Dr Jibril Abdulmalik

Senior Lecturer & Consultant Psychiatrist

College of Medicine/University of Ibadan
&
University College Hospital,
Ibadan
 Outline
O Introduction

O Concepts of Resilience and Vulnerability

O When does Stress become a problem?

O Symptoms of Stress

O Stress Management

O Conclusion
 Introduction: What is Stress?

O Concept borrowed from physical nature.

O Connotes the application of a force, on an

object, which may be:
O Internal
or
O External
 Stress
O In terms of human relationships and
functioning:

Stress connotes situations where individuals

are subjected to forces that places them under
pressure.

O It should immediately become apparent, that

stress, by itself is not necessarily always a bad
thing.
 Determinant of Stressful
Situations
O What determines the outcome of a stressful
situation includes:
1). our inner strength of material (resilience or
vulnerability)
2). duration of the stressful situation;
3). the amount of the applied stress;
4). the milieu in which the stress is being
applied (environment – work or family) as well as
5). the available social support system).
 Concepts of Resilience and
Vulnerability
O It is best to perhaps briefly explain the
concepts of resilience and vulnerability at
this juncture. The best analogy I have come
across for illustrating these two concepts is to
think of them as having two balls, made from
different materials.
 Two Concepts:

Resilience Vulnerability

7
 Concepts of Resilience and
Vulnerability II
O Every human being is a unique admixture of
resilience (to certain types of stress and
situations) and vulnerability (to other types of
stress).

O We all have our strong points/areas as well as

our weak/vulnerable points
 Concepts of Resilience and
Vulnerability III
O This is an important concept to KIV, as it is
pivotal to understanding stress and stress
management in the different facets of our
lives.
O Some degree of stress provides us with
the impetus to strive for more and to
overcome challenges.
 Concepts IV

The fear of failure, for instance:

O drives us to study hard for an
examination;
O to work hard at our jobs in order to
succeed and justify our position;
O to manage our family life and derive
satisfaction from it and so on.
When does Stress Become a
problem?

Stress

Becomes
Problematic

Lasts for a long time Becomes

(chronic) Pervasive
 Stress can occur in various facets

O Physical such as ill-health

O Psychological/Emotional

O Financial

O Relationship/family

O Religious
 What happens when you are
stressed?
O The body has an in-built protective
mechanism which automatically kicks in
when we are confronted with danger.

O It responds by releasing stress chemicals,

such as adrenaline and cortisol, which
gets the body tense and ready to:
O fight (for your survival), or
O to enable you to escape.
 Our Body’s reaction to stress
Thus, these chemicals cause:
O Fast heart beats, to pump more blood to your
muscles
O Muscles themselves become tense;
O Brain goes into overdrive and burns energy;
O your stomach produces acids and knots; and
O you feel the urge to eliminate waste (sudden
and urgent feelings to void or use the toilet).
 Our Body’s reaction to stress II
O In the short term, these are helpful to
overcome danger…such as the sight of a
snake in your room or office.
O But when these changes in your body
continue for a long time as a result of
pervasive stress →→
O Your body interprets it as a threat to your
wellbeing, and negative consequences of
longstanding stress will appear.
 Symptoms of stress

O Physical symptoms

O Emotional symptoms

O Behavioural symptoms.
Physical Symptoms

O Stomach upset,
O difficulties with sleep,
O frequent headaches,
O excessive tiredness,
O loss of interest in sex, and
O change in appetite.
Emotional Symptoms
O Anxiety,
O irritation,
O anger outbursts,
O heightened frustrations,
O feeling weighed down and
overwhelmed,
O emotional exhaustion or burn out,
O reduced motivation.
Behavioural Symptoms
O Turning to alcohol and drugs to reduce
tension and help relaxation
O Temper tantrums,
O Unwarranted violence,
O Becoming reclusive and avoiding social
interactions, or
O becoming completely disinhibited and
engaging in high risk behaviours such as
gambling, and sexual indiscretions.
 Long Term Consequences
Chronic
Stress

Physical: Mental:
-Reduced immunity -Anxiety
-Hypertension
-Depression
- Cardiac diseases
-Ulcers Suicidal behaviors
 How can we manage stress?
O If you identify that you are feeling stressed,
the most important consideration is to
identify that you ALWAYS have options.

O Start by evaluating the situation and

decide if it is something:
O within your control to influence (such as
relationship difficulties) or
O outside your control (such as a toxic work
environment).
 What can you do?

O If it is the former, then you can appraise

your options and apply problem-solving
techniques to engage and resolve the
issues.

O However, even if it is the latter, you are still

not helpless: you can weigh your options
and may decide to walk away….if you can
afford it.
Change your MINDSET
 Helpful Strategies

O Regular physical exercise (releases feel

good chemicals that promote relaxation);
O Employing humour to diffuse tense
situations and to keep the big picture in
view;
O Investing and nurturing relationships –
with family, friends and colleagues;
 Other helpful Strategies II
O Taking breaks – not necessarily expensive
vacations but may be a visit to the beach for a
quiet stroll and meditation alone.

O Spirituality or religious activity may also provide

solace and comfort for some people.

O Engaging in a charity cause for altruistic

reasons is also helpful to provide balance…and
it evokes a deep sense of satisfaction and well-
being, when we do something for a good
cause.
 Other helpful Strategies III

O Relaxation techniques such as deep

breathing exercises are also very helpful:
O when you feel stressed and tense, simply
O place your hands on your abdomen, and
take a deep breath
O intake for (4 seconds);
O hold it in (for another 4 seconds); and then
O exhale slowly through your mouth (for about
4 seconds).
 Relaxation Techniques II

O You can practice this with your eyes

close.
O Complete 10 – 15 cycles and you will
immediately feel calmer and more
relaxed.
O Your heart rate will slow down too.
 Conclusion
O Stress is an unavoidable component of daily
living as human beings.
O However, it is within our control to ensure that
we are not subjected to overwhelming stress
that may break us down.
O There are many simple, inexpensive strategies
for managing stress levels.
O These strategies ensure we do not suffer
harmful physical and emotional consequences
from stress.
 Conclusion II
O It is therefore, NOT the stressful situation or
nature of the stress alone that determines
outcome;
O HOW we allow it to affect us is critical –
and this is entirely in our hands.
O We can always deflect, cope better or
remove ourselves from the situation.