STRESS KUON? AUR KAISE KARE MANAGE? Dr. NAYNA KADAM (Dept. Of Engg. Mathematics)
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1 STRESS KUON? AUR KAISE KARE MANAGE? Dr. NAYNA KADAM (Dept. Of Engg. Mathematics)
2 Outline What is Stress? Causes of Stress Check your anxiety level Symptoms of stress Stress Management
3 What is Stress? Stress is a state of Mind Stress is a mind-body reaction/response to a situation To flight from/fight the situation.
4 Definition S = P > R Stress occurs when the pressure is greater than the resource
5 Why Stress Happens? When a situation/condition is not Acceptable to us When we want to do/get something but are unable When ego is hurt (feedback,comments,criticism ) When we loose something which we feel as important
6 Cont. Stress is mostly due to Fear(of Future) Worry(about Past) And not so much due to Present Moments It is always due to the perception of Mind Different people feel different stress levels for the same situation
7 Are you Stressed?
8 Check your anxiety levels Almost always feel irritated when you are at the office? Always feel you are achieving less than you should? Almost always feel the pressure to succeed? Feel there is more work than you can handle?
9 Cont. Feel exhausted, confused, or irritable much of the time? Frequently have disturbed sleep? Notice a change in your appetite? Often have aches and pains?
10 Stress Can Be Helpful or Harmful Helpful (eustress): extra energy to meet physical challenges, solve problems and reach goals Harmful (distress): can cause headaches, backaches, loss of appetite, fatigue, digestive problems, depression, difficulty focusing thoughts and impaired memory
11 Symptoms of Stress Physical symptoms Mental symptoms Behavioural symptoms Emotional symptoms
12 Physical Symptoms Sleep pattern changes Fatigue Digestion changes Headaches Aches and pains Infections Indigestion Fainting Sweating & trembling Tingling hands & feet
13 Mental Symptoms Lack of concentration Memory lapses Difficulty in making decisions Confusion Disorientation Panic attacks
14 Behavioural Symptoms Appetite changes - too much or too little Eating disorders Increased intake of banned substance Restlessness Nail biting
15 Emotional Symptoms Bouts of depression Impatience Fits of rage Tearfulness Deterioration of personal hygiene and appearance
16 Stress Related Illnesses Stress is not the same as ill-health, but has been related to such illnesses as; Cardiovascular disease Asthma Diabetes
17 Cont. Digestive disorders Ulcers Skin complaints Headaches and migraines Depression
18 How can I manage my stress?
19 NO!!!
20 YES!!!
21 Stress Control A B C STRATEGY
22 ABC STRATEGY A = AWARENESS What causes you stress? How do you react?
23 ABC STRATEGY B = BALANCE There is a fine line between positive / negative stress How much can you cope with before it becomes negative?
24 ABC STRATEGY C = CONTROL What can you do to help yourself combat the negative effects of stress?
25 Stress Management Techniques Change your thinking Change your behaviour Change your lifestyle
26 Change your Thinking Re-framing Positive thinking
27 Re-framing 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.
28 Positive Thinking Forget powerlessness, dejection, despair, failure Focus on your strengths Focus on positives Learn from the stress you are under Look for opportunities Seek out the positive - make a change.
29 Change your Behaviour Be assertive Get organised Ventilation Humour Diversion and distraction
30 Time Management Make a list What MUST be done What SHOULD be done What would you LIKE to do Cut out time wasting
31 Cont... Plan your day Set achievable goals Don t waste time making excuses for not doing something
32 Change Your Lifestyle Diet Exercise Sleep Relaxation
33 Diet Eat right balanced, nutritious diet Minimize sugar, fats, avoid banned substance
34 Benefits of Exercise Improves blood circulation Lowers blood pressure Clears the mind of worrying thoughts Improves self image Makes you feel better about yourself Increases social contact
35 Sleep Good stress reducer Difficult to cope when tired Wake refreshed after night s sleep Plenty of daytime energy
36 Benefits of Relaxation Lowers blood pressure Combats fatigue Promotes sleep Reduces pain Eases muscle tension
37 Alternatives Conventional Medicine Counselling & psychotherapy Relaxation Meditation Massage Yoga Homeopathy
38 THANKS
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