WORKING WITHOUT STRESSDr Chinedu IbehSenior Medical Officer

LEARNING OBJECTIVESHow to spot the signs of stress

Impact stress could have on us an individuals

Understand how to manage stress

INTRODUCTIONThe entire life of man is characterized by

alternating periods of worries and states of happiness.

Stress is an integral and indivisible part of man; like catholic wedding, our marriage with stress is till death do us part.

It is both an enemy and a friend; while normal stress is beneficial by enabling us to adapt and tackle challenges, persistent overwhelming stress hinders performance.

DEFINITION OF STRESSStress is the reaction to threat that has the potential to impair health when it exceeds the body’s adaptive capability.

Stress is as a result of conflict between what you perceive and how you react to it.

TYPES OF STRESSPhysiological/Normal Stress/Eustress-

motivates us to achieve aspirations and goals. Normal stress that produces the best in people.

Pathological/Abnormal Stress/Distress- when stress overwhelms the body’s adaptive mechanism, it causes disharmony in the synchronous relationship between the mind and the body resulting in physical and psychological disorder.

TYPES OF STRESS CONTINUESAcute/Short Term Stress- results when time is short, and demands are heavy. Caused by anything that temporarily throws you off balance.

Chronic/Long Term Stress-builds up over time and remains persistent while exerting an unrelenting pressure

CAUSES OF STRESS=STRESSORS

TYPES OF STRESSORSPositive-marriage, promotion,

appointmentNegative-bereavement, physical injury,

examination failurePleasant-pregnancy, lottery, buying a

houseUnpleasant-financial crisis, marital

conflictsNatural-flood, fire, weather, tsunamiArtificial-dirty environment, drug abuse

RISK FACTORSRisk Factors-biological

Risk Factors-social

Abnormal Personality Traits

Challenging Occupation

Poor Defense Mechanism

Overwork/Inadequate Rest

Pre-existing Psychiatric Disorder

Excessive Burdens And Expectations

Genetic Susceptibility

Hostile EnvironmentAbnormal Beliefs

Certain Medical Disorders

Conflicts[marital, Financial etc]

Early Childhood Trauma

Poor Social Network, Drug Abuse And Alcoholism

COMMON STRESSORSTransportation problems[traffic jam, bad roads]

Accommodation problemFinancial constraintsEnvironmental problems[fuel scarcity, lack of power, pollution]

Social/family/marital conflictsEmotional illness and physical injuries

SYMPTOMS4 categories of symptoms:Cognitive: anything to do with thoughts, judgment and evaluation.

Emotional : anything to do with feelings.

Physical: any thing to do with bodily symptoms

Behavioral: any thing to do with actions/reactions in response with external/internal stimuli.

COGNITIVE SYMPTOMSMemory lossPoor judgmentIndecisivenessInability to concentrateAnxious or racing thoughtsConstant worryingFearfulnessSeeing only negative.

EMOTIONAL SYMPTOMSMoodinessAgitationRestlessnessShort temperIrritabilityInability to relaxLonelinessDepressionGeneral unhappiness

PHYSICAL SYMPTOMSHeadacheMuscle tension and stiffnessDiarrhea or constipationNervousness.DizzinessInsomniaChest painPalpitationTremors

BEHAVIORAL SYMPTOMSEating more or lessSleeping too much or too littleIsolating oneself from othersProcrastination, neglecting responsibility

Picking unnecessary fight with others

Using alcohol and cigarettes to relaxOverdoing activities

COMPLICATIONS OF STRESS. Stress hormones reduce immune response leading

to increased susceptibility to disease

This makes one more prone to infectious disease while aggravating the symptoms of chronic stress-related NCDs such as hypertension, diabetes, cancer, peptic ulcer, mental illness etc.

People under stress tend to neglect good health habits viz. smokes more to ‘ease out’, drink more alcohol to ‘wash out annoyance’, eat less nutritious meals and gets less sleep, unsafe sexual practices, disregard medical instructions

COPING MECHANISM

COPING BEHAVIOR AND DEFENSE MECHANISMSSuppression or repression; an individual

subconsciously expel disturbing thoughts or experiences from his or awareness

Confrontation or self assertionHumor Displacement:“Diverting emotional feelings (usually

anger) from their original source to a substitute target.Rationalization/intellectualization/making

excusesProjection/blame shiftingDenial/refusal to accept reality

MANAGING STRESSIdentify your stressors

Recognize your reaction

Change your response/seek for help

RECOGNIZE YOUR REACTIONPhysical; sweating, headaches, tight muscles, rapid heartbeat

Mental; worrying, feeling anxious, not being able to focus, having a sense of doom

Behavioral ; yelling, crying, becoming withdrawn, eating too much or too little, drinking too much.

SEEK EXTERNAL HELPSTRESSORS EXTERNAL HELP

Heavy work load/schedule EmployerRoad Traffic Government and its agenciesDirty environment Neighbors, co-tenants, or landlordsOvercrowding Government/ private developersPoverty and ignorance Government, private sector and

development partners

Power outage/water scarcity Government and responsible agencies

Inadequate income EmployerHarsh/unfriendly policies Law makers, decision making bodiesConflict, hate, divide, stigmatization Religious bodies, govt and security

agencies

Armed robbery and violent crimes Security agencies

EXPLORE STRESS OUTLETS Meditation and relaxation

Rest and sleep

Recreation and play

Aerobic exercise and sports

Indoor entertainment

Hobbies and adventures

Fun and sexual intimacy

Seeking for spiritual solace

SOCIAL SUPPORT‘The biggest disease today is not leprosy or tuberculosis, but the feeling of being unwanted, uncared for and deserted by everybody’ Mother Theresa

Research has linked social support to good health and a superior ability to cope with stress.

RELAXATION AND MEDITATIONRest and relaxation period is a time to take a break from all responsibilities and recharge your batteries.

Meditation helps in achieving subjective goals such as contemplation, wisdom, and altered states of consciousness.

Transcendental meditation involves focusing attention on and repeating a mantra thought to have particularly calming properties.

REST AND SLEEPThe number of hours you need to sleep

each night [babies-16hrs, 5yrs-12hrs, >12yrs-6-8hrs]

At night, the body goes through several cycles of progressively deeper sleep with periods of lighter sleep in between.

If you do not sleep long enough, you will not enter the deepest, most restful period of sleep. Loss of sleep can adversely affect physical and mental health and possibly lead to reduction in ones lifespan.

AEROBIC EXERCISEAerobic exercise is vigorous, sustained exercise

of the whole body for twenty minutes or more. Eg; walking, running, swimming, and biking’

It can reduce stress and anxiety in people of all ages.

Studies have shown that people who exercise regularly have higher self esteem and suffer less from stress, anxiety and depression than comparable people who live a sedentary lifestyle.

RELATIONSHIP MANAGEMENT‘A man should keep his friendship in constant repair’. ‘If a man does not make new acquaintances through life, he will soon find himself left alone’ Samuel Johnson

Know and practice how to get along with superiors, subordinates, opponents, friends, business associates and every one else.

RELATIONSHIP MGT. CTD.John Maxwell[author of The Power of Influence]

The six most important words; I admit I made a mistakeThe five most important words; you did a good jobThe four most important words; what is your opinionThe two most important word; Thank youThe most important word; weThe least important word; I

TIME MANAGEMENTPoor time management is a recipe for stress

It is necessary for one to achieve a delicate balance in different arenas of life such as family, social career, spiritual and psychological wellbeing.

Why African time? Time is grossly abused and wasted in most African organization leading to stress, frustration and poor standard of living.

COMMON TIME WASTERSLack of planningLack of delegationFailure to identify prioritiesProcrastinationTraffic delaysTelephone callsPoor record keepingIncompetent secretaryLack of procedure for routine work.

TIPS FOR MINIMIZING TIME WASTAGEProper planning of organizationPrioritization of activitiesDelegate some responsibilities to your subordinates

Avoid distractions and interruptions

Make effective use of ideal timeUse reminder system[secretary, diary, clip tags]

Keep schedules and appointments

FINANCIAL MANAGEMENTHe who works his hand will have abundant

food but the one who chases fantasies will have his fill of poverty. proverbs 28;19

Apply four PS of planning, patience, prudence and prioritization in order to be a good financial manager.

Empower your close family members, colleagues and dependants economically for ‘ a rich in the midst of so many who are poor is himself poor indeed.

ANGER MANAGEMENTAnger could be a manifestation of one’s

failure to cope with fears apprehension resulting from a stressful situation

Anger management involvesSitting down, if standingGoing for sports Appeal to spiritualitySight seeingWatching favorite films or channelsPositive confrontation-cool, calm and

collected

SEEKING SPIRITUAL SOLACECome to me, all you who are weary and burdened, and I will give you rest.  Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls.  For my yoke is easy and my burden is light” (Matt 11:28-30)

SEEKING SPIRITUAL SOLACEWHO recognizing the wider dimensions of health defines health as ‘ a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity

It therefore follows that the attainment of optimal level of health in an individual is a product of harmony between his body, soul and mind.

SEEKING SPIRITUAL SOLACEBy appealing to spirituality, people who are overcome by anxiety, fear, distress, and dejection receive succor, serenity and tranquility.

The also find true meaning of life whenever hope and everything seems lost

STRIVING FOR CLEAR CONSCIENCE‘Conscience is an open wound, only truth can heal it’. Sheihk Usman Bn Fodiyo

A thief can escape his pursuers, but cannot escape his conscience.

In order to obtain clear conscience, we should always strive to uphold societal moral values and avoid perversions and deviations.

STRIVING FOR CLEAR CONSCIENCEAdopt golden rule as guiding principle

Love your neighbor and your country

‘’ There comes a time when a man has to be honest with himself and his own nation and face the tribunal of history with clear conscience ‘’ Francis Mitterand’’

PSYCHOTHERAPY AND COUNSELLINGPsychotherapy includes guidance and

counselling, reassurance, environmental manipulation, behavior modification, conditioning, psychoanalysis, and all other forms of treatment in which the major technique applied is communication rather than drugs or other somatic agents.

Psychotherapy can lead to change in lifestyles such as excessive alcoholism, drug abuse, reckless driving and cigarette smoking.

DRUGS USED IN MANAGING STRESSDrugs are used as an adjunct with other non drug techniques.

Common drugs include;1. Anxiolytics for reducing anxiety.2. Specific drugs for treating stress

related disorders such as hypertension, depression, and PUD.

3. Antioxidants for provision of synthetic vitamins and mineral supplements.

LIVING WITH INEVITABLE‘’O Lord, give me the courage to change the things I can, the patience to accept the things I cannot change and the grace to know the difference’’ Anonymous.

People who unnecessarily brood over things they can neither control nor change are prone to stress related disorders.

THINGS I CAN CHANGEThings I can change

Things I cannot change

My income My heightMy academic grades

My origin

My school My family members

My friends climateMy car Bad roadsMy life style My genderMy attitude My genotype

My blood group

FOOD FOR THOUGHTI'm sorry for people who research 'wealthiest people under 30, 35, 40 etc' without checking their background.

The Bill Gates and Aliko Dangotes of this world would not have gotten to where the are as fast as they did without their family backgrounds.

FOOD FOR THOUGHT It's wrong for any motivational or inspirational

or whatever speaker to put young people under pressure to become another Dangote.

Wealth or success is built over generations, that is why we talk about 1st, 2nd, 3rd generation wealth.

Most of these young wealthy people are of the 3rd, even up to 5th generations.

They are not your mate, so don’t unnecessarily torment yourself by pointing to the success of such people.

FOOD FOR THOUGHT Granted there are many who have the same opportunities but who do not attain equal success, however, your goal should not be to become Dangote overnight .

I'm in no way discouraging you from aiming high, but one attribute of a good goal is that it must be reasonable and realistic.

Don't give yourself heart attack because of other people's success.

FOOD FOR THOUGHTHaven't you noticed that you're not even on the same level with some of your friends, classmates, or colleagues.

You may earn the same salary, have the same revenue, but there's a reason why company A and B report different Profit . It's called costs and expenses.

Depending on your background, you're going to have primary expenditure levels different from another.

FOOD FOR THOUGHTYou may be in the 1st generation of wealth creators in your family whereas that friend is in the 5th generation

Run in your own lane and stop bumping into another's lane.

Work towards creating a better opportunity for your children so that they can grow standing on your own shoulders.

FOOD FOR THOUGHTJust control your appetite for power and live realistically.

Before you envy another man or covet his success, consider these things.

Don't increase your stress levels unnecessarily. I believe this can be applicable to other areas of life too.

MERCIoThank you for your attention.

Question/Contribution time….