stress free content
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Managing stressManaging stress
& tension& tensionFree contentFree content
Prof. Lakshman MadurasingheProf. Lakshman Madurasinghe
Consultant Psychologist/ AttorneyConsultant Psychologist/ Attorney
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The need for a holistic Model ofThe need for a holistic Model of
ExcellenceExcellence
EQEMOTIONA
L
QUOTIENT
IQ
PQ
Physical
Quotient
SQ
SPIRITUAL
QUOTIENT
HOLISTICHOLISTIC
MODELMODEL
NutritionExerciseRelaxationStress Mgt
Disciplined studySelf awarenessCreativityTeaching and doing
Self awarenessAnd self controlMotivationEmpathySocial skills Integrity
Vision
Meaning
Thinking
Feeling
Being
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Communicate and interactPractice appreciation & gratitudePrayer & meditation
SleepExerciseReduce comparing now & the way it was
before
Reduce fearEngage with family
Latest research- Survival kitLatest research- Survival kit
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WHAT IS STRESS ?WHAT IS STRESS ?
Stress is the reaction people have to
excessive pressures or other types of
demand placed upon them. It arises when
they worry that they cant cope.
HELP ME!
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WHAT IS STRESS ?WHAT IS STRESS ?
Stress is the wear and tear our mindsand bodies experience as we attempt to
cope with our continually changing
environment
I HATE YOU
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THE MIND ITSELF CAN MAKE
HEAVEN OF HELL OR HELL OFHEAVEN MILTON
AS A PERSON THINKS SO IS HE
How attitudes matter
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Chemistry and Physiology ofthought
Release of Cortisol- What isthe effect ?
What is the role of Anger ?
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STRESSSTRESS
Hear t Contr act andrelease time facto r0.3and 0.5 se c
Love connected withhear t is th ere anyef fect ?
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TYPES OF STRESSTYPES OF STRESS
Is all stress bad ?
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TYPES OF STRESSTYPES OF STRESS
Negative stress
Positive stress
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NEGATIVE STRESSNEGATIVE STRESS
It is a contributory factor in minor
conditions, such as headaches, digestive
problems, skin complaints, insomnia and
ulcers.
Excessive, prolonged and unrelieved
stress can have a harmful effect on
mental, physical and spiritual health.
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POSITIVE STRESSPOSITIVE STRESS
Stress can also have a positive effect,
spurring motivation and awareness,
providing the stimulation to cope with
challenging situations.
Stress also provides the sense of urgency
and alertness needed for survival when
confronting threatening situations.
A Team
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Case StudyCase StudyJohn Walker v Northumberland County Council (1994)John Walker v Northumberland County Council (1994)
Area manager of social work team Increased workload - requested extra resources
Suffered first breakdown in Nov 1986
Promised extra resources Returned to work in March 1987
No extra resources were supplied
2nd breakdown and medical retirement May1988
Judge ruled reasonably foreseeable
Awarded 175 000
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TYPES OF STRESSORSTYPES OF STRESSORS
External
Internal
List a few of them 10 mts
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EXTERNAL STRESSORSEXTERNAL STRESSORS
Hurricane.Rita
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PHYSICAL ENVIRONMENTPHYSICAL ENVIRONMENT
Noise
Bright Lights
Heat Confined Spaces
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SOCIAL INTERACTIONSOCIAL INTERACTION
Rudeness
Bossiness
Aggressiveness by others Bullying
Look here stupid
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ORGANISATIONALORGANISATIONAL
Rules
Regulations
Red - Tape Deadlines (?- All extra hours)
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MAJOR LIFE EVENTSMAJOR LIFE EVENTS
Birth
Death
Lost job Promotion
Marital status change ? Marriage itself ?
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DAILY HASSLESDAILY HASSLES
Commuting
Misplaced keys
Mechanical breakdowns
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INTERNAL STRESSORSINTERNAL STRESSORS
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LIFESTYLE CHOICESLIFESTYLE CHOICES
Caffeine
Lack of sleep
Overloaded schedule
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NEGATIVE SELF - TALKNEGATIVE SELF - TALK
Pessimistic thinking
Self criticism
Over analysing
It will never work
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MIND TRAPSMIND TRAPS
Unrealistic expectations- Finances
Taking things personally
All or nothing thinking Exaggeration
Rigid thinking
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PERSONALITY TRAITSPERSONALITY TRAITS
Perfectionists
WorkaholicsEvaluate
your type
A or B
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Type A Behavior PatternType A Behavior Pattern
Type A Behavior
Patternaggressivelyinvolved in a chronic,
determined struggleto accomplish more
in less time
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Type A CharacteristicsType A Characteristics
1) Hurried speech; explosive accentuation of
key words
2) Tendency to walk, move, or eat rapidly
3) Constant impatience with rate at whichmost events take place
4) Strong preference for thinking of or doing
two or more things at once5) Tendency to turn conversations around to
personally meaningful subjects or themes
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Type A CharacteristicsType A Characteristics
Tendency to interrupt while others are
speaking to make your point or to complete
their train of thought in your own words
Guilt feelings during periods of relaxation orleisure time
Tendency to be oblivious to surroundings
during daily activities
Greater concern for things worth having
than with things worth being
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What are the factors that influenceWhat are the factors that influence
stress at work ?stress at work ?
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FACTORS INFLUENCING WORK STRESSFACTORS INFLUENCING WORK STRESS
The drive for success
Changing work
patterns
Working conditions
Overwork
Under-work
Uncertainty
Conflict
Responsibility
Relationships at work
Change at work
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Value of Deep RelaxationValue of Deep Relaxation
Quietness withinQuietness within
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STRESS CONTROLSTRESS CONTROL
A B C STRATEGYA B C STRATEGY
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ABC STRATEGYABC STRATEGY
A = AWARENESS
What causes you stress?How do you react?
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ABC STRATEGYABC STRATEGY
B = BALANCE
There is a fine line between positive /
negative stress
How much can you cope with before it
becomes negative ?
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ABC STRATEGYABC STRATEGY
C = CONTROL
What can you do to help yourself combat
the negative effects of stress ?
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Stress Management TechniquesStress Management Techniques
Change your thinking
Change your behaviour
Change your lifestyle
After all it is not that bad.
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Change your ThinkingChange your Thinking
Re-framing
Positive thinking
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Re-framingRe-framing
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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Positive ThinkingPositive Thinking
Forget powerlessness, dejection, despair,failure
Stress leaves us vulnerable to negative
suggestion so focus on positives; 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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Change your BehaviourChange your Behaviour
Be assertive
Get organised Ventilation
Humour
Diversion and distraction
HA HA
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Get OrganisedGet Organised
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. Dont
overload your mind. Organisation will help avoid
personal and professional chaos.
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Time ManagementTime Management
Make a list
What MUST be done
What SHOULD be doneWhat would you LIKE to do
Cut out time wasting
Learn to drop unimportant activities Say no or delegate
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Plan your day
Set achievable goals
Dont waste time making excuses fornot doing something
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VentilationVentilation
A problem shared is a problem halved
Develop a support network through friends
or colleagues to talk with. Its 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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HumourHumour
Good stress - reducer
Applies at home and work
Relieves muscular tension
Improves breathing
Pumps endorphins into the bloodstream -the bodys natural painkillers
Norman Cousins
Head First
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Diversion and DistractionDiversion and Distraction
Take time out
Get away from things that bother you
Doesnt solve the problem
Reduce stress level
Calm down
Think logically
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Change Your LifestyleChange Your Lifestyle
Diet
Smoking & Alcohol
Exercise
Sleep
Leisure
Relaxation
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SleepSleep
Good stress reducer
Difficult to cope when tired
Wake refreshed after nights sleep
Plenty of daytime energy
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LeisureLeisure
Interest
Gives you a break from stresses
Provides outlet for relief Provides social contact
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Decreases mental worries
Increases concentration
Increases productivity Increases clear thinking
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AlternativesAlternatives
Conventional Medicine
Counselling &
psychotherapy
Relaxation
Massage
Yoga
Acupuncture
Aromatherapy
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AlternativesAlternatives
Herbalism
Biofeedback
Homeopathy
Hypnotherapy Osteopathy
Pet Therapy
Reflexology
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Other ways to cope with stressOther ways to cope with stress
Ostrich Approach
Refuses to see or denies the existence of
problems
Chicken Approach Sees problem but run away
Other ways to cope with stressOther w
ays to cope with stress
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Other ways to cope with stressOther ways to cope with stress
Bulldog Approach
Sees problems, sticks around but doesntdeal with them.
Ant Approach
Sees problems, assumes responsibility and
confronts them.
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Ratio :Ratio :
11 :: 44 :: 22
3 Times3 Times
Abdominal breathing by itself can triggerAbdominal breathing by itself can trigger
AA
Relaxation ResponseRelaxation Response
Proper BreathingProper Breathing
Acupressure Shenman Heart 7A
cupressure Shenman Heart 7
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Acupressure- Shenman Heart 7Acupressure- Shenman Heart 7
Principles of Healthy Living
Principles of Healthy Living
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Principles of Healthy LivingPrinciples of Healthy Living
Principles of Hygiene, ventilation, bathing etcPrinciples of Hygiene, ventilation, bathing etc
Daily moderate exerciseDaily moderate exercise
High fiber and sattwic dietHigh fiber and sattwic diet
Regular sound sleepRegular sound sleep
Freedom from drug addictionFreedom from drug addiction
Regular relaxationRegular relaxation
Positive thinkingPositive thinkingIntegrated personalityIntegrated personality
Spiritual disciplineSpiritual discipline