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STRESS MANAGEMENT

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					Understanding & Managing
          Stress


    DR. SANJAY CHUGH
       M.D. (PSYCH.)
 CONSULTANT PSYCHIATRIST
Understanding & Managing
          Stress
  Understanding & Managing
            Stress

The time necessary to learn all the
   rules for effective living now
  exceeds your life expectancy!!
  Understanding & Managing
            Stress

         SOME FACTS

• 75-90% of adult visits to primary care
  physicians are for stress related
  problems.
• The commonest problems world-wide are
  a mixture of anxiety and depression.
  Understanding & Managing
            Stress

          SOME FACTS

• MAXIMUM absenteeism on an average
  workday is because of stress related
  problems
• More heart attacks on Monday, 9:00
  A.M. than at any other time of the week.
  Understanding & Managing
            Stress

         MORE FACTS
• Life after death is all okay but what
about life after birth?
• The only time there is a total
absence of stress is in death
• Stress is essentially the rate of all
the wear and tear caused by life
Understanding & Managing
          Stress
  Understanding & Managing
            Stress

• Driving your car in rush hour
• Getting a last minute work assignment
• Misplacing something in the house….
     Understanding & Managing
               Stress
•   Having something break while using it
•   Dealing with incompetence at work
•   Planning your budget
•   Being blamed for something
•   Waiting in a long line at the store or bank
Understanding & Managing
          Stress



 WHAT      IS   STRESS?
   Understanding & Managing
             Stress




Stimulus ------------- Reaction
Understanding & Managing
          Stress

      EUSTRESS

           vs.


      DISTRESS
  Understanding & Managing
            Stress

              The BAD News :
Stress is an inescapable part of modern life

           The GOOD News :
           Stress isn't altogether
                 bad news
        Understanding & Managing
                  Stress
• ADAPTATION
 •  Body has only a finite, non-renewable reserve
              of adaptation energy

    •     Eventually, it is consumed and death results

•       Stress is how people react to demands placed on
                             them

        • Important is our perception and subjective
                interpretation of the stressor.
  Understanding & Managing
            Stress

     WHAT ARE STRESSORS?

Stressors are events that threaten or challenge
                     people
 Understanding & Managing
           Stress

      SOURCES OF STRESS

• DAILY HASSLES
• MAJOR LIFE EVENTS
• CATASTROPHES
    Understanding & Managing
              Stress

      TOP FEW DAILY HASSLES

•   INTERPERSONAL CONFLICTS
•   CONCERNS ABOUT WEIGHT
•   HEALTH OF A FAMILY MEMBER
•   RISING PRICES OF COMMON GOODS
•   HOME MAINTENANCE
•   TOO MANY THINGS TO DO
Understanding & Managing
          Stress


    SOCIAL
MANIFESTATIONS ….
   Understanding & Managing
             Stress
• Experience of        • Harbour
  sense of isolation     resentments
• Suffer from          • Lash out at others
  loneliness           • Reduced contact
• Frequently nag         with friends
  others               • Disturbed family
• Lack of intimacy       relationships
• Often distrustful    • Tend to use people
• Seldom go out          for personal gain
  with family
    Understanding & Managing
              Stress

      PSYCHOLOGICAL EFFECTS

•   Depressed
•   Bored
•   Urge to cry
•   Urge to hide
•   Suspiciousness
•   Negative attitude/thoughts
•   Loneliness
    Understanding & Managing
              Stress
      PSYCHOLOGICAL EFFECTS

•   Anxious
•   Nervous
•   Worry
•   Nightmares
•   Helplessness
•   Confusion
    Understanding & Managing
              Stress

      PSYCHOLOGICAL EFFECTS

•   Irritable
•   Feelings of unreality
•   Urge to run
•   Unable to concentrate
•   Lethargy
•   Decision making- both major &
    minor- becomes difficult
  Understanding & Managing
            Stress

 PSYCHOLOGICAL EFFECTS

• Excessive daydreaming about
  “getting away from it all”
• Use of sleeping pills
• Thoughts trail while speaking or
  writing
• Sudden outbursts of temper or
  hostility
  Understanding & Managing
            Stress

PSYCHOLOGICAL EFFECTS

• Forgetfulness regarding
  appointments,dates, deadlines
• Frequent spells of brooding
  and a feeling of inadequacy
• Reversals in usual behaviour
    Understanding & Managing
              Stress

      BEHAVIOURAL EFFECTS

•   Cigarette smoking
•   Impulsive behavior
•   Inappropriate crying
•   Aggressive
•   Overeating
•   Lack of initiative
    Understanding & Managing
              Stress

BEHAVIOURAL EFFECTS

•   Using people
•   Drug/Alcohol abuse
•   Cynical
•   Fault finding
•   Antisocial
•   Under eating
•   Lowered sex drive
    Understanding & Managing
              Stress

BEHAVIOURAL EFFECTS

•   Accident prone
•   Blaming
•   Nervous laughing
•   Reclusive
•   Inflexible
•   Nagging
    Understanding & Managing
              Stress

PHYSIOLOGICAL EFFECTS

•   Hypertension
•   Coronary heart disease
•   Migraine, tension headache
•   Ulcers
•   Asthmatic conditions
•   Chronic backaches
•   Arthritis
    Understanding & Managing
              Stress

PHYSIOLOGICAL EFFECTS

•   Allergies
•   Skin disorders
•   Hyperthyroidism
•   Vertigo
•   More frequent infections
•   Sexual dysfunctions
    Understanding & Managing
              Stress

PHYSIOLOGICAL EFFECTS

•   Heart pounding
•   Bowel alterations
•   Stomach distress
•   Dizziness
•   Lingering cold
•   Dry mouth
•   Fatigue
    Understanding & Managing
              Stress

PHYSIOLOGICAL EFFECTS

•   Weakness
•   Fidgeting
•   Sweating
•   Anorexia
•   Insomnia
•   Muscle tension
•   Generalized aches and pains
   Understanding & Managing
             Stress

MENTAL STRESS

• Mental attitudes generally negative
• Mental lethargy
• Rarely develop new ideas
  Understanding & Managing
            Stress
MENTAL STRESS

• Difficulty in concentration
• Confusion
• Rarely express your feelings through
  music, art, dance or writing
• No intellectual relaxation
• Make negative self-statements
    Understanding & Managing
              Stress

MENTAL STRESS

•   Fail to keep abreast of current events
•   Mind is often in a whirl
•   Rarely introduce innovations into work
•   Frequently suffer from forgetfulness
   Understanding & Managing
             Stress

BURN OUT EFFECTS

• Complaints of fatigue, being overworked,
  exhaustion
• Shows loss of enthusiasm, energy, drive, pep
  team spirit
• Shows loss of imagination, creativity, refusal to
  take risks
   Understanding & Managing
             Stress

BURN OUT

• Becomes defensive easily, has poor
  relationships with key people
• Is disorganized, has poor recall, memory
  loss
 Understanding & Managing
           Stress
Basic Guidelines For Coping

• Recognise and admit that you are feeling
  stressed and anxious
 Understanding & Managing
           Stress

Basic Guidelines For Coping

• Give yourself permission to feel anxious about
  whatever it is that is bothering you. But ask “How
  much anxiety is too much"
• Try to pinpoint what it is you are anxious about. If
  you can't pinpoint it, don't worry too much about it
  and move on
• Become aware of your body's symptoms. Don't let
  them scare you, let them talk to you
  Understanding & Managing
            Stress
Basic Guidelines For Coping

• If you do know what it is that is bothering
  you, what can you do to eliminate or
  minimise the situation?
  Understanding & Managing
            Stress
Basic Guidelines For Coping

• Most importantly, how can you react differently
  so you won't be so affected by this situation?
• Listen to the dialogue within yourself. Are you
  filling yourself with negative thoughts about a
  certain situation?
• Listen to the dialogue of those around you. Is
  someone around you being negative and
  dragging you down with them?
   Understanding & Managing
             Stress
Basic Guidelines For Coping

• Are you overwhelming yourself with "shoulds"
  and high expectations? If so, which ones would
  you eliminate?
• Give yourself positive reinforcement for even the
  smallest accomplishments.
• Are you blaming someone else for your anxieties,
  unhappiness, poor health, lack of success or
  whatever?
• Take responsibility for yourself and make some
  positive changes?
Understanding & Managing
          Stress
The Ten Commandments

• Thou shalt regularly do those things that are most
  enjoyable to thee without harming others or self
• Thou shalt take time to physically relax or
  meditate daily
• Thou shalt exercise aerobically 3-5 times each
  week
• Thou shalt sleep 7-8 hours each night
Understanding & Managing
          Stress
The Ten Commandments

• Thou shalt not take thyself so seriously
• Thou shalt grant yourself the right to make
  mistakes
• Thou shalt share your feelings each day
• Thou shalt eat a healthy, balanced diet
• Thou shalt do the important things first
• Thou shalt respect and express your own
  opinions
  Understanding & Managing
            Stress

 EXPECTATIONS Vs FULFILMENT

 • Realistic Vs Unrealistic Expectations

         • Flexibility Vs Rigidity

• Must recognise own ability and potential
  Understanding & Managing
            Stress

Remember that …….

• In the short run, anyone, can be a
  victim, even you
• In the long run,there are no victims--
  - only willing participants
  Understanding & Managing
            Stress

Remember that …….

The key to winning back your time
  is to be more effective at being
         rather than doing
 Understanding & Managing
           Stress

Remember that …….

  Albert Einstein didn’t remember his
   telephone number. He didn’t want to
  clutter his mind with information that
        could be accessed anytime.
  Understanding & Managing
            Stress

Remember that …….

• You are more resourceful than you often
            acknowledge and
 • You always have more options than you
                   know
  Understanding & Managing
            Stress

Remember that …….

• You don’t have to catch the ball
  every time someone throws it at you

        • Learn how to say NO!!

				
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posted:9/9/2012
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