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STRESS MANAGEMENTLOSHY CHANDRAN
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The human reaction to events in our environment.
Han Selye defines stress as wear and tear on the body
WHAT IS STRESS ?
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Getting into college
Getting married
First day of the job.
EUSTRESSClick icon to add picture
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KNOW YOUR STRESS
▪ General Stress
▪ Cumulative Stress
▪ Acute Traumatic Stress
▪ Post Traumatic Stress
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Everyone has this kind of Stress.
It resolves itself within a day or two.
No intervention is necessarily required.
1. GENERAL STRESSClick icon to add picture
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Stress builds up in our body.
It becomes more difficult to alleviate your symptoms
You may have more serious symptoms.
You may have ore serious mental anguish.
Camel breakdown Story.
2. CUMULATIVE STRESS
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Critical Incident Stress.
Produces considerable psychological distress.
3. ACUTE TRAUMATIC STRESS
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Severe stress produced by severe psychological trauma.
Created by unresolved critical incident stress.
Produces lasting changes.
4. POST TRAUMATIC STRESS
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GENERAL ADAPTATION SYNDROME
Stage 1: Alarm Reaction
Stage 2: Stage of Resistance
Stage 3: Stage of Exhaustion
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SHORT TERM PHYSICAL STRESS SYMPTOMS
▪ Dry Mouth
▪ Cool Skin
▪ Cold hands and feet
▪ Increased sweating
▪ Rapid breathing
▪ Faster heart rate
▪ Tense muscles
▪ Feelings of nausea
▪ Butterflies in your stomach
▪ Diarrhea
▪ A desire to urinate
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LONG TERM PHYSICAL STRESS SYMPTOMS
Insomnia
Change in Appetite
Aches and pains
Frequent colds
Feelings of intense and long term tiredness
Prone to illness
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BEHAVIORAL STRESS SYMPTOMS
Talking too fast
Talking too loud
Twitching
Nail biting
Grinding teeth
Pacing
Over reacting
Emotional
Irritable
Irrational
Defensive
Hostile
Aggressive
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PERFORMANCE STRESS SYMPTOMS▪ You may not make good decisions
▪ Your fine motor skills are affected
▪ You may no longer enjoy your work
▪ Your attention span may be affected
▪ You may have more negative thoughts
▪ Your self confidence will suffer
▪ You may have difficultly concentrating
▪ All of your positive energy is consumed
▪ Your may have poor memory
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HOW TO DEAL WITH
STRESS?
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FOCUS ON YOUR DIET
Examine your diet
▪ Lower your salt intake
▪ Lower your intake of refined sugars and carbohydrates
▪ Lower your caffeine intake
Add to your diet
▪ Vegetables
▪ Fruits
▪ Complex carbohydrates
▪ Vitamins
▪ Water
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REST
Get a minimum of 6 hours of continuous sleep
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EXERCISE
▪ Exercise at least twenty minutes, five times a week.
▪ Break a sweat to release endorphins.
▪ Practice Yoga, Meditation and breathing techniques.
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SHARE
Talk things out with someone you trust – a family member or a good friend
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BE ORGANIZED
▪ Make an increased effort to organize your life
▪ Ask for help
▪ Delegate things when you need to
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CONTROL ANGER
▪ Learn to manage your anger
▪ Anger affects your health
▪ Anger causes you to over react to many situations
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PLAY THERAPY
▪ Fill your life with fun things to do !
▪ Keep your sense of humor
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HEALTHY LIVING TIPS
▪ Act appropriately – don’t simply react to stressful situations.
▪ Find balance in all that you do.
▪ Don't consider Alcohol, Drugs, Medicines and pills as easy stress busters.
▪ Create a lengthy list of things that will help you relax.
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HEALTHY LIVING TIPS
▪ Relaxing needs to be part of your daily routine.
▪ Schedule “me” time.
▪Be Optimistic.
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BENEFITS OF STRESS MANAGEMENT
▪ Physical health gets better - more energy and stamina
▪ Emotions stabilized
- positive attitude
- hopeful/happier
▪ Ability to focus improved
- able to learn and achieve
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RELAX……