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The most commonly accepted definition of stress (mainly attributed to Richard S Lazarus) is that stress is a condition or feeling experienced when a person perceives that "demands exceed the personal and social resources the individual is able to mobilize." In short, it's what we feel when we think we've lost control of events. It is this attitude which needs to be managed as this can create tremendous amount of psychological and physiological stress which is detrimental.
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STRESS MANAGEMENT by AMLAN ROY CHOWDHURY Powerpoint Templates
STRESS DEFINED • The most commonly accepted definition of stress (mainly attributed to Richard S Lazarus) is that stress is a condition or feeling experienced when a person perceives that "demands exceed the personal and social resources the individual is able to mobilize." • In short, it's what we feel when we think we've lost control of events.
LOOSING CONTROL OF EVENTS.The very sentence gives us an indication as to what we should be doing in case of stress.Lets not loose control of events. But this is easier said than done.Hence this presentation. THE STRESS MANAGEMENT
Hans Selye was one of the founding fathers of stress research. His view in 1956 was that "stress is not necessarily something bad – it all depends on how you take it. The stress of exhilarating, creative successful work is beneficial, while that of failure, humiliation or infection is detrimental." • Selye believed that the biochemical effects of stress would be experienced irrespective of whether the situation was positive or negative
The transactional model of stress • The first thing that a person automatically does when faced with a stressful event is to appraise the situation • One conducts a primary appraisal to determine the level of danger, the potential pain, loss or discomfort and the amount of effort that will have to be exerted to handle the situation. If no threat is perceived, no stress is felt.
The transactional model of stress • If a threat is perceived, an individual goes through a secondary appraisal process in which he or she examines his or her perceived available resources to cope with the problem. How a person appraises the situation is a function of past experience and perceived ability to cope with the stressor. A person selects the “best” solution, which is usually the least dangerous, most likely to succeed and the one for which the person has the most appropriate skills.
The transactional model of stress • If a person perceives that he or she can cope with the stress, positive stress is experienced. A perceived inability to fully cope with the situation leads to negative stress. *Image viaBing
POSITIVE STRESSEustress (positive stress) motivates a person to cope with stressors and allows a person to perform effectively and may even increase performance. Eustress generally occurs when an individual perceives that he or she has the ability to effectively cope with a stressor.
Negative stressDistress (negative stress) occurs when stimulation is excessive and causes fear of the situation, panic, anxiety or agitation. Distress usually results in poorer performance and can be dangerous for flight safety.Anxiety is stress related to an unforeseen or imagined threat. It is caused by the anticipation or perception that something dangerous, unpleasant or harmful may be about to occur, and the individual is fearful that he or she will not be able to cope with the event.
THE THIRD TYPE OF STRESSRemembered Stress is triggered by an event that reminds an individual of a past experience that caused extreme stress or harm. The actual stress-causing agent may not be present, but the memory still causes the body to arouse the nervous system, and the stress related to the effects of the unpleasant episode are experienced again.
Duration of stress • Acute Stress is caused by stressors that occur for very short periods of time. Usually, an individual is able to resolve the stressful situation and return to a normal mental and physiological state. Acute stress can be positive, but extremely high levels of over-arousal for short durations can lead to exhaustion.
Chronic stress diagram. *Image viaBing
Chronic Stress is caused by a constant stream of demands, risks, pressures and threats that go on for significantly long periods of time. Chronic stress slowly drains mental and physical resources and leaves a sense of hopelessness or inability to cope. If prolonged, it can have very serious health implications such as the onset con’t………..
of a stroke, heart disease or even heart attack. In extreme cases it has led to suicide. The most dangerous aspect of chronic stress is that because it is prolonged, an individual may stop noticing its effects even though the negative effects are still taking place. It becomes a familiar sensation that is accepted as the status quo, and a person may not take any actions to cope with the stress, which can lead to further problems.
QUESTIONNAIRE. *Image viaBing
Checking Yourself for BurnoutInstructions:For each statement, click the button in the column that best describes you. Please answer questions as you actually are (rather than how you think you should be), and don't worry if some questions seem to score in the 'wrong direction'. *Image viaBing
15-18No sign of burnout here19-32Little sign of burnout here, unless some factors are particularly severe33-49Be careful – you may be at risk of burnout, particularly if several scores are high50-59You are at severe risk of burnout – do something about this urgently60-75You are at very severe risk of burnout – do something about this urgently
Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun – plus the resilience to hold up under pressure and meet challenges head on.
Identify the sources of stress in your lifeStress management starts with identifying the sources of stress in your life. This isn’t as easy as it sounds. Your true sources of stress aren’t always obvious, and it’s all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that you’re constantly worried about work deadlines. But maybe it’s your procrastination, rather than the actual job demands, that leads to deadline stress.
To identify your true sources of stress, look closely at your, and excuses: habits, attitude Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”).Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.
Start a stress journalA stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal. As you keep a daily log, you will begin to see patterns and common themes. Write down:What caused your stress (make a guess if you’re unsure).How you felt, both physically and emotionally.How you acted in response.What you did to make yourself feel better.
Look at how you currently cope with stressThink about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately, many people cope with stress in ways that compound the problem. *Image viaBing
Unhealthy ways of coping with stressThese coping strategies may temporarily reduce stress, but they cause more damage in the long run:SmokingDrinking too muchOvereating or under eatingZoning out for hours in front of the TV or computerWithdrawing from friends, family, and activitiesUsing pills or drugs to relax Sleeping too muchProcrastinatingFilling up every minute of the day to avoid facing problemsTaking out your stress on others (lashing out, angry outbursts, physical violence)
Since everyone has a unique response to stress, there is no “one size fits all” solution to managing it. No single method works for everyone or in every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control. *Image viaBing
"Cognitive restructuring involves learning how to think differently, to change fundamental ‘faulty thinking,’ and replace it with more rational, realistic, and perhaps positive thinking,"
How to Change Your Thoughts • What is truly the worst possible outcome of a given situation? • Could this really harm me or my family? • Am I looking at this situation correctly; what proof do I have of my fears? • Can I really handle this situation even though I doubt myself? • What can I do to change this situation?
BE A POSITIVE THINKER.Constant negative thoughts bring about negative result and vice versa. Being positive in attitude greatly reduces chronic stress
Learning healthier ways to manage stressThe Four A’sChange the situation:Avoid the stressor.Alter the stressor. Change your reaction:Adapt to the stressor.Accept the stressor.
#1: Avoid unnecessary stressNot all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate.Learn how to say “no”.Avoid people who stress you out.Take control of your environment.Avoid hot-button topics. Pare down your to-do list.
#2: Alter the situationIf you can’t avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesn’t present itself in the future. Often, this involves changing the way you communicate and operate in your daily lifeExpress your feelings instead of bottling them up.Be willing to compromise.Be more assertive.Manage your time better.
#3: Adapt to the stressorIf you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.Reframe problems.Look at the big picture. Adjust your standards. Focus on the positive. *Image viaBing
Adjusting Your AttitudeHow you think can have a profound effect on your emotional and physical well-being. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. If you see good things about yourself, you are more likely to feel good; the reverse is also true. Eliminate words such as "always," "never," "should," and "must." These are telltale marks of self-defeating thoughts.
