stress
DESCRIPTION
Stress is upcoming major disease initiator be it Diabetes, Hypertension or even Cancers. Indian life style has been known to avert all these state by Yoga, Less use of Physical modes and a restricted diet.TRANSCRIPT
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STRESS AND YOU
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THE MIND IS EVERYTHING ,
WHAT YOU THINK ,YOU BECOME.
BUDHHA 563- 483BC
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STRESS & YOU
A Condition in which the person responds to change in normal balanced state.
Its non specific response of body to a DEMAND.
Its NON-SPECIFIC because body goes through a number of biochemical changes & readjustments without regards to the nature of stress producing agents.
Stress is the “WEAR AND TEAR” experience of our mind and body as we attempt to cope with our continually changing environment.
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STRESS & YOU
Stress is not synonymous with Nervous tension or Anxiety.
STRESSORS may be any event or stimulus which may neither POSITIVE nor NEGATIVE but they have POSITIVE or NEGATIVE effects i.e. FIGHT OR FLIGHT.
S = P > R Stress occurs when the Pressure is greater than the
Resource.
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STRESS & YOU
STRESS is not necessarily bad or harmful.
POSITIVE stress is EUSTRESS i.e. degree of stress, necessary to sustain and improve tolerance to stress without overdoing the stress expenditure.
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STRESS & YOU
COPING : It is a problem-solving process that the person uses to manage the stress or out of ordinary events or situations with which he is presented i.e. successfully dealing with the problem.
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STRESS & YOU
ADAPTATION : Process by which human system modifies itself to make suitable to the environment.
It is a change that results from response to stress.
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STRESS & YOU
Characteristics of Stress: Universal Phenomenon Its an Individual experience It provides stimulus for Growth &
Change. It affects all dimensions of life. Its not a nervous energy
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STRESS & YOU
EFFECTS OF STRESS ON BODY: Physical Emotional Intellectual Spiritual Social
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Effect of stress on:
BODY Headache Frequent Infections Taut Muscles Muscular Twitches Fatigue Skin Irritations Breathlessness
MIND Worrying Muddled Thinking Impaired
Judgments Nightmares Indecisions Negativity Hasty Decisions
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Effect of stress on:
EMOTIONS Loss of Confidence More fussy Irritability Depression Apathy Alienation Apprehension
BEHAVIOR Accident Prone Loss of Appetite Loss of Sex Drive More Drinking R-
OH Insomnia Restlessness More Smoking
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EFFECTS OF STRESS ON BODY as you are prone to develop:
Hypo/Hyperthyroidism
Diabetes Accident
Proneness Skin Diseases Respiratory
Diseases
CVD GI Disorders Menstrual
Irregularities Misc:
RA Migraine Ms Tension Low BP Cancer
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STRESSORS- PHYSICAL OR MENTAL
PHYSICAL ENVIRONMENTAL▪ HEAT,COLD,WETNESS▪ VOBRATION,NOISE.▪ IONIZING RADIATION▪ SKIN IRRITANTS OR
CORROSIVES▪ PHYSICAL WORK▪ BRIGHT
LIGHT,DARKNESS▪ DIFFICULT OR
ARDUOUS TERRAIN
PHYSICAL PHYSIOLOGICAL▪ SLEEP DEBT▪ DEHYDRATION▪ MALNUTRTION▪ POOR HYGIENE▪ MUSCULAR FATIGUE▪ IMPAIRED IMMUNE
SYSTEM▪ OVERUSE OR
UNDERUSE OF MUSCLES,ORGAN SYSTEMS
▪ ILLNESS OR INJURY
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STRESSORS- PHYSICAL OR MENTAL
MENTAL COGNITIVE (Process of Learning)▪ INFORMATION-TOO MUCH
OR TOO LITTLE▪ SENSORY OVERLOAD OR
DEPRIVATION▪ AMBIGUITY,UNCERTAINTY,IS
OLATION▪ TIME PRESSURE V/s
WAITING▪ UNPREDICTABILITY▪ DIFFICULT JUDGEMENT▪ HARD CHOICES V/s NO
CHOICES
MENTAL EMOTIONAL(Feelings)▪ FEAR & ANXIETY
PRODUCING THREATS OF INJURY,PAIN,DISEASE,FAILURE OR LOSS
▪ GRIEF PRODUCING LOSSES
▪ RESENTMENT,ANGER,RAGE PRODUCING FRUSTRATION,LOSS, GUILT
▪ BOREDOM PRODUCING INACTIVITY
▪ CONFLICTING MOTIVES▪ SPIRITUAL
CONFRONTATION
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STRESS ADAPTATION RESPONSES
(A) G.A.S- General Adaptation SyndromeIt gets Physiologic responses of whole of the body to stressors. It involves Autonomic Nervous System & Endocrine System.
(B) L.A.S- Local Adaptation Syndrome: Localized responses to stress e.g. Wound Healing,
Blood clotting, Vision, Response to pressure Short term Adaptive Restorative
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STRESS & ADAPTATION
A-R-E which stands for:
ALARM- Sympathetic system is mobilized.
RESISTANCE- Adaptation takes place. EXHAUSTION- Adaptation can not be
maintained.
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GENERAL ADAPTIVE RESPONSE
ALARM Reaction: Fear, Fight & Flight Mobilizing defense mechanism of body
and mind to cope with stressors. Shock: A.N.S reacts, Release of
Epinephrine & Cortisone Counter Shock Phase: Reversal of
changes produced in shock phase
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GENERAL ADAPTIVE RESPONSE
STAGE OF RESISTANCE: Body stabilizes, Hormone Level returns to
normal, Heart rate, Blood Pressure & Cardiac Output return to normal.
2 things may occur:-
Either person adapts to stressors successfully & returns to normal or stressor remains present & adaptation fails.
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GENERAL ADAPTIVE RESPONSE
STAGE OF EXHAUSTION: Occurs when body can no longer resists
stress & body energy is depleted. The body energy level is compromised &
adaptation diminishes. Body may not be able to defend that
may end to disease or death.
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GENERAL ADATATION SYNDROMEADRENAL CORTEX-CORTISOL DEPENDENT
INCREASED FAT & PROTEIN
BREAKDOWN BLOOD GLUCOSE ANTI – INFLAMMATORY
EFFECTS
ADRENAL MEDULLA- CATECHOLAMINE DEPENDENT
INCREASED Release of glucose from
Liver Release of Fatty Acids
from fat stores Heart Rate Blood Pressure Metabolic Rate Decreased function of
visceral organs
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LOCAL ADAPTATION SYNDROME
Localized responses to stress. e.g. Wound Healing delayed. Blood Clotting Impaired Vision
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MENIFESTATIONS OF STRESS
I. PHYSIOLOGICAL: Dilated Pupils, Increased HR, RR, BP, Blood flow to
Muscles & Blood Clotting, Bronchodilatation, Skin Pallor, Oliguria, Water Retention, Dry Mouth, Decreased Peristalsis, Hyperglycemia, Diaphoresis and above
all Enhanced mental alertness
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MENIFESTATIONS OF STRESS
II.PSYCHOLOGICAL :It includes Anxiety, fear, Anger, Depression & Unconscious ego defense
mechanisms.
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ANXIETY LEVELS MILD: Increased Alertness, Motivation &
attentiveness. MODERATE: Perception narrowed,
selective in attention & Physical discomfort.
SEVERE: Impaired Learning ability, Very Narrow focus, Behavior becomes automatic, Senses reduced drastically.
PANIC: Unable to function or communicate with possible bodily harm to self or others, loss of strong displeasure.
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FEAR: False Expectations Appearing Real.
It is mild to severe feeling of apprehension about some perceived threat.
Object of fear may or may not be based on reality
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ANXIETY v/s FEAR -
ANXIETY State of Mental
uneasiness. Source may not be
identifiable. Related to Future. Vague. Result of
Psychological or emotional conflict.
FEAR: Emotion of
Apprehension Source is Identifiable.
Related to the present.
Definite. Result of Discrete
Physical/Psychological entity.
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HOW TO DECREASE ANXIETY
DEEP DIAPHRAGMATIC BREATHING AUTOGENIC TRAINING(PST) MEDITATION PROGRESSIVE MUSCLE RELAXATION BIOFEEDBACK YOG MASSAGE THERAPY EXERCISE
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CONTROL OF ANXIETY
A-B-C STRATEGY
A = AWARENESS
What causes you stress?How do you react?
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CONTROL OF ANXIETY
A-B-C STRATEGYB = BALANCE
There is a fine line between Positive (FIGHT)or
Negative (FLIGHT) stress
How much can you cope with before it becomes negative ?
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CONTROL OF ANXIETY
A-B-C STRATEGY
C = CONTROL
What can you do to help yourself combat the negative effects of stress
?
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DEPRESSION DIAGNOSIS
“I N S A D C A G E S ” Loss of Interest in pleasurable activities, Suicidal Ideation Activity Decreased Depressed Feeling Concentration Decreased Appetite decreased Guilt feelings Energy decreased Sleep decreased
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Stress Management Techniques (SMT)
Change your THINKING
Change your BEHAVIOUR
Change your LIFESTYLE
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SMT- Change your Thinking
Re-framing
Positive thinking
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SMT- Change your Thinking
Re-framing is a technique to change the way you look at things in order to feel better about them. There are many ways to interpret the same situation so pick the one you like. Re-framing does not change the external reality, but helps you view things in a different light and less stressfully.
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SMT- Change your Thinking POSITIVE THINKING: Forget -
powerlessness, dejection, despair, failure.
Focus on positives as Stress leaves us vulnerable to negative suggestion;
Focus on your strengths;Learn from the stress you are under;Look for opportunities;Seek out the positive - make a
change.
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SMT-Change your Behaviour
Be assertive (Clear in State), Get organised, Ventilation, Humour, Diversion and distraction,
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SMT-Change your Behaviour 1. BE ASSERTIVE ( Behaving in such a positive
& confident way that people notice you)
Assertiveness helps to manage stressful situations, and will , in time, help to reduce their frequency. Lack of assertiveness often shows low self - esteem and low self - confidence. The key to assertiveness is verbal and non - verbal communication. Extending our range of communication skills will improve our assertiveness.
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SMT-Change your Behaviour BEING ASSERTIVE:
Being assertive involves standing up for your personal rights and expressing your thoughts, feelings and beliefs directly, honestly and spontaneously in ways that don’t infringe the rights of others.
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SMT-Change your Behaviour
ASSERTIVE POEPLE:
Respect themselves and others, Take responsibility for actions and
choices, Ask openly for what they want, Disappointed if ‘want’ is denied, Self - confidence remains intact, Not reliant on the approval of others.
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SMT-Change your BehaviourASSERTIVE SKILLS- Establish good eye contact / don’t
stare. Stand or sit comfortably - don’t
fidget. Talk in a firm, steady voice. Use body language. ‘I think’ / ‘I feel’. ‘What do you think?’ ‘How do you
feel ?’ Concise and to the point
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SMT-Change your BehaviourBENEFITS OF BEING ASSERTIVE: Higher self-esteem Less self-conscious Less anxious Manage stress more successfully Appreciate yourself and others more
easily Feeling of self-control
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SMT-Change your Behaviour2. GET ORGANIZED: Poor organisation is one of the most
common causes of stress. Structured approaches offer security against ‘out of the blue’ problems.
Prioritising objectives, duties and activities makes them manageable and achievable.
Don’t overload your mind. Organisation will help avoid personal and
professional chaos.
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SMT-Change your Behaviour
GET ORGANISED:Time Management
Make a list What MUST be done What SHOULD be done What would you LIKE to
do Cut out time wasting Learn to drop
unimportant activities Say no or delegate
Plan your day Set achievable
goals Don’t waste time
making excuses for not doing something
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SMT-Change your Behaviour
3. VENTILATION:‘A problem shared is a problem
halved’ Develop a support network through
friends or colleagues to talk with. It’s not always events that are stressful but how we perceive them.
Writing a diary or notes may help
release feelings but do not re-read what has been written.
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SMT-Change your Behaviour
4. HUMOUR: Good stress – reducer, Applies at home and work, Relieves muscular tension, Improves breathing, Pumps endorphins into the
bloodstream - the body’s natural painkillers.
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SMT-Change your Behaviour
5. DIVERSION AND DISTRACTION
Take time out, Get away from things that bother
you, Doesn’t solve the problem, Reduce stress level, Calm down , Think logically.
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SMT - Change Your Lifestyle
Diet Smoking & Alcohol Exercise Sleep Leisure Relaxation
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Benefits of Exercise
Uses up excess energy released by the ‘Fight or Flight’ reaction.
Improves blood circulation Lowers blood pressure Clears the mind of worrying thoughts Improves self image Makes you feel better about yourself Increases social contact
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Sleep
Good stress reducer Difficult to cope when tired
Wake refreshed after night’s sleep Plenty of daytime energy
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Leisure
Interest Gives you a ‘break’ from stresses
Provides outlet for relief Provides social contact
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Benefits of Relaxation
Lowers blood pressure
Combats fatigue Promotes sleep Reduces pain Eases muscle
tension
Decreases mental worries Increases
concentration Increases
productivity Increases clear
thinking
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Alternatives
Conventional Medicine
Counselling & psychotherapy
Relaxation Meditation Massage Yoga Acupuncture Aromatherapy
Floatation Herbalism Biofeedback Homeopathy Hypnotherapy Osteopathy Pet Therapy Reflexology
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MOTIVATION
DEFINITION
“GOAL ORIENTED BEHAVIOR”
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5. META NEEDS
4.SELF ESTEEM, CONFIDENCE, ACHIEVEMENT, RESPECT
3.BELONGING- LOVE,INTIMACY, FRIENDSHIP, FAMILY, SOCIAL
COHESION
2.HEALTH,PERSONAL,WELL BEING, FINANCIAL &
EMPLOYMENT STABILITY , SECURITY
1.AIR, FOOD, WATER, SEX, SLEEP, EXCRETIONBELONGING-
MASLOW HIERARCHY NEED THEORY
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6 HUMAN NEEDS ESSENTIALLY DICTATE HOW YOU LIVE YOUR LIFE
CERTAINTY UNCERTAINTY SIGNIFICANCE CONNECTION GROWTH CONTRIBUTION
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TAKE HOME MESSAGE TO COMBAT STRESS-
GOOD HEALTH GOOD FOOD GOOD ENVIRONMENT GOOD READING HELPS YOU TO BE
WELL INFORMED HABIT TO SAY BIG “NO” TO BAD
TEMPTATION THINK ALWAYS POSITIVE
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TAKE HOME MESSAGE-
I WILL BE
ASSERTIVE
AND
POSITIVE
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BHAGWAT GEETA SAYS-
When the self is the friend of the self, It is the greatest friend.
But when the self is the enemy of the self,
It is the greatest enemy.
THANKS !