Stress Management

Presented byDr.Harim Mohsin

What Is Stress

Stress is the body’s automatic response to any physical or mental demand placed on it.

Stress is the “wear and tear” our minds and bodies experience as we attempt to cope with our continually changing environment

Adrenaline is a chemical naturally produced in our body as a response to stress resulting in Fight or Flight response.

Stressors

Situations, activities, and relationships that cause

‘trauma’ to one’s physical, emotional, or psychological self

TYPES OF STRESSORS

External

Internal

EXTERNAL STRESSORS

Physical Environment (noise) Social Interaction (Aggression) Organisational Stress (Rules) Major Life Events (Marriage) Daily Hassles (Transport)

INTERNAL STRESSORS

Lifestyle choices (Over-worked) Negative self – talk (pessimism) Mind traps (unrealistic thinking) Personality traits (perfectionists)

Stressors

School Work Family Relationships Legal Finances Health/illness Environment Living Situation

TYPES OF STRESS

Negative stress

Positive stress

Types of Stress EUSTRESS Stress resulting from pleasant events or conditions is called eustress. Eustress can be defined as a pleasant or curative stress. We can't always avoid stress, in fact, sometimes we don't want to. Often, it is controlled stress that gives us our competitive edge in performance related activities like athletics, giving a speech, or acting.

DISTRESS  Stress resulting from unpleasant events or conditions is called distress.

Stress Types

Types of stress

Acute stress Acute stress is usually for short time and may be due to work pressure, meeting deadlines pressure or minor accident, over exertion, increased physical activity, searching something but you misplaced it, or similar things.

Chronic stress  Chronic stress is a prolonged stress that exists for weeks, months, or even years. This stress is due to poverty, broken or stressed families and marriages, chronic illness and successive failures in life. People suffering from this type of stress get used to it and may even not realize that they are under chronic stress. It is very harmful to their health.

SYMPTOMS OF STRESS

Physical symptoms Mental symptoms Behavioural symptoms Emotional symptoms

PHYSICAL SYMPTOMS

Sleep pattern changes Fatigue Digestion changes Loss of sexual drive Headaches Aches and pains Infections Indigestion

Dizziness Fainting Sweating & trembling Tingling hands & feet Breathlessness Palpitations Missed heartbeats

MENTAL SYMPTOMS

Lack of concentration Memory lapses Difficulty in making decisions Confusion Disorientation Panic attacks

BEHAVIOURAL SYMPTOMS Appetite changes - too much or too little Eating disorders - anorexia, bulimia Increased intake of alcohol & other drugs Increased smoking Restlessness Fidgeting Nail biting Hypochondria

STRESS RELATED ILLNESSES

Stress is not the same as ill-health, but has been related to such illnesses as;

Cardiovascular disease Immune system disease Asthma Diabetes Digestive disorders Ulcers Skin complaints - psoriasis Headaches and migraines Pre-menstrual syndrome Depression

Stress Management plan

RECOGNISE THE PROBLEM

The most important point is to recognise the source of the negative stress.

This is not an admission of weakness or inability to cope! It is a way to identify the problem and plan measures to overcome it.

STRESS CONTROL

A B C STRATEGY

ABC STRATEGY

A = AWARENESS

What causes you stress?How do you react?

ABC STRATEGY

B = BALANCE

There is a fine line between positive / negative stress

How much can you cope with before it becomes negative ?

Change your Thinking

Re-framing

Positive thinking

Improving lives-Reducing stress

Change perceptions and expectations Get Organized Be Assertive Time Management Break tasks into manageable parts Set realistic goals Avoid procrastination & plan better Ventilation- emotional release Distraction & diversion Lifestyle & diet changes (smoking, salt,

sleep, exercise)

Alternatives

Conventional Medicine Counselling & psychotherapy Relaxation Meditation Massage Yoga Acupuncture Aromatherapy

Floatation Herbalism Biofeedback Homeopathy Hypnotherapy Osteopathy Religious Therapy Reflexology

Benefits of Stress Management

Physical health gets better-more energy and stamina

Emotions stabilized-positive attitude-hopeful/happier

Ability to focus improved-able to learn and achieve

The Key Word Is….

Balance