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A Practical Approach toStress Management
Rabindra Nath Sabat
Workshop Details• A journey to inner‐self • Introduction of participants• Group guidelines• Objectives of this workshop• Definition of stress and origin of stress• Causes and signs of stress • Break 15 minutes• Coping with stress• Some practical approaches to address stress
Introduction of the participantsSelect a partner and introduce yourself to your partner
• Your name• Name of your organization• The position you hold• Your work in brief • How you are feeling today?: Physically and emotionally (In the scale of 1 to 10‐one being the lowest)
• Your expectations out of this workshop and• What causes you stress?• Remember, your partner should introduce to you to the plenary
Group guidelines• Everyone is good and doing their best (even when we
make mistakes or unknowingly offend others).• Listen deeply, even when it is difficult. • Respect each other. • Be compassionate to yourself and others. • Try new things in order to learn. • Participate as much or as little as you want. • Challenge one other… and teach gently. • All emotions are welcome. • Not all conversations will be finished. • Confidentiality• Other guidelines?
Objectives of the workshop
• Define stress and understand that stress is positive, unavoidable part of everybody’s life
• Recognize symptoms that tell when you have chronic stress overload
• Indentify those situations in your life that cause the greatest stress
• Identify those actions which add to your stress
Objectives continued• Change the situations and actions that can be changed
• Deal better with situations and actions that cannot be changed
• Create an action plan for work, home, and play to help reduce and manage change and most importantly help others
• Present simple, practical and authentic measures to address them
What is stress ?The definition of “stress” is body’s physical response to a perceived demand or threatThere are two main components:
• There is a physical component that is to say body’s response to stress
• And a mental response which is perception
What is stress continued
• The key point is perception than the reality that you perceive ‐you do not have enough resources to meet the demands of the changing environment
• If the person feels that the person does not have resources such as People, Time, Money, Energy, Intelligence, Patience, Support of other; then the person is stressed.
Origin of stress
People actually attribute stress to external factors. Origin of stress is very complex. Stress can often originate from sources we hardly ever associate with it.Origin of stress can be attributed to perceived thoughts. Thoughts are like seeds. As are your thoughts, so will be your attitude and behaviour.Whatever you are experiencing in your mind now, is what you put there earlier on.
Thought process
Positive thought
Negative thought
Mundane or worldly thoughts
Wastage/garbage thoughts
Thought and feelingsEach category of thoughts are associated to certain types of feelings Positive Thoughts, Positive FeelingsNegative thoughts, Negative feelingsWrong kinds of thoughts can cause stressful feelingsMundane or worldly thoughts: Neutral feelings Wastage and Garbage thoughts: Overwhelming feelings (Most dangerous than negative feelings)
The key to moving on is forgive and forget of self and others.Be here and now
Important things to remember!
Remember:Every Living Human Being Has Problems.Every Problem Has A Limited Life SpanEvery Problem Holds Positive PossibilitiesEvery Problem Will Change YouYou Can Choose What Your Problem Will Do To YouThere Is A Negative And A Positive Reaction To Every Problem
"Tough times never last. But tough people do!"
We are all uniqueWe all can make a deliberate choice between being negative or positive, happy or unhappy. Say and believe in the following:You are unique. There is no one like you in the whole world.Enjoy and cherish the feeling that you are special.Remember your successes when you are feeling defeated.
Let it beWe are trying to write script for others. This is because of two reasons:We like to control others‐ son, daughter, parents, subordinate, boss, and the situations So that we may be happy once they change We want to bring changes in the lives of others but not our self.
In the process, we do not get time to write our own script.You change your self and world will be changed
Causes of stress• Negative thoughts
• Focus on negative elements
• Over generalizing
• A small negative situation is perceived negatively
• Self blame/criticism
• When the person feel they are not good enough
• Exaggerating the situation
• Negative thoughts of a situation
Our body’s reaction to stressFight or flightWhen a person experiences stress, the brain responds by initiating 1400 different responses including the dumping of a variety of chemicals to our blood stream. Doctors call the body’s reaction to stress as General Adaptation Syndrome (GAS). There are three stages to GAS. In the first stage of GAS called alarm reaction, the body releases adrenaline and a variety of other psychological mechanisms to combat the stress and to stay in control.
Our body’s reaction to stressResistance to adaptationIf the cause for the stress is not removed, GAS goes to its second stage called resistance or adaptation. This is the body’s response to long term protection. It secretes further hormones that increase blood sugar levels to sustain energy and raise blood pressure. The adrenal cortex (outer covering) produces hormones called corticosteroids for this resistance reaction. If this adaptation phase continues for a prolonged period, sufferers become prone to fatigue, concentration lapses, irritability and lethargy and goes to overwhelming stage .
Our body’s reaction to stress
Exhaustion The third stage of GAS is called exhaustion. In this stage, the body has run out of its reserve of body energy and immunity.
Mental, physical and emotional resources suffer heavily. The body experiences "adrenal exhaustion". The blood sugar levels decrease as the adrenals become depleted, leading to decreased stress tolerance, progressive mental and physical exhaustion, illness and collapse.
Signs of stressPhysical signs and symptoms
Emotional signs and symptoms
Cognitive/Perceptual Signs and Symptoms of Stress
Behavioral Signs and Symptoms of Stress
Signs of Stress in The Workplace
Long Term Implications of Stress
Effects of stress on bodyCentral Nervous System Anxiety, depression, and fatigueCardiovascular System: Impaired heart function; blood pressureDigestive System: Stomach upsets, even ulcers Diarrhea Gastritis Peptic ulcers Irritable Bowel Syndrome Respiratory System: AsthmaMuscular System Tension in skeletal muscles and joints, backache and muscular aches and pains, predisposition to arthritis; degenerative diseases such as rheumatoid arthritis
Effects of stress on body continuedImmune System: Weakened defenses, with lowered resistance to infections viral illnesses, allergies, malignant cell changes; cancerEndocrine System: Menstrual disorders, thyroid disorders Reproductive System: Infertility, premature ejaculation, ImpotenceSkin: Eczema, psoriasis, rashesGeneral Tissue degeneration, acceleration of aging process
Stress is positivePositive stress and negative stress Positive stress is called UstressStress is one of our bodies' best defense systemsWe need stress in order to set goals of our life and achieve goalsNegative stress is called DestressNegative stress is the biggest killer in the modern days
BreakPlease come
back in15 minutes
Coping with stressPositive and negative stress
What are positive, healthy ways of dealing with stress?
What are negative or unhealthy ways of dealing with stress?
Stress IS a choiceEvery day, I can CHOOSE to be happy or sad, stressed or relaxed, etc.If things are getting hectic I ask myself, "What can I do about it today, right now?"Sometimes, the answer is "nothing." When that happens, I just try to go on about the business of taking care of what I CAN do, today, right now.If I have to stand in line, I can choose to watch the folks around me, look at the decorations, balance my checkbook, read a little of the paperback in my pocket, talk to a little child or old person‐or I can silently bitch about standing in line until my blood pressure goes up and my feet hurt. It is a CHOICE!Even if there is an accident, different people deal it differently
Positive ways of dealing with stress
Reframing Reframing is a technique used to change the way we look at things in order to feel better about them. The key to reframing is to recognize that there are many ways to interpret the same situation (ie. the situation such as is the glass half full or half empty). Learn to get rid of negative thoughts or feeling that can result in stresses. There are three simple things you can do. Spend more time focusing on the positive things in your life ‐ Accentuate the positive. Spend less time thinking negatively ‐ Eliminate the negative Enjoy each moment ‐ Latch on to the affirmative.
Positive ways of dealing with stress continued
• If you are religious or believe in spirituality, that can be a great coping mechanism. For example, religion teaches us that everything happens for a purpose and it is the will of God. You just leave the things to God to straighten out. The result is that your brain does not have to pump out adrenaline to your bloodstream constantly. You feel relaxed. There is no long term stress any more.
Positive ways of dealing with stress continued
Be Assertive
Learn to be assertive.
Express your thoughts, feelings and beliefs directly, honestly and spontaneously
Take responsibility for your actions and choices
Avoid building up of stress and resentment.
Positive ways of dealing with stress continued
Get Organized/Time Management
Keep a diary.
Make A List and Prioritize
Learn To Say No When Appropriate
Time Management
Never try to be a perfectionist?
Positive ways of dealing with stress continued
Ventilation People who keep things for themselves without sharing with their friends or loved ones carry a considerable and unnecessaryburden. Share your problems and concern with others. Develop a support system of relatives, colleagues or friends to talk to when you are upset or worried. When you are frustrated write it down. After you have vent the frustration, destroy the writing so that it is forgotten.
Seek social support. Studies have shown that close, positive relationships with others facilitate good health and morale.
Positive ways of dealing with stress continued
Humor Therapy• Humor is a wonderful stress‐reducer and antidote to upsets.
It is clinically proven to be effective in combating stress. Experts say a good laugh relaxes tense muscles, speeds more oxygen into your system and lowers your blood pressure.
• The emotions and moods we experience directly effect our immune system. A sense of humor allows us to perceive and appreciate the incongruities of life and provides moments of joy and delight. These positive emotions can create neurochemical changes that will release stress
Positive ways of dealing with stress continued
Imagery/ Guided ImageryMassage
Helps relieve stress and aids relaxation Helps relieve muscle tension and stiffnessMental Benefits of Massage TherapyFosters peace of mind Promotes a relaxed state of mental alertness Helps relieve mental stress
Balanced DietA well balanced diet is crucial in preserving health and helping to reduce stress. Certain foods and drinks act as powerful stimulants to the body and hence are a direct cause of stress.
Positive ways of dealing with stress continued
Hydrotherapy: A Warm, Hot Bath
Music therapy
Awareness and self awareness
A good night sleep
Healthy relationships
Sex
The best ways to address stress
Deep breathingThe four stages of breathing
• Why Is Oxygen So Vital?• Oxygen is the most vital nutrient for our bodies. It is essential for the integrity of the brain, nerves, glands and internal organs.
• The brain requires more oxygen than any other organ. If it doesn't get enough, the result is mental sluggishness
Benefits of deep breathing
• Oxygen Purifies the Blood Stream• Medical Science Verifies Oxygen's Importance
• Improvement in the quality of the blood• Increase in the digestion and assimilation of food.
• Improvement in the health of the nervous system, including the brain, spinal cord, nerve centers and nerves
Benefits of deep breathing
• Rejuvenation of the glands, especially the pituitary and pineal glands. The brain has a special affinity for oxygen, requiring three times more oxygen than does the rest of the body. This has far‐reaching effects on our well being.
• The lungs become healthy and powerful, a good insurance against respiratory problems.
• Deep, slow, yoga breathing reduces the work load for the heart.
• Relaxes mind and body
The best ways to address stress
Yoga/Meditation• A mind that is in the present moment is meditation.
• A mind that is calm, without hesitation and anticipation is meditation.
• A mind that has become no mind, and has come back to its source is meditation.
• An inward journey with Meditation
The best ways to address stress
• Meditation is diving deep within.... at this moment.
• Bring the mind, which is all over the place, back to its source.
• In meditation ‐ your mind is alert, and all other organs are in deep rest.
• Repose in the cool, calm, serene depth of your Being.
• Let go ‐ of anger and events from the past
The best ways to address stress
• Let go ‐ of desires and planning for the future• Meditation has two important benefits:• Meditation prevents stress from getting into the system
• Meditation releases accumulated stress that is in the system
• Healing power of meditation is more than any medicines or nutritious food
• Release of past impressions or Karma
Negative ways of dealing with stress continued
Alcohol
Alcohol stimulates the secretion of adrenaline resulting in the problems such as nervous tension, irritability and insomnia. Excess alcohol will increase the fat deposits in the heart and decrease the immune function. Alcohol also limits the ability of the liver to remove toxins from the body. During stress, the body produces several toxins such as hormones. In the absence of its filtering by the liver, these toxins continue to circulate through the body resulting in serious damage.
Negative ways of dealing with stress continued
Smoking• Many people use cigarettes as a coping mechanism. In the
short term, smoking seems to relieve stress. But in the long term smoking is very harmful. Sugar
• Sugar has no essential nutrients. It provides a short‐term boost of energy through the body, resulting possibly in the exhaustion of the adrenal glands. This can result in irritability, poor concentration, and depression. High sugar consumption puts a severe load on the pancreas, causing more stress Salt
• Salt increases the blood pressure, deplete adrenal glands, and causes emotional instability. Use a salt substitute that has potassium. Avoid junk foods high in salt such as bacon, ham, pickles, sausage, etc.
Conclusion
In summary: • Balanced diet with plenty of leafy, green vegetables and fruits
• 7‐8 hours of sleep• 8 glasses of water• 30 minutes of exercise and stretching• 15 minutes of deep breathing • 15 minutes of meditation• A positive attitude to life
