Stress and stress management - PowerPoint Presentation

1. Stress and stress managementL. Bijayalakshmi DeviAssociate Professor

2. Stress is the emotional and physical strain caused by our response to pressure from the outside world.”A state of psychological tension or strain.Defined as perturbation of the body's homeostasis. This demand on the mind body occurs when it tries to cope with incessant changes in life. Stress is your mind and body’s response or reaction to a real or imagined threat, event or change.The threat, event or change are commonly called stressors. Stressors can be internal (thoughts, beliefs, attitudes) or external (loss, tragedy, change).Definition

3. Stress is also: A necessary part of our daily lives. Defined as anything that stimulates us to act, think, or react. Simple or extreme. Necessary in order to force us to accomplish certain tasks. Without stress, our bodies wouldn't react at all, even in times of extreme danger.

4. Can either help us with challenges and problems or make them many times worse.The effect stress will have depends on how we handle or view the situation. Handling stress depends on us: Recognizing the stress Understanding where it is coming from Understanding our stress management options

5. Quick Facts More than six in ten Canadians report that they are experiencing a ‘great deal of stress’ on the job. (US – 1/3 considered quitting due to stress.) The annual cost in Canada of work time lost to stress is calculated at $12-billion. (US - $300 billion spent annually on stress related issues.)40% of job turnover is due to stress Absenteeism due to stress has increased by over 300% since 1995

6. PREDISPOSING FACTORSBIOLOGICALFACTORSSOCIO-CULTURALFACTORSPSYCHOLOGI.FACTORS

7. NUTRITIONAL STATUSBIOLOGICAL FACTORSGENETIC FACTORS

8. GENERAL HEALTHEXPOSURE TO TOXINS

9. PSYCHOLOGICAL FACTORSINTELLIGENCEVERBAL SKILLS

10. PERSONALITYPSYCHOLOGICAL DEFENSES

11. SOCIO-CULTURAL FACTORSGENDEREDUCATION

12. INCOMEOCCUPATION

13. STRESSFUL LIFE EVENTS:Relationship of stressful life events to the cause such as depression, schizophrenia and anxiety. Life events as:PRECIPITATING STRESSORSSOCIALActivityDesirabilitySocialfield

14. Involves determining the meaning of and understanding the impact of the stressful situation for the individual.Appraisal is an evaluation of the significance of an event in relation to a persons well being.APPRAISAL OF STRESSOR

15. Cognitive Social Physiological Behavioral Affective PHASE 1PHASE 2PHASE 3PHASE 4APPRAISAL OF STRESSORMEANINGATTRIBUTIONCOMPARISON

16. EUSTRESSEustress or positive stress occurs when your level of stress is high enough to motivate you to move into action to get things accomplished.LEVELS OF STRESS

17. Distress or negative stress occurs when your level of stress is either too high or too low and your body and/or mind begin to respond negatively to the stressors.

18. Causes of stressTop Ten Stressful Life EventsSpouse’s death Divorce Marriage separation Jail term Death of a close relative Injury or illness Marriage Fired from job Marriage reconciliation Retirement

19. Causes of stress contd..Common external causes of stressNot all stress is caused by external factors. Stress can also be self-generated:Major life changes Work Relationship difficulties Financial problems Children and family

20. Causes of stress contd..Common internal causes of stressNot all stress is caused by external factors. Stress can also be self-generated:Inability to accept uncertainty Pessimism Negative self-talk Unrealistic expectations Perfectionism Lack of assertiveness

21. ALARM STAGE As you begin to experience a stressful event or perceive something to be stressful psychological changes occur in your body. This experience or perception disrupts your body’s normal balance and immediately your body begins to respond to the stressor's as effectively as possible.STAGES OF STRESS

22. Cardiac - increased heart rateRespiratory - increased respirationSkin - decreased temperatureHormonal - increased stimulation of adrenal genes which produce an adrenal rush.EXAMPLES

23. During this stage your body tries to cope or adapt to the stressors by beginning a process of repairing any damage the stressor has caused. Your friends, family or co-workers may notice changes in you before you do so it is important to examine their feedback to make sure you do not reach overload.RESISTANCE STAGE

24. Behavior indicators include: lack of enthusiasm for family, school, work or life in general, withdrawal, change in eating habits, insomnia, hypersomnia, anger, fatigue.Cognitive Indicators include: poor problem solving, confusion, nightmares, hyper-vigilance.EXAMPLES

25. During this stage the stressor is not beingmanaged effectively and the body and mind are not able to repair the damage.EXHAUSTION STAGE

26. Digestive disorders, withdrawal, headaches, tension, insomnia, loss of temper.EXAMPLES

27. Pace / variety / meaningfulness of work workload (overload and underload) role conflict (conflicting job demands, multiple supervisors/managers) career development opportunities role ambiguity (lack of clarity about responsibilities, expectations, etc.)Change Everyday hasslesSelf-imposed stressStress and individual differencesSources of Stress

28. PeopleTension with family, friends or romantic partnerIncompatibility with roommate’s habits, schedule, lifestyleChange in relationship; love lost/gained new romantic partnerDeath of a close friend or family member

29. 5. Parents divorce, separation or conflicts. Adjustment to parents new partner.6. Interpersonal conflict; trouble expressing needs or standing up for rights7. Reluctant to ask for help8. Trouble saying no

30. 5. Motivation problems, difficulty getting started6. Tendency to get too worked up when under pressure or in a crisis7. Tendency to get down, dwell on how bad things are8. Often feel guilty

31. Everyday hasslesPressure: A feeling that one must speed up, intensify, or change the direction of one’s behavior or live up to a higher standard of performance. Frustration: The feeling that occurs when a person is prevented from reaching a goal.

32. Everyday hasslesConflict: Simultaneous existence of incompatible demands, opportunities, needs, or goals.

33. Stressor: Any environmental demand that creates a state of tension or threat and requires change or adaptation.

34. Major stressors vs. routine hasslesCumulative nature of stressCognitive appraisalsMajor types of stressFrustration – blocked goalConflict – two or more incompatible motivationsApproach-approach, approach-avoidance, avoidance-avoidanceChange – having to adaptHolmes and Rahe – Social Readjustment Rating Scale – Life Change UnitsPressure – expectations to behave in certain waysPerform/conformStress: An Everyday Event

35. Contagious diseases vs. chronic diseases Biopsychosocial modelHealth psychologyHealth promotion and maintenanceDiscovery of causation, prevention, and treatmentThe Relationship Between Stress and Disease

36. Responding to Stress EmotionallyEmotional ResponsesAnnoyance, anger, rageApprehension, anxiety, fearDejection, sadness, griefPositive emotionsEmotional response and performanceThe inverted-U-hypothesis

37. Responding to Stress PhysiologicallyPhysiological ResponsesFight-or-flight responseSelye’s General Adaptation SyndromeAlarm ResistanceExhaustion

38. Responding to Stress BehaviorallyBehavioral ResponsesFrustration-aggression hypothesiscatharsisdefense mechanismsCoping

39. STRESS CYCLESStress has a number of immediate effects and if the stressors are maintained, long term behavioral, physiological, emotional and cognitive effects occur.Many people have also developed ways of coping with stressors so they are able to respond adaptively. This is wellness cycle.

40.

41. Fig.– Overview of the stress process. A potentially stressful event, such as a major exam, elicits a subjective appraisal of how threatening the event is. If the event is viewed with alarm, the stress may trigger emotional, psychological, and behavioral reactions, as people’s response to stress is multidimensional. Stress process

42. Effects of Stress: Behavioral and PsychologicalImpaired Task performanceBurnoutPosttraumatic Stress Disorders (PTSD)Psychological problems and disordersPositive effects

43. Effects of Stress: PhysicalPsychosomatic diseasesHeart diseaseType A behavior - 3 elementsstrong competitivenessimpatience and time urgencyanger and hostilityEmotional reactions and depressionStress and immune functioningReduced immune activity

44. Fig 13.12 – The stress-illness correlation. One or more aspects of personality, physiology, or memory could play the role of a postulated third variable in the relationship between high stress and high incidence of illness. For example, neuroticism may lead some subjects to view more events as stressful and to remember more illness, thus inflating the apparent correlation between stress and illness.

45. Factors Moderating the Impact of StressSocial supportIncreased immune functioningOptimismMore adaptive copingPessimistic explanatory styleConscientiousnessFostering better health habitsAutonomic reactivityCardiovascular reactivity to stress

46. Coping SkillsProblem-focused copingTaking direct actionPlanningSuppression of competing activitiesRestraint copingSeeking social supportEmotion-focused copingFocusing on and venting emotionsBehavioral disengagementMental disengagementPositive reappraisalDenialAcceptanceTurning to religion

47. STRESS

48. Management

49. Unhealthy ways of coping with stressSmoking Drinking too much Overeating or under eating Zoning out for hours in front of the TV or computer Withdrawing from friends, family, and activities Using pills or drugs to relax       Sleeping too much Taking out your stress on others (lashing out, angry outbursts, physical violence)

50. …you might consider one of the following:Talk to a friend, RA or counselor about the problemGo to a program on assertiveness training and/or conflictTake an interpersonal communication class

51. MindWorry about what people think?More time spent thinking about what can go wrong than what can go rightMore time spent thinking about what DID go wrong than where you can go from hereNo time to think, always having to do

52. If you said yes to many mind stressors……you are experiencing a lot of internally generated stress.Information or counseling on self talk, irrational beliefs and reinterpretation might be a good place to start.

53. BodyInsufficient sleepFrequent colds, sicknessNegative effects from caffeine, nicotine, alcohol, etc.Uncomfortable chair, poor posture, excessive time hunched over book or computer.

54. 5. Eye Strain (wrong glasses, poor lighting, computer screen overload)6. Inadequate nutrition, missed meals, reliance on junk food7. Lack of exercise8. Aversive environment

55. If you said yes to many body stressors……then try the following:Exercise regularlyChoose healthy foodsChange your environment (lighting, space, etc.)Reduce or eliminate caffeine, nicotine and alcohol intakeGet enough sleep

56. So…What can you do to alleviate excessive stress?

57. Become Aware of Your Stressors and Emotional and Physical Reactions - Notice when you are stressed, don’t ignore itFind out what stresses you out and what they might be telling youLearn how it affects your body (sweats, stomach ache, etc)

58. Recognize what you can changeCan you change your stressors by avoiding or eliminating them?Can you reduce their intensity (manage them over time instead of immediately)Can you shorten your exposure to stress (take a break, leave)Can you devote the time necessary to make a change?

59. Reduce the intensity of your emotional reactionsAre you expecting to please everyone?Are you overreacting and viewing things as absolutely critical and urgent?Work at adopting moderate views, see stress as something you can cope with, not something that overpowers youDo not labor on the negative and/or the “what ifs”

60. Learn to moderate your physical reactions to stressSlow, deep breathing will bring your heart rate and respiration back to normalRelaxation techniques can reduce muscle tension.Medications, when prescribed by a physician can help in the short term.

61. Build your physical reserves.Exercise for cardiovascular fitness 3 – 4 times a weekEat well-balanced, nutritious mealsMaintain your ideal weightAvoid nicotine, excessive caffeine and other stimulantsMix leisure with work. Take breaks and get away.Get enough sleep. Be consistent with your sleep schedule.

62. Maintain your emotional reservesDevelop mutually supportive friendships/relationships.Pursue realistic goals which are meaningful to you, rather than goals other have for you that you do not share.Expect some frustrations, failures and sorrows. Always be kind and gentle with yourself – be a friend to yourself.

63. Eliminating Stress From Your EnvironmentA poorly organized living space can be a major source of stress. If your environment is well organized and pleasant, then it can help to reduce stress and increase productivity. Some people under stress need a calm environment, others may enjoy the raised levels of arousal associated with the 'buzz' of a busy space.

64. To improve air quality: Ban smoking Open windows Use an ioniserHave plants in the room.Air Quality

65. Bad lighting can cause eye strain and increase fatigue, as can light that is too bright, or light that shines directly into your eyes. Fluorescent lighting can also be tiring. What you may not appreciate is that the quality of light may also be important. Try experimenting with working by a window or using full spectrum bulbs in your desk lamp. You will probably find that this improves the quality of your working environment. Lighting

66. Decoration and TidinessA chaotic and cluttered living or work space adds to stress.Don’t be dogmatic, but keep the area you are working in free of clutter.Have calming and happy decorations.

67. Large amounts of background noise during the day can cause irritability, tension and headaches in addition to loss of concentration. Solutions:use of quiet rooms when concentration is neededUse earplugsTry a pleasantly assertive approach. Ask that music is turned down or that the person use headphonesNoise

68. It is important for people to feel that they have sufficient personal space at work and at home. Where no personal space is available, then you can establish some feeling of ownership by bringing personal objects such as small plants or photographs of loved-ones. Block off a space using furniture, sheet or divider when you need some space.Personal Space

69. The essence of meditation is to quiet your thoughts by focusing completely on just one thing. Unlike hypnosis, which is more of a passive experience, meditation is an active process which seeks to exclude outside thoughts by concentrating all mental faculties on the subject of meditation. Keep your body relaxed. It should be in a position that you can comfortably sustain for a period of time (20 - 30 minutes is ideal). Meditation Techniques

70. Focus your attention on your breathing. Concentrate on breaths in and out. Count your breaths using the numbers 0 to 9. Visualize images of the numbers changing with each breath. Alternatively, visualize health and relaxation flowing into your body when you inhale, and stress or pain flowing out when you exhale. Breathing

71. Focusing on an objectCompletely focus attention on examination of an object. Look at it in immense detail for the entire meditation. Examine the shape, color differences, texture, temperature and movement of the object. Objects often used are flowers, or flowing designs. However you can use other objects equally effectively (e.g. alarm clocks, desk lamps, or even coffee mugs!)

72. Some people like to focus on sounds. The classic example is the Sanskrit word 'Om', meaning 'perfection'. Focus on a sound

73. Create a mental image of a pleasant and relaxing place in your mind. Involve all your senses in the imagery: see the place, hear the sounds, smell the aromas, feel the temperature and the movement of the wind. Enjoy the location in your mind. Imagery

74. STRATEGIESIdentify the sources of stress in your lifeTo identify your true sources of stress, look closely at your habits, attitude, and excusesLook at how you currently cope with stress Learning healthier ways to manage stress

75. Learning healthier ways to manage stressDealing with Stressful Situations: The Four A’sChange the situation:Avoid the stressor. Alter the stressor.     Change your reaction: Adapt to the stressor. Accept the stressor.

76. Learning healthier ways to manage stress (contd.)Stress management strategy #1: Avoidunnecessary stressLearn how to say “no” Avoid people who stress you out Take control of your environment Avoid hot-button topics

77. Learning healthier ways to manage stress (contd.)Stress management strategy #2: Alter the SituationExpress your feelings instead of bottling them up Be willing to compromise Be more assertive Manage your time better

78. Learning healthier ways to manage stress (contd.)Stress management strategy #3: Adapt to the StressorReframe problems Look at the big picture Adjust your standards Focus on the positive

79. Learning healthier ways to manage stress (contd.)Stress management strategy #4: Accept the things you can’t changeDon’t try to control the uncontrollable Look for the upside Share your feelings Learn to forgive

80. Learning healthier ways to manage stress (contd.)Stress management strategy #5: Make time forfun and relaxationHealthy ways to relax and rechargeGo for a walk. Spend time in nature. Call a good friend. Sweat out tension with a good workout. Savor a warm cup of coffee or tea. Play with a pet. Work in your garden. Curl up with a good book. Listen to music.

81. Deep breath Time management

82. Relaxation Connect withothers

83. Comfortable clothingBody care

84. Laugh

85. Avoid self medication

86. Good cry

87. ACTIVITY

88. Any questions?Thank you