Stress Management

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Stress Management ?
Objective of the course:
Increasing awareness about stress
Identifying the sources of stress (stressors) Assessing the impact of stressors on body-mindintellect frame Training in relaxation of muscles autogenic and imagery training

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What is Stress?
Stress is the response of the bodys functional systems as coordinated by the mind, which on the basis of intellect has identified the change as a demand to adjust or to adapt.

In simpler words, stress is the response of the body to a stimuli which can be defensive, adaptive or adjustive
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Three Approaches to Understand Stress

It is an event or environmental stimulus that causes a person to feel tense. It is external in nature. This is the stressor. It is a subjective response to the situation. It is an internal state of mental arousal dictating the interpretive,defensive and coping processes in the body. It is the physical reaction of the body to a demand which leads to a natural arousal of the body to a higher level of activity. This is called strain or the effect of the pressure exerted within the individual.
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Stress Health Link

The relationship between stress and health is a two way relationship. Stress affects health and how we manage health affects the ability to deal with stress. If we have proper health then energy which was required just for staying on top can be utilized for problem solving and creative expressions. Stress may sought to be reduced by smoking, anxiety by drinking and boredom by eating

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Hans Selyes theory of General Adaptation Syndrome

The main points made by Selyes Theory are: 1. There is an innate drive to maintain a state of internal equilibrium called homeostasis. 2. Stressors disturb homeostasis. The body responds to any to any stressor with a non-specific physiological arousal. This is a defensive reaction. 3. Adjustment to stress occurs in stages. The time course and progress through the stages depends on how successful the resistance is relative to the intensity and duration of the stressor. 4. The adaptive energy is finite.
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The General Adaptation Syndrome

1. Alarm Reaction Occurs at first appearance of the stressor. The body quickly makes self-protective adjustments. Such a stress is called acute stress reaction. 2. Stage of Resistance On continuation of stress there is full scale mobilization by the body. Lots of resources are expended so that resistance gradually decreases. Even physical symptoms may develop which will reduce resistance even more.

3. Stage of Exhaustion
When the stressor is unusually severe or stays for a long time, bodys adaptive energies are exhausted.
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Stress Signals
1. 2. A tendency to suffer from frequent headaches The feeling of being constantly under strain

3.
4. 5. 6. 7. 8.

Being excessively tired and never feeling sufficiently rested or freshened by sleep
Feeling generally strung up and tense without any real reason Finding that ones feelings are too easily hurt,excessively sensitive when compared to others. Expecting the worst to happen when the risk is very small; e.g.never feeling happy until all the family members are safely at home Taking everything that goes wrong personally. Wanting to ring the office when on holiday to make sure every thing is all right.

9.

Experiencing surges of fear, anxiety or panic sensations for no apparent reason.

10. Feeling very indecisive, taking a long time decisions,putting things off that have to be done. 11. Feeling that many things in ones life are simply getting out of control and one is helpless victim of circumstances
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Stress Signals ( Actual )

1.
2. 3.

Actually having so much work to do that it must be brought home most

nights and weekends. Actually having a poor product or poor service to offer that worries. Not enjoying one's job.

4.
5. 6. 7.

Physical health is poor.

Having no one on whom one can depend at work or at home. Having very real financial problems. Having a number of domestic problems that remain unresolved.

8.
9.

Having sexual needs that are largely unsatisfied.

Unsatisfactory prospects at work - blocked promotion, poor career development, possible redundancy, etc.

10. Having a job that makes little demands on one's abilities and skills.

11. Unable to take a real holiday last year

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Stress Management Techniques

Autogenic Relaxation Creative Visualization

Personal Health Plan

Communication

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Stress Management Techniques

Autogenic Relaxation
Autonomic nervous system is the site of changes in a stress situation. Heart beat, breathing and blood circulation be progressively controlled by this technique.

The technique aims at self-regulation and self generation. Here are a few steps to mention
1. 2. 3. 4. 5. Deep breathing exercises Heartbeat regulation exercises Blood flow regulation exercises A summing up phrase Return to activity
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Stress Management Techniques

Creative Visualization
Creative visualization or imagery is a very effective mode of reaching out the internal environment and gaining varying extent of conscious control over it.

The basis for creative visualization is a total projection of all senses into a pleasant image that can be created or drawn from memory. The visualization has to be clear to have an effect. The visualization can take many forms eg: visual,auditory, motor, tactile, gustatory and olfactory.
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Stress Management Techniques

Personal Health Plan
Positively adapting to any important transition of life is related to the presence or absence of a Personal Health Plan.

The ideal diet should be 50% carbohydrates, 20% protein and about 30% fat.
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Stress Management Techniques

Communication
Brent Ruben has done tremendous work in assessing and evaluating the intricate relationship that exists between stress, communication and assertiveness. Communication is the primary means through which we deal with various stressors we encounter. There are three approaches for using communication in interpersonal communication : Marshmallow Approach Machine-gun Approach Sharp Shooter Approach
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 The Marshmallow Approach

This method of dealing with stress takes the path of least resistance. The individual goes along with the demands of the others regardless of the effect on himself.

Those who practice this approach opt for passive resignation and acceptance, often internalizing frustration, hostility and anger.He is continually taken advantage of.

The Machine-Gun Approach

Individuals using this method tend to say what is on their mind, regardless of consequences. The machine-gun has no difficulty in speaking in public and in extreme cases is seen as aggressive, threatening or overpowering. Others seldom make unreasonable demands on him. But people are frightened of him and maintaining relations will be difficult.
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Target-Shooter Approach: The Assertive Technique

This technique provides a way to deal productively with stressful people and situations while avoiding the pitfalls of the marshmallow and machine gun approaches. The target-shooter technique has the following five steps: 1. Introduction/Transition: Starts with a statement that alerts the other person that something important is about to be discussed. Statement of Problem: States the problem in simple, specific, non-emotional and objective fashion. Explanation of Feelings: The target-shooter than indicates own feelings about the situation i.e troubled , concerned or disturbed. The person avoids getting at other peoples motives and states only personal feelings.

2.

3.

4.

Proposed Solution: The proposed solution should be in specific and reasonable terms. The target shooter should not ask for less than he can accept and more than others can easily give Closure: A statement of closure softens the climate and indicates satisfaction with outcome
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5.

Self Modification for Personal Adjustment to Stress

Stress reaction involves major two elements:

1. Heightened physical arousal

2. Anxious thoughts

Because behavior and emotions are controlled by inner thoughts the best way to exert control over them is by acquiring skills that change these thoughts.
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Controlling Physical Arousal

One method is through controlled breathing. Sit in a comfortable position in a quiet place with no distractions. Close your eyes and pay no attention to the outside world,concentrate on your breathing,slowly inhaling and exhaling, softly say relax when each breath has been exhaled completely. Eventually in a stressful situation jut saying the word relax will calm you considerably.

Another method is relaxation through tension release. While practicing tense each group of muscles separately and then relax them so that they are more relaxed then before. The ultimate goal is to relax all groups simultaneously. To incorporate in daily life, notice your bodily tension, identify the tense muscle groups and then relax them saying relax inwardly Total relaxation can be obtained through exercise, either aerobic or the Yoga type. http://groups.yahoo.com/group/hrc
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Control of Thoughts
A very effective mental intervention for stress management consists of talking to ourselves to guide feelings, thought and behavior in order to cope. When stress reaction is exceptionally tense and seemingly beyond our ability to cope we can extend self-control by applying following techniques:

Image Manipulation
Manipulate stress experiences by creating complex,detailed images that reinterpret, ignore or change the context of experience. (eg putting the experience of pain into a fantasy)

Somatization
Focus on body processes and sensations (eg closely observe the breath going in and out, the muscles which have tensed)

Distraction
Focus on something outside the stress experience (eg mental arithmetic,some http://groups.yahoo.com/group/hrc fantasy)
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CONCLUSION
Stress is very necessary and a positive life force.
It is an impetus for growth , change and adaptation. By adjusting to these demands we gain opportunities for personal and social growth, creativity and discovery. On the other hand, chronic and accumulated stress can have

devastating physical as well as emotional consequences.

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