developing coping skills
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TRANSCRIPT
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STRESS AND YOU….
kumarmahi
Puducherry
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What is stress..
Stress = pressure- adaptability (demand)-(coping)
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Do you know…
Stress present since before human evolutionStress is universalStress is neither good nor badStress is essentialWe don’t manage stress
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Coping with a Stressful Event
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Positive effects of stress
We need and enjoy stressSource of energyIncrease productivity and
performanceWe have learned skillsUseful warning signs
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Negative effects of stress
Unpleasant emotionPreoccupationInterpersonal problem cause or effectFeeling tired Many bad habitsMany illnessReduce performance
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Do you know..
Much of our stress response are genetic; But no longer appropriate or necessary today
We must find ways to manage stress to assure healthy and fulfilled lives.
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Typical Relationship BetweenPerformance and Stress
Low High
Level of
Perf
orm
an
ce
Low
(poor)
High
(excellent)
Too Little Stress Excessive Stress
Stress
Relax
Bored
passive
Active Confused
Withdrawal
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Daily hassles Role strain
Life eventTrauma
Short time long time
Miner
severe
Stressful life events
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Causes of stress Daily hassles
Change
Illness
Death of someone
Financial worries
High demands
Disappointment
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Causes of stress..
Attitude - you cause for yourselfPoor Time Management Too much or too little workTime pressures and deadlinesFrustration and boredom with current roleLack of clear plans and goals
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Causes of stress
RelationshipFear of being unpopularPeer pressureGirl friend and boy friend worriesConcern for one’s appearanceLack of understanding by others
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Outer world Inner world 1
Inner world 2
Physical attention
External event
Physiological
feelings
Internal state
Thinking
memory
cognitive
Environment Person P E
Reaction to stress
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Physical Stress Signs
Increased heart rate/ Increased blood pressure
Muscles tightening
Cold clammy hands
Fatigue
Sleeplessness
Longer recovery from injury
Stomach or bowel upset
Headaches
Backaches
Change in eating habits: lost of appetite/overeating
Restlessness/irritability
Increased illness
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Reaction or Respond
ThinkingFeeling Acting
Acting
Feeling
Thinking
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Psychological
Difficulty in concentrationLack of interest Low self-esteemLow self-confidence
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Emotional
AngerFearWorry Isolation Negative thinking Unhappiness Suicide feelings
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Behavioural
Decrease in effortDecline in performanceSmoking, drinking, drug abuseAvoiding peopledeviation in
behaviour
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Determining factors
Predictability Control Frequency Support
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Typical Relationship BetweenPerformance and Stress
Low High
Level of
Perf
orm
an
ce
Low
(poor)
High
(excellent)
Too Little Stress Excessive Stress
Stress
Relax
Bored
passive
Active Confused
Withdrawal
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Passive
Avoidance
Low risk taking
Lack of motivation
Blaming
Dependent
Procrastinate
Lack of skills
Active
Optimistic
Self control
Personal responsibility
Goal directed
Mastery oriented
motivated
Thoughtful
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Confused
Distracted
Disappointed
Pessimistic
Impulsive
No clear plan or goal
Under mild moderate stress
Under stress
Non-Acceptance
Unfinished business
Dissatisfied
Give up
Withdrawal
Helpless, hopeless
Illness
Disaster
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Managing stress
Physical PsychologicalEmotionalSpiritual Social
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Physical
Nutritious FoodExerciseMuscular RelaxationUndisturbed sleep
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Food
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Don’t
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Exercise..
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Stretching
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psychological
Positive self talk (autosuggestion)
Motivating oneself
3 ‘C’
Control
Commitment
Challenge
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Controlling stress by preparing for it
RehearsalPlanningAvoidanceReducing the Importance of an EventReducing UncertaintyManage time effectively
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Emotional
Don’t suppress feelings
Feel good about yourself
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Spiritual
Meditate Pray
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Social
Get support from family or friends
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Do something
Cry or laugh
Listen to music
Draw, paint
Keep pets
Go for a walk
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Last but not least
Unacceptable – try to accept
Uncertain - reduce it
Uncontrollable – we have choice
There is only one problem that is the fear of unable to cope
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Coping option
3’C’
Change environment ( flight)
Change the environment ( fight)
Change yourself – attitude, belief..
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You are not alone…
We are here to help you
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Get the support you need
Visit
http://stress-coping.blogspot.com/
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Thank you