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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