Stress ManagementStress Management
STRESS MANAGEMENTSTRESS MANAGEMENT
ByBy
Fr. Gimmi Antony CSTFr. Gimmi Antony CST
Email: Email: [email protected]@gmail.com
Cell : 09274884600Cell : 09274884600
Land: 4073802Land: 4073802
StressStress
““…….stress is the nonspecific .stress is the nonspecific response of the body to any response of the body to any
demand, whether it is demand, whether it is caused by, or results in caused by, or results in pleasant or unpleasant pleasant or unpleasant
conditions.”conditions.”Hans Selye, Hans Selye,
MDMD
What is Stress?What is Stress?
The most commonly accepted definition ofThe most commonly accepted definition of
stress (mainly attributed to Richard Sstress (mainly attributed to Richard S
Lazarus) is that Lazarus) is that stress is a condition orstress is a condition or
feeling experienced when a personfeeling experienced when a person
perceives that “demands exceed theperceives that “demands exceed the
personal and social resources thepersonal and social resources the
individual is able to mobilize.”individual is able to mobilize.”
How stressed are you? How stressed are you? Answer these twenty questions: Yes or No.Answer these twenty questions: Yes or No.
1. Do you frequently neglect your diet?1. Do you frequently neglect your diet?
2. Do you frequently try to do everything yourself?2. Do you frequently try to do everything yourself?
3. Do you frequently blow up easily?3. Do you frequently blow up easily?
4. Do you frequently seek unrealistic goals?4. Do you frequently seek unrealistic goals?
5. Do you frequently fail to see the humor in situations others find 5. Do you frequently fail to see the humor in situations others find funny?funny?
6. Do you frequently get easily irritated?6. Do you frequently get easily irritated?
7. Do you frequently make a "big deal" of everything?7. Do you frequently make a "big deal" of everything?
8. Do you frequently complain that you are disorganized?8. Do you frequently complain that you are disorganized?
9. Do you frequently keep everything inside?9. Do you frequently keep everything inside?
10. Do you frequently neglect exercise?10. Do you frequently neglect exercise?
How stressed are you? How stressed are you? Answer these twenty questions: Yes or No.Answer these twenty questions: Yes or No.
11.Do you frequently have few supportive relationships?11.Do you frequently have few supportive relationships?
12. Do you frequently get too little rest?12. Do you frequently get too little rest?
13. Do you frequently get angry when you are kept waiting?13. Do you frequently get angry when you are kept waiting?
14. Do you frequently ignore stress symptoms?14. Do you frequently ignore stress symptoms?
15. Do you frequently put things off until later?15. Do you frequently put things off until later?
16. Do you frequently think there is only one right way to 16. Do you frequently think there is only one right way to do something? do something?
17. Do you frequently fail to build relaxation into every day?17. Do you frequently fail to build relaxation into every day?
18. Do you frequently spend a lot of time complaining about 18. Do you frequently spend a lot of time complaining about the past? the past?
19. Do you frequently race through the day?19. Do you frequently race through the day?
20. Do you frequently feel unable to cope with all you have to do.20. Do you frequently feel unable to cope with all you have to do.
How stressed are you? How stressed are you?
Scores of 1-6 Few HasslesScores of 1-6 Few Hassles
Scores of 7-12 Pretty Good ControlScores of 7-12 Pretty Good Control
Scores of 13-17 Danger Zone. Watch out!Scores of 13-17 Danger Zone. Watch out!
Scores of 18+ Stressed Out. You may Scores of 18+ Stressed Out. You may need help. need help.
http://http://lessonsforliving.com/stress_test.htmlessonsforliving.com/stress_test.htm
Do We needDo We need
stress in our stress in our
lives? lives?
Understimulation Zone
STRESS AND PERFORMANCE: STRESS AND PERFORMANCE: THE INVERTED “U” SHAPED CURVETHE INVERTED “U” SHAPED CURVE
Optimum Stimulation
ZoneOverstimulation Zone
High
Low
Lifeline Death from
lack of stress
STRESS HighLow
boredom
fatigue
frustration
dissatisfaction
creativity
rational problem solving
progress
change
satisfaction
irrational problem solving
exhaustion
illness
low self esteem
PE
RF
RO
MA
NC
E
Death from stress
UNDERSTANDING YOUR UNDERSTANDING YOUR STRESSORSSTRESSORS
Internal Internal External External
1.1. EXTERNAL STRESSORSEXTERNAL STRESSORS
Physical Physical EnvironmentEnvironment
Social InteractionSocial Interaction OrganisationalOrganisational Major Life EventsMajor Life Events Daily HasslesDaily Hassles
PHYSICAL ENVIRONMENTPHYSICAL ENVIRONMENT
NoiseNoise Bright LightsBright Lights HeatHeat Confined SpacesConfined Spaces
SOCIAL INTERACTIONSOCIAL INTERACTION
RudenessRudeness BossinessBossiness Aggressiveness by Aggressiveness by
othersothers BullyingBullying
You look like monkey!
ORGANIZATIONALORGANIZATIONAL
RulesRules RegulationsRegulations ““Red - Tape”Red - Tape” DeadlinesDeadlines
MAJOR LIFE EVENTSMAJOR LIFE EVENTS
BirthBirth DeathDeath Lost jobLost job PromotionPromotion Marital status Marital status
changechange
DAILY HASSLESDAILY HASSLES
CommutingCommuting Misplaced keysMisplaced keys Mechanical breakdownsMechanical breakdowns
2.2. INTERNAL STRESSORSINTERNAL STRESSORS
Lifestyle choicesLifestyle choices Negative self - Negative self -
talktalk Mind trapsMind traps Personality traitsPersonality traits
LIFESTYLE CHOICESLIFESTYLE CHOICES
Lack of sleepLack of sleep Overloaded scheduleOverloaded schedule
NEGATIVE SELF - TALKNEGATIVE SELF - TALK
Pessimistic thinkingPessimistic thinking Self criticismSelf criticism Over analysingOver analysing
?!? There’s nothing I can do!
MIND TRAPSMIND TRAPS
Unrealistic Unrealistic expectationsexpectations
Taking things Taking things personallypersonally
All or nothing thinkingAll or nothing thinking ExaggerationExaggeration Rigid thinkingRigid thinking
Irrational BeliefsIrrational BeliefsPeople are disturbed not by People are disturbed not by
things, but by the view things, but by the view which they take of them. which they take of them.
(Ellis Albert,2001(Ellis Albert,2001))
UNREALISTIC UNREALISTIC ASSUMPTIONSASSUMPTIONS
I I mustmust have love or approval from all the have love or approval from all the significant people in lifesignificant people in life
I must perform important tasks competently I must perform important tasks competently and perfectly welland perfectly well
If I don’t get what I want , it’s terrible and I If I don’t get what I want , it’s terrible and I can’t stand it.can’t stand it.
That I must be competent and adequate of all That I must be competent and adequate of all the timethe time
That other people are bad if they do not share That other people are bad if they do not share my valuesmy values
That I cannot control or change my feelingsThat I cannot control or change my feelings
UNREALISTIC ASSUMPTIONSUNREALISTIC ASSUMPTIONS
That “all is lost” when I get treated That “all is lost” when I get treated unfairly or experience rejection unfairly or experience rejection
That the problems of the past that have That the problems of the past that have influenced my life must continue to influenced my life must continue to determine my feelings and behaviordetermine my feelings and behavior
That it is easier to avoid problems than That it is easier to avoid problems than to accept them and begin working to accept them and begin working toward a solutiontoward a solution
PERSONALITY TRAITSPERSONALITY TRAITS
PerfectionistsPerfectionists WorkaholicsWorkaholics Type A behaviourType A behaviour Type B behaviourType B behaviour
By all means it should be done!
SYMPTOMS OF STRESSSYMPTOMS OF STRESS
Physical symptomsPhysical symptoms Mental symptomsMental symptoms Behavioural Behavioural
symptomssymptoms Emotional Emotional
symptomssymptoms
What is the trouble?
PHYSICAL SYMPTOMSPHYSICAL SYMPTOMS
Sleep pattern Sleep pattern changeschanges
FatigueFatigue Digestion changesDigestion changes Loss of sexual driveLoss of sexual drive HeadachesHeadaches Aches and painsAches and pains InfectionsInfections IndigestionIndigestion
DizzinessDizziness FaintingFainting tremblingtrembling Tingling hands & Tingling hands &
feetfeet BreathlessnessBreathlessness PalpitationsPalpitations Missed heartbeatsMissed heartbeats Eye strainEye strain
Short Term Physical Stress Short Term Physical Stress SymptomsSymptoms
– Dry mouthDry mouth– Cool skinCool skin– Cold hands and feetCold hands and feet– Increased sweatingIncreased sweating– Rapid breathingRapid breathing– Faster heart rateFaster heart rate– Tense musclesTense muscles– Feelings of nauseaFeelings of nausea– Butterflies in your Butterflies in your
stomachstomach– DiarrheaDiarrhea– A desire to urinateA desire to urinate
Long Term Physical Stress Long Term Physical Stress SymptomsSymptoms
– InsomniaInsomnia– Change in AppetiteChange in Appetite– Sexual disordersSexual disorders– Aches and painsAches and pains– Frequent coldsFrequent colds– Feelings of intense Feelings of intense
and long-term and long-term tirednesstiredness
– Prone to illnessProne to illness
MENTAL SYMPTOMSMENTAL SYMPTOMS
Lack of concentrationLack of concentration Memory lapsesMemory lapses Difficulty in making decisionsDifficulty in making decisions Confusion; nervous; anxiousConfusion; nervous; anxious DisorientationDisorientation Indecisiveness and Indecisiveness and
depresseddepressed Trapped in detailsTrapped in details Self doubtSelf doubt
Wow!
EMOTIONAL SYMPTOMSEMOTIONAL SYMPTOMS
Bouts of depressionBouts of depression ImpatienceImpatience Fits of rageFits of rage TearfulnessTearfulness Deterioration of personal Deterioration of personal
hygiene and appearancehygiene and appearance FrustrationFrustration WorryWorry Feeling downFeeling down IrritabilityIrritability
BEHAVIORAL STRESS BEHAVIORAL STRESS SYMPTOMSSYMPTOMS
YawningYawning Talking too fast Talking too fast Talking too loudTalking too loud Fiddling Fiddling TwitchingTwitching Nail bitingNail biting Grinding teethGrinding teeth Drumming fingersDrumming fingers PacingPacing
Over reactingOver reacting EmotionalEmotional DefensiveDefensive IrritableIrritable IrrationalIrrational DefensiveDefensive HostileHostile CriticalCritical AggressiveAggressive
BEHAVIOR STRESS BEHAVIOR STRESS SYMPTOMSSYMPTOMS
These symptoms will have a negative These symptoms will have a negative affect on your performanceaffect on your performance
– By reducing your effectivenessBy reducing your effectiveness– Making you accident proneMaking you accident prone– Causing you to be forgetfulCausing you to be forgetful– Causing you to be very negativeCausing you to be very negative– You may neglect your appearanceYou may neglect your appearance– You may make poor judgmentsYou may make poor judgments– Causing you to make more mistakesCausing you to make more mistakes– Increasing your absenteeismIncreasing your absenteeism
PERFORMANCE STRESS PERFORMANCE STRESS SYMPTOMSSYMPTOMS
You may not make good decisionsYou may not make good decisions Your fine motor skills are affectedYour fine motor skills are affected You may no longer enjoy your workYou may no longer enjoy your work Your attention span may be affectedYour attention span may be affected You may have more negative thoughtsYou may have more negative thoughts Your self confidence will sufferYour self confidence will suffer You may have difficulty concentratingYou may have difficulty concentrating All of your positive energy is consumedAll of your positive energy is consumed
STRESS RELATED STRESS RELATED ILLNESSESILLNESSES
Stress is not the same as ill-health, but has Stress is not the same as ill-health, but has been related to such illnesses asbeen related to such illnesses as;;
Cardiovascular diseaseCardiovascular disease Immune system diseaseImmune system disease AsthmaAsthma DiabetesDiabetes
80% of all modern diseases have their origins in stress.
What is he doing?
STRESS RELATED ILLNESSESSTRESS RELATED ILLNESSES
Digestive disordersDigestive disorders Ulcers; asthmaUlcers; asthma Skin complaints - psoriasisSkin complaints - psoriasis Headaches and migrainesHeadaches and migraines Pre-menstrual syndromePre-menstrual syndrome DepressionDepression InsomniaInsomnia Coronary heart diseaseCoronary heart disease
Types of StressorsTypes of Stressors
Emotional Environ
mental
Injury
PhysicalIllness
Career Pressures
COPING WITH COPING WITH STRESSSTRESS
THE BEST WAYS TO DO ITTHE BEST WAYS TO DO IT
QUESTIONS?QUESTIONS?
STRESS STRESS BUSTERSBUSTERS
LEARNING WAYS TO LEARNING WAYS TO MANAGE STRESS CAN MANAGE STRESS CAN
IMPROVE YOUR QUALITY OF IMPROVE YOUR QUALITY OF LIFE.LIFE.
TREAT YOUR TREAT YOUR BODY RIGHTBODY RIGHT
GET GET ORGANIZEDORGANIZED
REHEARSE REHEARSE (VISUALIZE)(VISUALIZE)
DO IT NOW!DO IT NOW!
KNOW YOUR KNOW YOUR LIMITSLIMITS
CHANGE CHANGE YOUR YOUR
ATTITUDEATTITUDE
TALK IT TALK IT OVEROVER
TO A FRIENDTO A FRIEND
TAKE A TAKE A BREAKBREAK
LEARN TO LEARN TO SAY SAY “NO”“NO”
POSITIVE POSITIVE SELF-TALKSELF-TALK
TAKE TAKE CHARGECHARGE
DEVELOP A DEVELOP A SENSE OF SENSE OF HUMORHUMOR
QUESTIONS?QUESTIONS?
TIME TIME MANAGEMENTMANAGEMENT
Covey’s Time (Task) Covey’s Time (Task) Management MatrixManagement Matrix
Urgent Not UrgentImportant I
CrisesPressing ProblemsDeadline-DrivenProjects
IIPreventionPlanningRelationship BuildingResearch
NotImportant
IIIInterruptionsEmailPhone CallsMeetings
IVTrivia, Busy WorkTime WastersPleasant Activities
SPEND TIME SPEND TIME PLANNING PLANNING
AND AND ORGANIZINGORGANIZING
PRIORITIZE PRIORITIZE (80/20 RULE)(80/20 RULE)
USE A “TO USE A “TO DO” LISTDO” LIST
SCHEDULE,SCHEDULE, BUT BE BUT BE
FLEXIBLE!FLEXIBLE!
DO THE DO THE RIGHT THING RIGHT THING
RIGHTRIGHT
PRACTICE THE PRACTICE THE ART OF ART OF
INTELLIGENT INTELLIGENT NEGLECTNEGLECT
AVOID BEING AVOID BEING A A
PERFECTIONISPERFECTIONISTT
CONQUER CONQUER PROCRASTINATIOPROCRASTINATIO
NN
LEARN TO SAY LEARN TO SAY “NO”“NO”
REWARD REWARD YOURSELFYOURSELF
SET SET SMARTSMART GOALS GOALSSSpecificpecificMMeasurable easurable AAttainablettainableRRealisticealisticTTime-boundedime-bounded
POOR WAYS TO COPE WITH POOR WAYS TO COPE WITH STRESSSTRESS
Eating Eating SmokingSmokingDrinkingDrinkingDrugsDrugsSuicideSuicide
Relaxation TechniquesRelaxation TechniquesAbdominal BreathingAbdominal BreathingActive Progressive Muscle Active Progressive Muscle
RelaxationRelaxationVisualizationVisualizationSelf-HypnosisSelf-HypnosisMeditationMeditationMusicMusicStretchingStretchingExerciseExercise
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