Managing stress

& tension
Free content

Prof. Lakshman Madurasinghe

01/15/09 1

Consultant Psychologist/ Attorney

 The need for a holistic Model of
Excellence
Disciplined study
Thinking
IQ Self awareness
Creativity
Teaching and doing
Feeling
EQ
EMOTIONA
PQ
L
HOLISTIC Physical
QUOTIENT
MODEL Quotient
Self awareness
And self control Nutrition
Motivation Exercise
Empathy Relaxation
Social skills SQ Integrity Stress Mgt
SPIRITUAL Vision
01/15/09 Being QUOTIENT Meaning 2
 Latest research- Survival kit
• Communicate and interact
• Practice appreciation & gratitude
• Prayer & meditation
• Sleep
• Exercise
• Reduce comparing now & the way it was
before
• Reduce fear
• Engage with family

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 HELP ME!

WHAT IS STRESS ?

Stress is the reaction people have to

excessive pressures or other types of
demand placed upon them. It arises when
they worry that they can’t cope.

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 I HATE YOU

WHAT IS STRESS ?

Stress is the “wear and tear” our minds

and bodies experience as we attempt to
cope with our continually changing
environment

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 How attitudes matter

THE MIND ITSELF CAN MAKE

HEAVEN OF HELL OR HELL OF
HEAVEN – MILTON

AS A PERSON THINKS SO IS HE

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01/15/09 7
 Chemistry and Physiology of
thought

Release of Cortisol- What is

the effect ?

What is the role of Anger ?

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 STRESS

•Hear t Contr act and

r el ease time f acto r… 0.3
and 0. 5 se c

•Lo ve connected wi th
hear t… is th er e any
ef fect ?

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 .

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 TYPES OF STRESS
+ -

• Is all stress bad ?

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 TYPES OF STRESS
+ -

• Negative stress

• Positive stress

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 NEGATIVE STRESS

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.

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 A Team
POSITIVE STRESS

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.

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 Case Study
John Walker v Northumberland County Council (1994)

• Area manager of social work team

• Increased workload - requested extra resources
• Suffered first breakdown in Nov 1986
• Promised extra resources
• Returned to work in March 1987
• No extra resources were supplied
• 2nd breakdown and medical retirement May
1988
• Judge ruled ‘ reasonably foreseeable’
• Awarded £ 175 000
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 TYPES OF STRESSORS

• External

• Internal

• List a few of them 10 mts

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 Hurricane….Rita

EXTERNAL STRESSORS

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 PHYSICAL ENVIRONMENT

• Noise
• Bright Lights
• Heat
• Confined Spaces

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 SOCIAL INTERACTION

• Rudeness
• Bossiness Look here stupid
• Aggressiveness by others
• Bullying

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 ORGANISATIONAL

• Rules
• Regulations
• “Red - Tape”
• Deadlines (?- All extra hours)

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 MAJOR LIFE EVENTS

• Birth
• Death
• Lost job
• Promotion
• Marital status change ? Marriage itself ?

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 DAILY HASSLES

• Commuting
• Misplaced keys
• Mechanical breakdowns

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 INTERNAL STRESSORS

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 LIFESTYLE CHOICES

• Caffeine
• Lack of sleep
• Overloaded schedule

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 NEGATIVE SELF - TALK
It will never work
• Pessimistic thinking
• Self criticism
• Over analysing

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 MIND TRAPS

• Unrealistic expectations- Finances

• Taking things personally
• All or nothing thinking
• Exaggeration
• Rigid thinking

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 PERSONALITY TRAITS

• Perfectionists
Evaluate
• Workaholics your type
A or B

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 Type A Behavior Pattern

• Type A Behavior
Pattern aggressively
involved in a chronic,
determined struggle
to accomplish more
in less time

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 Type A Characteristics

1) Hurried speech; explosive accentuation of

key words
2) Tendency to walk, move, or eat rapidly
3) Constant impatience with rate at which
most events take place
4) Strong preference for thinking of or doing
two or more things at once
5) Tendency to turn conversations around to
personally meaningful subjects or themes

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 Type A Characteristics

• Tendency to interrupt while others are

speaking to make your point or to complete
their train of thought in your own words
• Guilt feelings during periods of relaxation or
leisure time
• Tendency to be oblivious to surroundings
during daily activities
• Greater concern for things worth having
than with things worth being

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 What are the factors that influence
stress at work ?

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FACTORS INFLUENCING WORK STRESS

• The drive for success • Uncertainty

• Changing work • Conflict
patterns • Responsibility
• Working conditions • Relationships at work
• Overwork • Change at work
• Under-work

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 Value of Deep Relaxation
Quietness within

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 STRESS CONTROL

A B C STRATEGY

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 ABC STRATEGY

A = AWARENESS

What causes you stress?

How do you react?

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 ABC STRATEGY

B = BALANCE

There is a fine line between positive /

negative stress

How much can you cope with before it

becomes negative ?
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 ABC STRATEGY

C = CONTROL

What can you do to help yourself combat

the negative effects of stress ?

01/15/09 37
 Stress Management Techniques

After all it is not that bad….

• Change your thinking

• Change your behaviour

• Change your lifestyle

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 Change your Thinking

• Re-framing

• Positive thinking

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 Re-framing

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.

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 Positive Thinking

Forget powerlessness, dejection, despair,

failure
Stress leaves us vulnerable to negative
suggestion so focus on positives;
• Focus on your strengths
• Learn from the stress you are under
• Look for opportunities
• Seek out the positive - make a change.

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 Change your Behaviour

• Be assertive
• Get organised
HA HA
• Ventilation
• Humour
• Diversion and distraction

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 Get Organised

Poor organisation is one of the most common

causes of stress. Structured approaches offer
security against ‘out of the blue’ problems.

Prioritising objectives, duties and activities

makes them manageable and achievable. Don’t
overload your mind. Organisation will help avoid
personal and professional chaos.

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 Time Management

• Make a list
What MUST be done
What SHOULD be done
What would you LIKE to do
• Cut out time wasting
• Learn to drop unimportant activities
• Say no or delegate

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 • Plan your day
• Set achievable goals
• Don’t waste time making excuses for
not doing something

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 Ventilation

‘A problem shared is a problem halved’

Develop a support network through friends
or colleagues to talk with. It’s not always
events that are stressful but how we
perceive them.

Writing a diary or notes may help release

feelings but do not re-read what has been
written.
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 Humour Norman Cousins
Head First

• Good stress - reducer

• Applies at home and work
• Relieves muscular tension
• Improves breathing
• Pumps endorphins into the bloodstream -
the body’s natural painkillers

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 Diversion and Distraction

• Take time out

• Get away from things that bother you
• Doesn’t solve the problem
• Reduce stress level
• Calm down
• Think logically

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 Change Your Lifestyle
• Diet
• Smoking & Alcohol
• Exercise
• Sleep
• Leisure
• Relaxation

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 Sleep
• Good stress reducer
• Difficult to cope when tired
• Wake refreshed after night’s sleep
• Plenty of daytime energy

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 Leisure
• Interest
• Gives you a ‘break’ from stresses
• Provides outlet for relief
• Provides social contact

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• Decreases mental worries
• Increases concentration
• Increases productivity
• Increases clear thinking

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 Alternatives
• Conventional Medicine
• Counselling &
psychotherapy
• Relaxation
• Massage
• Yoga
• Acupuncture
• Aromatherapy

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 Alternatives
• Herbalism
• Biofeedback
• Homeopathy
• Hypnotherapy
• Osteopathy
• Pet Therapy
• Reflexology

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 Other ways to cope with stress

• Ostrich Approach
– Refuses to see or denies the existence of
problems

• Chicken Approach
– Sees problem but run away

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 Other ways to cope with stress

• Bulldog Approach
– Sees problems, sticks around but doesn’t
deal with them.

• Ant Approach
– Sees problems, assumes responsibility and
confronts them.

01/15/09 56
 Proper Breathing
Ratio :
1 : 4 : 2
3 Times

Abdominal breathing by itself can trigger

A
Relaxation Response

01/15/09 57
Acupressure- Shenman –Heart 7

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 Principles of Healthy Living
Principles of Hygiene, ventilation, bathing etc
Daily moderate exercise
High fiber and sattwic diet
Regular sound sleep
Freedom from drug addiction
Regular relaxation
Positive thinking
Integrated personality
Spiritual discipline
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