STRESS MANAGEMENT

General Awareness

• Understanding Stress• Effective management of Stress• Symptoms of Stress• Sources of Stress• Effects of Stress• Handling Stress• Minimize burn-out• Distress to De-stress• Coping with increased Stress levels

Understanding Stress

• To understand stress, we need to look at the events that occur, our thoughts about them, and the way we respond

• Stress is a condition or feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilize

Major approaches to manage Stress

• Action-oriented: In which we seek to confront the problem causing the stress, changing the environment or the situation

• Emotionally-oriented: In which we do not have the power to change the situation, but we can manage stress by changing our interpretation of the situation and the way we feel about it

• Acceptance-oriented: Where something has happened over which we have no power and no emotional control, and where our focus is on surviving the stress

Symptoms of Stress

• Emotional Disturbance• Disruption of Thought

Processes• Physical Discomfort• Behavioural Changes

Emotional Disturbance

• Bouts of depression• Impatience• Fits of rage• Tearfulness• Deterioration of personal hygiene and

appearance

Disruption of Thought Processes

• Lack of concentration• Memory lapses• Difficulty in making decisions• Confusion• Disorientation• Panic attacks

Physical Discomfort

• Sleep pattern changes

• Fatigue• Digestion changes• Loss of sexual drive• Headaches• Aches and pains• Infections• Indigestion

• Dizziness• Fainting• Sweating &

trembling• Tingling hands & feet• Breathlessness• Palpitation• Missed heartbeats

Behavioural Change

• Appetite changes - too much or too little• Eating disorders - anorexia, bulimia• Increased intake of alcohol & other drugs• Increased smoking• Restlessness• Fidgeting• Nail biting• Hypochondria

Sources of Stress

External

• Major life changes• Work • Relationship

difficulties• Financial problems• Being too busy• Children and family

Internal

• Inability to accept uncertainty

• Pessimism • Negative self-talk• Unrealistic

expectations• Perfectionism• Lack of Assertiveness

Effects of Stress

Positive

• 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

Negative

• 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

Handling Stress

How to minimize burn-out

• Understanding where pressure comes from

• Too much to do, too little time…• Distancing from the people• Avoiding Exhaustion• Protecting the meaning of the work

Distress to De-stress

• Physical Exercises• Healthy eating and drinking• Relaxation techniques• Diversions

Coping with increased Stress levels

• Physical• Psychological

Thank you