Understanding & Managing Stress

DR. SANJAY CHUGH M.D. (PSYCH.) CONSULTANT PSYCHIATRIST

Understanding & Managing Stress

Understanding & Managing Stress

The time necessary to learn all the rules for effective living now exceeds your life expectancy!!

Understanding & Managing Stress

SOME FACTS
75-90% of adult visits to primary care physicians are for stress related problems. The commonest problems world-wide are a mixture of anxiety and depression.

Understanding & Managing Stress

SOME FACTS
MAXIMUM absenteeism on an average workday is because of stress related problems More heart attacks on Monday, 9:00 A.M. than at any other time of the week.

Understanding & Managing Stress

MORE FACTS
Life after death is all okay but what about life after birth? The only time there is a total absence of stress is in death Stress is essentially the rate of all the wear and tear caused by life

Understanding & Managing Stress

Understanding & Managing Stress

Driving your car in rush hour Getting a last minute work assignment Misplacing something in the house.

Understanding & Managing Stress

Having something break while using it Dealing with incompetence at work Planning your budget Being blamed for something Waiting in a long line at the store or bank

Understanding & Managing Stress

WHAT

IS

STRESS?

Understanding & Managing Stress

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

Understanding & Managing Stress

EUSTRESS vs.

DISTRESS

Understanding & Managing Stress

The BAD News : Stress is an inescapable part of modern life The GOOD News : Stress isn't altogether bad news

Understanding & Managing Stress

ADAPTATION Body 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 on them Important is our perception and subjective interpretation of the stressor.

Understanding & Managing Stress

WHAT ARE STRESSORS?
Stressors are events that threaten or challenge people

Understanding & Managing Stress

SOURCES OF STRESS DAILY HASSLES MAJOR LIFE EVENTS CATASTROPHES

Understanding & Managing Stress

TOP FEW DAILY HASSLES
INTERPERSONAL CONFLICTS CONCERNS ABOUT WEIGHT HEALTH OF A FAMILY MEMBER RISING PRICES OF COMMON GOODS HOME MAINTENANCE TOO MANY THINGS TO DO

Understanding & Managing Stress

SOCIAL MANIFESTATIONS .

Understanding & Managing Stress

Experience of sense of isolation Suffer from loneliness Frequently nag others Lack of intimacy Often distrustful Seldom go out with family Harbour resentments Lash out at others Reduced contact with friends Disturbed family relationships Tend to use people for personal gain

Understanding & Managing Stress

PSYCHOLOGICAL EFFECTS
Depressed Bored Urge to cry Urge to hide Suspiciousness Negative attitude/thoughts Loneliness

Understanding & Managing Stress

PSYCHOLOGICAL EFFECTS
Anxious Nervous Worry Nightmares Helplessness Confusion

Understanding & Managing Stress

PSYCHOLOGICAL EFFECTS
Irritable Feelings of unreality Urge to run Unable to concentrate Lethargy Decision making- both major & minor- becomes difficult

Understanding & Managing Stress

PSYCHOLOGICAL EFFECTS
Excessive daydreaming about getting away from it all Use of sleeping pills Thoughts trail while speaking or writing Sudden outbursts of temper or hostility

Understanding & Managing Stress

PSYCHOLOGICAL EFFECTS
Forgetfulness regarding appointments,dates, deadlines Frequent spells of brooding and a feeling of inadequacy Reversals in usual behaviour

Understanding & Managing Stress

BEHAVIOURAL EFFECTS
Cigarette smoking Impulsive behavior Inappropriate crying Aggressive Overeating Lack of initiative

Understanding & Managing Stress

BEHAVIOURAL EFFECTS
Using people Drug/Alcohol abuse Cynical Fault finding Antisocial Under eating Lowered sex drive

Understanding & Managing Stress

BEHAVIOURAL EFFECTS
Accident prone Blaming Nervous laughing Reclusive Inflexible Nagging

Understanding & Managing Stress

PHYSIOLOGICAL EFFECTS
Hypertension Coronary heart disease Migraine, tension headache Ulcers Asthmatic conditions Chronic backaches Arthritis

Understanding & Managing Stress

PHYSIOLOGICAL EFFECTS
Allergies Skin disorders Hyperthyroidism Vertigo More frequent infections Sexual dysfunctions

Understanding & Managing Stress

PHYSIOLOGICAL EFFECTS
Heart pounding Bowel alterations Stomach distress Dizziness Lingering cold Dry mouth Fatigue

Understanding & Managing Stress

PHYSIOLOGICAL EFFECTS
Weakness Fidgeting Sweating Anorexia Insomnia Muscle tension Generalized aches and pains

Understanding & Managing Stress

MENTAL STRESS Mental attitudes generally negative Mental lethargy Rarely develop new ideas

Understanding & Managing Stress

MENTAL STRESS Difficulty in concentration Confusion Rarely express your feelings through music, art, dance or writing No intellectual relaxation Make negative self-statements

Understanding & Managing Stress

MENTAL STRESS Fail to keep abreast of current events Mind is often in a whirl Rarely introduce innovations into work Frequently suffer from forgetfulness

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BURN OUT EFFECTS
Complaints of fatigue, being overworked, exhaustion Shows loss of enthusiasm, energy, drive, pep team spirit Shows loss of imagination, creativity, refusal to take risks

Understanding & Managing Stress BURN OUT

Becomes defensive easily, has poor relationships with key people Is disorganized, has poor recall, memory loss

Understanding & Managing Stress

Basic Guidelines For Coping Recognise and admit that you are feeling stressed and anxious

Understanding & Managing Stress

Basic Guidelines For Coping Give yourself permission to feel anxious about whatever it is that is bothering you. But ask How much 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 it and move on Become aware of your body's symptoms. Don't let them scare you, let them talk to you

Understanding & Managing Stress

Basic Guidelines For Coping

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

Understanding & Managing Stress

Basic Guidelines For Coping

Most importantly, how can you react differently so you won't be so affected by this situation? Listen to the dialogue within yourself. Are you filling yourself with negative thoughts about a certain situation? Listen to the dialogue of those around you. Is someone around you being negative and dragging you down with them?

Understanding & Managing Stress

Basic Guidelines For Coping Are you overwhelming yourself with "shoulds" and high expectations? If so, which ones would you eliminate? Give yourself positive reinforcement for even the smallest 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?

Understanding & Managing Stress

The Ten Commandments
Thou shalt regularly do those things that are most enjoyable to thee without harming others or self Thou shalt take time to physically relax or meditate daily Thou shalt exercise aerobically 3-5 times each week Thou shalt sleep 7-8 hours each night

Understanding & Managing Stress

The Ten Commandments
Thou shalt not take thyself so seriously Thou shalt grant yourself the right to make mistakes Thou shalt share your feelings each day Thou shalt eat a healthy, balanced diet Thou shalt do the important things first Thou shalt respect and express your own opinions

Understanding & Managing Stress

EXPECTATIONS Vs FULFILMENT Realistic Vs Unrealistic Expectations Flexibility Vs Rigidity Must recognise own ability and potential

Understanding & Managing Stress

Remember that .
In the short run, anyone, can be a victim, even you In the long run,there are no victims-- only willing participants

Understanding & Managing Stress Remember that .

The key to winning back your time is to be more effective at being rather than doing

Understanding & Managing Stress Remember that .

Albert Einstein didnt remember his telephone number. He didnt want to clutter his mind with information that could be accessed anytime.

Understanding & Managing Stress Remember that .

You are more resourceful than you often acknowledge and You always have more options than you know

Understanding & Managing Stress Remember that .

You dont have to catch the ball every time someone throws it at you Learn how to say NO!!