Stress Management

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Slide 3: 

WHAT IS STRESS? CHALLENGE OR CHANGES OF ANY KIND, GOOD OR BAD IS STRESS. STRESS IS, NON SPECIFIC RESPONSE OF THE BODY, TO ANY DEMAND MADE UPON IT.

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STRESS CAN HELP OR HINDER PERFORMANCE. STRESS ASSUMES MORE DESTRUCTIVE FORM, WHEN IT IS FELT THAT CHALLENGE EXCEEDS THE ABILITY TO COPE. PERFORMANCE RISES AS STRESS INCREASES UP TO AN OPTIMUM POINT. BUT LATER PERFORMANCE FALLS. THIS OPTIMUM POINT VARIES FROM INDIVIDUAL TO INDIVIDUAL. SITUATION CANNOT ALWAYS BE CHANGED, BUT THIS PERCEPTION CAN BE CHANGED.

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STRESS DEPENDS IN WHAT A PERSON CONSIDERS TO BE HIS TOLERANCE LEVEL TO COPE WITH THE SITUATIONS, RATHER THAN SITUATION ITSELF.

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POSITIVE OR NEGATIVE IMPACT OF STRESS DEPENDS ON HOW YOU PERCEIVE AND RESPOND TO STRESSFUL SITUATION. SO TO HANDLE STRESS, ONE SHOULD HAVE KNOWLEDGE OF HIMSELF AND HIS LIMITATIONS.

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EFFECTS OF STRESS IT CAN BE POSITIVE OR NEGATIVE. IT CAN SPUR A PERSON, TO ACHIEVE GREATER HEIGHTS. TO FUNCTION MORE EFFICIENTLY. TO LIVE FULLER LIFE. IMPROVE SELF-ESTEEM AND COMPETENCE. RELIEVE BOREDOM.

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IT CAN ALSO, SAP ENERGY. HINDER DECISION-MAKING. DECREASE PRODUCTIVITY. INCREASE SUSCEPTIBILITY TO ILLNESS.

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STRESSFUL SITUATIONS CAN COME THROUGH: FRUSTRATIONS CONFLICTS PRESSURES

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FRUSTRATION: THIS IS EXPERIENCED WHEN, INDIVIDUAL’S MOTIVE ARE THWARTED BY ABSENCE OF APPROPRIATE GOAL. OBSTACLES THAT BLOCK ONE’S PROGRESS. Eg. RESTRICTIVE PARENT. THERE ARE PERSONAL LIMITATIONS. OBSTACLES IN DAILY ROUTINE. Eg. FLAT TYRE, RAIN ON A PICNIC DAY, ETC.

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CONFLICT: CONFLICT CAN BE EITHER INTER PERSONAL OR IN CHOICES. CONFLICT BETWEEN TWO NEEDS OR VALUED GOALS. EG. EARLY MARRIAGE, WIFE Vs MOTHER, INVOLVEMENT IN SOCIAL ISSUES.

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PRESSURE: PRESSURE BUILDS UP, WHEN ONE WANTS TO: ACHIEVE A PARTICULAR GOAL OR ACT IN A PARTICULAR WAY. E.g. STUDENTS. Pressure can originate from outside sources or within the individual himself.

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KINDS OF STRESS EUSTRESS: MODERATE LEVEL OF STRESS, WHERE INDIVIDUAL’S PERFORMANCE IS AT THE BEST. HYPO STRESS: VERY LOW LEVEL OF STRESS, MAKES AN INDIVIDUAL UNFOCUSED AND UNMOTIVATED. DISTRESS: STRESS CAUSES ANXIOUSNESS.  HYPER STRESS: STRESS RESULTS IN ANXIETY.

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OTHER TYPE OF CLASSIFICATION IS: SHORT TERM STRESS: STRESSOR IS HANDLED AS IT ARISES AND IS MANAGEABLE.  LONG TERM STRESS: STRESSORS OCCUR IN RAPID SUCCESSION. NO TIME FOR ADAPTATION.

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INTERMITTENT STRESS: STRESSOR IS INTERMITTENT AND BEYOND CONTROL. EG. RUSH HOUR DRIVING.  CHRONIC STRESS: CONSTANT STRESS SITUATION. EG. DISABLEMENT, CHRONIC ILLNESS, PERSISTENT TENSION, ETC.

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CAUSES OF STRESS CHANGE FROM ROUTINE IS THE MAJOR FACTOR. OTHERS ARE: ANXIETY: SOCIAL ANXIETY: THIS RESULTS DUE TO: LACK OF SELF-CONFIDENCE. COMPARING WITH OTHERS. NEED TO BE UNIVERSALLY LIKED. CONVERSATION WITH STRANGERS IF NOT HANDLED WELL. (FOCUS MUST BE ON THE OTHER PERSON)

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THIS CAN BE OVERCOME BY: BEING ONESELF, WITHOUT FORMAL FRONT. FRANKNESS AND NATURALNESS. DOING WORK STEP BY STEP.

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TENSION: THIS RESULTS DUE TO: EXCESSIVE NOISE, COLOUR, HEAT OR COLD. UNCLEAR GOALS. LACK OF SLEEP DUE TO EXCESS ACTIVITY. OBESITY. IMPROPER & INADEQUATE DIET. BAD HABITS AND BEHAVIOUR. DISTURBING SOCIAL RELATIONSHIPS.

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ALLOWING WORK TO PILE UP. HOLDING AROUSED EMOTIONS IN CHECK. RIGIDNESS IN THINKING AND BEHAVIOUR. LACK OF APPRECIATION. DIFFERENCES WITH OTHERS. POOR HEALTH. POOR WORKING CONDITIONS. OVERWORK.

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SEX: SEX IS A MAJOR SOURCE OF STRESS. STRESS FROM OTHER CAUSES CAN LEAD TO SEXUAL DYSFUNCTION. THIS RESULTS DUE TO: LACK OF PROPER SEX EDUCATION. SOCIAL TABOOS AND MORAL OVER HANGINGS. MISCONCEPTIONS.

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PERSONALITY TYPES: People exhibiting type ‘A’ personality are more prone for stress. So people who exhibit characteristics of type ‘A’ should strive to alter their life style, so as to develop type ‘B’ behaviour pattern.

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BODY’S RESPONSE TO STRESS PSYCHOLOGICAL REACTION PHYSIOLOGICAL REACTION

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PSYCHOLOGICAL REACTION: UNPREDICTABLE! DEPENDS ON: EMOTIONAL STATE OF THE PERSON. HOW TROUBLESOME THE STRESSOR IS FELT TO BE.

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PHYSIOLOGICAL REACTION: “FIGHT OR FLIGHT REACTION”. BODY ADAPTS THROUGH BIOCHEMICAL AND NEUROLOGICAL CHANGES, TO FACE THE THREAT. ESCAPE FROM IT. TRY TO RECUPERATE. NOTE: Men tend to suffer from stress related physical illness, while women often develop mental disorders.

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FIRST STAGE: INCREASE IN: BREATHING HEART RATE & BLOOD PRESSURE VISUAL PERCEPTION DIGESTIVE SYSTEM SHUTS DOWN. SPONTANEOUS BUILT UP OF ENERGY, WHICH OCCURS, IS NOT ALWAYS NEEDED. IF THERE IS NO RELEASE, THE PENT UP ENERGY CAN BE HARMFUL.

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SECOND STAGE: (IF STRESS PERSISTS) BODY DEVELOPS RESISTANCE. BODY SYSTEM RETURNS TO NORMAL, BUT REMAINS ALERT.

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THIRD STAGE: STAGE OF EXHAUSTION THE FOLLOWING ARE EXHIBITED: FATIGUE. DEPRESSION OF BODY’S IMMUNE SYSTEM, WHICH LEADS TO DISEASES. DYSFUNCTION OF VARIOUS SYSTEMS OF BODY, WHICH LEADS TO HEART DISEASES, INTESTINAL AILMENTS, PSYCHOSOMATIC ILLNESSES, SKIN DISEASES, ETC.

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WARNING SIGNS AND SYMPTOMS OF STRESS DIMINISHED ABILITY TO SET PRIORITIES AND TAKE DECISIONS. MAKE MISTAKES. TENSION, NERVOUSNESS, APPREHENSION, ETC. LACK OF SELF-CONFIDENCE. IRRITABILITY AND RESTLESSNESS. EMOTIONAL INSTABILITY. INCREASE USE OF ALCOHOL, TOBACCO & DRUGS. OVER REACTIVE TO MINOR PROBLEMS.

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ANGER & IMPATIENCE. HYPER SENSITIVE TO NOISE. FIDGETING, PACING, ETC. HEADACHE, COLD HANDS & FEET, INDIGESTION, LACK OF APPETITE, ACHES & PAINS, DIARRHOEA OR CONSTIPATION, SHORTNESS OF BREATH, PALPITATIONS, TEETH GRINDING, MUSCLE SPASMS, ACNE, PSORIASIS, SEXUAL DYSFUNCTION, ETC. SINKING FEELING OF IMPENDING DEATH. SUICIDAL & HOMICIDAL ATTEMPTS.

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STRESS CONTROL AIM: TO LIMIT HARMFUL EFFECTS OF STRESS. ENHANCE ITS BENEFICIAL ASPECTS.

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APPROACHES TO STRESS CONTROL: EXERCISES. RELAXATION. CHANGE OF PERCEPTION OF LIFE SITUATION.

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EXERCISES: REGULAR EXERCISES HELPS TO CONTROL STRESS. POINTS TO REMEMBER: THE AMOUNT OF EXERCISE DEPENDS ON AGE, MUSCLE TONE, HEALTH, ETC. BE AT EASE WHEN YOU EXERCISE.

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EXERCISE IN CALM PLACE AND IN A COMFORTABLE POSITION. MUSCLES MUST NOT BE TAUT OR STIFF WHILE STARTING EXERCISES. EXERCISE ALL MUSCLES RHYTHMICALLY. DON’T STRETCH ANY PART QUICKLY OR TO THE MAXIMUM. DON’T OVERSTRAIN. STOP WHEN DYSPNOEA OR EXHAUSTION DEVELOPS.

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OTHER FORMS OF EXERCISES: WALKING, JOGGING, CYCLING, SWIMMING, ETC.

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RELAXATION: RELAXATION HELPS TO GET RID OF TENSION. WHILE RELAXING, MIND MUST BE CLEAR AND BODY & MIND SHOULD REST.

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WAYS TO RELAX: WATCHING A MOVIE, PLAYING, CONVERSING WITH A FRIEND, ETC. PERIODICAL REST, TONES UP THE BODY & HELPS BODY MAINTAIN NORMAL RHYTHM, SO AS TO ATTAIN PEACE OF BODY & MIND. WORK AND PLAY MUST BE INTERSPERSED WITH COMPLETE MENTAL & PHYSICAL REST.

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RELAXATION TECHNIQUES: HELPS TO RELAX IN THE FACE OF STRESS. MEDITATION. MEDITATION IS BEST LEARNT UNDER GUIDANCE OF A TEACHER. MEDITATION REDUCES THE AROUSAL OF AUTONOMOUS NERVOUS SYSTEM, WHICH CONTROLS INVOLUNTARY ACTIVITIES OF THE BODY.

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MEDITATION IS DONE FOR 10 TO 20 MINUTES, IN THE MORNING OR EVENING. YOU WILL NEED, QUIET ENVIRONMENT. COMFORTABLE POSITION. A DEVICE TO FOCUS ATTENTION, A WORD, A PHRASE OR A SOUND REPEATED DURING EXPIRATION. PASSIVE ATTITUDE. (NOT TO WORRY HOW YOU ARE PERFORMING)

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PROCEDURE: THIS CAN BE DONE EITHER AT OFFICE OR AT HOME. CHOOSE A QUIET PLACE IN A CALM ENVIRONMENT. HAVE A COLD WASH, IF POSSIBLE. WEAR LOOSE GARMENTS. SIT IN A COMFORTABLE POSITION. SIMPLER TECHNIQUE BASED ON BASIC PRECEPTS OF MEDITATION.

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CLOSE YOUR EYES. COUNT 1 TO 10. THEN RELAX ALL YOUR MUSCLES ONE BY ONE, BEGINNING WITH YOUR FEET AND PROGRESSING UP TO YOUR HEAD. TAKE DEEP BREATH THROUGH YOUR NOSE. (INSPIRATION : EXPIRATION = 1 : 2)

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SAY “OM” OR ANY OTHER HYMN, DURING EXPIRATION. START WITH 5 MINUTES AND THEN EXTEND THE PERIOD TO 20 MINUTES. AFTER FINISH, COUNT 1 TO 10, TO GET BACK TO NORMAL STATE. OPEN YOUR EYES.

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SETTING OF GOALS: ONE SHOULD HAVE CLEARLY DEFINED, WORTHWHILE GOALS IN LIFE. THEY SHOULD BE PRIORITIZED AND ONE SHOULD WORK IN A SYSTEMATIC WAY FOR THEIR ACCOMPLISHMENT. CHANGE OF PERCEPTION OF LIFE SITUATION

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GOAL PLAN MUST BE BROKEN INTO SMALL SERIES OF STEPS, WHICH ARE SMALL TO START WITH AND THEN BUILD MOMENTUM, WHICH WILL BUILD SELF-CONFIDENCE. GOAL REFLECTING “WANTS” BECOME A CHALLENGE, WHICH IS A POSITIVE STRESS. EG. COMPUTERIZATION OF AN OFFICE. GOALS EXPRESSING “DESIRES” GENERATE PRESSURE, WHICH IS A NEGATIVE STRESS. EG. DESIRING TO BE MORE PATIENT WITH VISITORS.

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EVERY DAY SITUATION: [SITUATIONS THAT TRIGGER TENSION] THOSE, WHICH YOU CAN INFLUENCE. THIS CAN BE HANDLED BY SLIGHT MODIFICATION IN HABITS. EG. NOT ATTENDING OFFICE IN TIME.

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THOSE, WHICH ARE BEYOND YOUR CONTROL. IN THESE SITUATIONS, ACCEPT REALITIES WITH A SMILE. FACE IT AS BEST AS YOU CAN, WITHOUT LOOSING YOUR COOL. LEARN TO TAKE A RELAXED VIEW OF SUCH IMPOSSIBLE SITUATIONS, WHICH IS POSSIBLE BY TAKING DETACHED VIEW OF SITUATIONS THOUGH FULLY INVOLVED WITH THEM. (PUT IN BEST EFFORTS, BUT DON’T GET EMOTIONALLY INVOLVED)

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DELEGATION: EFFECTIVE DELEGATION REDUCES YOUR ANXIETY AND STRESS. NEVER DELEGATE HALF-HEARTEDLY. MAKE THE DELEGATED PERSON RESPONSIBLE & COMMIT HIM TO ACHIEVE RESULTS. TELL HIM WHAT IS TO BE ACCOMPLISHED, BUT NOT HOW.

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HAVE A HOBBY. HAVING A HOBBY RELIEVES MIND OF STRAIN & STRESS. HOBBY MUST BE FOR RELAXATION & NOT FOR COMPETITION. HOBBY MUST BE CREATIVE AND EXPRESS DEEPER PERCEPTION. EG. PAINTING, SKETCHING, CARVING, PROSE & VERSE WRITING, GARDENING, MUSIC, SCIENTIFIC AND PHILOSOPHICAL PURSUITS, ETC.

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CHOOSE A HOBBY THAT GIVES YOU THE EXPERIENCE OF SERENITY & HAPPINESS AND NOT DO, WHAT OTHERS ARE DOING. CREATIVE HOBBY HELPS RETIRED PERSONS TO BECOME MORE USEFUL & HAPPY.

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WORK-A-DAY TECHNIQUES POINTS TO REMEMBER, SO AS TO REDUCE STRESS & STRAIN: MAINTAIN AN APPOINTMENT NOTEBOOK FOR WRITING IMPORTANT ENGAGEMENTS. PLAN YOUR NEXT DAY THE NIGHT BEFORE. SCHEDULE MUST BE REALISTIC. ORGANIZE YOUR PERSONAL MATERIALS, BOTH AT HOME AND OFFICE.

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DIVIDE DAILY CHORES INTO ESSENTIAL & NON-ESSENTIAL ONES. DON’T WORRY MUCH ABOUT ACCOMPLISHMENT OF NON-ESSENTIAL CHORES. HAVE A CONTINGENCY PLAN SO AS TO MANAGE CRISIS EASILY. BE CHEERFUL. IF YOU WANT TO FEEL WELL, YOU MUST LOOK WELL. SIMPLIFY YOUR LIFE, IN FACT IN EVERY THING YOU DO.

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TALK WITH FRIENDS, IN ORDER TO LET OF STEAM, IN THE EVENT OF PROBLEMS. AVOID BORROWING OR CREDIT. BE CONTENDED WITH WHAT YOU GET. DON’T COMPARE WITH THE JONESES, NEXT DOOR. DON’T GET WILD IF SOMEONE OVERTAKES YOU. REMEMBER HOW MANY TIMES YOU WOULD HAVE DONE THE SAME.

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DO AT LEAST ONE THING EVERYDAY THAT YOU ENJOY DOING, WHICH WILL HELP YOU TO TIDE OVER OTHER UNPLEASANT EXPERIENCES. BE TRUTHFUL. A LIE MAY CARRY THROUGH A SITUATION, BUT THAT WOULD CAUSE MENTAL AGONY FOR MANY DAYS. BE HELPFUL TO OTHERS & ENJOY THE HAPPINESS OF GIVING. SHOW UNDERSTANDING & COMPASSION FOR THE DISABLED, DESTITUTE AND HANDICAPPED.

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EFFECTIVE ANTI STRESS TACTICS: LAUGHTER, MUSIC, RELAXATION, CRYING, CLOSE HUMAN RELATIONSHIP, EXERCISE, SLEEP, MEDITATION, ETC. UNHELPFUL BUT COMMON STRESS RELIEVERS: [EFFECTIVE IN SHORT RUN, BUT HARMFUL ON LONG RUN] MILK, CHOCOLATE, SLEEPING PILLS, ALCOHOL, TOBACCO, TV, LOUD MUSIC, COMPETITIVE CARD PLAYING. QUICK FIXES

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CONCLUSION STRESS CAN BE MANAGED BY: Reducing the amount of stress situations, by changing the environment that produces stress. Identify stress situations we are creating for other people and try to avoid them. Change ourselves, so that, situations that frequently threatened us, no longer do so.

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OVERWORK DOES NOT KILL ANY BODY BUT STRESS DOES LEARN TO LIVE WITH IT AND ACQUIRE MASTERY OVER IT