Stress Management

1. Stress Management

2. What is Stress…???? “A mind and body’s response or reaction to a real or imagined threat, event or change (Stressor) which can be internal (thoughts, beliefs, attitudes or external (loss, tragedy)”.“A state of affair involving demand on physical or mental energy”. “A condition or circumstance which can disturb the normal physiological and psychological functioning of an individual”.

3. IMBALANCE BETWEEN DEMANDS AND RESOURCES WHEN PERCEIVED PRESSSURE EXCEEDS ONE’S ABILITY TO COPE STRESS WEAR AND TEAR OF BODY AS ONE ADJUSTS TO CONTINUOUSLY CHANGING ENVIRONMENT WHEN OBSTACALES BLOCK PROGRESS TOWARDS A DESIRED GOAL

4. PRESSURE STRESS EXHAUSTION FRUSTRATION CONFLICT

5. ANGERis just 1 letter short ofDANGERBewareLearn to Manage anger

6. Personality Traits • Hardiness • Optimism • Positive Attitude • Self Concept • Spiritualism • Networking & Extroversion

7. WHAT IS MY PERSONALITY TYPE ???????

8. Answer each question (Yes/No) what most often applies to you: • Do you tend to talk fast? • Do you feel you must do most things in a hurry? • Are you usually the first one through a meal? • Is it difficult for you to relax, even for a few hours? • Do you hate to wait in line at a restaurant, bank, or store? • Do you frequently try to do several things at the same time? • Are you generally dissatisfied with what you have accomplished in life? • Do you enjoy competition and feel you always have to win? • When others speak slowly, do you try to rush them along by finishing  their  sentence  for  them? • Do you become impatient when someone does the job slowly? Conti….

9. 11. When engaged in conversation, do you feel compelled to tell about  your  own  interests? 12. Do you become irritated when something is not done as quickly as possible? 13. Do you rush through your tasks to get them done as quickly as possible? 14. Do you feel you are constantly under pressure to get more done? 15. In the past few years, have you taken less than your allotted vacation  time? 16. While listening to others, do you usually find your mind wandering to other tasks and subjects? 17. When you meet aggressive people, do you usually feel compelled to compete with them? 18. Are you too busy with your job to have time for hobbies and outside  activities? 19. Do you seek and need recognition from your boss and peers? 20. Do you take pride in working best “under pressure?”

10. SCORING Add up your “Yes” answers 15-20 Yeses - You exhibit type A-1 behavior. You are at a much greater than average risk of stress & illness. 10-15 Yeses - You exhibit type A-2 behavior. Although your risk of stress & illness is less than A-1, it is still above average. 5-10 Yeses - You exhibit type B-2 behavior. Your risk of Stress & illness is less than average. 0-5 Yeses - You exhibit type B-1 behavior. You have very little risk of illness.

11. Type -A & Type -B Personality • Found in 1950s by cardiologists Meyer Friedman, R. H. Rosenham. • It subsequently appeared in the Jenkins Activity Survey, which was originated to detect behaviors which lead to heart attacks (Jenkins, Ayzanski, Rosenman, 1971 • Type A personality at higher risk of CHD(Coronary Heart Disease)

12. BEHAVIOUR PATTERN Type A • lives at a higher stress level. • Hyper, cannot relax, always shows time urgency. • Highly competitive, set difficult goals. • They feel the pressure of time, constantly working flat out. • They get quickly irritated • Quick anger and hostility • They hate failure and will work hard to avoid it. • They are generally pretty fit and often well-educated (a result of their anxiety). • Quickly take stress and anxiety. Type B • Type B personality is almost the opposite of Type A. • This type of person is relaxed , cool and calm by nature • No sense of time urgency • Type Bs have got no problems relaxing or sitting without doing anything • Type Bs may delay the work they have to the last moment and they usually don't get stressed that easily. • Type B could be an achiever too but his lack of sense of time urgency helps him much in not feeling stressed while doing his tasks

13. Types of Stress EUSTRESS OR POSITIVE STRESS DISTRESS OR NEGATIVE STRESS

14. STRESSORS ENVIRONMENTAL WORKPLACE LIFE CAUSES PSYCHOLOGICAL SOCIAL

15. ENVIRONMENTAL • EXCESSIVE NOISE • POLLUTION • TEMPERATURE • CROWDING

16. PSYCHOLOGICAL • CONFLICT • ANXIETY /FEAR/THREAT • FRUSTRATION • PRESSURE • UNREALISTIC EXPECTATIONS • LOW SELF ESTEEM • COGNITIVE DISSONANACE

17. LIFE CAUSES • Death of a loved one. • Health Problem, injury, illness • Drug abuse, alcoholism • Separation, divorce • Physical changes: lack of sleep, new work hours • New location: moving house, shifting • Money: lack of it, owing it, investing it

18. SOCIAL CAUSES • SOCIAL BIASES • POVERTY • SOCIO – ECONOMIC STATUS • ILLITERACY • INACCEPTENACE OF SOCIAL VALUES OR NORMS • SUPERSTITIONS • DISCRIMINATION

19. Stress Building Beliefs • Perfectionism • Control • People Pleasing • Competence • Rigidness • Pessimism • Over Ambitiousness

20. STRESS : A GLOBAL SURVEY Global Survey Conducted by Regus International , Nov 2009: Sample size: 11,000 Corporate Sectors Across 13 countries • 58% of companies worldwide experienced an appreciable rise in their workplace stress over the last two years • 57% Indian Companies reported the same • China, with a full 86% reporting an increase in stress • The lowest increase in stress was felt in the Netherlands, with 47%

21. 70 – 75 % young population (20-35years) • Stress related problems (U.S.A) • Higher Correlation between stress and heart Heart attack. • Increase in number of suicides in students. • Increase in health related problems due to increased stress in metro cities.

22. WHAT IS MY STRESS LEVEL ??? Let me check…???????

23. Stress Scale For each question choose from the following alternatives: 0 - never 1 - almost never 2 - sometimes 3 - fairly often 4 - very often

24. 1. In the last month, how often have you been upset because of something that happened unexpectedly?  2. In the last month, how often have you felt that you were unable to control the important things in your life?  3. In the last month, how often have you felt nervous and stressed?  4. In the last month, how often have you felt confident about your ability to handle your personal problems?  • In the last month, how often have you felt that things were going your way?  Conti……

25. 6.In the last month, how often have you found that you could not cope with all the things that you had to do?  7. In the last month, how often have you been able to control irritations in your life?  8. In the last month, how often have you felt that you were on top of things?  9. In the last month, how often have you been angered because of things that happened that were outside of your control?  10. In the last month, how often have you felt difficulties were piling up so high that you could not overcome them?

26. YOUR STRESS First, reverse your scores for questions 4, 5, 7, & 8. On these 4 questions, change the scores like this: 0 = 4, 1 = 3, 2 = 2, 3 = 1, 4 = 0. Now add up your scores for each item to get a total. My total score is……. Individual scores on the PSS can range from 0 to 40 with higher scores indicating higher perceived stress. • Scores ranging from 0-13 would be considered low stress. • Scores ranging from 14-26 would be considered moderate stress. • Scores ranging from 27-40 would be considered high perceived stress

27. WORKPLACESTRESS • Job Pressure and Demands • Role ambiguity • Meeting Deadlines • Lack of Support • Working Long Hours • Poor Relationship with Colleagues. • Poor Communication • Staff Turnover • Lack of Training

28. STRESS MODEL “Stress is a non-specific response of an individual” ………..“HANS SELYE”

29. EFFECTIVE STRESS RESPONSE

30. INEFFECTIVE STRESS RESPONSE

31. STRESS & PERFORMANCE

33. SYMPTOMS OF STRESS PSYCHOLOGICAL PHYSICAL EMOTIONAL BEHAVIOURAL

34. PSYCHOLOGICAL SYMPTOMS • Low Self Esteem • Memory Disturbances • Constantly Worrying & Anxious • Low Morale • Negative Thoughts and Depression • Reduced Interest in activities • Low Concentration • Frequent Distraction of Mind • Low Energy • Withdrawal tendencies

35. PHYSICAL SYMPTOMS • Heart rate increases • Blood pressure increases • Breathing rate increases • Muscular tension increases • Headaches • Sleep disturbances • Fatigue • Ulcers & Body Aches • Hypertension • Frequent Stomach upsets

36. EMOTIONAL SYMPTOMS • Mood swings • Irritability • Short Tempered • Agitation • Inability to Relax • Sense of loneliness • Isolation • Unhappiness

37. BEHAVIORAL SYMPTOMS • Eating More or less • Sleeping Too much or less • Neglecting or procrastinating • Addiction : Alcohol,Smoking,Drugs • Nervous Habits: Nail Bitting,Pacing

38. PTSD : Post Traumatic Stress Disorder • PTSD is a delayed reaction to an exceptionally stressful situation or a life threatening event. • After a dormant period the person re-experiences the past traumatic events as 'flash backs', or dreams and tries to avoid any stimuli or situation which reminds of the past trauma. • Past haunts in Present

39. Causes of Post Traumatic Stress Disorder Exceptionally stressful or a catastrophic life event like: • Natural Calamity - e.g. Post -Tsunami, Post Earthquake • War - e.g. . Post - Vietnam war, Post- Gulf war • Bomb Blast • Terror - e.g. 9/11, 26/11 • Serious Accidents like train accidents and building collapse following earth quake • Traumatic death of beloved ones - e.g. Life partner, Parents, Children

42. EFFECT OF PTSD • Constant Anxiety • Isolation • Depression • Sleeplessness • Fear and phobias • Poor self esteem • Nightmares • Substance abuse • Anti social behavior • Cognitive Disturbances • Reduced Interest in activities • Agitation

43. REMEDIAL INTERVENTIONS FOR MANAGING STRESS

44. STRESS MANAGEMENT

45. Methods ,Techniques & Strategies which helps in coping various stressors in our life are called Coping Strategies or Coping Mechanisms.

46. TECHNIQUES RELAXATION & MEDITATION COGNITIVE RESTRUCTURING PROBLEM SOLVING BETTER COMMUNICATION USING HUMOUR ASSERTIVENESS TRAINING BEHAVIOURAL SELF CONTROL TIME MANAGEMENT HEALTHY LIFE STYLE

47. Relaxation Techniques Deep breathing Meditation & Yoga Guided Imagery PMRT Belly Breathing Breath Count Flowing Breath

48. BENEFITS • The relaxation response brings your system back into balance • Deepening your breathing, • Reducing stress hormones, • Slowing down your heart rate and blood pressure, • Relaxing your muscles. • Enlightens the Mind and Body • More self awareness, insight and attention • Better concentration • Increases energy & focus, combats illness, relieves aches & pains • Heightens problem-solving abilities, • Boosts motivation and productivity. • Fosters positivity • Cultivation of Human Strengths • Best of all – with a little practice – anyone can reap these benefits

49. Cognitive Restructuring CHANGE THE WAY YOU THINK “3 BASIC DEMANDS OR MUSTS OF HUMAN BEINGS “ DEMAND ON “SELF” DEMAND ON “OTHERS” DEMAND ON “SITUATION” “I must do well and win the approval of others for my performances or else I am no good.” “Other people must treat me considerately, fairly and kindly, and in exactly the way I want” them to treat me. If they don't, they are no good and they deserve to be condemned and punished" “I must get what I want, when I want it; and I must not get what I don't want. It's terrible if I don't get what I want, and I can't stand it. LET US CONVERT THESE DEMANDS INTO “PREFERENCES”

50. ACCEPTANCE Unconditional Self-acceptance • I am a fallible human being; I have my good points and my bad points. • There is no reason why I must not have flaws. • Despite my good points and my bad points, I am no more worthy and no less worthy than any other human being. Unconditional other-acceptance • Other people will treat me unfairly from time to time. • There is no reason why they must treat me fairly. • The people who treat me unfairly are no more worthy and no less worthy than any other human being. Unconditional life-acceptance • Life doesn't always work out the way that I'd like it to. • There is no reason why life must go the way I want it to •  Life is not necessarily pleasant but it is never awful and it is nearly always bearable.