1 / 53

Stress Management

www.jagrutirehab.org. Stress Management. DR. AMAR SHINDE MBBS, DPM(FIPS) CONSULTANT PSYCHIATRIST NOBLE HOSPITAL JAGRUTI REHAB CENTER. www.jagrutirehab.org. ‘JAGRUTI’ REHABILITATION CENTER. Jagruti Rehab is a 120 bedded center for

heaton
Download Presentation

Stress Management

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript


  1. www.jagrutirehab.org Stress Management DR. AMAR SHINDE MBBS, DPM(FIPS) CONSULTANT PSYCHIATRIST • NOBLE HOSPITAL • JAGRUTI REHAB CENTER

  2. www.jagrutirehab.org ‘JAGRUTI’ REHABILITATION CENTER Jagruti Rehab is a 120 bedded center for Psychiatric Patients of • Schizophrenia • Bipolar Mood Disorders i.e. Mania & Depression • Obsessive Compulsive Disorders etc. De-Addiction • Alcohol, Smoking, Tobacco Chewing etc. • Cannabis like Ganja Charas. • Brown Sugar, Opioids, Corex, Medicines etc. Alzheimer's Dementia

  3. www.jagrutirehab.org What is Stress/ Tension? • Stress: The human reaction to the events in our environment

  4. www.jagrutirehab.org Stress • “….stress is the nonspecific response of the body to any demand, whether it is caused by, or results in pleasant or unpleasant conditions.” Hans Selye, MD

  5. www.jagrutirehab.org Sources of Stress The Good Get married Have children Buy a new home Go on vacation New Job Promotion The Bad Break a leg Spouse loses job Lose wallet In-laws coming The Ugly Nasty car accident Bankruptcy Divorce Loved one dying

  6. www.jagrutirehab.org Various Stressors Environmental Career Pressures Injury Emotional Illness Physical

  7. www.jagrutirehab.org FOUR TYPES OF STRESS • 1. General Stress: • Everyone has this kind of stress • It resolves itself within a day or two • No intervention is necessarily required

  8. www.jagrutirehab.org FOUR TYPES OF STRESS • Cumulative Stress: • Stress builds up in your body • It becomes more difficult to alleviate your symptoms • more serious physical symptoms • more mental anguish

  9. www.jagrutirehab.org FOUR TYPES OF STRESS 3. Acute Traumatic Stress: • Critical Incident Stress • Produces considerable psychological distress • A normal reaction to abnormal events

  10. www.jagrutirehab.org FOUR TYPES OF STRESS 4. Post Traumatic Stress: • Severe stress produced by severe psychological trauma • Created by unresolved Critical Incident Stress • Produces lasting changes

  11. www.jagrutirehab.org General Adaptation Syndrome • Stage I - Alarm Reaction • The “fight or flight” response which causes you to be ready for physical activity • However, it decreases the effectiveness of the immune system which makes you more susceptible to illness

  12. www.jagrutirehab.org “Fight or flight” response

  13. www.jagrutirehab.org General Adaptation Syndrome • Stage II – Stage of adaptation • If stress continues, the body adapts to the stressors it is being exposed to • If the stressor is starvation, the person experiences a reduced desire for physical activity to conserve energy, and the absorption of nutrients from any food intake is maximized

  14. www.jagrutirehab.org General Adaptation Syndrome • Stage III – Stage of Exhaustion • Stress persists for a long time • The body’s resistance may be reduced or collapse quickly • People who experience long-term stress may have heart attacks, severe infections, or chronic pain or illness

  15. www.jagrutirehab.org Autonomic Nervous SystemResponsible for stress reaction Sympathetic • Increased HR, BP, RR • Muscles tense • Brain becomes more alert • Liver increases blood glucose level • Digestion inhibited Parasympathetic • Normalizes HR, BP, RR • Muscles relax • Energy storage • Promotes growth • Mediates calm • Pupils constrict

  16. www.jagrutirehab.org How Can the Stress Response Make Us Sick? • Chronically elevated BP • atherosclerosis • myocardial ischemia • Constantly using stored energy • tire more easily • Blocked insulin secretion • higher risk of diabetes

  17. www.jagrutirehab.org Why Stress Management? Researchers indicate 2/3 of medical visits are for stress related illnesses • Stress response contributes to: • coronary artery disease • cancer • respiratory disorders • unintentional injuries • cirrhosis • suicide

  18. www.jagrutirehab.org Any Emotion can produce Stress • Anger • Fear • Depression • Worry • Love etc.

  19. www.jagrutirehab.org Short Term Physical Stress Symptoms • Dry mouth • Cold hands and feet • Increased sweating • Rapid breathing • Faster heart rate • Tense muscles • Feelings of nausea • Diarrhea • A desire to urinate

  20. www.jagrutirehab.org Long Term Physical Stress Symptoms • Sleep disturbances • Change in Appetite • Sexual disorders • Aches and pains • Frequent colds • Feelings of intense and long-term tiredness • Prone to illness

  21. www.jagrutirehab.org Emotional Signs of Stress • Fearfulness • Feeling low • Grief • Anger • Worry • Uncertainty • Hopelessness • Helplessness • Feeling lost • Anxiety • Panic • Inappropriate Emotions

  22. www.jagrutirehab.org BEHAVIOR STRESS SYMPTOMS • These symptoms will have a negative effect on your performance • By reducing your effectiveness • Making you accident prone • Causing you to be forgetful • Causing you to be very negative • You may neglect your appearance • You may make poor judgments • Causing you to make more mistakes • Increasing your absenteeism

  23. www.jagrutirehab.org PERFORMANCE STRESS SYMPTOMS • You may not make good decisions • Your fine motor skills are affected • You may no longer enjoy your work • Your attention span may be affected • You may have more negative thoughts • Your self confidence will suffer • You may have difficulty concentrating

  24. www.jagrutirehab.org Anger:- Physical Symptoms • Increased HR, BP • Increased Muscle Tension & Sweating • Restlessness • Emotional Symptoms • Shattered Beliefs in a Just World • Ready to Fight • Defensive

  25. www.jagrutirehab.org Depression • Mild • Moderate • Severe • Last two always requires professional help.

  26. www.jagrutirehab.org Physiology of Circadian Rhythms Stages of Sleep REM Sleep Shift Work

  27. www.jagrutirehab.org Negative Self-Talk • The Worrier Voice - “What if…..?” • Make a plan then get it out of your head. • The Critic Voice - “How stupid…..” • Recognize what is really true.

  28. www.jagrutirehab.org Negative Self-Talk • The Victim Voice- “I’ll never be able to…..” • There is always something to do to work toward a goal. • The Perfectionist - “I should……” • Assess your unrealistic expectations of yourself.

  29. www.jagrutirehab.org MANAGING STRESS • Our goal is not to eliminate • stress but to learn how to • manage and use it • to help us.

  30. www.jagrutirehab.org Steps to Building a Positive Attitude Step 1: change Focus, Look for the Positive. Make a Habit of Doing it Now. Develop an attitude of gratitude. Get into a continuous education program. Build positive self-esteem. Stay away from negative influences. Learn to like the things that need to be done. Start your day with a positive. Step 2: Step 3: Step 4: Step 5: Step 6: Step 7: Step 8:

  31. www.jagrutirehab.org HEALTHY LIVINGTO CONQUER STRESS • Examine your diet • Lower your salt intake • Lower your intake of refined sugars and carbohydrates • Lower your caffeine intake • Add to your diet • Vegetables • Fruits • Complex Carbohydrates • Vitamins • Water

  32. www.jagrutirehab.org Stress-Friendly Diet • Eat fresh foods • Eat regular meals • Eat slowly • Resist the temptation to overeat • Eat a variety of foods • The acid/alkaline balance • Fluids • Fiber

  33. www.jagrutirehab.org HEALTHY LIVING • Rest: • Get a minimum of six hours of continuous rest

  34. www.jagrutirehab.org HEALTHY LIVING • Exercise: • At least twenty minutes, five times a week • break a sweat, to release endorphins

  35. www.jagrutirehab.org HEALTHY LIVING • Talk things out with someone you trust - a family member or a good friend

  36. www.jagrutirehab.org HEALTHY LIVING • Make an increased effort to organize your life • Ask for help • Delegate things when you need to

  37. www.jagrutirehab.org HEALTHY LIVING • Learn to manage your anger • Anger affects your health • Anger causes you to over react to many situations

  38. www.jagrutirehab.org HEALTY LIVING • We get angry often because someone did not do what we thought they should • Rethink the situation and learn to be more flexible

  39. www.jagrutirehab.org Anger Management • Anger Intensifying • Yelling • Pouting • Hitting • Other Violence • Competitive Games • Accusations • Arguing • Cooling Off Habits • Abdominal Breathing • Count to Ten • Non-Competitive Exercise • Distraction • Humor • Empathy for Other Person

  40. www.jagrutirehab.org • Causes Deep Abdominal Breathing • Increases Circulation • Releases Endorphins & Enkyins • Relieves Tension • Puts Life into Perspective

  41. www.jagrutirehab.org HEALTHY LIVING • Fill your life with fun things to do!!!! • Keep your sense of humor!!!! • We call it : PLAY THERAPY

  42. www.jagrutirehab.org

  43. www.jagrutirehab.org HEALTHY LIVING • Take charge of your life. • Act appropriately -don’t simply react to stressful situations • Find balance in all that you do.

  44. www.jagrutirehab.org HEALTHY LIVINGToo many people look for an easy answer to stress management by misusing • Alcohol • Drugs • Marijuana • Medicines & Pills

  45. www.jagrutirehab.org Increase Quality of Sleep Do • Exercise (early in day) • Avoid Caffeine • Avoid Alcohol • Don’t Self Medicate for Sleep (some sedatives interfere with deep sleep) • Relaxation Techniques Before Sleep • Warm Bath • Avoid Rich Foods Before Sleep

  46. www.jagrutirehab.org Coping Skills to Manage Stress Scheduling • Daily • Weekly • Months, years etc Goal Setting • Short Term • Long Term • Ultimate Problem Solving • Algorithms • Stepwise

  47. www.jagrutirehab.org HEALTHY LIVING • We all need a lengthy list of things that will help us relax…..

  48. www.jagrutirehab.org HEALTHY LIVING • Relaxing needs to be part of your daily routine.

  49. www.jagrutirehab.org HEALTHY LIVING • RELAAAAAAX

  50. www.jagrutirehab.org Relaxation Techniques • Abdominal Breathing • Active Progressive Muscle Relaxation • Visualization • Meditation • Music • Stretching • Exercise

More Related