Modern life vis a vis

Stress free life

by

Dr. Seema KohliHead, Pharmacy, 15.2.2013

Kalaniketan Polytechnic College, Jabalpur

EDP Program For Faculties

Held at Kalaniketan Polytechnic College,

JabalpurOn 15.2.2013

Sponsored by CRISP, Madhya Pradesh

What is Stress

• Stress symptoms commonly include a state of alarm and adrenaline production, short-term resistance as a coping mechanism, and exhaustion, as well as irritability, muscular tension, inability to concentrate & a variety of physiological reactions such as headache & elevated heart rate.

• Stress is defined as a specific response of the body to all non specific demands like “physical” or “psychological”, “threatened” or “actual”.

Stress

Stress & Stressors

• Stress is a feeling that's created when we react to particular events. It's the body's way of rising to a challenge and preparing to meet a tough situation with focus, strength, stamina, and heightened alertness.

• Events that provoke stress are called stressors.

Causes of Stress

• Work overload.

• Time overload.

• Information overload.

• Requirement overload

• Illness overload.

SECTORS OF LIFE CAUSING STRESS

SPIRITUAL

MONEY

WORK

FAMILYHATE/LOVE

EGO

SOCIAL

HEALTH

Common Sources

• Both negative and positive stressors can lead to stress.

• Some common categories and examples of stressors include: sensory input such as pain, bright light, or environmental issues such as a lack of control over food, housing, health, freedom, or mobility.

Social Issues

• Social issues can also cause stress, such as struggles with individuals and

• Social defeat, or relationship conflict, deception, or break ups, and major events such as birth and deaths, marriage, and divorce.

Life Experiences

• Life experiences such as poverty, unemployment, depression, obsessive compulsive disorder, heavy drinking, or insufficient sleep can also cause stress.

• Students and workers may face stress from exams, project deadlines etc.

Level of Stress

Effects of Stress

• Heart rate increases.• Blood Pressure increases.• Respiratory rate increases.• Spasm of arteries.• Blood sugar increases.• Acid in stomach increases.• Drying of saliva.• Bowel & bladder tone decreases.

Excuses & Solution

Excuse Solution• I don’t have time to exercise. Incorporate exercise into something you’re already doing, such as

running errands or watching TV.

• I’m too tired to exercise. Start small and slow: a 10-minute stroll will become a brisk half hour trot.

• I have trouble with weight-bearing exercise. To spare your knees, try cycling or an elliptical machine. If any weight-bearing activity is a

problem, try swimming.

• Working out is boring. Work out with a friend, or use a workout machine that allows you to read, listen to music, or watch TV while exercising.

• I can’t afford equipment or gym membership. Walking and jogging cost nothing. Also, cleaning your house counts as exercise.

Stress Management‘Cope’

• Stress management techniques defined as a person's physiological response to an internal or external stimulus that triggers the fight-or-flight response. Stress management is effective when a person uses strategies to cope with or alter stressful situations.

• There are several ways of coping with stress, such as controlling the source of stress or learning to set limits and to say "No" to some demands that usually boss or family members may make.

Positive thinking means- Stress free living

• Positive thinking is a key part of an effective stress management strategy.

• Positive thinking may reflect your outlook on life, your attitude toward yourself.

• Personality traits/optimism/pessimism affect how well & even how long you live.

+ive thinking - contd

• Positive thinking always helps with stress management and can even improve your health.

• Your attitude toward yourself, and whether you're optimistic or pessimistic.

Positive Thinking may

• Decrease negative stress• Greater resistance to the common cold•  A sense of well-being and improved health• Reduced risk of coronary artery disease • Easier breathing if you have certain lung diseases,

such as emphysema • Better coping skills during hardships

Cardiovascular Exercise Relieves Stress

• It allows the body to release tension & frustration. • It raises the output of endorphins, “feel-good”

brain chemicals that ward off depression. • It decreases the output of stress hormones. • It helps us get better sleep. • It relaxes muscles & lowers our resting pulse rate. • It makes us feel better about our self.

Our Sensory Organs help us Relieve Stress

We can use sensory stimuli to help us reduce stress-- • Listening to soothing music. • Taking a long, hot bath or shower. • Looking at a beautiful scene or picture.

• Using aromatherapy, or various scents, to evoke physical responses.

Relaxation Learn ways to become stress

free • Relaxation is a process that decreases the wear &

tear of life's challenges on our mind and body. It helps:

• Slowing our heart rate • Lowering blood pressure • Slowing our breathing rate • Reducing the need for oxygen • Increasing blood flow to major muscles • Reducing muscle tension

Specific Relaxation Techniques

• Autogenic relaxation

• Progressive muscle relaxation

• Visualization

Other Relaxation Techniques

• Yoga

• Music

• Exercise

• Meditation

• Hypnosis

• Massage

Simple relaxation exercises

• Close your eyes and take a couple of deep breaths. Take yourself to a relaxing place in your mind and spend a minute or two there. It can be anywhere you feel comfortable, peaceful and relaxed. It might be an imaginary place, such as a mountainside, field or beach.

• When you feel resistance or interference from outside, take yourself further into that place.

Final Say

• If the thoughts that run through your head are mostly negative, your outlook on life is likely pessimistic.

• If your thoughts are mostly positive, you're likely an optimist

Always Practice Positive Thinking

Stress Free Society

(SfS)

Stress free* healthy living**

Thank You

* good** very good

Dr. (Mrs.) Seema Kohli Head, Pharmacy Deptt. Kalaniketan Polytechnic

College,Jabalpur