Ms. Sunitha Ranjan Assistant Professor RGNIYD Sriperumbudur. Email: [email protected]
WHAT IS STRESS? COMPLEX INTERACTION ENVIRONMENTAL DEMAND COPING ABILITY
STRESS – THE MODERN DAY PLAGUE
Stress Our response to events that disrupt or threaten to disrupt our physical or psychological functioning.
Stress can be defined as the pattern of response as individual makes to events that disturb his or her equilibrium or exceed coping abilities.
• Stress can arise from negative as well as
positive events. • Positive events- marriage, receiving an
unexpected job promotion. • Negative events- death of near and dear, conflict, unmet needs and desires, work load.
Stressors Activators of stress Events or situations in our environment that cause stress. The variety of external and internal stimuli that evokes stress. Eg. Hurricanes, fires, crashes or rude people, losing one’s car key, delays etc..
What Makes us feel stressed out? Doing what you do not love to do Desire/unmet needs Poor time management. Work stress Strained family relationships
Types of Stress ‘EU STRESS’- Stress has a beneficial effect. Good Stress. Stress experienced during a wedding, new job, taking a new sport that results in personal growth. ‘DI STRESS’ – When events have a harmful effect. Stress experienced during a funeral. This does more damage.
HYPER STRESS – Excessive Stress – occurs when events including positive ones pile up and stretch the limits of our adaptability Eg: People already under stress may experience hyper stress when a terrorist attack occurs.
HYPOSTRESS – Insufficient stress – It occurs when we lack stimulation. Eg: Monotonous jobs
General Adaptation Syndrome 3 stages in Selye’s General Adaptation Syndrome
Stage 1 – Alarm Reaction Stage 2- Resistance Stage 3- Exhaustion
Positive & Negative Approach Destructive Approach Emotional Behaviour Anger Aggression Not listening Fixed Solution Ego-centric Closed/nonnegotiable
Constructive approach Mature Behaviour Patience Assertion Active Listening Alternative solution Problem-centered Open/negotiable
How do I know that I am stressed?
BEHAVIORAL RESPONSES EMOTIONAL REACTIONS PHYSIOLOGICAL SYMPTOMS COGNITIVE SYMPTOMS
Symptoms of stress Behavioural Symptoms – Nail biting, Foot or finger tapping, dieting, compulsive eating
Emotional Symptoms – Irritability and restlessness, Aggressiveness, anxiety and nervousness, withdrawal, substance abuse, lack of concentration
Physical Symptoms – Aches and pains, Dry mouth/throat, excessive sweating, nausea or vomiting, indigestion
COGNITIVE Problem in concentration Memory Decision Lose sense of humour
Coping with Stress The strength to face positive or negative stressful situations Deal with accompanying emotions and look for solutions that are most beneficial Coping strategies are actions that people can take to master, tolerate, reduce or minimize the effects of stressors.
Activity – Stressor Scale
Prevent Control Manage stress
CONSEQUENCES OF STRESS Post Traumatic Stress Disorder Cardiovascular diseases Blood Pressure Sleeping Problems Frequent colds Unusual Fatique Frustration
CONSEQUENCES OF STRESS Anger Irritability Eating disorder Problem in concentration Memory Improper decision
TECHNIQUES OF STRESS MANAGEMENT Physical Strategies -Relaxation -Massage -Exercise
DEEP BREATHING EXERCISES SIT COMFORTABLY IN YOUR CHAIR CLOSE YOUR EYES KEEP YOUR ARMS BY THE SIDE OF YOUR BODY REMOVE ALL DISTRACTIONS FROM YOUR MIND FOCUS ON INSTRUCTIONS KEEP YOUR MIND FREE OF ANY THOUGHTS YOU WILL SLOWLY FEEL RELAXED AND CALM REST YOUR RIGHT HAND ON YOUR STOMACH TAKE A DEEP BREATH IN AND FEEL YOUR STOMACH RISE NOW BREATH OUT AND FEEL YOUR STOMACH GO DOWN REPEAT THIS EXERCISE TO A COUNT OF FIVE (IN AND OUT) NOW SLOWLY OPEN YOUR EYES AND FEEL RELAXED & ALERT
Cognitive Strategies -Re-appraising the problem
-Reframing -Learning from the problem -Making social comparisons
Social Strategies -Relying on friends and family -Finding a support group
Coping with Stress Yoga and deep breathing techniques Muscle relaxation technique Imagery – Use your imagination to recreate the place or scene that is very relaxing.
Meditation as a Coping Mechanism
Coping with Stress Positive Attitude – Attitude is all about Choice. Improve Interpersonal Relationships Emotional Wisdom – Understand feelings and increase emotional coping skills
Approaches to Manage stress Modify your environment – Be assertive – Withdraw if necessary – Compromise when appropriate (conformity, negotiation, substitution)
Altering your Life Style – – – – –
Build greater stress tolerance Change your pace of life Control distressful thoughts Acquire Problem solving skills Seek social support
Anger and its management Anger is an emotional state that may range from minor irritation to intense rage. The external expression of anger can be found in facial expressions, body language, physiological responses, and at times in public acts of aggression.
Anger is an emotion that gets out of control, leading to stress, unhealthiness and unhappiness. Uncontrolled anger can seriously harm your personal and professional life, because it can become incredibly destructive – to yourself and the people around you.
Anger and its management A key part of anger management courses is often to learn to recognise the thinking patterns that underlie their behaviour and how to shift these unhelpful patterns.
Strategies Fantasize -
One safety valve is to act our hostilities toward others in your mind.
Empathize with the people who are producing the anger. Diminish the importance of situation Use diversionary tactics Write about your feelings Maintain a “Hostility Log” Listen
Time Management Time management is a simple and practical technique of planning and structuring a day. This means allocation of time for different subjects, household activities, leisure, play, self-care, entertainment, sleep and other miscellaneous activities over 24 hours.
….Time Management Planning and structuring a day helps a person to be in control of the situation and makes the person feel that he/she has played a meaningful role in life.
Outcomes of coping with stress & Emotions Reduce excessive worry and anxiety Decrease bodily symptoms of stress and tension Learn specific and practical coping strategies Promote inner peace and contentment Strengthen social skills and self-confidence Improve academic and work achievement Enhance physical well-being. Increase body awareness and enhance daily functioning
It is true, very Often ‘Life is what you make it, and most times, Health is what you choose, So Choose Health TODAY’ Sunitha Ranjan Dept. of Life Skills Education, RGNIYD Email:[email protected]