STRESS MANAGEMENTLOSHY CHANDRAN

The human reaction to events in our environment.

Han Selye defines stress as wear and tear on the body

WHAT IS STRESS ?

Getting into college

Getting married

First day of the job.

EUSTRESSClick icon to add picture

KNOW YOUR STRESS

▪ General Stress

▪ Cumulative Stress

▪ Acute Traumatic Stress

▪ Post Traumatic Stress

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

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

GENERAL ADAPTATION SYNDROME

Stage 1: Alarm Reaction

Stage 2: Stage of Resistance

Stage 3: Stage of Exhaustion

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

LONG TERM PHYSICAL STRESS SYMPTOMS

Insomnia

Change in Appetite

Aches and pains

Frequent colds

Feelings of intense and long term tiredness

Prone to illness

BEHAVIORAL STRESS SYMPTOMS

Talking too fast

Talking too loud

Twitching

Nail biting

Grinding teeth

Pacing

Over reacting

Emotional

Irritable

Irrational

Defensive

Hostile

Aggressive

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

HOW TO DEAL WITH

STRESS?

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

REST

Get a minimum of 6 hours of continuous sleep

EXERCISE

▪ Exercise at least twenty minutes, five times a week.

▪ Break a sweat to release endorphins.

▪ Practice Yoga, Meditation and breathing techniques.

SHARE

Talk things out with someone you trust – a family member or a good friend

BE ORGANIZED

▪ Make an increased effort to organize your life

▪ Ask for help

▪ Delegate things when you need to

CONTROL ANGER

▪ Learn to manage your anger

▪ Anger affects your health

▪ Anger causes you to over react to many situations

PLAY THERAPY

▪ Fill your life with fun things to do !

▪ Keep your sense of humor

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.

HEALTHY LIVING TIPS

▪ Relaxing needs to be part of your daily routine.

▪ Schedule “me” time.

▪Be Optimistic.

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

RELAX……