STRESS AND ITS MANAGEMENT

By: Mr. Vinodkumar PatilAssc ProfBLDEAShri B M Patil Institute Of Nursing SciencesVijayapurKarnataka

Introduction

Modern life is full of hassles, deadlines,frustrations, and demands.

For many people, stress is so common place thatit has become a way of life.

Stress isn’t always bad. In small doses, it can helpyou perform under pressure and motivate you todo your best.

But when you’re constantly running inemergency mode, your mind and body pay theprice.

BRIEF HISTORY

In the 1920s and 1930s,the term wasoccasionally being used in biological andpsychological circles to refer to a mentalstrain, unwelcome happening, or, moremedically, a harmful environmental agentthat could cause

CONCEPT OF STRESS

Stress is a complex phenomenon. It is verysubjective experience.

What may be challenge for one will be astressor for another.

It depends largely on backgroundexperiences, temperament andenvironmental conditions.

Stress is the term often used to describedistress, fatigue and feelings of not beingable to cope.

Conti…

The term stress has been derived from theLatin word ‘stringer’ which means to drawtight.

The term was used to refer the hardship,strain, adversity or affiction.

Definition of stress

Stress is defined as the body’s response tosituations that pose demands, constraints oropportunities,

Stress is defined as an individual’s reaction toany change that requires an adjustment orresponse, which can be physical, mental, oremotional

Stress may be defined as real or interpretedthreat to the physiological or psychologicaland/or behavioral response

KINDS OF STRESS

Acute stress is experienced in response to animmediate perceived threat, either physical,emotional or psychological.

During an acute stress response, theautonomic nervous system is activated andthe body experiences increased levels ofcortisol, adrenalin and other hormones thatproduce an increased heart rate, quickenedbreathing rate, and higher blood pressure.

Preparing the body to fight or run away.

Episodic stress

Acute stress that is suffered too frequently iscalled episodic stress.

Episodic stress is also typically observed inpeople with “Type A” personality, whichinvolves being overly competitive,aggressive, demanding and sometimes tenseand hostile.

Because of this, The symptoms of episodicstress are found in Type A persons.

Chronic stress

Chronic stress is the total opposite of acutestress; it’s not exciting and thrilling, butdangerous and unhealthy.

This type of stress is brought about by long-term exposure to stressors

Serious illnesses like stroke, heart attack,cancer, and psychological problems such asclinical depression and post-traumaticdisorder can originate from chronic stress.

LEVELS OF STRESS

EUSTRESS

Stress resulting from pleasant events or conditions is called eustress.

Eustress can be defined as a pleasant or curative stress. We can't always avoid stress, in fact, sometimes we don't want to.

Often, it is controlled stress that gives us our competitive edge in performance related activities like athletics, giving a speech, or acting

DISTRESS

Stress resulting from unpleasant events or conditions is called distress.

Bad stress

If a stimulus we react to is negative, we are actually feeling “distress” though we label it as stress. e. g. death of a close friend.

Acute stress

Chronic stress

Stress Warning Signs and Symptoms

Cognitive Symptoms

Memory problems

Inability to concentrate

Poor judgment

Seeing only the negative

Anxious or racing thoughts

Constant worrying

Emotional Symptoms

Moodiness

Irritability or short temper

Agitation, inability to relax

Feeling overwhelmed

Sense of loneliness and isolation

Depression or general unhappiness

Physical Symptoms

Aches and pains

Diarrhoea or constipation

Nausea, dizziness

Chest pain, rapid heartbeat

Loss of sex drive

Frequent colds

Behavioral Symptoms

Eating more or less

Sleeping too much or too little

Isolating yourself from others

Procrastinating or neglecting responsibilities

Using alcohol, cigarettes, or drugs to relax

Nervous habits (e.g. nail biting, pacing)

Causes of stress

The situations and pressures that cause stressare known as stressors.

A stressor is any stimulus which evokes astress response. Stressors may be real orimagined, internal or external.

The overall impact of a stressor will dependon its characteristics and the characteristicsof those who have been affected.

EXAMPLES OF STRESSORS

External stressors

Internal stressors

Occupational stressors

Developmental stressors

Situational stressors

EXTERNAL STRESSORS

Physical environment-Noise, bright lights, heat,confined spaces

Social(interaction with people)-rudeness,bossiness or aggressiveness on the part ofsomeone else.

Organizational-Rules, regulations, deadlines

Major life events –Death of a close familymember, loss of job, promotion, new baby.

Daily hassles-Misplacing keys, mechanicalbreakdowns

INTERNAL STRESSORS

Lifestyle choices-Not enough sleep, overloaded schedule.

Negative self –talk, pessimistic thinking, self-criticism, over analyzing

Mind traps-Unrealistic expectations, taking things personally, exaggeration, rigid thinking.

Stressful personality traits Perfectionist, workaholic, pleaser.

OCCUPATIONAL STRESSORS

Having no participation in decisions that affect one’sresponsibilities

Unreasonable demands for performance. Lack of effective communication and conflict

resolution methods among workers and employers Lack of job security. Working for long hours. Excessive time spent away from home and family. Office politics and conflicts between workers. Wages not commensurate with levels of

responsibility.

DEVELOPMENTAL STRESSORS:

CHILD Beginning of school

Establishing peer relationships and adjustments

Coping with peer-compitation

ADOLESCENT Accepting changing physical changes and

developing relationships

Achieving independence

Choosing a career

Conti…

YOUNG ADULT Getting married Leaving home Managing a home Getting started in an occupation Continuing one education Rearing children

MIDDLE ADULT Accepting physical changes of aging Maintaining social status and standards of living Helping teenage children to become independent Adjusting to aging parents

Conti…

OLDER ADULTS

Accepting decreasing physical abilities and health

Accepting changes in residence

Adjusting to retirement and reduced income

Adjusting to death of spouse and friends

SITUATIONAL STRESSORS

Examples:

Death of a family member

Marriage or divorce

Birth of a child

New job

Illness

Common external causes of stress

Major life changes

Work or school

Relationship difficulties

Financial problems

Being too busy

Children and family

Common internal causes of stress

Chronic worry

Pessimism

Negative self-talk

Unrealistic expectations/Perfectionism

Rigid thinking, lack of flexibility

All-or-nothing attitude

Below is a list of some stressful occupations and the occupational stress rating associated with them:

Doctor 6.8%

Nurse 6.5%

Fireman 6.3%

Paramedic 6.3%

Teacher 6.2%

Hans Selye's Model of Stress

Stressors like heat, pain, toxins, viruses, cause the body to respond with a fight-or-flight response.

Stress consists of physiological reactions that occur in three stages:

Alarm Phase

Resistance Phase

Exhaustion Phase

Alarm Phase

Upon encountering a stressor, body reactswith “fight-or-flight” response andsympathetic nervous system is activated.

Hormones such as cortisol and adrenalinreleased into the bloodstream to meet thethreat or danger.

The body’s resources now mobilized.

Resistance Phase

Parasympathetic nervous system returnsmany physiological functions to normal levelswhile body focuses resources against thestressor.

Blood glucose levels remain high, cortisol andadrenalin continue to circulate at elevatedlevels, but outward appearance of organismseems normal.

Increase HR, BP, breathing

Body remains on red alert.

Exhaustion Phase

If stressor continues beyond body’s capacity, organism exhausts resources and becomes susceptible to disease and death.

Burnout

A psychological process resulting from work stress that results in:

Emotional exhaustion

Depersonalization

Feelings of decreased accomplishment

INDICATORS OF BURNOUT:

Emotional

Exhaustion

Depersonalization Low Personal

Accomplishment

Feel drained by work Have become

calloused by job

Cannot deal with

problems effectively

Feel fatigued in the

morning

Treat others like

objects

Do not have a

positive influence on

others

Frustrated Do not care what

happens to other

people

Cannot understand

others’ problems or

identify with them

Do not want to work

with other people

Feel other people

blame you

No longer feel

exhilarated by your

job

STRESS MANAGEMENT

Strategies may be categorised as:

INDIVIDUAL STRATERGIES

ORGANISATIONAL STRATEGIES

INDIVIDUAL STRATERGIES

Biofeedback: Biofeedback is the process ofgaining greater awareness of manyphysiological functions primarily usinginstruments that provide information on theactivity of those same systems, with a goal ofbeing able to manipulate them at will. Someof the processes that can be controlledinclude brainwaves, muscle tone, skinconductance, heart rate and pain perception.

Conti…

Biofeedback may be used to improve health,performance, and the physiological changeswhich often occur in conjunction with changes tothoughts, emotions, and behaviour.

Eventually, these changes may be maintainedwithout the use of extra equipment, even thoughno equipment is necessarily required to practicebiofeedback actually.

Biofeedback has been found to be effective forthe treatment of headaches and migraines.

Time management

Time management is the act or process ofplanning and exercising conscious controlover the amount of time spent on specificactivities, especially to increase effectiveness,efficiency or productivity.

A time management system is a designedcombination of processes, tools, techniques,and methods.

Others

Meditation

Cognitive therapy

Relaxation technique

Steps To Managing Stress

Step 1: Identify if you are stressed.

Step 2: Identify the stressor.

Steps To Managing Stress

Step 3: Identify the reason for the stressor.

Steps To Managing Stress

Step 4: Select an appropriate stress management strategy and apply it.

Steps To Managing Stress

Steps To Managing Stress

Step 5: Evaluate.