STRESS IS A PERSON’S PHYSICAL AND EMOTIONAL

RESPONSE TO CHANGE.

CLASSIFICATION OF STRESS

•POSITIVE STRESS•NEGATIVE STRESS•ACUTE STRESS•CHRONIC STRESS

WHAT CAUSES STRESS ?• LIFE EVENTS SUCH AS DIVORCE OR SEPARATION, DEATH OF A LOVED ONE,

THE BIRTH OF A CHILD, MOVING, A MAJOR FINANCIAL SETBACK, EMPLOYMENT CHANGES OR BECOMING THE VICTIM OF A CRIME OR NATURAL DISASTER

• DAILY EVENTS SUCH AS TRAFFIC CONGESTION, LONG COMMUTES, WORKING OVERTIME, DEADLINES, PERSONAL CONFLICTS, CAR TROUBLE, JOB STRESS, AND JUGGLING HOUSEHOLD CHORES AND CHILDCARE

• ENVIRONMENTAL STRESSORS SUCH AS POLLUTION, WEATHER EXTREMES OR EXCESSIVE NOISE

• PHYSICAL STRESSORS SUCH AS PHYSICAL INJURY, CHRONIC PAIN, TIRING PHYSICAL ACTIVITY (SUCH AS TRAVELING), AND UNSATISFIED PHYSICAL NEEDS SUCH AS HUNGER, THIRST OR LACK OF SLEEP

Continued….

1. DEATH OF A SPOUSE 2. DIVORCE 3. MARITAL SEPARATION 4. IMPRISONMENT 5. DEATH OF A CLOSE RELATIVE 6. PERSONAL INJURY OR ILLNESS 7. MARRIAGE 8. FIRED FROM A JOB 9. MARITAL RECONCILIATION10. RETIREMENT11. ILLNESS OF A RELATIVE12. PREGNANCY13. SEXUAL PROBLEMS14. BIRTH OR ADOPTION15. BUSINESS READJUSTMENT Continued…

16. Change in financial status17. Death of a close friend18. Change to different work19. Increased arguments with spouse20. Mortgage or loan for major purchase21. Foreclosure on mortgage or loan22. Change in job responsibilities23. Child leaving home24. Problems with in-laws25. Outstanding personal achievement26. Spouse begins or stops work27. Begin or end school28. Change in living conditions29. Changing personal habits30. Problems with your boss Continued…

31. CHANGE IN WORK 32. HOURS/CONDITIONS33. CHANGE IN RESIDENCE OR SCHOOL RECREATION34. CHURCH OR SOCIAL ACTIVITIES35. MORTGAGE OR LOAN36. CHANGE IN SLEEPING HABITS37. CHANGE IN FAMILY GATHERINGS38. CHANGE IN EATING HABITS39. VACATION40. ANY FESTIVALS41. MINOR LAW VIOLATION

PREDISPOSING FACTORS FOR STRESS

• GENETIC FACTORS• INABILITY TO ADAPT • INADEQUATE RELAXATION RESPONSE • RESPONSE ACTIVITY VARIATIONS • AGE • PERSONALITY • ISOLATION• Environment

SYMPTOMS OF STRESS

•Behavioral symptoms

•Physical symptoms

BEHAVIORAL SYMPTOMS • TOO MUCH SLEEP (HYPERSOMNIA) OR

TOO LITTLE SLEEP (INSOMNIA) • NIGHTMARES • NERVOUS HABITS LIKE NAIL-BITING OR

FOOT-TAPPING • DECREASED SEX DRIVE • TEETH GRINDING • IRRITABILITY OR IMPATIENCE • CRYING OVER MINOR INCIDENTS • DREADING GOING TO WORK OR OTHER

ACTIVITIES

PHYSICAL SYMPTOMS • MIGRAINE OR TENSION

HEADACHES • DIGESTIVE PROBLEMS LIKE HEARTBURN OR DIARRHEA

• SHALLOW BREATHING OR SIGHING

• COLD OR SWEATY PALMS • JAW PAIN, NECK PAIN,SHOULDER

PAIN

EARLY WARNING SIGNS OF STRESS 1.    Excessive fatigue 2.    Gastric disturbance 3.    Withdraw from social life 4.    Menstrual problems5.    Speech difficulties6.    More impatient7.    Headaches8.    Infertility9.    Ulcers10. Nail biting11. Grinding teeth12. Low blood sugar13. High blood sugar

EARLY WARNING SIGNS OF STRESS-2   14. Need more sleep

15. Tired but can't sleep   16. Sudden weight loss     17. Sudden weight gain     18. Low blood pressure     19. High blood pressure     20 .Lack of coordination     21. Repeated influenza     22. Repeated colds     23. Muscle aches     24. Hair loss 25. Chest pain

EARLY WARNING SIGNS OF STRESS-3

1.     Forgetfulness

2.     Nervous talking

3.     Lower back pain

4.     Loss of appetite

5.     Increased appetite

6.     High cholesterol

7. High triglycerides

Physical signs and symptoms of stress • Increased heart rate

• Pounding heart

• Elevated blood pressure

• Sweaty palms

• Tightness of the chest, neck, jaw, and back muscles

• Headache

• Diarrhea

• Constipation

• Urinary hesitancy

• Trembling

• Being easily startled

• Chronic pain and

• Dysponea

• Twitching

• Stuttering and other speech difficulties

• Nausea

• Vomiting

• Sleep disturbances

• Fatigue

• Shallow breathing

• Dryness of the mouth or throat

• Susceptibility to minor illness

• Cold hands

• Itching

Emotional signs and symptoms of stress • Irritability• Angry outbursts• Hostility• Depression• Jealously• Restlessness• Withdrawal• Decreased perception of positive• Experience opportunities• Narrowed focus• Obsessive rumination• Reduced self-esteem• emotional response reflexes• Weakened positive emotional response

reflexes

• Anxiousness• Diminished initiative• Feelings of unreality or over-

alertness• Reduction of personal

involvement with others• Lack of interest• Tendency to cry• Being critical of others• Self-deprecation• Nightmares• Impatience• Reduced self-esteem• Insomnia• Changes in eating habits

Cognitive/Perceptual Signs and Symptoms of Stress • Forgetfulness• Preoccupation• Blocking• Blurred vision• Errors in judging distance• Diminished or exaggerated

fantasy life• Reduced creativity• Lack of concentration• Diminished productivity• Lack of attention to detail• Orientation to the past

• Decreased psychomotor reactivity and coordination

• Attention deficit• Disorganization of thought• Negative self-esteem• Diminished sense of

meaning in life• Lack of control/need for

too much control• Negative self-statements

and negative evaluation of experience

Behavioral Signs and Symptoms of Stress

• Increased smoking• Aggressive behaviors

(such as driving - road rage, etc.)

• Increased alcohol or drug use

• Carelessness• Under-eating• Over-eating

• Nervous laughter• Compulsive

behavior • Impatience• Withdrawal• Listlessness• Hostility• Accident-proneness

Signs of Stress in The Workplace • Stress Arousal

Stage• Persistent irritability

and anxiety

• Bruxism and/or Insomnia

• Occasional forgetfulness and/or inability to concentrate

• Stress Resistance Stage• Absenteeism or tardiness for

work• Tired and fatigued for no

reason• Procrastination and

indecision• Social withdrawal with

cynicism• Resentful, indifferent, defiant• Increased use of coffee,

alcohol, tobacco, etc.

Severe Exhaustion Stage

• Chronic sadness or depression

• Chronic mental and physical fatigue

• Chronic stress related illnesses (headache, stomach ache, bowel problems, etc.)

• Isolation, withdrawal, self-destructive thoughts

OUR BODY’S REACTION TO STRESS (GENERAL ADAPTATION SYNDROME (GAS))

•ALARM REACTION

• RESISTANCE OR ADAPTATION

•EXHAUSTION

ALARM REACTION

• MUSCLES TENSE

• HEART BEATS FASTER

• THE BREATHING AND PERSPIRATION INCREASES

• THE EYES DILATE

• THE STOMACH MAY CLENCH

RESISTANCE OR ADAPTATION

• FATIGUE

• CONCENTRATION LAPSES

• IRRITABILITY AND LETHARGY

EXHAUSTION

• DECREASED STRESS TOLERANCE

• PROGRESSIVE MENTAL AND PHYSICAL EXHAUSTION

• ILLNESS AND COLLAPSE

STRESS MANAGEMENT

•BREATHING EXERCISE•RELAXATION EXERCISE•MEDITATION EXERCISE•AND PSHYCOLOGICAL

COUNSELLING

HEALTHY STRATEGIES FOR RELAXATION

• STRETCHING • TAKING A BATH • TAKING A WALK • PETTING AN ANIMAL • TAKING A BREAK/VACATION • GETTING A MASSAGE • JOINING A SUPPORT GROUP • PRAYING Continued….

HEALTHY STRATEGIES FOR RELAXATION• PAINTING, DRAWING, OR PLAYING A MUSICAL INSTRUMENT • ENGAGING IN A HOBBY • USING POSITIVE SELF-TALK (E.G., “I CAN DO THIS”) • READING INSPIRATIONAL OR SPIRITUAL WORDS • WRITING IN A JOURNAL OR DIARY • CONFIDING IN, OR “VENTING” TO, A FRIEND • LISTENING TO RELAXING MUSIC OR AN INSPIRATIONAL

TAPE • LISTENING TO RELAXATION TAPES (AVAILABLE FROM A

COUNSELOR OR BOOKSTORE) ON WHICH A RECORDED VOICE GUIDES THE LISTENER IN RELAXING FROM HEAD TO TOE

• WATCHING TELEVISION

EXAMPLES OF MANAGING STRESS • CHANGING UNREALISTIC GOALS (E.G., NOT

TRYING TO BE PERFECT ALL THE TIME) • CHANGING UNREALISTIC EXPECTATIONS

(E.G., NOT EXPECTING OTHERS TO BE PERFECT ALL THE TIME)

• RE-PRIORITIZING (E.G., MAKING TIME TO TAKE CARE OF YOURSELF)

• DELEGATING A TASK/CHORE TO SOMEONE ELSE (E.G., NOT TRYING TO DO EVERYTHING ALONE)

Continued….

EXAMPLES OF MANAGING STRESS• FORGIVING SOMEONE (E.G., LETTING GO OF AN OLD

GRUDGE) • PLANNING AHEAD (E.G., BEING PREPARED FOR THE

LITTLE SURPRISES THAT OFTEN ARISE) • VIEWING A STRESSOR AS CHALLENGING INSTEAD OF

TERRIBLE, AWFUL, OR CATASTROPHIC • BECOMING MORE ASSERTIVE (E.G., SPEAKING UP AND

LEARNING TO SAY NO) • RESOLVING CONFLICTS THROUGH SHARING AND

LISTENING, RATHER THAN ALLOWING CONFLICTS TO FESTER Continued….

EXAMPLES OF MANAGING STRESS

• GETTING MORE SUPPORT (E.G., ASKING FOR HELP INSTEAD OF TRYING TO “TOUGH IT OUT” ALONE)

• AVOIDING QUARRELSOME PEOPLE AS MUCH AS POSSIBLE (E.G., NOT SEEKING OUT TROUBLE)

• BRINGING MORE HUMOR INTO YOUR DAILY ROUTINE

• TAKING A VACATION, BECAUSE STUDIES SUGGEST THAT NOT DOING SO MAY INCREASE THE RISK OF HEART DISEASE AND EARLY DEATH

TWO TYPES OF OPTION FOR CONTROLING STRESS

• CHANGING THE SITUATION OR• LEARNING TO ACCEPT IT

WITHOUT FEELING STRESS

THE FAMOUS SERENITY PRAYER:

“Grant me the serenity to accept the things I cannot

change, the courage to change the things I can, and

the wisdom to know the difference.”

SUMMARY

• GETTING ENOUGH SLEEP

• EXERCISING REGULARLY

• TO EAT A BALANCED DIET