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Definition of Stress Stress is a persons adaptive response to a stimulus that places excessive psychological or physical demands on that person
The general Adaptation Syndrome (GAS) identifies three stages of response to a stressor: Alarm, Resistance, and exhaustion. The Gas begins when a person first encounters a stressor. The first stage is called the alarm stage. At this point, the person may feel some degree of panic, may wonder how to cope.
Low
Low
DESIRE NEEDS
EXPECTATIONS
The following are the set of words which describe the way you behave most of the times. The words are given diagonally opposite with a distance of eight points. Your task is to put a tick mark on the number describing your behaviour. For instance if you are casual about appointments almost all the time taken put a tick mark on number 1 and if you are never late at all put a tick mark at number 8. If your behaviour is in between the above two extreme then put a tick mark on any one of the number 2, 3, 4, 5, 6, 7 based on behaviour pattern. Similarly put tick marks on the remaining words.
1. 2.
Casual about appointments Never Feel Rushed even under Pressure Not competitive Take things one at a time
1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 8
3.
4.
1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 8
1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 8
Fast (Eating, Walking etc) SIT on feelings Few Interests outside work
Scoring Total your score on the seven questions. Now multiply it by 3. A total of 120 or more indicates you are a hard core type A. Score below 90 indicates you a hard core type B. Points Personality Type 120 > A+ 106 119 A 100 105 A90 99 B+ < 90 B
TYPE A: These are the people having aggressive involvement in a chronic way to achieve more and more in less and less time, and if necessary, against the opposing efforts of other things or people.
These people are :
Always moving, walking and eating rapidly. Feel impatient with the rate at which most events take place Strive to think or do two or more things simultaneously. Cannot cope with leisure time, and Are obsessed with number, success is measured in terms of how much of everything they acquire.
TYPE B: These people are rarely hurried by the desire to obtain widely increasing number of things or participants in an endlessly growing series of events in an ever decreasing amount of time.
These people are : Never suffer from a sense of time urgency with its accompanying impatience. Feel no need to display or discuss either their achievement or accomplishment unless exposure is demanded by the situation. Play for fun and relaxation, rather than to exhibit their superiority at any cost. Can relax without guilt.
To assess whether you are at the eustress or distress level, answer the following question :
Is your foot/finger tapping? Does it itch ? Does your leg twitches Is one leg pumping ? Are your buttocks cinched? Is your stomach acidic, churning or distended? Are you aware of your heartbeat? Are you breathing rapidly and short of breath? Is there tightness across your chest? Are your palms sweaty? Is your forearm tense? Can you feel blood pulsation in the forehead or throat? Are your rear teeth clenched? Do you have a nervous eye? Do you have a facial tie?
In addition to the above physical symptoms, there are also several psychological symptoms;
Memory loss
Irritability Feeling of hopelessness Nameless fears Loss of sexual desire
Symptoms of Stress
PSYCHOLOGICAL SYMPTOMS 1. Job dissatisfactions 2. Depression 3. Anxiety 4. Boredom 5. Frustration 6. Isolation 7. Resentment
1. 2. 3. 4. 5. 6.
Headaches Cardio-vascular disease Gastrointestinal conditions Allergies and skins disease Sleep disturbances Respiratory disease
3.
4. 5. 6.
7.
8. 9. 10.
11.
Altered sleep patterns. Tiredness Lethargy. Breathlessness, bouts off dizziness, light headaches. Indigestions. Heartburn. Nausea. Bowel disturbances. Muscles tension (neck pain, backaches) Nervous Twitches. Alteration in habits: A. Increase/decrease in eating, B. Increase drinking C. Loss of sexual drive D. increased smoking.
MANY DISEASES ARE CAUSED BY PSYCHOLOGICAL RATHER THAN GENETIC OR ENVIRONMENTAL FACTORS. THESE ARE
SKIN
1. TEMPERATURE
2. ECZEMA
3. URTICARIA 4. PSORIASIS 5. ACNE
MANY DISEASES ARE CAUSED BY PSYCHOLOGICAL RATHER THAN GENETIC OR ENVIRONMENTAL FACTORS. THESE ARE
MUSCLES
1. CONTRACTION
2. CHRONIC TENSION
3. MUSCULOSKELETAL ILLNESS
MANY DISEASES ARE CAUSED BY PSYCHOLOGICAL RATHER THAN GENETIC OR ENVIRONMENTAL FACTORS. THESE ARE
BRAIN
1. UPSETTING HOMEOSTASIS
MANY DISEASES ARE CAUSED BY PSYCHOLOGICAL RATHER THAN GENETIC OR ENVIRONMENTAL FACTORS. THESE ARE
CARDIOVASCULAR SYSTEM
1. OVERWORKED HEART
2. BLOOD PRESSURE(HYPERTENSION)
3. DESTRUCTION OF BLOOD VESSELS(
MANY DISEASES ARE CAUSED BY PSYCHOLOGICAL RATHER THAN GENETIC OR ENVIRONMENTAL FACTORS. THESE ARE
GASTROINTESTINAL SYSTEM
1. STOMACH ULCERS
2. INTENTINAL DISORDERS
3. CONSTIPATION 4. DIARRHEA
MEDICATION
SWITH OFF
SUBJUGATION
YOURSELF
MANAGING STRESS
INDIVIDUAL APPROACHES
1. 2. TIME MANAGEMENT NON COMPETITIVE PHYSICAL EXERCISE a. AEROBICS b. WALKING c. JOGGING d. SWIMMING e. LAUGHING 3. RELAXATION a. MEDITATION b. HYPNOSIS c. BIOFEEDBACK 4. SOCIAL SUPPORT NETWORDK a. HAVE FRIENDS b. HAVE FAMILY c. HAVE WORK COLEAGUES
BECOME AWARE OF YOUR STRESSORS AND YOUR EMOTIONAL AND PHYSICAL REACTIONS
1.Notice your distress 2. Dont ignore it 3.Dont gloss over your problems. 4.Determine what events distress you 5.What are you telling yourself about meaning of these events? 6. Determine how your body responds to the stress. 7.Do you become nervous or physically upset? If so, in what specific ways.
Management of Stress
MAKING POSITIVE CHOICES: Believing in success. Looking at things differently. Breaking patterns. Self-limiting beliefs should be replaced. Reinforce Success. Limits of performance: Differentiate between the probable, the possible and the impossible.