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STRESS MANAGEMENT & ITS COPING STRATEGIES
- 1. STRESS STRESS MANAGEMENT MANAGEMENT BY: Ahsan Raza BY:Ahsan Raza Clinical Psychologist Clinical Psychologist MSc Psychology, ADCP MSc Psychology, ADCP (Gold Medalist), (Gold Medalist), MS Clinical Psychology, PhD Scholar MS Clinical Psychology, PhD Scholar
- 2. Are you Stressed? Areyou Stressed? What stresses you out? What stresses you out? How do you currently handle stress? How do you currently handle stress? Video Video http://globalnews.ca/video/ http://globalnews.ca/video/ 820498/high-school-stress 820498/high-school-stress
- 3. What is Stress? Whatis Stress? Stress can be Stress can be defined as our defined as our mental, physical, mental, physical, emotional, and emotional, and behavioral behavioral reactions to any reactions to any perceived perceived demands or demands or threats. threats.
- 4. The “Fight orFlight” Response The “Fight or Flight” Response When situations seem When situations seem threatening to us, our threatening to us, our bodies react quickly to bodies react quickly to supply protection by supply protection by preparing to take preparing to take action. This action. This physiological reaction physiological reaction is known as the "fight is known as the "fight or flight" response. or flight" response. – The physiological The physiological response to a stressor response to a stressor is known as reactivity is known as reactivity – Physiological responses Physiological responses can accumulate and can accumulate and result in long-term wear result in long-term wear on the body on the body
- 5. Becoming easily Becomingeasily frustrated, agitated, frustrated, agitated, or moody or moody Feeling overwhelmed Feeling overwhelmed Having difficulty Having difficulty relaxing and easing relaxing and easing your mind your mind Low self-esteem and Low self-esteem and depression depression Avoiding others Avoiding others Change in eating Change in eating habits habits Emotional Symptoms of Stress
- 6. Low energy Lowenergy Headache Headache Upset Stomach Upset Stomach Chest pain and rapid Chest pain and rapid heartbeat heartbeat Nervousness and Nervousness and shaking shaking Insomnia Insomnia Physical Symptoms of Stress
- 7. What Makes SomethingStressful? What Makes Something Stressful? Situations that have strong demands Situations that have strong demands Situations that are imminent Situations that are imminent Life transitions Life transitions Timing (e.g., deviation from the Timing (e.g., deviation from the “norm”) “norm”) Ambiguity Ambiguity Desirability Desirability Controllability Controllability
- 8. Not All Stressis Bad… Not All Stress is Bad… Distress Distress is a continuous experience of feeling is a continuous experience of feeling overwhelmed, oppressed, and behind in our overwhelmed, oppressed, and behind in our responsibilities. It is the all encompassing sense responsibilities. It is the all encompassing sense of being imposed upon by difficulties with no light of being imposed upon by difficulties with no light at the end of the tunnel. at the end of the tunnel. – Examples of distress include financial difficulties, conflicts in Examples of distress include financial difficulties, conflicts in relationships, excessive obligations, managing a chronic relationships, excessive obligations, managing a chronic illness, or experiencing a trauma. illness, or experiencing a trauma. Eustress Eustress is the other form of stress that is is the other form of stress that is positive and beneficial. We may feel challenged, positive and beneficial. We may feel challenged, but the sources of the stress are opportunities but the sources of the stress are opportunities that are meaningful to us. Eustress helps provide that are meaningful to us. Eustress helps provide us with energy and motivation to meet our us with energy and motivation to meet our responsibilities and achieve our goals. responsibilities and achieve our goals. – Examples of eustress include graduating from college, getting Examples of eustress include graduating from college, getting married, receiving a promotion, or changing jobs. married, receiving a promotion, or changing jobs.
- 9. Negative Effects ofStress Negative Effects of Stress 1. 1. Physical Physical Weight gain/loss Weight gain/loss Unexpected hair loss Unexpected hair loss Heart palpitations Heart palpitations High blood pressure High blood pressure 2. 2. Emotional Emotional Mood swings Mood swings Anxiety Anxiety Can lead to depression Can lead to depression Can also lead to unhealthy Can also lead to unhealthy coping strategies (i.e. alcohol, coping strategies (i.e. alcohol, drugs, etc) drugs, etc)
- 10. Causes of NegativeStress/Distress Causes of Negative Stress/Distress Environmental Environmental Noise Noise Air pollution Air pollution Social Social Over-crowding or Over-crowding or population population Interpersonal Interpersonal Behavior of others Behavior of others Personal Personal Thoughts Thoughts Feelings Feelings Physical Physical Illness Illness Injury Injury *Important *Important Stressors can be: Stressors can be: Obvious Obvious Hidden Hidden
- 11. What is Stressfulto You? What is Stressful to You? Work Roommate Legal matters Classes Childcare Mental health Studying Finances Law violation Relationship with partner Appearance Spiritual/Religious issues Relationship with family Physical Health Major/Career decisions Relationship with friends Not “fitting in” Attitudes/thoughts Trauma Getting married Buying a house Change in residence Change to a new school Change in amount of recreation Change in amount of social activities Change in eating habits Death of friend/family member
- 12. Why Do We"Stress Out"? Why Do We "Stress Out"? For two major For two major reasons: reasons: – We We perceive perceive a a situation as situation as dangerous, difficult, dangerous, difficult, or painful. or painful. – We don't believe we We don't believe we have the have the resources resources to cope. to cope.
- 13. Response to HighLevels of Stress Response to High Levels of Stress Increased cortisol levels: Increased cortisol levels: Interfere with learning and memory Interfere with learning and memory Lower immune function Lower immune function Increase weight gain Increase weight gain Higher blood pressure Higher blood pressure Higher cholesterol Higher cholesterol Heart disease and/or stroke Heart disease and/or stroke
- 14. Stress Warning Signals StressWarning Signals What are your "red What are your "red flags," or warning flags," or warning signs, that stress is signs, that stress is creeping into your creeping into your life? If we keep life? If we keep pushing ourselves, pushing ourselves, eventually something eventually something inside of use will send inside of use will send "red flags," or warning "red flags," or warning signs that stress is signs that stress is becoming a problem. becoming a problem.
- 15. Management of Stress Managementof Stress 1. Find a support system. 1. Find a support system. Find Find someone to talk to about your someone to talk to about your feelings and experiences. feelings and experiences.
- 16. 2. Changeyour attitude. 2. Change your attitude. Find Find other ways to think about stressful other ways to think about stressful situations. situations. – "Life is 10% what happens to us, and "Life is 10% what happens to us, and 90% how we react to it." 90% how we react to it."
- 17. 3. Berealistic. 3. Be realistic. Set practical goals Set practical goals for dealing with for dealing with situations and situations and solving problems. solving problems. – Develop realistic Develop realistic expectations of expectations of yourself and others. yourself and others.
- 18. 4. Getorganized 4. Get organized and take charge. and take charge. Being unorganized or Being unorganized or engaging in poor engaging in poor planning often leads planning often leads to frustration or crisis to frustration or crisis situations, which most situations, which most always leads to feeling always leads to feeling stressed. stressed. – Plan your time, make a Plan your time, make a schedule, establish your schedule, establish your priorities. priorities.
- 19. 5. Takebreaks, give yourself "me 5. Take breaks, give yourself "me time." time." Learn that taking time to Learn that taking time to yourself for rejuvenation and yourself for rejuvenation and relaxation is just as important as relaxation is just as important as giving time to other activities. giving time to other activities. – At minimum, take short breaks during At minimum, take short breaks during your busy day. your busy day.
- 20. 6. Takegood care of yourself. 6. Take good care of yourself. Eat Eat properly, get regular rest, keep a properly, get regular rest, keep a routine. Allow yourself to do routine. Allow yourself to do something you enjoy each day. something you enjoy each day. – Paradoxically, the time we need to take Paradoxically, the time we need to take care of ourselves the most, when we are care of ourselves the most, when we are stressed, is the time we do it the least. stressed, is the time we do it the least.
- 21. 7. Learnto say 7. Learn to say "no." "no." Learn to pick Learn to pick and choose which and choose which things you will say things you will say "yes" to and which "yes" to and which things you will not. things you will not. – Protect yourself by not Protect yourself by not allowing yourself to allowing yourself to take on every request take on every request or opportunity that or opportunity that comes your way. comes your way.
- 22. 8. Getregular 8. Get regular exercise. exercise. Exercising regularly Exercising regularly can help relieve can help relieve some symptoms of some symptoms of depression and depression and stress, and help us stress, and help us to maintain our to maintain our health. health.
- 23. 9. Geta hobby, do 9. Get a hobby, do something different. something different. For a balanced lifestyle, For a balanced lifestyle, play is as important as play is as important as work. work.
- 24. 10. Slowdown. 10. Slow down. Know your limits and cut Know your limits and cut down on the number of things you try to down on the number of things you try to do each day, particularly if you do not do each day, particularly if you do not have enough time for them or for yourself. have enough time for them or for yourself. – Be realistic about what you can accomplish Be realistic about what you can accomplish effectively each day. effectively each day. – Monitor your pace. Rushing through things Monitor your pace. Rushing through things can lead to mistakes or poor performance. can lead to mistakes or poor performance. Take the time you need to do a good job. Take the time you need to do a good job. Poorly done tasks can lead to added stress. Poorly done tasks can lead to added stress.
- 25. 11. Laugh,use 11. Laugh, use humor. humor. Do Do something fun and something fun and enjoyable such as enjoyable such as seeing a funny movie, seeing a funny movie, laughing with friends, laughing with friends, reading a humorous reading a humorous book, or going to a book, or going to a comedy show. comedy show.
- 26. 12. Learnto relax. 12. Learn to relax. Develop a Develop a regular relaxation routine. regular relaxation routine. – Try yoga, meditation, or some simple Try yoga, meditation, or some simple quiet time. quiet time.
- 27. Relaxation Exercises Relaxation Exercises Many different kinds, but 2 are: Many different kinds, but 2 are: – Deep Breathing Deep Breathing – Visualization: Visualization: Visualization is a nice Visualization is a nice way of giving our minds and bodies a way of giving our minds and bodies a "mini vacation." "mini vacation."
- 28. Benefits of StressManagement Benefits of Stress Management Physical health gets better Physical health gets better more energy and stamina more energy and stamina Emotions stabilized Emotions stabilized positive attitude positive attitude hopeful/happier hopeful/happier Ability to focus improved Ability to focus improved able to learn and achieve able to learn and achieve
- 29. Brief Mindfulness Exercise BriefMindfulness Exercise Just sit in a Just sit in a comfortable comfortable position, close your position, close your eyes and listen. eyes and listen. https:// https:// www.7cups.com/ www.7cups.com/ exercises/ exercises/ mindfulness1/ mindfulness1/
- 30. THANK YOU! THANK YOU! TheKey Word Is…. Balance
Editor's Notes
- #3 We say we feel "burned out," stressed out, overwhelmed, angry, irritable, depressed, anxious, and on the verge of "losing it."
- #4 In the days of the cavemen, the fight or flight response was key to their survival. When faced with a threatening tiger, for instance, a caveman had two main choices. He could fight the tiger or he could run away. Either way, his body had to prepare quickly to respond. The caveman's heart began to race, his breathing rate increased, his pupils dilated, his muscles became tense, and his mind processed information rapidly. This natural response to danger helped the cavemen to protect himself and to survive.
- #12 Our Perceptions = How Stressed We Feel We often identify specific events, people, or situations that seem to make us feel stressed. It's as if these things automatically cause us feel stressed out. In reality, it's how we perceive an event, the meaning we give to it, that leads us to feel stressed or not stressed about it. The interesting thing about stress is that it begins with our own perceptions of things! Have you ever noticed that some people can feel quite stressed out about a particular event while others don't seem to be bothered by it at all? For instance, if three of your friends all get a poor grade on a test, you might notice some different reactions. One friend may seem mildly annoyed for an hour or so. Another friend doesn't seem to be bothered at all. The third friend, however, might become quite alarmed by this poor grade. She can't get it off her mind, she vows to study three times as hard next time, she can't concentrate on her other work, and she might even find it difficult to fall asleep that evening. She might become increasingly concerned about all the grades she'll make this semester, and wonder whether her GPA will suffer. In a case such as this, a poor grade on a test means something different for each of your friends. The same situation has happened to all three, but each person feels more or less stressed about it because of what it means to him or her.
- #15 Speak to friends, family, a teacher, a minister, or a counselor. Sometimes we just need to "vent" or get something "off our chest." Expressing our feelings can be relieving, we can feel supported by others, and it can help us work out our problems.
- #16 Talk to yourself positively. Remember, "I can handle it, " "this will be over soon," or "I have handled difficult things before, and I can do it again." Also, practice acceptance. We need to learn to accept things we cannot change without trying to exert more control over them.
- #17 Setting our expectations or goals high may seem like a useful way to push ourselves and get things done, but we may also set ourselves up for disappointment and continued stress. Find the courage to recognize your limits
- #18 Do this regularly until it becomes a productive habit. Take responsibility for your life. Be proactive. Problem solve and look for solutions rather than worry.
- #19 You might purposely schedule time in your day planner just for yourself so that you can recharge for all the other things you need to do. Learn your "red flags" for stress, and be willing to take time to do something about it.
- #20 When we feel overwhelmed we tend to eat poorly, sleep less, stop exercising, and generally push ourselves harder. This can tax the immune system and cause us to become ill more easily. If we take good care of ourselves to begin with, we will be better prepared to manage stress and accomplish our tasks in the long run.
- #21 It is okay to decline a request for a favor. Saying "no" does not mean you are bad, self-centered, or uncaring. Learn skills of assertiveness so that you can feel more confident and have effective ways of saying "no."
- #22 Exercise can build confidence, self-esteem, and self-image. It is also a great way to take time for yourself, blow off steam, and release physical tension.
- #23 Leisure activities and hobbies can be very enjoyable and inspiring, and they can offer an added sense of accomplishment to our lives. For ideas on new hobbies, browse through a bookstore or a crafts store, surf the internet, look up local organizations, see what classes or courses are available in your community or from a nearby college or university. Don't quickly dismiss new opportunities.
- #26 Relaxation techniques are skills that need to be developed with patience and practice so that we can use them effectively during difficult times of stress later on.
- #27 When we feel stressed, it is common for our rate of breathing to increase. We also tend to breath in a shallow manner, more highly in our chest. A deep breathing exercise allows us to take fuller, slower breaths that reflect a true relaxed state It involves using imagery to fully immerse ourselves in a pleasant scene, noticing the sights, sounds, smells, and tactile sensations.