Transcript STRESS MANAGEMENT

Dr. VINOD K.GROVER
M.S.;F.R.C.S.
PRESIDENT
INDIAN DOCTORS FORUM
WHAT IS THIS ABOUT?
Objectives of this Lecture are
1. Understand stress.
2. Identify possible causes of stress.
3. Learn ways to handle it
WHAT IS STRESS?
 Stress is physiological and
psychological responses to events
in the environment
 Stress is the body’s reaction to a
change that requires a physical,
mental or emotional adjustment or
responses.
 It can be caused by good and bad
experiences
Stress is not necessarily
undesirable. It all depends
on how you take it. In
other words it depends on
the stressor
Stress cannot and should
not be avoided. Everybody
is under a degree of
stress. In other words, We
are all under stress
WHEN DO WE FEEL STRESSED?
Most human stressors are caused by day-day events
1. Immediate and following an event e.g. death of a
relative
2. Being constantly in difficult situation
Difficult marriage
 Work situation

3. Suffering with a physical illness or
psychological illness
4. Success in our lives Promotion
 Celebration

STRESS AT JOB
1. Lack of control over your work
2. Lack of recognition for work done
3. Lack of respect from supervisor
4. Lack of promotion opportunity
5. Isolation from fellow employees
6. Inadequate pay
7. Age discrimination
8. Job Insecurity
9. Racism
10. Sexism
11. Harassment
WHAT CAN STRESS DO?
 If stress level is manageable
Impact is minimal
 Unmanageable Stress
damages
Physical health
Mental health
Physical & Psychological Symptoms
1.- Heart Problems -
-Raised blood pressure
- Palpitations
- Chest Pain
- Heart attack etc.
2. Digestive Problems - Ulcers of Stomach
- Colon Disorders
3. Weakening of Immune system
- Repeated Infections
- Cancers etc
Cont…
Physical & Psychological Symptoms
4. Muscular Strain, Backache, Arthritis
5. Obesity or Extreme loss of weight
6. Diabetes
7. Skin Problems: Pimples
 Repeated or prolonged allergies
8. Breathing problems such as Wheezing
Cont….
Physical & Psychological Symptoms
9. Sudden and Severe stress can cause



Shock
Confusion
Physical paralysis
10. Psychological IllnessesDepression, Forgetfulness,
Anger, Frustration , Anxiety,
More irritability with family members,
Feeling powerless,
Problems at work,
Suicidal behavior.
SUICIDE
The major clinical problem facing the clinician is the
prediction & prevention of suicide
50% of people who commit suicide have seen a doctor in
the weeks to months prior to their death and often use
medicine prescribed by them
Unfortunately physician detects one in six patient who
proceed to kill themselves
Suicide is one of the most common complication of medical
illness carrying with it 10 times greater than in general
population
Suicide
cont..
RISK FACTORS:--
1.Psychiatric Illness- 80% of suicidal patients have it
2.Personality Trend:- Aggression ,impulsivity and
hopelessness
3.Psychosocial Factors:- Social support ,Negative life events
4.Genetic & Familial Factors:5. Medical illness
Clinician will translate knowledge about risk factors into
coherent plan for evaluation and management
WHAT MAKES US PRONE TO STRESS?
1. Genetics ( Inherited)
2. Home Environment
3. Personality ( Character of the person)

Perfectionism

People pleasing

Need for control

Competence
4. Cultural
5. Gender:
 Women (Monthly period, Childbirth, Menopause Cultural demands and Restrictions)
 Men
HOW DO I KNOW I AM STRESSED?
 Experience change in life- home ,work ,health
 Increased worry ,anger ,boredom
 Increased sensitivity to criticism
 Dimmed motivation
 Inability to concentrate, forgetfulness
 Difficulty with sleep
 Loosing temper too easily with spouse /kids
 Looking for excuse to avoid spending times with family
 Sexual difficulties- inability to perform, ,lack of interest
How can you prevent & relieve stress?
1. Become aware of the stressors
2. Recognize what can be changed
3. Reduce the intensity of your emotional reactions
Cognitive ( Attitude and Thoughts)
And
Behavioral ( Life Style) Changes
LIFE STYLE TO ADOPT
 Put stress in its place
How you handle stress makes a big difference
 Work regular hours, Take all breaks and holidays
 Sleep and Rest
 Healthy Diet
Build your meals and snacks around plenty of
fruits, vegetables and whole grains
 Break out the bubble gum
Chewing gum lowers anxiety and stress
 Avoid cigarette, alcohol and stimulants
These make you nervous, jittery or anxious

Cont…. .
LIFE STYLE TO ADOPT cont.
 Write your stress away
 Be kind to yourself
staying positive and using compassionate self-talk
 Get Outside- linked to better well-being
 Smile like you mean it
 Sniff some Lavender
 Let your pet Nuzzle Blues away Explore your creativity
 Keep friends and family in your life
 Get involved in your community
 Treat your aches and pains
LIFE STYLE TO ADOPT Cont..
 Regular exercise,
When you work up a sweat, you improve your mood,
clear your head and take a break from whatever is
stressing you
 Laughter is helpful
 Yoga
 Breathing exercises
 Meditation
 Praying
ATTITUDE that decreases stress
 Know one’s own abilities & limitations
 Acknowledge some events are beyond our control
 Avoid thinking about difficult events or feelings
 Enhancing your skills
 Find mentor & build relationship
 Discuss problem with you supervisor
Some Specific Examples
 STRESS BUILDING THOUGHT
I will never get this project in on time
 STRESS BUSTING THOUGHT
If I stay focused and take it one step at a time,I will
make steady progress
 STRESS BUILDING THOUGHT
“Nothing ever good happens to me”
 STRESS BUSTING THOUGHT
“Is it true” Has nothing good ever happened to me?
 STRESS BUILDING THOUGHT
“How could I make a mistake? By not getting this job I
have disappointed everybody”
 STRESS BUSTING THOUGHT
“No one is perfect. I did my best. .I am overreacting
to one mistake. This is not the end of the world I
will get another better job”
 STRESS BUILDING THOUGHT
“My husband hates me and that is why he yelled at me
this morning”
 STRESS BUSTING THOUGHT
“He was probably stressed with his work and I should
not add to it, instead I might want to help deal with
his work pressure”
PROFESSIONAL HELP
 Some time the stress experienced is not or only
partially relieved in spite of all efforts then it is time
to seek professional help
 Psychiatrist or
 Clinical Psychologist



Need Psychological Therapy
Or
Medications
SPEAK TO YOUR DOCTOR IF YOU
1.Notice a significant decline in your performance at
school or work
2.Have significant anxiety or feel withdrawn or moody
3.Can’t deal with your stress in healthy ways or start
abusing drugs or alcohol
4.Worry irrationally or can’t handle daily responsibilities
5.Begin eating erratically or worrying about weight
6.Have body aches and pain
7. Major changes in sleeping habits
8.Deliberately hurt yourself or others or have thoughts of
suicide
Cleveland Clinic 2016
CONCLUSION
 Stress and distress is an ever present aspect of
our lives. Often it helps us to plan and prepare
better at home or work. However we need to be
on guard to prevent excess anxiety.
 Even when extremely stressed there are many
methods to relieve it. These help to improve our
physical and emotional lives
Thank You