understanding and coping with stress stress

8/3/2019 Understanding and Coping With Stress Stress

1/49

Understanding & Managing Stress

DR. SANJAY CHUGH

M.D. (PSYCH.)CONSULTANT PSYCHIATRIST


2/49

Understanding & Managing

Stress


3/49


StressThe time necessary to learn all the

rules for effective living nowexceeds your life expectancy!!


4/49


StressSOME FACTS

75-90% of adult visits to primary carephysicians are for stress related

problems.The commonest problems world - wide area mixture of anxiety and depression.


5/49


StressSOME FACTS

MAXIMUM absenteeism on an averageworkday is because of stress related

problemsMore heart attacks on Monday, 9:00 A.M. than at any other time of the week.


6/49


StressMORE FACTS

Life a fter d e a th is all okay bu t w h a t abou t life a fter b irth?

The only time there is a t o t al

ab se nc e o f stress is in d e a thS tress is esse n ti ally the r a te o f all

the w e a r and te a r cau se d by l ife


7/49

n ers an ng anag ng Stress


8/49


Driving your car in rush hour

Getting a last minute work assignmentMisplacing something in the house.


9/49


Having something break while using itDealing with incompetence at work

Planning your budgetBeing blamed for somethingWaiting in a long line at the store or bank


10/49


Stress

WHAT IS STRESS?


11/49


Stress

Stimulus ------------- Reaction


12/49


StressEUSTRESS

vs.

DISTRESS


13/49


StressThe BAD News :

Stress is an inescapable part of modern life

The GOOD News :

Stress isn't altogetherbad news


14/49


StressADAPTATIONADAPTATIONBody has only a finite, non-renewable reserve

of adaptation energy

Eventually, it is consumed and death results

Stress is how people react to demands placed onthem

Important is our perception and subjectiveinterpretation of the stressor .


15/49


StressWHAT ARE STRESSORS?

Stressors are events that threaten or challenge people


16/49


StressSOURCES OF STRESS

DAILY HASSLES

MAJOR LIFE EVENTS

CATASTROPHES


17/49


StressTOP FEW DAILY HASSLES

INTERPERSONAL CONFLICTSCONCERNS ABOUT WEIGHTHEALTH OF A FAMILY MEMBER

RISING PRICES OF COMMON GOODSHOME MAINTENANCETOO MANY THINGS TO DO


18/49


Stress

S OCIALS OCIALMANIFES TATION SMANIFES TATION S ..


19/49


StressExp erie nc e o f se n se o f is ola ti on

Su ffer fr o m lon e lin ess Freq u e n t ly nago thers

Lack o f in tim acyO fte n d istr u stf ulS e ldo m go ou t w ith f a mi ly

Ha r bou r rese n tme n ts

La sh ou t a t o thersR e duc e d con t ac t w ith frie nd sDist u r b e d f a mi ly

re la ti on shi p sTe nd t o u se p e opl e f o r p ers onal ga in


20/49


StressPSYCHOLOGICAL EFFECTS

De p resse dBo re dUr g e t o c r y

Ur g e t o hi d e Su s p ic iou s n essNe ga tive a ttit ud e/th oug htsLon e lin ess


21/49


StressP SYCHO LOGICA L EFFECTS

Anx iou sNerv ou sW o rr y

Ni g htm a resH e lpl ess n essCon f u si on


22/49



I rrit abl eFee ling s o f un re al it yUr g e t o r unUnabl e t o conc e n tr a teLeth a r gyDe c isi on m ak ing- bo th m ajo r & mi no r - b e co mes d iffi cul t


23/49



Exc essive dayd re a mi ng abou t g etti ng away fr o m it allUse o f s lee p ing p ill s

Th oug hts tr a il w hi le s p e ak ing o r w riti ngSudd e n ou t bu rsts o f tem p er o r h o sti lit y


24/49



Fo r g etf uln ess re ga r d ingappo in tme n ts, da tes, d e adl in es

Freq u e n t s p e ll s o f b r ood ingand a fee ling o f inad eq uacyR evers al s in u s ual b eh a vi ou r


25/49


StressB EHAVIOURAL EFFECTS

Ciga rette sm ok ingI m pul sive b eh a vi o rInapp r op ri a te c r y ing

Agg ressiveO vere a ti ngLack o f in iti a tive


26/49



Usi ng p e opl eDr ug / Alco h ol abu seCyn ical

Faul t fi nd ingAn tis oc ialUnd er e a ti ngLow ere d se x d rive


27/49



Acc id e n t p r on eBla mi ngNerv ou s laug hi ng

R e clu siveIn f le x ibl eN agg ing


28/49


StressPHYSIOLOGICAL EFFECTS

Hyp erte n si onCo r ona r y he a rt d ise a seMig r a in e, te n si on he adac he

Ulc ersAsthm a ti c cond iti on sChr on ic backac hesArthritis


29/49


StressPHYSIOLOGICAL EFFECTS

All er g iesSk in d is o r d ersHyp erth y r o id ism

Verti goMo re freq u e n t in fe c ti on sS e xual dy sf unc ti on s


30/49


PHYSIOLOGICAL EFFECTS

H e a rt pound ingBow e l al ter a ti on sS t o m ac h d istress

Dizzi n essLing eri ng coldDr y m ou thFa ti gu e


31/49


PHYSIOLOGICAL EFFECTS

We akn essFidg eti ngSw e a ti ng

Ano re x iaIn s o m n iaMu s cl e te n si onGe n er al ize d ac hes and pa in s


32/49


MENTAL S TRESSMENTAL S TRESS

Mental attitudes generally negativeMental lethargy

Rarely develop new ideas


33/49



Difficulty in concentrationConfusionRarely express your feelings throughmusic, art, dance or writing

No intellectual relaxationMake negative self-statements


34/49



Fail to keep abreast of current eventsMind is often in a whirl

Rarely introduce innovations into work Frequently suffer from forgetfulness


35/49


BURN OUT EFFECTS

Complaints of fatigue, being overworked,exhaustionShows loss of enthusiasm, energy, drive, pep

team spiritShows loss of imagination, creativity, refusal totake risks


36/49


37/49


Basic Guidelines For Cop ingBasic Guidelines For Cop ing

Recognise and admit that you are feelingstressed and anxious


38/49



Give yourself permission to feel anxious aboutwhatever it is that is bothering you. But ask Howmuch anxiety is too much"

Try to pinpoint what it is you are anxious about. If you can't pinpoint it, don't worry too much about itand move onBecome aware of your body's symptoms. Don't letthem scare you, let them talk to you


39/49



If you do know what it is that is botheringyou, what can you do to eliminate or minimise the situation?


40/49



Most importantly, how can you react differently

so you won't be so affected by this situation?Listen to the dialogue within yourself. Are youfilling yourself with negative thoughts about acertain situation?

Listen to the dialogue of those around you. Issomeone around you being negative anddragging you down with them?


41/49



Are you overwhelming yourself with "shoulds"and high expectations? If so, which ones wouldyou eliminate?Give yourself positive reinforcement for even thesmallest accomplishments.

Are you blaming someone else for your anxieties,unhappiness, poor health, lack of success or whatever?Take responsibility for yourself and make some

positive changes?


42/49


43/49


44/49


EXPECTATION S Vs FULFILMENT EXPECTATION S Vs FULFILMENT

Realistic Vs Unrealistic Expectations

Flexibility Vs Rigidity

Must recognise own ability and potential


45/49


Remember that .

In the short run, anyone, can be avictim, even you

In the long run,there are no victims --- only w illing participants


46/49


Remember that .

The key to winning back your timeis to be more effective at being

rather than doing


47/49


Remember that .

Albert Einstein didnt remember histelephone number. He didnt want to

clutter his mind with information thatcould be accessed anytime.


48/49


Remember that .

You are more resourceful than you oftenacknowledge and

You always have more options than youknow


49/49


Remember that .

You dont have to catch the ballevery time someone throws it at you

Learn how to say NO!!

understanding and coping with stress stress

Documents