understanding and coping_with_stress_stress
TRANSCRIPT
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
• ADAPTATIONADAPTATION• 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 SOCIAL MANIFESTATIONSMANIFESTATIONS …. ….
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 STRESSMENTAL STRESS
• Mental attitudes generally negative
• Mental lethargy
• Rarely develop new ideas
Understanding & Managing Stress
MENTAL STRESSMENTAL 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 STRESSMENTAL STRESS
• Fail to keep abreast of current events
• Mind is often in a whirl
• Rarely introduce innovations into work
• Frequently suffer from forgetfulness
Understanding & Managing Stress
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 CopingBasic Guidelines For Coping
• Recognise and admit that you are feeling stressed and anxious
Understanding & Managing Stress
Basic Guidelines For CopingBasic 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 CopingBasic 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 CopingBasic 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 CopingBasic 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 FULFILMENTEXPECTATIONS 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 didn’t remember his telephone number. He didn’t 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 don’t have to catch the ball every time someone throws it at you
• Learn how to say NO!!