stress management in students

Stress Management in Students : 

Dr.T.V.Rao MD Stress Management in Students Dr.T.V.Rao MD 1

The Challenges in College: 

The Challenges in College The best years of your life? Expectations.. Even positive change is stressful Greater academic demands Unstructured time Decreased adult availability Being on your own in a new environment Changing relations with family Dr.T.V.Rao MD 2

Challenges of College: Choices: 

Challenges of College: Choices Alcohol and other drugs Sex-identity, values, practices Food Sleep Balancing Academic and Extracurricular Roommates Dr.T.V.Rao MD 3

LIFE MANAGEMENT SKILLS: : 

LIFE MANAGEMENT SKILLS: Dr.T.V.Rao MD 4 GENERAL : Life management skills, for the purposes of this section, include stress management , time management , information management , financial management , personal health management , and crisis management . Personal planning and adeptness at managing each of these issues will increase the serenity and reduce the stressors within a busy, productive life.

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Dr.T.V.Rao MD 5

Personal planning: 

Personal planning and adeptness at managing each of issues will increase the serenity and reduce the stressors within a busy, productive life. Personal planning Dr.T.V.Rao MD 6

Every body is under stress: 

Every body is under stress Every human on the earth will experience stress, even medical students and physicians --it is a common denominator in life. Some stress is good stress (eustress) that is helpful and assists the drive toward achievement and success. Negative stress (distress) affects life in an adverse manner and is a common cause of ill health in our society. Individuals who ignore stress signals or who cope in a negative fashion will experience escalating symptoms of stress. The symptoms may appear as burnout, exhaustion, emotional illnesses such as depression and anxiety, and physical illnesses such as ulcers, heart attacks, hypertension, and abuse of alcohol and other drugs with all the social and professional consequences. Dr.T.V.Rao MD 7

WHAT IS STRESS?: 

WHAT IS STRESS? Stress is your mind and body’s response or reaction to a real or imagined threat, event or change. The threat, event or change are commonly called stressors. Stressors can be internal (thoughts, beliefs, attitudes or external (loss, tragedy, change). Dr.T.V.Rao MD 8

Adolescents and stress ?: 

Adolescents and stress ? Teens are under more stress Since adolescence is a period of significant changes physical, emotional, social, and academic changes many than at any other time of life.

Stress is good and Bad too….: 

It's important to remember that stress is a natural part of life. Experiencing stress can be good, but it can also have negative effects on one's well being. What makes stress a positive or negative factor lies with how effectively the person experiencing the stress is able to manage it. Stress is good and Bad too…. Dr.T.V.Rao MD 10

Impact of medical education and stress: 

Medical education has deleterious consequences. Trainees (students, interns, and residents) suffer high levels of stress , which lead to alcohol and drug abuse, interpersonal relationship difficulties depression and anxiety , and even suicide . Medical students have mean anxiety scores one standard deviation above those of non-patients, and their depression levels increase significantly Impact of medical education and stress Dr.T.V.Rao MD 11

Signs and Symptoms of Stress: 

Signs and Symptoms of Stress Physical Poor appetite or overeating Feeing tired and fatigued Various aches and pains ---headache body ache muscle pain Nausea & abdominal Pain Sleep problems Falling sick very often e.g. fever cough cold diarrhea ( because of lowering of immunity due to stress)

Mental stress : 

Feeling low Nervousness and Anxiety Excessive Anger or Depression Being easily upset Poor self confidence Low self esteem Lack of Concentration Poor performance in studies Mental stress

Exercise reduces stress: 

Exercise reduces stress As a way of draining off stress energy, nothing beats aerobic exercise. To understand why, we need to review what stress is. People often think of stress as pressure at work, a demanding boss, a sick child or rush-hour traffic. All these may be triggers but stress is actually the body's reaction to factors such as these. Stress is the fight-or-flight response in the body, mediated by adrenaline and other stress hormones, and comprised of such physiologic changes as increased heart rate and blood pressure, faster breathing, muscle tension, dilated pupils, dry mouth and increased blood sugar. In other words, stress is the state of increased arousal necessary for an organism to defend itself at a time of danger . Dr.T.V.Rao MD 14

EUSTRESS: 

Eustress or positive stress occurs when your level of stress is high enough to motivate you to move into action to get things accomplished . EUSTRESS Dr.T.V.Rao MD 15

DISTRESS: 

Distress or negative stress occurs when your level of stress is either too high or too low and your body and/or mind begin to respond negatively to the stressors. DISTRESS Dr.T.V.Rao MD 16

ALARM STAGE: 

As you begin to experience a stressful event or perceive something to be stressful psychological changes occur in your body. This experience or perception disrupts your body’s normal balance and immediately your body begins to respond to the stressor(s) as effectively as possible. ALARM STAGE Dr.T.V.Rao MD 17

The “Paradox of Medicine”: Balancing between the fact that people are mostly the same & yet uniquely different.: 

The “Paradox of Medicine”: Balancing between the fact that people are mostly the same & yet uniquely different. The “Bell Curve” Individuals are all “Genetic Snowflakes ” Dr.T.V.Rao MD 18

Obstacles: 

Most people who need care don’t seek it or receive it Stigma, cultural pressure, mistrust, lack of information keep people out of care So do lack of resources; treatment and medication are expensive Care is disjointed Some schools don’t see emotional well-being and growth as in their “mission” Obstacles Dr.T.V.Rao MD 19

Common problems : 

Relationship problems Depression Anxiety Eating Disorders Substance Abuse Sleep Problems Common problems Dr.T.V.Rao MD 20

Anxiety: 

Situational Developmental Generalized anxiety disorder Performance Panic disorder, OCD, phobia s Anxiety Dr.T.V.Rao MD 21

Sleep Problems: 

35% of adult population experience insomnia 11% of college students get a “good night’s sleep” Loss of cognitive functioning, driving Increased risk of depression < 7 hours yields sleep deprivation Sleep Problems Dr.T.V.Rao MD 22

LEARN Stress Management Emotion Focused Strategies: 

LEARN Stress Management Emotion Focused Strategies L E A R N S Dr.T.V.Rao MD 23

LEARN Stress Management: 

LEARN Stress Management Laugh E A R N S Dr.T.V.Rao MD 24

Stress Management Tips: 

Stress Management Tips Making little changes in your life can really add up to a big feeling of relief. Learn to recognize when you are feeling stressed and simple ways you can relax. Take a break. Have a cold drink, get some fresh air, or close your eyes for a minute to refocus. Stay positive to help friends and family cope with stress. Let others know you're feeling overwhelmed and tell them how they can help. Allow yourself to simply say "no" to friends and family when you know you cannot meet their demands without becoming overwhelmed.

Recognize what you can change: 

Can you change your stressors by avoiding or eliminating them? Can you reduce their intensity (manage them over time instead of immediately) Can you shorten your exposure to stress (take a break, leave) Can you devote the time necessary to make a change Recognize what you can change Dr.T.V.Rao MD 26

Cultures, Humor & Medicine: 

Cultures, Humor & Medicine Greeks – home of the comediane Native Americans… Clown Doctors Voltaire: “ The Art of Medicine consists of amusing the patient while nature cures the disease.” Medicine today? Dr.T.V.Rao MD 27

What is humor?: 

An attitude toward life. Taking your work seriously… but yourself lightly. Humor is healthy. Humor connects us to others! It makes us MORE effective! What is humor? Dr.T.V.Rao MD 28

Humor a great tonic to stress – enjoy it: 

Humor a great tonic to stress – enjoy it Humor is a wonderful stress reducer, an antidote to upsets. Laughter relieves tension. In fact, we often laugh hardest when we have been feeling most tense. Humor is an individual thing - what is funny to one individual may be hurtful to another. It is wonderful when patients can poke fun at themselves. We can also do this with patients, but we have to be careful and respectful in what we say. If you think of something funny that may help the patient, say it if you feel it will ease their tension and not be offensive. I will often throw in a quip or joke when I think it is appropriate. When it is done sensitively, laughter is a great gift to people you care about. Dr.T.V.Rao MD 29

What should colleges do?: 

Gather Data Provide Rapid Access to Care Offer Education and Outreach Involve Students Coordinate Care Be aware of community resources Understand your limits What should colleges do? Dr.T.V.Rao MD 30

Gather Data: 

Documentation How busy is counseling? Identify patterns and peak times of use. Where else do students get care? How many students take time off for medical reasons? Who comes back? How many students are hospitalized? Gather Data Dr.T.V.Rao MD 31

Education and Outreach: 

Education and Outreach Be known. Get out in the community. Train residence staff to recognize warning signs of common problems. Serve as liaisons/consultants to residence staff, deans, coaches. Supervise student groups: peer counselors, wellness reps, advocacy groups Offer for-credit course to freshmen on stress and time management Dr.T.V.Rao MD 32

Wellness Activities: 

Wellness Activities Start a Wellness Center on campus Focus on prevention: Eat, Sleep, Exercise Engage Students in community- study breaks, hikes, massage Teach yoga, sleep hygiene, relaxation response as part of leading balanced life. Have annual “wellness” or “caring events” or “maximize academic potential, minimize stress” Student Wellness Reps. Dr.T.V.Rao MD 33

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Practice time management Learn relaxation exercises. Rehearse and practice situations . Learn practical coping skills. Decrease negative self talk. Learn to feel good with a workable result – Don’t be a perfectionist. Build a network of friends. Stress Management Plan

Involve Your Students: 

Ultimately, the only people who can get through to students with any consistency are the students themselves…” Peer Counseling/ Education Programs Student Health Advisory Group Wellness representatives in the dorms Mental Health Advocacy Group Involve in screenings and education Involve Your Students Dr.T.V.Rao MD 35

Understand Your Limits : 

Legal issues Confidentiality What about parents? How much care for whom? How are sickest students cared for? When should students take a medical leave of absence? Re-entry? Understand Your Limits Dr.T.V.Rao MD 36

What about Parents?: 

Orient them and make them partners Don’t say “I can’t talk to you.” Process of communication is key: don’t shut them out Invite them to get permission Discuss general concerns, suggestions without breaching confidentiality What about Parents? Dr.T.V.Rao MD 37

How Much Care for Whom?: 

Balancing needs of individual and community Balancing care and education How are sickest students cared for? When should students take a medical leave of absence? Re-entry How Much Care for Whom? Dr.T.V.Rao MD 38

Return on Investment: 

Emotional and physical well-being are crucial for academic success The entire student body benefits from a strong counseling program The institution benefits by increased retention and graduation, which enhance reputation Return on Investment Dr.T.V.Rao MD 39

exercise and Relaxation are Foundation for Efficiency: 

Get plenty of exercise and sleep. Improved focus and concentration help increase efficiency, so you can complete tasks in less time. exercise and Relaxation are Foundation for Efficiency Dr.T.V.Rao MD 40

Extracurricular activities reduces the stress : 

Even during their medical colleges careers, many students take on extracurricular activities and projects that are not covered at medical colleges. Extracurricular activates reduces the stress level Extracurricular activities reduces the stress Dr.T.V.Rao MD 41

Maintain your emotional reserves: 

Develop mutually supportive friendships/relationships. Pursue realistic goals which are meaningful to you, rather than goals other have for you that you do not share. Expect some frustrations, failures and sorrows. Always be kind and gentle with yourself – be a friend to yourself. Maintain your emotional reserves Dr.T.V.Rao MD 42

Stress Management Tips: 

Stress Management Tips Be prepared for unexpected problems such as traffic, a lost pet or a family emergency. Prioritize . Take control of your "to do" list by deciding what's really most important on your list. Write down feelings of sadness, frustration or anger to get a clearer perspective of your emotions. Enjoy life's simple pleasures like colorful flowers, dancing, music, and social outings, etc. Share your talents to better the lives of others as well as your sense of well-being.

Best to way to overcome stress: 

STRESS is very common Use stress in a positive way Limit NOT eliminate stress. Use it to improve your performance. Learn Coping Skills Best to way to overcome stress

The Takeaway: 

The Takeaway Academic performance is enhanced by physical and emotional health We can learn to recognize problems much earlier Depression, Anxiety and Stress are treatable Education, Psychotherapy and Medication are all effective Self Care--eat, sleep, exercise--is a cornerstone of health (for all of us!) Dr.T.V.Rao MD 45

Be realistic and not be overambitious : 

Being in control of your life and having realistic expectations about your day-to-day challenges are the keys to stress management, which is perhaps the most important ingredient to living a happy, healthy and rewarding life . Marilu Henner Be realistic and not be overambitious Dr.T.V.Rao MD 46

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Dr.T.V.Rao MD 47 The programme created by Dr.T.V.Rao MD for Students in the Developing World Email doctortvrao@gmail.com