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Student stress managment
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DR.PRASANNA KHATAWKAR M.B.B.S., D.P.M., F.A.G.E., D.N.B (Psychiatry)
Consultant Psychiatrist
SolapurMobile No. 932 681 30 48
24
365
The concept of Stress entered psychological & medical vocabularies from engineering with Hans Selye's work in 1950's
Stress is an environmental pressure, strain is its effect on something or someone
“Stress is the nonspecific response of the body to any demand made upon it” — Hans Selye, MD
Stress is a fact of life, a universal condition, and therefore unavoidable
If we cannot eliminate stress, how can we come to terms with it?
No stress: promotes Stagnation — no challenge, no spur to action, no adaptation
Prostress (or “eustress”): promotes Growth — pleasant, challenging exciting conditions that offer fulfillment and arousal without the harmful consequences of negative stress.
Distress: Negatively perceived event or trigger that promotes upset, suffering, illness — at the extreme it can lead to psychosis, even death
Stress runs along a continuum from None to Total — neither extreme is healthy
Stagnation Growth Death
1. Outpouring of adrenaline and other hormones2. "Fight or flight" response3. Impacts health by modulating rate of cellular aging4. Increase in heart rate & blood pressure5. Faster breathing6. Muscle tension7. Increased alertness and sensory sensitivity8. Increased blood flow to brain, heart and muscles9. Decreased blood flow to skin, digestive tract, kidneys and liver10. Increase in blood sugar, fats and cholesterol
The Distress Reaction
Physical:◦ Fatigue, headaches, insomnia, muscle aches/stiffness, heart
palpitations, chest pains, abdominal cramps, nausea, trembling, flushing, sweating, frequent colds
MeNtal:◦ Decreased concentration and memory, indecisiveness, racing
thoughts, confusion, loss of humor eMotioNal:◦ Anger (short temper, irritability, impatience), Anxiety (nervousness,
worry, fear), Sadness (grief, anguish, depression) Behavioral:◦ Pacing, fidgeting, nervous habits, increased eating, smoking, drinking
or drug abuse, crying, yelling, swearing, throwing things
Symptoms of Distress
exterNal:◦ Physical Environment: noise, heat, bright lights, traffic◦ Social: rudeness, bossiness, aggression◦ Organizational: rules/regulations, red tape, deadlines, dysfunction◦ Major life events: births, deaths, weddings, job loss, promotion◦ Daily hassles: commuting, mechanical breakdowns, misplaced keys
iNterNal:◦ Lifestyle choices: caffeine, lack of sleep, overloaded schedule◦ Negative self-talk: pessimistic thinking, self-criticism, over-analyzing◦ Mind traps: unrealistic expectations, black-or-white thinking, over-
personalizing, rigid standards◦ Personality traits: perfectionism, workaholism, people-pleaser, “Type
A”
Sources of Distress
PANIC DISORDERPHOBIAS
FEARFULNESS BREATHING DIFFICULTY RACING HEART SWEATING TREMLOUSNESS FEAR THAT SOMETHING MAY GO WRONG ABDOMINAL DISCOMFORT ----------MANY MANY MORE
FAMILIAL PROBLEM WORK RELATED STRESS WORRIES OF VARIOUS THINGS PERFORMANCE ANXIETY COMORBID ILLNESS --OR-----
WITHOUT ANY REASON!!!
ITZ ALL IN YOUR MIND!!!
ANY PROBLEM IS AS BIG AS THE IMPORTANCE
U ATTACH TO IT
U CAN
LEARN TO CONTROL YOUR MIND
WRITE DOWN - ALL SITUATIONS / REASONS WHICH PRODUCE ANXIETY - YOUR OWN GOALS ACKNOWLEDGE IDENTIFY YOUR RESOURCESPLAN YOUR STRATEGYREALISTIC APPROACHGOAL DIRECTED EFFORTS
1. Decrease or discontinue caffeine2. Regular exercise3. Relaxation/Meditation4. Sufficient Sleep5. Time-outs and Leisure (pacing & work/leisure balance)6. Realistic expectations7. Reframing/Reinterpreting stressful situations8. Belief/Value systems9. Ventilation/Support system10. Humor11. Balanced diet
Lifestyle Changes
Breathing Exercises Meditation Guided Imagery Visualizations Self-hypnosis Progressive Muscle Relaxation Music Yoga
1. Time and money management2. Practicing healthy assertiveness in social
relationships3. Creative Problem-solving4. Consider leaving a job or relationship that
has become unsustainable or destructive
Situational Changes
1. See problems as opportunities2. Refute negative thoughts3. Focus on the positives4. Take the long-term view
Cognitive Changes
Avoiding ‘burnouts’ Introspection Only work till you enjoy it Avoid comparisons Knowing ones own limitations Avoid getting carried away Whom are you trying to satisfy ?! Understand that you and everybody around are
going to have your share of success and failure.
The other students around are there only for short duration, so don’t worry much about them
Your competition is not with your classmates , but with thousands of students appearing for the exam from many institutions around
Having good students in the class is in-fact beneficial
Aim at improving your own earlier performance Study throughout the year, not only during exam
period
Make realistic time-tables Don’t loose the steam after performing well in
preparatory exam Adjust sleep-wake schedule as per your exam paper
timings REMEMBER – THERE IS NO ALTERNATIVE TO
STUDING HARD !!
JPMR CYCLIC RELAXATION VISUAL IMAGERY SELF – SUGGESTIONS SELF MOTIVATING SENTENCES COMBINING ABOVE WITH TRUE PRAYERS
THERE ARE MANY OTHER TECHNIQUES ALSO MUSIC , PAINTING, DANCE ETC.
EFFECTIVE MEDICINES ARE AVAILABLE NEEDED FOR ONLY A SHORT DURATION
JPMR
FOR NEXT FEW MINUTES - STOP ASKING QUESTIONS
- JUST OBEY COMMANDS - TELL YOURSELF ‘NOT
NOW, LATER!!!’
CYCLIC CYCLIC
RELAXATIONRELAXATION
VISUAL VISUAL IMAGERYIMAGERY
SELF – SUGGESTIONSSELF – SUGGESTIONS
SELF MOTIVATINGSELF MOTIVATING
SENTENCESSENTENCES
COMBINING ABOVE COMBINING ABOVE
WITH TRUE PRAYERSWITH TRUE PRAYERS
5 TO 7 MINUTES DAILY FOR JPMR 5 TO 7 MINUTES DAILY FOR PRAYERS AND
GUIDED IMAGERY 5 TO 7 MINUTES FOR PLANNING YOUR DAY AFTER
DOING ABOVE THINGS
BELIEF
A FAIRLY GOOD CHANCE THAT YOU
MAY SUCCED!!!!
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