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Prannoy K.

What is Stress??

Stress: The human reaction to events in our environment


Han Selye defines stress as wear and tear on the body

STRESS!!!

Eustress: Good Stress


Getting into college
Getting engaged Winning the lottery

STRESS !!!

Distress: Stress from bad sources


Difficult work environment Overwhelming sights and sounds Threat of personal injury

FOUR TYPES OF STRESS


1. General Stress:
Everyone has this kind of stress It resolves itself within a day or two No intervention is necessarily required

FOUR TYPES OF STRESS


2. Cumulative Stress:
Stress builds up in your body It becomes more difficult to improve your symptoms You may have more serious physical symptoms You may have more serious mental distress

FOUR TYPES OF STRESS


3. Acute Traumatic Stress:
Critical Incident Stress Produces considerable psychological distress

A normal reaction to abnormal events

FOUR TYPES OF STRESS


4. Post Traumatic Stress:
Severe stress produced by severe psychological trauma Created by unresolved Critical Incident Stress Produces lasting changes

Forms of stress
External Stress Internal Stress

External Stress

Internal Stress

Work Relationship difficulties Financial problems Being too busy Children and family

Inability to accept uncertainty Pessimism- Negative self-talk Unrealistic expectations Perfectionism Lack of boldness

Stress

test

What does your score say??

Less than 150 points

: relatively low stress level in relation to life events


: borderline range : high stress in relation to life events

150 - 300 points Greater than 300 points

Note: From Girdano, D.A., Everly, G. S., Jr., & Dusek, D. E. (1990). Controlling stress and tension (3rd edition), ENnglewood Cliffs, NJ: Prentice Hall.

General Adaptation Syndrome

Stage I - Alarm Reaction


The fight or flight response which causes you to be ready for physical activity However, it decreases the effectiveness of the immune system which makes you more susceptible to illness
Cardiac - increased heart rate Respiratory - increased respiration

General Adaptation Syndrome

Stage II Stage of adaptation


If stress continues, the body adapts to the stressors it is being exposed to If the stressor is starvation, the person experiences a reduced desire for physical activity to conserve energy, and the absorption of nutrients from any food intake is maximized
Guilt or fear

General Adaptation Syndrome

Stage III Stage of Exhaustion


Stress persists for a long time The bodys resistance may be reduced or collapse quickly

People who experience long-term stress may have heart attacks, severe infections, or chronic pain or illness

Short Term Physical Stress Symptoms


Dry mouth Cool skin Cold hands and feet Increased sweating Rapid breathing Faster heart rate Tense muscles Butterflies in your stomach Diarrhea A desire to urinate

Long Term Physical Stress Symptoms


Insomnia Change in Appetite Sexual disorders Aches and pains Frequent colds Feelings of intense and long-term tiredness Prone to illness

BEHAVIORAL STRESS SYMPTOMS

Yawning Talking too fast Talking too loud Fiddling Nail biting Grinding teeth Drumming fingers Panic

Over reacting Emotional Defensive Irritable Irrational Hostile Aggressive

BEHAVIOR STRESS EFFECTS

These symptoms will have a negative affect on your performance


By reducing your effectiveness Making you accident prone Causing you to be forgetful Causing you to be very negative You may neglect your appearance You may make poor judgments Causing you to make more mistakes Increasing your absenteeism

PERFORMANCE STRESS EFFECTS


You may not make good decisions Your fine motor skills are affected You may no longer enjoy your work Your attention span may be affected You may have more negative thoughts Your self confidence will suffer You may have difficulty concentrating All of your positive energy is consumed

Managing Stress!!

HEALTHY LIVING TO CONQUER STRESS

Examine your diet


Lower your salt intake Lower your intake of refined sugars and carbohydrates Lower your caffeine intake

Add to your diet


Vegetables Fruits Complex Carbohydrates Vitamins Water

HEALTHY LIVING

Rest:
Get a minimum of six hours of continuous rest Progressive relaxation

Start at your toes and tell them to relax

HEALTHY LIVING

Exercise:
At least twenty minutes, five times a week break a sweat, to release endorphins Dance
The

music also adds

HEALTHY LIVING

Fill your life with fun things to do!!!! Keep your sense of humor!!!! We call it : PLAY THERAPY

HEALTHY LIVING

Talk things out with someone you trust


a family member or a good friend

HEALTHY LIVING

Make an increased effort to organize your life


Ask for help

Delegate things when you need to

HEALTHY LIVING

Learn to manage your anger


Anger affects your health Anger causes you to over react to many situations

HEALTHY LIVING

We get angry often because someone did not do what we thought they should
Rethink the situation and learn to be more flexible

HEALTHY LIVING

Take charge of your life.


Act appropriately dont simply react to stressful situations

Find balance in all that you do.

HEALTHY LIVING

Too many people look for an easy answer to stress management by misusing
Alcohol Drugs Marijuana Medicines & Pills

HEALTHY LIVING

We all need a lengthy list of things that will help us relax..


I love.??

HEALTHY LIVING

Relaxing needs to be part of your daily routine.

HEALTHY LIVING

RELAAAAAAX

MANAGING WORK STRESS

On the drive to work, listen to music, humor


anything that isn't related to work

Take an alternate route to work Plan your work and work your plan Take your allotted breaks Instead of coffee, drink water

Work outs!!

Blow it off
Practice deep breathing

Get up and stretch


Take a short walk Squeeze a lemon
Or get a rubber ball

A Man's Got to Know His Limitations

Dare to say no.


Its okay to say No, I cant, or Later

Acquit yourself.
Sometimes events really are out of control and you really are Not Guilty. Quit blaming yourself.

Be pro-active in finding peace

Jobs

are disposable.

Your friends, families and health are important.

If are really unhappy and the suggestions above havent helped, it may be time to start looking for a new job

Stress:

The human reaction to events in our environment

SHAKESPEAR SAID

DONT WORRY.. BECAUSE IF YOU ARE WORRIED YOU GET A WRINKLE. SO WHY DONT YOU SMILE AND GET A DIMPLE . ALWAYS SMILE AND BE HAPPY..

Questions?????