Tuesday, November 2, 2010

COPING WITH STRESS

PowerPoint presentation of the talk at NAL Officers Club 

WHAT  IS  STRESS

Eustress and Distress
Response to sudden or disagreeable change
Outcome of imbalance between demands and resources where pressure/demands exceeds perceived ability/resources to cope
Perception of stressor, not stressor per say
Response/Outcome: Anxiety(worry) and Depression(sad, helpless, sleepless)
Bodily Reactions: Sympathetic over activation
 
CAUSES  OF  STRESS

Needs – Goals – Barriers – Detours

Frustration and Conflict

Fight  - Flight Reactions

Aggression: Internal/External; On Self/Others

COPING WITH STRESS: INEFFECTIVE/UNHEALTHY WAYS

“Defense Mechanisms”- Excessive/Exclusive – Rationalization, Projection, Displacement. Regression, Denial, Fantasy …
Zoning out for hours in front of the TV or computer
Withdrawing from friends, family, and activities
Filling up every minute of the day to avoid facing problems
Taking out your stress on others (lashing out, angry outbursts, physical violence)
                                                                                 (Contd.)

COPING WITH STRESS: INEFFECTIVE/UNHEALTHY WAYS

Procrastinating
Smoking
Drinking too much
Overeating or under eating
Using pills or drugs to relax      
Sleeping too much

COPING WITH STRESS: EFFECTIVE/HEALTHY WAYS


Change the situation:  Avoid the stressor. Alter the stressor.
    
Change your reaction: Adapt to the stressor. Accept the stressor.

COPING: AVOID UNNECESSARY STRESS

Learn how to say “no”

Avoid people who stress you out 

Take control of your environment 
Avoid hot-button topics 

Pare down your to-do list 

COPING: ALTER THE SITUATION

Express your feelings instead of bottling them up.

Be willing to compromise.

Be more assertive. 


 Manage your time better. 

COPING: ADAPT TO THE STRESSOR

Reframe problems.
Look at the big picture. 
Adjust your standards.
  Focus on the positive. 

COPING: ACCEPT  THE UNCHANGEABLE


Don’t try to control the uncontrollable.
Look for the upside.
  Share your feelings.
  Learn to forgive. 

COPING WITH STRESS:  DAILY CHORES

DO’S:
Sleep  Enough
Work  out  Anger
Talk Out Worry
Eat Right: avoid salt, sugar and fat. Take more of  fruits, vegetables and whole grains.
Manage Time Wisely
Take a Break

COPING WITH STRESS: DAILY CHORES

DON’T’S:

Alcohol  –  masks but not erases
Caffeine – energy without rest
Nicotine – speed up BP, HR, hinder coping
Narcotics – Dependency
Tranquillizers – chemicals
Barbiturates – chemicals

COPING WITH STRESS:  RELAXATION

Progressive Muscular relaxation

Yogic Exercise for Relaxation

‘Mental’ Exercise for Relaxation - Visualization

COPING WITH STRESS: MEDITATION

Three P’s:
Place, Posture and ‘Passive’ attitude
Three R’s:
Relaxation, Respiration and Repetition of mantra

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