STRESS MANAGEMENT

OBJECTIVES
 Determine the types, causes and effects of stress in an individual.
 Manage stress through effective application of stress-reduction
measures
 Develop a personal action plan to manage stressors in the
environment.
 Uphold balance and healthy lifestyle to control stress in the long run.
 Promote positive responses to stressful conditions through effective
coping.
 Develop positive perception and experience in stress management.
DEFINITION OF TERMS
1. STRESSOR- an agent or stimulus that causes stress

2. STRESS- anything that poses a challenge or a threat to our well-

being.

3. STRESS MANAGEMENT - refers to the wide spectrum of

techniques and psychotherapies aimed at controlling a person's
levels of stress, especially chronic stress, usually for the purpose of
improving everyday functioning.
DEFINITION OF TERMS
4. COPING MECHANISM- something a person does to deal with a
difficult situation.

5. FIGHT OR FLIGHT RESPONSE- a physiological reaction that occurs

in response to a perceived harmful event, attack, or threat to
survival.
 STRESS
-Coined by Hans Selye in 1936, who defined
it as “the non-specific response of the body
to any demand for change”.
-A specific response by the body to a
stimulus, as fear or pain that disturbs or
interferes with the normal physiological
equilibrium of an organism.
 STRESS-FIGHT OR FLIGHT RESPONSE

•Our fight-or-flight response is our body's

sympathetic nervous system reacting to a stressful
event.

•Our body produces larger quantities of the

chemicals cortisol, adrenaline and noradrenaline,
which trigger a higher heart rate, heightened
muscle preparedness, sweating, and alertness - all
these factors help us protect ourselves in a
dangerous or challenging situation.
STRESS-FIGHT OR FLIGHT RESPONSE

Non-essential body functions slow

down, such as our digestive and
immune systems when we are in
fight-or flight response mode. All
resources can then be
concentrated on rapid breathing,
blood flow, alertness and muscle
use.
 HOW WE RESPOND TO STRESS AFFECTS OUR HEALTH

We do not all interpret each situation

in the same way.
Because of this, we do not all call on
the same resources for each situation
We do not all have the same
resources and skills.
 TYPES OF STRESS
1. ACUTE STRESS
Acute stress is the most common type of
stress. It’s your body's immediate reaction to
a new challenge, event, or demand, and it
triggers your fight-or-flight response.
Acute stress isn't always negative. It's also the
experience you have when riding a
rollercoaster or having a person jump out at
you in a haunted house
TYPES OF STRESS
2. EPISODIC ACUTE STRESS
When acute stress happens frequently,
it’s called episodic acute stress.
People who always seem to be having a
crisis tend to have episodic acute stress.
They are often short-tempered, irritable,
and anxious.
TYPES OF STRESS
3. CHRONIC STRESS
If acute stress isn't resolved and begins to
increase or lasts for long periods of time, it
becomes chronic stress. This stress is
constant and doesn’t go away. It can stem
from such things as:
poverty
dysfunctional family
an unhappy marriage
a bad job
TYPES OF STRESS
Chronic stress can be detrimental to your
health, as it can contribute to several serious
diseases or health risks, such as:
heart disease
Cancer
lung disease
Accidents
cirrhosis of the liver
suicide
MOST COMMON CAUSES OF STRESS
Bereavement
Family problems
Financial matters
Illness
Job issues
Lack of time
Moving home
Relationships (including
divorce)
SYMPTOMS OF STRESS

 Blood pressure rises

 Breathing becomes more rapid
 Digestive system slows down
 Heart rate (pulse) rises
 Immune system goes down
 Muscles become tense
 We do not sleep (heightened state of
alertness)
AREAS OF THE BODY AFFECTED (STRESS)
WHO IS MOST SUSCEPTIBLE TO STRESS?

Stress comes in all forms

and affects people of all
ages and all walks of life.
No external standards can
be applied to predict stress
levels in individuals.
FACTORS INFLUENCING DEGREE OF STRESS

Physical health
Quality of interpersonal relationships
Number of commitments and
responsibilities
Degree of others' dependence upon and
expectations
The amount of support receive from others
Number of traumatic events recently
occurred in lives.
STRESS RELIEF MEASURES
Identify your stress triggers
Think about strategies for dealing with
them.
Don't feel like you have to figure it out on
your own.
Engage yourself in practices that lowers
stress such as massage, soak in a bubble
bath, dance, listen to music and watch a
comedy.
Maintain a healthy lifestyle.
TIME MANAGEMENT VS. STRESS

Identify your best time of day.

Make a list of things you have to do
Vary your activities
Try not to do too much at once
Take breaks and take things slowly
DIAGNOSIS OF STRESS
A good primary care physician (GP - General Practitioner)
should be able to diagnose stress based on the patient's
symptoms alone
A wide range of approaches to stress diagnosis have been
used by health care professionals, such as the use of
questionnaires, biochemical measures, and physiological
techniques.
The most practicable way to diagnose stress and its effects
on a person is through a comprehensive, stress-oriented,
face-to-face interview.
STRESS TREATMENT
COGNITIVE BEHAVIORAL THERAPY (CBT)
-helps understand your thought patterns, recognize your trigger points and identify positive
actions you can take.

MINDFULNESS BASED STRESS REDUCTION (MBSR)

-combines mindfulness, meditation and yoga with a particular focus on reducing stress.
STRESS TREATMENT
MEDICATIONS
Sleeping pills or minor tranquillizers
Antidepressants
Medication to treat any physical
symptoms of stress, such as irritable
bowel syndrome (IBS), or high blood
pressure
 STRESS TREATMENT
ECOTHERAPY

- A way of improving your wellbeing and self-

esteem by spending time in nature. This can
include physical exercise in green spaces or taking
part in a gardening or conservation project.
COMPLEMENTARY AND ALTERNATIVE THERAPIES

 Acupuncture
 Aromatherapy
 Massage
 Traditional Chinese
Medicine
ROLES OF SUPPORT PERSONS
Help them reflect on whether they are stressed.
Listen to how they are feeling
Reassure them that stressful situations can pass.
Help them identify their triggers.
Help them address some causes of stress.
Help them learn and practice relaxation techniques
 A TO Z OF STRESS MANAGEMENT
A-Always take time for yourself, at least 30 minutes per day.
B-Be aware of your own stress meter: Know when to step
back and cool down.
C-Concentrate on controlling your own situation, without
controlling everybody else.
D-Daily exercise will burn off the stress chemicals.
E-Eat lots of fresh fruit, veggies, bread and water, give your
body the best for it to perform at its best.
F-Forgive others, don't hold grudges and be tolerant -- not
everyone is as capable as you.
G-Gain perspective on things, how important is the issue?
 A TO Z OF STRESS MANAGEMENT
H-Hugs, kisses and laughter: Have fun and don't be afraid to
share your feelings with others.
I- Identify stressors and plan to deal with them better next
time.
J-Judge your own performance realistically; don't set goals
out of your own reach.
K-Keep a positive attitude, your outlook will influence
outcomes and the way others treat you.
L-Limit alcohol, drugs and other stimulants, they affect your
perception and behavior.
M-Manage money well, seek advice and save at least 10 per
cent of what you earn.
N-No is a word you need to learn to use without feeling
guilty.
 A TO Z OF STRESS MANAGEMENT
O-Outdoor activities by yourself, or with friends and family,
can be a great way to relax.
P-Play your favorite music rather than watching television.
Q-Quit smoking: It is stressing your body daily, not to mention
killing you too.
R-Relationships: Nurture and enjoy them, learn to listen more
and talk less.
S-Sleep well, with a firm mattress and a supportive pillow;
don't overheat yourself and allow plenty of ventilation.
T-Treat yourself once a week with a massage, dinner out, the
movies: Moderation is the key.
U-Understand things from the other person's point of view.
 A TO Z OF STRESS MANAGEMENT

V-Verify information from the source before exploding.

W-Worry less, it really does not get things completed
better or quicker.
X-Xpress: Make a regular retreat to your favorite space,
make holidays part of your yearly plan and budget.
Y-Yearly goal setting: Plan what you want to achieve based
on your priorities in your career, relationships, etc.
Z-Zest for life: Each day is a gift, smile and be thankful that
you are a part of the bigger picture.
THANK YOU!