1.Dr.V.Veera Balaji Kumar

2. Worst of times 3. Are you easily angered ? Do you frequently get bored ? Do you have difficulty in concentrating ? Do you find it increasingly hard to make decisions ? Do you experience anxiety ? Do you have difficulty in sleeping ? Are you unable to control your emotions ? 4. Do minor problems and small disappointments make you tense ? Do you find it difficult to get along with people ? Do your friends find it difficult to get along with you ? Do you fear people or situations that never used to bother you before ? 5. Stress is your mind and bodys response or reaction to a real or imagined threat, event or change. The threat, event or change are commonly called stressors. Stressors can be internal (thoughts, beliefs, attitudes external (loss, tragedy, change). 6. Eustress or positive stress occurs when your level of stress is high enough to motivate you to move into action to get things accomplished. 7. Distress or negative stress occurs when your level of stress is either too high or too low and your body and/or mind begin to respond negatively to the stressors. 8. Stress is associated with constraints and demands. Constraints are those that prevent you from doing what you desire. Demands are loss of something you desired / possessed. 9. You are expecting an outcome Uncertainty about the outcome Outcome must be importantExamples: An imminent transfer to an unknown place A new business venture Proposing love A new Job offer Pregnancy 10. ...our physiological and psychological response to situations that threaten or challenge us and that require some kind of adjustment. Pioneering Researcher: Hans Selye He developed a theory about how stress produces illness: General Adaptation SyndromeG. A.S. 11. Stressor ...a demand placed on the body that requires adjustment and brings about the stress reaction.G. A. S. 3 Stages: 1. Alarm 2. Resistance 3. ExhaustionHealthy Adaptation or Illness 12. Alarm Fight or Flight reaction: body mobilizes resources to combat threat; activates the sympathetic nervous system.Resistance Enhanced ability to fight stressor via moderate physiological arousal; ability to withstand additional stressors (e.g., infection) is reduced.Exhaustion Depletion of resources brings on diseases and disorders (e.g., chronically high heart rate and blood pressure increase chances of heart attack and stroke). 13. Stressor Selye assumed that stress depended only on the intensity of the stressor.AppraisalG. A. S.Healthy Adaptation or IllnessLazarus proposed that a mental process determines whether stress occurs. 14. StressorPrimary Appraisal: Is Stressor Negative? Can be negative if it involves harm or loss, threat, or challenge (chance to grow). YesNoSecondary Appraisal: Can I Control the Situation?If coping resources are adequate, then consider options: problem-focused or emotion-focused coping strategies.No Stress 15. The Stress Response Physiological component: Arousal, hormone secretion. Emotional Component: Anxiety, fear, grief, resentment, excitement (if stress is from challenge). Behavioral Component: Coping strategies (both behavioral and mental)problem focused and/or emotion-focused. The level of stress we experience depends mainly on the adequacy of our resources for coping and how much they will be drained by the stressful situation. 16. Problem-Focused Coping: a response aimed at reducing, modifying, or eliminating a source of stress (e.g., if grades in a course are low, reduce work hours, change study strategy, etc.). Emotion-Focused Coping: a response aimed at reducing the emotional impact of the stressor (e.g., denial, religious faith, wishful thinking, humor, alcohol/drugs, promiscuous sex). In the low grades example, you can reappraise the stressor and reduce the importance you attach to that course, that major, or academic work in general. Two major emotion-focused strategies are: MEDITATION and BIOFEEDBACK 17. Effects of stressOn your body Headache HeadacheOn your thoughts and feelings Anxiety AnxietyOn your behaviorChest pain Chest painRestlessness RestlessnessPounding heart Pounding heartWorrying WorryingHigh blood pressure High blood pressureIrritability IrritabilityDecreased anger control, marked Decreased anger control, marked by sudden outbursts with little by sudden outbursts with little provocation of alcohol and provocation Increased use of alcohol and Increased use drugs drugs Increased smoking Increased smokingShortness of breath Shortness of breathDepression DepressionWithdrawal or isolation Withdrawal or isolationMuscle aches, such Muscle aches, such as back and neck as back and neck pain pain Clenched jaws Clenched jawsSadness SadnessCrying spellsAnger AngerChanges in close relationshipsOvereating or loss of appetite Overeating or loss of appetite 18. Stress Management 19. BODYMIND / INTELLECTEMOTIONSSOUL 20. BODY 21. santa singh always cuts the sides of the capsules he eats Do you know why ? 22. to avoid side effects?!! 23. BODY 24. BODY 25. MIND 26. Lost, yesterday, somewhere between Sunrise and Sunset, two golden hours, each set with sixty diamond minutes. No reward is offered, for they are gone forever 27. not urgent1 - DO NOWImportantUrgent2 - PLAN TO DOreal major emergencies and crisis issues significant demands for information from superiors or customers project work with imminent deadline meetings and appointments reports and other submissions staff issues or needs problem resolution, firefighting, fixes serious urgent complaintsNot important3 - REJECT (DIPLOMATICALLY) trivial and 'off-loaded' requests from others apparent emergencies ad-hoc interruptions misunderstandings appearing as complaints irrelevant distractions pointless routines or activities dealing with accumulated unresolved trivia duplicated effort unnecessary double-checking boss's whims or tantrumsplanning and preparation project planning and scheduling research and investigation networking relationship building thinking and creating modelling, designing, testing systems and process development anticipative, preventative activities or communication identifying need for change and new direction developing strategy4 - RESIST AND CEASE 'comfort' activities; computer games, net surfing, excessive cigarette breaks; silly emails chat and gossip face-to-face and phone social and domestic communications daydreaming and doodling interrupting others reading nonsense or irrelevant material unnecessary adjusting, tidying, updating equipment, systems, screensavers, etc. over-long breaks, canteen, kitchen visits Embellishment and over-production passive world-watching, TV, drink and drug abuse aimless travel and driving shopping or buying for no purpose 28. Yourvalues important for you things you feel are mostMoney Prestige Honesty Truthfulness Compassion Yourvalues determine you goals Different values for different roles 29. SpecificM easurable Attainable R elevant Time-bound 30. Aspecific goal has a much greater chance of being accomplished than a general goal. State exactly what you want to achieve. Write down I want to lose 10lb not I Want to lose weight. I want to earn 10 lakhs in the next 5 years I want to build a 2 bedroom house with study, recreation& living room and a spacious lawn, 31. Establish concrete criteria for measuring progress Stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort Ask questions such as......How much? How many? How will I know when it is accomplished? 32. Donot limit yourself. Develop the attitudes, abilities, skills, and financial capacity to reach high goals. you grow and expand to match your goal demands. see yourself as worthy of these goals. 33. relevant to your most important values. I want a red ford fiesta by the end of the year is specific, measurable, attainable and timebound, but wont be a smart goal unless it is really important to you. think of the most important areas of your life : Careers Relationships Family Leisure activities 34. Havinga target date helps you work on short, medium and long-term goals. Helps prioritise as you get closer to the target. Write down I want to do a yoga course by March not just I want to do a yoga course. Split goals into the: Short term (e.g. for the next month) Medium term (e.g. for the next year) Long term (e.g. for the next 3 years) 35. willallow you to "see" time and plan how to use it you will know how much time you want to allocate to any task you will also have the ability to keep an eye on your advancement 36. understandhow to create an importance level and assign it to all the things in your life does not mean doing only what is important and leaving out on rest Your values will help you 37. Donating for charityRELATIONSHIPS 38. MIND 39. A form of cognitive-behavioral therapy in which somebody is encouraged to examine and change irrational thought patterns (irrational thinking) and beliefs in order to reduce dysfunctional behavior and stress.What is irrational thinking? What types of thinking are problematical for human beings? 40. Ellis suggested that a small number of core beliefs underlie most unhelpful emotions and behaviours. Core beliefs are underlying rules that guide how people react to the events and circumstances in their lives. Here is a sample list of such of these: 1. I need love and approval from those around to me. 2. I must avoid disapproval from any source. 3. To be worthwhile as a person I must achieve success at whatever I do. 4. I cannot allow myself to make mistakes. 5. People should always do the right thing. When they behave obnoxiously, unfairly or selfishly, they must be blamed and punished. 6. Things must be the way I want them to be. 41. 7.My unhappiness is caused by things that are outside my control so there is nothing I can do to feel any better.8. I must worry about things that could be dangerous, unpleasant or frightening otherwise they might happen. 9. I must avoid lifes difficulties, unpleasantness, and responsibilities. 10. Everyone needs to depend on someone stronger than themselves. 11. Events in my past are the cause of my problems and they continue to influence my feelings and behaviours now. 12. I shouldnt have to feel discomfort and pain. 13. Every problem should have an ideal solution. 42. Weare spiritual beings having a physical experience. We have originated from nowhere to this life. We grew according to some preset pattern driven by a mysterious force. This same force causes old age and ultimately death. 43. Driver IntelligenceReins - MindPassenger SoulHorses - Senses 44. Bhagawad geetha 45. oWhat did you produce, owhich you think got destroyed? oYou did not bring anything, owhatever you have, you received from here. oWhatever you have given, you have given only here. oWhatever you took, you took from Here. oWhatever you gave, you gave here.oYou came empty handed, oyou will leave empty handed.