ArE yOu sTrEsSeD

?PREPARED BY SARMAD KHAN

What is Stress & Stress Mgmnt.What is Stress & Stress Mgmnt. Types of stressTypes of stress SymptomsSymptoms Coping with stressCoping with stress ConclusionConclusion

A A physicalphysical & & psychologicalpsychological reaction reaction while facing and coping with situationswhile facing and coping with situations

that place extraordinarythat place extraordinarypressure on you.pressure on you.

WHAT IS STRESS?

Stress is either psycho-somatic or somato-psychic

(somatic)

(psychic)

Basic stress

Cumulative Stress

Critical Incident Stress

TYPES OF STRESS

Basic stress is necessary for survival of all living beings. It is positive and required for progress and development of society. It improves our efficiency and enables us to focusing full attention to the threat. Every normal human being should feel it.

BASIC STRESS

LOW MODERATE HIGH

EUSTRESS DISTRESS

Adopted from Dr. Peter Nixon, a British cardiologist

Comfort Zone

New basic stresses keep on adding without New basic stresses keep on adding without management of the previous stressesmanagement of the previous stressesOr when the basic stress lasts for a very Or when the basic stress lasts for a very long time unmanaged. long time unmanaged.

STRESS 1

STRESS 2

STRESS 3

STRESS 4

CUMULATIVE STRESS

CRITICAL INCIDENT STRESS

Survivors of Earth quake

Involvement in war between nations

Passive witness of a civil war

Involvement in extrajudicial killing and torture

Terrorism incidents

Involvement in heinous crimes and grave sins

Death of spouse and blood relations

HUMANENDOCRINE

SYSTEM

CORTEX(aldosterone, cortisone, hydrocortisone)

Regulation of salt and waterMetabolism of fat and carbohydrate

MedullaCortex

MEDULLA(epinephrine, nor-epinephrine) Control over blood pressure Relaxing and contracting muscles Control over emotions

Suppresses function of thymus resulting in decreased macrophages and T-cells which

in turn reduce overall immunity. It also increases the

central fat.

T-cells attacking waste products

ADRENALINE + CORTISOL

Circulatory System

Respiratory System

Perspiratory System

DizzinessDizziness HeadacheHeadache NauseaNausea ConstipationConstipation DiarrhoeaDiarrhoea Frequent urinationFrequent urination Flue like feelingFlue like feeling Muscular TremorsMuscular Tremors Dilated pupilsDilated pupils

PHYSICAL SYMPTOMSPHYSICAL SYMPTOMS

CONTINUED…

Increased appetiteIncreased appetite Loss of appetiteLoss of appetite HyperacidityHyperacidity Chest painChest pain BackacheBackache Ache in the neckAche in the neck Increased pulseIncreased pulse SweatingSweating ChillinessChilliness JumpinessJumpiness Increased CholesterolIncreased Cholesterol Whipping sound in earsWhipping sound in ears

PHYSICAL SYMPTOMSPHYSICAL SYMPTOMS

UN

PSYCHOLOGICAL SYMPTOMS

• Confusion• Difficult comprehension• Loss of memory• Loss of concentration• Slow decision making• Rapid speech• Accelerated thought process

EMOTIONAL SYMPTOMSEMOTIONAL SYMPTOMS

Unprovoked angerUnprovoked angerUnexpected or exaggerated griefUnexpected or exaggerated griefDepression “for no reason”Depression “for no reason”Undue excitementUndue excitementInsomniaInsomniaFear of unknownFear of unknownAnxietyAnxietyHopelessness Hopelessness

Dangerous driving Dangerous driving Changes in eating habitsChanges in eating habits Decrease in personal hygieneDecrease in personal hygiene Withdrawal from othersWithdrawal from others Prolonged silencesProlonged silences Senseless argumentSenseless argument

INDIVIDUAL BEHAVIOURINDIVIDUAL BEHAVIOUR

Endogenous (Internal)

Exogenous (External)

Physical environmentPhysical environment Social interactionSocial interaction OrganisationalOrganisational Major life EventsMajor life Events Daily hasslesDaily hassles

EXTERNAL STRESSORS

Air pollutionAir pollution Noise pollutionNoise pollution Bright LightsBright Lights Heat and humidityHeat and humidity Congested placesCongested places

PHYSICAL ENVIRONMENT

SOCIAL INTERACTION

Rude and indecent behaviourRude and indecent behaviour BossinessBossiness Aggressiveness by othersAggressiveness by others Bullying and intimidationBullying and intimidation Sexual intimidationSexual intimidation BlackmailBlackmail

ORGANISATIONAL

Irrational rules and regulationsIrrational rules and regulations Vague objectivesVague objectives Unfair distribution of resourcesUnfair distribution of resources Unfair reward and punishmentUnfair reward and punishment Bureaucratic delaysBureaucratic delays Unrealistic deadlinesUnrealistic deadlines FavouritismFavouritism

MAJOR LIFE EVENTS

Births and deathsBirths and deaths Loss of employmentLoss of employment Delayed promotionDelayed promotion DivorceDivorce Involvement in crimeInvolvement in crime

Daily travellingDaily travellingMisplaced keysMisplaced keysPower failuresPower failuresUtility billsUtility billsMechanical breakdownsMechanical breakdownsComputer virusesComputer virusesSlow internet speedSlow internet speedTelephoneTelephone

DAILY HASSLES

Lifestyle Lifestyle Negative self-assessmentNegative self-assessment MindsetMindset Personality typesPersonality types

LIFESTYLE

Caffeine and other stimulantsCaffeine and other stimulants Sedentary lifeSedentary life Insufficient sleepInsufficient sleep Busy schedulesBusy schedules Use of alcohol or drugsUse of alcohol or drugs

NEGATIVE SELF-ASSESSMENT

Pessimistic thinkingPessimistic thinking Self criticismSelf criticism Over analysingOver analysing

MIND-SET

Unrealistic expectationsUnrealistic expectations Too much personal involvementToo much personal involvement All or nothing thinkingAll or nothing thinking Now or never thinkingNow or never thinking ExaggerationExaggeration Single track thinkingSingle track thinking JealousyJealousy

PERSONALITY TYPES

PerfectionistsPerfectionists Over-ambitiousOver-ambitious WorkaholicsWorkaholics

POSITIVE EFFECTS NEGATIVE EFFECTS

increases alertness reduces fatigue increases productivity clearer thinking socially relaxing

causes dehydration can increase anxiety and depression increase stomach acid insomnia

PERFORMANCE OF SPIDER BEFORE AND AFTER CAFFEINEBEFORE AFTER

GOOD AND BAD ABOUT CAFFEINE

Alcohol is the ‘thief of sleep’Alcohol is the ‘thief of sleep’

Avoid excessive caffeineAvoid excessive caffeineTry to keep regular hoursTry to keep regular hours

Read something very boringRead something very boringKeep room temperature comfortableKeep room temperature comfortable

Use medium hard bedUse medium hard bed

Avoid thick pillowAvoid thick pillow

SOME INFLUENCING FACTORSSOME INFLUENCING FACTORS

Past experience with similar situationsPast experience with similar situations Education and professional skillsEducation and professional skills Pre-deployment trainingPre-deployment training AgeAge Physical fitnessPhysical fitness Self esteemSelf esteem Approach to lifeApproach to life

90 Minutes 90 Minutes20 Minutes 20 Minutes

ACTIVITY LEVEL

TOP PERFORMANCE

TOP PERFORMANCE

UltradianHealing

responseUltradianHealing

response

Adapted from: Rossi, EL: The 20Minute Break, Tarcher-Putnam, New York, 1991

ULTRADIAN HEALING RESPONSE

• Do some physical exerciseDo some physical exercise• Take deep breathsTake deep breaths• Drink lot of water Drink lot of water • Eat healthy foodEat healthy food• Think over the problem objectivelyThink over the problem objectively• Share your feelings with othersShare your feelings with others• Accept creative challengesAccept creative challenges• Change your daily routineChange your daily routine• Have a healthy hobbyHave a healthy hobby• Give time to your family and friendsGive time to your family and friends• Read an interesting bookRead an interesting book• Learn to smileLearn to smile• Have complete rest and enough sleepHave complete rest and enough sleep

THINGS TO DO

Do not smoke to reduce stress

Do not take alcohol as a remedy

Do not take tranquilizers

Do not hesitate to share your feelings

Do not be ashamed of yourself

Do not trickle it down to dependents

PREVENTIVE MEASURESPREVENTIVE MEASURES

Develop a proper strategy Develop a proper strategy Use time management techniquesUse time management techniques Be realisticBe realistic Always have a planAlways have a plan Avoid unnecessary exposure to stressorsAvoid unnecessary exposure to stressors Do not take home your official tensions Do not take home your official tensions Avoid doing many things at one timeAvoid doing many things at one time

Remember that stress is not all bad. Remember that stress is not all bad. Some stress is both necessary and Some stress is both necessary and desirable. The basic issue is not its desirable. The basic issue is not its elimination but its containment and elimination but its containment and

allocation – the management of allocation – the management of stress.stress.

The 90/10 PrincipleThe 90/10 Principle

Author: Stephen CoveyAuthor: Stephen Covey

Discover the 90/10 PrincipleDiscover the 90/10 Principle

It will change your life It will change your life (or at least, the way you react to situations(or at least, the way you react to situations) )

What is this Principle?What is this Principle?

10% of life is made up10% of life is made upof what happens to you.of what happens to you.

……90% of life is decided by 90% of life is decided by how you react…how you react…

What does this mean?What does this mean?

We really have NO control We really have NO control over 10% of what happens to us.over 10% of what happens to us.

We cannot stop the car from breaking down. We cannot stop the car from breaking down. The plane will be late arriving, which throws our whole The plane will be late arriving, which throws our whole

schedule off.schedule off.A driver may cut us off in the traffic.A driver may cut us off in the traffic.

We have NO control over this 10%. We have NO control over this 10%.

The other 90% is different. The other 90% is different. You determine the other 90%.You determine the other 90%.

How?... By your reaction.How?... By your reaction.

You cannot control a red light. You cannot control a red light. However, you can control your reaction. However, you can control your reaction.

Do not let people fool you. Do not let people fool you. YOU can control how you react.YOU can control how you react.

Let us use an example…Let us use an example…

You are having breakfast with your family. You are having breakfast with your family. Your daughter knocks over a cup of coffeeYour daughter knocks over a cup of coffee

Onto your business shirt.Onto your business shirt.

You have no control over what has just happened.You have no control over what has just happened.

What happens nextWhat happens next will be determined by how you react.will be determined by how you react.

You curse.You curse.You harshly scold your daughter for knocking the cup over. You harshly scold your daughter for knocking the cup over.

She breaks down in tears.She breaks down in tears.

After scolding her, you turn to your wife After scolding her, you turn to your wife and you criticize her for placing the cup and you criticize her for placing the cup

too close to the edge of the table. too close to the edge of the table. A short verbal battle follows. A short verbal battle follows.

You storm upstairs and change your shirt. You storm upstairs and change your shirt. Back downstairs, you find your daughter has been too busy crying Back downstairs, you find your daughter has been too busy crying

to finish her breakfast and getting ready to go to school. to finish her breakfast and getting ready to go to school. She misses the bus.She misses the bus.

Your spouse must leave immediately for work.Your spouse must leave immediately for work.You rush to the car and drive your daughter to school.You rush to the car and drive your daughter to school.

Because you are late, Because you are late, you drive 40 miles per hour you drive 40 miles per hour

in a 30 mph speed limit zone.in a 30 mph speed limit zone.

After a 15-minute delay and throwingAfter a 15-minute delay and throwing$60.00 traffic fine away, you arrive at school. $60.00 traffic fine away, you arrive at school.

Your daughter runs into the building without saying goodbye. Your daughter runs into the building without saying goodbye.

After arriving at the office 20 minute late, After arriving at the office 20 minute late, You realize you forgot your briefcase.You realize you forgot your briefcase.

Your day has started terrible. As it continues, it seems to get worse Your day has started terrible. As it continues, it seems to get worse

and worse. and worse. You look forward to coming home.You look forward to coming home.

When you arrive home, you find a small wedge When you arrive home, you find a small wedge in your relationship with your wife and daughter.in your relationship with your wife and daughter.

Why?Why?Because of how you reacted in the morningBecause of how you reacted in the morning..

Why did you have a bad day?Why did you have a bad day?

A) Did the coffee cause it?A) Did the coffee cause it?B) Did your daughter cause it?B) Did your daughter cause it?C) Did the policeman cause it?C) Did the policeman cause it?D) Did you cause it?D) Did you cause it?

The answer is “D”The answer is “D”

You had no control over what happened with the coffee.You had no control over what happened with the coffee.

How you reacted in those 5 seconds How you reacted in those 5 seconds is what caused your bad day.is what caused your bad day.

Here is what could have and should have happened.Here is what could have and should have happened.

Coffe splashes over you. Coffe splashes over you. Your daughter is about to cry. Your daughter is about to cry.

You gently say: You gently say: ““It’s okay, honey, you just need to beIt’s okay, honey, you just need to be

More careful next time.” More careful next time.”

Grabbing a towel you go upstairs and change your shirt. Grabbing a towel you go upstairs and change your shirt. You grab your briefcase, and you come back down in time to You grab your briefcase, and you come back down in time to

look throughthe window and see your child getting on the bus.look throughthe window and see your child getting on the bus.She turns and waves. You arrive 5 minutes early a cheerfully greet She turns and waves. You arrive 5 minutes early a cheerfully greet

the staff.the staff.

Notice the difference? Notice the difference?

Two different scenarios. Two different scenarios. Both started the same.Both started the same. Both ended different. Both ended different. Why?Why? Because of how you reactedBecause of how you reacted..

You really have no control over You really have no control over 10%10%

of what happens in your life.of what happens in your life.

The other 90% was determined by your reaction.The other 90% was determined by your reaction.

Here are some ways to apply the 90/10 Principle Here are some ways to apply the 90/10 Principle

If someone says something negative about you, If someone says something negative about you, do not be a sponge. Let the attack roll off like water on glass. do not be a sponge. Let the attack roll off like water on glass.

You do not have to let the negative commentsYou do not have to let the negative commentsaffect you.affect you.

React properly and it will not ruin your day. React properly and it will not ruin your day. A wrong reaction could result in losing a friend, A wrong reaction could result in losing a friend,

being fired, or getting stressed out. being fired, or getting stressed out.

How do you react if someone cuts you off in the traffic?How do you react if someone cuts you off in the traffic?Do you lose your temper?Do you lose your temper?

Pound on the steering wheel?Pound on the steering wheel? (a friend of mine had the steering wheel fall off)(a friend of mine had the steering wheel fall off),,

Do you curse? Does your blood pressure skyrocket?Do you curse? Does your blood pressure skyrocket?Who cares if you arrive 10 seconds later at work?Who cares if you arrive 10 seconds later at work?

Why let the cars ruin your drive?Why let the cars ruin your drive?

Remember the 90/10 PrincipleRemember the 90/10 Principleand don’t worry about it.and don’t worry about it.

You are told you lost your job.You are told you lost your job.Why lose sleep and get irritated? Why lose sleep and get irritated?

It will work out. It will work out.

Use your worrying energy and timeUse your worrying energy and timeto find a new job.to find a new job.

The plane is late. It is going to mangle your schedule for the day.The plane is late. It is going to mangle your schedule for the day.

Why take out your frustration on the flight attendant? Why take out your frustration on the flight attendant? She has no control over what is going on.She has no control over what is going on.

Use your time to study, get to know the other passenger, why Use your time to study, get to know the other passenger, why stress out? stress out?

It will just make things worse.It will just make things worse.

Now you know the 90/10 Principle. Now you know the 90/10 Principle. Apply it and you will be amazed at the results. Apply it and you will be amazed at the results.

You will lose nothing if you try it. You will lose nothing if you try it.

The 90/10 Principle is incredible.The 90/10 Principle is incredible.Very few know and apply this Principle.Very few know and apply this Principle.

The result?The result?You will see it by yourself!You will see it by yourself!

Millions of people are sufferingMillions of people are sufferingfrom undeserved stress, from undeserved stress,

trials, problems and headaches. trials, problems and headaches.

We all must understand and apply theWe all must understand and apply the90/10 Principle.90/10 Principle.

It can change your life!It can change your life!

……Enjoy it...Enjoy it...

It only takes willpower to give ourselvesIt only takes willpower to give ourselvespermission to make the experience.permission to make the experience.

Absolutely everything we do, give, say, or even think, it’s like a Absolutely everything we do, give, say, or even think, it’s like a Boomerang. Boomerang.

It will come back to us...It will come back to us...

If we want to receive, we need to learn to give first... If we want to receive, we need to learn to give first...

Maybe we will end with our hands empty, Maybe we will end with our hands empty, but our heart will be filled with love...but our heart will be filled with love...

And those who love life, And those who love life, have that feeling marked in their hearts …have that feeling marked in their hearts …

HOW TO STAY YOUNG1. Throw out nonessential numbers 2. Keep only cheerful friends3. Keep learning4. Enjoy the simple things5. Laugh often, long and loud6. The tears happen7. Surround yourself with what you love8. Cherish your health9. Don't take guilt trips10. Tell the people you love that you love them

AND ALWAYS REMEMBER:Life is not measured by the number of breaths we take, but by the moments that take our breath away.