stress management 1 anand

8/8/2019 Stress Management 1 Anand

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Stress ManagementStress Management



What is Stress ?What is Stress ?

Stress is a feeling you experience when you perceiveStress is a feeling you experience when you perceivea gap between what you want and what you have.a gap between what you want and what you have.

Stress response is built for our survivalStress response is built for our survival

�� The primary area of the brain thatThe primary area of the brain thatdeals with stress is its limbic systemdeals with stress is its limbic system

�� Once your brain has decided there·s aOnce your brain has decided there·s adanger, it sends immediate nervedanger, it sends immediate nervesignals down your spinal cord to yoursignals down your spinal cord to youradrenal adrenaline. adrenalineadrenal adrenaline. adrenalineincreases blood sugar heart rate andincreases blood sugar heart rate andblood pressure (and has many otherblood pressure (and has many otheractions).actions).

�� hypothalamus also sends signals tohypothalamus also sends signals toyour pituitary gland to releaseyour pituitary gland to releasefactors that within a few minutesfactors that within a few minuteshave travelled through your bloodhave travelled through your bloodstream and stimulated your adrenalstream and stimulated your adrenal

cortex to produce a stress hormonecortex to produce a stress hormone ²²cortisol.cortisol.



HomeostasisHomeostasisWhen a danger finally passes or the perceived threat is over, yourWhen a danger finally passes or the perceived threat is over, your

brain initiates a reverse course of action. Attempting to bring youbrain initiates a reverse course of action. Attempting to bring youback into balance, your brain seeks the holy grail of "homeostasis,"back into balance, your brain seeks the holy grail of "homeostasis,"that elusive state of metabolic equilibrium between thethat elusive state of metabolic equilibrium between thestimulating and the tranquilizing chemical forces in your body.stimulating and the tranquilizing chemical forces in your body.

The sympathetic nervous system (SNS) turnsThe sympathetic nervous system (SNS) turnson the fight or flight response. In contrast,on the fight or flight response. In contrast,the parasympathetic nervous system (PNS)the parasympathetic nervous system (PNS)promotes the relaxation responsepromotes the relaxation response

If either the one of the stimulating orIf either the one of the stimulating or

tranquilizing chemical forces dominatestranquilizing chemical forces dominatesthe other without relief, then you willthe other without relief, then you will

experience an onexperience an on--going state of internalgoing state of internal

imbalance. This condition is known asimbalance. This condition is known as

stress!. And it can have seriousstress!. And it can have serious

consequences for your brain cellsconsequences for your brain cells



Gender Response to StressGender Response to StressMen often react to stress with a "fightMen often react to stress with a "fight--oror--flight"flight"response, but women are more likely to manage theirresponse, but women are more likely to manage theirstress with a "tendstress with a "tend--andand--befriend" response.befriend" response.

Females respond to stressful conditions by protectingFemales respond to stressful conditions by protectingand nurturing (the "tend" response), and by seekingand nurturing (the "tend" response), and by seeking

social contact and support from otherssocial contact and support from others ²² especiallyespeciallyother females (the "befriend" response).other females (the "befriend" response).

Befriending" methods include talking on the phoneBefriending" methods include talking on the phonewith relatives or friends without any specific orwith relatives or friends without any specific orinsignificant needinsignificant need

FightFight--oror--flight means that, when confronted by stress,flight means that, when confronted by stress,individuals either react with aggressive behaviorindividuals either react with aggressive behavior ²² such assuch as

verbal conflict and more drastic actionsverbal conflict and more drastic actions ²² or withdraw oror withdraw orflee from the stressful situationflee from the stressful situation



StressStress -- Humor Humor

Every one is stressed in some way

You are expected to take challenges



Optimum Stress is Good!!Optimum Stress is Good!!Definition of StressDefinition of Stress ²² again«again«

(Want(Want ²² Have) X importance to you = Stress Potential.Have) X importance to you = Stress Potential.Gap is just a gap. It is the reality. What makes the gap stressful is yourGap is just a gap. It is the reality. What makes the gap stressful is your

perceiving it as stressful.perceiving it as stressful.

Stress is something that happens entirely inside you. Stress is notStress is something that happens entirely inside you. Stress is notout there. It is an internal reaction caused by your perception orout there. It is an internal reaction caused by your perception orinterpretation of what is out there.interpretation of what is out there.

At Optimum stress level you can focus, control your energy buildAt Optimum stress level you can focus, control your energy buildup for problem solving or goal achievements..up for problem solving or goal achievements..



Five Phases of StressFive Phases of Stress

1. Gearing upYou are excited.You are excited.

You want to contributeYou want to contribute

2. Peak Performance

You are focused. You have Positive andYou are focused. You have Positive andhigh energy.high energy.

You channel that energy.You channel that energy.

3. Using Up

If you remain high gear, your mind startsIf you remain high gear, your mind startsto wander. You can feel the strain. Youto wander. You can feel the strain. Youare tired. You may become sick.are tired. You may become sick.

4. Running Down

You operate with constant stress. NoYou operate with constant stress. No

time for recuperating.Your Physical andtime for recuperating.Your Physical andmental states continue to deterioratemental states continue to deteriorate ²²

Chronic fatigueChronic fatigue

5.Exhaustion or burnout

You feel totally exhausted, physicallyYou feel totally exhausted, physicallyand emotionally. You devalue yourself.and emotionally. You devalue yourself.Your spirit collapsesYour spirit collapses ---- SevereSevere

depression.depression.



Stress and Lif eStress and Lif e

1.1. Not confronting the problemNot confronting the problem

2.2. Lashing out at others, Displacing anxietyLashing out at others, Displacing anxietyand anger on to other peopleand anger on to other people

3.3. Worrying all the timeWorrying all the time

4.4. Leading life of quiet desperationLeading life of quiet desperation

5.5. Passively watching TV, browsing for hoursPassively watching TV, browsing for hours

6.6. Over eating, Under eating, drugs ,Over eating, Under eating, drugs ,alcoholalcohol

7.7. Not communicating with others.Not communicating with others.

We are conditioned to look atWe are conditioned to look atsome situations as stressfulsome situations as stressfulsome as crises, some assome as crises, some asfrustrating and majorfrustrating and majordisappointments.disappointments.

This labeling of events andThis labeling of events andyour subsequent stressyour subsequent stressreactions have becomereactions have becomeautomatic habits.automatic habits.

So the Key to deal with potentially stressful event is toSo the Key to deal with potentially stressful event is to

1.1. Recognize the situation as a gap between what do you want and what do youRecognize the situation as a gap between what do you want and what do youhavehave

2.2. Recognize the situation as an opportunity to make a conscious choice about howRecognize the situation as an opportunity to make a conscious choice about howyou want to look at, think about and respond to the gap.you want to look at, think about and respond to the gap.

3.3. Make conscious choice and take action that supports your choice.Make conscious choice and take action that supports your choice.

Most Popular approach (not desirable) to deal withMost Popular approach (not desirable) to deal with

problems and Stress.problems and Stress.



Appr oach to minimize Chr onic StressAppr oach to minimize Chr onic Stress

People who have not really thought about their missionPeople who have not really thought about their mission

and guiding values for their life are tend to driftand guiding values for their life are tend to driftthrough life, since they do not know what they wantthrough life, since they do not know what they wantout of life and what is value to them. They are oftenout of life and what is value to them. They are oftenfearful, stressed and strained.fearful, stressed and strained.

1.1. What do you really love doing? What makes you feel great?What do you really love doing? What makes you feel great?

2.2. What is really important to you?What is really important to you?

3.3. What do you feel passionate aboutWhat do you feel passionate about

4.4. Do you spend your free time in doing what you really want to do?Do you spend your free time in doing what you really want to do?

5.5. What do you really want to accomplish in lifeWhat do you really want to accomplish in life

People are susceptible to stress if they do not havePeople are susceptible to stress if they do not haveanswers to the following questions. These answersanswers to the following questions. These answersshould drive their mission and governing valuesshould drive their mission and governing values



Lif e Governing Values and missionLif e Governing Values and mission

ExampleExample ²²

My values

My values ²²

remember it is not a wish list. Values I amremember it is not a wish list. Values I amliving withliving with

1. I am responsible for my actions and its consequences1. I am responsible for my actions and its consequences

2. I live my live with personal integrity and courage. I live in the present2. I live my live with personal integrity and courage. I live in the present

moment rather than past or futuremoment rather than past or future

3. My family is as important as myself. I always contribute to the success and3. My family is as important as myself. I always contribute to the success andhappiness of my familyhappiness of my family

4. I am not influenced by other·s behavior or a situation. I always have a4. I am not influenced by other·s behavior or a situation. I always have a

space to choose. I can control my thought and emotions.space to choose. I can control my thought and emotions.

5. I understand what I want in my life. I monitor what is working, what is not5. I understand what I want in my life. I monitor what is working, what is notand make timely adjustments. I take conscious effort to improve myand make timely adjustments. I take conscious effort to improve myhappiness set point. I can be happy for no reason.happiness set point. I can be happy for no reason.



Lif e Governing Values and missionLif e Governing Values and mission

E

xampleE

xample ²²M

y valuesM

y values ²²remember it is not a wish list. Values I amremember it is not a wish list. Values I am

living with Contd..living with Contd..

6. I take good care of myself, physically, emotionally and spiritually. I will be6. I take good care of myself, physically, emotionally and spiritually. I will bementally tough and focused, emotionally resilient, spiritually strong,mentally tough and focused, emotionally resilient, spiritually strong,vibrant and joyful. I rejuvenate myself by playing, reading, having funvibrant and joyful. I rejuvenate myself by playing, reading, having funand interacting with natureand interacting with nature

7. I listen to people empathetically. I do not blame, speak bad about people. I7. I listen to people empathetically. I do not blame, speak bad about people. Ibuild healthy relationship with people. I contribute to the success ofbuild healthy relationship with people. I contribute to the success ofpeople around mepeople around me

8. I will be calm cool collected when dealing with problems and stressful8. I will be calm cool collected when dealing with problems and stressfulsituation. I live my life in a peaceful and relaxed state of mindsituation. I live my life in a peaceful and relaxed state of mind



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stress management 1 anand

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