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Stress Management 03.02.13MODIFIED

The document discusses stress, its causes and effects, and strategies for managing stress. It defines stress as a reaction to real or perceived threats or demands that exceed one's ability to cope. All situations listed are identified as potential stressors. Stress management techniques discussed include cognitive restructuring, relaxation practices like deep breathing, progressive muscle relaxation, and seeking help for severe or prolonged stress.

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Ishita Chatterjee
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135 views

Stress Management 03.02.13MODIFIED

The document discusses stress, its causes and effects, and strategies for managing stress. It defines stress as a reaction to real or perceived threats or demands that exceed one's ability to cope. All situations listed are identified as potential stressors. Stress management techniques discussed include cognitive restructuring, relaxation practices like deep breathing, progressive muscle relaxation, and seeking help for severe or prolonged stress.

Uploaded by

Ishita Chatterjee
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPT, PDF, TXT or read online on Scribd
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Stress Management

ISHITA CHATTERJEE

CLINICAL PSYCHOLOGIST
M.A. , M.PHIL (CLINICAL PSYCHOLOGY)
Which of these is stress?
ALL OF THESE
ARE STRESS
 You receive a promotion at work
 Your car has a flat tyre
 You go to a fun party that lasts till 2:00 a.m.
 Your dog gets sick
 Your new bedroom set is being delivered
 Your best friend and his wife come to stay
at your house for a week
 You develop a bad case of viral fever
What is

 Stress is a condition
experienced when a
person perceives that,
demands exceed the
personal and social
resources the individual
is able to mobilize
[Lazarus, 1984]
What is stress?
 Stress is your mind and
body’s response or reaction
to a real or imagined threat,
event or change
 The threat, event or change
are commonly called
stressors. Stressors can be
internal (thoughts, beliefs,
attitudes) or external (loss,
tragedy, change)
Process of Stress

STRESSOR PERCEPTION EMOTIONAL


OF THREAT REACTION

Activating Appraisal of situation Stress


event as dangerous response
Stress Concepts

 Stress is universal (Environment, work,


school, family, friends,…)
 Perception is a common source of stress
(encounter appears threatening)
 Negative feelings or bad habits may cause
stress
 Stress is not all bad
STRESS GOOD OR
BAD???
Stress Concepts
 The line between eustress,
that turns you on and the
distress that wears you out
is often difficult to
distinguish
 People’s evaluations of
stress and performance are
by necessity subjective
 Healthful stress levels vary
greatly among individuals
STAGES OF STRESS

The general adaptation syndrome


(Hans Selye)
Alarm Stage
The organism identifies an environmental
demand as threatening
 Manifestations-
Cardiac - increased heart rate
Respiratory - increased respiration
Skin - decreased temperature
Hormonal - increased stimulation of adrenal
glands which produce an adrenal rush
Resistance Stage
 Organism gathers resources to cope with
the demand
 Your friends, family or co-workers may
notice changes in you before you do so
 It is important to examine their feedback to
make sure you do not reach overload
Manifestations
 Behavior indicators include: lack of
enthusiasm for family, school, work or life in
general, withdrawal, change in eating habits,
insomnia, hypersomnia, anger, fatigue
 Cognitive indicators include: poor problem
solving, confusion, nightmares, hyper-
vigilance
 Emotional indicators include: tearfulness,
fear, anxiety, panic, guilt, depression,
agitation, overwhelmed
Exhaustion Stage
 During this stage the stressor is not
being managed effectively and the
body and mind are not able to repair
the damage
Manifestations-
 Digestive disorders, withdrawal,
headaches, tension, insomnia, loss of
temper
Disorders due to stress
 Post traumatic stress disorder (PTSD)
 Acute and transient psychosis (ATP)
 Adjustment disorder
 Depression
 Schizophrenia
 Substance use disorders
 Anxiety disorders
 Psychosomatic disorders
Management Strategies
 Stress
management is a decision-making process
 When we are under stress, there are three major
ways we can deal with it
The AAAbc’s of Stress
A – alter it
A – avoid it
A – accept it
b – building our resistance
c – changing our perception
Management Strategies
 Alter = removing the source of stress
by changing something
– Problem solving
– Direct communication
– Organizing, planning, and time
management are common
techniques for altering stress
Management Strategies
 Avoid = removing oneself
from the stressful situation
 To conserve stress energy,
people sometimes
– need to walk away
– let go
– say “No”
– Delegate
– Withdraw
– Know limitation
Management Strategies

Accept = equipping oneself


physically and mentally for stress
Management Strategies
B = building resistance
– Physically– proper diet,
regular aerobic exercise,
and systematic relaxation
techniques
– Spiritually- meditation,
prayer, worship, faith, and
commitment strengthen
people
Management Strategies
 b = building resistance…..
– Mentally- positive affirmation,
taking time for mental health,
and getting clear about
goals/values/priorities
– Socially- by building and
maintaining support systems,
investing in relationships, clear
communication, and intimacy
Management Strategies
 C=change
– Change the way you perceive the
situation or yourself. Changing
unrealistic expectations and irrational
belief is a good start
– Building self-esteem and cultivating a
positive attitude
– Redefining the situation in a less
stress-provoking way i.e., “isn’t it
funny” or “isn’t it grand” instead of
“isn’t it awful,” increases stress
resistance
Techniques…Cognitive
restructuring
 Way to change one’s thought process (negative
thinking)
 One has to challenge the way one thinks
 Cognitive distortions - arbitrary inference,
selective abstraction, overgeneralization,
magnification and minimization
 Replace automatic negative thoughts with more
rationalized positive thoughts
Psychotherapy based
management techniques
 Cognitive Behavior Therapy

 Rational emotive Behavior Therapy

 Acceptance and Commitment Therapy

 Mindfulness Based Stress Reduction

 Dialectical Behavior Therapy


Techniques….. Effective simple
relaxation practice
 Relaxation techniques are
exercises done that reverse the
physical stress response.
Several types are there:

 Biofeedback
 Prayer
 Meditation
 Visualization or imagery
 Progressive muscle
relaxation
Relaxation Techniques (contd..)
 Biofeedback
Biofeedback is the
process of gaining
greater awareness of
many physiological
functions primarily using
instruments that provide
information on the
activity of those same
systems, with a goal of
being able to manipulate
them at will
Relaxation Techniques (contd..)

 Meditation
Meditation is a practice in which an individual
trains the mind or induces a mode of
consciousness, either to realize some benefit.
Relaxation Techniques (contd..)
 Deep breathing
"Deep breathing involves slow and deep inhalation
through the nose, usually to a count of 10,
followed by slow and complete exhalation for a
similar count. The process may be repeated 5 to 10
times, several times a day
Relaxation Techniques (contd..)
 Progressive muscle relaxation (PMR)
- Progressive muscle relaxation involves alternately
tensing and relaxing the muscles
- A person using PMR may start by sitting or lying
down in a comfortable position
- With the eyes closed, the muscles are tensed (10
seconds) and relaxed (25 seconds) sequentially
through various parts of the body
- The whole PMR session takes approximately 30
minutes
General techniques to foster
stress management
 Time Management
 Problem Solving
 Assertive Communication
When to seek help?
 Loosing temper very easily
 Remaining irritable
 Disturbed sleep, appetite
 Making frequent mistakes at work
 Forgetfulness
 Excessive fatigue
 Taking recourse to alcohol and other
substances
Conclusion
 Stress is universal
 Stress is not all bad
 Stress is associated with physical and
mental health problems
 Stress can be managed if learned
 Professional advice should be sought if not
handled effectively
Relax !!!!!

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