STRESS MANAGEMENT

STRESS MANAGEMENT
WHAT IS STRESS?
• Stress Is Pressure From External
Circumstances That Can Cause
Internal Tensions.
• This Corresponds to Our Addiction to
Speed and Our Obsession With
Activity.
• Filling Our Lives With So Much to Do
and So Little Time, We Live and Work
in a State of Chronic Catch-up, Never
Stopping to Take Our "Psychological
Temperature" Along the Way.
 STRESS IS
SYNONYMOUS
WITH WORRY.
 Stress is:

 the ability to withstand strain

 like body temperature

P
E
R F
O
R
MA
NC
E

ANXIETY or STRESS

Stress is like a fire, embers, permanent embers. We can either control them
to be harmless embers and enjoy their glow or fan them into huge fires. Not
knowing better, many of us do the latter.
STRESS IS
A “FUNNY”
EMOTION
STRESS RESULTS
FROM IMBALANCE
BETWEEN
DEMANDS AND
RESOURCES.
STRESS OCCURS
WHEN PERCEIVED
PRESSURE
EXCEEDS ONE’S
ABILITY TO COPE.
 STRESS IS LOW
WHEN TOLERANCE
LEVEL IS HIGH AND
VICE-VERSA.
 STRESS IS VERY
NATURAL AND
IMPORTANT PART
OF LIFE.
 MOST PEOPLE
UNDERESTIMATE
“STRESS”
ALL SUFFERINGS
AND DISCOMFORT
START WITH
STRESS
 STRESS MANAGEMENT
TYPES OF STRESS
 EUSTRESS (HEALTHY ESSENTIAL STRESS)
 SENSIBLE RECREATIONAL ACTIVITIES.
 JOY- ANY KIND OF POSITIVE IMPULSE.
 SPORTS- PRACTISED AS HOBBIES.

 DISTRESS
 ANGER
 HATRED ,FRUSTRATION, JEALOUSY.
 CONTINOUS MENTAL AND PHYSICAL STRAIN OF
ANY KIND.
 What Happens in Stress?
All the Organs of the Body are on ALERT :
stimulates Autonomic Nervous
BRAIN System
BRAIN
Affects...

Heart Stomach Liver

Blood Pressure & Level of blood sugar

Acid secretion
Heart rate increases increases
increases

Response without utilisation leads to : Helps you to

* Restlessness * Uneasiness * Irritation Run or Fight
 STRESS IS
DIFFERENT THINGS
TO DIFFERENT
PEOPLE.
 STRESS IS THE
“WEAR AND TEAR”
OUR BODIES
EXPERIENCE AS WE
ADJUST TO OUR
CONTINUALLY
CHANGING
ENVIRONMENT.
 STRESS MANAGEMENT
• PREDISPOSING FACTORS

– HEREDITY

– ENVIORNMENT

– GENERAL STATE OF HEALTH AND

ILLNESS
ABOUT PEOPLE…….
4% ARE STRESS PRODUCERS!
16% ARE SEMI-STRESS PRODUCERS!!
36% ARE NEUTRALS - THEY WILL
REACT TO YOUR BODY
CHEMISTRY.
31% ARE HAPPINESS PRODUCERS
FOR WHOEVER THEY COME IN
CONTACT WITH.
13% ARE PERMANENTLY STRESS-
FREE PERSONAL.
 Changes, Changes, CHANGES !!!
in all aspects of our life……..

Environment

Fashion

Communication

Transport

You can’t change anyone. You can’t change your father, your mother, your
wife, your brother, your sister, your son, your daughter, not even your boss.
Change yourself first.
 STRESS HAS
PHYSICAL AND
EMOTIONAL EFFECTS
ON US AND CAN
CREATE POSITIVE
AND NEGATIVE
FEELINGS.
 NOT ALL STRESS IS
NEGATIVE.

EUSTRESS HAS BEEN

COINED TO DESCRIBE
POSITVE STRESS.
EUSTRESS RESULTS
FROM EXHILERATING
EXPERIENCES.

EUSTRESS IS THE
STRESS OF WINNING
AND ACHIEVING.
NEGATIVE STRESS IS
DISTRESS.

IT IS THE STRESS OF
LOSING,FAILING AND
OVERWORKING.
STRESSORS CAUSE
STRESS.

STRESS RESULTS
FROM FAILURE TO
ADEQUATELY COPE
WITH STRESSORS.
 TOO MUCH STRESS
LEADS TO BURNOUT
CHARACTERISED BY
EMOTIONAL AND
PHYSICAL EXHAUSTION.
 STRESS MANAGEMENT
THE CAUSES OF STRESS
The Factors That Contribute
to the Experience of Stress
Are Many and Varied. A
Useful Overview of These
Causes Can Be Gained by
Using the 'Analysis Wheel',
to View Them. Using This
Wheel, You Can Take Six
Different Perspectives on
the Causes of Stress.
 STRESS MANAGEMENT
SOCIAL/CULTURAL

Stress Can Be Caused by a Whole Range of Social

and Cultural Pressures, Such As:
•Pressure to Conform to Social or
Employment Patterns of Behaviour
•Conflict in Relationships, or an Absence of
Praise and Being Valued by Others
•Lack of Support, Time to Be Listened To,
and Time for Relaxation.
•Having a High-pressure Job, Being
Unemployed, or Only Having a Small Range
of Social Circumstances Change of Social
Circumstances
 STRESS MANAGEMENT
BIOLOGICAL

Some Examples of the Biological Causes of Stress

Include:
• Lack of Fitness
• Poor Diet (Eg: Deficiency of Vitamins;
Too Much Caffeine)
• Allergic Reaction to Chemicals in Food
• Genetic Disorder Resulting in Chemical
Imbalances in the Body
• Changes in Bodily Functions, Such As
Pregnancy, Puberty, Menopause, PMT
 STRESS MANAGEMENT
RATIONAL

Some Examples of Rational Causes of Stress Include:

•Perceiving the consequences of actions
as being dangerous or threatening.
•Having an inaccurate perception of self.
•Believing one is capable of achieving far
too much - setting standards and
expectations too high
•Misinterpreting the actions of others so
as to discount
•Not having the skill or knowledge to cope
with certain situations, such as not having
a rational approach to problem-solving, or
conflict resolution, and therefore being
unable to cope with problems
 STRESS MANAGEMENT
PSYCHODYNAMIC
The Term 'Psychodynamic' Refers to Subconscious Thoughts
and Feelings, Which Often Arise From Childhood Experiences.
Examples of Psychodynamic Causes of Stress Include:
• Inner Conflicts That Have Not Been
Addressed, but Repressed
• Encountering Situations That Evoke
Stressful Feelings That Were
Experienced in Childhood
• Expending Effort to Maintain Defenses
in Situations That Threaten Self-esteem.
• Lack of Self-awareness
• Increasing Self Awareness and Personal
Growth
 STRESS MANAGEMENT
SPIRITUAL

Some Spiritual Causes of Stress Include:

•Lack of Spiritual Development
•An Absence of Truth (Eg: Self-
deception and Deception of Others)
•The Lack of a Sense of Personal
Agency
•Absence of a Relationship With
God, and Lack of Forgiveness.
•Violation of Personal or Religious
Moral Code, Contravention of
Accepted Group Practice, or
Violation of Laws ("Sin")
 STRESS MANAGEMENT
EXPERIENTIAL
There May Be Many Instant Pressures That Cause
an Individual to Experience Stress, Such As:
•Too Many Simultaneous Demands From
Different People
•Environmental Stresses, Such As Noise,
Cramped Conditions, or Cluttered
Surroundings.
•Needs That Are Being Unmet/Frustrated.
•The Appearance of a Threat to Survival,
Self-esteem, or Identity.
•Change in Patterns of Eating, Sleeping,
Time Zone, Relationships Etc..
 STRESS MANAGEMENT

TYPES OF STRESS
 EUSTRESS (HEALTHY ESSENTIAL
STRESS)
 SENSIBLE RECREATIONAL ACTIVITIES.
 JOY- ANY KIND OF POSITIVE IMPULSE.
 SPORTS- PRACTISED AS HOBBIES.

 DISTRESS
 ANGER
 HATRED ,FRUSTRATION, JEALOUSY.
 CONTINOUS MENTAL AND PHYSICAL STRAIN
OF ANY KIND.
 STRESS MANAGEMENT

• PREDISPOSING FACTORS

– HEREDITY

– ENVIORNMENT

– GENERAL STATE OF HEALTH AND ILLNESS

STRESS IS CAUSED BY THE
ABSENCE OF IDEAS.
1/3rd - BORN
1/3rd - OTHERS
1/3rd - GREED & EGO
 THE MAIN SYMPTOMS ASSO-
CIATED WITH BURNOUT ARE:

1. CHRONIC FATIQUE
2. ANGER AT THOSE MAKING
DEMANDS ON YOU
3. SELF CRITICISM
4. NEGATIVISM
5. INDIGESTION
6. HEADACHES AND INSOMNIA
7. DEPRESSION
8. CONSTIPATION
9. DIARRHOEA
10.IRREGULAR HEARTBEATS
11. FREQUENT URINATION
12. INCREASE IN CHOLESTORAL
LEVELS
• PATHOLOGICAL RESPONSE TO
STRESS

– MIGRAINE
– CORONARY HEART DISEASES
– HIGH BLOOD PRESSURE
– PEPTIC ULCER
– COLITIS
– NEUROSIS
– SOME SKIN DISEASES
– ARTHRITIS
 A CERTAIN LEVEL OF
STRESS IS NECESSARY TO
AVOID BOREDOM, HIGH
LEVELS OF STRESS OVER
SUSTAINED PERIOD CAN
DAMAGE YOUR HEALTH.
THE FIRST STEP TOWARDS
SOLVING A PROBLEM IS TO
BEGIN TO ACT POSITIVELY AND
YOU WILL SURELY REDUCE
STRESS.
 STRESS MANAGEMENT
TECHNIQUES

• EFFECTIVE TIME MANAGEMENT

IS JUST ONE OF THE MANY
WAYS TO KEEP FROM
SUCCUMBING TO STRESS
OVERLOAD.
4. RELAXATION AND MEDITATION.
5. PHYSICAL EXERCISE .
 STRESS MANAGEMENT
TECHNIQUES (CONTD)

• VIEW LIFE AS CHALLENGES TO

SEED, NOT OBSTACLES TO AVOID.
• PROPER DIET.
5. SLEEP.
6. HUMOUR.
7. HOBBIES
 STRESS MANAGEMENT
STRATEGIES FOR STRESS MANAGEMENT

1. Associate With People Whom You Enjoy and Who

Support You.
2. Learn and Practice Relaxation or Meditation Skills.
3. Engage in a Vigorous Physical Exercise That Is
Convenient and Pleasurable. Sometimes It Helps to
Get a Friend to Exercise With You.
4. Don't Let One Thing Dominate You, Such As School
Work, Relationships, Jobs, Sports, Etc.
7. View Life As Challenges to Seek, Not Obstacles to
Avoid.
6. Take Responsibility for Your Life and Your Feelings,
but Never Blame Yourself.
 STRESS MANAGEMENT
STRATEGIES FOR STRESS MANAGEMENT

7. Protect Your Personal Freedoms and Space. Do What

You Want and Feel, but Respect the Rights of Others.
Don't Tell Others What to Do, but If They Intrude, Let
Them Know.
8. Find a Time and Place Each Day Where You Can Have
Complete Privacy. Take Time off From Others and
Pressures. Short Time-outs During the Day Can Help
Improve Efficient Functioning the Rest of the Day.
9. Don't Drift Along in Troublesome and Stressful
Situations or Relationships. Take Action to Change
Rather Than Trying to Avoid the Problem. Taking
Chances Is the Key to Emotional Well-being.
 STRESS MANAGEMENT
STRATEGIES FOR STRESS MANAGEMENT

10. Surround Yourself With Cues From Positive

Thoughts and Relaxation.
11. Review Your Obligations From Time to Time and
Make Sure They Are Still Good for You. If They're Not,
Let Them Go.
12. Open Yourself to New Experiences. Try New Things,
New Foods, New Places.
13. When Worries Start to Build Up, Talk to Someone.
14. Maintain a Reasonable Diet and Sane Sleep Habits.
15. Avoid the Use of Sleeping Pills, Tranquilizers, and
Other Drugs to Control Stress.
S - Strengths
T - Traffic Control
R - Regulate your lives
E - Erase
S - Sharing
Responsibilities
S - Surrender to GOD
Now, wouldn’t you like to achieve EUSTRESS?

EUSTRESS is a state of
HEALTHY STRESS
where, LIFE is ……
a CHALLENGE rather than a HURDLE
an OPPORTUNITY rather than a
DRAB & DREADED routine