALLENGING YOUR INTELLECT EMOTIONALLY- BE AWARE OF YOUR FEELINGS, NEEDS, TREAT YOURSELF WITH LOVE & COMPASSION INTRAPERSONALLY - LET NEGATIVE FEELINGS

8. FOCUS ON POSITIVES; LEARN FROM NEGATIVE EVENTS BUT DON'T DWELL ON THEM 9. LOOK AT ISSUES OF BALANCING ENERGY AND TIME COMMITMENTS: RELATING WORK, SELF, FAMILY AND FRIENDS 10. INTEGRATE FUN, PLAY, LAUGHTER, AND LIGHTNESS INTO YOUR DAILY LIFE 11. EXPRESS ANGER SAFELY- MAY BE IN ISOLATION 12. ADMIT YOUR MISTAKES DON'T WASTE TIME AND ENERGY IN COVER-UPS

13. LEARN TO SAY NO 14. INTERACT AND PLAY WITH CHILDREN 21. ENJOY A HOBBY; LISTEN TO RELAXING MUSIC 15. REMEMBER THAT NOT EVERYONE HAS TO LIKE YOU. PLEASING EVERYONE IS EXHAUSTING AND HIGHLY STRESSFUL

THANK YOU