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NAMASKAR Stress Management Kedar Rayamajhi 2017

NAMASKAR Stress Management Kedar Rayamajhi 2017. Aims of the session. Explain the meaning of stress Recognize stress factors Know the symptoms of stress Explain different models of stress Understand the effects of stress Demonstrate stress management skills. 3. Exercise

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NAMASKAR Stress Management Kedar Rayamajhi 2017

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  1. NAMASKAR Stress Management Kedar Rayamajhi 2017

  2. Aims of the session • Explain the meaning of stress • Recognize stress factors • Know the symptoms of stress • Explain different models of stress • Understand the effects of stress • Demonstrate stress management skills. Kedar Rayamajhi

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  5. Exercise • Are you always worrying? • Are you crankier than you used to be-even though you try hard to keep it to yourself? • Are you unable to concentrate because of unrecognized reasons? • Do you rush from one job/work to another? • Are you tired on an ongoing basis? • Do you have wide fluctuations in your mood from depression to elation, back to depression, which incapacitated you? • Are you increasingly angry and bitter and don’t know why? • Do you feel that you have not been healthy as usual? • Are you always right and other person always wrong? • Do you work hard and long, but accomplish less? • Are you troubled by regular insomnia? • Do you have numerous aches and pains for which no doctor find a physical cause? • Is life (and/or your business) becoming a drag? Kedar Rayamajhi

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  7. Definitions of Emotion • Feelings that generally have both physiological and cognitive elements and that influence behavior (Feldman, 2004). • The effects of stress on your emotional and physical health may be worse than you thought. By Clare KittredgeMedically reviewed byLindsey Marcellin, MD, MPH. Kedar Rayamajhi

  8. Occupational pressures are believed responsible for: • 30% of workers suffering from back pain • 28% complaining of “stress” • 20% feeling fatigued • 17% having muscular pain • 13% with headaches Kedar Rayamajhi

  9. Facts and figure Here are the top 10 most stressed countries, at least for women. The percentages indicate the percentage of women claiming to be stressed most of the time. India (87%)Mexico (74%)Russia (69%)Brazil (67%)Spain (66%)France (65%)South Africa (64%)
 Italy (64%)Nigeria (58%)Turkey (56%) Read more: http://newsfeed.time.com/2011/07/13/study-for-women-india-is-the-most-stressful-country-on-earth (CNN Poll Report) Kedar Rayamajhi

  10. Facts and figure The results of the polls showed that an astounding 87% of Indian women claim feeling stressed most of the time, with an additional 82% asserting they had insufficient time to relax. Kedar Rayamajhi

  11. According to Dr. Sherita Hill Golden of the Johns Hopkins University School of Medicine, high levels of cortisol increase a risk for developing diabetes, heart disease, thinning of the bones, cognitive impairment, and depression. • They can also lead to obesity and fatigue. Kedar Rayamajhi

  12. The Australian Diabetes Council has outlined the physical changes that happen with the stress or fight or flight response. They are: • The persons heart starts to beat faster • Blood pressure goes up • Breathing becomes quicker, allowing more oxygen to the brain and muscles 6/16/2017 6/16/2017 6/16/2017 6/16/2017 Kedar Rayamajhi Kedar Rayamajhi Kedar Rayamajhi Kedar Rayamajhi Kedar Rayamajhi 12 12

  13. Continued… • Blood glucose level rises to give your body more energy • Blood moves away from your gut and into the big muscles of your arms and legs so you can act quickly • Blood gets ready to clot quickly should the person start to bleed • The person become very alert so that they can think about how to deal with the threat detected. Kedar Rayamajhi 6/16/2017 Kedar Rayamajhi 13

  14. Concepts of Stress • Stress as arousal • Stress as demand • Stress as perceived threat • Stress as spice of life • Stress as kiss of death Kedar Rayamajhi

  15. Definition • Stress arises when I perceive that I am unable to cope with or meet with either External demands /expectations and/or Internal needs/desires and in all the cases I end up having some negative emotions Kedar Rayamajhi

  16. What is stress ? • Stress is the process of adjusting to or dealing with circumstances that disrupt, or threaten to disrupt a person’s physical or psychological functioning ( Burchfield, 1979; Lazarus and Folkman , 1984; Selye, 1976 ) Kedar Rayamajhi

  17. DEFINITION S = P > R Stress occurs when the pressure is greater than the resource Kedar Rayamajhi 6/16/2017 Kedar Rayamajhi 17

  18. sayings • Stress is known as “slow poison”. • Stress is a “killer” of modern society. • Stress is a mental cancer and it kills people unknowingly. • Stress is a force. • Stress helps for the growth and development. Kedar Rayamajhi

  19. Reader should know: • Stress is not a specific event but a process • It is an inner experience over the outer situation • It is an non-specific response of the body • It is inherent to survival • It is initially positive but too much is unhealthy • It is addictive • It is contagious • It is manageable Kedar Rayamajhi

  20. Why some events are so stressful? • Loss.  • Lack of control.  • Emotional overload. • Fear of additional destruction. • Uncertainty. • Trauma associated with seeing so much destruction so close at hand.  • Feelings that there should have been some way to prevent such a disaster from happening. • Media coverage.  6/16/2017 Kedar Rayamajhi Kedar Rayamajhi 20

  21. When it is too much? • Demands made o the persons • Vulnerability to stress • A type personality • Stress tolerance capacity • Cognitive and behavioral skills • Constraints under which they have to work • Coping situation or condition • The support they received from others in coping 6/16/2017 Kedar Rayamajhi Kedar Rayamajhi 21

  22. Types of stress • Basic • Cumulative • Episodic Stress • Acute or traumatic Stress • Chronic Stress Kedar Rayamajhi

  23. Anatomy of the Brain

  24. State of Arousal • Stress is the state of arousal with which the body responds to demands • Tense Muscles • Elevated Pulse • Faster Breathing Kedar Rayamajhi

  25. Continued • Release of Glycogen and Cholesterol from Liver • Release of Adrenalin and Corticosteroid from adrenal glands • Release of blood clotting agents Kedar Rayamajhi

  26. Signals of Stress • MOOD SIGNALS • • Anxiety and Irritability • • Depression and Frustration • • Panic attack • • Habitual Anger or Hostility • • Helplessness • • Hopelessness • • Restlessness 6/16/2017 Kedar Rayamajhi Kedar Rayamajhi 26

  27. Signals of Stress • BEHAVIOURAL SIGNS • • Aggression • Disturbed Sleep • Flashbacks • Emotional Out Bursts • Leaving Jobs Undone • Over Reactive • Intense memories • Attempting suicide 6/16/2017 Kedar Rayamajhi Kedar Rayamajhi 27

  28. Environmental Conditions Environment in which we live like temperature, air pollution, noise, humidity etc can be source of stress. • Visits for all types of psychological problems were higher during periods of high air pollution. • There were more emergency visits for depression during cloudy, humid days. • Urban riots have occurred much more frequently on hot than cool days, although they have been rare on extremely hot days. 6/16/2017 Kedar Rayamajhi Kedar Rayamajhi 28

  29. Symptoms in case of Combat veterans • Nightmares • Sleep disturbances • Paranoia • Emotional numbing • Guilt about surviving • Alienation and problems in social relations with others (Blank, 1982; Ross et al., 1989 ). Kedar Rayamajhi

  30. Negative Work Environment • -Dog eat dog . . . everyone fighting to get ahead • - No one appreciates your contributions • - Too much work . . . not enough help • - Deadlines are unrealistic • - Longer hours . . . additional work • - Budget Constraints • - Competition is eating us alive • - Poor leadership or management Kedar Rayamajhi

  31. Continued… • Over/under work • Poor career opportunity • Behavior of a leader • Too much work for too long • Challenges and difficulties • HR policy (HR planning, Job redesign, promotion, transfer, and other fringe benefits etc.) • On the job training • Other conflicting roles 6/16/2017 Kedar Rayamajhi Kedar Rayamajhi

  32. LIFESTYLE CHOICES • Caffeine • Lack of sleep • Overloaded schedule • Pessimistic thinking • Self criticism • Over analysing 6/16/2017 Kedar Rayamajhi Kedar Rayamajhi 32

  33. MIND TRAPS • Unrealistic expectations • Taking things personally • All or nothing thinking • Exaggeration • Rigid thinking 6/16/2017 Kedar Rayamajhi Kedar Rayamajhi 18

  34. Exhaustion Critical point Resistance Alert Distress Eustress Low High Stress Level Work Load Kedar Rayamajhi

  35. Stress and Disease Kedar Rayamajhi

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  37. Burnout: State of physical, emotional and mental exhaustion caused by emotionally demanding work situations. Burnout involves physical, mental, and emotional exhaustion that is attributable to work related stress. ( Pines and Aronson, 1988; Pines, Aronson and Kafry, 1981). However, it has gradually become clear that burnout is a potential problem in all occupational areas ( Maslach, 1982 ).

  38. Burnout and professions People in service oriented organizations such as health care, police, military service, psychologist, engineers, banking and insurance, stock broker, air traffic controller, teacher are more likely to face burnout.

  39. Warning sign of burnout • Chronic fatigue-exhaustion • A sense of being physically run down • Anger at those making demands • Self-criticism • Cynicism, negativity, and irritability • A sense of being overwhelmed • Depression Kedar Rayamajhi

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  41. Self ever seek • BlisscfgGb • Joy k|km'Nntf • Peace zflGt • Happiness v'zL • Harmony Pstf • Light & Love dfof Sat-Chit-Ananda Kedar Rayamajhi

  42. When we manage our stress we experience: • Easier relationship • More creativity • Higher levels of productivity • Positive attitude • Longer lives • Joy, happiness, calm and peace • More and deeper love 6/16/2017 Kedar Rayamajhi Kedar Rayamajhi 42

  43. Organizational Cooping • Job Redesign • Flexible Scheduling • Career Counseling • Improvements in the Physical Work Environment • Role/Goal Clarification • Improving interpersonal skills • Team work Kedar Rayamajhi

  44. Time Management We all get 168 hours per week • How do you use yours? • Time is the coin of life. It is the only coin you have. Use it prudently,or else others will spend it for you. 6/16/2017 Kedar Rayamajhi Kedar Rayamajhi 44

  45. Time Management Issues • Shifting priorities • Poorly managed telephone • Lack of priorities/objectives • Attempting too much • Drop in visitors • Poor delegation • The cluttered desk 6/16/2017 Kedar Rayamajhi Kedar Rayamajhi 45

  46. Procrastination • The inability to say 'no‘ • Self-overload • Indecisions • Involved in too much tasks • Self-discipline problem • Negative value towards time 6/16/2017 Kedar Rayamajhi Kedar Rayamajhi 46

  47. Relaxation : • Regular Sleep habits, • Rests, Cat naps, • Vacations, • Solitude Kedar Rayamajhi

  48. Relaxation Exercises • some are: • Deep Breathing • Visualization: Visualization is a nice way of giving our minds and bodies a "mini vacation.“ • Muscle Relaxation 6/16/2017 Kedar Rayamajhi Kedar Rayamajhi 48

  49. MeditationWofg Kedar Rayamajhi

  50. 6/16/2017 Kedar Rayamajhi Kedar Rayamajhi 50

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