Stress Management

STRESS MANAGEMENT

STRESS MANAGEMENT WHAT IS STRESS? • Stress Is Pressure From External Circumstances That Can Cause Internal Tensions. • This Corresponds to Our Addiction to Speed and Our Obsession With Activity. • Filling Our Lives With So Much to Do and So Little Time, We Live and Work in a State of Chronic Catch-up, Never Stopping to Take Our "Psychological Temperature" Along the Way.

STRESS IS SYNONYMOUS WITH WORRY.

Stress is:  the ability to withstand strain  like body temperature P E R F O R MA NC E

ANXIETY or STRESS Stress is like a fire, embers, permanent embers. We can either control them to be harmless embers and enjoy their glow or fan them into huge fires. Not knowing better, many of us do the latter.

STRESS IS A “FUNNY” EMOTION

STRESS RESULTS FROM IMBALANCE BETWEEN DEMANDS AND RESOURCES.

STRESS OCCURS WHEN PERCEIVED PRESSURE EXCEEDS ONE’S ABILITY TO COPE.

STRESS IS LOW WHEN TOLERANCE LEVEL IS HIGH AND VICE-VERSA.

STRESS IS VERY NATURAL AND IMPORTANT PART OF LIFE.

MOST PEOPLE UNDERESTIMATE “STRESS” ALL SUFFERINGS AND DISCOMFORT START WITH STRESS

STRESS MANAGEMENT TYPES OF STRESS  EUSTRESS (HEALTHY ESSENTIAL STRESS)  SENSIBLE RECREATIONAL ACTIVITIES.  JOY- ANY KIND OF POSITIVE IMPULSE.  SPORTS- PRACTISED AS HOBBIES.

 DISTRESS  ANGER  HATRED ,FRUSTRATION, JEALOUSY.  CONTINOUS MENTAL AND PHYSICAL STRAIN OF ANY KIND.

What Happens in Stress? All the Organs of the Body are on ALERT : BRAIN

stimulates

Autonomic Nervous System

BRAIN Affects...

Heart

Blood Pressure & Heart rate increases

Stomach

Acid secretion increases

Response without utilisation leads to : * Restlessness * Uneasiness * Irritation

Liver

Level of blood sugar increases

Helps you to Run or Fight

STRESS IS DIFFERENT THINGS TO DIFFERENT PEOPLE.

STRESS IS THE “WEAR AND TEAR” OUR BODIES EXPERIENCE AS WE ADJUST TO OUR CONTINUALLY CHANGING ENVIRONMENT.

STRESS MANAGEMENT • PREDISPOSING FACTORS – HEREDITY – ENVIORNMENT – GENERAL STATE OF HEALTH AND ILLNESS

ABOUT PEOPLE……. 4%

ARE STRESS PRODUCERS!

16% ARE SEMI-STRESS PRODUCERS!! 36% ARE NEUTRALS - THEY WILL REACT TO YOUR BODY CHEMISTRY. 31% ARE HAPPINESS PRODUCERS FOR WHOEVER THEY COME IN CONTACT WITH. 13% ARE PERMANENTLY STRESSFREE PERSONAL.

Changes, Changes, CHANGES !!! in all aspects of our life……..

Environment

Fashion Communication

Transport

You can’t change anyone. You can’t change your father, your mother, your wife, your brother, your sister, your son, your daughter, not even your boss. Change yourself first.

STRESS HAS PHYSICAL AND EMOTIONAL EFFECTS ON US AND CAN CREATE POSITIVE AND NEGATIVE FEELINGS.

NOT ALL STRESS IS NEGATIVE. EUSTRESS HAS BEEN COINED TO DESCRIBE POSITVE STRESS.

EUSTRESS RESULTS FROM EXHILERATING EXPERIENCES. EUSTRESS IS THE STRESS OF WINNING AND ACHIEVING.

NEGATIVE STRESS IS DISTRESS. IT IS THE STRESS OF LOSING,FAILING AND OVERWORKING.

STRESSORS CAUSE STRESS. STRESS RESULTS FROM FAILURE TO ADEQUATELY COPE WITH STRESSORS.

TOO

MUCH

LEADS

TO

STRESS BURNOUT

CHARACTERISED EMOTIONAL

BY AND

PHYSICAL EXHAUSTION.

STRESS MANAGEMENT THE CAUSES OF STRESS The Factors That Contribute to the Experience of Stress Are Many and Varied. A Useful Overview of These Causes Can Be Gained by Using the 'Analysis Wheel', to View Them. Using This Wheel, You Can Take Six Different Perspectives on the Causes of Stress.

STRESS MANAGEMENT SOCIAL/CULTURAL Stress Can Be Caused by a Whole Range of Social and Cultural Pressures, Such As: •Pressure to Conform to Social or Employment Patterns of Behaviour •Conflict in Relationships, or an Absence of Praise and Being Valued by Others •Lack of Support, Time to Be Listened To, and Time for Relaxation. •Having a High-pressure Job, Being Unemployed, or Only Having a Small Range of Social Circumstances Change of Social Circumstances

STRESS MANAGEMENT BIOLOGICAL Some Examples of the Biological Causes of Stress Include: • Lack of Fitness

• Poor Diet (Eg: Deficiency of Vitamins; Too Much Caffeine) • Allergic Reaction to Chemicals in Food • Genetic Disorder Resulting in Chemical Imbalances in the Body • Changes in Bodily Functions, Such As Pregnancy, Puberty, Menopause, PMT

STRESS MANAGEMENT RATIONAL Some Examples of Rational Causes of Stress Include: •Perceiving the consequences of actions as being dangerous or threatening. •Having an inaccurate perception of self. •Believing one is capable of achieving far too much - setting standards and expectations too high •Misinterpreting the actions of others so as to discount •Not having the skill or knowledge to cope with certain situations, such as not having a rational approach to problem-solving, or conflict resolution, and therefore being unable to cope with problems

STRESS MANAGEMENT PSYCHODYNAMIC The Term 'Psychodynamic' Refers to Subconscious Thoughts and Feelings, Which Often Arise From Childhood Experiences. Examples of Psychodynamic Causes of Stress Include: • Inner Conflicts That Have Not Been Addressed, but Repressed • Encountering Situations That Evoke Stressful Feelings That Were Experienced in Childhood • Expending Effort to Maintain Defenses in Situations That Threaten Self-esteem. • Lack of Self-awareness • Increasing Self Awareness and Personal Growth

STRESS MANAGEMENT SPIRITUAL Some Spiritual Causes of Stress Include:

•Lack of Spiritual Development •An Absence of Truth (Eg: Selfdeception and Deception of Others) •The Lack of a Sense of Personal Agency •Absence of a Relationship With God, and Lack of Forgiveness. •Violation of Personal or Religious Moral Code, Contravention of Accepted Group Practice, or Violation of Laws ("Sin")

STRESS MANAGEMENT EXPERIENTIAL There May Be Many Instant Pressures That Cause an Individual to Experience Stress, Such As: •Too Many Simultaneous Demands From Different People •Environmental Stresses, Such As Noise, Cramped Conditions, or Cluttered Surroundings. •Needs That Are Being Unmet/Frustrated. •The Appearance of a Threat to Survival, Self-esteem, or Identity. •Change in Patterns of Eating, Sleeping, Time Zone, Relationships Etc..

STRESS MANAGEMENT TYPES OF STRESS  EUSTRESS (HEALTHY ESSENTIAL STRESS)  SENSIBLE RECREATIONAL ACTIVITIES.  JOY- ANY KIND OF POSITIVE IMPULSE.  SPORTS- PRACTISED AS HOBBIES.

 DISTRESS  ANGER  HATRED ,FRUSTRATION, JEALOUSY.  CONTINOUS MENTAL AND PHYSICAL STRAIN OF ANY KIND.

STRESS MANAGEMENT • PREDISPOSING FACTORS – HEREDITY – ENVIORNMENT – GENERAL STATE OF HEALTH AND ILLNESS

STRESS IS CAUSED BY THE ABSENCE OF IDEAS. 1/3rd - BORN 1/3rd - OTHERS 1/3rd - GREED & EGO

THE MAIN SYMPTOMS ASSOCIATED WITH BURNOUT ARE: 1. CHRONIC FATIQUE 2. ANGER AT THOSE MAKING DEMANDS ON YOU 3. SELF CRITICISM 4. NEGATIVISM 5. INDIGESTION

6. HEADACHES AND INSOMNIA 7. DEPRESSION 8. CONSTIPATION 9. DIARRHOEA 10.IRREGULAR HEARTBEATS 11. FREQUENT URINATION 12. INCREASE IN CHOLESTORAL LEVELS

• PATHOLOGICAL RESPONSE TO STRESS – MIGRAINE – CORONARY HEART DISEASES – HIGH BLOOD PRESSURE – PEPTIC ULCER – COLITIS – NEUROSIS – SOME SKIN DISEASES – ARTHRITIS

A

CERTAIN LEVEL OF

STRESS IS NECESSARY TO AVOID

BOREDOM,

HIGH

LEVELS OF STRESS OVER SUSTAINED

PERIOD

CAN

DAMAGE YOUR HEALTH.

THE

FIRST

SOLVING

A

STEP

TOWARDS

PROBLEM

IS

TO

BEGIN TO ACT POSITIVELY AND YOU

WILL

STRESS.

SURELY

REDUCE

STRESS MANAGEMENT TECHNIQUES • EFFECTIVE TIME MANAGEMENT IS JUST ONE OF THE MANY WAYS TO KEEP FROM SUCCUMBING TO STRESS OVERLOAD. 4. RELAXATION AND MEDITATION. 5. PHYSICAL EXERCISE .

STRESS MANAGEMENT TECHNIQUES (CONTD) • VIEW LIFE AS CHALLENGES TO SEED, NOT OBSTACLES TO AVOID. • PROPER DIET. 5. SLEEP. 6. HUMOUR. 7. HOBBIES

STRESS MANAGEMENT STRATEGIES FOR STRESS MANAGEMENT 1. Associate With People Whom You Enjoy and Who Support You. 2. Learn and Practice Relaxation or Meditation Skills. 3. Engage in a Vigorous Physical Exercise That Is Convenient and Pleasurable. Sometimes It Helps to Get a Friend to Exercise With You. 4. Don't Let One Thing Dominate You, Such As School Work, Relationships, Jobs, Sports, Etc. 7. View Life As Challenges to Seek, Not Obstacles to Avoid. 6. Take Responsibility for Your Life and Your Feelings, but Never Blame Yourself.

STRESS MANAGEMENT STRATEGIES FOR STRESS MANAGEMENT 7. Protect Your Personal Freedoms and Space. Do What You Want and Feel, but Respect the Rights of Others. Don't Tell Others What to Do, but If They Intrude, Let Them Know. 8. Find a Time and Place Each Day Where You Can Have Complete Privacy. Take Time off From Others and Pressures. Short Time-outs During the Day Can Help Improve Efficient Functioning the Rest of the Day. 9. Don't Drift Along in Troublesome and Stressful Situations or Relationships. Take Action to Change Rather Than Trying to Avoid the Problem. Taking Chances Is the Key to Emotional Well-being.

STRESS MANAGEMENT STRATEGIES FOR STRESS MANAGEMENT 10. Surround Yourself With Cues From Positive Thoughts and Relaxation. 11. Review Your Obligations From Time to Time and Make Sure They Are Still Good for You. If They're Not, Let Them Go. 12. Open Yourself to New Experiences. Try New Things, New Foods, New Places. 13. When Worries Start to Build Up, Talk to Someone. 14. Maintain a Reasonable Diet and Sane Sleep Habits. 15. Avoid the Use of Sleeping Pills, Tranquilizers, and Other Drugs to Control Stress.

S

-

Strengths

T

-

Traffic Control

R

-

Regulate your lives

E

-

Erase

S Sharing Responsibilities S

-

Surrender to GOD

Now, wouldn’t you like to achieve EUSTRESS?

EUSTRESS

is a state of

HEALTHY STRESS where, LIFE is …… a CHALLENGE rather than a HURDLE an OPPORTUNITY rather than a DRAB & DREADED routine