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STRESS MANAGEMNT 1. What is Stress?

Stress is a state that occurs when people undergo a pattern of physiological and psychological responses; when faced with events or set of consequences they perceive as endangering their physical or psychological well being; and they are unsure of their ability to handle them. 2. Is all Stress bad? No, mild stress can be beneficial. There is a saying, “Some stress is essential for life, too much can be damaging and too little boring”. 3. Relationship between Stress and Performance


xii.4. Major Life Changes (Life Events) c. xi. x. d. Daily Hassles like power failures. Catastrophes-A catastrophe is a sudden. vi. Law etc. iii. Life Styles example sedentary and Jobs example Medicine. Avoidance-Avoidance. Rigid Rules/ Rigid Routines Urgency and Deadlines Overworked Lack of Recreation Lack of Training War/ Border Area Duties Postings/ Temp Duties Lack of Communication Lack of Accommodation Promotion/ Demotion/ Punishment ACR Zero Error Syndrome 2 . Conflicts(Approach-Approach. What are Stressors? The circumstances that cause stress are called stressors. e. traffic jams etc. Types of Stressors a. iv. vii. ii. ix. v. b. ApproachAvoidance) f. often life-threatening calamity or disaster that pushes people to the outer limits of their coping capability. viii. Organizational i. 5.

What the Event Means to You? Cognitive Errors Personality Traits Type ‘A” Behavior How Much Stress You Feel? Feeling Of Competency Predictability Of Stressful Events Availability Of Social Support Control Over Duration 7. the breathing and perspiration increases. GAS goes to its second stage called resistance or adaptation which is mediated by Hypothalamic-Pituitary-Adrenal Axis. . It secretes further hormones that increase blood sugar levels to sustain energy and raise blood pressure. The muscles tense.g. Mobile and Media 6. irritability and lethargy as the effort to sustain arousal slides into negative stress. concentration lapses. b. 3 . If this adaptation phase continues for a prolonged period of time sufferers become prone to fatigue. the eyes dilate. Factors Determining the Severity of Stressful Events FACTORS DETERMINING THE SEVERITY OF STRESSFUL EVENTS Cognitive Evaluation. the heart beats faster. General Adaptation Syndrome (GAS)-The Stress Response a. and the stomach may clench. Resistance: If the cause for the stress is not removed. This is the body’s response to long term protection. Alarm Reaction: This is an acute reaction by body mediated by Autonomic Nervous System through release of Adrenaline.

illness and collapse. Increased Frequency Of urine i. Effects of Stress a. Tremors 4 . Cold sweating c. Exhaustion: In this stage. Psychomotor c. Mental illnesses 9. Autonomic Effects a. Abdominal discomfort 10. Increased blood sugar level g. The body experiences "adrenal exhaustion". Decreased immune response f. Palpitations e. Diarrhea h. Pale looking b. Autonomic b. The blood sugar levels decrease as the adrenals become depleted. progressive mental and physical exhaustion. 8.c.Psychomotor a. Psychological Effects d. the body has run out of its reserve of body energy and immunity. Increased blood pressure f. Dry mouth d. Mental. Diseases related with stress e. physical and emotional resources suffer heavily. leading to decreased stress tolerance.

Fear of having disease f. Loss or gain of weight d. Being accident prone 12. Muscle Tension 11. Agitation c.Psychological a.Decreased Immune Response a. started taking drugs and alcohol p. Forgetfulness o. Worrying about the future l. Increased chances of infections 13. Regression j. Fear of failure k. Decreased or increased appetite c. Constant low mood and low self esteem g.Psychiatric Disorders 5 . Irritability i. apprehensiveness e. Increased smoking. Aggressive Acts d. Disturbed or excessive sleep b. Weeping episodes h. Inability to concentrate n. Panic attacks.b. Preoccupation with thoughts/tasks m.

How to recognize Stress? a. Social Readjustment Scale 15. Dissociative Disorders c. Danger signals at work c. Post Traumatic Stress Disorder 14.a. Reluctance to discuss the problems f. Somatoform Disorders d.Danger Signals at Work a. Acute Stress Reaction e. Spending too little time with the family e. Complaints about the quality of work b. Feeling that life is no fun c. Not inclined to take physical exercise regularly 16. Adjustment Disorders f. Inability to determine the priorities d. Anxiety Disorders b.Danger Signals at Home a. Frustrations and failures to get the desired results c. No contribution to important domestic decisions b. Regularly coming late to home d. Ill prepared commitments and meetings e. Clashes with colleagues 6 . Danger signals at home b.

"Social Readjustment Rating Scale" by Thomas Holmes and Richard Rahe S No. Event 1. 12. 2. 7. 6. Death of Spouse Divorce Menopause Separation from Living Partner Jail Term or Probation Death of Close Family Member (Other than Spouse) Serious Personal Injury or Illnesses Marriage or Establishing Life Partnership Fired at Work Marital or Relationship Reconciliation Retirement Change in Health of Immediate Family Member Work More than 40 Hours Per Week Pregnancy Sex Difficulties Gain of New Family Member Unit Value 100 60 60 60 60 60 45 45 45 40 40 40 35 35 35 35 7 . 10. Too busy to have holidays or even a day off g. 5. 4. Memory impairment or lack of concentration 17. 9. 8. Unwilling to discuss the problem with colleagues i. 3. 11. Taking work at homes at nights and weekends h. 15.f. 13. 14. 16.

18. smoking etc) Chronic allergies Trouble with boss Change in work hours or conditions Moving to new residence Presently in pre-menstrual period Change in schools Change in religious activities Change in social activities (more or less than before) Minor financial loan Change in frequency of family get-togethers 35 35 30 30 25 25 25 25 25 25 20 20 20 20 20 20 15 15 15 15 15 15 10 10 8 . 40. 36. 29. 23. 35. 38. 21. 30. change in roommates) Change in personal habits (diet. 27. 22. 33. 20. 25. 26. 32. or with children Outstanding personal achievement Spouse begins or stops work Begin or end school Change in living conditions (visitors. 37. 31. 39. Business or Work Role change Change in Financial State Death of a Close Friend (Not a Family Member) Change in Number of Arguments (With Spouse or Life Partner) Mortgage or loan for a major purpose Foreclosure of mortgage or loan Sleep less than eight hours per night Change in responsibilities at work Trouble with in-laws. 28. 24. exercise.17. 19. 34.

Relaxation Techniques 19. Financial Management k. Develop support g. Denial c. Moderate 201-299 (50% chance of illness. Maintain Healthy Life Style d. Regression 9 . 43. Repression b.Defense Mechanism a.41.Stress Management a. Develop Positive Personal Habits e. Develop good communication skills f. Rationalization d. Work Management i. 42. Time Management h. Vacation Presently in winter holiday season Minor violation of the law • TOTAL SCORE ________________ 10 10 5 • Mild 151-200 (33% chance of illness. Anger Management j. Defense Mechanism b. Major 300 or greater (80% chance of illness) 18. Coping Strategies c.

Identify maladaptive pattern if any c. Excessive use of defense mechanism b. Maladaptive 21. Conscious effort to change the coping strategy d. Adaptive b.Emotion Reducing a. Revise the decision if needed 23. Problem solving b. Positive appraisal 24. Examine the outcome h. Deliberate self harm 10 .Coping Strategies a. Emotion reducing 22. Identify specific stressor b. Collection of data & information about different aspects of problems e.Problem Solving a.Maladaptive Coping Strategies a. Consider and weigh different options f. Ventilation b.Adaptive Coping Strategies a. Implement the situation g.e. Substitution 20. Drug abuse c.

Histrionic behavior e. Be assertive h.Good Communication Skills a. Take balanced diet b. Sleep well d. Do things you enjoy i. Do not abuse drugs e. Withdrawing from friends. Plan leisure time/ Take holidays 26. family and activities g. Know what’s important g. Avoidance behavior (Procrastinating. Sleeping too much) 25.Positive Personal Habits a. Exercise regularly c. Develop hobbies/ Seek new interest j. Giving compliments 11 .d. Aggressive behavior f. Be kind to yourself b. Talk out problems d.Maintain Healthy Life Style a. Be in control of yourself f. Add humor e. Do not be perfectionist c. Faith in religion 27.

Giving feedback f. Disengage from that situation by leaving that place if possible 12 . Once anger overwhelms you than take deep breaths d.Time management TIME MANAGEMENT • • • • • • Do not procrastinate Do not over do Pace yourself Make a list Take a break Be aware of stress Urgent Not Urgent II Import.b. Starting a conversation 28. Receiving criticism e. Receiving compliments c.Anger Management a. Giving criticism d. Identify signs of anger c. Do not feel embarrassed b.I ant Not III Important IV 29.

Stretch stress b.Stress Stretch a. b. Sublimate your energy in some positive way like sports 30.e. When you are under stress. Yoga f. Visual Imagery i. 32.Relaxation Techniques a. Take a minute to gently and slowly move your head from front to back. Meditation g. Distract yourself by taking glass of water f. side to side. Massage l. Color therapy k. Breathing exercises c. tension accumulates in your neck and jaw. stretch your mouth open and slowly move your lower jaw from side to side and front to back. Aroma therapy j. Deep breathing 13 . Stress releasing gadgets 31. Biofeedback d. Self hypnosis e. and in a full circle.Breathing exercises a. Talk to yourself g. For your jaw. Aerobic exercises h.

Take a deep breath through nose c.Abdominal Breathing a. Breathe out through your mouth on a slow count of six.Biofeedback a. Push your stomach out as you breathe in. Exhale slowly 34. Now contract your abdominal muscles and do the same e. Contract your both lower limbs and at the same time inhale through nose b. 35. Keep it till count of 6 c.Deep Breathing a. Relax your muscles b.b. c. d. Repeat two more times. Do about thrice a day 36. Breathe in through your nose on a slow count of three. It is some control of biological functions 14 . Than contract your upper limbs f. Hold the breath d.Progressive Muscular Relaxation a. Than relax the muscles and exhale slowly through mouth d. Abdominal breathing c. Lastly contract your whole body g. b. Progressive muscular relaxation 33.

Breathing b. Think of the most relaxing place d. Meditation 39. You measure the blood pressure.Self Hypnosis a. For 10-15 minutes 2-3 times a day 40.b. Close your eyes b. Breathe deeply c. If it is high than you apply relaxation techniques and lower it c.Aroma Therapy 15 . Use all your senses to get engross into that scene e.Visual Imagery a. It is through self suggestion 38.Yoga a. In this way you gradually reduce the blood pressure 37. Postures c.

courage to change the things I can and wisdom to know the difference” 16 .SERENITY PRAYER “God grant me the serenity to accept the things I cannot change.