Stress Management 03.02.13MODIFIED
Stress Management 03.02.13MODIFIED
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
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 !!!!!