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Explore effective stress management techniques to improve your mental and physical well-being. Learn how to identify stress triggers, practice mindfulness, and build resilience.
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GOALS OF THE DISCUSSION • To understand what is stress • Discuss about the various causes of stress • Reactions in response to stress • Healthy and unhealthy ways of dealing with it • Sleep disturbances and sleep hygiene • How to deal with a person presenting to you in stress • When to refer to mental health experts ?
Everyoneexperiences stressattimes. Alittlebitofstress isnotaproblem. Stress is a physical and psychological response of the human body to a new/challenging/different situation • Normal and natural • When does stress become a problem? • occurs for prolonged periods and continuously without relief is out of proportion to the magnitude of the problem
COMMON RESPONSES TO STRESS Physical Other people find their body gets sick skin rashes, infections, illnesses or bowel problems. (Doing what matters in the time of stress: WHO guide, 2020)
PSYCHOLOGICAL AND BEHAVIORAL SYMPTOMS • Constant worries • Negative thoughts about self and others • Feeling sad, irritable and aggressive • Loss of concentration • Decreased productivity at work leading to further stress • Avoiding Social Gathering And Staying Alone • Arguing And Involving In Fights • Missing Work And Poor Performance • Substance Use
Unhealthy Ways of Dealing with Stress Healthy Dealing with stress • Efficiently solving problems • Seeking for support from others during challenges • Regulating emotions • Taking care of body and mind by doing Yoga, exercises and meditation • Effective time management and giving time for oneself • Avoiding situations • Remaining aloof and not sharing problems with others • Involving in self harm, aggressive and violent behaviors • Consumption of alcohol and other substances • Wishful thinking and blaming others
PROBLEM-FOCUSSED COPING: More intellectual, less emotional 03 01 Evaluate & select the best possible solution Identify & Define The Problem Generate all possible solutions to the problem Implementation & review 02 04
EMOTION FOCUSSED COPING Exit the situation STOP technique(stop , think, observe, proceed) Distraction technique Ground yourself Notice and name and engage and refocus Deep breathing ( expand your abdomen more than your chest) Safe place visualization and guided imagery Jacobson progressive muscle relaxation technique Relaxation with music Engage in spiritual activities Evaluate how you coped in a situation
LIFESTYLE CHANGES • Having a fixed routine • 7-8 hours of sleep • Healthy food habits • Engaging in some physical activity • Time management skills • Sparing some time for hobbies • Avoid substance use
LIFE SKILLS • A group of psychosocial competencies and interpersonal skills that helps in: • making informed decisions • solve problems • think critically and creatively • Communicate effectively • Build healthy relationships • Empathize with others • emotional, social and intellectual tools needed to achieve success in life • Personal, interpersonal and community level
CAN‘T SLEEP ? Sleep hygiene techniques: • prioritizing sleep • Having fixed sleep wake timings • Avoid daytime napping • Making gradual changes in schedule • 30 mins before sleep: only relax, avoid screen time • Get daylight exposure and be physically active • during the day • Avoid nicotine and alcohol use • Restrict caffeine intake • Use the bed only to sleep • Don’t toss and turn • Avoid sleeping immediately after eating
How to Deal with Stress at Bedtime • Everyone feels stressed or anxious at times. Instead of wondering why you are stressed, allow yourself to concentrate on what you will do about it. • Schedule time during the day to talk with someone you trust- parent, teacher, friend about what is bothering you. • Keep a journal where you can write down thoughts or stressors. • Create a “to-do” list for the next day. You are less likely to stay up all night worrying about what needs to be done. • Listen to relaxing music, take a shower or go for a walk.
Do Say Don't Say • Thanks for opening up to me." • "Is there anything I can do to help?" • "I'm sorry to hear that. It must be tough." • "I'm here for you when you need me." • "I can't imagine what you're going through." • "People do get better." • "Can I drive you to an appointment?" • "How are you feeling today?" • "It could be worse." • "Just deal with it." • "Snap out of it." • "You may have brought this on yourself." • "We've all been there." • "You've got to pull yourself together." • "Maybe try thinking happier thoughts."
Provide a safe space • Respect privacy and maintain confidentiality • Set aside your biases and prejudices • Don’t judge the person for their actions or feelings. • Look - listen empathetically and link • Make it clear to people that even if they refuse help now, they can still access help in the future. • Don’t pressure people to tell you their story. • Acknowledge the person’s strengths and how they have helped themselves. • Allow for silence • Give adequate information • Tell them to seek an expert help if necessary • If a person presents to you with suicidal ideation/ self harm/harm to others ? • Do not leave the person alone • Inform the family member/ confidante/police station • Try to remove dangerous things the environment • Refer to the psychiatrist
WHEN TO SEEK HELP? • When person presents with self harm attempt/ active suicidal ideation /intent of harm to others • Any medical complications of stress • Reports of domestic violence • Reports of abuse of any kind – need of reporting the sexual abuse under POCSO • The stress seems overwhelming and the patients seems to have anxiety/depression • Symptoms seem to be psychotic in nature • Substance use
