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Stress management paulomi pandit help talk 2nd November 2018
This document discusses stress, its causes and effects, and provides strategies for managing stress. It defines stress as the body's response to threats and explains the sympathetic nervous system response. It describes different types of stress including good and bad stress, as well as acute, episodic and chronic stress. Symptoms of stress are outlined for cognitive, behavioral, emotional and physical levels. Stress management techniques include identifying stress sources, keeping a stress journal, using the 4 A's approach of alter, avoid, adapt and accept, maintaining social connections, adopting healthy habits, relaxation activities, quick relief techniques, and making lifestyle changes.
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Stress management paulomi pandit help talk 2nd November 2018
- 1. Stress Management Paulomi PanditUpadhyay Psychologist | HypnoBirthing Practitioner | Trainer |Wellness Coach +91 9619640929 [email protected] | www.paulomipandit.com
- 2. What is stress? Stressis our body's way to respond to threat Our saviour in an emergency situation Supplies us with extra energy and alter bodily mechanism to face the danger Helps us stay energetic, focused and alert Aids in meeting challenges
- 3. Understand the survivalmechanisms Nervous system Sympathetic Fight Flight Parasympathetic Homeostasis
- 4. Types of stress GoodStress Bad stress • Distress • Irritable and frustrated e.g. loved one is injured • Undesired physiological changes take place • Can come and end | Can linger • Eustress • Excitement for something important e.g. wedding day • Stimulating yet healthy • Stamina increases • Thinking sharpens • Combat infection
- 5. Types of stress Acutestress - Short lived - Very intense - E.g. argument with your spouse | massive traffic jam Acute Episodic stress - Repetitive episodes of acute distress - Can become a life pattern e.g. taking up too much work - Will need additional help and support Chronic distress - Long lasting circumstances beyond control - Feelings of hopeless ness, helplessness - Can become a habit - Needs professional help - E.g. bank loan lingering
- 6. Issues related tostress Headache Fatigue Frequent sickness Sleep issues Changes in appetite Digestive issues Rapid heart beat Skin issues e.g. Acne Weight changes Pain of any kind
- 7. Cognitive Symptoms • Constantworrying • Excessive negative thoughts • Memory issues • Difficulty in concentration Behavioural Symptoms • Eating too much or too less • Nervous habits • Substance abuse • Sleep changes • Withdrawal Emotional Symptoms • Feeling Overwhelmed • Irritable or angry • Sad and upset • Anxiety • Loneliness • Other mental illness Physical symptoms • Frequent illness • Aches and pains • Stomach issues • Loss of libido • Frequent cold cough
- 8. Homes and RaheStress Scale 1. Spouse death 2. Divorce 3. Marriage Separation 4. Jail term 5. Death of a loved one 6. Injury or illness 7. Marriage 8. Job loss 9. Pregnancy 10. Retirement/Change of financial status
- 9. External factors Internalfactors • Pessimism • Perfectionism • All or nothing attitude • Negative self talk • Inflexible thinking 1. Environment- Our physical surroundings such as an unsafe neighbourhood 2. Relationships- With friends, family, and partners 3. Work- Job dissatisfaction, overworking, insufficient pay, conflicts with boss/co-workers 4. Social- Poverty, discrimination, harassment, unemployment, isolation
- 10.
- 11. Identify the sourcesof stress Do you think your stress is temporary? “right now, the workload is too much’’ ‘’I am too bust these days’’ Do you it is a huge part of your personal/professional life? “this job place is so demanding’’ “this type of work drains you out” Do you blame it on outside events/other people? “situations at home don’t let me rest” Do you think its normal and inevitable? “people in my find feel so much stress’’ We all find sources to blame, but we fail to focus on our thoughts, feelings and behaviours. Understand the part you play with all triggers e.g. last minute work
- 12. Stress journal Factors that caused stress Your feelings (both physicaland emotional) Your response What did you do to make yourself feel better
- 13. 4 A’s - Learnto say ‘NO’ - Have a to do list - Avoid people who stress you out - Take charge and control “YOUR’ environment Alter the situation Disclaimer: try to change things about you, communicate differently and be more observant of yourself Avoid unnecessary stressors Disclaimer: crucial ones that need to be addressed must not be ignored - Express your thoughts and feelings in a healthy manner - Have balanced time table (work, friends, family) - Allow yourself to adjust
- 14. - Adjust youridealistic standards - See the whole picture of a situation - Redefine situations - Gratitude! Acceptance Disclaimer: This doesn’t mean giving up or resigning Adapt to the stressors Disclaimer: We can only modify our internal world to notice external modifications - Try to see the positives - Learn to forgive and forget - Don’t control the uncontrollable
- 15. Maintain connections Spending timewith someone who makes you feel comfortable and understood can really help. It counters the fight flight mechanism and secretes happy hormones Things you can do: • Volunteer somewhere • Workout with a friend/family member • Call or text an old friend • Meet up people at least once in 15 days
- 16. Time management Prioritize Delegate when need be Donot overcommit Chunk the task into smaller steps
- 17. Adapt healthy living Enoughsleep Avoid the alarm Reduce caffeine and sugar Food on time, in the right proportion Avoid alcohol, cigarettes and no drugs
- 18. Time for relaxationand rejuvenation Looing after yourself and nurturing self is a necessity, not luxury Practise relaxation daily Have a leisure time scheduled in your routine Do things you enjoy at least thrice a week Humour it up!
- 19.
- 20. Using your sensoryawareness Try and understand whether you’re stressed: Observe your muscles and insides. Are your muscles tense or sore? Is your stomach tight, cramped, or aching? Observe jaws, scalp? Observe your breath. Is your breathing shallow? Place one hand on your belly, the other on your chest. Watch your hands rise and fall with each breath. Notice when you breathe fully or when you "forget" to breathe.
- 21. Using your sensoryawareness Check the stress response: Overexcited stress response: You may become angry, agitated, overly emotional - You will need activities that will calm you down. Under excited stress response: becoming too withdrawn, dull, feeling less energy, fatigue - You’ll need activities that will stimulate you - Playing dead / Freeze is another response that we have as humans. - Solution only comes from fight-flight.
- 22. Using your sensoryawareness Sight Smell TouchTaste Hear
- 23.
- 24. Take a breakfrom technology!! Chit chat Walk around Read Write Sing dance
- 25. At work: Meetings. Duringstressful sessions, stay connected to your breath. Massage the tips of your fingers. Wiggle your toes. On the phone. While talking, stand up or pace back and forth to burn off excess energy, or take calls outside when possible. On the computer. Work standing up. Do knee-bends in 10-minute intervals. `q ` Lunch breaks. Avoid any gadgets or distractions. Focus on your meal. Then walk a little after that. Your workspace. Place family photos on your desk or mementos that remind you of your life outside the office. At home Kitchen/cleaning: do some gentle movements every now and then, keep the music on if you need company. Accept help from others Share child responsibility
- 26. In daily duties: Intraffic. Play music or listen to the radio. Take a different route to see something new. Do neck-rolls at stoplights. Sing in the car Locals/buses. Take a break from reading, cell conversations, and music and tune into the sights and sounds around you. Waiting in lines Carry a stress ball if you like, your music maybe. Focus on your breathing
- 27. Do at least2 of these things whether you feel you are stressed or not! Practise relaxation regularly Hobbies at least thrice a week Healthy eating Some physical exercise thrice a week
- 28.