Transcript Notes for the participants

The Stress in Your Life
A 4 hour workshop
Confidentiality
This session is not recorded
 No notes will be taken
 No reports go to management
BUT
If I believe you are suicidal or a danger to
others, I will arrange to contact your
loved ones so you can get help
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Discussion
What stresses you out and what
does it do to you?
What stresses you?
Insomnia Money The Boss Dieting Travel
Queuing Kids Traffic Noise Sickness
Deadlines Chores Colleagues Parties
Meetings In-Laws
Holidays Too Hot
Wedding Too Cold Crying Babies Ageing
Late Nights Bad Food Moving House
Studies Foreigners Customers
What does stress do to you?
Gain Weight Can’t Sleep
Bad Temper Feel Suicidal
Feel Depressed Feel Irritable Cry
Upset Stomach Can’t Concentrate
Worry All The Time Feel Sweaty
Lose Weight
Nothing Is Fun Rashes Can’t Breathe
Period Problems
Stress
Understanding how it works
What is stress?
Stress can be defined as the brain's
response to any demand:
 Answering the phone
 Driving in traffic
 A crying baby
 An argument
Stress can result from ANY change
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A promotion
A new baby
A new relationship
Winning the lottery
Going on holiday
Stress!
What happens to your body when
you’re under stress?
Stress = Fight or Flight
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Your pulse quickens,
You breathe faster,
Your muscles tense,
Your brain uses
more oxygen and
increases activity
It’s great for survival!
Long term stress
When your body is
constantly stressed,
it becomes overloaded
Signs of too much stress
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Upset stomach
Insomnia
Bad temper
Rashes
Forgetfulness
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Increased risk of
heart disease, high
blood pressure,
diabetes, depression
and anxiety disorder
How would you rate your stress?
What’s happening in your life?
What stressful events can you think of in
the last 12 months?
Take the Holmes and Rahe stress test
Holmes and Rahe stress scale
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Developed in 1967 by US psychiatrists
Thomas Holmes and Richard Rahe after
analsying 5000 medical patients
Restested in 1970 with 2500 Navy
volunteers
Criticism
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Everyone is different
There are events missing
There may be cultural differences: a
Malaysian test in 1971 showed family
events are more important than in the
USA.
Stress is related to depression
Are you depressed?
Diagnosing depression
At least 5 of these 9, present nearly every day
1.Depressed, sad, empty or irritable mood
2.Decreased interest/pleasure in most activities
3.Significant change of appetite or weight (5%)
4.Change in sleep: insomnia or hypersomnia
5.Change in activity
6.Fatigue or loss of energy
7. Feelings of guilt/worthlessness
8. Loss of concentration or decisiveness
9. Thoughts of death or suicide
Based on the Diagnostic and
Statistical Manual of Mental
Disorders IV (DSM-IV)
Patient Health Questionnaire-9
A multiple-choice self-report inventory
By Pfizer Inc
In the public domain
Take the PHQ-9
About the PHQ-9
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Questions are based on the Diagnostic
and Statistical Manual of Mental
Disorders IV (DSM-IV) criteria for
depression
Quite sensitive BUT doesn’t look into
background events
When should I see a doctor?
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When you have physical stress
symptoms
When you feel depressed for more than
2 weeks
IF YOU FEEL SUICIDAL
Free resources in Malaysia
AWAM 03-7877 4221
Free, anonymous, 9-5 business days, run
by master degree students
Befrienders 03-7956 8144
Free, anonymous, 24/7, but not sure if
the people on the other end are mental
health professionals
Discussion
How do you cope with stress?
General tips for coping
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Recognise events for what they are
Know your own stress signs
Learn ‘good enough’
Learn to say ‘no’
Plan for relaxation
Exercise, eat and sleep
Ways to de-stress
Play Sports Laugh Tell Jokes Eat
Massage Hair Wash
Do Charity Walk
The Dog Have Sex Play With The
Kids Cook Clean The House Go On
Holiday Wash The Car Swim Go
Drinking Play Music Sing Swear
5 Minute stress busters
Sniff Lavender Call a Friend Skip Rope Do
Press Ups Dance! Listen to Inspiring
Music Read Watch a Loony Tunes
Cartoon Make Tea Sniff Mentol Eat Dark
Chocolate Walk The Dog Eat Fresh
Pineapple Make Toast Stay Off Social
Media
Stress Management Techniques
Technique Happiness Scheduling
Scheduling isn’t just for work – use your
week to manage your de-stressing
Look at your
workbook
Technique Visualisation
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Build your happiest
memory – or fantasy
using all your
senses:
Touch
Smell
Taste
Sight
Sounds
Feedback
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Any questions?
What was interesting or useful about
this session?
Did I miss anything out?
For Individual Consultation
Email
[email protected]
For an appointment