Stress and its management

brief description stress and its management

1. Stress and its management By: Mr. Vinodkumar Patil Assc Prof BLDEA Shri B M Patil Institute Of Nursing Sciences Vijayapur Karnataka

2. Introduction Modern life is full of hassles, deadlines, frustrations, and demands. For many people, stress is so common place that it has become a way of life. Stress isn’t always bad. In small doses, it can help you perform under pressure and motivate you to do your best. But when you’re constantly running in emergency mode, your mind and body pay the price.

3. BRIEF HISTORY In the 1920s and 1930s,the term was occasionally being used in biological and psychological circles to refer to a mental strain, unwelcome happening, or, more medically, a harmful environmental agent that could cause

4. CONCEPT OF STRESS Stress is a complex phenomenon. It is very subjective experience. What may be challenge for one will be a stressor for another. It depends largely on background experiences, temperament and environmental conditions. Stress is the term often used to describe distress, fatigue and feelings of not being able to cope.

5. Conti… The term stress has been derived from the Latin word ‘stringer’ which means to draw tight. The term was used to refer the hardship , strain , adversity or affiction .

6. Definition of stress Stress is defined as the body’s response to situations that pose demands, constraints or opportunities, Stress is defined as an individual’s reaction to any change that requires an adjustment or response, which can be physical, mental, or emotional Stress may be defined as real or interpreted threat to the physiological or psychological and/or behavioral response

7. KINDS OF STRESS Acute stress is experienced in response to an immediate perceived threat, either physical, emotional or psychological. During an acute stress response, the autonomic nervous system is activated and the body experiences increased levels of cortisol , adrenalin and other hormones that produce an increased heart rate, quickened breathing rate, and higher blood pressure. Preparing the body to fight or run away.

8. Episodic stress Acute stress that is suffered too frequently is called episodic stress. Episodic stress is also typically observed in people with “Type A” personality, which involves being overly competitive, aggressive, demanding and sometimes tense and hostile. Because of this, The symptoms of episodic stress are found in Type A persons.

9. Chronic stress Chronic stress is the total opposite of acute stress; it’s not exciting and thrilling, but dangerous and unhealthy. This type of stress is brought about by long- term exposure to stressors Serious illnesses like stroke, heart attack, cancer, and psychological problems such as clinical depression and post-traumatic disorder can originate from chronic stress.

10. LEVELS OF STRESS EUSTRESS Stress resulting from pleasant events or conditions is called eustress . Eustress can be defined as a pleasant or curative stress. We can't always avoid stress, in fact, sometimes we don't want to. Often, it is controlled stress that gives us our competitive edge in performance related activities like athletics, giving a speech, or acting

11. DISTRESS Stress resulting from unpleasant events or conditions is called distress. Bad stress If a stimulus we react to is negative, we are actually feeling “ distress ” though we label it as stress. e. g. death of a close friend. Acute stress Chronic stress

12. Stress Warning Signs and Symptoms Cognitive Symptoms Memory problems Inability to concentrate Poor judgment Seeing only the negative Anxious or racing thoughts Constant worrying

13. Emotional Symptoms Moodiness Irritability or short temper Agitation, inability to relax Feeling overwhelmed Sense of loneliness and isolation Depression or general unhappiness

14. Physical Symptoms Aches and pains Diarrhoea or constipation Nausea, dizziness Chest pain, rapid heartbeat Loss of sex drive Frequent colds

15. Behavioral Symptoms Eating more or less Sleeping too much or too little Isolating yourself from others Procrastinating or neglecting responsibilities Using alcohol, cigarettes, or drugs to relax Nervous habits (e.g. nail biting, pacing)

16. Causes of stress The situations and pressures that cause stress are known as stressors. A stressor is any stimulus which evokes a stress response. Stressors may be real or imagined , internal or external . The overall impact of a stressor will depend on its characteristics and the characteristics of those who have been affected.

17. EXAMPLES OF STRESSORS External stressors Internal stressors Occupational stressors Developmental stressors Situational stressors

18. EXTERNAL STRESSORS Physical environment-Noise , bright lights , heat, confined spaces Social(interaction with people)-rudeness , bossiness or aggressiveness on the part of someone else . Organizational-Rules, regulations, deadlines Major life events –Death of a close family member , loss of job , promotion, new baby . Daily hassles-Misplacing keys , mechanical breakdowns

19. INTERNAL STRESSORS Lifestyle choices-Not enough sleep , overloaded schedule. Negative self –talk , pessimistic thinking , self-criticism, over analyzing Mind traps-Unrealistic expectations , taking things personally , exaggeration, rigid thinking. Stressful personality traits Perfectionist, workaholic, pleaser .

20. OCCUPATIONAL STRESSORS Having no participation in decisions that affect one’s responsibilities Unreasonable demands for performance . Lack of effective communication and conflict resolution methods among workers and employers Lack of job security . Working for long hours . Excessive time spent away from home and family . Office politics and conflicts between workers . Wages not commensurate with levels of responsibility.

21. DEVELOPMENTAL STRESSORS: CHILD Beginning of school Establishing peer relationships and adjustments Coping with peer- compitation ADOLESCENT Accepting changing physical changes and developing relationships Achieving independence Choosing a career

22. Conti… YOUNG ADULT Getting married Leaving home Managing a home Getting started in an occupation Continuing one education Rearing children MIDDLE ADULT Accepting physical changes of aging Maintaining social status and standards of living Helping teenage children to become independent Adjusting to aging parents

23. Conti… OLDER ADULTS Accepting decreasing physical abilities and health Accepting changes in residence Adjusting to retirement and reduced income Adjusting to death of spouse and friends

24. SITUATIONAL STRESSORS Examples: Death of a family member Marriage or divorce Birth of a child New job Illness

25. Common external causes of stress Major life changes Work or school Relationship difficulties Financial problems Being too busy Children and family

26. Common internal causes of stress Chronic worry Pessimism Negative self-talk Unrealistic expectations/Perfectionism Rigid thinking, lack of flexibility All-or-nothing attitude

27. Below is a list of some stressful occupations and the occupational stress rating associated with them: Doctor 6.8% Nurse 6.5% Fireman 6.3% Paramedic 6.3% Teacher 6.2%

28. Hans Selye's Model of Stress Stressors like heat, pain, toxins, viruses, cause the body to respond with a fight-or-flight response. Stress consists of physiological reactions that occur in three stages: Alarm Phase Resistance Phase Exhaustion Phase

29. Alarm Phase Upon encountering a stressor, body reacts with “fight-or-flight” response and sympathetic nervous system is activated. Hormones such as cortisol and adrenalin released into the bloodstream to meet the threat or danger. The body’s resources now mobilized.

30. Resistance Phase Parasympathetic nervous system returns many physiological functions to normal levels while body focuses resources against the stressor. Blood glucose levels remain high, cortisol and adrenalin continue to circulate at elevated levels, but outward appearance of organism seems normal. Increase HR, BP, breathing Body remains on red alert.

31. Exhaustion Phase If stressor continues beyond body’s capacity, organism exhausts resources and becomes susceptible to disease and death.

32. Burnout A psychological process resulting from work stress that results in: Emotional exhaustion Depersonalization Feelings of decreased accomplishment

33. INDICATORS OF BURNOUT: Emotional Exhaustion Depersonalization Low Personal Accomplishment Feel drained by work Have become calloused by job Cannot deal with problems effectively Feel fatigued in the morning Treat others like objects Do not have a positive influence on others Frustrated Do not care what happens to other people Cannot understand others’ problems or identify with them Do not want to work with other people Feel other people blame you No longer feel exhilarated by your job

34. STRESS MANAGEMENT Strategies may be categorised as: INDIVIDUAL STRATERGIES ORGANISATIONAL STRATEGIES

35. INDIVIDUAL STRATERGIES Biofeedback: Biofeedback is the process of gaining greater awareness of many physiological functions primarily using instruments that provide information on the activity of those same systems, with a goal of being able to manipulate them at will. Some of the processes that can be controlled include brainwaves, muscle tone, skin conductance, heart rate and pain perception.

36. Conti… Biofeedback may be used to improve health, performance, and the physiological changes which often occur in conjunction with changes to thoughts, emotions, and behaviour. Eventually, these changes may be maintained without the use of extra equipment, even though no equipment is necessarily required to practice biofeedback actually. Biofeedback has been found to be effective for the treatment of headaches and migraines .

37. Time management Time management is the act or process of planning and exercising conscious control over the amount of time spent on specific activities, especially to increase effectiveness, efficiency or productivity. A time management system is a designed combination of processes, tools, techniques, and methods.

38. Others Meditation Cognitive therapy Relaxation technique

39. Steps To Managing Stress Step 1: Identify if you are stressed.

40. Step 2: Identify the stressor. Steps To Managing Stress

41. Step 3: Identify the reason for the stressor. Steps To Managing Stress

42. Step 4: Select an appropriate stress management strategy and apply it. Steps To Managing Stress

43. Steps To Managing Stress Step 5: Evaluate.