under pressure -stress management

2

story of Kamau Wanjiru.

STRESSED HOTPRESSURE

CRACKING UPTENSION

HASSLESWAHALA

HARD

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Recognizing Signs of Stress

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Men will faint from terror, apprehensive of what is coming on the world, for the heavenly bodies will be shaken

Luke 21:26

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TERRORISM

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09/11/2001

TERRORISM

Matthew 24:6 & 8 See to it that you are not alarmed. Such things must happen, but the end is still to come. All these are the beginning of birth pains.

28/03/2008

"Unhappy, Unloved, and Out of Control - An epidemic of violence, crime and drunkenness has made Britain scared of its young."

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A common sentence in the city is "if only I had the time to...

Living in a fast-paced, technological society with innumerable demands upon our time, the majority of people can state: “I am stressed out

.

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“Instant coffee, instant sex, instant , instant fame....we want it all, and we want it NOW!

• THOSE WHO DO NOT LEARN TO CONTROL STRESS WILL PAY WITH THEIR HEALTH AND PEACE OF MIND

• THOSE WHO LEARN TO IDENTIFY THE DAMAGING EFFECTS OF STRESS WILL ENJOY A HEALTHIER AND MORE SATISFYING LIFE.

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What is Stress

In his book Stress Without Distress, Hans Selye defines stress as:

“… one’s reaction to life events … the nonspecific response of the body to any demand made upon it …”

“Our response to any situation we find challenging, frightening, or difficult”

STRESS IS AN INSTINCTUAL REACTION

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Fight or Flight Response

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Stress and Illness

1.Psychosomatic disorders are physical disorders that result from stress or other emotional causes.

2.These illnesses are evidence of the ways in which the mind affects the body.

1. Lowered resistance – prolonged stress can prevent the immune system from functioning properly. You may experience minor illnesses more frequently, like colds and flu.

2. Ulcers – An ulcer is an open sore in the lining of the stomach or other part of the digestive system. Stress causes an increase in production of hydrochloric acid.

3. Asthma – Stress can trigger an asthma attack, making it difficult to breath,

4. High blood pressure and heart disease – Heart works harder under stress, prolonged stress can damage the heart muscle.

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WHAT IS STRESS ?

Stress is the reaction people have to any alarming demand placed upon them.

It arises when we FEAR that we cannot

cope!

FEARFALSE

EVIDENCE

APPEARING

REAL

False evidence appearing real.

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Origin of stress- Gen 3:10GEN 3:10

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And he said, I heard thy voice in the garden, and I was afraid, because I was naked;

and I hid myself.

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Since the fall of man

• Stress has been a part of everyday life and in fact a certain amount of stress is essential since it keeps us alert to danger and helps us to perform at our best in certain situations.

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Fright- FIGHT or FLIGHT• Physiological

mechanism -ADRENALIN

ENDOCRINE SYSTEM RESPONSES

• Increased pupil dilation

• Perspiration• Increased heart

rate and blood pressure

• Rapid breathing• Muscle tenseness• Increased mental

alertnessDisciples in the storm

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STRESSORS vs RESOURCES

• External/Problems= P

• Internal/Resources= R

P<R=BoredP=R=Ease

P>R=STRESS

• STRESS DIS- STRESS• EASE DIS- EASE

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STRESSOR / PROBLEM TOO LONG TOO OFTEN TOO SEVERE

Typical Relationship BetweenPerformance and Stress

Low High

Level of

Perf

orm

an

ce

Low(poor)

High(excellent)

Too Little StressOptimum StressExcessive Stress

Stress

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Why Stress Happens?

4 D’s of LIFEDeathDebtsDiseasesDisputes

INTERNAL/RESOURCES

When it becomes impossible to change one’s environment then personal change or internal change becomes necessary

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Stress is mostly due toFear (of Future)Worry (about Past)Anxiety( in Present)

It is always due to the perception of Mind

Different people ‘feel’ different stress levels for the same situations

ONE MAN’S MEAT……

Everyone is different, with unique perceptions of, and reactions to, events.

Some are more sensitive owing to experiences in childhood, the influence of teachers, parents and religion

etc.

Stress is a reaction. Most of the stress we experience is self-generated. How we perceive life - whether an event makes us feel threatened or stimulated, encouraged or discouraged, happy or sad

- depends to a large extent on how we perceive ourselves.

Holmes and Rahe’sStress scale

• Dr. Thomas H. Holmes measures stress in terms of "units of change”. His conclusion is that no one can handle more than 300 units of stress in a twelve- month period without suffering physically or emotionally during the next two years.

• Holmes, of course, was speaking from a strictly human point of view - with God "all things are possible."

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Low Vulnerability High Vulnerability

Stress

Vulnerability

Threshold for mood disorder

Threshold model for Depression

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Hardiness- Stress Proofing

1.An ability to resist the effect of stress, and to avoid becoming ill as a result.

2.Hardy individuals possess 3 characteristics.1.View stressful events as challenges or

opportunities rather than threats.2.Committed to whatever they are doing.3.Have a sense of control over what they are

doing. Kobasa et AL

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INTERNAL STRESSORS

• Lifestyle choices• Negative self - talk• Mind traps• Personality traits

CaffeineAlcoholLack of sleepOverloaded schedule

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INTERNAL STRESSORS

• Lifestyle choices

• Negative self - talk• Mind traps• Personality traits

Pessimistic thinkingSelf criticismOver analysing

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INTERNAL STRESSORS

• Lifestyle choices• Negative self - talk

• Mind traps• Personality traits

Unrealistic expectationsTaking things personallyAll or nothing thinkingExaggerationRigid thinking

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INTERNAL STRESSORS

• Lifestyle choices• Negative self - talk• Mind traps• Personality traits

PerfectionistsWorkaholicsType A personality

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INTERNAL STRESSORS

• Lifestyle choices• Negative self - talk• Mind traps• Personality traits

PerfectionistsWorkaholicsType A personality

Low Vulnerability High Vulnerability

Stress

Vulnerability

Threshold for mood disorder

Threshold model for Depression

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Hardiness- Stress Proofing

1.An ability to resist the effect of stress, and to avoid becoming ill as a result.

2.Hardy individuals possess 3 characteristics.1.View stressful events as challenges or

opportunities rather than threats.2.Committed to whatever they are doing.3.Have a sense of control over what they are

doing. Kobasa et AL

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OUTLINE• Modern life, fear and stress

• Origin of stress

• Fright, fight or flight reaction

• Problems vs Resources

• Signs of stress

• Eustress vs Distress

• Causes of Stress

• External causes

• Internal causes- Mind traps

• Stress and diseases

• Stress management-10 COMMANDMENTS

• SUMMARY 44

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STRESS MANAGEMENT

46

caution:

The single most important factor that will determine

Your Success in Life depends on how you handle

SsTReSs

"Lord, do you not care that my sister has left me to do all the work by myself? Tell her then to help me." But the Lord answered her, "Martha, Martha, you are worried and distracted by many things; there is need of only one thing. Mary has chosen the better part, which will not be taken away from her.” Luke10:41

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ITHOU SHALL PRIORITISE WORSHIP NO OTHER GOD BEFORE ME

PRIORITISE

The Time Management MatrixNot UrgentUrgent

Not

Imp

ort

an

tIm

port

an

t I The fire service manCrisis and hasslesYour jobDeadlinesPressing issue

II PLANS/Relationships GodFamily (Spouse and ChnPlans for Your talent?Health –Meals, Rest, ExerciseCareer/ Financial Planning

III The Yes-manLatest gossipFashionFacebook, SMS, Pinge-MailsPhone interruptions

Urgent

IV The quadrant of wasteWatching TV –OBE/NolllywoodPlaying computer gamesReading magazinesidleness and loiteringSports/Football game

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PLANNING!!!!!

It is important to prioritize:1. list your goals- list all things the

important things you want to accomplish .

2.Schedule your Priorities- There is time !3. Monitor your progress- throughout the

week, look back at your plan and see if it is still working towards your goal

1week That’s your

milestone

The Time Management MatrixNot UrgentUrgent

Not

Imp

ort

an

tIm

port

an

t I The fire service manCrisis and hasslesYour jobDeadlinesPressing issue

II Plans / Relationship GodFamily (Spouse and ChnPlans for Your talent?Health –Meals, Rest, ExerciseCareer/ Financial Planning

III The Yes-manLatest gossipFashionFacebook, SMS, Pinge-MailsPhone interruptions

Urgent

IV The quadrant of wasteWatching TV –OBE/NollywoodPlaying computer gamesReading magazinesidleness and loiteringSports/Football game

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IITHOU SHALL NOT WORHIP MONEY

Do not make any idols

MONEY Worries

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Most of us tend to believe if

“we only had more money ”

things life would be good and all would be well.

• Research indicates that it’s not the amount of money you have, but the way it’s managed that causes stress.

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The Vicious Cycle

• People spend half of their life pursuing money as the highest priority and loose health in that process.

• In the remaining half they spend that money trying to regain the health

Priority

1) Pursue money

2) Pursue fame

Loose health Loose joy Less creative

Less Accomplishment

Less RecognitionLess MoneyMore stress on the priorities

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Make it a Virtuous Cycle

• Pursue God (Spiritual), health (Mind&body) and knowledge (universal knowledge) then money & fame will follow as a byproduct

• Caution: This can not become an excuse for escapism– Story of the praying villager

1) Pursue God

1) Pursue health

2) Pursue knowledge

More joy More creative

More Accomplishment

More RecognitionMore MoneyContinue stress on the priorities

• So don’t worry about these things, saying, ‘What will we eat? What will we drink? What will we wear?’ These things dominate the thoughts of unbelievers, but your heavenly Father already knows all your needs.- Matthew 6:31-32 (NLT)

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IIISMILE,

know that“THIS TOO, SHALL PASS”Do not call the name of the thy God in vain

ATTITUDE

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IVTHOU SHALL FIND TIME TO

EXERCISE AND RESTWORK 6 DAYS, REST ON THE SABBATH

EXERCISE& REST

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Physical Activity

1.By doing something physically active, you provide your body with a healthy outlet for built up energy.

2.Select activities that you enjoy and feel good doing.

3.Try to incorporate activity into your daily routine to combat daily stressors

•GREATEST WHEN THERE APPEARS TO BE NO TIME

FOR IT.44

• GET 8-9 HOURS OF SLEEP.• EAT A LIGHT EVENING MEAL.• AVOID LATE-NIGHT SNACKS, WORK OR TV.• RETIRE AT A REGULAR TIME - WARM BATH.

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• Periodic breaks• Restful night’s sleep• Weekly day of rest• An annual vacation

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VHONOR YOUR “DEBTS” ON TIME.

HONOR YOUR FATHER & MOTHER

To learn to be honestWith ourselves• To avoid self-defeating denial

With others• To gain their trust• Develop good interpersonal

relationships

How to be

honest

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• With spouse• Friends

• Social groups

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Live longer and healthier lives.

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VITHOU SHALL NOT KILL THYSELF BY CONSUMING UNHEALTHY SUBSTANCES

THOU SHALL NOT KILL

Food & Stimulants

WHICH OF THE TWO IS REALLY SMOKING?

Some prescription drugs• Can be addictive.• Must be used with great caution.• Only when necessary.

Fill your life with Celebrations 67

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VIITHOU SHALL COMMUNICATE WITH THINE NEIGHBOUR, PROPERLY.

Do not commit adultery

Relationships

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77

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VIIITHOU SHALL ASK FOR HELP.

Do not steal

Delegate

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IXTHOU SHALL NOT BEAR FALSE WITNESS AGAINST THINE NEIGHBOUR

DO NOT LIE

Consistency

• Let us listen more and speak less. After all God in his own wisdom gave us 2 ears and one tongue

• Before you say anything let it go through this three point test

1.Is it true2.2.is it kind 3.3. is it necessaryIf it fails any of the above test then

don’t say it

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XBE CONTENT WITH WHAT YOU HAVE.THOU SHALL NOT COVET THY NEIGHBOURS ITEMS

count your blessings

Through eyes of optimist

Glass is half full.

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Through eyes of pessimist

• Under canopy of despair, glass is

half empty.

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THE OPTIMIST VERSUS THE PESSIMIST

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THOU SHALL NOT WORSHIP MONEY

THOU SHALL PRIORITISE

ALL SHALL PASS.

THOU SHALL FIND TIME TO EXCERCISE AND REST

HoNOR YOUR DEBTS ON TIME

THOU SHALL NOT KILL THYSELF BY CONSUMING UNHEALTHY SUBSTANCES

THOU SHALL ASK FOR HELP

THOU SHALL COMMUNICATEWITH THINE NEIGHBOUR, properly

THOU SHALL NOT BEAR FALSE WITNESS AGAINST THINE NEIGHBOUR

THOU SHALL NOT COVET THY NEIGHBOURS ITEMS