1. Stress Management

2. DefinitionStress can be defined as the sum of physical andmental responses to an unacceptable disparitybetween real or imagined personal experienceand personal expectations. 3. Overview of Terminology Stress: A state of disharmony or a threat tohomeostasis Physiological changes increase alertness, focus, andenergy Perceived demands may exceed the perceivedresources Coping: The ability to maintain control, thinkrationally, and problem solve Resilience: Resistant quality that permits a personto recovery quickly and thrive in spite of adversity 4. problem focused or emotion focusedcoping 5. STRESS ACUTE STRESS- immediate response to athreat or stressor CHRONIC STRESS:-long term acute stress-More subtle but lasting-Nagging-Unrelenting 6. Chronic stress Chronically stressed people may be irritable,miserable, lacking in energy and commitment,self-absorbed. They may find it hard toconcentrate on any one task and cannot be reliedon to do their share. 7. Common factors of stress Below is a non-exhaustive list of commonstressors in peoples lives: Bright light Elevated sound levels Events: births, deaths, reunions, weddings, divorce,moving. Responsibilities: Unpaid bills, lack ofmoney Work/study: exams, rush hour traffic, projectdeadlines Personal relationships: conflict,deception Lifestyle Exposure to stress early on in life canpermanently enhance the stress response (ie:abused children) Age Nutrition 8. STRESS SCALE E VENT VALUE 100 9. Common Stress Associated Diseases Diminished Immunity Headache Fatigue Weight gain Dyslipidemia Hypertension Heart Disease Psoriasis/Eczema Digestive problems 10. Depression Alcoholism Substance abuse Anxiety Insomnia Irritable bowelsyndrome Fibromyalgia Decreased sex drive 11. Job Stress and Health: Cardiovascular Disease Many studies suggest thatpsychologically demanding jobs that allow employees littlecontrol over the work process increase the risk of cardiovasculardisease. Musculoskeletal Disorders On the basis of research by NIOSHand many other organizations, it is widely believed that job stressincreases the risk for development of back and upperextremitymusculoskeletal disorders. Psychological Disorders Several studies suggest that differencesin rates of mental health problems (such as depression andburnout) for various occupations are due partly to differences injob stress levels. (Economic and lifestyle differences betweenoccupations may also contribute to some of these problems.) Workplace Injury Although more study is needed, there is agrowing concern that stressful working conditions interfere withsafe work practices and set the stage for injuries at work. Suicide, Cancer, Ulcers, and Impaired Immune Function Somestudies suggest a relationship between stressful workingconditions and these health problems. However, more researchis needed before firm conclusions can be drawn. 12. Causes of Stress External causes Family, work, economics, work, school, majorlife changes, unforeseen events, etc. Internal causes Worry, uncertainty, fear, attitudes, unrealisticexpectations, etc. 13. Stages of the Stress ResponseGeneral Adaptation Syndrome of Hans Selye (1907-1982) Alarmwhen one feels threatened Activation of the fight or flight reaction Resistancemobilization of resources to solvethe problem Continued stress causes adaptation Exhaustion Adaptation fails and level of function decreases 14. CopingAdaptive Coping Contribute to resolution of the stress responseMaladaptive Coping Strategies that cause further problems 15. Promote Adaptive Coping Training Prepares for stressful events Nutrition Eat healthy, avoid skipping meals Exercise Include regular exercise Sleep Get adequate sleepavoid fatigue 16. Promote Adaptive Coping Realistic expectations Set realistic goals Planning Anticipate problems, have a backup plan Reframing Change the way you look at things Relaxation Learn relaxation techniques, take time-out for leisure Discuss the problem Utilize existing social supports to problem solve 17. Avoid Maladaptive Coping Avoidance/withdrawa Negative attitude Anger outbursts Alcohol/Drugs Hopelessness Negative self-talk Resentment Violence 18. GOALS Work on selfacceptance-let go ofperfection as a goal Autonomy-internallocus of self-evaluation Always work towardspersonal growth 19. Maintain youremotional reservesPursue realistic goals which are meaningful toyou, rather than goals other have for you that youdo not share.Anticipate some frustrations, failures andsorrows.Always be kind and gentle with yourself be afriend to yourself. 20. Promote Resilience Factors Positive Role Models Optimism Humor Moral Compass Altruism Religion & Spirituality Social Support 21. Humor Highly effective Mature coping mechanism the souls weapons for the fight for self-preservation,the ability to rise above any situation, evenfor a few seconds.Viktor Frankl 22. Moral Compass Conduct a moral inventory Look not for any greater harm then this,destroying the trustworthy, self-respecting, well-behavedman within you.Epicetus Maintain your integrity Between stimulus and response there is a space.In that space is our power to choose our response.In our response lies our growth and our freedom.Viktor Frankl 23. Altruism Unselfish regarding the welfare of others Believe in a meaningful cause Mutual cooperation Activates of the brains reward center 24. Religion & Spirituality Associated with psychological andphysical well being Guards against despair Provides social support Provides positive role models Provides a positive mission 25. Social Support Develop mutuallysupportivefriendships/relationship Social support has aprofound effect on lifeexpectancy Patients have betteroutcomes with strong socialsupport Isolation and poor socialsupport are associated witha poor stress response 26. Optimism Positive Beliefs Associated with well being Cognitive reframing Positive thinking Refute the negative thinking Believe in a meaningful cause It is important to acknowledge relevantnegative factors 27. MINDFULNESS Fostered byMEDITATION Being fully present inthe moment, to theperson and the task athand COUNTERBALANCEfor all the interruptedtasks and competingdemands common tomost work days 28. Perspective Put it in perspectiveChances are, this is only one small part of therest of your life 29. A stress ball is a malleable toy, usually not morethan 7cm in diameter. It is squeezed in the handand manipulated by the fingers, ostensibly toeither help relieve stress and muscle tension or toexercise the muscles of the hand. 30. Activities used as physical exercises Aerobics, Bicycling, Cycling, Dancing, Exercise, Games, Football Running, Skipping, Squatting , Stretching , Swimming, Walking , Weight training Housework,, Martial arts, Yoga 31. Say NO Effective stress management involves learning to set limits and to say "No" to some demands that others make. 32. using a to do list of tasks that a person needs tocomplete can give a person a sense of controland accomplishment 33. Here's a little story. This story concerns a man (it could just as well be awoman) who is chased by a tiger and falls over a cliff. To break his fall he is lucky enough to catch hold of a smallshrub growing on the cliff face, and there he hangs, poisedprecariously between life and death. Above him the tiger prowls, and looking down he seesanother tiger at the bottom of the cliff. Even were he tosurvive the fall, there would soon be nothing much left tohim to be found by his rescuers. As he hangs there, he sees two small mice busily gnawingaway at the stem of the shrub on which his life depends. Simultaneously he sees some wild strawberries growingjust within reach, plucks them and pops them into hismouth and thinks to himself, 'Ah how sweet thesestrawberries taste!' 34. Personal Space:It is important for people to feel that they havesufficient personal space at work and at home.Where no personal space is available, then youcan establish some feeling of ownership bybringing personal objects such as small plants orphotographs of loved-ones.Block off a space using furniture, sheet ordivider when youneed some space 35. Decoration and Tidiness:A chaotic and cluttered living or work space addsto stress.Dont be dogmatic, but keep the area you areworking in free of clutter.Have calming and happy decorations. 36. Journal/ Diary Keep a journal or diary where you can write downyour thoughts, express yourself and analyzesituations. 37. Yoga yoga can be a way of increasing ones spiritualawareness, or cultivating compassion and insight. 38. To improve air quality: .Ban smokingOpen windowsUse an ioniserHave plants in the room. 39. Eliminating Stress From YourEnvironment: A poorly organized living space can be a majorsource of stress.If your environment is well organized andpleasant, then it can help to reduce stress andincrease productivity. 40. Beliefs Events do not cause stressStress is caused by our beliefs about the events. 41. Effective Feedback Is fact-based observation of what is going wellDescribes changes in the future as next stepsrather than criticismEnds with praise or encouragementExample of effective feedback as a praisesandwich:Nice job speaking right at eye level with Jacey.Next time, you might think about using a softervoice.I really liked how you gave her a high five at theend. 42. Positive Self-StatementsIntroduce repetitive positive and motivatingstatements into your day and in reaction to yourthoughtsExamples of positive statements:I am smart! I work hard! I always do my best.Examples of positive thought replacements:Instead of: I need to be perfect or I fail.Replace with: I did a great job learning this newcurriculum! 43. Thought StoppingHelps break the cognitive distortion cycleGets you back on trackKey: Notice your thoughts, use a trigger word tostop the thoughtReplace with a more helpful thoughtExample: There is no point in tryingSTOP! This situation could be easier if I firsttalked with . 44. Using a Stress Log Helps identify and understand your stressexperiencesBuilds awareness of how you react to stressReveals common themes or circumstancesassociated with your experience of and reactionto stressInforms your next steps in learning how tomanage stress based on your strengths andchallenges 45. Put asidewhat is out of your controlExamples of areas outside of your control:How people respond to youOther peoples feelingsFocusing on areas outside of your control resultsin:Feeling hopelessFeeling anxiousFeeling STRESSED 46. Active ListeningBuilds relationships and sends a message ofrespect for the thoughts and experiences ofothers.Involves listening to the content of theconversation as well as feelings and non-verbalcues within the messageInstead of:Speaker: I finally finished all of my work.Listener: Oh good, now you can help clean up.Active Listener: You must feel relieved, that was alot of work. 47. Use itA little stress is a good thing. Athletes use it toincrease performance. If you are experiencing asmall amount of anxiety, it can help to keep youactive and alert. Use it to increase yourperformance. 48. Talk to someoneFind someone you trust, discuss the problemsand look for solutions 49. Acceptance when there is chronic disparity betweenexperience and expectations, stress may berelieved by acceptance. 50. the idea of fight-or-flight, 51. Meditationa state that is experienced when the mind dissolves and is free of all thoughtsfocusing the mind on a single object (such as a religious statue, or ones breath, or amantra)a mental opening up to the divine,invoking the guidance of a higher power reasoned analysis of religious teachings (suchas impermanence, for Buddhists).Edgar Cayce taught that "Through prayer we speak to God. In meditation, God speaksto us.one-minute meditations are not out of the question.Twenty or thirty minutes is broadly accepted as being a typical duration.Experienced meditators often find their sessions growing in length of their own accord. 52. EXCERCISE Frequent and regular exercise has been shown tohelp prevent or to cure major illnesses such ashigh blood pressure, obesity, heart disease, Type2 diabetes, insomnia, and depression. 53. the Seven Points of Vairocanathe legs are crossed in eitherthe Lotus Position (herecalled the vajra position) orthe other way, Indian ortailor fashion (here calledthe bodhisattva position)the eyes are kept open (thusaffirming the world)the back is kept straight (likean arrow or a stack ofcoins) the shoulders arekept even and relaxedthe gaze is kept at a mediumlevel too low and onebecomes drowsy; too highand one becomes restlessthe mouth is kept slightly openthe tongue touches the roof ofthe mouth 54. Exercise helps brain function In the long term,exercise helps thebrain by: increasing the bloodand oxygen flow tothe brain increasing growthfactors that helpcreate new nerve cells increasing chemicalsin the brain that helpcognition 55. ABC Gina is upset because she got a low mark on amath test. The Activating event, A, is that shefailed her test. The Belief, B, is that she musthave good grades or she is worthless. TheConsequence, C, is that Gina feels depressed. a therapist would help Gina realize that there isno evidence that she must have good grades tobe worthwhile, or that getting bad grades is awful. 56. Karma yoga (sometimes called Kriyayoga),the yoga of action in the world With the body,with the mind, with the intellect, even merely withthe senses, the yogins perform action toward self-purification,having abandoned attachment. Hewho is disciplined in yoga, having abandonedthe fruit of action, attains steady peace... 57. Jnana Yoga When he perceivesthe various states ofbeing as resting in theOne, and from Thatalone spreading out,then he attainsBrahman. 58. Bhakti yoga, the yoga of devotion toa deity (3) .... Keep your mind on Me alone, yourintellect on Me. Thus you shall dwell in mehereafter. And he who serves me with the yoga ofunswerving devotionis ready for absorption inBrahman. 59. Raja Yoga Establishing a firm seat for himself in a cleanplace... having directed his mind to a singleobject, with his thought and the activity of thesenses controlled, he should practice yoga for thepurpose of self-realization. Holding the body,head and neck erect, motionless and steady,gazing at the tip of his own nose and not lookingin any direction, with quieted mind, banishingfear, established in the brahmacharin vow ofcelibacy, controlling the mind, with thoughts fixedon Me, he should sit, concentrated, devoted toMe.. Thus, continually disciplining himself, theyogin whose mind is subdued goes to nirvana, tosupreme peace, to union with Me. 60. Dharana and DhyanaDharana, according to Patanjalis definition, is thebinding of consciousness to a single point. Theawareness is concentrated on a fine point ofsensation (such as that of the breath entering andleaving the nostrils).Sustained single-pointed concentration graduallyleads to meditation(dhyana), in which the innerfaculties are able to expand and merge withsomething vast.Meditators sometimes report feelings of peace, joy,and oneness. 61. Make a plan. Sometimes you can resolve a stressful situationright away with one action, but often youll needseveral steps, perhaps over a long period. Writeout a plan with attainable goals and a timeline forreaching those goals. 62. Take one step at a time. A complex problem can be overwhelming, evenwhen youve got your plan mapped out, but remember: the journey of a thousand milesbegins with one step. Just focus on one small goal at a time. 63. Smile and laugh. Laughing releases endorphins, which fight stress,help you relax, and remind you that life is aboutmore than work.. Make it a point to smile more,even if it feels strange at first. 64. Hobbies calming sound of waterwill soothe you . Just a regular walk willalso relax you. If you can, goswimming, either atyour local pool, a friendor relatives home, or ina lake. Swimming isgreat for reducingstress. Do the activities orhobbies that relax you(fishing, sewing,singing, painting, 65. Silence It is good to be in silence sometimes. We gainenergy by it. When we talk, it drains our energy. Ifwe are silent for some time, then the mindbecomes stronger and we gain energy.- 66. Life is easy or complicated? Why is life not easy?Life is complicated as well as easy. It dependsfrom which point of you look at it. You eat abanana its a very complicated process, longprocess.. but it is also very simple - you eat and itis digested in 20 mins. Life is both complicatedand easy. It is complicated because you have alot strengths , skills, talents in you and to bring itall out of you, seems to be complicated. It is easyso that you relax! 67. 9. Take a good vitamin/mineral mix tablet; some vitaminshelp you cope with stress. 10. Remember to get enoughsleep, and, if possible, get into regular sleeping habits. 11.Learn to say no; you cannot do everything you are asked.12. Try and visualize positive things; this does not takelong but can help you regain focus. 13. Try somerelaxation techniques or breathing techniques. 14.Prioritise your tasks and work to finish them starting withthe highest priority work. 15. Learn how to delegate. 16.Just focus on one task at a time. 17. Do not worry about what you cannot change. Learningto accept things as they are is an important copingmechanism, but not as easy as it sounds. 18. Congratulateyourself on your achievements. . 68. First 8 steps1. Upon waking up say something positive to yourself.2. 2. Start the day with reflection, spiritual or otherwise, and set goals of whatneeds to be achieved in that day. Review these again before sleeping at theend of the day. This can be cathartic allowing you a better nights sleep.3. 3. Eat a healthy breakfast and snack on healthy food only. Your choice of foodis very important when dealing with stress, stay away from sugary snacks andhave unsalted nuts and fruit available. Water is the best drink and stay offalcohol which always adds to stress one way or another. Caffeine is alsoknown to raise stress levels, so again it is best to drink water.4. 4. Listen to supportive positive music. Bach and Mozart can be effective if youlike classical music, but tastes are different. Choose music that encouragesyou to relax and breathe slower5. . 5. Be aware of your choices; you always have a choice. This is true foremotions and work. Sometimes you need to let your emotions out but still stayin control.6. 6. Talk to friends. This is one of the most important things, as keeping thingsbottled up can only cause more stress.7. 7. Know your limits and do not push yourself too hard or beat yourself upwhen you do not achieve your goals or find that you cannot cope.8. 8. Try to exercise a little everyday. This releases endorphines that can lowerstress levels. 69. GET ENOUGH SLEEP 70. Reduce Coffee? 71. Massage 72. WALKING 73. RESISTANCE TRAINING 74. YOGA 75. VENTING 76. Charles B. Inlanders 25 Ways toReduce Stress:1. Laugh2. Socialize3. Get rid of Anger4. Be Decisive5. Be Assertive6. Get Some Sleep7. Adapt YourEnvironment8. Encourage Yourself9. Choose Winners10. Reward Yourself11. Establish Rituals12. Nurture YourSpirituality 13. Take Note14.Play Around15. Slow Down16. Get a Pet17. Take Vacations18. Take Up a Hobby19. Delegate20. Be In Control ofYour Finances21. Dont Procrastinate22. Live by Lists23. Eat Right24. Exercise25. Relax. BreatheDeeply