Stress management.pptx saod class gitam.

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1. Stress Management &

2. Perceived Stress Scale The Perceived Stress Scale (PSS) is a classic stress assessment instrument. This tool helps us understand how different situations affect our feelings and our perceived stress. The questions in this scale ask about your feelings and thoughts during the last month

3. Choose from the following scale: – never; 1 - almost never; 2 - sometimes 3 - fairly often; 4 - Very often 1. In the last month, how often have you been upset because of something that happened unexpectedly? 2. In the last month, how often have you felt that you were unable to control the important things in your life? 3. In the last month, how often have you felt nervous and stressed? 4. In the last month, how often have you felt confident about your ability to handle your personal problems? 5. In the last month, how often have you felt that things were going your way?

4. 6. In the last month, how often have you found that you could not cope with all the things that you had to do? 7. In the last month, how often have you been able to control irritations in your life? 8. In the last month, how often have you felt that you were on top of things? 9. In the last month, how often have you been angered because of things that happened that were outside of your control? 10. In the last month, how often have you felt difficulties were piling up so high that you could not overcome them?

5. Figuring your PSS score You can determine your PSS score by following these directions: First, reverse your scores for questions 4, 5, 7, & 8. On these 4 questions, change the scores like this: 0 = 4, 1 = 3, 2 = 2, 3 = 1, 4 = 0. Now add up your scores for each item to get a total. My total score is ______. Individual scores on the PSS can range from 0 to 40 with higher scores indicating higher perceived stress. Scores ranging from 0-13 would be considered low stress. Scores ranging from 14-26 would be considered moderate stress. Scores ranging from 27-40 would be considered high perceived stress. The Perceived Stress Scale is interesting and important because your perception of what is happening in your life is most important. Consider the words of Ralph Waldo Emerson, “ Nothing can bring you peace but yourself .”

6. Activity Debrief How did that activity make you feel? Where you surprised by your score? Why or why not?

7. Stress Stress  is your body's way of responding to any kind of pressure or demand. Is stress bad? No, not all stress is bad. It depends on the situation and how it is handled

8. Good vs. Bad What is Eustress? Eustress is "good" stress. It is stress that arises from the demand for pleasant or fun activities. Examples: vacations, weddings, promotions, running, etc.  What is Distress? Distress is “bad” stress. It is the stress we experience regarding “negative” demands to which we must adapt. It is when we experience stress for too much of the time.  Ex: cramming for finals, too heavy of a workload, troubled relationships, etc.

9. Causes of Negative Stress or Distress Environmental Noise Air pollution Social Over-crowding or population Interpersonal Behaviour of others Personal Thoughts Feelings Emotions Physical Illness Injury *Important Stressors can be: Obvious Hidden

10. Response to High Levels of Stress Increased cortisol levels: Interfere with learning and memory Lower immune function Increase weight gain Higher blood pressure Higher cholesterol Heart disease and/or stroke Etc.

11. Suggestions for Reducing Stress 1. Find a support system. Find someone to talk to about your feelings and experiences.

12. Suggestions for Reducing Stress 2. Change your attitude. Find other ways to think about stressful situations. "Life is 10% what happens to us, and 90% how we react to it."

13. Suggestions for Reducing Stress 3. Be realistic. Set practical goals for dealing with situations and solving problems. Develop realistic expectations of yourself and others.

14. Suggestions for Reducing Stress 4. Get organized and take charge. Being unorganized or engaging in poor planning often leads to frustration or crisis situations, which most always leads to feeling stressed. Plan your time, make a schedule, establish your priorities.

15. Suggestions for Reducing Stress 5. Take breaks, give yourself "me time.“ Learn that taking time to yourself for rejuvenation and relaxation is just as important as giving time to other activities. At minimum, take short breaks during your busy day.

16. Suggestions for Reducing Stress 6 . Take good care of yourself. Eat properly, get regular rest, keep a routine. Allow yourself to do something you enjoy each day. Paradoxically, the time we need to take care of ourselves the most, when we are stressed, is the time we do it the least.

17. Suggestions for Reducing Stress 7. Learn to say "no.“ Learn to pick and choose which things you will say "yes" to and which things you will not. Protect yourself by not allowing yourself to take on every request or opportunity that comes your way.

18. Suggestions for Reducing Stress 8. Get regular exercise. Exercising regularly can help relieve some symptoms of depression and stress, and help us to maintain our health.

19. Suggestions for Reducing Stress 9. Get a hobby, do something different. For a balanced lifestyle, play is as important as work.

20. Suggestions for Reducing Stress 10. Slow down. Know your limits and cut down on the number of things you try to do each day, particularly if you do not have enough time for them or for yourself. Be realistic about what you can accomplish effectively each day. Monitor your pace. Rushing through things can lead to mistakes or poor performance. Take the time you need to do a good job. Poorly done tasks can lead to added stress.

21. Suggestions for Reducing Stress 11. Laugh, use humor . Do something fun and enjoyable such as seeing a funny movie, laughing with friends, reading a humorous book, or going to a comedy show.