Stress Management & Anger Management Presentation 2018.pptx

Principles of Stress Management

1. STRESS MANAGEMENT & ANGER MANAGEMENT Dr Tirthala Naga Sai Kumar

2. Stress Management Objectives: Definition for Stress, Causes for Stress, Stress Management Definition, Stress Reducing Techniques Anger management definition, Methods for reducing anger

3. Stress Mental tension caused by burdensome circumstances such as exams, deadlines, surgical operations at hospital etc. Places of stress: at office, at school, at college, at house, at hospital, at bus station, railway station, Police Station etc. People who cause stress: Boss, People with suspicious nature, Police etc

4. Effects of stress Affects our mental state and physical health Suppresses functioning of our immune, digestive and reproductive systems Severe fatigue, high BP, Headache, cognitive difficulties, irritability, muscle weakness, loss of emotional control

5. Is stress bad? Not all stress is bad! Stress is actually a survival response , when your mind thinks you are in a danger Our sympathetic nervous system kicks in, and makes our heart rate increase, and gives a burst of energy hormone ADRENALINE Now you are ready to deal with any kind of situation. This is FIGHT OR FLIGHT response

6. Two types of stress Temporary stress and is in comfort zone of the body system Constant stress or repeating stress and is in outside the comfort zone. Here the stress management is tremendously important for our health, quality of life and relationships

7. Stress Management Stress management is a wide spectrum of techniques and psycho therapies aimed at controlling a person’s level of stress, especially chronic stress, usually for the purpose of improving every day functioning . The ways to deal with stress

8. Stress management Stress management consists of Making changes to your life Preventing stress by practicing self care and relaxation Managing your response to the stressful situations Reduces BP, heart diseases, digestive problems Improves mental and physical health

9. Stress Hormones Adrenaline : Fight or Flight Hormone, responsible for immediate reaction to threat observed. Released by adrenal glands Norepinephrine: released from adrenal glands & brain. Primary role is AROUSAL, awareness, focused and attentive Makes you alert for 48 hours, then returns to normal resting state

10. Cortisol : Steroid Hormone Stress Hormone, released from Adrenal glands. Optimal amounts of cortisol can be life saving Helps in maintaining fluid balance and BP Regulates some body functions not crucial at that stressful moment, like immunity, digestion, growth, reproductive systems If you don’t try to reduce anxiety, your body continuously releases cortisol

11. Side effects of cortisol Suppress immune system High BP Sugar Obesity Produce acne Decrease libido

12. Cortisol

13. Ex Prez of USA Mr Obama says “Cortisol is Public Health Enemy Number One” “The ripple effect of a fearful and stressed out society increases cortisol levels across the board of Americans of all ages” This creates a public health crisis and a huge drain on economy

14. UNIVERSITY OF CHICAGO Each person, stressor, situation will vary. So identify stressor and coping strategy correctly 4As: Avoid unnecessary stress ( say NO when needed/ Avoid Bad Company, rogues) Alter the situation ( Express your feelings, needs, manage time efficiently)

15. Adapt to the stressor (Adjust or Change your attitude and behavior , look at the big picture, reframe your problems with a more positive perspective, set self standards for yourself Accept the things you cannot change. Don’t try to control the uncontrollable. Accept challenges as opportunities . Learn to forgive

16. Techniques of Stress management Take a break from the stressor Exercise /Yoga Smile and Laugh Get Social Support Meditate

17. Meditation Spine upright Spine relaxed Shoulders relaxed Hands and palms relaxed. Back of your neck relaxed Face relaxed

18. Breathing Meditation Stage 1: Take a few deep breaths 1 inhale, 1 exhale, count 1 Continue for 5 minutes Stage 2: Count only inhales ( not exhales) Stage 3: Stop Counting . Allow your breath to come naturally. Pay attention to senation of breathing. Focus on the transition from inhale to exhale and back again

19. Step 4: Focus on how you are feeling as you breathe ( feel breath at lips, throat, lungs etc) (Source; Wild Mind, 2007)

20. 5 simple life styles to reduce cortisol Regular physical activity: kick boxing, punching bag to deal with fight response by letting out our aggression without hurting anyone and reduce cortisol. Aerobic activities like walking, jogging, swimming, biking, (8 walking), to burn up cortisol. These will increase self confidence and which reduces fear and cortisol.

21. 2 . Mindfulness and Loving- Kindness- meditation (LKM) : Take 10 deep breaths and cool down your brain 3. Social Connectivity: isolation increases cortisol level 4. Tend – and – befriend response is the exact opposite of fight or flight. Tend and befried response increases oxytocin and reduces cortisol.

22. 4. Laughter and Levity: Having fun and laughing reduces cortisol levels. Laughing clubs etc. 5. music: Listening to music you love reduces cortisol. Good music improves your mood and reduce stress.

23. Anger management Anger management is the process of learning to recognize signs that you're becoming angry, and taking action to calm down and deal with the situation in a productive way.

24. Technique Sit in a comfortable position as in meditation Close your eyes, take deep breaths. Feel love, compassion, forgiveness for yourself . (Take a shower bath in love, compassion and forgiveness) Now extend your love, compassion and forgiveness to your best friend Now extend it to your neutral friend Now extend it to the one whom you dislike

25. 7. Now slowly extend that circle ( you, your best friend, neutral friend and disliked one) to more friends, neutrals and disliked people. 8. Expand the circle of love, compassion and forgiveness to all in the universe. 9.Take deep breaths again and slowly open your eyes