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MANAGING STRESS

Dr. C. R. Darolia Prof. of Psychology K. U. Kurukshetra

UNDERSTANDING STRESS

DISCREPANCY BETWEEN DEMANDS AND RESOURCES

RESPONSE OF THE BODY TO ANY DEMAND MADE ON IT- INTERNAL OR EXTERNAL

ALL DEMANDS, PRESSURES, THREATS, CONFLICTS, CHALLENGES, AND DIFFICULTIES WE FACE CAN TRIGGER OUR BODY'S STRESS RESPONSE

STRESS IS NOT ALWAYS NEGATIVE OR HARMFUL

EUSTRESS IS POSITIVE AND GOOD

IT IS DISTRESS THAT IS HARMFUL

UNDERSTANDING STRESS

DISTRESS OFTEN RESULTS IN BREAKDOWN IN PHYSICAL AND PSYCHOLOGICAL HEALTH

STRESS IS A FACT OF EVERYDAY LIFE AND INEVITABLE

IT IS SOMETHING TO COPE WITH

THE AMOUNT OF STRESS WE EXPERIENCE DEPENDS UPON:

- PHYSIOLOGY, PSYCHOLOGY (PERSONALITY) - PERSONAL AND SOCIAL RESOURCES

MAJOR SOURCES OF STRESS

OUR ENVIRONMENT:

TIME PRESSURES, LIFE HASSLES, PERFORMANCE STANDARDS, INTERPERSONAL DEMANDS, THREATS TO OUR SECURITY AND SELF-ESTEEM, NOISE, CROWDING

2.OUR BODY:

THE RAPID GROWTH OF ADOLESCENCE, AGING, ILLNESS, ACCIDENTS, SLEEP, CHANGE IN DIET,

VARIOUS PERIODIC CYCLES

3.OUR THOUGHTS AND EXPECTATIONS:

WE MANUFACTURE STRESS FOR OURSELVES WHEN WE WORRY, ANTICIPATE THE WORST (NEGATIVE THOUGHTS), OR CREATE

UNREALISTIC DEMANDS

PREREQUISITES TO MANAGE STRESS

RECOGNIZING SYMPTOMS OF STRESS

BEING ABLE TO ANTICIPATE/PREDICT STRESS

UNDERSTANDING WHERE IT COMES FROM

ASSESSMENT OF THE STRESSFUL SITUATION

UNDERSTANDING THE COMPLETE STRESS CYCLE

EVALUATION OF THE DEMAND OR THREAT

CHOOSING THE EFFECTIVE COPING STRATEGY

OUR STRESS RESPONSE

WHENEVER WE EXPERIENCE STRESS, OUR ENTIRE BODY SWINGS INTO IMMEDIATE ACTION

THE BRAIN SENDS SIGNALS TO RELEASE ADRENALINE INTO THE BLOOD STREAM

BLOOD VESSELS CONSTRICT

THE MUSCLES TIGHTEN

BREATHING BECOMES QUICK AND SHALLOW

THE STOMACH TIGHTENS AND SECRETES ACID

INTENSE EMOTIONS: FEAR, ANXIETY, RAGE, ANGER

TURNING OFF STRESS RESPONSE

TAKING DIRECT ACTION AGAINST THE SITUATION OR THREAT, i.e., FIGHT OR FLIGHT

ACTIVELY RESPONDING TO A SITUATION OR BY ENGAGING IN OTHER MEANINGFUL ACTIVITY

ACTIVATING AN OPPOSITE RESPONSE IN THE BODY--THE RELAXATION RESPONSE, e.g., MEDITATION, PROGRESSIVE RELAXATION OR BIOFEEDBACK

HOW TO MANAGE STRESS

1. ACCEPT RESPONSIBILITY FOR THE SELF- CREATED STRESS (MOST OF OUR STRESS COMES FROM OUR THOUGHTS AND EXPECTATIONS)

  • 2. LEARN NEW WAYS OF RESPONDING TO

DEMANDS(USE THE RATIONAL COPING STRATEGIES)

  • 3. CHECK OUT YOUR ROLE EXPECTATIONS FOR

OUTDATED & UNREALISTIC DEMANDS

  • 4. SET PRIORITIES AND KEEP THESE DECISIONS

CONSISTENT WITH YOUR VALUES

1.

RENEW YOURSELF; RECONNECT WITH YOURSELF

  • 6. DEVELOP YOUR SUPPORT SYSTEM (PERSONAL NETWORKS, SUPPORT FROM PEOPLE FIND AREAS YOU NEED TO INCREASE RESOURCES)

  • 7. TAKE GOOD CARE OF YOURSELF:

PHYSICALLY-

RELAXATION

DIET,

SLEEP,

EXERCISE,

MENTALLY- STIMULATING AND CHALLENGING YOUR INTELLECT

EMOTIONALLY- BE AWARE OF YOUR FEELINGS, NEEDS, TREAT YOURSELF WITH LOVE & COMPASSION

INTRAPERSONALLY - LET NEGATIVE FEELINGS

8.

FOCUS ON POSITIVES; LEARN FROM NEGATIVE EVENTS BUT DON'T DWELL ON THEM

  • 9. LOOK AT ISSUES OF BALANCING ENERGY AND

TIME COMMITMENTS: RELATING WORK, SELF, FAMILY

AND FRIENDS

  • 10. INTEGRATE FUN, PLAY, LAUGHTER, AND

LIGHTNESS INTO YOUR DAILY LIFE

  • 11. EXPRESS ANGER SAFELY- MAY BE IN ISOLATION

  • 12. ADMIT YOUR MISTAKES DON'T WASTE TIME AND ENERGY IN COVER-UPS

  • 13. LEARN TO SAY NO

  • 14. INTERACT AND PLAY WITH CHILDREN

21. ENJOY A HOBBY; LISTEN TO RELAXING MUSIC

  • 15. REMEMBER THAT NOT EVERYONE HAS TO LIKE

YOU. PLEASING EVERYONE IS EXHAUSTING AND HIGHLY STRESSFUL

THANK YOU