Transcript Document

STRESS MANAGEMENT
DR. D. S. VERMA
SR. MEDICAL OFFICER
MBBS, MD (PSM), AFIH
ONLY ONE GROUP OF PEOPLE HAVE NO
STRESS
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.
TYPES OF STRESS

Positive stress

Negative stress
EUSTRESS!!!

Eustress
or
positive
stress
occurs when your level of
stress
is
high
enough
to
motivate you to move into
action
to
accomplished.
get
things
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.
WHAT IS STRESSOR?
The threat, event or change are
commonly
Stressors
called
can
stressors.
be
internal
(thoughts, beliefs, attitudes) or
external (loss, tragedy, change).
EXTERNAL STRESSORS

Physical Environment

Social Interaction

Organisational

Major Life Events

Daily Hassles
PHYSICAL ENVIRONMENT

Noise

Lights

Heat

Poor workplace design
SOCIAL INTERACTION

Rudeness

Bossiness

Aggressiveness by others

Bullying
ORGANISATIONAL

Rules/Regulations

“Red - Tape”

Deadlines

Demand – Control

Effort - Reward
MAJOR LIFE EVENTS

Birth

Death

Lost job

Promotion

Marital status change

Disease
DAILY HASSLES

Commuting

Misplaced keys

Mechanical breakdowns
INTERNAL STRESSORS

Lifestyle choices

Negative self - talk

Mind traps

Personality traits
LIFESTYLE CHOICES

Caffeine

Lack of sleep

Overloaded schedule
NEGATIVE SELF - TALK

Pessimistic thinking

Self criticism

Over analysing
MIND TRAPS

Unrealistic expectations

Taking things personally

All or nothing thinking

Exaggeration

Rigid thinking
PERSONALITY TRAITS

Perfectionists

Workaholics
STRESS ADAPTION CURVE
SYMPTOMS OF STRESS

Physical symptoms

Mental symptoms

Behavioural symptoms

Emotional symptoms
PHYSICAL SYMPTOMS
 Sleep
pattern changes
 Fatigue
 Digestion
 Loss
changes
of sexual drive
 Headaches
 Aches
and pains
 Infections
PHYSICAL SYMPTOMS (contd.)

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

Increased intake of alcohol & other drugs

Increased smoking

Restlessness

Fidgeting

Nail biting
EMOTIONAL SYMPTOMS
 Bouts
of depression
 Impatience
 Fits
of rage
 Tearfulness
 Deterioration
appearance
of personal hygiene and
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
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.
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)
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
AVOID UNNECESSARY STRESS
 Learn
how to say “no”
 Avoid
people who stress you out
 Take
control of your environment
 Avoid
 Pare
hot-button topics
down your to-do list
THE FOUR-QUADRANT TO DO LIST
Urgent
Not Urgent
Important
1
2
Not
Important
3
4
ALTER THE SITUATION
 Express
your feelings instead of bottling them up.
 Be
willing to compromise.
 Be
more assertive.
 Manage
your time better.
ADAPT TO THE STRESSOR
 Reframe
 Look
problems.
at the big picture.
 Adjust
your standards.
 Focus
on the positive.
 Have
positive attitude
ACCEPT THE STRESSOR
 Don’t
try to control the uncontrollable.
 Look
for the upside.
 Share
your feelings.
 Learn
to forgive.
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
WHAT MAKES YOUR LIFE 100% ?
Arrange all the alphabets by given them numbers according to
their position :
A B C D E F G H I J K L M N O P Q R S T U V W X Y Z
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26
S K I L L S
19 11 9 12 12 19
=
82
K N O W L E D G E
11 14 15 23 12 5 4 7 5
=
96
H A R D
8 1 18 4
W O R K
23 15 18 11
A T T I T U D E
1 20 20 9 20 21 4 5
=
98
=
100
IT IS OUR ATTITUDE
TOWARDS LIFE &
WORK THAT MAKES
OUR LIFE 100%
CHOOSE YOUR BEHAVIOR
REACTIVE
Stimulus
Response
RESPONSIBLE
Stimulus
My
Choice
My
Response
HEALTHY WAYS TO RELAX AND RECHARGE
1. Go for a walk.
2. Spend time in nature.
3. Call a good friend.
8. Savor a warm cup of coffee
or tea.
9. Play with a pet.
10. Work in your garden.
4. Sweat out tension with a good
workout.
5. Write in your journal.
11. Get a massage.
12. Do Yoga / Meditation
13. Curl up with a good book.
6. Take a long bath.
14. Listen to music.
7. Light scented candles
15. 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
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
ADOPT A HEALTHY LIFESTYLE

Exercise regularly

Eat a healthy diet

Reduce caffeine and sugar

Avoid alcohol, cigarettes, and drugs

Get enough sleep
FEW TIPS FOR
BETTER LIFE
Aim for greater heights
Stay focused on your job
Stay out of trouble
Practice team work
Rely on trusted partner to watch your back
Exercise to maintain a good health
Rest and relax
Save for rainy days
Always take time to smile
Never ever give up
Realize that nothing is impossible
AND REMEMBER THIS
“If
you wait for Happy
Moments, You’ll wait
forever!
If you start believing
that you are Happy,
you’ll be Happy
forever!!!"
SO ALWAYS BE HAPPY