Stress

STRESS AND YOU

THE MIND IS EVERYTHING ,

WHAT YOU THINK ,YOU BECOME.

BUDHHA 563- 483BC

STRESS & YOU

A Condition in which the person responds to change in normal balanced state.

Its non specific response of body to a DEMAND.

Its NON-SPECIFIC because body goes through a number of biochemical changes & readjustments without regards to the nature of stress producing agents.

Stress is the “WEAR AND TEAR” experience of our mind and body as we attempt to cope with our continually changing environment.

STRESS & YOU

Stress is not synonymous with Nervous tension or Anxiety.

STRESSORS may be any event or stimulus which may neither POSITIVE nor NEGATIVE but they have POSITIVE or NEGATIVE effects i.e. FIGHT OR FLIGHT.

S = P > R Stress occurs when the Pressure is greater than the

Resource.

STRESS & YOU

STRESS is not necessarily bad or harmful.

POSITIVE stress is EUSTRESS i.e. degree of stress, necessary to sustain and improve tolerance to stress without overdoing the stress expenditure.

STRESS & YOU

COPING : It is a problem-solving process that the person uses to manage the stress or out of ordinary events or situations with which he is presented i.e. successfully dealing with the problem.

STRESS & YOU

ADAPTATION : Process by which human system modifies itself to make suitable to the environment.

It is a change that results from response to stress.

STRESS & YOU

Characteristics of Stress: Universal Phenomenon Its an Individual experience It provides stimulus for Growth &

Change. It affects all dimensions of life. Its not a nervous energy

STRESS & YOU

EFFECTS OF STRESS ON BODY: Physical Emotional Intellectual Spiritual Social

Effect of stress on:

BODY Headache Frequent Infections Taut Muscles Muscular Twitches Fatigue Skin Irritations Breathlessness

MIND Worrying Muddled Thinking Impaired

Judgments Nightmares Indecisions Negativity Hasty Decisions

Effect of stress on:

EMOTIONS Loss of Confidence More fussy Irritability Depression Apathy Alienation Apprehension

BEHAVIOR Accident Prone Loss of Appetite Loss of Sex Drive More Drinking R-

OH Insomnia Restlessness More Smoking

EFFECTS OF STRESS ON BODY as you are prone to develop:

Hypo/Hyperthyroidism

Diabetes Accident

Proneness Skin Diseases Respiratory

Diseases

CVD GI Disorders Menstrual

Irregularities Misc:

RA Migraine Ms Tension Low BP Cancer

STRESSORS- PHYSICAL OR MENTAL

PHYSICAL ENVIRONMENTAL▪ HEAT,COLD,WETNESS▪ VOBRATION,NOISE.▪ IONIZING RADIATION▪ SKIN IRRITANTS OR

CORROSIVES▪ PHYSICAL WORK▪ BRIGHT

LIGHT,DARKNESS▪ DIFFICULT OR

ARDUOUS TERRAIN

PHYSICAL PHYSIOLOGICAL▪ SLEEP DEBT▪ DEHYDRATION▪ MALNUTRTION▪ POOR HYGIENE▪ MUSCULAR FATIGUE▪ IMPAIRED IMMUNE

SYSTEM▪ OVERUSE OR

UNDERUSE OF MUSCLES,ORGAN SYSTEMS

▪ ILLNESS OR INJURY

STRESSORS- PHYSICAL OR MENTAL

MENTAL COGNITIVE (Process of Learning)▪ INFORMATION-TOO MUCH

OR TOO LITTLE▪ SENSORY OVERLOAD OR

DEPRIVATION▪ AMBIGUITY,UNCERTAINTY,IS

OLATION▪ TIME PRESSURE V/s

WAITING▪ UNPREDICTABILITY▪ DIFFICULT JUDGEMENT▪ HARD CHOICES V/s NO

CHOICES

MENTAL EMOTIONAL(Feelings)▪ FEAR & ANXIETY

PRODUCING THREATS OF INJURY,PAIN,DISEASE,FAILURE OR LOSS

▪ GRIEF PRODUCING LOSSES

▪ RESENTMENT,ANGER,RAGE PRODUCING FRUSTRATION,LOSS, GUILT

▪ BOREDOM PRODUCING INACTIVITY

▪ CONFLICTING MOTIVES▪ SPIRITUAL

CONFRONTATION

STRESS ADAPTATION RESPONSES

(A) G.A.S- General Adaptation SyndromeIt gets Physiologic responses of whole of the body to stressors. It involves Autonomic Nervous System & Endocrine System.

(B) L.A.S- Local Adaptation Syndrome: Localized responses to stress e.g. Wound Healing,

Blood clotting, Vision, Response to pressure Short term Adaptive Restorative

STRESS & ADAPTATION

A-R-E which stands for:

ALARM- Sympathetic system is mobilized.

RESISTANCE- Adaptation takes place. EXHAUSTION- Adaptation can not be

maintained.

GENERAL ADAPTIVE RESPONSE

ALARM Reaction: Fear, Fight & Flight Mobilizing defense mechanism of body

and mind to cope with stressors. Shock: A.N.S reacts, Release of

Epinephrine & Cortisone Counter Shock Phase: Reversal of

changes produced in shock phase


STAGE OF RESISTANCE: Body stabilizes, Hormone Level returns to

normal, Heart rate, Blood Pressure & Cardiac Output return to normal.

2 things may occur:-

Either person adapts to stressors successfully & returns to normal or stressor remains present & adaptation fails.


STAGE OF EXHAUSTION: Occurs when body can no longer resists

stress & body energy is depleted. The body energy level is compromised &

adaptation diminishes. Body may not be able to defend that

may end to disease or death.

GENERAL ADATATION SYNDROMEADRENAL CORTEX-CORTISOL DEPENDENT

INCREASED FAT & PROTEIN

BREAKDOWN BLOOD GLUCOSE ANTI – INFLAMMATORY

EFFECTS

ADRENAL MEDULLA- CATECHOLAMINE DEPENDENT

INCREASED Release of glucose from

Liver Release of Fatty Acids

from fat stores Heart Rate Blood Pressure Metabolic Rate Decreased function of

visceral organs

LOCAL ADAPTATION SYNDROME

Localized responses to stress. e.g. Wound Healing delayed. Blood Clotting Impaired Vision

MENIFESTATIONS OF STRESS

I. PHYSIOLOGICAL: Dilated Pupils, Increased HR, RR, BP, Blood flow to

Muscles & Blood Clotting, Bronchodilatation, Skin Pallor, Oliguria, Water Retention, Dry Mouth, Decreased Peristalsis, Hyperglycemia, Diaphoresis and above

all Enhanced mental alertness

MENIFESTATIONS OF STRESS

II.PSYCHOLOGICAL :It includes Anxiety, fear, Anger, Depression & Unconscious ego defense

mechanisms.

ANXIETY LEVELS MILD: Increased Alertness, Motivation &

attentiveness. MODERATE: Perception narrowed,

selective in attention & Physical discomfort.

SEVERE: Impaired Learning ability, Very Narrow focus, Behavior becomes automatic, Senses reduced drastically.

PANIC: Unable to function or communicate with possible bodily harm to self or others, loss of strong displeasure.

FEAR: False Expectations Appearing Real.

It is mild to severe feeling of apprehension about some perceived threat.

Object of fear may or may not be based on reality

ANXIETY v/s FEAR -

ANXIETY State of Mental

uneasiness. Source may not be

identifiable. Related to Future. Vague. Result of

Psychological or emotional conflict.

FEAR: Emotion of

Apprehension Source is Identifiable.

Related to the present.

Definite. Result of Discrete

Physical/Psychological entity.

HOW TO DECREASE ANXIETY

DEEP DIAPHRAGMATIC BREATHING AUTOGENIC TRAINING(PST) MEDITATION PROGRESSIVE MUSCLE RELAXATION BIOFEEDBACK YOG MASSAGE THERAPY EXERCISE

CONTROL OF ANXIETY

A-B-C STRATEGY

A = AWARENESS

What causes you stress?How do you react?

CONTROL OF ANXIETY

A-B-C STRATEGYB = BALANCE

There is a fine line between Positive (FIGHT)or

Negative (FLIGHT) stress

How much can you cope with before it becomes negative ?

CONTROL OF ANXIETY

A-B-C STRATEGY

C = CONTROL

What can you do to help yourself combat the negative effects of stress

?

DEPRESSION DIAGNOSIS

“I N S A D C A G E S ” Loss of Interest in pleasurable activities, Suicidal Ideation Activity Decreased Depressed Feeling Concentration Decreased Appetite decreased Guilt feelings Energy decreased Sleep decreased

Stress Management Techniques (SMT)

Change your THINKING

Change your BEHAVIOUR

Change your LIFESTYLE

SMT- Change your Thinking

Re-framing

Positive thinking

SMT- Change your Thinking

Re-framing is a technique to change the way you look at things in order to feel better about them. There are many ways to interpret the same situation so pick the one you like. Re-framing does not change the external reality, but helps you view things in a different light and less stressfully.

SMT- Change your Thinking POSITIVE THINKING: Forget -

powerlessness, dejection, despair, failure.

Focus on positives as Stress leaves us vulnerable to negative suggestion;

Focus on your strengths;Learn from the stress you are under;Look for opportunities;Seek out the positive - make a

change.

SMT-Change your Behaviour

Be assertive (Clear in State), Get organised, Ventilation, Humour, Diversion and distraction,

SMT-Change your Behaviour 1. BE ASSERTIVE ( Behaving in such a positive

& confident way that people notice you)

Assertiveness helps to manage stressful situations, and will , in time, help to reduce their frequency. Lack of assertiveness often shows low self - esteem and low self - confidence. The key to assertiveness is verbal and non - verbal communication. Extending our range of communication skills will improve our assertiveness.

SMT-Change your Behaviour BEING ASSERTIVE:

Being assertive involves standing up for your personal rights and expressing your thoughts, feelings and beliefs directly, honestly and spontaneously in ways that don’t infringe the rights of others.


ASSERTIVE POEPLE:

Respect themselves and others, Take responsibility for actions and

choices, Ask openly for what they want, Disappointed if ‘want’ is denied, Self - confidence remains intact, Not reliant on the approval of others.

SMT-Change your BehaviourASSERTIVE SKILLS- Establish good eye contact / don’t

stare. Stand or sit comfortably - don’t

fidget. Talk in a firm, steady voice. Use body language. ‘I think’ / ‘I feel’. ‘What do you think?’ ‘How do you

feel ?’ Concise and to the point

SMT-Change your BehaviourBENEFITS OF BEING ASSERTIVE: Higher self-esteem Less self-conscious Less anxious Manage stress more successfully Appreciate yourself and others more

easily Feeling of self-control

SMT-Change your Behaviour2. GET ORGANIZED: Poor organisation is one of the most

common causes of stress. Structured approaches offer security against ‘out of the blue’ problems.

Prioritising objectives, duties and activities makes them manageable and achievable.

Don’t overload your mind. Organisation will help avoid personal and

professional chaos.


GET ORGANISED:Time Management

Make a list What MUST be done What SHOULD be done What would you LIKE to

do Cut out time wasting Learn to drop

unimportant activities Say no or delegate

Plan your day Set achievable

goals Don’t waste time

making excuses for not doing something


3. VENTILATION:‘A problem shared is a problem

halved’ Develop a support network through

friends or colleagues to talk with. It’s not always events that are stressful but how we perceive them.

Writing a diary or notes may help

release feelings but do not re-read what has been written.


4. HUMOUR: Good stress – reducer, Applies at home and work, Relieves muscular tension, Improves breathing, Pumps endorphins into the

bloodstream - the body’s natural painkillers.


5. DIVERSION AND DISTRACTION

Take time out, Get away from things that bother

you, Doesn’t solve the problem, Reduce stress level, Calm down , Think logically.

SMT - Change Your Lifestyle

Diet Smoking & Alcohol Exercise Sleep Leisure Relaxation

Benefits of Exercise

Uses up excess energy released by the ‘Fight or Flight’ reaction.

Improves blood circulation Lowers blood pressure Clears the mind of worrying thoughts Improves self image Makes you feel better about yourself Increases social contact

Sleep

Good stress reducer Difficult to cope when tired

Wake refreshed after night’s sleep Plenty of daytime energy

Leisure

Interest Gives you a ‘break’ from stresses

Provides outlet for relief Provides social contact

Benefits of Relaxation

Lowers blood pressure

Combats fatigue Promotes sleep Reduces pain Eases muscle

tension

Decreases mental worries Increases

concentration Increases

productivity Increases clear

thinking

Alternatives

Conventional Medicine

Counselling & psychotherapy

Relaxation Meditation Massage Yoga Acupuncture Aromatherapy

Floatation Herbalism Biofeedback Homeopathy Hypnotherapy Osteopathy Pet Therapy Reflexology

MOTIVATION

DEFINITION

“GOAL ORIENTED BEHAVIOR”

5. META NEEDS

4.SELF ESTEEM, CONFIDENCE, ACHIEVEMENT, RESPECT

3.BELONGING- LOVE,INTIMACY, FRIENDSHIP, FAMILY, SOCIAL

COHESION

2.HEALTH,PERSONAL,WELL BEING, FINANCIAL &

EMPLOYMENT STABILITY , SECURITY

1.AIR, FOOD, WATER, SEX, SLEEP, EXCRETIONBELONGING-

MASLOW HIERARCHY NEED THEORY

6 HUMAN NEEDS ESSENTIALLY DICTATE HOW YOU LIVE YOUR LIFE

CERTAINTY UNCERTAINTY SIGNIFICANCE CONNECTION GROWTH CONTRIBUTION

TAKE HOME MESSAGE TO COMBAT STRESS-

GOOD HEALTH GOOD FOOD GOOD ENVIRONMENT GOOD READING HELPS YOU TO BE

WELL INFORMED HABIT TO SAY BIG “NO” TO BAD

TEMPTATION THINK ALWAYS POSITIVE

TAKE HOME MESSAGE-

I WILL BE

ASSERTIVE

AND

POSITIVE

BHAGWAT GEETA SAYS-

When the self is the friend of the self, It is the greatest friend.

But when the self is the enemy of the self,

It is the greatest enemy.

THANKS !

Health & Medicine

Stress