Transcript Coping with Stress & Emotions

Managing Stress
Ms. Sunitha Ranjan
Assistant Professor
RGNIYD
Sriperumbudur.
Email: [email protected]
WHAT IS STRESS?
COMPLEX INTERACTION
ENVIRONMENTAL DEMAND
COPING ABILITY
STRESS – THE MODERN DAY PLAGUE
Stress
Our response to events that disrupt or
threaten to disrupt our physical or
psychological functioning.
Stress can be defined as the pattern of
response as individual makes to events
that disturb his or her equilibrium or
exceed coping abilities.
• Stress can arise from negative as well as
positive events.
• Positive events- marriage, receiving an
unexpected job promotion.
• Negative events- death of near and dear,
conflict, unmet needs and desires, work
load.
Stressors
Activators of stress
Events or situations in our environment that
cause stress.
The variety of external and internal stimuli
that evokes stress.
Eg. Hurricanes, fires, crashes or
rude people, losing one’s car key,
delays etc..
What Makes us feel stressed out?
Doing what you do
not love to do
Desire/unmet needs
Poor time
management.
Work stress
Strained family
relationships
Types of Stress
‘EU STRESS’- Stress has a beneficial
effect. Good Stress. Stress experienced
during a wedding, new job, taking a new
sport that results in personal growth.
‘DI STRESS’ – When events have a
harmful effect. Stress experienced during
a funeral. This does more damage.
HYPER STRESS – Excessive Stress –
occurs when events including positive
ones pile up and stretch the limits of our
adaptability
Eg: People already under stress may experience hyper
stress when a terrorist attack occurs.
HYPOSTRESS – Insufficient stress – It
occurs when we lack stimulation.
Eg: Monotonous jobs
General Adaptation Syndrome
3 stages in Selye’s General Adaptation Syndrome
Stage 1 – Alarm
Reaction
Stage 2- Resistance
Stage 3- Exhaustion
Positive & Negative Approach
Destructive Approach
Emotional Behaviour
Anger
Aggression
Not listening
Fixed Solution
Ego-centric
Closed/nonnegotiable
Constructive approach
Mature Behaviour
Patience
Assertion
Active Listening
Alternative solution
Problem-centered
Open/negotiable
How do I know that I am stressed?
BEHAVIORAL RESPONSES
EMOTIONAL REACTIONS
PHYSIOLOGICAL SYMPTOMS
COGNITIVE SYMPTOMS
Symptoms of stress
Behavioural Symptoms
– Nail biting, Foot or finger tapping, dieting, compulsive eating
Emotional Symptoms
– Irritability and restlessness, Aggressiveness, anxiety and
nervousness, withdrawal, substance abuse, lack of
concentration
Physical Symptoms
– Aches and pains, Dry mouth/throat, excessive sweating, nausea
or vomiting, indigestion
COGNITIVE
Problem in concentration
Memory
Decision
Lose sense of humour
Coping with Stress
The strength to face positive or negative
stressful situations
Deal with accompanying emotions and
look for solutions that are most beneficial
Coping strategies are actions that people
can take to master, tolerate, reduce or
minimize the effects of stressors.
Activity – Stressor Scale
Prevent
Control
Manage stress
CONSEQUENCES OF
STRESS
Post Traumatic Stress Disorder
Cardiovascular diseases
Blood Pressure
Sleeping Problems
Frequent colds
Unusual Fatique
Frustration
CONSEQUENCES OF
STRESS
Anger
Irritability
Eating disorder
Problem in concentration
Memory
Improper decision
TECHNIQUES OF STRESS
MANAGEMENT
Physical Strategies
-Relaxation
-Massage
-Exercise
DEEP BREATHING EXERCISES
SIT COMFORTABLY IN YOUR CHAIR
CLOSE YOUR EYES
KEEP YOUR ARMS BY THE SIDE OF YOUR BODY
REMOVE ALL DISTRACTIONS FROM YOUR MIND
FOCUS ON INSTRUCTIONS
KEEP YOUR MIND FREE OF ANY THOUGHTS
YOU WILL SLOWLY FEEL RELAXED AND CALM
REST YOUR RIGHT HAND ON YOUR STOMACH
TAKE A DEEP BREATH IN AND FEEL YOUR STOMACH RISE
NOW BREATH OUT AND FEEL YOUR STOMACH GO DOWN
REPEAT THIS EXERCISE TO A COUNT OF FIVE (IN AND OUT)
NOW SLOWLY OPEN YOUR EYES AND FEEL RELAXED & ALERT
Cognitive Strategies
-Re-appraising the problem
-Reframing
-Learning from the problem
-Making social comparisons
Social Strategies
-Relying on friends and family
-Finding a support group
-Helping others
Coping with Stress
Yoga and deep breathing techniques
Muscle relaxation technique
Imagery – Use your imagination to recreate the
place or scene that is very relaxing.
Meditation as a Coping Mechanism
Coping with Stress
Positive Attitude – Attitude is all about Choice.
Improve Interpersonal Relationships
Emotional Wisdom – Understand feelings and
increase emotional coping skills
Time management
Approaches to Manage stress
Modify your environment
– Be assertive
– Withdraw if necessary
– Compromise when appropriate (conformity,
negotiation, substitution)
Altering your Life Style
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Build greater stress tolerance
Change your pace of life
Control distressful thoughts
Acquire Problem solving skills
Seek social support
Anger and its management
Anger is an emotional state that may
range from minor irritation to intense rage.
The external expression of anger can be
found in facial expressions, body
language, physiological responses, and at
times in public acts of aggression.
Anger is an emotion that gets out of
control, leading to stress, unhealthiness
and unhappiness.
Uncontrolled anger can seriously harm
your personal and professional life,
because it can become incredibly
destructive – to yourself and the people
around you.
Anger and its management
A key part of anger management courses
is often to learn to recognise the thinking
patterns that underlie their behaviour and
how to shift these unhelpful patterns.
Strategies
Fantasize -
One safety valve is to act our hostilities
toward others in your mind.
Empathize with the people who are
producing the anger.
Diminish the importance of situation
Use diversionary tactics
Write about your feelings
Maintain a “Hostility Log”
Listen
Time Management
Time management is a simple and
practical technique of planning and
structuring a day.
This means allocation of time for different
subjects, household activities, leisure,
play, self-care, entertainment, sleep and
other miscellaneous activities over 24
hours.
….Time Management
Planning and structuring a day helps a
person to be in control of the situation and
makes the person feel that he/she has
played a meaningful role in life.
Outcomes of coping with stress
& Emotions
Reduce excessive worry and anxiety
Decrease bodily symptoms of stress and tension
Learn specific and practical coping strategies
Promote inner peace and contentment
Strengthen social skills and self-confidence
Improve academic and work achievement
Enhance physical well-being.
Increase body awareness and enhance daily functioning
It is true, very Often
‘Life is what you make it,
and most times,
Health is what you choose,
So Choose Health TODAY’
Sunitha Ranjan
Dept. of Life Skills Education, RGNIYD
Email:[email protected]