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STRESS

MANAGEMENT

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WHO defines health as
“A state of complete physical, mental and
social well being and not merely the
absence of disease or infirmity”
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And --- stress affects all these three states

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Today’s topic aims at:
a. Promote - Physical, mental and social
fitness
b. Prevent - departure from the set goal at work
owing to lack of conviction and
poor concentration
c. Protect - the individual from the bad effects
of excess stress
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Pre-historic man
his needs.....

•Food
•Sleep
•Sex
_____________

Fight or Flight response

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What is Stress?

Stress is defined as the changes our
body and mind experience in
response to the continually changing
environment
In adjusting to different
circumstances, stress will help or
hinder us depending on how we react
to it
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Stressors in our daily lives
Domestic environment
•Spouse
•Children
•Other family members

Work environment
•Boss
•Colleagues
•Subordinates
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Occupational

•Lack of goal clarity

•Role conflict

•Monotonous and repetitive work

•Under utilisation of skills

•Too much or too little supervision

•Lack of involvement in decision making 138
Flow Chart
Stress

Hypothalamus
(CTSF)

Pituitary
(ACTH)
(Circadian Rhythm)

Adrenal gland

Cortex Medulla 9
Stress generates……
• Physical effects • Positive feelings
• Emotional effects • Negative feelings

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Positive feelings +++
• Propel us to action
• Result in a new awareness
• Look forward to an exciting new
perspective
• Sense of achievement and pride
• Total satisfaction

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X Y

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Negative feelings ----
• Distrust
• Anger
• Rejection
• Dejection
• Depression
• Isolation

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STRESS GRAPH
PERFORMANCE

STRESS 15
Tell-tale signs of Acute Stress
1. Undue exhaustion
2. Highly irritable
3. Loss of appetite
4. Communication block
5. Need for alcohol/tranquillizers
6. Sleep disturbance 16
Symptoms of stress
• Headache Palpitations
• Giddiness Breathlessness
• Dry mouth Nervous
• Sweating Insomnia
• Nausea & Vomiting Muscle spasm
• Loss of appetite Diarrhoea
• Butterflies in the stomach Flushing

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Stress-related health problems
• Gastric Ulcer
• Migraine
• Hypertension
• Sleep Disorders
• Diabetes
• Asthma
• Skin Allergy
• Obesity
• Anxiety Neurosis(G A D)
• Anorexia Nervosa
• Heart Attack (M I)
• Stroke (Paralysis)

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General Anxiety Disorders(G A D)
The entities are:
Anxiety state
Panic attacks
Phobias
Obsessive compulsive disorder
Features
Restless, feeling keyed up
Easily fatiguable
Concentration difficulties
Highly irritable; easily provoked
Insomnia 19
Insufficient stress Excessive stress
produces……. produces……

Boredom Anxiety
Dejection Worry
Depression Tension
Optimum stress
Produces…….

Satisfaction
Sense of achievement
Enrichment

STRIVE FOR OPTIMUM STRESS
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How to manage stress?
You need to reduce/modify the
stressors
* Sources of stress
*Reaction to stress
It is not possible to eliminate stress
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1. Be aware of your stressors and your physical and emotional
reactions.
2. Recognize what you can change.
Moderate your physical reactions to stress:
• Counting ten
• Slow deep breathing
• Allow the other person to burn out
• Communicate effectively
• Empathise
• Consult doctor
• Medication, if necessary.
Moderate your emotional reactions to stress
• Are you exaggerating your stressors?
• Are you over reacting?
• You want to prevail in every situation?
• Are you over zealous?
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Emotional Reactions

•Moderate your views.
•Temper your excess emotions. Empathy
•Be assertive, don’t be aggressive. Sympathy
•Don’t labour on the negative aspects. Apathy
•Be compassionate Antipathy

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Maintain your physical health
•Exercise -- moderate, regular and rhythmic activity -- e.g. jogging,
cycling, swimming.
•Eat well-balanced nutritious meals.
•Maintain your ideal weight.
•Relaxation techniques - Yoga, meditation.
•Avoid nicotine, excessive caffeine/alcohol.
•Mix leisure with work -- get away when you can.
•Get sufficient sleep.
•Periodical health check-up.

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Maintain your emotional health

•Develop mutually supportive friendships/relationships.
•Expect some frustrations, failures, and sorrows.
•Have faith and confidence in yourself.
•Be kind and gentle with yourself.
•Pursue realistic goals.
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WE ALL NEED A CERTAIN
AMOUNT OF STRESS TO
KEEP GOING

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The right amount of stress
brings out the best in us

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Thank you

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