STRESS MANAGEMENT

Definition of Stress
Stress is defined as “a state of psychological and physiological imbalance
resulting from the difference between situational demand and the individual's
ability and motivation to meet those needs.”
Stress is a person’s response to event that are threatening or challenging. Person
find it unable to cope with. Stress is our body’s way of responding to danger. It
kicks in the ‘fight or flight’ defense mechanism.
 Is all Stress bad?

No. Stress actually helps us in meeting our challenges. This is

what drives us to study or to meet a deadline. However, stress
should be temporary. Frequent stress can result in mental or
physical harm.
Consequences of Stress
HEALTH HABITS PSYCHOLOGICAL HEALTH
EFFECTS BEHAVIOURS
^smoking v
chance of seeking care ^ lipids

^ alcohol use ^ delay in seeking care ^ BP

^ drug use unclear symptom profile ^ hormonal activity

v v
sleep immunity
 Conflict and Its types

 Conflict occurs mental struggle resulting from incompatible or opposing needs, drives, wishes, or
external or internal demands

 approach-approach – when a person has a choice between 2 attractive goals. e.g., to attend a marriage
ceremony or a party)

 avoidance-avoidance – when a person has a choice between 2 unattractive goals (e.g., 1 exam or 25 page
paper for final grade)

 approach-avoidance – when a choice must be made about whether to pursue a single goal that has both
attractive and unattractive aspects…results in vacillation, or going back and forth. (e.g. Marriage, to get a
degree at the end)
Types of Stress
Acute Stress

It is usually for short time

It may be due to work pressure, meeting deadlines pressure or minor

accident, over exertion, increased physical activity, searching something
but you misplaced it, or similar things.

Symptoms of this type of tension are headaches, back pain, stomach

problems, rapid heartbeat, muscle aches or body pain.
Chronic Stress

It is a prolonged stress that exists for weeks, months, or even years.

This stress is due to poverty, broken or stressed families and marriages,

chronic illness and successive failures in life.

People suffering from this type of stress get used to it and may even not
realize that they are under chronic stress.

 It is very harmful to their health.

Continued…

Cataclysmic events are strong stressors that occur suddenly and

typically affect many people simultaneously.

Disasters such as tornadoes, plane crashes, terrorist attacks,

earthquake are examples of cataclysmic events that can affect
hundreds or thousands of people simultaneously.
 Eustress VS Distress
Eustress Distress
Eustress, or positive stress, has the Distress, or negative stress, has the
following characteristics: following characteristics:

• Motivates, focuses energy. • Causes anxiety or concern.

• Is short-term. • Can be short- or long-term.

• Is perceived as within our coping • Is perceived as outside of our coping

abilities. abilities.

• Improves performance. • Feels unpleasant.

• Decreases performance.
• Can lead to mental and physical
problems.
Stress Management Techniques
 GOOD GENERAL HEALTH

Healthy Diet
Proper Sleep
Regular Exercise
Avoiding mood enhancing foods and drinks like caffeine and alcohol.
 RELAXATION TECHNIQUES

 Deep Breathing
 Progressive Muscle Relaxation
 Guided Imagery
 DEEP BREATHING
A simple, but powerful, technique

It is the only bodily function that we do both voluntarily and involuntarily.
We can consciously use breathing to influence the involuntary (sympathetic
nervous system) that regulates blood pressure, heart rate, circulation,
digestion and many other bodily functions. Breathing exercises can act as a
bridge into those functions of the body of which we generally do not have
conscious control.
 PROCEDURE
Take a long, slow breath in through your nose, first filling your lower
lungs, then your upper lungs.

Hold your breath. Pause for a second or two.

Exhale slowly through pursed lips

 PROGRESSIVE MUSCLE
RELAXATION
Progressive Muscle Relaxation teaches you how to relax your muscles through
a two step process.

This exercise will help you to lower your overall tension and stress levels, and
help you relax when you are feeling anxious.

It can also help reduce physical problems such as stomach-aches and
headaches, as well as improve your sleep.
MUSCLE GROUP WHAT TO DO?
Foot curl your toes downward

Lower leg and foot tighten your calf muscle by pulling toes towards you

Entire leg squeeze thigh muscles while doing above

Hand clench your fist
Entire right arm tighten your biceps by drawing your forearm up towards
your shoulder and “make a muscle”, while clenching fist

Neck and shoulders Raise your shoulders up to touch your ears

Mouth Open your mouth wide enough to stretch the hinges of

your jaw
Around the mouth Press your lips together tightly. (Check your face for
tension. You just want to use your lips.
Eyes clench your eyelids tightly shut

Forehead raise your eyebrows as far as you can

 GUIDED IMAGERY

The use of scripts or your own thoughts to guide your imagination to a

relaxed and calm state.

It’s a simple yet effective way to manage a variety of negative emotions,

practiced by people.

Guided Imagery can be used to visualize positive actions, changes, or

accomplishments.
 PROCEDURE
Find a comfortable place to sit or lie down. Close your eyes. Start by just taking a few deep breaths to help you relax

Picture a setting that is calm and peaceful. This could be a beach, a mountain setting, a meadow, or a specific
situation/scene that you choose.

Imagine your scene, and try to add some detail. For example, what is there? How does it feel? What do you smell?
What does look like?

It often helps to add a path to your scene. For example, as you enter the scene, imagine a path leading you through
making you more relaxed

When you are deep into your scene and are feeling relaxed, take a few minutes to breathe slowly and feel the calm.

Think of a simple word or sound that you can use in the future to help you return to this place. Then, when you are
ready, slowly take yourself out of the scene and back to the present.

Count to 3, and open your eyes. Notice how you feel right now.
 Cognitive Techniques

Thought Record
It is a worksheet to introduce the concept of identification of automatic
thoughts and linking these to emotional states.

Cognitive Restructuring/Reframing
Replace or reframe cognitive distortions or maladaptive thoughts with
more balanced and realistic thoughts and beliefs about oneself, the
future, and the world around.
 THOUGHT RECORD SHEET

Current Situation Automatic Behaviour Physiological Emotion

Thoughts changes

Sitting in library I don’t understand Stops studying Headache Sad

Reflecting on I won’t make it Closed the book; Headache Sad

difficulty of through the course stopped studying
textbook
 COGNITIVE RESTRUCTURING
SITUATION FEELING UNHELPFUL WHAT ARE CHALLENGE ALTERNATIV HOW MUCH
AUTOMATIC THE WHAT IS THE E THOUGHT DO I
THOUGHTS THINKING EVIDENCE WHATS BELIEVE MY
HOW MUCH ERRORS? AGAINST ANOTHER ORIGINAL
DO I BELIEVE THIS WAY OF THOUGHT
THE THOUGHT? VIEWING THE NOW
THOUGHT? SITUATION?
 COGNITIVE RESTRUCTURING EXAMPLE
Situation I made a suggestion at the weekly meeting and most people thought it wasn't a good idea.
•
Thoughts I have no good ideas. People think I am stupid. I am terrible at my work.

Feelings Anxious. Disrespected. Stupid. Stressed

Evidence that supports Some co-workers pointed out that we don't have enough resources to implement my idea.
the thought

Evidence that doesn't A few people did think it was a good idea. Mine was not the only idea that the group didn't like.

support the thought People tell me they like the way I work. I usually do a good job.
Alternative/balanced People at work think that I am capable and often have good ideas.
Thought I do my work well, but this wasn't one of my best ideas.

Outcome I feel calmer. I no longer feel stressed about this.

 COGNITIVE RESTRUCTURING EXAMPLE
Situation Some friends are going out to dinner this weekend and I wasn't invited

Thoughts My friends don't like me. They think I am boring. I will end up having no friends.

Feelings Sad. Disliked.Click

Alone. Stressed.
to add text

Evidence that supports I do get moody every now and then.

the thought
Evidence that doesn't support My friends have told me several times that they think I am fun and that I make them laugh.
the thought Other friends have not been invited to other activities. I do get invited to most things.
Alternative/balanced My friends like me but that doesn't mean that they have to invite me to everything.
Thought
Outcome I feel happier. I no longer feel stressed about this.