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STRESS MANAGEMENT

STRESS MANAGEMENT. Dr. Terrence Bernard. Outline . DEFINITION EXAMPLES OF STRESSFULL EVENTS CATEGORIES OF STRESSFULL EVENTS REACTIONS TO STRESS Psychological Physiological EFFECT ON HEALTH Direct Indirect MANAGING STRESS. DEFINITION.

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STRESS MANAGEMENT

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  1. STRESS MANAGEMENT Dr. Terrence Bernard

  2. Outline • DEFINITION • EXAMPLES OF STRESSFULL EVENTS • CATEGORIES OF STRESSFULL EVENTS • REACTIONS TO STRESS • Psychological • Physiological • EFFECT ON HEALTH • Direct • Indirect • MANAGING STRESS

  3. DEFINITION • Experiencing events that are perceived as endangering one’s physical or psychological wellbeing. • Events = stressors • Reaction = stress response

  4. EXAMPLES OF STRESSFULL EVENTS • Major changes - affecting large numbers of people, e.g. war, nuclear accidents, earthquakes. • Major changes – affecting the individual e.g. moving to new area,changing jobs, getting married, losing a friend, serious illness • Everyday hassles – e.g. losing wallet, stuck in traffic • Source of stress within the individual – e.g. conflicting emotions or desires

  5. CATEGORIES OF STRESSFULL EVENTS • Traumatic events • = Situations of extreme danger outside the range of normal human experience. • e.g. natural disasters, disasters caused by human activity, physical assaults, catastrophic accidents

  6. Traumatic events • stages • stunned, dazed,  sensory perception • passive • anxious,  concentration

  7. CATEGORIES OF STRESSFULL EVENTS • Uncontrollable events • The more the perception of uncontrollable the greater the perception of stressful • Major • Minor

  8. CATEGORIES OF STRESSFULL EVENTS • Unpredictable events • Severity of stress is reduced by the ability to predict the event • Warning signal allow preparation • Relax in between

  9. CATEGORIES OF STRESSFULL EVENTS • Challenge our limits • Push us to limit of capabilities • Challenges our view of self • e.g. final exam week • Marriage • Holmes and Rahe

  10. CATEGORIES OF STRESSFULL EVENTS • Internal conflicts • Conscious or unconscious • Incompatible goals • Inner needs in opposition

  11. REACTIONS TO STRESS • Psychological • Anxiety • Anger and aggression • Apathy and depression • Cognitive impairment

  12. REACTIONS TO STRESS • Physiological • Fight or flight response • General adaptation syndrome • Alarm resistance exahaustion • Toughness

  13. EFFECT ON HEALTH • Direct – Psycho physiological disorders • -         immune sytem • indirect – health related behaviors

  14. MANAGING STRESS

  15. Coping • problem focused • define problem • generate alternative solution • weighing alternative • choosing • implementing selected alternative

  16. Coping • emotion focused • used to prevent negative emotions from overwhelming

  17. Coping • BEHAVIORAL • Physical exercise • Alcohol and drugs • Venting anger • Seeking emotional support

  18. Coping • COGNITIVE • Temporarily setting the problem aside • Reducing the threat by changing the meaning of the situation

  19. Coping • Repressive • Deny negative emotions • Push out of conscious awareness • Maladaptive • Chronic over arousal

  20. Coping • Expressive • Expressing emotion • Good • Makes fears and emotions more concrete • Listeners provide social support • Talking help to habituate to trauma

  21. Coping • Ruminative • Isolating ourselves to think about how bad we feel • Worrying about consequences of stressful event • Repeatedly talking about how bad things are without trying to change them • Maladaptive

  22. Coping • Seeking emotional support • Helps emoytional and physical adjustment • More positive physical health • Avoid rumination • Makes stress more bearable •  social ties,  stress related illness •  self esteem • community disasters

  23. BEHAVIORAL TECHNIQUES • ·biofeedback • ·relaxation training • ·meditation • ·exercise

  24. COGNITIVE TECHNIQUES

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