Stress is a feeling
that's created when we react to particular events. It's the body's way of
rising to a challenge and preparing to meet a tough situation with focus,
strength, stamina, and heightened alertness.
What
is Stress?
n Stress is body
experiencing wear and tear during change of environment.
n Produces physical and
emotional changes that produces Positive and negative feelings.
n Psychological and
physical changes during threatening situations.
Two
kinds of stress
(1)
Distress:
The word comes from hating your work, resenting the multiplied pressures of
life, and feeling you are a victim.
(2)
Eustress: The word comes from the positive
tension between where we are now and where we want to go- some meaningful goal
or project or cause that really turns us on and taps into our talents and
passion; in short “our voice.”
What
causes Stress
n Family related issues
like Divorce, Death of close relatives, Marriage, Child birth etc
n Personal related
issues like taking large loan, change in sleeping habits Violation of Laws,
Change in living style etc,
n Work related stress
like Long working hours, Change of nature of work or shift of Domain,
n Over work, non-co-operation
from boss and colleagues, Commuting from home to office, High expectations, deadlines,
meeting targets etc.
Cope
up with stress
n Nobody can eliminate
complete stress
n One should be able to
identify what causes stress and cope with it
n Use it for your
advantage.
n Absence of stress may
leave one feeling bored
n Excessive stress may
make one dejected
n For some, small
issues cause heavy stress.
n Some can withstand
heavy stress and cope up with it.
n Determine what events
distress you
n Change problems that
are within your control to change
n Avoid exposure to
stressors that you cannot change
n Accept those you cannot
change or avoid
n Increase control over
emotional stress experience
n Think rationally and
restructure the negative responses
n Learn relaxing
techniques
Associated risks of
stress
Mind
Ø Chronic anxiety
Ø Depression
- Body
Ø Stomach ulcers
Ø Digestion problems
Ø Vomiting and Diarrhea
Ø Heart disease
Ø Less resistance to
infections
Ø Psycho somatic
illness
Relationship/
Behaviour
Ø Strained relations
with family and friends
Ø Lower performance in
work
Ø Confusion and losing
confidence
Ø Avoidance
Ø Escapism
Ø Alcoholism /Drug addiction
Facing challenges to
keep stress away
•
Take
charge: Self-empowerment
•
Time
Management
•
Physical
well being
•
Social
well being
•
Mental
well being
•
Spiritual
well being
Some tips on time
management
•
Learn
to say NO
•
Plan
your work & work your plan
•
Love
your work i.e. enjoy studying
•
Reduce
TV-watching time.
•
Reduce
time wastage in idle gossiping
•
Observe
disciplined study schedule & remain regular
Physical well-being
•
Achieve
a more balanced lifestyle.
•
Research
your nutritional needs.
•
Have
8-10 glasses of water every day.
•
Go
to bed 20 minutes earlier and improve your sleep habits.
•
Enjoy
a 20-30 minutes’ walk daily
• Hot bath on a regular
basis is very helpful.
Social/Economic
well-being
•
Spend
time with people
•
Regular
schedule of phone calls to support people in your life.
•
Allow
yourself time to read/write
•
Buy
yourself inexpensive treat once/twice a month.
Mental well-being
•
Get
rid of 2 needless tasks.
•
Allow
yourself time to meditate each day
•
Delegate
•
Turn
off the radio/ TV
•
schedule
time to pursue a holiday
Spiritual well-being
•
Focus
on being honest with yourself
•
Sing/listen
to inspirational music.
•
Read
biographical material about your favorite person
•
Write
a mission statement
Write five things you
are thankful for each day in a gratitude journal.
Good
Stress Busters
Ø Balanced diet
Ø Good exercise
Ø Yoga/Meditation/Relaxation
Ø Walking/Jogging/Laughter
clubs
Ø Learning
Music/Engaging in Sports activities
Ø Balance between work
and family life
Ø Thinking Positive
Ø Avoiding stimulants
Ø Socializing
Ø Required Good sleep
Ø Catharsis –
Ventilating the feelings to near and dear ones
Ø Projections – Bean
bag boxing
Counseling
n For high stressful
issues some require outside help.
n For such people
counseling is the best technique
n Counseling is
required for prolonged stress symptoms.
n Medication or self-medication
is dangerous and lead to other physical related problems.
n Counseling and
Medications should be advised/administered only by experts like Doctors and
Psychiatric practitioners.
