Stress Management 1ssn

8/14/2019 Stress Management 1ssn

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STRESSMANAGEMENT


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Important questions :

Hows your life going?

Are you enjoying your life?

Are you making as much money as you

want?

Are you having enough fun/leisure?

Are you getting what you want from life?


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DO WE EXERCISE THE RIGHT

CHOICE?

Every day, I can CHOOSE to behappy or sad, stressed or relaxed,

etc.If things are getting hectic I askmyself, "What can I do about it

today, right now?"

Sometimes, the answer is"nothing." When that happens, Ijust try to go on about the

business of taking care of what I

CAN do, today, right now.


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WHAT IS STRESS?

"Stress occurs when the

pressures upon us exceed our

resources to cope with thosepressures."


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WHAT IS STRESS? External events could be

Job and the environment task,colleagues,policies, and the environment itself.

Socio- cultural context of ones life

Internal drive

- encompasses things that are intimate andpersonal like values, health,abilities etc.


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The four basic variations of

stress

Overstress

(hyperstress)

stressGood stress

(eustress)

Understress

hypostress

Bad stress

(distress)


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Signs of Stress Physical Symptoms may include:

Chest PainsExcessive tirednessHeadachesFrequent colds and minor ailmentsPalpitationsInsomniaMuscular aches

NauseaSweatingDizziness


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Signs of StressEmotional Symptoms may include:AngerAnxietyDepressionIrrational fearsMood swingsGuiltIrritability

PessimismResentmentFeeling of powerlessness and lack of control


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Signs of Stress

Behavioural Symptoms may include:

Crying

Excessive consumption of alcoholFidgeting

Lashing out at others

Smoking

Swearing

Shouting


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Signs of Stress

Mental Symptoms may include:

Poor memory and concentration

Confusion

Loss of sense of humour

Incessant negative thoughts


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THE NATURE OF STRESS

OPTIMAL STRESS

UNDERLOAD OVERLOAD

LOW HIGHLEVEL OF STRESS

Boredom;

Apathy

Poor Morale

OptimalPerformance

Tense:mistakes

Irritable

Low SelfEsteem

POOR

GOOD

LEVEL

OF

PERFORMANCE


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PHYSIOLOGICAL EFFECTS: Digestion slows blood directed to the muscles

and the brain.

Breathing gets faster.

Heart speeds up- BP soars- heart pounding

Perspiration increases burns more energy

Muscles tense stiff back and neck

Sugars and fats pour into the blood stream increased strength and energy


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"The stress response of the body issomewhat like an airplane readying for

take-off. Virtually all systems (eg, theheart and blood vessels, the immunesystem, the lungs, the digestive system,

the sensory organs, and brain) aremodified to meet the perceived danger."


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CAUSES OF STRESS:

Survival

Internally GeneratedEnvironment and Job relatedFatigue and Work Overload


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Type A personality

Doing Several Things Concurrently

Bored When Other People Are Talking

Anxious To Finish Work At Hand

Eating, Talking, Walking At Top Speed

Unobservant Of Anything, Unconnected

Find It Hard To Laugh At Yourself

Hard To Delegate

Pushing Others To Achieve Your Standards


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MANAGEMENT OF STRESSDE-STRESSING Achievements

List out your days achievements, however small

they be, which make you feel good; force

yourself to generate at least three.

Repeat this exercise each day for a week or two.

The idea is to feel positive about self and not get

vindicated by diminishing spiral that states I

never achieve anything


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MANAGEMENT OF STRESSDE-STRESSING Humour & Laughter

Stress can get into a feedback loop. Morethe stress, more the unhappiness andmore the stress etc. Break the loop.

Note down everything that makes youlaugh. Not a snide, put down sort oflaughter, but sheer uncontrolled hilarity.When was it last that you had suchlaughter. Can you re-visit such situations books, films/TV, companionship etc.


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MANAGEMENT OF STRESS DE-STRESSING Music soothes

Music soothes the savage breast, if of the right

type. All music is not de-stressing. Find out

which music relieves your stress. Look for slow,

calm music, reminiscent of flowing water and

happy, untroubled times


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MANAGEMENT OF STRESSDE-STRESSING we are what we eat

There is no magic link between food andstress relief. In fact being careful aboutdiet can actually be stressful.

However, the need for reducing our intakeof saturated fat and salt, while eating morevegetables, fruit, fish, fibre andcarbohydrates is hard to dispute.

Stress may cause dehydration and weought to drink more water.


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MANAGEMENT OF STRESS DE-STRESSING Our dress

Tight, formal clothes increase stress levels.

Loose, informal clothes help us relax.

Find ways to wear casuals more often.

Wear loose clothes while sleeping.


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All experiences are subjective:


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MANAGEMENT OF STRESSDE-STRESSING Our Perceptions

Perceptions are amazingly important to stress:

An exercise

imagine 9/11


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Critical Incident Stress

Management (CISM)


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THEOLOGIAN RHEINHOLD NIEBUHR SAYS :

"Serenity Prayer"

God, grant me the serenity to accept the things Icannot change;

Courage to change the things I can;

and the wisdom to know the difference-

living one day at a time;enjoying one moment at a time;

Accepting hardships as the pathway to peace.


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Stress Management 1ssn

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