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Stress Management

Dr. Raghupathy Anchala


The two roads we can
take….
???

???

Adapted from Stephen Coven. The Eighth habit


http://www.cucucachoo.net/Images/stress.jpg
“Stress”
• Stress is physical or emotional
reaction/response
 to any kind of change –
external or internal
Brahmakumari
http://upload.wikimedia.org/wikipedia/commons/e/e9/Plutchik's_Wheel_of_Emotions.png
Golden axioms
• Stress is a form of pain
 that comes to tell me there is
something I need to change

• Pain is a messenger
 that comes to tell me there is
something I need to learn
Brahmakumari
http://Signs-of-stress.com/images/StressSymptoms.gif
Subtle signs - Mind
1. Worry about what people think

2. More time spent thinking about what can go


wrong than what can go right

3. More time spent thinking about what DID go


wrong than where you can go from here

4. No time to think, always having to do


Internal stress
• Motivation problems, difficulty getting started

• Tendency to get too worked up when under


pressure or in a crisis

• Tendency to dwell on how bad things are

• Often feel guilty


When we have internal
stress
This will help us:

• Information or counseling on

– self talk
– irrational beliefs
– Reinterpretation
Subtle signs - Body
• Insufficient sleep
• Frequent colds, sickness
• Negative effects from caffeine, nicotine, alcohol, etc.
• Uncomfortable chair, poor posture, excessive time
hunched over book or computer.
• Eye Strain (wrong glasses, poor lighting, computer
screen overload)
• Inadequate nutrition, missed meals, reliance on junk
food
• Lack of exercise
• Aversive environment
For external stressors
• Then try:

- Exercise regularly
- Choose healthy foods
- Change your environment (lighting,
space, etc.)
- Reduce or eliminate caffeine, nicotine
and alcohol intake
- Get enough sleep
A balanced way….

Adapted from Stephen Coven …Eight h habit


http://www.positive-thinking-for-you.com/images/stress_talk_mod1_slide21_e.jpg
Effects of stress
MENTAL
Irritability increases, forgetfulness, concentration
decreases, less judgment power weakens

BEHAVIOURAL
Smoking / alcohol addiction, nail/biting, not mixing,
reckless driving, eating more or less, sleep more or
less, work-alcoholism or absenteeism

Brahmakumari
What to do then??
 DETACHMENT
 FILTERING
 CONTROLLING
 NOT ABSORBING
 STABILIZING
 HUMOUR
Brahmakumari
Otherwise

 NORMAL – alert is followed by defense

 NEUROTIC – alert is greater than defense

becomes in effective

 PSYCHOTIC – alert may be ignored

 PYSCHO-SOMATIC – defense by mind fails

Brahmakumari
The proved and effective
steps that you can take to
alleviate stress
Self awareness
• BECOME AWARE of your stressors and
emotional and physical reactions
– Can you change your stressors by avoiding or
eliminating them?

– Can you reduce their intensity (manage them over time


instead of immediately)

– Can you shorten your exposure to stress (take a break,


leave)

– Can you devote the time necessary to make a change?

www.reslife.net/assets/docs/stress_management.ppt
Reduce intensity of
emotions
• No “ifs and buts”
• Moderate or minimize overreactions
– Are you expecting to please everyone?
– Are you viewing things as absolutely
critical and urgent?
– Work at adopting moderate views

www.reslife.net/assets/docs/stress_management.ppt
Moderate Physical
responses
• Slow, deep breathing

• Relaxation techniques - reduce muscle


tension

• Medications - may help in the short term,


you have to understand your internal
milieu.
Build Physical Reserves
• Exercise for cardiovascular fitness
– 3 – 4 times a week
• Eat well-balanced, nutritious meals
– Maintain your ideal weight
• Avoid nicotine, excessive caffeine and other
stimulants
• Mix leisure with work
– Take breaks and get away.
• Get enough sleep.
– Be consistent with your sleep schedule.

www.reslife.net/assets/docs/stress_management.ppt
Bonds….bonds and bonds
1. Develop mutually supportive
friendships/relationships

2. Pursue realistic goals - which are meaningful to


you

3. Expect some frustrations, failures and sorrows

4. Be a friend to yourself
Even these have a
significant effect
Improve air quality

Ban smoking
Open windows
Have plants in the room

Taker care of your working environment

Work by a window
full spectrum bulbs in your desk lamp

www.reslife.net/assets/docs/stress_
management.ppt
These have worked for
me…..
• Pleasant Assertiveness
• Personal space
• Focus your attention on your breathing
• Visualize
• Establish some feeling of ownership
• by bringing personal objects (small
plants or photographs of loved-ones)
Three Idiots
• Have a passion
• Lose Fear
• Stay in the present

• Just as your present status is determined


by your past, so is the case with future…..
• Future is determined by your
PRESENT@@
Enjoy the location in your mind

• Involve all your senses in the


imagery:
– see the place,
– hear the sounds,
– smell the aromas,
– feel the temperature
– feel the movement of the wind
– focus on an object or a sound……….
www.reslife.net/assets/docs/stress_
management.ppt
How can we change??
Victim Change Agent
 Blaming Objective Helper
 Manipulating Process Helper
 Forcing Counselor
 Resisting Stabilizer
 Fighting Referee
 Fleeing Educator
 Criticizing Energizer

Brahmakumari
Take home messages
• A - Attitude
• B - Be yourself
• C – Cope with negativity
• D - Deny the excesses
• E - Empathy
• F - Forgive
Stress Busters
• G – Gain from past
• H – Heal the wounds
• I - Insight
• J - Jocular
• K – Know your limitations
• L- Love your self
Stress Busters
• M – Manage time
• N – NO (ability to say no and not feel guilty)
• O – Open to different views
• P – Praise others
• Q – Quest for happiness
• R – Resistance to energy guzzlers (downers)
• worry, guilt and fear
• S - Satisfaction
Stress Busters
• T – Temper control
• U – Understand the situation
• V – Voila (be carefree)
• W – Worry…….Less
• X- Xpress!!
• Y – Young at heart
• Z – Zeal and zest
Hakuna Matata …..?!
Preempt stress
Key points
Ways to relax your mind
• Write - find better ways to cope
• Let your feelings out - Talk, laugh, cry, and
express anger when you need to
• Do something you enjoy
– A hobby, such as gardening
– A creative activity, such as writing, crafts, or art
– Playing with and caring for pets
– Volunteer work
Actionable points………
• Focus on the present
– Meditation
– guided imagery
• Techniques to relax
– Breathing exercises
– muscle relaxation, and
– yoga, tai chi and qi gong
Breathing exercises
• Have you ever noticed how you breathe
when you feel relaxed?
– The next time you are relaxed, take a moment
to notice how your body feels.
– how do you breathe when you first wake up in
the morning or just before you fall asleep
– Breathing exercises can help you relax
• make your body feel like it does when
you are already relaxed
Doable things
• Take slow, deep breaths
• Soak in a warm bath
• Listen to soothing music
• Practice mindful meditation - observe
• Write
• involves tensing and relaxing each muscle
group
• Take a walk
• Get a massage
Avoid stress
• Learn better ways to manage your time
• Find better ways to cope
• Take good care of yourself
• Try out new ways of thinking
– Work on letting go of things you cannot change
– Learn to say "no”
• Speak up - assertive communication
• Ask for help - have a strong network of family
and friends
To start with…..Implement
any two…
• S – Self confidence
• T – Temper control
• R – Resistance to negative energies – hurry
worry and curry
• E – Empathy
• S – Self awareness
• S – Self regulation
………….rest will be taken care of!!

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