STRESSSTRESS

RASGAS MEDICAL SERVICES DEPARTMENT

WHAT IS STRESS?WHAT IS STRESS?

Stress is a pattern of ‘stone age’ reactions that occur in response to stressor exposure.It prepares the human organism for fight or flight – i.e. for physical activity.It is a kind of ‘revving up’ or ‘stepping on the gas’

Stressor

Stressed!

WHAT IS STRESS?WHAT IS STRESS?

When confronted with a When confronted with a stressor, hormones are stressor, hormones are released into the blood released into the blood stream which will cause stream which will cause physiological responses physiological responses

designed to improve designed to improve physical and mental physical and mental

performanceperformance

Acceleration of heart and lung Acceleration of heart and lung action (action (Raise BP, more ORaise BP, more O22))

Inhibition of stomach and Inhibition of stomach and intestinal action intestinal action

Constriction of blood vessels in Constriction of blood vessels in many parts of the body many parts of the body

Liberation of nutrients for Liberation of nutrients for muscular actionmuscular action

Dilation of blood vessels for Dilation of blood vessels for muscles muscles

Inhibition of tear glands and Inhibition of tear glands and salivation salivation (Dry Mouth(Dry Mouth))

Dilation of pupil (Dilation of pupil (Better VisionBetter Vision)) Relaxation of bladder Relaxation of bladder Inhibition of erection Inhibition of erection

WHAT IS STRESS?WHAT IS STRESS?

OK. OK.

So feelings of stress can sometimes be a So feelings of stress can sometimes be a good thing, because it generally good thing, because it generally

improves performance.improves performance.

The stress response is normally self The stress response is normally self regulating once the danger is gone.regulating once the danger is gone.

But, physical threats are not the only But, physical threats are not the only things to trigger this responsethings to trigger this response

STRESSSTRESS

Psychological ‘threats’ associated with Psychological ‘threats’ associated with work, home life, interpersonal work, home life, interpersonal

relationships major life changes, illness relationships major life changes, illness etc can set off the same alarm system.etc can set off the same alarm system.

These ‘threats’ tend to be prolonged, These ‘threats’ tend to be prolonged, consequently you may be running on the consequently you may be running on the

flight or fight reaction longer than it is flight or fight reaction longer than it is intended to operate.intended to operate.

STRESSSTRESS

Long term activation Long term activation of the stress of the stress

response system response system can disrupt almost can disrupt almost

all your body’s all your body’s processes, and processes, and

increase the risk increase the risk of illnessof illness

In response to In response to stressful events, stressful events,

you can you can experience one, experience one, two or all of the two or all of the

following stages: following stages:

STRESS STAGE 1STRESS STAGE 1

MOBILIZATION OF MOBILIZATION OF ENERGYENERGY

All bodily activity is All bodily activity is increased in response to increased in response to

a stressor that is a stressor that is frightening, such as a frightening, such as a near car accident. This near car accident. This starts the body's "fight-starts the body's "fight-flight" reaction. You feel flight" reaction. You feel your heart pounding and your heart pounding and your palms feel sweaty. your palms feel sweaty.

SYMPTOMS:SYMPTOMS: Increased heart rate Increased heart rate

and blood pressureand blood pressure Rapid breathing Rapid breathing Sweating Sweating Decreased digestion Decreased digestion

rate, creating rate, creating butterflies and butterflies and indigestionindigestion

STRESS STAGE 2STRESS STAGE 2

CONSUMING ENERGYCONSUMING ENERGY

If there is no escape If there is no escape from Stage 1, the from Stage 1, the body will begin to body will begin to release stored release stored sugars and fats, sugars and fats, using up its bodily using up its bodily resourcesresources. .

SYMPTOMS:SYMPTOMS: Feeling driven Feeling driven Feeling pressured Feeling pressured Tiredness and fatigue Tiredness and fatigue Increase in smoking, Increase in smoking,

coffee drinking and/or coffee drinking and/or alcohol consumption alcohol consumption

Anxiety memory loss Anxiety memory loss Acute illnesses such as Acute illnesses such as

colds and flucolds and flu

STRESS STAGE 3STRESS STAGE 3

EXHAUSTING ENERGY EXHAUSTING ENERGY STORESSTORES

If the stressful situation If the stressful situation is not resolved, you is not resolved, you

may become may become chronically stressed. chronically stressed. The body's need for The body's need for

energy resources energy resources exceeds its ability to exceeds its ability to

produce them.produce them.

SYMPTOMS:SYMPTOMS:

Serious illnesses such as: Serious illnesses such as: Heart disease Heart disease Ulcers Ulcers

As well as:As well as: Mental illnessMental illness Insomnia (difficulty Insomnia (difficulty

sleeping) sleeping) Errors in judgment Errors in judgment Personality changes Personality changes

POTENTIAL EFFECTS OF POTENTIAL EFFECTS OF CHRONIC STRESSCHRONIC STRESS

ON YOUR BODYON YOUR BODYHeadache Headache

Chest pain Chest pain

Pounding heart Pounding heart

High blood pressure High blood pressure

Shortness of breath Shortness of breath

Muscle aches Muscle aches

Back pain Back pain

Clenched jaws Clenched jaws

Tooth grinding Tooth grinding

Stomach upset Stomach upset

Constipation Constipation

Diarrhea Diarrhea

Increased sweating Increased sweating

Tiredness Tiredness

Sleep problems Sleep problems

Weight gain or loss Weight gain or loss

Sex problemsSex problems

Skin breakoutsSkin breakouts

ON YOUR THOUGHTS AND ON YOUR THOUGHTS AND FEELINGSFEELINGSAnxiety Anxiety

Restlessness Restlessness

Worrying Worrying

Irritability Irritability

Depression Depression

Sadness Sadness

Anger Anger

Mood swings Mood swings

Job dissatisfaction Job dissatisfaction

Feeling insecure Feeling insecure

Confusion Confusion

Burnout Burnout

Forgetfulness Forgetfulness

Resentment Resentment

Guilt Guilt

Inability to concentrateInability to concentrate

Seeing only the negativesSeeing only the negatives

ON YOUR BEHAVIORON YOUR BEHAVIOROvereating Overeating

Under-eating Under-eating

Angry outbursts Angry outbursts

Drug abuse Drug abuse

Excessive drinking Excessive drinking

Increased smoking Increased smoking

Social withdrawal Social withdrawal

Crying spells Crying spells

Relationship conflicts Relationship conflicts

Decreased productivity Decreased productivity

Blaming othersBlaming others

LITTLE THINGS MEAN ALOTLITTLE THINGS MEAN ALOT

It is often the build up of little things that It is often the build up of little things that can really stress you out.can really stress you out.

These little things can be categorized into:These little things can be categorized into:EXTERNAL EXASPERATIONSEXTERNAL EXASPERATIONS

INTERNAL IRRITATIONSINTERNAL IRRITATIONS

EXTERNAL EXASPERATIONSEXTERNAL EXASPERATIONSExternal exasperations are things External exasperations are things

that happen TO you.that happen TO you.You may have control of some, You may have control of some,

and how much you let them and how much you let them affect you, but there are times affect you, but there are times when they may extend beyond when they may extend beyond

your control.your control.

Some examples of external Some examples of external stressors are:stressors are:

• Major life changesMajor life changes• EnvironmentEnvironment

• FamilyFamily• WorkplaceWorkplace

• Unpredicted eventsUnpredicted events

marriagedivorce

new job

new country

noise

smoke

demanding colleagues

traffic jams

too muchto do

overscheduled

I’m late!

INTERNAL IRRITATIONSINTERNAL IRRITATIONS

Some stressors can be Some stressors can be self inducedself induced..

You know the ones – those You know the ones – those feelings that pop into feelings that pop into your head and cause your head and cause

unrestunrest!! FEARSFEARS UNCERTAINTYUNCERTAINTY ATTITUDEATTITUDE UNREALISTIC UNREALISTIC

EXPECTATIONSEXPECTATIONS

ATTITUDEHaving a mostly negative view of the world can createAn unpleasant environmentIn which to liveFEARS

FlyingPublic speaking

UNCERTAINTYJob cuts

Test results

EXPECTATIONSPerfectionism or controlling traitsOver scheduling and not planning

Can lead to a world of worries

STRESSSTRESS

Face it, not a day in your life will go by Face it, not a day in your life will go by without encountering a situation or without encountering a situation or

event that may trigger stress.event that may trigger stress.

Understanding the sources of your stress Understanding the sources of your stress is the first step in learning to manage it.is the first step in learning to manage it.

So what stresses you out?So what stresses you out?

AND NOW – AND NOW – THE GOOD NEWS!THE GOOD NEWS!

There are some simple, There are some simple,

things you can do to things you can do to help relieve chronic help relieve chronic

stress.stress.

GET ENOUGH SLEEPGET ENOUGH SLEEP

Adequate sleep fuels your Adequate sleep fuels your mind, as well as your body. mind, as well as your body. Feeling tired will increase Feeling tired will increase

your stress because it may your stress because it may cause you to think irrationallycause you to think irrationally

CONNECT WITH OTHERSCONNECT WITH OTHERS

Develop a supportDevelop a support system and share system and share your feelings. your feelings.

Perhaps a friend or family member can Perhaps a friend or family member can help you see your problem in a help you see your problem in a

different light. different light. Talking with someone else can help Talking with someone else can help clear your mind of confusion so that clear your mind of confusion so that you can focus on problem solvingyou can focus on problem solving

EXERCISE REGULARLYEXERCISE REGULARLY

Find at least 30 minutes, three times per week to Find at least 30 minutes, three times per week to do something physical. do something physical.

Nothing beats aerobic exercise to dissipate the Nothing beats aerobic exercise to dissipate the excess energy. excess energy.

Physical activity plays a key role in reducing and Physical activity plays a key role in reducing and preventing the effects of stress. preventing the effects of stress.

During times of high stress, choose things you During times of high stress, choose things you like to do. like to do.

Be physically fit in ways appropriate for your age, Be physically fit in ways appropriate for your age, rather than being sedentary.rather than being sedentary.

EAT A BALANCED EAT A BALANCED NUTRITIOUS DIETNUTRITIOUS DIET

Be mindful of what you put in your body. Be mindful of what you put in your body. Healthy eating fuels your mind, as well as your Healthy eating fuels your mind, as well as your

body. body. Take time to eat breakfast in the morning, it will Take time to eat breakfast in the morning, it will

help keep you going throughout the day. help keep you going throughout the day. Eating several balanced, nutritious meals Eating several balanced, nutritious meals

throughout the day will give you the energy to throughout the day will give you the energy to think rationally and clearly. think rationally and clearly.

Well-nourished bodies are better prepared to Well-nourished bodies are better prepared to cope with stress. cope with stress.

REDUCE CAFFEINE REDUCE CAFFEINE AND SUGARAND SUGAR

Avoid consuming too much caffeine and Avoid consuming too much caffeine and sugar. sugar.

In excessive amounts, the temporary In excessive amounts, the temporary "highs" they provide often end in fatigue "highs" they provide often end in fatigue

or a "crash" later. or a "crash" later. You’ll feel more relaxed, less jittery or You’ll feel more relaxed, less jittery or

nervous, and you’ll sleep better. nervous, and you’ll sleep better. In addition, you’ll have more energy, less In addition, you’ll have more energy, less

heartburn and fewer muscle aches.heartburn and fewer muscle aches.

DO SOMETHING FOR DO SOMETHING FOR YOURSELF EVERY DAYYOURSELF EVERY DAY

Take time out from the hustle and bustle of life Take time out from the hustle and bustle of life for leisure time. for leisure time.

Too much work is actually inefficient and can Too much work is actually inefficient and can lead to burnout. lead to burnout.

Recognize when you are most stressed and Recognize when you are most stressed and allow yourself some reasonable breaks. allow yourself some reasonable breaks.

When things feel especially difficult, take a walk When things feel especially difficult, take a walk or change your scenery. or change your scenery.

Most importantly, have fun. Most importantly, have fun. Do things that make you happy.Do things that make you happy.

MANAGE TIMEMANAGE TIME

One of the greatest sources of stress is over-One of the greatest sources of stress is over-commitment or poor time management. commitment or poor time management.

Plan ahead. Plan ahead. Make a reasonable schedule for yourself and include Make a reasonable schedule for yourself and include

time for stress reduction as a regular part of your time for stress reduction as a regular part of your schedule. schedule.

When you try to take care of everything at once it can When you try to take care of everything at once it can seem overwhelming and as a result, you may not seem overwhelming and as a result, you may not

accomplish anything. accomplish anything. Instead, make a list of what tasks you have to do, and Instead, make a list of what tasks you have to do, and

then complete them one at a time, checking them off then complete them one at a time, checking them off as they're completedas they're completed

PRIORITISEPRIORITISE

Give priority to the most important tasks and do Give priority to the most important tasks and do those first. those first.

If a particularly unpleasant task faces you, tackle If a particularly unpleasant task faces you, tackle it early in the day and get it over with. You will it early in the day and get it over with. You will experience less anxiety the rest of the day as a experience less anxiety the rest of the day as a

result. result. Most importantly, do not overwork yourself. Most importantly, do not overwork yourself.

Resist the temptation to schedule things back-to-Resist the temptation to schedule things back-to-back. back.

All too often, we underestimate how long things All too often, we underestimate how long things will take. will take.

DELEGATE TASKS…DELEGATE TASKS…

……and break up big projects: and break up big projects: Being efficient and effective means you must Being efficient and effective means you must

delegate tasks and prioritize, schedule, delegate tasks and prioritize, schedule, budget and plan your precious time. budget and plan your precious time.

Aim to work in short, intensive periods, which Aim to work in short, intensive periods, which allow you to rest in between. allow you to rest in between.

Break big projects into smaller, more Break big projects into smaller, more manageable tasks so you don’t feel manageable tasks so you don’t feel

overwhelmed and nothing gets done as a overwhelmed and nothing gets done as a result.result.

HAVE REALISTIC HAVE REALISTIC EXPECTATIONSEXPECTATIONS

Know your limits. Know your limits.

Whether personally or professionally, Whether personally or professionally, be realistic about how much you can be realistic about how much you can

do. do.

Set limits for yourself and learn to say Set limits for yourself and learn to say “no” to more work and “no” to more work and

commitmentscommitments. .

REFRAME PROBLEMSREFRAME PROBLEMS

See problems as opportunities. See problems as opportunities. As a result of positive thinking, you will be able As a result of positive thinking, you will be able

to handle whatever is causing your stress. to handle whatever is causing your stress. Refute negative thoughts and try to see the glass Refute negative thoughts and try to see the glass

as half full. as half full. It is easy to fall into the rut of seeing only the It is easy to fall into the rut of seeing only the

negative when you are stressed. negative when you are stressed. Your thoughts can become like a pair of dark Your thoughts can become like a pair of dark glasses, allowing little light or joy into your lifeglasses, allowing little light or joy into your life . .

DON’T BE DON’T BE OVER-CONTROLLINGOVER-CONTROLLING

Don’t try to control events or other people. Don’t try to control events or other people.

Many circumstances in life are beyond your Many circumstances in life are beyond your control, particularly the behavior of others. control, particularly the behavior of others.

Consider that we live in an imperfect world. Consider that we live in an imperfect world.

Learn to accept what is, for now, until the Learn to accept what is, for now, until the time comes when perhaps you can change time comes when perhaps you can change

things things

AND FINALLY…..AND FINALLY…..

Maintain your sense of humorMaintain your sense of humor..

This includes the ability to laugh at This includes the ability to laugh at yourself. yourself.

Watch a funny movie: the sillier the Watch a funny movie: the sillier the plot the better. plot the better.

The act of laughing helps your body The act of laughing helps your body fight stress in a number of ways. fight stress in a number of ways.