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Treatment and management of stress conditions . Prepared by Mr/ mutasem naser allah. 1. Form of treatment and management of stress conditions. There are a bewildering variety of technique used in combating the effect of stress .
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Treatment and management of stress conditions Prepared by Mr/ mutasem naser allah 1
Form of treatment and management of stress conditions • There are a bewildering variety of technique used in combating the effect of stress . • It is necessary to indicate the range of these technique and to classify them so that the professional can use such technique in a meaningful way . • The a available technique in stress management appear to fall in to the following categories :- 2
1- Commonsense –type methods of intervention. 2- Methods developed from clinical. psychology. 3- Alternative technique in stress control . 3
Commonsense –type methods of intervention. A- the existence of good exercise program . B- maintain good nutrition . C- having a definite purpose in life . D- meeting social and moral obligation . E- developing adequate communication skills . F- relieving boredom. G- helping other worse off . 4
Methods developed from clinical psychology A- progressive relaxation . B- behavioural modification techniques. C- cognitive technique . 5
A . Progressive relaxation • This technique was developed by jacobsen in 1938 , and represent one of the earliest stress- management methods in the modern period . • The procedure involves tightening and relaxing the various muscle groups throught the body in a progressive manner . 6
For example : starting with the facial muscle and working downwards throughout the body. whilst this method work perfect for a number of people , other like to combine the relaxation with a form of pleasant visualised scene for example a sunny day by a quiet seaside 7
B. Behavioral modification technique • It become the mainstay of stress –mangement technique . amongst the many style of approach that can be conduct by using this technique . • One of the favourites is the construction of a stress hierarchy by the client . • The task is to list in order of rising concern the degree of stress felt with each step in the perceived event 8
For example : the client may be asked to list the stresses felt in coping with a public speaking engagement . This may commence with the anticipation of the engagement and followed through in sequence until the speech is finished . Seeing the steps in imagination can be used in therapy . This approach is usually combined with progressive relaxation . So client can master stressful event in imagination at least . 9
C. Cognitive technique Montgomery (1989) provide a detailed approach to this technique by initially establishing basic beliefs that are irrational and then opposing these by rational ones :- 10
Montgomery method • In Montgomery method the individual with the stress problem is invited to identify which of the irrational beliefs she/he is subconsciously associating with when dealing with any particular problem . • The therapeutic approach is to apply a rational thinking substitute for the irrational proposition that is emotionally concerning the client . 14
Alternative technique in stress control • The use of guided imagery, various form of concentrative mediation , yoga and other form of breath control have been utilized to help client to control stress . • clark 1988 has identified three form of guided imagery in therapeutic use :-
Alternative technique in stress control • Receptive : this form is to assist the client to become more aware of the cause of bodily and psychological discomfort . • Healing : this to relieve the effect of perceived stresses and to enhance general wellbeing . • Problem solving : this is to enhance the minds capacity to generate solutions . 16
Prevent , Reduce, and Cope with Stress • Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. • The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun – plus the resilience to hold up under pressure and meet challenges head on. 17
Unhealthy ways of coping with stress • These coping strategies may temporarily reduce stress, but they cause more damage in the long run: • Smoking . • Drinking too much. • Overeating or under eating. • Zoning out for hours in front of the TV or computer .
cont • Withdrawing from friends, family, and activities • Using pills or drugs to relax • Sleeping too much • Procrastinating • Filling up every minute of the day to avoid facing problems • Taking out your stress on others (lashing out, angry outbursts, physical violence
Learning healthier ways to manage stress • Dealing with Stressful Situations: The Four A’s :- • Change the situation: • Avoid the stressor. • Alter the stressor • Change your reaction: • Adapt to the stressor. • Accept the stressor.
The six stress management strategy • Avoid unnecessary stress . • Alter the situation . • Adapt to the stressor . • Accept the things you can’t change . • Make time for fun and relaxation. • Adopt a healthy lifestyle.
Avoid unnecessary stress • Learn how to say “no • Avoid people who stress you out • Take control of your environment • Avoid hot-button topics • Pare down your to-do list
Alter the situation • Express your feelings instead of bottling them up • Be willing to compromise • Be more assertive • Manage your time better
Adapt to the stressor . • Reframe problems • Look at the big picture • Adjust your standards • Focus on the positive
Accept the things you can’t change • Don’t try to control the uncontrollable • Look for the upside • Share your feelings • Learn to forgive
Make time for fun and relaxation • Set aside relaxation time. • Connect with others. • Do something you enjoy every day . • Keep your sense of humor .
.Healthy ways to relax and recharge you can reduce stress in your life by nurturing yourself. • Go for a walk. • Spend time in nature. • Call a good friend. • Sweat out tension with a good workout. • Write in your journal. • Take a long bath. • Light scented candles .
Cont .. • Savor a warm cup of coffee or tea. • Play with a pet. • Work in your garden. • Get a massage. • Curl up with a good book. • Listen to music. • Watch a comedy
Adopt a healthy lifestyle • Exercise regularly • Eat a healthy diet • Reduce caffeine and sugar • Avoid alcohol, cigarettes, and drugs • Get enough sleep.
Preventing stress Deep breathing:- If you feel yourself getting stressed, try to halt those feelings in their tracks by relaxing your muscles and taking deep breaths. Start by inhaling for three seconds, then exhale for a little longer. This will help to remove the older oxygen from your lungs and replace it with fresh oxygen that will improve your circulation and alertness.
Preventing stress • Healthy eating :- • It is important to eat a healthy, balanced diet when you are stressed because food and drink can have am big impact on the way that you feel and act. • Drinking too much caffeine - found in tea, coffee and cola drinks - can leave you feeling anxious, irritable and restless. Try to drink more caffeine-free varieties, or water instead. Ideally, you should drink between 6-8 glasses of water a day.
Preventing stress • A balanced diet consists of food from the five main food groups. These are; • protein (from food like meat, fish, cheese, tofu, eggs and nuts), • carbohydrates (from bread, pasta, rice and potatoes), • dairy (from cheese, milk and yoghurts), • fruit and vegetables (aim for five portions a day), and • fats and sugars (from oils and sweet food).
Preventing stress • Quit smoking :- • Contrary to popular belief, smoking does not help to combat stress. In fact, it can make stress worse and it causes damage to your body.
Preventing stress • Exercise • The benefits of exercise are numerous. Not only does it release a chemical called serotonin, which makes you feel happier and less stressed, it also improves circulation and prevents conditions such as stroke and heart attack. Exercise also allows you to take out your frustration and anger in a constructive way. • You should aim to do a minimum 30 minutes of exercise five times a week
Treatment with medication • If stress is causing you to feel anxious or depressed may prescribe medication to treat these conditions • sedatives, which help you to relax and calm you down, • antihistamines, which help to relax your brain, • certain types of antidepressants, and • beta blockers.
