STRESS MANAGEMENT

1. STRESS MANAGEMENT Dr.T.JOTHIMURUGAN DIRECTOR-MBA KLNCE

2. WHY STRESS MANAGEMENT FOR TEACHERS? • India Today • *One in five children have stress related emotional disorders. • *40% teenagers admit to severe anxiety. • *Apollo Hospitals – a leading chain of hospitals has opened a separate clinic for teenagers – seeing a huge no. of teen patients coming in for treatment for problems like hyper-tension (BP) and obesity

3. *In the past five years, cardiologist Brian Pinto of Nanavati hospital, Mumbai, has seen a 20% increase in teenage patients with hypertension. * Teen suicide rates have trebled in the past 25 years and 40% suffer from anxiety. Causes : Academic Pressure, Lack of family support, Bad diet and habits. Long term Consequences : Most adult depression is rooted in adolescence. India Today

4. STRESS • IS A PART OF EVERYDAY LIFE • IS NECESSARY • DOES NOT HAVE TO BE NEGATIVE OR OVERWHELMING TIME, MONEY, AND RELATIONSHIPS ENSURE THAT STRESS WILL ALWAYS BE WITH US

5. Stress is a physiological response to an imbalance in the mind. What is STRESS?

6. DEFINITION: THE NON-SPECIFIC RESPONSE OF THE BODY TO ANY DEMAND “…STRESS IS ESSENTIALLY REFLECTED BY THE RATE OF ALL THE WEAR AND TEAR CAUSED BY LIFE.” -Hans Selye, MD STRESS

7. IT DOES NOT MATTER IF THE STRESSOR IS PLEASANT OR UNPLEASANT, OR THE RESULTS ARE GOOD OR BAD WHAT DOES THAT MEAN TO US?

8. NOT ALL STRESS IS NEGATIVE EUSTRESS:POSITIVE STRESS RESULTS FROM EXHILARATING EXPERIENCES: WINNING THE LOTTERY UNEXPECTED PROMOTION AWARD TYPES OF STRESS

9. DISTRESS STRESS OF: LOSING, FAILING, OVERWORKING AND NOT COPING CAN BE HARMFUL AND IT IS NORMAL FROM TIME TO TIME TYPES OF STRESS

10. CAUSES OF STRESS FALL INTO TWO CATEGORIES: • EXTERNAL • INTERNAL

11. EXTERNAL STRESSORS MAY BE MAJOR LIFE EVENTS: • MOVING ( RESIDENCE,JOB) • DEATH OF SPOUSE, FAMILY MEMBER OR FRIEND • LOVE FAILURE, • DIVORCE

12. MAY BE CAUSED BY EVERYDAY PRESSURES SUCH AS: • FINANCIAL • DEADLINES • ARGUMENTS • FAMILY CONCERNS • LACK OF SLEEP AND STARVATION

13. “INSIDE OURSELVES” THIS TYPE OF STRESSOR MAY PLAY A GREATER ROLE IN THE STRESS OF DAILY LIFE INTERNAL STRESSORS

14. STRESS EXAMPLES ARE: “VALUES AND BELIEFS” FAITH GOALS SELF-IMAGE EXPECTATIONS OF SELVES & OTHERS

15. IS THE AUTOMATIC STATE THAT RESULTS WHEN THE BODY ATTEMPTS TO MAKE CHANGES IN ORDER TO ADAPT TO ANY DEMAND WHAT HAPPENS INSIDE?

16. DRIVEN BY HORMONES HORMONES ACT LIKE A CONDUCTOR HORMONES INNERVATE BODY SYSTEMS/ORGANS STRESS MECHANISM

17. HYPOTHALAMUS STIMULATES PITUITARY • PITUITARY RELEASES ACTH INTO BLOOD • ACTH STIMULATES ADRENAL GLANDS TO SECRETE FURTHER CHEMICALS THAT AFFECT OTHER ORGAN SYSTEMS WHAT HAPPENS WHEN WE ARE STRESSED:

18. HEART RATE SPEEDS UP BP RISES BREATHING SPEEDS UP BLOOD TO MUSCLES SWEATING BLOOD SUGAR INCREASES CONSEQUENCES OF STRESS

19. COMMON SYMPTOMS OF STRESS • PHYSICAL • MENTAL EMOTIONAL • BEHAVIORAL • COGNITIVE

20. PHYSICAL SYMPTOMS • MUSCLE TENSION • NAUSEA, VOMITING • HEADACHES • NECK & BACK PAIN • DIARRHEA • SLEEP DISTURBANCES • DRY MOUTH, SWEATY PALMS • UPPER RESPIRATORY INFECTIONS • COLD HANDS • BREATHING CHANGES (E.G., SHALLOW, SIGHING)

21. EMOTIONAL/MENTAL SYMPTOMS: • ANXIETY, WORRY, GUILT, NERVOUSNESS • ANGER, FRUSTRATION • MOODINESS • DEPRESSION • APPETITE VARIES • RACING THOUGHTS • DIMINISHED CONCENTRATION • IMPAIRED MEMORY OR FORGETFULNESS

22. EMOTIONAL/MENTAL SYMPTOMS: • INDECISIVENESS • CLOSE TO TEARS OR CRYING • LONELINESS • FEAR OF GETTING CLOSE • SUICIDAL THINKING • TROUBLE LEARNING NEW INFO • CONFUSED/DISORGANIZED

23. SERIOUS APPEARANCE NERVOUS BEHAVIOR/HABITS RUSHING/PACING ON EDGE INCREASED FRUSTRATION/IRRITABLE MORE ACCIDENTS OVERREACTING BEHAVIORAL SYMPTOMS

24. REDUCED PRODUCTIVITY SOCIAL WITHDRAWAL DEFENSIVE SLEEP PROBLEMS/TIREDNESS INCREASED USE OF OTC DRUGS INCREASED TOBACCO INCREASED ALCOHOL INCREASED RECREATIONAL DRUGS BEHAVIORAL SYMPTOMS

25. STRESS MANAGEMENT • HAVE EXAGGERATED FEARS • DEVELOP ANXIETY/PANIC • DEVELOP PHYSICAL PROBLEMS INCLUDING CV DISEASE, HBP, ULCERS OR HEADACHES

26. NOW THAT YOU ARE FAMILIAR WITH SOME OF THE SYMPTOMS OF STRESS, HOW DO YOU MANAGE IT? SIMPLE, RIGHT? STRESS MANAGEMENT

27. STRESS MANAGEMENT COPING SKILLS FOR STRESS MANAGEMENT: • DEEP BREATHING • EXERCISE • RELAXATION • GUIDED IMAGERY

28. STRESS MANAGEMENT GET ORGANIZED & MANAGE YOUR TIME: “USE CALENDERS OR ELECTRONIC DEVICES OR TO DO LISTS” KNOW YOUR LIMITS: BE REALISTIC CHANGE ATTITUDE: LEARN TO SEE STRESSFUL SITUATIONS AS CHALLENGES TALK IT OVER: TALK THE SITUATION OVER WITH A FRIEND

29. LEARN TO SAY “NO”: THERE ARE SOME DEMANDS THAT WE HAVE NO CONTROL OVER. SEPARATE THOSE FROM ACTIVITIES OVER WHICH WE HAVE SOME CONTROL, AND LEARN TO SAY “NO” TO DEMANDS AND WORKS. STRESS MANAGEMENT

30. POSITIVE SELF TALK: LEARN THAT YOU CAN MANAGE A STRESSFUL SITUATION BY WHAT YOU SAY TO YOURSELF, “I CAN HANDLE THIS ONE STEP AT A TIME”. STRESS MANAGEMENT

31. TAKE CHARGE: TAKE RESPONSIBILITY FOR MAKING YOUR LIFE WHAT YOU WANT. STRESS MANAGEMENT

32. STRESS MANAGEMENT • DEEP BREATHING • PROGRESSIVE MUSCLE RELAXATION • BIOFEEDBACK • MEDITATION • BEGIN AN EXERCISE PROGRAM • REAPPRAISE YOUR LIFE AND PRIORITIES

33. LOVE, PRAY, FORGIVE REALIZE THAT MOST STRESS COMES FROM WITHIN, NOT WITHOUT. TAKE TIME TO SMELL THE FLOWERS AND TASTE THE STRAWBERRIES. STRESS MANAGEMENT

34. STRESS MANAGEMENT THANK YOU