Stress management

STRESS MANAGEMENT,[object Object]

DEFINITION,[object Object],“Stress is defined as the pressure experienced by a person in response to life demands.,[object Object],Selye (1956), ,[object Object],[object Object],Selye (1976),[object Object]

STRESSOR,[object Object],Stressor is the stimuli proceeding or precipitating a change. It may be internal (fear, guilt) or external (trauma, peer pressure, etc).,[object Object]

TYPES OF STRESS,[object Object],DISTRESS,[object Object],Stress due to an excess of adaptive demands placed upon us.,[object Object],EUSTRESS,[object Object],The optimal amount of stress, which helps to promote health and growth,[object Object]

TYPES OF STRESSORS,[object Object],PHYSIOLOGICAL STRESSORS,[object Object],PSYCHOLOGICAL STRESSORS,[object Object]

SOURCES OF STRESS,[object Object],INTERNAL STRESSORS,[object Object],EXTERNAL STRESSORS,[object Object],DEVELOPMENTAL STRESSORS,[object Object],SITUATIONAL STRESSORS,[object Object]

INDICATORS OF STRESS,[object Object],PHYSIOLOGICAL INDICATORS,[object Object],PSYCHOLOGICAL INDICATORS,[object Object],COGNITIVE INDICATORS,[object Object]

THEORIES OF STRESS,[object Object],SELYE’S GENERAL THEORY OF STRESS,[object Object],HOLMES AND RAHE’S MODEL RELATING LIFE CHANGES TO ILLNESS,[object Object],LASARUS’S THEORY OF STRESS AND COPING,[object Object]

STRESS MODELS,[object Object],STIMULUS BASED MODELS: ,[object Object],PSYCHOSOMATIC MODEL:,[object Object],THE SYSTEM MODEL:,[object Object], Environmental stimuli,[object Object], Cognitive affective domain,[object Object], Neurological triggering mechanism,[object Object], Physiological stress response axis,[object Object], Coping,[object Object], Target organ effect,[object Object]

CONTI….,[object Object],TRANSACTION BASED MODEL:,[object Object],RESPONSE BASED MODEL:,[object Object], 1)Local adaptation syndrome,[object Object], a) Reflex Pain Response,[object Object], b) Inflammatory Response ,[object Object], 2) General adaptation syndrome,[object Object], a) Alarm reaction,[object Object], b) Resistance,[object Object], c) Exhaustion ,[object Object],STRESS ADAPTATION MODEL:,[object Object]

TECHNIQUES OF STRESS MANAGEMENT,[object Object],LAUGHTER,[object Object],AUTOGENIC TRAINING,[object Object],GETTING A HOBBY,[object Object],MEDITATION,[object Object]

CONT……,[object Object],DEEP BREATHING,[object Object],YOGA NIDRA,[object Object],NOOTROPICS,[object Object],RELAXATION TECHNIQUES,[object Object],FRACTIONAL RELAXATION,[object Object]

‘ABC’ OF STRESS MANAGEMENT,[object Object]

A- Always take time for yourself at least 30 min/ day.,[object Object]

B- Be aware of your own stress meter; know when to step back and cool down.,[object Object]

C- Concentrate on controlling your own situation, without controlling everybody else.,[object Object]

D- Daily exercise will burn off the stress chemicals.,[object Object]

E- Eat lots of fresh fruit, veggies, bread and water; give your body the best for it to perform at its best.,[object Object]

F- Forgive others, do not hold grudges and be tolerant; not everyone is capable as you.,[object Object]

G- Gain perspective on things, how important is the issue?,[object Object]

H- Hugs, kisses and laughter; have fun and don’t be afraid to share your feelings with others.,[object Object]

I- Identify stressors and plan to deal with them better next time.,[object Object]

J- Judge your own performance realistically; don’t set goals out of your own reach.,[object Object]

K- Keep a positive attitude, your outlook will influence outcomes and the way others treat you.,[object Object]

L- Limit alcohol, drugs and other stimulants, they affect your perception and behavior.,[object Object]

M- Manage money well, seek advice and save at least 10% of what you earn.,[object Object]

N- No is a word you need to learn to use without feeling guilty.,[object Object]

O- Outdoor activities by yourself, or with friends and families, can be a great way to relax.,[object Object]

P- Play your favourite music rather than watching TV.,[object Object]

Q- Quit smoking; it is stressing your body daily,[object Object]

R- Relationships; nurture and enjoy them, learn to listen more and talk less.,[object Object]

S- Sleep well, with firm mattress and supportive pillow; don’t over heat yourself and allow plenty of ventilation.,[object Object]

T- Treat yourself once a week with a massage, dinner out and the movies.,[object Object]

U- Understand things from the other person point of view.,[object Object]

V- Verify information from the source before exploding.,[object Object]

W- Worry less, it really doesn’t get things completed better or quicker.,[object Object]

X- Xpress ; make a regular retreat to your favourite space, make holidays part of your yearly plan and budget.,[object Object]

Y- Yearly goal setting; plan what you want to achieve based on your priorities in your career, relationships etc,[object Object]

Z- Zest for life; each day is a gift, smile and be thankful that you’re the part of the bigger picture.,[object Object]

Stress management

Stress management

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