Search your Search your MindMind

Ms C.P. MthembuClinical PsychologistMadadeni Hospital

17 September 2015

Mind or the brainMind or the brain• What is the difference between the two?

• Mind: is the element, part, substance, or process that; o Reasonso Thinkso Feelso Willso Perceiveso Judges, etc.

• Brain- is the part of the central nervous system enclosed in the cranium of humans and other vertebrates, consisting of a soft, convoluted mass of grey and coordinate the mental and physical actions.

Where are you?Where are you?

Defining stressDefining stress• Stress refers to the body’s natural response,

psychologically and physiologically to events both ve+ and ve- that upset our personal balance in some way.

• Positive and negative events are called stressors.

• Stressors impact our coping skills and ability to adapt leading to body’s biological stress response.

Two types of stressTwo types of stress• Eustress- any form of stress that is beneficial

o E.g. “usually associated with a feeling of fulfilment and achievement rather than anxiety”

• Distress- a feeling of extreme worry, sadness or paino E.g. “experiencing loss or being rejected”

Defining burnoutDefining burnout• Burnout is a psychological term that refers to

long-term exhaustion and diminished interest in work.

• It results from chronic occupational stress, e.g., work overload.

Causes of stressCauses of stress• Problems with primary support group

o Death of a family membero Health problemso Disruption of the family due to separation or divorceo Sexual, physical, and emotional abuseo Parental overprotectiono Being neglected

• Problems related to the social environmento Inadequate social supporto Discriminationo Inability to adjust to life-cycle transition

• Retirement

• Educational problemso Academic problemso Discord with teachers or classmateso Inadequate facilities in schools

• Occupational problemso Unemploymento Threat of job losso Stressful work scheduleo Difficult work conditionso Job dissatisfactiono Discord with the boss/co-workers

• Housing problemso Homelessnesso Unsafe neighbourhood and discord with the neighbours

• Economic problemso Extreme povertyo Inadequate financeso Insufficient welfare supporto Debts

• Problems to health care serviceso No transport to health care facilities and inadequate health care

services

• Problems related to interaction with the legal systemo Arrest o Incarcerationo Litigationo Victim of crime

• Other psychosocial and environmental problemso Exposure to disasterso Waro Conflicts

Effects of distressEffects of distress• Physically

o Backaches/painso Breathlessnesso Change in menstrual cycleo Palpitations or chest-paino Constipationo Diarrhoeao Headacheso Indigestiono Muscle twitcheso Nauseao Recurrence of previous illnesseso Skin problemso Sleep problemso Fatigueo Weight loss or weight gain

• Behaviourally o Increased habits on alcohol use as well as smokingo Inability to relaxo Inability to express feelingso Loss of appetite or overeatingo Loss of libidoo Overreacting to issueso Poor time managemento Poor judgemento Withdrawal from family and friends

• Emotionallyo Angero Anxietyo Decrease in confidence/ self-esteemo Feelings of helplessness, guilt, shame, and out of controlo Lack of enthusiasmo Mood swingso Tensiono Poor concentration

• Psychologically o Recurrent negative thoughts and expressions

• I can’t cope• I don’t know what to do• I don’t seem to be to get on top of things• I'm a failure• Nobody understands• What's the point• Why is everyone getting at me?

• Neurologically o Brain

• Stress damages brain cells and impair memoryo When stressed an alarm in the brain is set off, which responds by

preparing the body for defensive action (fight and flight response)

o The nervous system is aroused and hormones are released to cause; alertness, quickened blood circulation, deep breathing and tension in the muscles.

o Stress hormones- Cortisol and Adrenaline

Increased blood pressure, Diabetes, Deposition of

plaques in the blood vessels, immune suppression, Bone

re-absorption, Muscle wasting.

Rapid heart beat, hypertension, anxiety, weight loss, excessive

sweating and palpitations.

How to manage stressHow to manage stressDiscard all poor/unhealthy coping styles

Avoid these:Avoid these:• Foods with high fat content, e.g. Junk food (Pizza,

etc.)• High glycemic index (High sugar)• Foods with no/minimal fibre• Too much salt• Too many preservatives• Foods with less vitamins and minerals• Alcohol• Caffeine• Nicotine

Stick to a balanced, Stick to a balanced, healthy diethealthy diet

Manage your time Manage your time (be disciplined)(be disciplined)

Adequate sleepAdequate sleep• 7-9 hours of uninterrupted sleep per night. • Take 15-30 minute’s nap during the day.

Make time for Make time for relaxationrelaxation

• Meditation • Breathing exercises• Massage• Improve your spirituality• Creativity

o Interests and hobbies• Leisure activities

o Family o Friendso Holidays

Aerobic exerciseAerobic exercise

Attend to emotional Attend to emotional conflictsconflicts

Manage your emotionsManage your emotions• EQ (Emotional intelligence) is key• Be assertive• Avoid bottling up feelings• Meet others half way to resolve issues• Balanced thinking

o Positive thinking• Learn to let go if you cannot control the situation• Learn from situations• Avoid impulsivity

Thank you for your Thank you for your timetime

Comments and questions are welcomeComments and questions are welcome