Stress management by SM Panditha
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Transcript of Stress management by SM Panditha
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Adapting to Stress
Sources of Stress
Behavior Patterns
Time Management
Coping with Stress
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Presented by SM Panditha
071822962294
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Adapting to Stress
Sources of Stress
Behavior Patterns
Time Management
Coping with Stress
• Define stress,
• Identify stress,
• Describe and practice stress reduction strategies.
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Adapting to Stress
Sources of Stress
Behavior Patterns
Time Management
Coping with Stress
Hans Selye - Father of stress researchHans Selye - Father of stress research
““The only person The only person without stress is a without stress is a
dead person.”dead person.”
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Sweat (palms, pits, etc.) oyosh oeäu
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Increase in blood pressure, heart rate, and/or breathing rate
re¹r mSvkh”yDo iamkaokh”yqiau .ekSfà fï.h jeöèu
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“Butterflies in stomach”/nausea
nv oe.,Su
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Shaking wia:djr brshï
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Bladder overdrive
YdrSrsl wjYH;d jeöèu
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Change in sleeping patterns (insomnia or hypersomnia)
kskao hEfà rgdj fjkiaèu
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Change in appetite wdydr .ekSfà rgdj fjkiaèu
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MOODY! fkdikaiqka brshï
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Forgetful wu;lèu
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Headache/muscle tension ysiroh$uiamsvq weoSu
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Loss of sex drive
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There are two types of stress
wd;;sfha wdldr folls"P0ssitive stress, called Eustress
Okd;aul wd;;sh ^hQiafg%ia&
This type of stress challenges us to adapt and grow. Examples?
Negative stress, called DISTRESSiDkd;aul wd;;sh ^Æiafg%ia&
This type of stress can deplete or destroy our energy for life. Examples?
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NO STRESSwd;;shla
ke;
STRESSwd;;shla
we;
COPING ADEQUATEl<uKdlrKh lr.; yels
COPING INADEQUATEl<uKdlrKh lr.; fkdyels
ASSESSMENT OF RESOURCESiàm;a ;lafiare lsrsu
NOSTRESSwd;;shla
ke;THREATASSESSMENT
n,mEà ;lafiare lsrSu
How the Mind Works ?
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How Do You Respond to Stress?
wd;;shg Tn m%;spdr olajkafka flfiao ?Are your responses positive or negative?
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How do we react to Stress ?wm wd;;shg m%;spdr olajkafka flfiao ?
Worry
lkiai,a,
Anxietyidxldj
Anger
;ryj
Tens
ion
is;a
;ejq
,Depression
mrsydksh
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Causes of Stress ?wd;;shg fya;=
Non Work RelatedNon Work Relatedrelshdjg wod, ke;srelshdjg wod, ke;s
OrganisationalOrganisationalrelshdjg $ fiajd ia:dkhg wod, relshdjg $ fiajd ia:dkhg wod,
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Non work related Stressrelshdjg wod, ke;s
Survival Stress (Food, clothing, Shelter, Security) m%jrA;k wd;;sh Financial Stress ) uQ,Huh wd;;sh Relation Stress (Intolerance, Impatience, Incompatibility)
in|;d wd;;sh Major Events m%Odk is¥èà (Marriage, Death, Divorce)
Personality Related (Type ‘A’ and ‘B’) fm!rI;ajh yd iànkaO
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Type ‘B’ Personality
• Laid back. miqmiska isç
• No sense of time management . ld, l<uKdlrKh ms<sn| ye.Sula ke;
• Hard core type (cool cat)
Causes stress to others!.;u u;fha isç‘ wka whf.a wd;;shg fya;= fï'
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Organizational Stress Deadlines ld,iSud mekèu
Role ambiguity jHdl+, ldrAhh Ndrh;ajh
Overload / clutter jev wùl èu
Work environment jev Åfà mrsirh
Lack of support iyfhda.h wvqèu
Constant interruptions wLkav ndOdlsrsà
Too much/ little supervision wùl fyda wju wûlaIKh
Lack of getting right information and resources ksjeros f;dr;=re iy iàm;a ys.lu
Unmatched authority with responsibility j.lSà j,ska neyer jQ w{djka
Orders and instructions ksfhda. iy Wmfoia 32
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Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress
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Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress
Positive effects of Stresswd;;sfha Okd;aul n,mEu
• Augments quick and effective thinking blauka iy M,odhS foaj,a jrAOkh
• Arouses feeling of well being fydo mqoa.,fhl= èfà ye.Sà mqnq¥ lrhs
• Helps individual to bring out best jvd;a fydo foa t<soelaèu ioyd Woï fï
• Widen areas of interests leue;a; olajk m%foaY mq,q,a lr .; yel
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Zone ofDistress
wdmod l,dmh
Zone of Boredom
WodiSk l,dmh
Levels of Stress
X
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Stress and Efficiency(Dodson’s Yerkes’ model)
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How to cope with stress ?36
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A B C Strategy
A – AwarenessB – BalanceC - Control
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Is there a balance?
• Ideally, an individual’s stress level should be high enough to motivate, but not so high that it interferes with a person’s ability to reach his/her full potential.
• uQ,sl jYfhka mqoa.,hkaf.a wd;;sh uêgu tu mqoq.,hd
hà lreKlg osrs.ekaèu ioyd m%udKj;a ëh hq;=h flfia jqjo Tjqkaf.a iàmQraK yelshdj lrd ,.d èu flfrys ndOdjla olajd jraOkh fkdëh hq;=h
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Adapting to Stress
Sources of Stress
Behavior Patterns
Time Management
Coping with Stress
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Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress
To overcome Stress...
Be yourself Eliminate Jealousy Do not compare with others Do not be afraid of failures Live in the present Do not worry unnecessary Like everything in life You will feel as you think
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Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress
• Physical activity!• Sit down and eat a healthy meal with family,
friends, or alone
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Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress
Kidding! (Humor is a great way to relieve stress!)
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Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress
Listen to music
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Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress
More Stress Management Tips:
• Alone time…
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Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress
More Stress Management Tips:
• Spiritual help/support
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Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress
More Stress Management Tips:
• De-clutter your life
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Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress
Not for everyone, but it can be an effective stress-reducer.
• Get a pet…
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Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress
• Put things into perspective…
“How much will this matter in a week… in a year… in 5 years?”
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Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress
• Time management.• Learn to say “no.”• Have realistic goals and expectations.• Lead a healthy lifestyle.
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Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress
More Stress Prevention Tips
• Avoid:– Consuming extra salt,
sugar or caffeine.– Cigarettes and excess
alcohol.
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We all need a certain amount of
stress to keep going
The right amount of stress brings out the best in us
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A Truth!!!All fingers are not the same in length, but when they bend, all stand equal. Similarly life becomes very easy when we bend and adjust to situations.
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“People are disturbed notby things but by their views
of things” Epictetus
Greek Philospher
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