stress management o

8/14/2019 Stress Management o

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By-By-DR YUGANTDR YUGANT



ByBy DR YUGANTDR YUGANT

Stress is your body’s response to demands made upon it

due to external stimuli

As you adjust to your continually changing environmentin response to those demands –

you experience the ‘wear and tear' of your body.

While adjusting, body automatically brings in certain

temporary changes, such as :

Therefore, Stress produces

Physical and Emotional effects on you

and can create

Positive or Negative feelings.

• High rate of metabolism

• Fast blood flow to the muscles

• Increased blood pressure

• High pulse rate

• More perspiration

• Restless feeling

• Tired feeling

• Insecure feeling

What is Stress ..?



The environment causing stress

could be related to :

• MAJOR EVENTS IN LIFE

• GENERAL CONDITIONS

• LIFE STYLE & WORK RELATED CONDITIONS




Due to

GENERAL CONDITIONS

Problems in Family relationship

Critical Monetary condition

Ill health – self / family members

Uncertain future

Unsuitable climate




could be related to :

LIFE STYLE & WORK RELATED CONDITIONS

Sudden transfer to far off place

Responsibility / Decisions making

Irregular pattern of rest, food intake, work

Vices such as consumption of liquor / cigarettes etc

Lack of adequate exercise

Too much work OR Too little work

Work pressures, Deadlines ,New equipment

Unsuitable / Boring / Frustrating work

Relationship problems, Peer pressures

Frustration in present role , Delay in promotions




Due to :

MAJOR EVENTS IN LIFE

Death of a loved one

Loss of Property , Money etc

Retirement from service

Serious illness of a family member



TYPES OF STRESS

1. SURVIVAL STRESS -

In a physically or emotionally threatening situation, where your body

adapts to help you react with very high will power to meet the threat.

2. SELF GENERATED STRESS DUE TO ANXIETY

Worrying about events beyond your control, hurried and tense

approach to life, Relationship problems caused by your own behavior.

3. SELF GENERATED STRESS DUE TO PERFECTIONISM

Setting of very high goals and struggling to achieve those. You are

Impatient with others who do not match your own high standards.

Invasion of personal space, noise pollution, Crowding, dirty

surroundings, air pollution, water pollution

4. ENVIRONMENTAL STRESS

5. NUTRITIONAL STRESS

Intake of too much or too less food, a big caffeine intake – if reduced ...

insomnia, irritable state. Sudden large intake of sugar increases the

secretion of insulin and can cause hypoglycemia



Recognize the STRESSED condition

through the symptoms, such as:-

• Tiredness, trembling, headaches

• Skin problems

• Muscle tension – neck or lower backs pain

• Change in sleep pattern

• Changes in appetite and or indigestion

• Increased heartbeat or BP

• More accident-prone.

• Sudden mood change or increased irritability

• Anxiety or feeling of panic

• Poor concentration, poor memory

• Low self-esteem

• Feeling out of control and feeling direction-less

MENTAL SYMPTOMS

PHYSICAL SYMPTOMS



Basically You change the source of stress

Negative stress:

Stress is a condition which builds up slowly.

It is not very apparent to us, but the constantand cumulative impact of the small stresses

adds up to a big impact.

So it should be controlled or managed in theinitial stages, by remaining watchful in that respect

OR

control your reaction to it.



CONTROL

Control your physical reaction :

• Don’t get excited too much and use time management

• Carry out slow breathing.• Use relaxation and breathing techniques.• Reduce mental stress, and physical tension.• Avoid medication like tranquilizers etc., less you get addicted,

Reduce your emotional reaction:

•Adapt a more moderate view in your work – life.• Check yourself against getting involved in emotional pressures.

• Develop self-awareness.

Build your physical resource:

• Take suitable exercise – 3 to 4 times a week –like jogging,

cycling, walking, swimming etc.• Eat well-balanced nutritious food.• Maintain weight.• Drink less coffee.



Maintain your emotional resource:

• Develop some mutually supporting friendship,• Pursue realistic goals which are meaningful to you.

• Expect some failures, setbacks sorrows, frustrations etc as theyare part of everyone’s life.

• Be your own best friend

Build your mental resource:

• Practise Yoga – It is safe and effective for people of all ages.

METODS OF CONTROL

continued



This type of stress is normal and is actually essential for you

to keep your ambition alive. In absence of positive stress youwill become bored, depressed, dejected.

Positive stress

To nourish your ambition and making efforts to achieve your goals,

you have to have little amount of ego.

Similarly, little amount of stress is also required by the bodyand the mind for the same purpose.

This is called Positive Stress. Its advantages are:-

• It actually helps us to enrich our life.• It adds anticipation and excitement to life.

• Deadlines, competitions, confrontations actually helpin human development

• It provides means to express talents, energies and to

pursue happiness

Physical and mental Health

is your most valuable asset

Find out your optimum level of stress to keep you motivated



Make sure you drive these moods away !

And be like this



Essence of life

• Soooooooo,jindagi jindadili ka naam hai

Murda dil kya khak jite hai……..

• Smile and maintain it,because someone

needs it on your face,more than

you…….enjoy

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