STRESS MANAGEMENT

WHAT IS STRESS..????

WHAT IS STRESS..?• A physical, chemical, or emotional

factor that causes bodily or mental tension and may be a factor in disease causation..

• A state of mental or emotional strain or tension resulting from adverse or demanding circumstances

KINDS OF STRESS

KINDS OF STRESS..?•Acute Stress• Chronic Stress• Episodic Stress

1 - ACUTE STRESS..

• Acute stress is the most common form of stress. It is inducted as a reaction to an immediate threat, anticipated demands, or pressures of the recent past or of the near future.

2 - CHRONIC STRESS..

• Chronic stress involves situations that are not short-lived. It is the perpetual stress that wears on people continuously.

3 - EPISODIC STRESS..

• Episodic Stress is the type of stress that develops when continuous disorganization, chaos, & crisis is a way of life for the individual.

TYPES OF STRESS

TYPES OF STRESS..?

•Eustress•Distress

1 – EUSTRESS

• Eustress is the good stress that motivates you to continue working.

• Stress can be a motivater and provide incentive to get the job done.  

2 – DISTRESS

• Bad stress, or distress, is when the good stress becomes to much to bear or cope with.

• Tension builds, there is no longer any fun in the challenge, there seems to be no relief, no end in sight.

Eustress • This "good stress" is what eustress can be identified as and some people enjoy it.

Distress• This is the kind of stress that leads to poor decision making

SIGNS AND SYMPTOMS OF STRESS

SYMPTOMS• Emotional Symptoms

• Behavioural Symptoms

• Physical Symptoms

• Mental Symptoms

EMOTIONAL SYMPTOMS• Moodiness

• Irritability or short temper

• Agitation, inability to relax

• Feeling overwhelmed

• Sense of loneliness and isolation

• Depression or general unhappiness

BEHAVIOURAL SYMPTOMS

• Eating more or less

• Sleeping too much or too little

• Isolating yourself from others

• Procrastinating or neglecting responsibilities

• Using alcohol, cigarettes, or drugs to relax

• Nervous habits (e.g. nail biting, pacing)

PHYSICAL SYMPTOMS• Aches and pains

• Diarrhea or constipation

• Nausea, dizziness

• Chest pain, rapid heartbeat

• Frequent colds

MENTAL SYMPTOMS• Memory problems

• Inability to concentrate

• Poor judgment

• Seeing only the negative

• Anxious or racing thoughts

• Constant worrying

THE FOUR A’S

A A A A Need stress relief? Try the 4 A's

• Expand your stress management tool kit by

mastering these four strategies

for coping with stress:

• . Avoid

• . Alter

• . Adapt

• . Accept

AVOID• Plan ahead to rearrange

your surroundings• Avoid someone who

constantly bothers you• Avoid taking on more than

you can handle• Leave the situation• Avoid discussing certain

topics

ALTER

• Changing stressful situations may allow you to evade the stress all-together• Ask someone to change their behavior• Tell the person how you feel• Change the time, place, setting• Manage your time better• Be more assertive

ACCEPT Sometimes we have no choice but to accept

things the way they are, For those times try to:

• Talk with someone

• Forgive

• Practice positive self-talk

• Learn from your mistakes

ADAPT Thinking you can't cope is one of the greatest stressors. That's

why adapting — which often involves changing your standards or expectations — can be most helpful in dealing with stress.

1- Change your thinking -take it as an opportunity -Ask: will this matter in a year? -Ask: is it worth getting upset over?

2-Change your feelings-Picture yourself in a positive environment-Use relaxation techniques

3-Change your actions-Slow down-Exercise-Don’t overeat, smoke more, drink more-Talk to someone about it

A B C STRATEGY

A = AWARENESS

• What causes you stress?

• How do you react?

B = BALANCE

• There is a fine line between

positive/negative stress.

• How much can you cope with

before it becomes negative?

C = CONTROL

• What can you do to help yourself

combat the negative effects of stress?

CONS OF STRESS

• 80% of all modern diseases have their origins in stress.

• Chronic stress is 6 times more predictive of cancer and heart disease than smoking, cholesterol, or high BP.

• Less than 50% job satisfaction

• 60% of absenteeism

• 75-90% of all visits to primary care physicians are for stress related complaints.

• Impaired task performance

• Burn out: it is a state of exhaustion

STRESS MAKES YOU DIFFERENT FROM WHAT YOU ARE

FACTORS OF STRESS

SOME EXAMPLES OF INTERNAL STRESSORS

• Inability to accept uncertainty.

• Pessimism.

• Negative self-talk.

• Unrealistic expectations.

• Perfectionism.

• Lack of assertiveness.

SOME EXAMPLES OF EXTERNAL STRESSORS

• Major life changes.

• Work.

• Relationship difficulties.

• Financial worries.

• Being too busy.

• Children and family.

HOW TO AVOID STRESS

• Avoid stressed out people.

• Find inspiration.

• Acknowledge that stress can be good for you.

• Stop over thinking.

• Avoid multi-tasking.

• Accept your fears.

• Time to sleep.

• Make a timetable.

• Better food for good health.

• Keep smiling.

IS CHOCOLATE AN ANTI DEPRESSANT?

• Yes, it is. Chocolate contains the amino acid Tryptophan, which directly elevates the levels of serotonin in your brain (the chemicals that make you happy).

• It is no replacement for prescription medicine, but a bar of chocolate can certainly help lift your mood.

• Everything in excess quantity can cause problems.

SEROTONIN – A HAPPY HORMONE

A Neurotransmitter contributing to the feelings of well-being and happiness.

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Chocolates – A rich source of Serotonin. We knew chocolate made us feel good, and

here’s why.  Serotonin, which is the most concentrated of all the neurotransmitters contained in chocolate, is responsible for feelings of well-being and contentment, as well as curbing anxiety and depression.

HOW TO MANAGE STRESS?

CHANGE IN THOUGHT

• POSITIVE THINKING

• RE-FRAMING

CHANGE IN BEHAVIOR• Being assertive.

• Adding humor to your life.

• Communicating effectively.

• Get Organized.

• Have a Break.

SOME MANTRAS TO MAKE

BEHAVIORAL CHANGES

HEALTHY LIFESTYLE CHANGES

• Take healthy diet.

• Take enough sleep.

• Relax.

• Take out time for yourself.

• Exercise.

THE DO s &

DON’T s OF STRESS MANAGMENT

• Seek social support

• Express yourself

•  Manage your time well

• Build boundaries

•  Realize there’s a difference between worrying and caring.

• Listen to music. 

• Laugh it off

• Exercise

• Spend quality time

• Do an art project

• Take a walk

• Take healthy diet

• Spirituality

• Add affirmative phrases.

• Blame yourself

• Deny or distance yourself from the situation

• Escape through fantasy

• Expect the worst to happen

• Bottle up your anger or frustration

• Turn on the TV

• Over-indulge in food

• Use drugs or excessive Caffeine.

WRAP UP