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Understanding & Managing Stress. DR. SANJAY CHUGH M.D. (PSYCH.) CONSULTANT PSYCHIATRIST. Understanding & Managing Stress. STRESS . MYTH OR REALITY ?. Understanding & Managing Stress. The time necessary to learn all the rules for effective living now exceeds your life expectancy!!.

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Understanding & Managing Stress

DR. SANJAY CHUGH

M.D. (PSYCH.)

CONSULTANT PSYCHIATRIST


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Understanding & Managing Stress

STRESS

MYTH OR REALITY ?


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Understanding & Managing Stress

The time necessary to learn all the rules for effective living now exceeds your life expectancy!!


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Understanding & Managing Stress

SOME FACTS

  • 75-90% of adult visits to primary care physicians are for stress related problems.

  • The commonest problems world-wide are a mixture of anxiety and depression.


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Understanding & Managing Stress

SOME FACTS

  • MAXIMUM absenteeism on an average workday is because of stress related problems

  • More heart attacks on Monday, 9:00 A.M. than at any other time of the week.


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Understanding & Managing Stress

MORE FACTS

  • Life after death is all okay but what about life after birth?

  • The only time there is a total absence of stress is in death

  • Stress is essentially the rate of all the wear and tear caused by life


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Understanding & Managing Stress

HOW DO YOU

REACT TO

FOLLOWING

SITUATIONS?


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Understanding & Managing Stress

  • Driving your car in rush hour

  • Getting a last minute work assignment

  • Misplacing something in the house….


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Understanding & Managing Stress

  • Having something break while using it

  • Dealing with incompetence at work

  • Planning your budget

  • Being blamed for something

  • Waiting in a long line at the store or bank


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Understanding & Managing Stress Managing Stress

WHAT IS STRESS?


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Understanding & Managing Stress Managing Stress

Stimulus ------------- Reaction


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Understanding & Managing Stress Managing Stress

EUSTRESS

vs.

DISTRESS


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Understanding & Managing Stress Managing Stress

The BAD News :

Stress is an inescapable part of modern life

The GOOD News :

Stress isn't altogether bad news


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Understanding & Managing Stress Managing Stress

  • ADAPTATION

  • Body has only a finite, non-renewable reserve of adaptation energy

  • Eventually, it is consumed and death results

  • Stress is how people react to demands placed on them

  • Important is our perception and subjective interpretation of the stressor.


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Understanding & Managing Stress Managing Stress

WHAT ARE STRESSORS?

Stressors are events that threaten or challenge people


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Understanding & Managing Stress Managing Stress

SOURCES OF STRESS

  • DAILY HASSLES

  • MAJOR LIFE EVENTS

  • CATASTROPHES


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Understanding & Managing Stress Managing Stress

TOP FEW DAILY HASSLES

  • INTERPERSONAL CONFLICTS

  • CONCERNS ABOUT WEIGHT

  • HEALTH OF A FAMILY MEMBER

  • RISING PRICES OF COMMON GOODS

  • HOME MAINTENANCE

  • TOO MANY THINGS TO DO


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Understanding & Managing Stress Managing Stress

SOCIAL MANIFESTATIONS ….


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Experience of sense of isolation Managing Stress

Suffer from loneliness

Frequently nag others

Lack of intimacy

Often distrustful

Seldom go out with family

Harbour resentments

Lash out at others

Reduced contact with friends

Disturbed family relationships

Tend to use people for personal gain

Understanding & Managing Stress


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Understanding & Managing Stress Managing Stress

PSYCHOLOGICAL EFFECTS

  • Depressed

  • Bored

  • Urge to cry

  • Urge to hide

  • Suspiciousness

  • Negative attitude/thoughts

  • Loneliness


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Understanding & Managing Stress Managing Stress

PSYCHOLOGICAL EFFECTS

  • Anxious

  • Nervous

  • Worry

  • Nightmares

  • Helplessness

  • Confusion


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Understanding & Managing Stress Managing Stress

PSYCHOLOGICAL EFFECTS

  • Irritable

  • Feelings of unreality

  • Urge to run

  • Unable to concentrate

  • Lethargy

  • Decision making- both major & minor- becomes difficult


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Understanding & Managing Stress Managing Stress

PSYCHOLOGICAL EFFECTS

  • Excessive daydreaming about “getting away from it all”

  • Use of sleeping pills

  • Thoughts trail while speaking or writing

  • Sudden outbursts of temper or hostility


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Understanding & Managing Stress Managing Stress

PSYCHOLOGICAL EFFECTS

  • Forgetfulness regarding appointments,dates, deadlines

  • Frequent spells of brooding and a feeling of inadequacy

  • Reversals in usual behaviour


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Understanding & Managing Stress Managing Stress

BEHAVIOURAL EFFECTS

  • Cigarette smoking

  • Impulsive behavior

  • Inappropriate crying

  • Aggressive

  • Overeating

  • Lack of initiative


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Understanding & Managing Stress Managing Stress

BEHAVIOURAL EFFECTS

  • Using people

  • Drug/Alcohol abuse

  • Cynical

  • Fault finding

  • Antisocial

  • Under eating

  • Lowered sex drive


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Understanding & Managing Stress Managing Stress

BEHAVIOURAL EFFECTS

  • Accident prone

  • Blaming

  • Nervous laughing

  • Reclusive

  • Inflexible

  • Nagging


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Understanding & Managing Stress Managing Stress

PHYSIOLOGICAL EFFECTS

  • Hypertension

  • Coronary heart disease

  • Migraine, tension headache

  • Ulcers

  • Asthmatic conditions

  • Chronic backaches

  • Arthritis


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Understanding & Managing Stress Managing Stress

PHYSIOLOGICAL EFFECTS

  • Allergies

  • Skin disorders

  • Hyperthyroidism

  • Vertigo

  • More frequent infections

  • Sexual dysfunctions


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Understanding & Managing Stress Managing Stress

PHYSIOLOGICAL EFFECTS

  • Heart pounding

  • Bowel alterations

  • Stomach distress

  • Dizziness

  • Lingering cold

  • Dry mouth

  • Fatigue


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Understanding & Managing Stress Managing Stress

PHYSIOLOGICAL EFFECTS

  • Weakness

  • Fidgeting

  • Sweating

  • Anorexia

  • Insomnia

  • Muscle tension

  • Generalized aches and pains


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Understanding & Managing Stress Managing Stress

MENTAL STRESS

  • Mental attitudes generally negative

  • Mental lethargy

  • Rarely develop new ideas


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Understanding & Managing Stress Managing Stress

MENTAL STRESS

  • Difficulty in concentration

  • Confusion

  • Rarely express your feelings through music, art, dance or writing

  • No intellectual relaxation

  • Make negative self-statements


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Understanding & Managing Stress Managing Stress

MENTAL STRESS

  • Fail to keep abreast of current events

  • Mind is often in a whirl

  • Rarely introduce innovations into work

  • Frequently suffer from forgetfulness


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Understanding & Managing Stress Managing Stress

BURN OUT EFFECTS

  • Complaints of fatigue, being overworked, exhaustion

  • Shows loss of enthusiasm, energy, drive, pep team spirit

  • Shows loss of imagination, creativity, refusal to take risks


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Understanding & Managing Stress Managing Stress

BURN OUT

  • Becomes defensive easily, has poor relationships with key people

  • Is disorganized, has poor recall, memory loss


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Understanding & Managing Stress Managing Stress

Basic Guidelines For Coping

  • Recognise and admit that you are feeling stressed and anxious


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Understanding & Managing Stress Managing Stress

Basic Guidelines For Coping

  • Give yourself permission to feel anxious about whatever it is that is bothering you. But ask “How much anxiety is too much"

  • Try to pinpoint what it is you are anxious about. If you can't pinpoint it, don't worry too much about it and move on

  • Become aware of your body's symptoms. Don't let them scare you, let them talk to you


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Understanding & Managing Stress Managing Stress

Basic Guidelines For Coping

  • If you do know what it is that is bothering you, what can you do to eliminate or minimise the situation?


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Understanding & Managing Stress Managing Stress

Basic Guidelines For Coping

  • Most importantly, how can you react differently so you won't be so affected by this situation?

  • Listen to the dialogue within yourself. Are you filling yourself with negative thoughts about a certain situation?

  • Listen to the dialogue of those around you. Is someone around you being negative and dragging you down with them?


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Understanding & Managing Stress Managing Stress

Basic Guidelines For Coping

  • Are you overwhelming yourself with "shoulds" and high expectations? If so, which ones would you eliminate?

  • Give yourself positive reinforcement for even the smallest accomplishments.

  • Are you blaming someone else for your anxieties, unhappiness, poor health, lack of success or whatever?

  • Take responsibility for yourself and make some positive changes?


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Understanding & Managing Stress Managing Stress

The Ten Commandments

  • Thou shalt regularly do those things that are most enjoyable to thee without harming others or self

  • Thou shalt take time to physically relax or meditate daily

  • Thou shalt exercise aerobically 3-5 times each week

  • Thou shalt sleep 7-8 hours each night


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Understanding & Managing Stress Managing Stress

The Ten Commandments

  • Thou shalt not take thyself so seriously

  • Thou shalt grant yourself the right to make mistakes

  • Thou shalt share your feelings each day

  • Thou shalt eat a healthy, balanced diet

  • Thou shalt do the important things first

  • Thou shalt respect and express your own opinions


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Understanding & Managing Stress Managing Stress

EXPECTATIONS Vs FULFILMENT

  • Realistic Vs Unrealistic Expectations

  • Flexibility Vs Rigidity

  • Must recognise own ability and potential


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Understanding & Managing Stress Managing Stress

Remember that …….

  • In the short run, anyone, can be a victim, even you

  • In the long run,there are no victims--- only willing participants


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Understanding & Managing Stress Managing Stress

Remember that …….

The key to winning back your time is to be more effective atbeingrather thandoing


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Understanding & Managing Stress Managing Stress

Remember that …….

Albert Einstein didn’t remember his telephone number. He didn’t want to clutter his mind with information that could be accessed anytime.


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Understanding & Managing Stress Managing Stress

Remember that …….

  • You are more resourceful than you often acknowledge and

  • You always have more options than you know


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Understanding & Managing Stress Managing Stress

Remember that …….

  • You don’t have to catch the ball every time someone throws it at you

  • Learn how to say NO!!


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