Stress management Seminar by dr manishankar chakraborty
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Stress management Seminar by dr manishankar chakraborty
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Stress management Seminar by dr manishankar chakraborty
- 1. Stress Management Dr. Manishankar Chakraborty Business Studies Department Ibra College of Technology Sultanate of Oman
- 2. Contents Watch and Introspect Introduction Models Causes Common Symptoms Managing Stress Simple Stress Management Strategies Other Techniques to Manage Stress Stress Scale Managing a Stress Diary Importance of a stress Journal Case-lets for Analysis References 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 2
- 3. Watch and Introspect http://www.youtube.com/watch?v=Dkna kBGQxL0 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 3
- 4. Introduction Stress is a condition or feeling experienced when a person perceives that "demands exceed the personal and social resources the individual is able to mobilize." (Richard S Lazarus) Negative stress- Distress, created with events of crisis and having negative consequences Positive stress- Eustress, created with events having pleasing effect having positive consequences Stress management comprises of methods/psychotherapies to control the level of stress of a person Managing stress is about controlling thoughts, emotions, schedule and dealing with problems and issues in life Identifying stress inducing thoughts, feelings, behavior is not easy 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 4
- 5. Models Transactional Model Richard Lazarus and Susan Folkman (1984) suggested this model. Stress results from “an imbalance between demands and resources” or “when pressure exceeds one‟s perceived ability to cope”. An effective stress management program should identify the factors central to a person controlling his/her stress and identifying interventional methods effectively targeting these factors. Health realization/Innate Health Model Stress does not necessarily follow the presence of a potential stressor. Focuses on the nature of thought process as it determines the response to potentially stressful external circumstances. It helps the stressed individual understand the nature of thought while having insecure thinking, disengage from it and access natural positive feelings. 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 5
- 6. Causes Professional cause- Peer, Superior and Subordinate pressure Meeting deadlines and deliverables Employer‟s expectations Inability to adapt Individualistic rather than a team player Group formations within an organization Myopic approach Self-centric Importing personal issues in the professional front Negative attitude Unprofessional behavior Age Working environment/culture Health Relationships Personal cause- Health Relationships Many more 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 6
- 7. Common Symptoms Restlessness Irritability Lack of Concentration Excess sweating Inability to control ones temper Lack of patience Faster heartbeat Insomnia Sudden strain in relationships Stammering Violent behavior Negative attitude Frequent mood swings Sudden dip in the performance Headache Body ache Depression Indulging in blame game 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 7
- 8. Managing Stress No “One Size Fits All” solution to manage stress Experimenting with different techniques and strategy is a must Change the situation Avoid the stressor Alter the stressor Change your reaction Adapt to the stressor Accept the stressor 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 8
- 9. Simple Stress Management Strategies # 1 Learning to say „No‟ # 2 Avoiding people who cause stress # 3 Taking control of the environment # 4 Avoiding hot-button topics # 5 Paring down to do list # 6 Expressing feelings instead of bottling # 7 Willing to compromise # 8 Being assertive # 9 Managing time better # 10 Reframing problems # 11 Looking at the bigger picture # 12 Adjusting the standards # 13 Focusing on positive # 14 Adjusting attitude # 15 Not trying to control the uncontrollable # 16 Looking for the upside # 17 Learning to forgive # 18 Time for fun and relaxation # 19 Connecting with others 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 9
- 10. Simple Stress Management Strategies # 20 Pursuing hobbies/interests # 21 Involving in something which brings happiness # 22 Keeping the sense of humor # 23 Exercising regularly # 24 Eating a healthy diet # 25 Avoiding sugar, coffee, smoking-temporary high # 26 Getting enough sleep 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 10
- 11. Other techniques to manage stress(Not to be done without a professional’s supervision) Autogenic Training Relaxation technique developed by German psychiatrist Johannes Heinrich Schultz Daily practice of 15 minutes session during morning, lunch time and evening The practitioner will repeat a set of visualizations inducing a state of relaxation in postures like lying down, sitting meditation Cognitive therapy Psychotherapy developed by American psychiatrist Aaron T. Beck Patient overcome difficulties by identifying and changing dysfunctional thinking, behavior and emotional responses Treatment is based on the collaboration between patient and therapist testing beliefs Meditation Practice that trains/induces the mind a mode of consciousness to realize some benefit or as an end in itself by building internal energy, love, patience, generosity, compassion and forgiveness. Yoga Nidra Conscious awareness of deep sleep state to remove autonomic symptoms of high anxiety like Headache, Giddiness, Chest Pain, Palpitations, Sweating and Abdominal Pain Deep breathing Breathing done by contracting the diaphragm(horizontal muscle between chest and stomach cavity) Air enters lungs and the belly expands and is a complementary and alternative treatment 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 11
- 12. Stress Scale Developed by Psychiatrists, Holmes and Rahe(1967) Surveyed more than 5000 patients on a series of 43 life events for last two years Each event called as Life Change Unit (LCU) having different weight for stress More the events, higher is the score and more likely to become ill 300+ High risk of becoming ill in future 150-299 Moderate to high chance of becoming ill in the future Less than 150-Low to moderate chance Moderate and High level patients should avoid crisis which can be prevented Stress scale (Click here) Source- Mindtools 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 12
- 13. Maintaining a Stress Diary Helps to understand causes of short term stress Gives insight to the reaction to stress Identifying levels of pressure in which one can operate Analyze different ways and means to manage stress One should record the following- Date and Time Recent stressful event Subjective assessment on a scale of -10 (most unhappy) and +10 (happiest) Working effectiveness on a scale of 0(completely ineffective) and 10 (greatest effectiveness) Fundamental cause of stress Symptoms Handling the event Stress Diary (Click Here) Source- Mind tools 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 13
- 14. Importance of a stress Journal Helps to identify regular stressors and way of dealing with them. It should contain- (a) What caused the stress? (b) How one felt, physically and emotionally? (c) How did one act in response? (d) What was done to make oneself feel better? 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 14
- 15. Case-lets for Analysis http://manishankarthetrainer.blogspot.com/2013/02/case-lets-on-stress- management.html From the case-lets, (1) Identify the causes of stress. (2) What would you have done to manage the situation? (3) How is it possible to draw a line between ones personal and professional life? (4) Complex-Inferior or Superior can lead to stress. Explain with reasons. 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 15
- 16. Finally, Relax by doing this http://www.youtube.com/watch?v=aG GHxcrm7FY 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 16
- 17. References John Kabat-Zinn, 1990, Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness, Fifteenth edition, Bantam Dell, New York Dr. Frank Lawlis, 2009, Retraining the Brain: A 45-Day Plan to Conquer Stress and Anxiety, Plume, Penguin Group, New York Accessed on 26th January 2013, http://www.helpguide.org/mental/stress_management_relief_coping.htm , Help-guide Accessed on 27th January 2013, http://en.wikipedia.org/wiki/Stress_management, Wiki Accessed on 27th January 2013, http://www.cls.utk.edu/pdf/ls/Week3_Lesson22.pdf , Paper Accessed on 30th January 2013, http://www.mindtools.com/pages/article/newTCS_00.htm, Mind-tools Accessed on 30th January 2013, http://www.mindtools.com/pages/article/newTCS_82.htm, Mind-tools Accessed on 30th January 2013, http://www.mindtools.com/pages/article/worksheets/StressDiary.pdf Mind-tools Accessed on 30th January 2013, http://www.mindtools.com/pages/article/newTCS_01.htm Mind-tools Accessed on 30th January 2013 http://www.mindtools.com/pages/article/albrecht-stress.htm Mind- tools Accessed on 1st February 2013 http://www.youtube.com/watch?v=DknakBGQxL0 Video Accessed on 1st February 2013 Accessed on 1st February 2013 http://www.youtube.com/watch?v=aGGHxcrm7FY Video Accessed on the 1st of February 2013 http://www.manishankarthetrainer.blogspot.com/2013/02/case-lets-on-stress-management.html Blog 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 17