[Behav. sci] stress management presentation by SIMS Lahore

By
Dr. M. Nasar Sayeed Khan
Head department of psychiatry, services Institute of
Medical Sciences & Services hospital, Lahore

Part 1 - General Awareness
Part 2 - Stress at Work
Part 3 - Self - help

 What is Stress ?
 Types of Stresses
 Individuals
 Stress origins & body systems
 Adaptation Syndrome
 Symptoms
 Costs of Stress
 Discussion & Questions

Stress is the reaction people have to excessive
pressures or other types of demand placed upon
them. It arises when they worry that they can’t
cope.
HELP ME!

Stress is the “wear and tear” our minds and
bodies experience as we attempt to cope with our
continually changing environment
I HATE YOU

S = P > RStress occurs when the pressure is greater than the resource

 Worry
 Tense
 Tired
 Frightened
 Elated
 Depressed
 Anxious
 Anger

 Physical Environment
 Social Interaction
 Organisational
 Major Life Events
 Daily Hassles

 Noise
 Bright Lights
 Heat
 Confined Spaces

 Rudeness
 Bossiness
 Aggressiveness by others
 Bullying

 Rules
 Regulations
 Deadlines

 Birth
 Death
 Lost job
 Promotion
 Marital status change

 Commuting
 Misplaced keys
 Mechanical breakdowns

 Lifestyle choices
 Negative self - talk
 Mind traps
 Personality traits

 Caffeine
 Lack of sleep
 Overloaded schedule

 Pessimistic thinking
 Self criticism
 Over analysing

 Unrealistic expectations
 Taking things personally
 All or nothing thinking
 Exaggeration
 Rigid thinking

 Perfectionists
 Workaholics

 Negative stress
 Positive stress

It is a contributory factor in minor conditions, such
as headaches, digestive problems, skin
complaints, insomnia and ulcers.
Excessive, prolonged and unrelieved stress can
have a harmful effect on mental, physical and
spiritual health.

Stress can also have a positive effect, spurring
motivation and awareness, providing the
stimulation to cope with challenging situations.
Stress also provides the sense of urgency and
alertness needed for survival when confronting
threatening situations.

Everyone is different, with unique perceptions of,
and reactions to, events. There is no single level
of stress that is optimal for all people. Some are
more sensitive owing to experiences in childhood,
the influence of teachers, parents and religion etc.

Most of the stress we experience is self-
generated. How we perceive life - whether an
event makes us feel threatened or stimulated,
encouraged or discouraged, happy or sad -
depends to a large extent on how we perceive
ourselves.

Self-generated stress is something of a paradox,
because so many people think of external causes
when they are upset.
Recognising that we create most of our own
upsets is an important first step towards coping
with them.

1930’s1930’s
Dr. Hans SelyeDr. Hans Selye Dr. Walter CannonDr. Walter Cannon
‘‘ Flight or Fight Response’Flight or Fight Response’

Stress response controlled by the Endocrine
System.
Demands on the physical or mental systems of
the body result in hormone secretion (Adrenaline,
testosterone)

 Increased pupil dilatation
 Perspiration
 Increased heart rate and blood pressure
 Rapid breathing
 Muscle tenseness
 Increased mental alertness

 Alarm response
 Adaptation
 Exhaustion

This is the “ Fight or Flight” response that
prepares the body for immediate action.

If the source persists, the body prepares for
long-term protection, secreting hormones to
increase blood sugar levels. This phase is
common and not necessarily harmful, but must
include periods of relaxation and rest to
counterbalance the stress response. Fatigue,
concentration lapses, irritability and lethargy
result as the stress turns negative.

In chronic stress situations, sufferers enter the
exhaustion phase: emotional, physical and mental
resources suffer heavily, the body experiences ‘
adrenal exhaustion’ leading to decreased stress
tolerance, progressive mental and physical
exhaustion, illness and collapse.

 Physical symptoms
 Mental symptoms
 Behavioural symptoms
 Emotional symptoms

 Sleep pattern changes
 Fatigue
 Digestion changes
 Loss of sexual drive
 Headaches
 Aches and pains
 Infections
 Indigestion
 Dizziness
 Fainting
 Sweating & trembling
 Tingling hands & feet
 Breathlessness
 Palpitations
 Missed heartbeats

 Lack of concentration
 Memory lapses
 Difficulty in making decisions
 Confusion
 Disorientation
 Panic attacks

 Appetite changes - too much or too little
 Eating disorders - anorexia, bulimia
 Increased intake of alcohol & other drugs
 Increased smoking
 Restlessness
 Fidgeting
 Nail biting
 Hypochondria

 Bouts of depression
 Impatience
 Fits of rage
 Tearfulness
 Deterioration of personal hygiene and appearance

Stress is not the same as ill-health, but has been
related to such illnesses as;
 Cardiovascular disease
 Immune system disease
 Asthma
 Diabetes

 Digestive disorders
 Ulcers
 Skin complaints - psoriasis
 Headaches and migraines
 Pre-menstrual syndrome
 Depression

80% of all modern diseases have their origins in
stress.
In the UK, 40 million working days per year are
lost directly from stress - related illness.
Costs in absenteeism to British industry is
estimated at £1.5 billion pounds per year.

 What is Stress ?
 Types of Stresses
 Individuals
 Stress origins & body systems
 Adaptation Syndrome
 Symptoms
 Costs of Stress

 Causes of Stress
 Identification and admission
 Coping strategies
 Summary

Not all the stress we
experience is generated at
work !!

 External Stresses
 Internal Stresses

Death of a loved one
Divorce / separation
Imprisonment
Injury/illness ( self / family )
Marriage/ engagement
Loss of job
Retirement
Pregnancy
Sexual Problems
Change in financial status
Change of job / work
Mortgage or loan
Foreclosure of mortgage/loan
Change in responsibilities
Moving house
Holidays
Christmas
Minor violations of the law

The most important point is to recognise the
source of the negative stress.
This is not an admission of weakness or inability
to cope! It is a way to identify the problem and
plan measures to overcome it.

A = AWARENESS
What causes you stress?
How do you react?

B = BALANCE
There is a fine line between positive / negative
stress
How much can you cope with before it becomes
negative ?

C = CONTROL
What can you do to help yourself combat the
negative effects of stress ?

 Change your thinking
 Change your behaviour
 Change your lifestyle

 Re-framing
 Positive 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.

Forget powerlessness, dejection, despair, failure
Stress leaves us vulnerable to negative
suggestion so focus on positives;
 Focus on your strengths
 Learn from the stress you are under
 Look for opportunities
 Seek out the positive - make a change.

 Be assertive
 Get organised
 Ventilation
 Humour
 Diversion and distraction

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.

1) The right to express my feelings
2) The right to express opinions / beliefs
3) The right to say ‘Yes/No’ for yourself
4) Right to change your mind
5) Right to say ‘I don’t understand’
6) Right to be yourself, not acting for the benefit of
others

7) The right to decline responsibility for other
people’s problems
8) The right to make reasonable requests of others
9) The right to set my own priorities
10) The right to be listened to, and taken seriously

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.

 Respect themselves and others
 Take responsibility for actions and choices
 Ask openly for what they want
 Disappointed if ‘want’ denied
 Self - confidence remains intact
 Not reliant on the approval of others

 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

 Higher self-esteem
 Less self-conscious
 Less anxious
 Manage stress more successfully
 Appreciate yourself and others more easily
 Feeling of self-control

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.

 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

‘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.

 Good stress - reducer
 Applies at home and work
 Relieves muscular tension
 Improves breathing
 Pumps endorphins into the bloodstream - the
body’s natural painkillers

 Take time out
 Get away from things that bother you
 Doesn’t solve the problem
 Reduce stress level
 Calm down
 Think logically

 Diet
 Smoking & Alcohol
 Exercise
 Sleep
 Leisure
 Relaxation

 Healthy eating habits
 Caffeine (Stimulant)
 Salt

 Stop or at-least your consumption to bare
minimum

 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

 Good stress reducer
 Difficult to cope when tired
 Wake refreshed after night’s sleep
 Plenty of daytime energy

 Interest
 Gives you a ‘break’ from stresses
 Provides outlet for relief
 Provides social contact

 Lowers blood pressure
 Combats fatigue
 Promotes sleep
 Reduces pain
 Eases muscle tension

 Decreases mental worries
 Increases concentration
 Increases productivity
 Increases clear thinking

 Conventional Medicine
 Counselling &
psychotherapy
 Relaxation
 Meditation
 Massage
 Yoga
 Acupuncture
 Aromatherapy
 Floatation
 Herbalism
 Biofeedback
 Homeopathy
 Hypnotherapy
 Osteopathy
 Religious Therapy
 Reflexology

 Causes of stress
 Identification and admission
 Ways to control stress
 Alternative methods

[Behav. sci] stress management presentation by SIMS Lahore

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