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Understanding Stress Management in 40 Characters
- 1. Understanding & Managing Stress DR. SANJAY CHUGH M.D. (PSYCH.) CONSULTANT PSYCHIATRIST
- 3. Understanding & Managing Stress The time necessary to learn all the rules for effective living now exceeds your life expectancy!!
- 4. Understanding & Managing Stress SOME FACTS • 75-90% of adult visits to primary care physicians are for stress related problems. • The commonest problems world-wide are a mixture of anxiety and depression.
- 5. Understanding & Managing Stress SOME FACTS • MAXIMUM absenteeism on an average workday is because of stress related problems • More heart attacks on Monday, 9:00 A.M. than at any other time of the week.
- 6. Understanding & Managing Stress MORE FACTS • Life after death is all okay but what about life after birth? • The only time there is a total absence of stress is in death • Stress is essentially the rate of all the wear and tear caused by life
- 8. Understanding & Managing Stress • Driving your car in rush hour • Getting a last minute work assignment • Misplacing something in the house….
- 9. Understanding & Managing Stress • Having something break while using it • Dealing with incompetence at work • Planning your budget • Being blamed for something • Waiting in a long line at the store or bank
- 10. Understanding & Managing Stress WHAT IS STRESS?
- 11. Understanding & Managing Stress Stimulus ------------- Reaction
- 13. Understanding & Managing Stress The BAD News : Stress is an inescapable part of modern life The GOOD News : Stress isn't altogether bad news
- 14. Understanding & Managing Stress • ADAPTATIONADAPTATION • Body 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 on them • Important is our perception and subjective interpretation of the stressor.
- 15. Understanding & Managing Stress WHAT ARE STRESSORS? Stressors are events that threaten or challenge people
- 16. Understanding & Managing Stress SOURCES OF STRESS • DAILY HASSLES • MAJOR LIFE EVENTS • CATASTROPHES
- 17. Understanding & Managing Stress TOP FEW DAILY HASSLES • INTERPERSONAL CONFLICTS • CONCERNS ABOUT WEIGHT • HEALTH OF A FAMILY MEMBER • RISING PRICES OF COMMON GOODS • HOME MAINTENANCE • TOO MANY THINGS TO DO
- 19. Understanding & Managing Stress • Experience of sense of isolation • Suffer from loneliness • Frequently nag others • Lack of intimacy • Often distrustful • Seldom go out with family • Harbour resentments • Lash out at others • Reduced contact with friends • Disturbed family relationships • Tend to use people for personal gain
- 20. Understanding & Managing Stress PSYCHOLOGICAL EFFECTS • Depressed • Bored • Urge to cry • Urge to hide • Suspiciousness • Negative attitude/thoughts • Loneliness
- 21. Understanding & Managing Stress PSYCHOLOGICAL EFFECTS • Anxious • Nervous • Worry • Nightmares • Helplessness • Confusion
- 22. Understanding & Managing Stress PSYCHOLOGICAL EFFECTS • Irritable • Feelings of unreality • Urge to run • Unable to concentrate • Lethargy • Decision making- both major & minor- becomes difficult
- 23. Understanding & Managing Stress PSYCHOLOGICAL EFFECTS • Excessive daydreaming about “getting away from it all” • Use of sleeping pills • Thoughts trail while speaking or writing • Sudden outbursts of temper or hostility
- 24. Understanding & Managing Stress PSYCHOLOGICAL EFFECTS • Forgetfulness regarding appointments,dates, deadlines • Frequent spells of brooding and a feeling of inadequacy • Reversals in usual behaviour
- 25. Understanding & Managing Stress BEHAVIOURAL EFFECTS • Cigarette smoking • Impulsive behavior • Inappropriate crying • Aggressive • Overeating • Lack of initiative
- 26. Understanding & Managing Stress BEHAVIOURAL EFFECTS • Using people • Drug/Alcohol abuse • Cynical • Fault finding • Antisocial • Under eating • Lowered sex drive
- 27. Understanding & Managing Stress BEHAVIOURAL EFFECTS • Accident prone • Blaming • Nervous laughing • Reclusive • Inflexible • Nagging
- 28. Understanding & Managing Stress PHYSIOLOGICAL EFFECTS • Hypertension • Coronary heart disease • Migraine, tension headache • Ulcers • Asthmatic conditions • Chronic backaches • Arthritis
- 29. Understanding & Managing Stress PHYSIOLOGICAL EFFECTS • Allergies • Skin disorders • Hyperthyroidism • Vertigo • More frequent infections • Sexual dysfunctions
- 30. Understanding & Managing Stress PHYSIOLOGICAL EFFECTS • Heart pounding • Bowel alterations • Stomach distress • Dizziness • Lingering cold • Dry mouth • Fatigue
- 31. Understanding & Managing Stress PHYSIOLOGICAL EFFECTS • Weakness • Fidgeting • Sweating • Anorexia • Insomnia • Muscle tension • Generalized aches and pains
- 32. Understanding & Managing Stress MENTAL STRESSMENTAL STRESS • Mental attitudes generally negative • Mental lethargy • Rarely develop new ideas
- 33. Understanding & Managing Stress MENTAL STRESSMENTAL STRESS • Difficulty in concentration • Confusion • Rarely express your feelings through music, art, dance or writing • No intellectual relaxation • Make negative self-statements
- 34. Understanding & Managing Stress MENTAL STRESSMENTAL STRESS • Fail to keep abreast of current events • Mind is often in a whirl • Rarely introduce innovations into work • Frequently suffer from forgetfulness
- 35. Understanding & Managing Stress BURN OUT EFFECTS • Complaints of fatigue, being overworked, exhaustion • Shows loss of enthusiasm, energy, drive, pep team spirit • Shows loss of imagination, creativity, refusal to take risks
- 36. Understanding & Managing Stress BURN OUT • Becomes defensive easily, has poor relationships with key people • Is disorganized, has poor recall, memory loss
- 37. Understanding & Managing Stress Basic Guidelines For CopingBasic Guidelines For Coping • Recognise and admit that you are feeling stressed and anxious
- 38. Understanding & Managing Stress Basic Guidelines For CopingBasic Guidelines For Coping • Give yourself permission to feel anxious about whatever it is that is bothering you. But ask “How much 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 it and move on • Become aware of your body's symptoms. Don't let them scare you, let them talk to you
- 39. Understanding & Managing Stress Basic Guidelines For CopingBasic Guidelines For Coping • If you do know what it is that is bothering you, what can you do to eliminate or minimise the situation?
- 40. Understanding & Managing Stress Basic Guidelines For CopingBasic Guidelines For Coping • Most importantly, how can you react differently so you won't be so affected by this situation? • Listen to the dialogue within yourself. Are you filling yourself with negative thoughts about a certain situation? • Listen to the dialogue of those around you. Is someone around you being negative and dragging you down with them?
- 41. Understanding & Managing Stress Basic Guidelines For CopingBasic Guidelines For Coping • Are you overwhelming yourself with "shoulds" and high expectations? If so, which ones would you eliminate? • Give yourself positive reinforcement for even the smallest 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?
- 42. Understanding & Managing Stress The Ten Commandments • Thou shalt regularly do those things that are most enjoyable to thee without harming others or self • Thou shalt take time to physically relax or meditate daily • Thou shalt exercise aerobically 3-5 times each week • Thou shalt sleep 7-8 hours each night
- 43. Understanding & Managing Stress The Ten Commandments • Thou shalt not take thyself so seriously • Thou shalt grant yourself the right to make mistakes • Thou shalt share your feelings each day • Thou shalt eat a healthy, balanced diet • Thou shalt do the important things first • Thou shalt respect and express your own opinions
- 44. Understanding & Managing Stress EXPECTATIONS Vs FULFILMENTEXPECTATIONS Vs FULFILMENT • Realistic Vs Unrealistic Expectations • Flexibility Vs Rigidity • Must recognise own ability and potential
- 45. Understanding & Managing Stress Remember that ……. • In the short run, anyone, can be a victim, even you • In the long run,there are no victims--- only willing participants
- 46. Understanding & Managing Stress Remember that ……. The key to winning back your time is to be more effective at being rather than doing
- 47. Understanding & Managing Stress Remember that ……. Albert Einstein didn’t remember his telephone number. He didn’t want to clutter his mind with information that could be accessed anytime.
- 48. Understanding & Managing Stress Remember that ……. • You are more resourceful than you often acknowledge and • You always have more options than you know
- 49. Understanding & Managing Stress Remember that ……. • You don’t have to catch the ball every time someone throws it at you • Learn how to say NO!!