Stress management is a relaxing and healthy

Stress management

1. STRESS MANAGEMENT Presented by Mrs. Chandrika Sahu
MSc nursing 2nd year GUIDED BY DR. MRS. UMA SHENDEY PROFESSOR DEPARTMENT O F CHILD HEALTH NURSING GOVERNMENT COLLEGE OF NURSING RAJNANDGAON (C.G.)

2. INTRODUCTION Stress is a common human phenomenon part of day-to-day living. A person may experience stress due to different events in life, adjusting to a new living environment, meeting new people and different expectations from parents. Stress thus results from an imbalance between demands being made upon an individual and the resources available to help that individual to cope with the demands.

3. DEFINITION OF STRESS According to Richard Lazarus “Stress is a state of anxiety produced when events and responsibilities exceed one’s coping abilities ”. Hans Selye’s “View of Stress is the nonspecific response of the body to any demand placed upon it to adapt, whether that demand produces pleasure or pain”.

4. TYPES OF STRESS

5. STRESSOR Stressor is the stimuli proceeding or precipitating a change. It may be internal (fear, guilt) or external (trauma, peer pressure, etc).

6. TYPES OF STRESSORS Physiological stressors: 1.Chemical agents 2.Physical agents 3.Infectious agent 4.Nutrition imbalances 5.Genetic or immune disorders

7. Continue.. Psychological stressors: 1.Accidents can cause stress for the victim, the person who caused the accident and the families of both 2.Stressful experiences of family members and friends 3.Fear of aggression or mutilation from others such as murder, rape, terrorist and attacks . 4.Events that we see on T.V. such as war, earthquake, violence 5.Developmental and life events 6.Rapid changes in our world, including economic and political structures and technology

8. SOURCES OF STRESS Internal stressors E xternal stressors D evelopment stressors S ituational stressors

9. Con…

10. INDICATORS OF STRESS Physiological indicators Psycho logic indicators C ognitive indicators

11. Con.. Physiological indicators: the physiological signs and symptoms of stress result from activation of sympathetic and neuroendocrine systems of body . Pupils dilate to increase visual perception Sweat production increases Heart rate and cardiac output increases Skin is pallid due to peripheral blood vessel constriction Mouth may be dry Urine output decreases

12. Con.. Psycho logic indicators: the manifestations: of stress includes anxiety, fear, anger, depression and unconscious ego defense mechanism. Anxiety : state of mental uneasiness, apprehension, dread or feeling of helpless . It can be experienced at conscious, subconscious or unconscious level. Fear : It is an emotion/ feeling of apprehension aroused by impending or seeming danger, pain or threat. Depression : It is an extreme feeling of sadness, despair, lack of worth or emptiness . Unconscious ego defense mechanism : It is a psycho logic adaptive mechanism developing as the personality attempts to defend itself and allay inner tensions.

13. Con.. Cognitive indicators: Problem solving: the person assesses the situation or problem analyzes, chose alternatives, carries out selected alternatives and evaluates. Structuring : arrangement/ manipulation of a situation so that threatening events does not occur. Self control: assuming a manner and facial expression that conveys a sense of being in control or in change. Suppression : willfully putting a thought or feeling out of mind . Day dreaming: unfulfilled wishes and desires are imagined as fulfilled or a threatening experience is re worked or re played so that it ends differently from reality.

14. PHASES OF STRESS Alarm Resistance and adaptation Exhaustion or breakdown Alarm: The person is confronted with a stressor. (When the organism suffers metabolic alteration and is recomposed). This is the first phase known as the Alarm Phase.

15. Con.. Resistance and adaptation: When you do not get any relief from the first stage of stress, you slowly start feeling a reduction in your energy levels. It is characterized by the continuation of the stress agent over the time. Thus, the organism adapts its reactions and metabolism to bear the stress for a longer period. Exhaustion or breakdown: In this phase, the organism cannot bear the frequent pressure and starts to collapse, as the energy directed at the person’s adaptation to the stressful request is limited, enhancing a drop in the human body’s adaptation capacity.

16. HOW TO COPE WITH STRESS ON THE JOB Effective communication Find a counselor/ mentor Breathe Be organized Healthy nutrition E xercise S leep L augh Think positive T alk Take a break M editation

17. STRESS BURNOUT A state of physical, emotional, and mental exhaustion caused by prolonged stress, leading to decreased productivity, motivation, and overall well-being.

18. SYMPTOMS 1.Chronic fatigue and exhaustion 2. Insomnia or sleep disturbances 3. Loss of appetite or increased eating 4. Headaches, muscle tension, or other physical pain 5. Irritability, mood swings, or emotional reactivity 6. Decreased motivation, interest, or pleasure in activities 7. Reduced productivity and performance 8. Withdrawal from social interactions or relationships 9. Increased absenteeism or tardiness 10. Feelings of hopelessness, despair, or cynicism

19. CAUSES Chronic stress at work or home 2. Lack of control or autonomy 3. Poor work-life balance 4. Unclear expectations or conflicting demands 5. Lack of social support or resources 6. Perfectionism or high expectations 7. Trauma or significant life changes

20. PREVENTION AND MANAGEMENT 1. Self-care (exercise, meditation, relaxation) 2. Boundary setting (prioritize tasks, learn to say "no") 3. Social support (colleagues, friends, family) 4. Time management (delegate tasks, take breaks) 5. Seeking help (counseling, coaching) 6. Workplace wellness initiatives (flexible work arrangements, employee assistance programs)

21. COPING WITH STRESS IN THE WORKPLACE Coping with stress in the workplace is crucial for staff nurses to maintain their well-being and provide quality patient care. Strategies to help staff nurses manage stress: Individual Strategies: 1 . Time Management: Prioritize tasks, delegate when possible, and take regular breaks. 2. Self-Care: Engage in activities that bring joy and relaxation, such as exercise, meditation, or hobbies.

22. 3. Boundary Setting : Establish clear boundaries between work and personal life. 4. Seek Support: Share concerns with colleagues, supervisors, or mentors. 5. Mindfulness : Practice mindfulness techniques, such as deep breathing or journaling. 6. Get Enough Sleep: Aim for 7-8 hours of sleep to help manage stress. 7. Healthy Eating: Maintain a balanced diet to support physical and mental well-being. Con..

23. WORKPLACE STRATEGIES 1.Open Communication: Encourage open communication with supervisors and colleagues. 2. Team Building: Foster a supportive team environment through regular team meetings and activities. 3. Recognize and Reward: Acknowledge and reward staff achievements and contributions. 4. Flexible Scheduling: Offer flexible scheduling options to support work-life balance.

24. 5. Wellness Programs: Implement wellness programs, such as yoga or stress management workshops. 6. Mentorship: Provide mentorship opportunities for new staff members. 7. Staff Feedback: Regularly solicit feedback from staff to identify and address stressors. Con..

25. ORGANIZATIONAL STRATEGIES 1. Stress Management Policies: Develop policies addressing stress management and employee well-being. 2. Employee Assistance Programs (EAPs): Offer EAPs providing counseling and support services. 3. Staffing Ratios: Ensure adequate staffing ratios to prevent burnout. 4. Professional Development: Provide opportunities for professional growth and development. 5. Work-Life Balance: Encourage and support work-life balance through policies and programs.

26. STRATEGIES TO HELP STUDENTS MANAGE STRESS AND PREVENT BURNOUT BEFORE EXAMS Pre-Exam Stress Management: Physical Well-being: Exercise regularly: Engage in physical activities, such as walking, jogging, or yoga. 2. Sleep well: Aim for 7-8 hours of sleep each night. 3. Healthy eating: Focus on nutrient-rich foods, avoid junk and processed foods. 4. Stay hydrated: Drink plenty of water throughout the day.

27. MENTAL WELL-BEING Mindfulness and relaxation techniques: Practice meditation, deep breathing, or progressive muscle relaxation. 2. Positive self-talk: Encourage positive affirmations and self-encouragement. 3. Time management: Create a study schedule and stick to it. 4. Breaks: Take regular short breaks to recharge.

28. STUDY STRATEGIES Prioritize: Focus on most critical topics and tasks. 2. Organize: Use flashcards, diagrams, and summaries to organize notes. 3. Active learning: Engage with study materials through discussions, quizzes, or self-testing. 4. Review: Regularly review material, rather than cramming.

29. EMOTIONAL SUPPORT: 1. Connect with friends and family: Share concerns and feelings. 2. Seek help from teachers or mentors: Clarify doubts and seek guidance. 3. Support groups: Join study groups or online forums. 4. Mental health resources: Utilize school counseling services or online resources.

30. BURNOUT PREVENTION: 1. Set realistic goals: Balance academic expectations with personal well-being. 2. Self-care: Engage in activities bringing joy and relaxation. 3. Avoid perfectionism: Recognize that it's okay to make mistakes. 4. Take breaks: Regularly disconnect from studying.

31. LAST-MINUTE TIPS (24-48 HOURS BEFORE EXAMS) Focus on key concepts: Review critical material. 2. Visualize success: Imagine yourself performing well. 3. Stay calm: Practice relaxation techniques. 4. Get ready: Prepare materials, clothes, and transportation.

32. ADDITIONAL TIPS 1. Stay organized: Keep study materials and schedule organized 2. Limit social media: Avoid distractions. 3. Stay positive: Focus on accomplishments. 4. Seek help : Don't hesitate to ask for help.

33. SUMMARY Stress is the emotional and physical strain caused by our response to pressure from the outside world. Stresses can be external (from the environment, psychological or social situations) or internal (illness, or from a medical procedure).

34. RECAPITULATION Define stress management? (2marks) What are the types of stress ? (2marks) What are the types of stressors ? (2marks) What are the sources of stress ? (2marks) What are the indicators of stress ? (2marks)

35. BIBLIOGRAPHY Basavanthappa BT. Nursing Administration, 2nd edition2009, published by Jaypee Brothers Publication, New Delhi . Clement I., Management of nursing services and education, Third edition 2021, published by Elsevier . Clement N., Essentials of management of nursing service and education, 1st edition 2016, published by the health science publisher . Dash Bijayalaskhmi , Nursing Administration and Management, first edition 2021, published by Kumar publishing house. Joseph Sunita Nursing Administration and Management, second edition 2019, published by AITBS Publishers, India.K . Deepak , C. Sarath Chandran , Kumar M. A Comprehensive Textbook on Nursing Management, first edition 2013, published by Emmess Publishers. Vati J. Nursing Management and administration, first edition 2013, published by Jaypee Brothers Publication Newdelhi . https ://www.slideshare.net/GeetaRai6/lobbying-decision-making-critical-thinking-stress-management.

36. Thank you