UNDERSTANDING STRESS:MODULE 1

What is stress

Actions and circumstances to which you cannot respond adequately or which require a response that causes excessive wear and tear on the body. Emotional and physical reaction to change. Adverse reaction to excessive pressure or demands Not all stress is bad !!! it is a creative

accident prone. insomnia. chest pains. ulcers. Diarrhea. Stomach & digestive disturbances. heart attack.The Physical Signs of Stress Increased heart rate. alcoholism . sweating.high blood pressure . Head aches.

friction.The Mental Signs of Stress Tension. evasion. reactive. Apprehension . critical. anger. tightness. anxiety. discontentment. Resistance. worry. Guilt. impatience.

Effects of Stress MENTAL BEHAVIOURAL .

consumerism. media. pollution Internal change of attitude. government policies. aspirations. jealousy. population explosions. hurry. fear. hatred.External & Internal causes of Stress External Fast changing world. approach .

From Victim to Agent of Change Victim  Blaming  Manipulating  Forcing  Resisting  Fighting  Fleeing  Criticizing Change Agent Objective Helper Process Helper Counsellor Stabilizer Referee Educator Energizer .

Stress Management Skills  DETACHMENT  FILTERING  CONTROLLING  NOT ABSORBING  STABILIZING  HUMOUR .

MENTAL – EMOTIONAL – PHYSICAL – .4 Levels of Stress SPIRITUAL –.

Causes or Triggers of Stress EVENTS. AND CIRCUMSTANCES AT WORK EVENTS. SITUATIONS. SITUATIONS. AND CIRCUMSTANCES AT HOME .

Eustress (Useful Stress): Stressor is within limits and the body has enough resources to cope up with it . When the stress makes us cope up with it . we feel satisfied and happy and it leads to better integration of our personality. Such stress is beneficial for our motivation and growth. .Types of Stress !!! Depends on what it does for you !!! Stressors are Neutral Types of stress : Distress : Stressors are too demanding and depletes resources of Body or when we do not have adequate resources to meet the demands distress is caused .

and your senses become sharper. including adrenaline and cortisol. muscles tighten. increase in stomach acids. breath quickens. speed your reaction time. and enhance your focus – . Your heart pounds faster. blood pressure rises. These hormones rouse the body for emergency action. your nervous system responds by releasing a flood of stress hormones. These physical changes increase your strength and stamina.Fight or Flight : Phsiology • • • The Body’s Stress Response When you perceive a threat.

Physiological Stress 1st way to relieve the physiological stress Cardiovascular Health .

Physiological Stress 2nd way to relieve the physiological stress Dietary Health • • Stress leads to over eating. and increased physical effects of stress on our body Unhealthy foods add Chemical Stress to our bodies . obesity.

Physiological Stress Resiliency Exercise HOW DOES EXERCISE HELP WITH STRESS? • Increases positive chemical reaction in the brain and increases energy (endorphins) • Alleviates pressure through physical action that requires focus and concentration • Reduces stress by building self confidence and generation self control over your mind • and body TIPS FOR SUCCESS • Do something you like • Create a schedule or exercise plan (Stick to it) • Set a goal • Find a buddy • Try new things • Commit .

enable. empower and teach positive and healthy reactions Relaxation training – deep concentration. mental focus.What needs to change? . etc.Psychological Stress Treating psychological stress Counseling. Cognitive Therapy techniques – learn how to examine what is important and prioritize (Time Management Matrix) . breathing.

Time Management Matrix .

Psychological Stress Resiliency in psychological stress DEEP RELAXATIONS STRATEGIES • • • Meditation Yoga Autogenic training • • Self. .hypnosis Regular practice of these techniques will provide conditioning to your body to inhibit the negative effects of stress.

Eliminating stressors in: SOCIAL STRESS .

Take time to learn about yourself .Social Stress Methods of combating social stress • Develop a new social support Keep in touch and show your family how much you appreciate them and how important they are to you. • • Keep a positive outlook.

• Use Humor to release stress hormone levels and keep things in prospective. • Be proactive and make the first move to keep in touch. open minded and take the initiative to make new friends and work relationships. • Stay proactive.Social Stress Methods of combating social stress continued… • Find a support group for people who are going through a similar experience. • Create an open and friendly support system for coworkers so they feel like they can turn to you when necessary. make sure they reduce and not increase your stress. . • Avoid people who are non-supportive. • Keeping family and friends close for support and keeping bonds are important for getting past stress.

Social Stress Benefits of eliminating social stress • Helps to develop skills in problem solving and communication Learn how to manage your emotions Gives you a sense of belonging • • • • Rely on others and yourself To view yourself in a positive manner .