Manage your stress

1. STRESS MANAGEMENT
-SCIENCE AND ARTS
Har Manzil
Karo hasil- CA Sumat Singhal
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2. STRESS
 IS A PART OF
EVERYDAY LIFE
 IS NECESSARY
TIME, MONEY, AND
RELATIONSHIPS
ENSURE THAT
STRESS WILL
ALWAYS BE WITH US
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3. STRESS
DEFINITION:
THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD
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4. STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
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5. DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME
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6. STRESS MANAGEMENT
OUR RESPONSE TO
STRESS:
IS THE AUTOMATIC
STATE THAT RESULTS
WHEN THE BODY
ATTEMPTS TO MAKE
CHANGES IN ORDER
TO ADAPT TO ANY
DEMAND
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7. STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:
 EXTERNAL
 INTERNAL
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8. STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)
 MOVING
 DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
 DIVORCE
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9. STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
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10. INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A GREATER
ROLE IN THE STRESS OF DAILY LIFE
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

11. MECHANISM OF STRESS
 DRIVEN BY HORMONES
 HORMONES ACT LIKE A CONDUCTOR
 HORMONESINNERVATE BODY
SYSTEMS/ORGANS
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12. STRESS…..
HYPOTHALAMUS
STIMULATES PITUITARY
PITUITARY RELEASES
ACTH INTO BLOOD
ACTH STIMULATES
ADRENAL GLANDS TO
SECRETE FURTHER
CHEMICALS THAT
AFFECT OTHER ORGAN
SYSTEMS

14. RESULT OF STRESS
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15. STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL
DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS
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16. STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS
 PHYSICAL
 MENTAL EMOTIONAL
 BEHAVIORAL
 COGNITIVE
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17. PHYSICAL SYMPTOMS :
 MUSCLE TENSION
 NAUSEA, VOMITING
 HEADACHES
 JAW, NECK & BACK PAIN
 DIARRHEA
 SLEEP DISTURBANCES
 DRY MOUTH, SWEATY PALMS
 UPPER RESPIRATORY INFECTIONS
 COLD HANDS
 BREATHING CHANGES (E.G., SHALLOW, SIGHING)
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18. EMOTIONAL/MENTAL SYMPTOMS
 ANXIETY, WORRY, GUILT, NERVOUSNESS
 ANGER, FRUSTRATION
 MOODINESS
 DEPRESSION
 APPETITE VARIES
 RACING THOUGHTS
 NIGHTMARES
 DIMINISHED CONCENTRATION
 IMPAIRED MEMORY OR FORGETFULNESS
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19. SYMPTOMS OF STRESS
 INDECISIVENESS
 CLOSE TO TEARS OR CRYING
 LONELINESS
 FEAR OF GETTING CLOSE
 SUICIDAL THINKING
 TROUBLE LEARNING NEW INFO
 CONFUSED/DISORGANIZED
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20. BEHAVIORAL SYMPTOMS
 TARDINESS
 SERIOUS APPEARANCE
 NERVOUS BEHAVIOR/HABITS
 RUSHING/PACING
 INCREASED FRUSTRATION/IRRITABLE
 MORE ACCIDENTS
 OVERREACTING
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21. BEHAVIORAL SYMPTOMS
 REDUCED PRODUCTIVITY
 SOCIAL WITHDRAWAL
 DEFENSIVE
 SLEEP PROBLEMS/TIREDNESS
 INCREASED USE OF OTC DRUGS
 INCREASED TOBACCO
 INCREASED ALCOHOL
 INCREASED RECREATIONAL DRUGS
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23. LONG TERM EFFECTS
ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:
 OUR PERSONALITIES CHANGE
 MAY BECOME DEPRESSED
 FEEL HELPLESS/HOPELESS
 BECOME EXPLOSIVE/IMPULSIVE
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24. LONG TERM EFFECTS OF STRESS
 HAVE EXAGGERATED FEARS
 DEVELOP ANXIETY/PANIC
 DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES
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25. STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND
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26. STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.
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27. STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.
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28. STRESS MANAGEMENT
 DEEP BREATHING
 PROGRESSIVE MUSCLE RELAXATION
 BIOFEEDBACK
 MEDITATION
 BEGIN AN EXERCISE PROGRAM
 REAPPRAISE YOUR LIFE AND PRIORITIES
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29. You are not responsible for what
people think about you.
But you are responsible for what
you give them to think about you.
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30. BREATHING
Breathing helps to slow down
or to even stop the stress
response!
Takes time to practice,
learn well and use daily.
Often, people do not learn
how to breathe correctly, and
do not use it consistently…

31. BREATHING
 Slowly inhale counting one, pause for a
moment and slowly exhale counting two
 Slowly inhale counting three, pause for a
moment and slowly exhale counting four..
 Continue inhaling and counting four and
exhaling…

32. STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.
TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
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33. STAY IN THE PRESENT
 Worry about the future and
regrets about the past keep you
stressed and away from
enjoying the moment!
 May manage distress by
focusing on the present!
 Can control focus by what you
pay attention too!

34. MINDFUL AWARENESS
Close your eyes & Breathe
Notice your body, how
the heart beats, how the
intake of air feels, how
the stomach feels…

35. MINDFUL AWARENESS
 Keep your eyes
closed
 Shift your awareness
away from the body
to everything else
that you can smell,
hear, sense and feel
through your skin!

36. It's better to lose your Ego to the one you Love,
than to lose the one you LOVE because of EGO.
JOHN KEATS
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37. AWARENESS
 Shift back and forth between what is
going on in the body and what is going
on around you!
 Can ignore physical and body
sensations and manage worry!
 Learn to control both internal & external
sensations!

38. MANAGE THE
BODY
 Care for your self through eating right,
getting enough sleep and exercising!
 Follow a routine to keep the body
healthy, balanced and resilient!
 AVOID sugar, nicotine, alcohol and
caffeine! They over stimulate and
produce highs and lows that lead to
distress-especially in excess

39. MUSCLE RELAXATION
 Move down your body, tightening
and then relaxing the major
muscle groups from your back
down to your toes..
 If any one or two muscles groups
are not relaxed, you may return
and repeat the tightening and
releasing technique..
 Enjoy the relaxation for a few
moments!

40. MORE FUN
 Often we take life too seriously and fail to
have enough fun…
 See potential problems rather than joys
and remain tightly wired & stressed
 Schedule more play time!
 Laugh, joke and have more fun!
 Find pleasure & delights every day!

41. The happiest people do not
Necessarily have the best of all
They simply appreciate
41 What they find on their way.

42. Thought Stopping
 Ruminative worry has a life of
it’s own!
 Disturbs and interferes with
every other thought…
 Goal is to interrupt the
negative thought and then to
replace it!

43. SUMMARY
 Stress is a part of every one’s Life
 Can learn techniques and methods to
manage stress!
 It is like learning to ride a bike, to
rollerblade or to play an instrument – once
you know it you can use it for life!
 Use these techniques daily!

44. Write your Sad times in Sand.
Write your Good times in Stone.
GEORGE BERNARD SHAW
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