STRESS MANAGEMENT

2. STRESS MANAGEMENT DR. D. S. VERMA SR. MEDICAL OFFICER MBBS, MD (PSM), AFIH

3. ONLY ONE GROUP OF PEOPLE HAVE NO STRESS

4. WHAT IS STRESS? Stress may be defined as "a state of psychological and / or physiological imbalance resulting from the disparity between situational demand and the individual's ability and / or motivation to meet those demands." Stress is your mind and body’s response or reaction to a real or imagined threat, event or change.

5. TYPES OF STRESS Positive stress Negative stress

6. 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.

7. 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.

8. WHAT IS STRESSOR? The threat, event or change are commonly called stressors. Stressors can be internal (thoughts, beliefs, attitudes) or external (loss, tragedy, change).

9. EXTERNAL STRESSORS Physical Environment Social Interaction Organisational Major Life Events Daily Hassles

10. PHYSICAL ENVIRONMENT Noise Lights Heat Poor workplace design

11. SOCIAL INTERACTION Rudeness Bossiness Aggressiveness by others Bullying

12. ORGANISATIONAL Rules/Regulations “Red - Tape” Deadlines Demand – Control Effort - Reward

13. MAJOR LIFE EVENTS Birth Death Lost job Promotion Marital status change Disease

14. DAILY HASSLES Commuting Misplaced keys Mechanical breakdowns

15. INTERNAL STRESSORS Lifestyle choices Negative self - talk Mind traps Personality traits

16. LIFESTYLE CHOICES Caffeine Lack of sleep Overloaded schedule

17. NEGATIVE SELF - TALK Pessimistic thinking Self criticism Over analysing

18. MIND TRAPS Unrealistic expectations Taking things personally All or nothing thinking Exaggeration Rigid thinking

19. PERSONALITY TRAITS Perfectionists Workaholics

20. STRESS ADAPTION CURVE

21. SYMPTOMS OF STRESS Physical symptoms Mental symptoms Behavioural symptoms Emotional symptoms

22. PHYSICAL SYMPTOMS • Sleep pattern changes • Fatigue • Digestion changes • Loss of sexual drive • Headaches • Aches and pains • Infections

23. PHYSICAL SYMPTOMS (contd.) • Dizziness • Fainting • Sweating & trembling • Tingling hands & feet • Breathlessness • Palpitations • Missed heartbeats

24. MENTAL SYMPTOMS Lack of concentration Memory lapses Difficulty in making decisions Confusion Disorientation Panic attacks

25. BEHAVIOURAL SYMPTOMS Appetite changes - too much or too little Increased intake of alcohol & other drugs Increased smoking Restlessness Fidgeting Nail biting

26. EMOTIONAL SYMPTOMS Bouts of depression Impatience Fits of rage Tearfulness Deterioration of personal hygiene and appearance

27. 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

28. Digestive disorders • Ulcers • Skin complaints - psoriasis • Headaches and migraines • Pre-menstrual syndrome • Depression

29. COSTS OF STRESS • 80% of all modern diseases have their origins in stress. • In the India, 40 million working days per year are lost directly from stress - related illness. • Costs in absenteeism to Indian industry is estimated at 5 billion rupees per year.

30. UNHEALTHY WAYS OF COPING WITH STRESS • Smoking • Drinking too much • Overeating or undereating • Zoning out for hours in front of the TV or computer • Withdrawing from friends, family, and activities • Using pills or drugs to relax       • Sleeping too much • Procrastinating • Filling up every minute of the day to avoid facing problems • Taking out your stress on others (lashing out, angry outbursts, physical violence)

31. STRESS MANAGEMENT STRATEGIES • Change the situation: • Avoid the stressor. • Alter the stressor.   • Change your reaction: • Adapt to the stressor. • Accept the stressor. • Make time for fun and relaxation • Adopt a healthy lifestyle

32. AVOID UNNECESSARY STRESS • Learn how to say “no” • Avoid people who stress you out • Take control of your environment • Avoid hot-button topics • Pare down your to-do list

33. THE FOUR-QUADRANT TO DO LIST Urgent Not Urgent Important Not Important

34. ALTER THE SITUATION • Express your feelings instead of bottling them up. • Be willing to compromise. • Be more assertive. • Manage your time better.

35. ADAPT TO THE STRESSOR • Reframe problems. • Look at the big picture. • Adjust your standards. • Focus on the positive. • Have positive attitude

36. ACCEPT THE STRESSOR • Don’t try to control the uncontrollable. • Look for the upside. • Share your feelings. • Learn to forgive.

37. 5 S Activities change the working Environment : 5 Steps for Kaizen (or improvement) 5 S stands for five Japanese words with initial S Seiri: Sorting out Seiton: Systematic arrangement Seiso : Spic and span Seiketsu: Serene Atmosphere Shitsuke: Stick to self discipline

38. WHAT MAKES YOUR LIFE 100% ? Arrange all the alphabets by given them numbers according to their position : = 82 = 96 = 98 IT IS OUR ATTITUDE TOWARDS LIFE & WORK THAT MAKES OUR LIFE 100% = 100

39. CHOOSE YOUR BEHAVIOR Stimulus Response My Response Stimulus My Choice REACTIVE RESPONSIBLE

41. HEALTHY WAYS TO RELAX AND RECHARGE Savor a warm cup of coffee or tea. Play with a pet. Work in your garden. Get a massage. Do Yoga / Meditation Curl up with a good book. Listen to music. Watch a comedy Go for a walk. Spend time in nature. Call a good friend. Sweat out tension with a good workout. Write in your journal. Take a long bath. Light scented candles

42. GO FOR A WALK.

43. SPEND TIME IN NATURE

44. CALL A GOOD FRIEND.

45. SWEAT OUT TENSION WITH A GOOD WORKOUT.

46. WRITE IN YOUR JOURNAL

47. TAKE A LONG BATH

48. LIGHT SCENTED CANDLES

49. SAVOR A WARM CUP OF COFFEE OR TEA.

50. PLAY WITH A PET.