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STRESS AND YOU….
kumarmahi
Puducherry
What is stress..
Stress = pressure- adaptability (demand)-(coping)
Do you know…
Stress present since before human evolutionStress is universalStress is neither good nor badStress is essentialWe don’t manage stress
Coping with a Stressful Event
Positive effects of stress
We need and enjoy stressSource of energyIncrease productivity and
performanceWe have learned skillsUseful warning signs
Negative effects of stress
Unpleasant emotionPreoccupationInterpersonal problem cause or effectFeeling tired Many bad habitsMany illnessReduce performance
Do you know..
Much of our stress response are genetic; But no longer appropriate or necessary today
We must find ways to manage stress to assure healthy and fulfilled lives.
Typical Relationship BetweenPerformance and Stress
Low High
Level of
Perf
orm
an
ce
Low
(poor)
High
(excellent)
Too Little Stress Excessive Stress
Stress
Relax
Bored
passive
Active Confused
Withdrawal
Daily hassles Role strain
Life eventTrauma
Short time long time
Miner
severe
Stressful life events
Causes of stress Daily hassles
Change
Illness
Death of someone
Financial worries
High demands
Disappointment
Causes of stress..
Attitude - you cause for yourselfPoor Time Management Too much or too little workTime pressures and deadlinesFrustration and boredom with current roleLack of clear plans and goals
Causes of stress
RelationshipFear of being unpopularPeer pressureGirl friend and boy friend worriesConcern for one’s appearanceLack of understanding by others
Outer world Inner world 1
Inner world 2
Physical attention
External event
Physiological
feelings
Internal state
Thinking
memory
cognitive
Environment Person P E
Reaction to stress
Physical Stress Signs
Increased heart rate/ Increased blood pressure
Muscles tightening
Cold clammy hands
Fatigue
Sleeplessness
Longer recovery from injury
Stomach or bowel upset
Headaches
Backaches
Change in eating habits: lost of appetite/overeating
Restlessness/irritability
Increased illness
Reaction or Respond
ThinkingFeeling Acting
Acting
Feeling
Thinking
Psychological
Difficulty in concentrationLack of interest Low self-esteemLow self-confidence
Emotional
AngerFearWorry Isolation Negative thinking Unhappiness Suicide feelings
Behavioural
Decrease in effortDecline in performanceSmoking, drinking, drug abuseAvoiding peopledeviation in
behaviour
Determining factors
Predictability Control Frequency Support
Typical Relationship BetweenPerformance and Stress
Low High
Level of
Perf
orm
an
ce
Low
(poor)
High
(excellent)
Too Little Stress Excessive Stress
Stress
Relax
Bored
passive
Active Confused
Withdrawal
Passive
Avoidance
Low risk taking
Lack of motivation
Blaming
Dependent
Procrastinate
Lack of skills
Active
Optimistic
Self control
Personal responsibility
Goal directed
Mastery oriented
motivated
Thoughtful
Confused
Distracted
Disappointed
Pessimistic
Impulsive
No clear plan or goal
Under mild moderate stress
Under stress
Non-Acceptance
Unfinished business
Dissatisfied
Give up
Withdrawal
Helpless, hopeless
Illness
Disaster
Managing stress
Physical PsychologicalEmotionalSpiritual Social
Physical
Nutritious FoodExerciseMuscular RelaxationUndisturbed sleep
Food
Don’t
Exercise..
Stretching
psychological
Positive self talk (autosuggestion)
Motivating oneself
3 ‘C’
Control
Commitment
Challenge
Controlling stress by preparing for it
RehearsalPlanningAvoidanceReducing the Importance of an EventReducing UncertaintyManage time effectively
Emotional
Don’t suppress feelings
Feel good about yourself
Spiritual
Meditate Pray
Social
Get support from family or friends
Do something
Cry or laugh
Listen to music
Draw, paint
Keep pets
Go for a walk
Last but not least
Unacceptable – try to accept
Uncertain - reduce it
Uncontrollable – we have choice
There is only one problem that is the fear of unable to cope
Coping option
3’C’
Change environment ( flight)
Change the environment ( fight)
Change yourself – attitude, belief..
You are not alone…
We are here to help you
Get the support you need
Visit
http://stress-coping.blogspot.com/
Thank you