stress management - final (2)

8/6/2019 Stress Management - Final (2)

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Stress ManagementDr. Fuad Hameed RaiChief Executive

Health Services Management Consultants HSMCwww.hsmc.ch

[email protected]


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STRESS FACTS

Stress is a fact of life.Managed stress can become useful and healthy ,like viewing events as challenges.Unmanaged stress can become distressful andunhealthy , like viewing events as threats .

What are some of the causes of stress?Expectations we place on ourselvesExpectations of othersOur physical environment -- noise, movement,weather, season changesOur internal environment -- academic pressure,frustration, not enough time, decisions, social life


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Stress is a combination of physiological and emotionalresponses to an event.

Some of the physiological responses may include: Increased heart rate and blood pressure Sweating Dry mouth Tight muscles HeadachesSome of the cognitive or emotional responses include: Negative Self-talk Restlessness Inability to concentrate

What Is Stress?


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MO RE STRESS FACTSWhat are some symptoms of unmanaged stress?

Increased heart rate and blood pressure; feeling tense, irritable, fatigued, or depressed

Lack of interest and ability to concentrate, apathy Avoidance behaviors: abuse of drugs, alcohol, tobacco

What are ways to manage stress effectively?

Add balance to life; don't overdo studies or play.Know and accept what kind of person you are: strengths and weaknesses.Get a thorough physical exam.Take "time outs", especially during study.Expand your support network, reinforce friendships.Exercise regularly.Watch your breathing.Walk loosely and walk more.Learn and practice relaxation skills.Study each subject regularly for moderate periods of time.Discuss problems with friends, family, or counselor.


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Signs and Symptoms of Stress

Stress is a normal human reaction to events that we perceive aschallenges or threats. Stress can be either positive or negative.Positive or "good stress" helps us to overcome daily challenges andaccomplish things we thought were impossible. For example, thefirefighter rescuing someone from a burning building, the student

writing a difficult exam, or the farmer harvesting before the snowflies are all examples of people operating under good stress or "eustress". However, when a difficult situation goes on a long time,seems to be beyond your control, and/or is not successfully resolvedit can result in bad stress or "distress" .

People experience stress in a variety of ways. Sometimes peoplerespond by isolating themselves and or by trying to ignore the effectthat the stress is having on them or the people around them. Other people become angry with others or take all the blame uponthemselves.

http://www.ruralstress.ca/inside/ruralstress.html


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Signs of StressP hysicalElevated bloodpressureHeadaches, achingneck andshoulders/,backache

Sleep patterndisturbed (difficultysleeping ,or sleepingtoo much)Weight change (Over-eating or no appetite)

Chronic fatigue

EmotionalDepressionIrritability, moodswings

Angry outburstsFeeling

uncertain /overwhelmedLoss of emotionalcontrolHelplessness

/hopelessnessSuicidal ideation

CognitiveImpairedconcentrationForgetfulnessandconfusion

DifficultymakingdecisionsNegative self-talk

BehavioralLoss of interest in work /social activitiesIncreased drinking,smoking, drug useWithdrawal from friends,

familySexual problemsParent-child and maritalconflicts

SpiritualChallenge of faithEmptinessLoss of meaningDoubtLoss of direction


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Effects of Stress on the Body


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Some stress will helpyou perform better

StressPerformanceconnection


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STRESS-BUSTERSS OM E O F US ARE NATURALLY RESISTANT T O STRESS, BUT ANY O NE CAN USE

THESE P ROV EN STRATEGIES T O CAL M BO DY AND M IND

As Stanford psychiatrist David Spiegel puts it,"Living a stress-free life is not a reasonable goal. The goal is to deal with it

actively and effectively.

One approach is to emulate people who are naturally resistant to stress. Somepeople weather devastating experiences with uncanny serenity. By studying them,researchers have discovered that they share distinctive habits of mind.

They tend to focus on immediate issues rather than global ones.

Stress-resistant people also tend to share an optimistic "explanatory style.

They assume their troubles are temporary ("I'm tired today")rather than permanent ("I'm washed up")and specific ("I have a bad habit")rather than universal ("I'm a bad person")They credit themselves when things go right, while externalizing their failures ("That

was a tough audience," not "I gave a wretched speech").

(Excerpted from an article by Geoffrey Cowley Newsweek June 14, 1999)


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Signs and Symptoms of Stress

Stress is a normal human reaction to events that we perceive aschallenges or threats. Stress can be either positive or negative.Positive or "good stress" helps us to overcome daily challenges andaccomplish things we thought were impossible. For example, thefirefighter rescuing someone from a burning building, the studentwriting a difficult exam, or the farmer harvesting before the snowflies are all examples of people operating under good stress or "eustress". However, when a difficult situation goes on a long time,seems to be beyond your control, and/or is not successfully resolvedit can result in bad stress or "distress" .

People experience stress in a variety of ways. Sometimes peoplerespond by isolating themselves and or by trying to ignore the effectthat the stress is having on them or the people around them. Other people become angry with others or take all the blame uponthemselves.


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STRESS-BUSTERS At the University of Massachusetts' Center for Mindfulness in Medicine,Health Care and Society, specialists teach people to manage

stress through meditation and other relaxation exercises.Participants in the center's stress program concentrate on

breathing to quell the mind's restless forays in the past andfuture.

Then they lie down and "scan" their bodies, relaxing one muscle ata time.

Massage is another proven antidote to stress. No one knows preciselyhow the kneading of flesh quells the stress response, but theeffects can be dramatic.

If massage and meditation are too tame for your tastes, exercise maybe your medicine. Exercise is known to increase the body'sproduction of morphine-like endorphins, while improving thebrain's oxygen supply and releasing tension from the muscles.

There are many other options, from yoga to biofeedback to musictherapy, and none of them excludes the others. So do whatworks for you. And whether you ask forgiveness from Allah

Almighty for your sins, join a support group, or start a diary, find away to talk about your feelings.


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10 College Stress Reliever Tips !


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P ower NapsWithout sleep, a student will eventually lose focus on what s/he is studying. This is a

disadvantage to the student as they do not have the motivation to cram any moreinformation in their minds. Have power naps to energize yourself.

V isualizingVisualizing yourself is an important stress reliever as it allows you to imagine how you

would be presenting yourself before the big day arrives. This method of stress relief allows you to be prepared for any problems that may surface during your presentation

and reduce your stress.

Exercise A healthy approach to stress relief is exercise. Try doing yoga, swimming or evencycling. You could review what you have learned with a friend while running on a

treadmill with them.

Breathing Exercises

When you are stressed, one reason may be due to insufficient oxygen flowingthroughout your entire body. Try breathing to calm yourself down and to avoid anxiety.

Breathing is crucial especially when you are nervous just before a presentation.

P rogressive M uscle Relaxation ( P M R)This method is widely known for the stress relief it produces. This method involves the

tightening of all your muscles in your body before relaxing your muscles. This results inyour entire body being relaxed and calm.


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M usic ListeningMusic, especially classical music, has proven to have great effects on those who areexperiencing a large amount of stress. Music stimulates the brain so the student can

harness the benefits that of the music.

Stay O rganizedNo one wants a clutter of work everywhere when they are studying. The mess induces

the brain to perceive it as trying to study in a messy situation. By staying organized, youare more prepared for studying; not only are you able to locate your items easily, you are

less prone to stress.

Eat RightIt might interest you to know that you are what you eat. Whatever foods that you

consume determine your mental ability to study. A poor diet consisting of junk food isbad for the health, which ultimately results in poor stress management.

Self HypnosisThis method allows the student to release all tension within the body. Similar to the

PMR, self hypnosis allows your mind to relax and improve self reasoning.

P ositive thinking and AffirmationStatistics have shown that people who think positively tend to have less stress. By

having optimism, you are less prone to stress as you are increasing your self worth. Try

talking to yourself and encourage yourself whenever you are taking an examination


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Another Summary of Stress Reduction Tips


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The Secret to True Success in Life

"The pressures of student life, and life in general can be overly stressfuland overwhelming, driving many to seek escape, refuge, or relief.We've all heard the many slogans: "Just Say No," "This is your brainon drugs" (the fried-egg commercial), "Don't Drink and Drive" etc.Some sound pretty lame, some sound boring, but yet they'reactually true. We've heard them 1,000 times from 1,000 differentpeople. Well, here we go again with one more.

TRUE SUCCESS IN LIFE MEANS TO TREAT YOUR BODY RIGHT !Keep the impurities out and let your life begin. Learn to love yourself--

for real. You are who you hang with. Surround yourself with positivepeople, places and things. If you want to be strong in this world,hang with those who are strong in this world.

Take care.

- By Catrece Edwards


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Thank You


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Exercise

Stress Relieving Exercises

stress management - final (2)

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