Stress ManagementStress Management

STRESS MANAGEMENTSTRESS MANAGEMENT

ByBy

Fr. Gimmi Antony CSTFr. Gimmi Antony CST

Email: Email: jakkattu@gmail.comjakkattu@gmail.com

Cell : 09274884600Cell : 09274884600

Land: 4073802Land: 4073802

StressStress

““…….stress is the nonspecific .stress is the nonspecific response of the body to any response of the body to any

demand, whether it is demand, whether it is caused by, or results in caused by, or results in pleasant or unpleasant pleasant or unpleasant

conditions.”conditions.”Hans Selye, Hans Selye,

MDMD

What is Stress?What is Stress?

The most commonly accepted definition ofThe most commonly accepted definition of

stress (mainly attributed to Richard Sstress (mainly attributed to Richard S

Lazarus) is that Lazarus) is that stress is a condition orstress is a condition or

feeling experienced when a personfeeling experienced when a person

perceives that “demands exceed theperceives that “demands exceed the

personal and social resources thepersonal and social resources the

individual is able to mobilize.”individual is able to mobilize.”

How stressed are you? How stressed are you? Answer these twenty questions: Yes or No.Answer these twenty questions: Yes or No.

1. Do you frequently neglect your diet?1. Do you frequently neglect your diet?

2. Do you frequently try to do everything yourself?2. Do you frequently try to do everything yourself?

3. Do you frequently blow up easily?3. Do you frequently blow up easily?

4. Do you frequently seek unrealistic goals?4. Do you frequently seek unrealistic goals?

5. Do you frequently fail to see the humor in situations others find 5. Do you frequently fail to see the humor in situations others find funny?funny?

6. Do you frequently get easily irritated?6. Do you frequently get easily irritated?

7. Do you frequently make a "big deal" of everything?7. Do you frequently make a "big deal" of everything?

8. Do you frequently complain that you are disorganized?8. Do you frequently complain that you are disorganized?

9. Do you frequently keep everything inside?9. Do you frequently keep everything inside?

10. Do you frequently neglect exercise?10. Do you frequently neglect exercise?

How stressed are you? How stressed are you? Answer these twenty questions: Yes or No.Answer these twenty questions: Yes or No.

11.Do you frequently have few supportive relationships?11.Do you frequently have few supportive relationships?

12.  Do you frequently get too little rest?12.  Do you frequently get too little rest?

13.  Do you frequently get angry when you are kept waiting?13.  Do you frequently get angry when you are kept waiting?

14.  Do you frequently ignore stress symptoms?14.  Do you frequently ignore stress symptoms?

15.  Do you frequently put things off until later?15.  Do you frequently put things off until later?

16.  Do you frequently think there is only one right way to 16.  Do you frequently think there is only one right way to        do something?       do something?

17.  Do you frequently fail to build relaxation into every day?17.  Do you frequently fail to build relaxation into every day?

18.  Do you frequently spend a lot of time complaining about 18.  Do you frequently spend a lot of time complaining about        the past?       the past?

19.  Do you frequently race through the day?19.  Do you frequently race through the day?

20.  Do you frequently feel unable to cope with all you have to do.20.  Do you frequently feel unable to cope with all you have to do.

How stressed are you? How stressed are you?

Scores of 1-6 Few HasslesScores of 1-6 Few Hassles

Scores of 7-12 Pretty Good ControlScores of 7-12 Pretty Good Control

Scores of 13-17 Danger Zone. Watch out!Scores of 13-17 Danger Zone. Watch out!

Scores of 18+ Stressed Out. You may Scores of 18+ Stressed Out. You may need help. need help.

http://http://lessonsforliving.com/stress_test.htmlessonsforliving.com/stress_test.htm

Do We needDo We need

stress in our stress in our

lives? lives?

Understimulation Zone

STRESS AND PERFORMANCE: STRESS AND PERFORMANCE: THE INVERTED “U” SHAPED CURVETHE INVERTED “U” SHAPED CURVE

Optimum Stimulation

ZoneOverstimulation Zone

High

Low

Lifeline Death from

lack of stress

STRESS HighLow

boredom

fatigue

frustration

dissatisfaction

creativity

rational problem solving

progress

change

satisfaction

irrational problem solving

exhaustion

illness

low self esteem

PE

RF

RO

MA

NC

E

Death from stress

UNDERSTANDING YOUR UNDERSTANDING YOUR STRESSORSSTRESSORS

Internal Internal External External

1.1. EXTERNAL STRESSORSEXTERNAL STRESSORS

Physical Physical EnvironmentEnvironment

Social InteractionSocial Interaction OrganisationalOrganisational Major Life EventsMajor Life Events Daily HasslesDaily Hassles

PHYSICAL ENVIRONMENTPHYSICAL ENVIRONMENT

NoiseNoise Bright LightsBright Lights HeatHeat Confined SpacesConfined Spaces

SOCIAL INTERACTIONSOCIAL INTERACTION

RudenessRudeness BossinessBossiness Aggressiveness by Aggressiveness by

othersothers BullyingBullying

You look like monkey!

ORGANIZATIONALORGANIZATIONAL

RulesRules RegulationsRegulations ““Red - Tape”Red - Tape” DeadlinesDeadlines

MAJOR LIFE EVENTSMAJOR LIFE EVENTS

BirthBirth DeathDeath Lost jobLost job PromotionPromotion Marital status Marital status

changechange

DAILY HASSLESDAILY HASSLES

CommutingCommuting Misplaced keysMisplaced keys Mechanical breakdownsMechanical breakdowns

2.2. INTERNAL STRESSORSINTERNAL STRESSORS

Lifestyle choicesLifestyle choices Negative self - Negative self -

talktalk Mind trapsMind traps Personality traitsPersonality traits

LIFESTYLE CHOICESLIFESTYLE CHOICES

Lack of sleepLack of sleep Overloaded scheduleOverloaded schedule

NEGATIVE SELF - TALKNEGATIVE SELF - TALK

Pessimistic thinkingPessimistic thinking Self criticismSelf criticism Over analysingOver analysing

?!? There’s nothing I can do!

MIND TRAPSMIND TRAPS

Unrealistic Unrealistic expectationsexpectations

Taking things Taking things personallypersonally

All or nothing thinkingAll or nothing thinking ExaggerationExaggeration Rigid thinkingRigid thinking

Irrational BeliefsIrrational BeliefsPeople are disturbed not by People are disturbed not by

things, but by the view things, but by the view which they take of them. which they take of them.

(Ellis Albert,2001(Ellis Albert,2001))

UNREALISTIC UNREALISTIC ASSUMPTIONSASSUMPTIONS

I I mustmust have love or approval from all the have love or approval from all the significant people in lifesignificant people in life

I must perform important tasks competently I must perform important tasks competently and perfectly welland perfectly well

If I don’t get what I want , it’s terrible and I If I don’t get what I want , it’s terrible and I can’t stand it.can’t stand it.

That I must be competent and adequate of all That I must be competent and adequate of all the timethe time

That other people are bad if they do not share That other people are bad if they do not share my valuesmy values

That I cannot control or change my feelingsThat I cannot control or change my feelings

UNREALISTIC ASSUMPTIONSUNREALISTIC ASSUMPTIONS

That “all is lost” when I get treated That “all is lost” when I get treated unfairly or experience rejection unfairly or experience rejection

That the problems of the past that have That the problems of the past that have influenced my life must continue to influenced my life must continue to determine my feelings and behaviordetermine my feelings and behavior

That it is easier to avoid problems than That it is easier to avoid problems than to accept them and begin working to accept them and begin working toward a solutiontoward a solution

PERSONALITY TRAITSPERSONALITY TRAITS

PerfectionistsPerfectionists WorkaholicsWorkaholics Type A behaviourType A behaviour Type B behaviourType B behaviour

By all means it should be done!

SYMPTOMS OF STRESSSYMPTOMS OF STRESS

Physical symptomsPhysical symptoms Mental symptomsMental symptoms Behavioural Behavioural

symptomssymptoms Emotional Emotional

symptomssymptoms

What is the trouble?

PHYSICAL SYMPTOMSPHYSICAL SYMPTOMS

Sleep pattern Sleep pattern changeschanges

FatigueFatigue Digestion changesDigestion changes Loss of sexual driveLoss of sexual drive HeadachesHeadaches Aches and painsAches and pains InfectionsInfections IndigestionIndigestion

DizzinessDizziness FaintingFainting tremblingtrembling Tingling hands & Tingling hands &

feetfeet BreathlessnessBreathlessness PalpitationsPalpitations Missed heartbeatsMissed heartbeats Eye strainEye strain

Short Term Physical Stress Short Term Physical Stress SymptomsSymptoms

– Dry mouthDry mouth– Cool skinCool skin– Cold hands and feetCold hands and feet– Increased sweatingIncreased sweating– Rapid breathingRapid breathing– Faster heart rateFaster heart rate– Tense musclesTense muscles– Feelings of nauseaFeelings of nausea– Butterflies in your Butterflies in your

stomachstomach– DiarrheaDiarrhea– A desire to urinateA desire to urinate

Long Term Physical Stress Long Term Physical Stress SymptomsSymptoms

– InsomniaInsomnia– Change in AppetiteChange in Appetite– Sexual disordersSexual disorders– Aches and painsAches and pains– Frequent coldsFrequent colds– Feelings of intense Feelings of intense

and long-term and long-term tirednesstiredness

– Prone to illnessProne to illness

MENTAL SYMPTOMSMENTAL SYMPTOMS

Lack of concentrationLack of concentration Memory lapsesMemory lapses Difficulty in making decisionsDifficulty in making decisions Confusion; nervous; anxiousConfusion; nervous; anxious DisorientationDisorientation Indecisiveness and Indecisiveness and

depresseddepressed Trapped in detailsTrapped in details Self doubtSelf doubt

Wow!

EMOTIONAL SYMPTOMSEMOTIONAL SYMPTOMS

Bouts of depressionBouts of depression ImpatienceImpatience Fits of rageFits of rage TearfulnessTearfulness Deterioration of personal Deterioration of personal

hygiene and appearancehygiene and appearance FrustrationFrustration WorryWorry Feeling downFeeling down IrritabilityIrritability

BEHAVIORAL STRESS BEHAVIORAL STRESS SYMPTOMSSYMPTOMS

YawningYawning Talking too fast Talking too fast Talking too loudTalking too loud Fiddling Fiddling TwitchingTwitching Nail bitingNail biting Grinding teethGrinding teeth Drumming fingersDrumming fingers PacingPacing

Over reactingOver reacting EmotionalEmotional DefensiveDefensive IrritableIrritable IrrationalIrrational DefensiveDefensive HostileHostile CriticalCritical AggressiveAggressive

BEHAVIOR STRESS BEHAVIOR STRESS SYMPTOMSSYMPTOMS

These symptoms will have a negative These symptoms will have a negative affect on your performanceaffect on your performance

– By reducing your effectivenessBy reducing your effectiveness– Making you accident proneMaking you accident prone– Causing you to be forgetfulCausing you to be forgetful– Causing you to be very negativeCausing you to be very negative– You may neglect your appearanceYou may neglect your appearance– You may make poor judgmentsYou may make poor judgments– Causing you to make more mistakesCausing you to make more mistakes– Increasing your absenteeismIncreasing your absenteeism

PERFORMANCE STRESS PERFORMANCE STRESS SYMPTOMSSYMPTOMS

You may not make good decisionsYou may not make good decisions Your fine motor skills are affectedYour fine motor skills are affected You may no longer enjoy your workYou may no longer enjoy your work Your attention span may be affectedYour attention span may be affected You may have more negative thoughtsYou may have more negative thoughts Your self confidence will sufferYour self confidence will suffer You may have difficulty concentratingYou may have difficulty concentrating All of your positive energy is consumedAll of your positive energy is consumed

STRESS RELATED STRESS RELATED ILLNESSESILLNESSES

Stress is not the same as ill-health, but has Stress is not the same as ill-health, but has been related to such illnesses asbeen related to such illnesses as;;

Cardiovascular diseaseCardiovascular disease Immune system diseaseImmune system disease AsthmaAsthma DiabetesDiabetes

80% of all modern diseases have their origins in stress.

What is he doing?

STRESS RELATED ILLNESSESSTRESS RELATED ILLNESSES

Digestive disordersDigestive disorders Ulcers; asthmaUlcers; asthma Skin complaints - psoriasisSkin complaints - psoriasis Headaches and migrainesHeadaches and migraines Pre-menstrual syndromePre-menstrual syndrome DepressionDepression InsomniaInsomnia Coronary heart diseaseCoronary heart disease

Types of StressorsTypes of Stressors

Emotional Environ

mental

Injury

PhysicalIllness

Career Pressures

COPING WITH COPING WITH STRESSSTRESS

THE BEST WAYS TO DO ITTHE BEST WAYS TO DO IT

QUESTIONS?QUESTIONS?

STRESS STRESS BUSTERSBUSTERS

LEARNING WAYS TO LEARNING WAYS TO MANAGE STRESS CAN MANAGE STRESS CAN

IMPROVE YOUR QUALITY OF IMPROVE YOUR QUALITY OF LIFE.LIFE.

TREAT YOUR TREAT YOUR BODY RIGHTBODY RIGHT

GET GET ORGANIZEDORGANIZED

REHEARSE REHEARSE (VISUALIZE)(VISUALIZE)

DO IT NOW!DO IT NOW!

KNOW YOUR KNOW YOUR LIMITSLIMITS

CHANGE CHANGE YOUR YOUR

ATTITUDEATTITUDE

TALK IT TALK IT OVEROVER

TO A FRIENDTO A FRIEND

TAKE A TAKE A BREAKBREAK

LEARN TO LEARN TO SAY SAY “NO”“NO”

POSITIVE POSITIVE SELF-TALKSELF-TALK

TAKE TAKE CHARGECHARGE

DEVELOP A DEVELOP A SENSE OF SENSE OF HUMORHUMOR

QUESTIONS?QUESTIONS?

TIME TIME MANAGEMENTMANAGEMENT

Covey’s Time (Task) Covey’s Time (Task) Management MatrixManagement Matrix

Urgent Not UrgentImportant I

CrisesPressing ProblemsDeadline-DrivenProjects

IIPreventionPlanningRelationship BuildingResearch

NotImportant

IIIInterruptionsEmailPhone CallsMeetings

IVTrivia, Busy WorkTime WastersPleasant Activities

SPEND TIME SPEND TIME PLANNING PLANNING

AND AND ORGANIZINGORGANIZING

PRIORITIZE PRIORITIZE (80/20 RULE)(80/20 RULE)

USE A “TO USE A “TO DO” LISTDO” LIST

SCHEDULE,SCHEDULE, BUT BE BUT BE

FLEXIBLE!FLEXIBLE!

DO THE DO THE RIGHT THING RIGHT THING

RIGHTRIGHT

PRACTICE THE PRACTICE THE ART OF ART OF

INTELLIGENT INTELLIGENT NEGLECTNEGLECT

AVOID BEING AVOID BEING A A

PERFECTIONISPERFECTIONISTT

CONQUER CONQUER PROCRASTINATIOPROCRASTINATIO

NN

LEARN TO SAY LEARN TO SAY “NO”“NO”

REWARD REWARD YOURSELFYOURSELF

SET SET SMARTSMART GOALS GOALSSSpecificpecificMMeasurable easurable AAttainablettainableRRealisticealisticTTime-boundedime-bounded

POOR WAYS TO COPE WITH POOR WAYS TO COPE WITH STRESSSTRESS

Eating Eating SmokingSmokingDrinkingDrinkingDrugsDrugsSuicideSuicide

Relaxation TechniquesRelaxation TechniquesAbdominal BreathingAbdominal BreathingActive Progressive Muscle Active Progressive Muscle

RelaxationRelaxationVisualizationVisualizationSelf-HypnosisSelf-HypnosisMeditationMeditationMusicMusicStretchingStretchingExerciseExercise