stress mgt by dd

8/2/2019 Stress Mgt by Dd

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STRESS: CAUSES AND MANAGEMENT

OF

STRESS


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PHASES

PHASE-I MEANING,DEFINITION AND TYPES

PHASE-II CAUSES OF STRESS

PHASE-III EFFECTS OF STRESS

PHASE-IV STRESS SIGNALS

PHASE-V MANAGING STRESS


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Stress is the mental and physical condition that occurs

when a person is compelled to adjust or adapt to a given

situation. A stress reaction is the physical response to asituation, consisting mainly of bodily changes related to the

arousal of the nervous system.

MEANING

STRESS CAN SHORTEN LIFE

Wellness : Good health is the single most important asset

for any individual. Wellness refers to a positive state of

good health, not merely the absence of disease.

It is A state of imbalance between demands made on us

from outside sources and our capabilities to cope with

them.


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Hans Selye, a Canadian physiologist identified three

stages involved in the body's reaction to prolongedstress. These are:

1. The alarm stage

2. The resistance stage

3. The exhaustion stage

STRESS: ITS BASIC NATURE


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Here the body prepares itself to meet the challenges

through immediate action. Typically this means that

the output of adrenaline into the blood stream isincreased. This speeds up all bodily processes like

heartbeat, pulse rate, breathing, etc. Power or energy

to the various parts comes from these increasedfunctions of the body. This represents the automatic

energization of the body to meet the emergency.

THE ALARM STAGE


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After the alarm reaction, the body's defenses get stabilized

and the alarm responses gradually reduce and finally

disappear.

During this stage or phase, the body is able to cope better,to the original stress.

RESISTANCE STAGE


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EXHAUSTION STAGE

If stress continues, the stage of exhaustion is reached.

Here the body's resources are depleted. If ways of

relieving the stress are not found, the health of the

person would be seriously affected and could even

lead to a collapse.


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STRESS CAUSATIVE FACTORS

Stress is created due to gaps between expectations &

their fulfillment : as a result of trying to achieve too much,

too soon, without enough energy.


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PERCEPTION OF STRESS

Stress is too much work & too little relaxation.

Stress is hostility from others.

Stress is too little income, chasing too muchexpenditure.

Stress is feeling bad due to trouble beyond our

control.


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WHO IS VULNERABLE TO STRESS?

Over sensitive.

Over ambitious careerists.

Overly attached to their families.

Not adequately motivated.

Who lack job satisfaction.


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MYTHS AND FACTS

Stress level of every Individual is the same ?

Stress is always bad for you ?

Stress is everywhere, so you cant do anything about it ?

The most popular techniques for reducing stress are the

best ones ?

Stress is a mental illness ?

Only major symptoms of stress require attention ?

Wrong

Wrong

Wrong

Wrong

Wrong


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PHASE-II CAUSES OF STRESS


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Physical factors -Body pain / aches, ill-health etc.Psychological factors Inadequate personality

(reserved), deficient skills, poor controls, absence of

communication skills, etc.

Social factors -lack of status, money, recognition, etc.

Cultural factors Traditional orientation, religious

controls, limited opportunities, etc.

STRESS CAN ARISE FROM

SOME STRESSES CAN BE MANAGED, WHILE

OTHERS BECOME UNBEARABLE


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People sometimes experience severe psychological

problems after being exposed to devastating events. This is

known as PSD. The symptoms include nightmares and

flashbacks, distress of the reminders of the event,

irritability, difficulty in concentrating and a general apathy in

terms of living. Many veterans of the Vietnam and Gulf wars

report experiencing such traumas, even today.

POST TRAUMATIC STRESS DISORDER


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WORK RELATED STRESS

Most people spend more time at work than in any

other activity. So jobs or careers are a major source of

stress.


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CAUSES OF STRESS WITH RESPECT TO


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CAUSES OF STRESS WITH RESPECT TO

STUDENTS

Parents/family

Teachers Gloomy side of higher

education

Examinations

Uncertainty of jobs Negative media

Social transition

Lack of tolerance

Lack of sports and gamesactivities

Lack of positive thinking

Intake of junk food and junkthoughts

CAUSES OF STRESS WITH RESPECT


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CAUSES OF STRESS WITH RESPECT

TO ARMY

O SS O


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PROFESSIONAL

Bad Boss.

Indecisive Boss. ACRs.

Career Courses.

Supercession.

Loneliness.

Zero Error Syndrome.

Excessive work on staff.

Inability to cope with

responsibility.

Negative staff.

Lack of Recognition.


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PERSONAL/FAMILY

Marital discord.

Financial Problems.

Separation from the Family.

Retirement Blues.

Ailments suffered by self/family.

Education of children.

Marriage and settlement of children.


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ORGANIZATIONAL

ORGANIZATIONAL


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Lack of adequate accommodation and education facilities.

Self Respect.

Fair Play/ Justice.

Annual Medical Board.

Poor Living Conditions.

Leave Management.

Unfulfilled Promises.

Peace Station Routine.

Environmental Factors. Administrative Factors.

Management Factors.

Operational Factors.

Social and Psychological Factors.

ORGANIZATIONAL


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CAUSES OF STRESS IN CIENVIRONMENT


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OPERATIONAL FACTORS

Inhospitable Terrain and Climate.

Lack of Mental Respite.

Fear of the Unknown.

PROLONGED DEPLOYMENT


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PROLONGED DEPLOYMENT

Delay in changeover of

Bns.

Induction of Addl Bns.

Inadequacy of Eqpt.

Frustration due to NoResults.

Response to Casualties.

Loneliness at Posts.

SOCIAL & PSYCHOLOGICAL


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SOCIAL & PSYCHOLOGICALFACTORS

Compensation to casualties.

Lack of Recognition.

Individual Psyche.

Pressure of Human Rights

Violation.

Lack of Conviction Towards theCause.

CAUSES OF ADULT STRESS


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Death of spouse

Marital separation

Death of a close familymember

Significant increase in income

Sent to jail

Marriage (of self) Disappointment in love

Difference in sexualrelationship

Spouse unfaithful A major theft in the house

Serious personal illness

Academic failure

Demolition

Son daughter running away

Losing of job

Loss of business Retirement from job

Marriage of daughter

Being pregnant

Criminal or legal offence Criminal or legal offence

against family members

Menopause

Exit of close family Marital reconciliation

Illness of a close familymember

Death of close friend



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Significant increase in income

unexpectedly Borrowing money (Rs. 2,000/-

or more)

Marriage of son

Argument/fight with spouse

Trouble with employer/boss

Trouble with in-laws

Partition of the joint family

Moving to another city

Change of religion Birth of a child

Child getting married

Leaving home for spirituality

Promotion

Close family members starting work.

Wife stops work

Close family member stopped

working

Leaving school

Moving to house in the same city

Getting too much dowry

Admission of child to school/college

Grand child born

Getting too little dowry

Minor violation of law

Celebration of major festival

Death of cow or dog in household



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PHASE-III EFFECTS OF STRESS

WHAT STRESS DOES


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Health

Stress plays some 50% to 70% of role in all physical illness.It increases the:

Possibility of heart/circulatory problems

Ulcers Digestive problems

Causes skin problems

Sleep disturbances

Sexual problems

WHAT STRESS DOES

STRESS DECREASES THE EFFICIENCY OF THE

IMMUNE SYSTEM AND REDUCES THE BODY'S

CAPABILITY TO FIGHT INFECTIONS


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BURN OUT


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Individuals exposed .to high levels of stress over long

periods of time, experience 'burnout' This state involves

physical, mental, emotional and attitudinal exhaustion,

alongwith feelings of low personal accomplishment.

BURN OUT


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Avoidance

Disinterest

Isolation

Addiction

SOCIAL EFFECTS OF STRESS

PHASE IV STRESS SIGNALS


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PHASE IV- STRESS SIGNALS

PHYSICAL

Changes in breathing rhythm

Heart-burns

Cold palms / hands

Bowel difficulties

Sleep disturbances

Sexual difficulties

Asthama

STRESS SIGNALS


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STRESS SIGNALS

PSYCHOLOGICAL

Forgetfulness

Poor concentration

Poor judgments

Indecisiveness

STRESS SIGNALS


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EMOTIONAL

Increased irritability

upsetting thoughts/fears

Increased nervousness/ preoccupations

Short temper

Doubts/ Anxieties/Feelings of

depression

Withdrawal

STRESS SIGNALS

STRESS SIGNALS


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STRESS SIGNALS

BEHAVIOURAL: Increased drinking / Smoking/eating, absenteeism,

clumsiness, poor punctuality, disregard for social and

work norms.

Ineffective behaviours include:

Escapism

Avoidance

Aggression

Inefficiency

Discomfort / Unhappiness

SOME INDICATORS OF PEOPLE


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Loners

The obsessed and preoccupied.

The crusaders / reformists

The moralists Those who show little interest in life

Those who feel defeated

Those who feel extremely dejected

Those who feel highly depressed

Those who feel wronged

Those who feel the system is unfair

SOME INDICATORS OF PEOPLE

WHO NEED TO BE WATCHED


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Those who feel hopeless/helpless.

Those who talk of suicide/homicide.

Those who give away their personal belongings.

Those who have negative thoughts.

Those who are extremely negative in everything.

Those who are cynical.

Those who show little or no emotions.

Those who have no warm, close ties/bonds.

Those who find life meaningless.

IF THERE ARE MORE THAN 5 OF THESE SIGNS

SUCH PEOPLE ARE AT HIGH RISK IN TERMS OF

POSSIBLE PROBLEMS

COPING WITH STRESS


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Slow down Deliberately do things slowly.

Organize Set priorities and then work.Recognize and accept your limits.

Cut out unrealistic and perfectionist goals.

Strike a balance. Work, family friends, hobbies, recreation etc., are all

important for a satisfying life.

Seek social support.Close, positive, warm relationships with others could

facilitate good health and morale. This leads to de-stressing.

COPING WITH STRESS

COPING WITH STRESS


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COPING WITH STRESS

Make enabling statements.

Modify your self- talk.

Do meditation / Yoga.

Engage in physical exercise

Take time off for a vacation / holiday

Engage in your favorite hobby.

Change your eating habits.

Visit your doctor / counsellor

Change your thoughts / feelings

ORGANISATIONAL MEASURES


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ORGANISATIONAL MEASURES

FOR REDUCING STRESS

Motivation.

Increased Communication.

Better quality of life.

Improved Working Environment.

Create Transparency. Educating Spouses.

Safeguard the Rights of the Jawan.

Leave.

Introduce Formal Education on Stress management. Realistic Medical Standards.

Reduce Stringent Qualitative Requirement (QR) for

Appointments.

Build Self Esteem.


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USEFUL TIPS TO MINIMISE RISK OF STRESS

Do not create stress for self.

Financial security.

Be yourself out of uniform.

Dont compare.

Improve your ability to

communicate.

Forgive and move on.

Learn to accept criticism.

Seek help when under

stress.

Time management.

Socialize.

Be decisive & assertive.

Get quality sleep.

Adapt to your

environment.

Encourage yourself.

Choose winners.

Reward yourself.


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USEFUL TIPS TO MINIMISE RISK OF STRESS

Take note.

Play around

Slow down.

Get a pet

Take vacations

Take up a hobby

Delegate

Be in control of your finances

Dont procrastinate

Develop creative jealousy

Control on relationships

Make your life regular as clock

work

Be realistic

Happiness *( sense of humour)


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STRESS MANAGEMENT


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Technique: Yogic therapy

Procedure: Typically, progressive relaxation is

combined with meditation and the body postures

associated with yoga.

Therapeutic Benefit: The therapy helps alleviate

muscle tension, excessive autonomic arousal, and

hypertension. People who like the yogic exercises

especially enjoy it.

STRESS MANAGEMENT

TECHNIQUES

STRESS MANAGEMENT


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Technique: Meditation

Procedure: Subjects learn relaxation, deep breathing, and

concentration on one particular sound or idea.

Therapeutic Benefit: This technique reduces blood pressure

and may help reduce anxiety, fatigue, insomnia, mild

depression, and irritability.

STRESS MANAGEMENT

TECHNIQUES

STRESS MANAGEMENT


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Technique: Biofeedback

Procedure: Equipment that amplifies body

temperature, muscle tension, or other physiological

measures provides subjects with feedback about theirbiological activity.

Therapeutic Benefit: In conjunction with therapy and

proper assessment, biofeedback can help subjects

regulate their biological activity. Control of muscle

tension and autonomic arousal often is the focal point

STRESS MANAGEMENT

TECHNIQUES

STRESS MANAGEMENT


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Technique: Cognitive therapy

Procedure: Therapy focuses on the individuals own cognitive

appraisals. Stressful ideas, thoughts, and perceptions are

directly examined and tested do determine their validity.

Therapeutic Benefit: The subject's thinking may be

restructured, so that situations or circumstances that were

once perceived as extremely stressful are viewed in a less

stressful, often more realistic, light.

STRESS MANAGEMENT

TECHNIQUES

STRESS MANAGEMENT


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Technique: Psychopharmacology

Procedure: Medications are used to alter

psychological or physiological reactions to stress.

Therapeutic Benefit: In conjunction with

psychotherapy, people suffering from acute stress may

benefit from temporary use of drugs to control anxiety,

depression, and other stress-related disorders such as

muscle tension.

STRESS MANAGEMENT

TECHNIQUES

DEVELOP REGULAR EXERCISES &


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DEVELOP REGULAR EXERCISES &BURN CALORIES

A PERSON HAVING 60 KG Wt WOULD BURNFOLLOWING CALORIES PER MINUTE

Sitting 1 Cal

Standing 2 Cal

Desk Work 3 Cal

Walking 2-4 Cal

Dancing 6-6.5 Cal

Swimming 12 CalJogging/Running 10-11 Cal

Tennis 7-8 Cal

( 1 sugar cube contains 40 calories.)


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