STRESS MANAGEMENT

&COPING SKILLS

Dr. Imon Paul

MD(NIMHANS), DPM(CIP Ranchi)
Assoc. Prof & HOD, Dept of Psychiatry
IQ City Medical College
 Stress
Body’s automatic response to
any physical or mental
demand

Any positive or negative

situations requiring
adjustment may be stressful
How to Cope with Stress

Recognize sources of stress

Recognizing how these

affect us

Identifying ways to control

stress

Learning how to relax

• School
• Work
• Family
• Relationships
• Legal
• Finances
Stressors
• Health/illness
• Environment
• Living Situation
 • Low salary.
• Excess workload.
• Lack of growth or
advancement.
Work • Work that isn't engaging
or challenging.
Stress • Lack of social support.
• Conflicting
demands/unclear
performance
expectations.
Negative
•Emotional
Effects of •Behavioral
Stress
•Physical
Negative Signs of Stress

• Irritability • Forgetfulness
• Depression • Increased errors
• Apathy • Poor decision
making
• Anxiety

unhealthy
coping
strategies
• Alcohol
• Drugs
Negative Signs of Stress
• Sleep disturbance
• Weight issues
• Headache
• Digestive problems
• Aches and pains
• Get sick more
because immune
system is low
• Injuries
• Unexpected hair loss
• Heart palpitations
Physical
• High blood pressure
 Moderate stress
All stress is
improves
bad
performance

Harms physically
Stress will mentally
not hurt you
behaviorally
Myths of What
Stress stresses you NO….different
also stresses coping style
me

No
Can be
symptoms,
asymptomatic
no stress

Only major
symptoms of Stress is slow
stress poison
harmful
 Managing Stress

Body
Physical
relaxation
exercise
exercises

Meditation Counseling
 Benefits of Stress Management

Physical
health gets
better

Ability to
Emotions
focus
stabilized
improved
 Coping
Lazarus and Folkman (1984)

• Constantly changing cognitive and behavioural

efforts to manage specific internal and/or
external demands that are appraised as taxing
or exceeding the resources of the person

Constant evaluation of
Learned as one
the success of one’s
encounters situations
strategies
Elements of
the definition:

Coping is an effort to
Requires effort
manage.
 without anger,
Allows to solve an issue,
intimidation,
problem or conflict
insubordination,

PROBLEM-
SOLVING SKILL

Devise plan to solve

Without aggression
problem

PROBLEMS MENTAL &

if left PHYSICAL
unresolved STRESS
What is • Assess available options
• Relate current situation to
Decision past similar situation
Making ? • Foresee the consequences

No
non-
actions decision
is also
a
actions decision
 Steps for
Responsible Decision Making

Consider
Consider
family and
consequences
personal
or outcomes
values

Identify/Define Choose one

problem alternative
Implement
decision
Interpersonal Skills

To develop
& nurture
supportive
networks

Ability
Relate with
people in to end a
positive relationship
ways constructive
ly
Effective Communication

To • Verbally
express
our • Non-
selves verbally

• Opinions
To • Desires
express • Needs
• Fears

To ask • Advice
for • Help
Ways to say NO
Polite refusal
Give reason
Repeat refusal
Walk away
Ignore the person
Avoid the situation
Find others’ support
Talk about your own feelings
 Anger

Anger is an emotional state that may range

from minor irritation to intense rage.

Uncontrolled anger can seriously harm

personal and professional life
 Anger and its management

Anger out Unhealthi Unhappi

Stress
of control ness ness

Key part of anger management

to learn to recognize thinking

patterns that underlie their behavior

how to shift these unhelpful patterns

 Anger
Strategies
management

Empathize with
Diminish
people who are Use diversionary
importance of
producing the tactics
situation
anger.

One safety valve is

to act our
Write about your
hostilities toward
feelings
others in your
mind
 Time • simple and practical technique of
Management: planning and structuring a day.

Allocation of time
for different subjects
over 24 hours:
• Leisure
• Play
• Self-care
• Entertainment
• Sleep
• Other
miscellaneous
activities
 Get organized Use a planner

Time
Management

Set short term goals Set long term goals

 Coping with Stress
Time and situation management

Gather How can you

feedback measure how
PRIORITIZE
about how you you spend
spend time your time?

What has least What do you

consequence if do now that
you don’t do you could stop
it? doing?
 Important – This must get done
in order for life to continue.
 Unimportant- The world will
continue even if this never gets
done.
 Immediate – This must get done
NOW!
 Wait – This might need to get
done sometime before the next ice
age.
Organize
Purposefully organize responses.

Schedule –
 Place most important and immediate
things on a schedule first. If we schedule
things we tend to get them done and it
gives a sense of control.
Routine –
 Repeated routine forms habits.
 Establish a routine time and way you deal
with stress and managing tasks.
 Routine gives sense of control which
minimizes stress and wasted time.
Do it !!!

 Effective management requires purposeful

plans that are carried out.
 A positive plan that is implemented leads
to learning and growth. In order to
effectively manage stress we must change
the negative don’ts into positive dos.
 Other Helpful tips
Changing
perceptions
and
expectations Break jobs/tasks
Schedule
into manageable
“me” time
parts

Don’t Set
compromise reasonable/
your realistic goals
values/beliefs

Set Avoid
boundaries procrastination
 Spirituality
Help
others

Put your Spend quiet

faith to time every
work! day

Think Be
positively thankful

"I am at peace in the midst of chaos or madness.

No person, place or thing has the power to upset me.".

 Eating
Cut down
on sugar,
Eat
caffeine,
nutritiously
processed
foods

Eat a little
every
Eat slowly
couple of
hours
 Laugh
Often More Ideas…
Try new
Things

Cry

Get
Enough
Sleep

Exercise &
Fresh Air
SAY “NO”
Build a OCCASIONALLY
Support AND FIRMLY
System
Accepting responsibility
for setbacks

Be Aim to
realistic improve
about perform-
setbacks ance

Don’t Accept
blame responsi-
others bility
Questions???
THANK

YOU