STRESS MANAGEMENT

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STRESS MANAGEMENT

• Dr.T.JOTHIMURUGAN
• DIRECTOR-MBA
• KLNCE

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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

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India Today

• 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.

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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

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What is STRESS?

• Stress is a physiological response to an
  imbalance in the mind.

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STRESS

• 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

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WHAT DOES THAT MEAN TO US?

• IT DOES NOT MATTER IF THE STRESSOR IS PLEASANT OR
  UNPLEASANT, OR THE RESULTS ARE GOOD OR BAD

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TYPES OF STRESS

• NOT ALL STRESS IS NEGATIVE
• EUSTRESS POSITIVE STRESS
• RESULTS FROM EXHILARATING EXPERIENCES
• WINNING THE LOTTERY
• UNEXPECTED PROMOTION
• AWARD

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TYPES OF STRESS

• DISTRESS
• STRESS OF
• LOSING, FAILING, OVERWORKING AND NOT COPING
• CAN BE HARMFUL AND IT IS NORMAL FROM TIME TO TIME

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CAUSES OF STRESS

• FALL INTO TWO CATEGORIES
• EXTERNAL
• INTERNAL

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EXTERNAL STRESSORS

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

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MAY BE CAUSED BY EVERYDAY PRESSURES

• SUCH AS
• FINANCIAL
• DEADLINES
• ARGUMENTS
• FAMILY CONCERNS
• LACK OF SLEEP AND STARVATION

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INTERNAL STRESSORS

• INSIDE OURSELVES
• THIS TYPE OF STRESSOR MAY PLAY A GREATER ROLE IN
  THE STRESS OF DAILY LIFE

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STRESS

• EXAMPLES ARE
• VALUES AND BELIEFS
• FAITH
• GOALS
• SELF-IMAGE
• EXPECTATIONS OF SELVES OTHERS

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WHAT HAPPENS INSIDE?

• IS THE AUTOMATIC STATE THAT RESULTS WHEN THE BODY
  ATTEMPTS TO MAKE CHANGES IN ORDER TO ADAPT TO ANY
  DEMAND

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STRESS MECHANISM

• DRIVEN BY HORMONES
• HORMONES ACT LIKE A CONDUCTOR
• HORMONES INNERVATE BODY SYSTEMS/ORGANS

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WHAT HAPPENS WHEN WE ARE STRESSED

• HYPOTHALAMUS STIMULATES PITUITARY
• PITUITARY RELEASES ACTH INTO BLOOD
• ACTH STIMULATES ADRENAL GLANDS TO SECRETE FURTHER
  CHEMICALS THAT AFFECT OTHER ORGAN SYSTEMS

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CONSEQUENCES OF STRESS

• HEART RATE SPEEDS UP
• BP RISES
• BREATHING SPEEDS UP
• BLOOD TO MUSCLES
• SWEATING
• BLOOD SUGAR INCREASES

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COMMON SYMPTOMS OF STRESS

• PHYSICAL
• MENTAL EMOTIONAL
• BEHAVIORAL
• COGNITIVE

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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)

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EMOTIONAL/MENTAL SYMPTOMS

• ANXIETY, WORRY, GUILT, NERVOUSNESS
• ANGER, FRUSTRATION
• MOODINESS
• DEPRESSION
• APPETITE VARIES
• RACING THOUGHTS
• DIMINISHED CONCENTRATION
• IMPAIRED MEMORY OR FORGETFULNESS

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EMOTIONAL/MENTAL SYMPTOMS

• INDECISIVENESS
• CLOSE TO TEARS OR CRYING
• LONELINESS
• FEAR OF GETTING CLOSE
• SUICIDAL THINKING
• TROUBLE LEARNING NEW INFO
• CONFUSED/DISORGANIZED

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BEHAVIORAL SYMPTOMS

• SERIOUS APPEARANCE
• NERVOUS BEHAVIOR/HABITS
• RUSHING/PACING
• ON EDGE
• INCREASED FRUSTRATION/IRRITABLE
• MORE ACCIDENTS
• OVERREACTING

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BEHAVIORAL SYMPTOMS

• REDUCED PRODUCTIVITY
• SOCIAL WITHDRAWAL
• DEFENSIVE
• SLEEP PROBLEMS/TIREDNESS
• INCREASED USE OF OTC DRUGS
• INCREASED TOBACCO
• INCREASED ALCOHOL
• INCREASED RECREATIONAL DRUGS

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STRESS MANAGEMENT

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

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STRESS MANAGEMENT

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

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STRESS MANAGEMENT

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

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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

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STRESS MANAGEMENT

• 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.

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STRESS MANAGEMENT

• 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.

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STRESS MANAGEMENT

• TAKE CHARGE
• TAKE RESPONSIBILITY FOR MAKING YOUR LIFE WHAT
  YOU WANT.

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STRESS MANAGEMENT

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

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STRESS MANAGEMENT

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

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STRESS MANAGEMENT

• THANK YOU