Stress Management . MS RUTH DANIEL SPECIALZED STRESS MANEGMENT CONSULTANT PHYSIOTHERAPIST AT INFOSYS AND WHITECROSS HEALTH BANGALORE. History. Its takes years for one gene to change in our body ----- more than one million year
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Stress Management MS RUTH DANIEL SPECIALZED STRESS MANEGMENT CONSULTANT PHYSIOTHERAPIST AT INFOSYS AND WHITECROSS HEALTH BANGALORE.
History • Its takes years for one gene to change in our body ----- more than one million year • Physiologically we’re the same humans we were 300 year ago . But look at how things have changed in short span of time .
Today’s LifeStyle • Things have been made very easy and simple by the modern facilities which are readily available and has made life easier. Things like washers, transportation , abundance of food , faster connectivity, busy schedules etc • Statistics shows that we make more decision in one day than people used to make in a year. • No wonder we’re stressed out so much.
Understanding & Managing Stress EUSTRESS vs. DISTRESS
EUSTRESS Eustress or positive stress occurs when your level of stress is high enough to motivate you to move into action to get things accomplished.
DISTRESS Distress or negative stress occurs when your level of stress is either too high or too low and your body and/or mind begin to respond negatively to the stressors.
Stress is caused by an existing stress; causing factor are stressors Anxiety is stress that continues after the stressors is gone Stress leads to anxiety
Signs and Symptoms of Stress Physical • Poor appetite or overeating • Feeing tired and fatigued • Various aches and pains ---headache body ache muscle pain • Nausea & abdominal Pain • Sleep problems • Falling sick very often e.g. fever cough cold diarrhea ( because of lowering of immunity due to stress
Mental • Feeling low • Nervousness and Anxiety • Excessive Anger or Depression • Being easily upset • Poor self confidence • Low self esteem • Lack of Concentration • Poor performance in work
Stress and Performance • Dealing more effectively with stress improves performance and the quality of life • It is like spices to life
Natural Pain and Stress Fightersendorphin happy Hormone • Though everyone releases endorphins at different states in different amounts, you can still perform various activities to stimulate the release of endorphins. You may not find a better stress relieving substance than the natural release of endorphins in your system Exercise
Eat the real stuff • Crappy food & fast processed are loaded with sugar )doesn't help your chemical brain and body to handle stress . Living food , real food ,help ,support your mind and body. • Healthy tips • Eat plenty of fruits and vegetables of all colors. • Have at least 8 to 10 glasses a day. • Don’t drink water in between food. • Drink water half an hour before and half an hour after food. • Do not skip breakfast. • Have dinner 2hours before sleep.
Get it off your chest • Studies have proven that having a support system in place is one of the most beneficial ways to manage stress. There is nothing better than having a kind ear to listen, whether it’s a friend, confidante, or a trained professional. Believe me, there is nothing wrong with “getting something off your chest.”
Distract your self for a seconds • Count to 10 • Control your thoughts • Fantasize
Avoid alcohol, cigarettes, and drugs • . Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.
Sleep • Stress is not only hard to live with, it can cause serious health problems, including insomnia if left unchecked. So what is this modern day monster and is there anything we can do to reduce stress without resorting to medication?
Take a deep breath • When you feel the stress getting to you, take a moment. Get away, even if its just for an hour, to be with yourself and your thoughts. some people like to take a walk, meditate, lock themselves away in a beautiful bath, or go to church or to your favorite temple. • FIND THE PEACE AND THE SILENCE.
Take a deep breath & Relax • Breathing helps to slow down or to even stop the stress response! • Takes time to practice, learn well and use daily. • Often, people do not learn how to breathe correctly, and do not use it consistently…
BREATHING • Need to learn breathing technique until it becomes an automatic habit! • Practice 15 times a day for 1 minute! • Breathe every time you are waiting for something! Phone, kids, in line, at work…
BREATHING • Slowly inhale counting one, pause for a moment and slowly exhale counting two • Slowly inhale counting three, pause for a moment and slowly exhale counting four.. • Continue inhaling and counting four and exhaling…
BREATHING • Slowly inhale counting up to seven, pause for a moment and slowly exhale counting eight • Try to feel the cool air as you inhale and the warmth of your breath as you exhale • You may repeat this for another four breaths...
AWARENESS • Shift back and forth between what is going on in the body and what is going on around you! • Can ignore physical and body sensations and manage worry! • Learn to control both internal & external sensations!
Breathing • Om breathing • Diaphragmatic breathing • Pursed lip breathing • Chest breathing
UNHEALTHY WAYS OF COPING WITH STRESS • smoking. • drinking too much • over-eating or under eating • zoning out for hours in front of tv or computer • withdrawing from friends, family and activities • using pills or drugs to relax. • sleeping too much • filling up every minute of the day to avoid facing problems • taking out your stress on others(lashing out, angry outbursts, physical violence)
6 TOP STRESS MANAGEMENT TIPS: 1. avoid getting angry over things U CANT CHANGE 2. learn how to say 'NO' to unreasonable demands 3. put 20 minutes 'ME TIME' in your diary every day. 4. do 20minutes EXERCISE(atleast) 5. accept the fact that you cant be 'ALL THINGS TO ALL PEOPLE' 6. have one ARRANGEMENT FREE weekend every month. ..... AND DONT FORGET TO EAT HEALTHY.
A Thought …… The only difference between a diamond and a lump of coal is that the diamond had a little more pressure put on it. – ANONYMOUS
KEY POINTS STRESS is very common Use stress in a positive way • Limit NOT eliminate stress. • Use it to improve your performance. Learn Coping Skills