Stress Management For Foundation Course MBBS

Stress management
Dr Shishir Kumar
Dr Jonathan L
Mrs Agneita Aiman
Click to edit Master title style
Stress
14/12/2023 Stress Management for Foundation Course 2
Basic Concepts about Stress
• Stress is defined by how the body reacts to demands – external or internal

demand
• Individuals behave differently during stress because of the way they

perceive stress –
•(examples might be a roller coaster ride, public speaking, relocating to

another country etc.)

Is stress necessary?
• Stress is a part of our lives
Eustress Vs Distress
• Eustress: similar situation will make us feel energetic, adaptable,

approachable and relaxed
• Distress: feeling exhausted, anxious, fretful, aggressive and defensive.

Why talk about stress management?
• To utilize resources and use effective coping strategies
• To reduce the burden of stress.
• People who learn stress management skills respond to a greater degree to a

stressor but return to their resting state sooner than those not trained.

Stress
• 3 elements:
• Stressor – stimulus (causes of stress)
• Stress reactivity – response to that stimulus
• Strain – outcome of the stress reactivity to that stimulus

Stressor
• Stressors can be:
• Biological and environmental (toxins, heat, cold)

• Psychological (threat to self-esteem, depression)
• Sociological (financial loss, unemployment, social isolation)
• Philosophical (loss of purpose or goal in life)
• Sources of Stress: External or internal

Stressors
• Event stressors
• Examples: failing exam, job interview, job loss, accident, deadline, maid
didn’t come
• Chronic stressor
• Examples: war, effects of natural calamities, financial problems, long-
term relationship problems, unsatisfactory job/career, chronic illnesses

Can we note down
some common stressors


How do we respond to
stress?

Emotions
while under
stress

Click
Stressto edit Master title style
response
Fight
Flight
Freeze
Short term effects of stress
• Physical
• Cognitive
• Emotional
• Behavioural
Long term effects
• Cardiac problems and strokes

• Diabetes and Hypertension
• Immune suppression
• Sleep disturbances
• Premature ageing
• Predisposition to Psychiatric illnesses


Stress measurement

Question 1
In the last 1 month how often have you been upset because of
something that happened unexpectedly?
ಕಳೆದ ಒಂದು ತಿಂಗಳಲ್ಲಿ ಅನಿರೀಕ್ಷಿತವಾಗಿ ಏನಾದರೂ ಆಗಿದ್ದಾಗ ಎಷ್ಟು ಬಾರಿ ಬೇಜಾರಾಗಿದ್ದೀರಿ ?
Never Almost Never Sometimes Fairly Often Very Often
ಎಂದಿಗೂ ಇಲ್ಲ ಬಹುಮಟ್ಟಿಗೆ ಇಲ್ಲ ಕೆಲವೊಮ್ಮೆ ಸಾಮಾನ್ಯವಾಗಿ ಹೆಚ್ಚಿನ ಸಲ
0 1 2 3 4

Question 2
In the last 1 month how often have you - Felt that you were unable to
control the important things in your life?
ಕಳೆದ ತಿಂಗಳಲ್ಲಿ ಎಷ್ಟು ಬಾರಿ ನಿಮ್ಮ ಜೀವನದ ಪ್ರಾಮುಖ್ಯವಾದ ವಿಷಯಗಳನ್ನು ನಿರ್ವಹಿಸಲು
ಅಶಕ್ತನಾಗಿದ್ದೇನೆ ಎನ್ನುವ ಭಾವನೆ ವ್ಯಕ್ತವಾಗಿದೆ?
0 1 2 3 4

Question 3
In the last 1 month how often have you - Felt nervous and "stressed"?
ಕಳೆದ ತಿಂಗಳಲ್ಲಿ ಎಷ್ಟು ಬಾರಿ ನೀವು ಧೈರ್ಯ ಕಳೆದುಕೊಂಡಿದ್ದೀರಿ ಮತ್ತು ಒತ್ತಡಕ್ಕೆ ಒಳಗಾಗಿದ್ದೀರಿ?
0 1 2 3 4

Question 4
In the last 1 month how often have you - Felt unsure about your
ability to handle your personal problems?
ಕಳೆದ ತಿಂಗಳಲ್ಲಿ, ನಿಮ್ಮ ವೈಯಕ್ತಿಕ ಸಮಸ್ಯೆಗಳನ್ನು ನಿಭಾಯಿಸಿಕೊಳ್ಳಲು ನೀವು ಅಶಕ್ತರಾಗಿದ್ದೀರಿ
ಅನಿಸುತ್ತಿದೆಯೇ?
0 1 2 3 4

Question 5
In the last 1 month how often have you - Felt that things weren’t
going your way?
ಕಳೆದ ತಿಂಗಳಲ್ಲಿ, ಎಲ್ಲಾ ವಿಷಯಗಳು ನಿಮ್ಮ ದಾರಿಯಲ್ಲೆ ಹೋಗಿಲ್ಲ ಎಂದು ಎಷ್ಟು ಬಾರಿ ಅನಿಸಿದೆ?
0 1 2 3 4

Question 6
In the last 1 month how often have you - Found that you could not
cope with all the things that you had to do?
ನೀವು ಮಾಡಬೇಕಾಗಿರುವ ವಿಷಯಗಳು ನಿಮಗೆ ನಿಭಾಯಿಸಲು ಆಗಲಿಲ್ಲ ಎಂದು ಎಷ್ಟು ಬಾರಿ
ಅನಿಸಿದೆ?
0 1 2 3 4

Question 7
In the last 1 month how often have you - Been unable to control
irritations in your life?
ಕಳೆದ ತಿಂಗಳಲ್ಲಿ, ನಿಮಗೆ ಆಗಿರುವ ಕಿರಿ ಕಿರಿ ಯನ್ನು ನಿಭಾಯಿಸಲು ಅಶಕ್ತರಾಗಿದ್ದೀರಿ?
0 1 2 3 4

Question 8
In the last 1 month how often have you Felt that you weren’t on top
of things ?
ಕಳೆದ ತಿಂಗಳಲ್ಲಿ ಎಷ್ಟು ಬಾರಿ ನಿಮಗೆ ಕೆಲಸ ಕಾರ್ಯಗಳು ನಿಮ್ಮ ನಿಯಂತ್ರಣದಲ್ಲಿ ಇಲ್ಲ ಎನ್ನುವ
ಅನುಭವವಾಗಿದೆ?
0 1 2 3 4

Question 9
In the last 1 month how often have you - Been angered because of
things that happened that were outside your control?
ಕಳೆದ ತಿಂಗಳಲ್ಲಿ, ಕೆಲವು ವಿಷಯಗಳು ನಿಮ್ಮ ಹಿಡಿತದಿಂದ ಹೊರಗೆ ಹೋಗಿದ್ದುದಕ್ಕೆ ಎಷ್ಟು ಬಾರಿ
ನೀವು ಸಿಟ್ಟಾದ ಅನುಭವವಿದೆ?
0 1 2 3 4

Question 10
In the last 1 month how often have you - Felt difficulties were piling
up so high that you could not overcome them?
ಕಳೆದ ತಿಂಗಳಲ್ಲಿ, ನಿಮಗೆ ಕಷ್ಟಗಳಿಂದ ಹೊರಗೆ ಬರಲು ಆಗುವುದಿಲ್ಲ ಎಂದು ಅನಿಸಿದೆಯಾ?
0 1 2 3 4

Results

Results
• 0 to 13 - Low stress
• 14 to 26 – Moderate stress
• 27 – 40 – High stress.


The Process of Stress
Appraisal Coping
Stressor Stress Outcome

Appraisal of Stressors
High Stress
See stressor Cannot cope

as a threat
Stressor Appraisal Stress
See stressor Can cope
as a challenge
14/12/2023 Low Stress

Stress Management for Foundation Course 34
What is NOT under your control What is under your control

The Role of Control in Stress Reduction
Focus on Put aside

what is in your control what is out of your control
 Examples of areas in your control:  Examples of areas outside of
• Your ability to prioritize work & your control:
personal obligations • How people respond to you
• Your reactions to events and people • Other people’s feelings
• Your thoughts
 Focusing on areas outside of
 Focusing on areas in your control your control results in:
results in: • Feeling hopeless
• Feeling empowered • Feeling anxious
• Feeling relief • Feeling STRESSED

Thought-Behavior-Emotion Cycle

The Link Between
Thoughts, Behavior, and Emotion
Your thoughts impact your behavior:
 Sometimes we are right, sometimes we are wrong!
 There are common unhelpful patterns of thinking

Workbook
• Ask what happens when you meet a Senior Officer that you do not like/ are
afraid of
• What happens if your Boss asks you to do a job 5 mins before you need to
leave
• What happens when you make an mistake in your work
• What happens when you are told that you did a job wrong
• What if you get called to the Dean’s/ Principal’s chamber

Our Personal Role in Stress Reduction
• Recognize that thoughts impact your behavior and emotions
• “Talk Back” to your unhelpful thoughts
• Focus on what is in your control versus out of your control

Activity-
Identifying unhelpful thoughts

Coping and Managing
Stress
What is coping?


Types of Coping Strategies
1. Appraisal-focused
2. Problem-focused
3. Emotion-focused




How can you Manage stress?

1.Find a support system. • Find someone to talk to about
your feelings and experiences.

2.Click to your
Change edit attitude.
Master title style
• Find other ways to think

about stressful situations.
• "Life is 10% what happens to

us, and 90% how we react
to it."

3. Be realistic.
• Set practical goals for dealing with

situations and solving problems.
• Develop realistic expectations of

yourself and others.

4. Get organized and take
charge.
• Being unorganized or engaging

in poor planning often leads to
frustration or crisis situations,
which most always leads to
feeling stressed.
• Plan your time, make a

schedule, establish your
priorities.
5. Take breaks, give
yourself "me time."
• Learn that taking time to

yourself for rejuvenation and
relaxation is just as important as
giving time to other activities.
• At minimum, take short breaks

during your busy day

6. Take good care of yourself.
• Eat properly, get regular rest,

keep a routine. Allow yourself to
do something you enjoy each day.
• Paradoxically, the time we need

to take care of ourselves the
most, when we are stressed, is
the time we do it the least.

7. Learn to say "no."
• Learn to pick and choose which

things you will say "yes" to and
which things you will not.
• Protect yourself by not allowing

yourself to take on every request or
opportunity that comes your way

8. Get regular exercise
• Exercising regularly can help

relieve some symptoms of
depression and stress, and help
us to maintain our health.

9. Get a hobby, do
something different.
• For a balanced lifestyle, play

is as important as work.

10. Slow down
• Know your limits and cut down on the

number of things you try to do each day,
particularly if you do not have enough time
for them or for yourself.
• Be realistic about what you can accomplish
effectively each day.
• Monitor your pace. Rushing through things
can lead to mistakes or poor performance.
Take the time you need to do a good job.
• Poorly done tasks can lead to added stress.

11. Laugh, use humour.
• Do something fun and enjoyable

such as seeing a funny movie,
laughing with friends, reading a
humorous book, or going to a
comedy show.

12. Learn to relax.
• Develop a regular relaxation

routine.
• Try yoga, meditation, or some

simple quiet time.

Relaxation
Exercises
Many different kinds, but some
are:
• Deep Breathing
• Visualization: Visualization
is a nice way of giving our
minds and bodies a "mini
vacation.“
• Muscle Relaxation

• You can stay temporarily free when
your in YELLOW
• You can go when you are in GREEN ,

as you have learned to go with stress
RED
• Stay calm and think when you are in
BLUE
• If you reach , its time to
seek advice and help


CLANG
Summary
• What is stress, stressors and strain and how body responds to stress
• Short and long-term effects of stress
• How we appraise stressful situations, identifying factors we can and cannot control,
and interaction between thoughts, emotions and behavior.
• Coping with and managing stress. Relaxation techniques and making time for
ourselves
• 5 ways to mental wellbeing (CLANG / GREAT)

You may not be able to smooth

out the surf,
but you can learn to ride
the waves!

Thank you

Stress Management For Foundation Course MBBS

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Stress management

• Stress is defined by how the body reacts to demands – external or internal

• Individuals behave differently during stress because of the way they

•(examples might be a roller coaster ride, public speaking, relocating to

14/12/2023 Stress Management for Foundation Course 3

• Stress is a part of our lives

• Eustress: similar situation will make us feel energetic, adaptable,

14/12/2023 Stress Management for Foundation Course 4

• To utilize resources and use effective coping strategies

• To reduce the burden of stress.

• People who learn stress management skills respond to a greater degree to a

14/12/2023 Stress Management for Foundation Course 7

• Stressor – stimulus (causes of stress)

• Stress reactivity – response to that stimulus

• Strain – outcome of the stress reactivity to that stimulus

14/12/2023 Stress Management for Foundation Course 8

• Stressors can be:

• Biological and environmental (toxins, heat, cold)

• Sources of Stress: External or internal

14/12/2023 Stress Management for Foundation Course 10

14/12/2023 Stress Management for Foundation Course 11

14/12/2023 Stress Management for Foundation Course 12

14/12/2023 Stress Management for Foundation Course 13

14/12/2023 Stress Management for Foundation Course 14

• Cardiac problems and strokes

14/12/2023 Stress Management for Foundation Course 17

14/12/2023 Stress Management for Foundation Course 18

14/12/2023 Stress Management for Foundation Course 19

ಕಳೆದ ಒಂದು ತಿಂಗಳಲ್ಲಿ ಅನಿರೀಕ್ಷಿತವಾಗಿ ಏನಾದರೂ ಆಗಿದ್ದಾಗ ಎಷ್ಟು ಬಾರಿ ಬೇಜಾರಾಗಿದ್ದೀರಿ ?

Never Almost Never Sometimes Fairly Often Very Often

ಎಂದಿಗೂ ಇಲ್ಲ ಬಹುಮಟ್ಟಿಗೆ ಇಲ್ಲ ಕೆಲವೊಮ್ಮೆ ಸಾಮಾನ್ಯವಾಗಿ ಹೆಚ್ಚಿನ ಸಲ

14/12/2023 Stress Management for Foundation Course 20

Never Almost Never Sometimes Fairly Often Very Often

ಎಂದಿಗೂ ಇಲ್ಲ ಬಹುಮಟ್ಟಿಗೆ ಇಲ್ಲ ಕೆಲವೊಮ್ಮೆ ಸಾಮಾನ್ಯವಾಗಿ ಹೆಚ್ಚಿನ ಸಲ

14/12/2023 Stress Management for Foundation Course 21

Never Almost Never Sometimes Fairly Often Very Often

ಎಂದಿಗೂ ಇಲ್ಲ ಬಹುಮಟ್ಟಿಗೆ ಇಲ್ಲ ಕೆಲವೊಮ್ಮೆ ಸಾಮಾನ್ಯವಾಗಿ ಹೆಚ್ಚಿನ ಸಲ

14/12/2023 Stress Management for Foundation Course 22

Never Almost Never Sometimes Fairly Often Very Often

ಎಂದಿಗೂ ಇಲ್ಲ ಬಹುಮಟ್ಟಿಗೆ ಇಲ್ಲ ಕೆಲವೊಮ್ಮೆ ಸಾಮಾನ್ಯವಾಗಿ ಹೆಚ್ಚಿನ ಸಲ

14/12/2023 Stress Management for Foundation Course 23

Never Almost Never Sometimes Fairly Often Very Often

ಎಂದಿಗೂ ಇಲ್ಲ ಬಹುಮಟ್ಟಿಗೆ ಇಲ್ಲ ಕೆಲವೊಮ್ಮೆ ಸಾಮಾನ್ಯವಾಗಿ ಹೆಚ್ಚಿನ ಸಲ

14/12/2023 Stress Management for Foundation Course 24

Never Almost Never Sometimes Fairly Often Very Often

ಎಂದಿಗೂ ಇಲ್ಲ ಬಹುಮಟ್ಟಿಗೆ ಇಲ್ಲ ಕೆಲವೊಮ್ಮೆ ಸಾಮಾನ್ಯವಾಗಿ ಹೆಚ್ಚಿನ ಸಲ

14/12/2023 Stress Management for Foundation Course 25

Never Almost Never Sometimes Fairly Often Very Often

ಎಂದಿಗೂ ಇಲ್ಲ ಬಹುಮಟ್ಟಿಗೆ ಇಲ್ಲ ಕೆಲವೊಮ್ಮೆ ಸಾಮಾನ್ಯವಾಗಿ ಹೆಚ್ಚಿನ ಸಲ

14/12/2023 Stress Management for Foundation Course 26

Never Almost Never Sometimes Fairly Often Very Often

ಎಂದಿಗೂ ಇಲ್ಲ ಬಹುಮಟ್ಟಿಗೆ ಇಲ್ಲ ಕೆಲವೊಮ್ಮೆ ಸಾಮಾನ್ಯವಾಗಿ ಹೆಚ್ಚಿನ ಸಲ

14/12/2023 Stress Management for Foundation Course 27

Never Almost Never Sometimes Fairly Often Very Often

ಎಂದಿಗೂ ಇಲ್ಲ ಬಹುಮಟ್ಟಿಗೆ ಇಲ್ಲ ಕೆಲವೊಮ್ಮೆ ಸಾಮಾನ್ಯವಾಗಿ ಹೆಚ್ಚಿನ ಸಲ

14/12/2023 Stress Management for Foundation Course 28

Never Almost Never Sometimes Fairly Often Very Often

ಎಂದಿಗೂ ಇಲ್ಲ ಬಹುಮಟ್ಟಿಗೆ ಇಲ್ಲ ಕೆಲವೊಮ್ಮೆ ಸಾಮಾನ್ಯವಾಗಿ ಹೆಚ್ಚಿನ ಸಲ

14/12/2023 Stress Management for Foundation Course 29

14/12/2023 Stress Management for Foundation Course 30

14/12/2023 Stress Management for Foundation Course 31

14/12/2023 Stress Management for Foundation Course 32