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STRESS MANAGEMENT



    MANAGING STRESS IN YOUR LIFE:
    A PERSONAL APPROACH

    Presented by: Suha Abu Dawoud




1
STRESS MANAGEMENT

       IS A PART OF EVERYDAY LIFE
       IS NECESSARY

    TIME, MONEY, AND RELATIONSHIPS
      ENSURE THAT STRESS WILL ALWAYS BE
      WITH US



2
STRESS MANAGEMENT


    STRESS

       DOES NOT HAVE TO BE NEGATIVE OR
        OVERWHELMING




3
STRESS MANAGEMENT

    DEFINITION:

    THE NON-SPECIFIC RESPONSE OF THE
     BODY TO ANY DEMAND

    Hans Selye, MD



4
STRESS MANAGEMENT

    DR. HANS SELYE WROTE:

    “…STRESS IS ESSENTIALLY REFLECTED BY
     THE RATE OF ALL THE WEAR AND TEAR
     CAUSED BY LIFE.”




5
STRESS MANAGEMENT

    WHAT DOES THAT MEAN TO US?

       IT DOES NOT MATTER IF THE STRESSOR
        IS PLEASANT OR UNPLEASANT, OR THE
        RESULTS ARE GOOD OR BAD




6
STRESS MANAGEMENT

    NOT ALL STRESS IS NEGATIVE
    EUSTRESS: POSITIVE STRESS
    RESULTS FROM EXHILARATING
     EXPERIENCES:
        WINNING THE LOTTERY
        UNEXPECTED PROMOTION
        AWARD

7
STRESS MANAGEMENT

    DISTRESS
    STRESS OF:
    LOSING, FAILING, OVERWORKING AND NOT
     COPING
    CAN BE HARMFUL AND IT IS NORMAL FROM
     TIME TO TIME



8
STRESS MANAGEMENT

    OUR RESPONSE TO STRESS:

    IS THE AUTOMATIC STATE THAT RESULTS
      WHEN THE BODY ATTEMPTS TO MAKE
      CHANGES IN ORDER TO ADAPT TO ANY
      DEMAND



9
STRESS MANAGEMENT

     CAUSES OF STRESS FALL INTO TWO
      CATEGORIES:

        EXTERNAL
        INTERNAL




10
STRESS MANAGEMENT

     EXTERNAL STRESSOR
     MAY BE MAJOR LIFE EVENTS:
     (REFER TO HOLMES-RAHE SCALE)

        MOVING
        DEATH OF SPOUSE, FAMILY MEMBER OR
         FRIEND
        DIVORCE

11
STRESS MANAGEMENT

     MAY BE CAUSED BY EVERYDAY
       PRESSURES SUCH AS:
      FINANCIAL
      DEADLINES
      ARGUMENTS
      FAMILY CONCERNS
      LACK OF SLEEP



12
STRESS MANAGEMENT

     INTERNAL STRESSORS
     “INSIDE OURSELVES”

     THIS TYPE OF STRESSOR MAY PLAY A
      GREATER ROLE IN THE STRESS OF DAILY
      LIFE



13
STRESS MANAGEMENT

     EXAMPLES ARE:
     “VALUES AND BELIEFS”
         FAITH
         GOALS
         SELF-IMAGE
         EXPECTATIONS OF SELVES & OTHERS


14
STRESS MANAGEMENT

     STRESS
        DRIVEN BY HORMONES
        HORMONES ACT LIKE A CONDUCTOR
        HORMONES INNERVATE BODY SYSTEMS/
         ORGANS



15
STRESS MANAGEMENT

     WHAT HAPPENS WHEN WE ARE STRESSED:

        HYPOTHALAMUS STIMULATES PITUITARY
        PITUITARY RELEASES ACTH INTO BLOOD
        ACTH STIMULATES ADRENAL GLANDS TO
         SECRETE FURTHER CHEMICALS THAT
         AFFECT OTHER ORGAN SYSTEMS

16
STRESS MANAGEMENT

     STRESS
     WHAT YOU NOTICE:
      HEART RATE SPEEDS UP
      BP RISES
      BREATHING SPEEDS UP
      BLOOD TO MUSCLES
      SWEATING
      BLOOD SUGAR INCREASES

17
STRESS MANAGEMENT


     MANY PEOPLE HAVE SYMPTOMS OF
      DISTRESS EVERYDAY.
     WE ACCEPT IT AS PART OF A NORMAL
      DAY.
     TO REDUCE THE WEAR AND TEAR ON
      OURSELVES, WE MUST INCREASE
      AWARENESS

18
STRESS MANAGEMENT

     COMMON SYMPTOMS OF STRESS

        PHYSICAL
        MENTAL EMOTIONAL
        BEHAVIORAL
        COGNITIVE


19
STRESS MANAGEMENT
     PHYSICAL SYMPTOMS INCLUDE:

        MUSCLE TENSION
        NAUSEA, VOMITING
        HEADACHES
        JAW, NECK & BACK PAIN
        DIARRHEA
        SLEEP DISTURBANCES
        DRY MOUTH, SWEATY PALMS
        UPPER RESPIRATORY INFECTIONS
        COLD HANDS
        BREATHING CHANGES (E.G., SHALLOW, SIGHING)
20
STRESS MANAGEMENT
     EMOTIONAL/MENTAL SYMPTOMS:

        ANXIETY, WORRY, GUILT, NERVOUSNESS
        ANGER, FRUSTRATION
        MOODINESS
        DEPRESSION
        APPETITE VARIES
        RACING THOUGHTS
        NIGHTMARES
        DIMINISHED CONCENTRATION
        IMPAIRED MEMORY OR FORGETFULNESS

21
STRESS MANAGEMENT

        INDECISIVENESS
        CLOSE TO TEARS OR CRYING
        LONELINESS
        FEAR OF GETTING CLOSE
        SUICIDAL THINKING
        TROUBLE LEARNING NEW INFO
        CONFUSED/DISORGANIZED

22
STRESS MANAGEMENT

     BEHAVIORAL SYMPTOMS
        TARDINESS
        SERIOUS APPEARANCE
        NERVOUS BEHAVIOR/HABITS
        RUSHING/PACING
        ON EDGE
        INCREASED FRUSTRATION/IRRITABLE
        MORE ACCIDENTS
        OVERREACTING

23
STRESS MANAGEMENT
        REDUCED PRODUCTIVITY
        SOCIAL WITHDRAWAL
        DEFENSIVE
        SLEEP PROBLEMS/TIREDNESS
        INCREASED USE OF OTC DRUGS
        INCREASED TOBACCO
        INCREASED ALCOHOL
        INCREASED RECREATIONAL DRUGS
24
STRESS MANAGEMENT

     LONG TERM EFFECTS ARE HARMFUL.
     MOST OF US BOUNCE BACK. UNDER
      LONG-TERM STRESS HOWEVER:
        OUR PERSONALITIES CHANGE
        MAY BECOME DEPRESSED
        FEEL HELPLESS/HOPELESS
        BECOME EXPLOSIVE/IMPULSIVE


25
STRESS MANAGEMENT


        HAVE EXAGGERATED FEARS
        DEVELOP ANXIETY/PANIC
        DEVELOP PHYSICAL PROBLEMS
         INCLUDING CV DISEASE, HBP, ULCERS OR
         HEADACHES



26
STRESS MANAGEMENT



     QUESTIONS?




27
STRESS MANAGEMENT


     NOW THAT YOU ARE FAMILIAR WITH
     SOME OF THE SYMPTOMS OF STRESS,
     HOW DO YOU MANAGE IT?


     SIMPLE, RIGHT?

28
STRESS MANAGEMENT

     COPING SKILLS FOR STRESS
      MANAGEMENT:

        DEEP BREATHING
        EXERCISE
        RELAXATION
        GUIDED IMAGERY

29
STRESS MANAGEMENT

     GET ORGANIZED:
          USE CALENDERS OR “TO DO LISTS”
     KNOW YOUR LIMITS:
          BE REALISTIC
     CHANGE ATTITUDE:
          LEARN TO SEE STRESSFUL SITUATIONS AS
          CHALLENGES
     TALK IT OVER:
          TALK THE SITUATION OVER WITH A FRIEND
30
STRESS MANAGEMENT


     LEARN TO SAY “NO”:
       THERE ARE SOME DEMANDS THAT WE
       HAVE NO CONTROL OVER. SEPARATE
       THOSE FROM ACTIVITIES OVER WHICH
       WE HAVE SOME CONTROL, AND LEARN
       TO SAY “NO” TO DEMANDS.


31
STRESS MANAGEMENT

     POSITIVE SELF TALK:
      LEARN THAT YOU CAN MANAGE A
      STRESSFUL SITUATION BY WHAT YOU
      SAY TO YOURSELF, “I CAN HANDLE THIS
      ONE STEP AT A TIME”.




32
STRESS MANAGEMENT


     TAKE CHARGE:
      TAKE RESPONSIBILITY FOR MAKING
      YOUR LIFE WHAT YOU WANT.




33
STRESS MANAGEMENT

        DEEP BREATHING
        PROGRESSIVE MUSCLE RELAXATION
        BIOFEEDBACK
        MEDITATION
        BEGIN AN EXERCISE PROGRAM
        REAPPRAISE YOUR LIFE AND PRIORITIES


34
STRESS MANAGEMENT

     LOVE, PRAY, FORGIVE

        REALIZE THAT MOST STRESS COMES
        FROM WITHIN, NOT WITHOUT.

        TAKE TIME TO SMELL THE FLOWERS
        AND TASTE THE STRAWBERRIES.

35
STRESS MANAGEMENT

     QUESTIONS?

     THANK YOU VERY MUCH FOR YOUR
      ATTENTIVENESS




36

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Stress management

  • 1. STRESS MANAGEMENT MANAGING STRESS IN YOUR LIFE: A PERSONAL APPROACH Presented by: Suha Abu Dawoud 1
  • 2. STRESS MANAGEMENT  IS A PART OF EVERYDAY LIFE  IS NECESSARY TIME, MONEY, AND RELATIONSHIPS ENSURE THAT STRESS WILL ALWAYS BE WITH US 2
  • 3. STRESS MANAGEMENT STRESS  DOES NOT HAVE TO BE NEGATIVE OR OVERWHELMING 3
  • 4. STRESS MANAGEMENT DEFINITION: THE NON-SPECIFIC RESPONSE OF THE BODY TO ANY DEMAND Hans Selye, MD 4
  • 5. STRESS MANAGEMENT DR. HANS SELYE WROTE: “…STRESS IS ESSENTIALLY REFLECTED BY THE RATE OF ALL THE WEAR AND TEAR CAUSED BY LIFE.” 5
  • 6. STRESS MANAGEMENT WHAT DOES THAT MEAN TO US?  IT DOES NOT MATTER IF THE STRESSOR IS PLEASANT OR UNPLEASANT, OR THE RESULTS ARE GOOD OR BAD 6
  • 7. STRESS MANAGEMENT NOT ALL STRESS IS NEGATIVE EUSTRESS: POSITIVE STRESS RESULTS FROM EXHILARATING EXPERIENCES: WINNING THE LOTTERY UNEXPECTED PROMOTION AWARD 7
  • 8. STRESS MANAGEMENT DISTRESS STRESS OF: LOSING, FAILING, OVERWORKING AND NOT COPING CAN BE HARMFUL AND IT IS NORMAL FROM TIME TO TIME 8
  • 9. STRESS MANAGEMENT OUR RESPONSE TO STRESS: IS THE AUTOMATIC STATE THAT RESULTS WHEN THE BODY ATTEMPTS TO MAKE CHANGES IN ORDER TO ADAPT TO ANY DEMAND 9
  • 10. STRESS MANAGEMENT CAUSES OF STRESS FALL INTO TWO CATEGORIES:  EXTERNAL  INTERNAL 10
  • 11. STRESS MANAGEMENT EXTERNAL STRESSOR MAY BE MAJOR LIFE EVENTS: (REFER TO HOLMES-RAHE SCALE)  MOVING  DEATH OF SPOUSE, FAMILY MEMBER OR FRIEND  DIVORCE 11
  • 12. STRESS MANAGEMENT MAY BE CAUSED BY EVERYDAY PRESSURES SUCH AS:  FINANCIAL  DEADLINES  ARGUMENTS  FAMILY CONCERNS  LACK OF SLEEP 12
  • 13. STRESS MANAGEMENT INTERNAL STRESSORS “INSIDE OURSELVES” THIS TYPE OF STRESSOR MAY PLAY A GREATER ROLE IN THE STRESS OF DAILY LIFE 13
  • 14. STRESS MANAGEMENT EXAMPLES ARE: “VALUES AND BELIEFS” FAITH GOALS SELF-IMAGE EXPECTATIONS OF SELVES & OTHERS 14
  • 15. STRESS MANAGEMENT STRESS  DRIVEN BY HORMONES  HORMONES ACT LIKE A CONDUCTOR  HORMONES INNERVATE BODY SYSTEMS/ ORGANS 15
  • 16. STRESS MANAGEMENT WHAT HAPPENS WHEN WE ARE STRESSED:  HYPOTHALAMUS STIMULATES PITUITARY  PITUITARY RELEASES ACTH INTO BLOOD  ACTH STIMULATES ADRENAL GLANDS TO SECRETE FURTHER CHEMICALS THAT AFFECT OTHER ORGAN SYSTEMS 16
  • 17. STRESS MANAGEMENT STRESS WHAT YOU NOTICE:  HEART RATE SPEEDS UP  BP RISES  BREATHING SPEEDS UP  BLOOD TO MUSCLES  SWEATING  BLOOD SUGAR INCREASES 17
  • 18. STRESS MANAGEMENT MANY PEOPLE HAVE SYMPTOMS OF DISTRESS EVERYDAY. WE ACCEPT IT AS PART OF A NORMAL DAY. TO REDUCE THE WEAR AND TEAR ON OURSELVES, WE MUST INCREASE AWARENESS 18
  • 19. STRESS MANAGEMENT COMMON SYMPTOMS OF STRESS  PHYSICAL  MENTAL EMOTIONAL  BEHAVIORAL  COGNITIVE 19
  • 20. STRESS MANAGEMENT PHYSICAL SYMPTOMS INCLUDE:  MUSCLE TENSION  NAUSEA, VOMITING  HEADACHES  JAW, NECK & BACK PAIN  DIARRHEA  SLEEP DISTURBANCES  DRY MOUTH, SWEATY PALMS  UPPER RESPIRATORY INFECTIONS  COLD HANDS  BREATHING CHANGES (E.G., SHALLOW, SIGHING) 20
  • 21. STRESS MANAGEMENT EMOTIONAL/MENTAL SYMPTOMS:  ANXIETY, WORRY, GUILT, NERVOUSNESS  ANGER, FRUSTRATION  MOODINESS  DEPRESSION  APPETITE VARIES  RACING THOUGHTS  NIGHTMARES  DIMINISHED CONCENTRATION  IMPAIRED MEMORY OR FORGETFULNESS 21
  • 22. STRESS MANAGEMENT  INDECISIVENESS  CLOSE TO TEARS OR CRYING  LONELINESS  FEAR OF GETTING CLOSE  SUICIDAL THINKING  TROUBLE LEARNING NEW INFO  CONFUSED/DISORGANIZED 22
  • 23. STRESS MANAGEMENT BEHAVIORAL SYMPTOMS  TARDINESS  SERIOUS APPEARANCE  NERVOUS BEHAVIOR/HABITS  RUSHING/PACING  ON EDGE  INCREASED FRUSTRATION/IRRITABLE  MORE ACCIDENTS  OVERREACTING 23
  • 24. STRESS MANAGEMENT  REDUCED PRODUCTIVITY  SOCIAL WITHDRAWAL  DEFENSIVE  SLEEP PROBLEMS/TIREDNESS  INCREASED USE OF OTC DRUGS  INCREASED TOBACCO  INCREASED ALCOHOL  INCREASED RECREATIONAL DRUGS 24
  • 25. STRESS MANAGEMENT LONG TERM EFFECTS ARE HARMFUL. MOST OF US BOUNCE BACK. UNDER LONG-TERM STRESS HOWEVER:  OUR PERSONALITIES CHANGE  MAY BECOME DEPRESSED  FEEL HELPLESS/HOPELESS  BECOME EXPLOSIVE/IMPULSIVE 25
  • 26. STRESS MANAGEMENT  HAVE EXAGGERATED FEARS  DEVELOP ANXIETY/PANIC  DEVELOP PHYSICAL PROBLEMS INCLUDING CV DISEASE, HBP, ULCERS OR HEADACHES 26
  • 27. STRESS MANAGEMENT QUESTIONS? 27
  • 28. STRESS MANAGEMENT NOW THAT YOU ARE FAMILIAR WITH SOME OF THE SYMPTOMS OF STRESS, HOW DO YOU MANAGE IT? SIMPLE, RIGHT? 28
  • 29. STRESS MANAGEMENT COPING SKILLS FOR STRESS MANAGEMENT:  DEEP BREATHING  EXERCISE  RELAXATION  GUIDED IMAGERY 29
  • 30. STRESS MANAGEMENT GET ORGANIZED: USE CALENDERS OR “TO DO LISTS” KNOW YOUR LIMITS: BE REALISTIC CHANGE ATTITUDE: LEARN TO SEE STRESSFUL SITUATIONS AS CHALLENGES TALK IT OVER: TALK THE SITUATION OVER WITH A FRIEND 30
  • 31. STRESS MANAGEMENT LEARN TO SAY “NO”: THERE ARE SOME DEMANDS THAT WE HAVE NO CONTROL OVER. SEPARATE THOSE FROM ACTIVITIES OVER WHICH WE HAVE SOME CONTROL, AND LEARN TO SAY “NO” TO DEMANDS. 31
  • 32. STRESS MANAGEMENT POSITIVE SELF TALK: LEARN THAT YOU CAN MANAGE A STRESSFUL SITUATION BY WHAT YOU SAY TO YOURSELF, “I CAN HANDLE THIS ONE STEP AT A TIME”. 32
  • 33. STRESS MANAGEMENT TAKE CHARGE: TAKE RESPONSIBILITY FOR MAKING YOUR LIFE WHAT YOU WANT. 33
  • 34. STRESS MANAGEMENT  DEEP BREATHING  PROGRESSIVE MUSCLE RELAXATION  BIOFEEDBACK  MEDITATION  BEGIN AN EXERCISE PROGRAM  REAPPRAISE YOUR LIFE AND PRIORITIES 34
  • 35. STRESS MANAGEMENT LOVE, PRAY, FORGIVE REALIZE THAT MOST STRESS COMES FROM WITHIN, NOT WITHOUT. TAKE TIME TO SMELL THE FLOWERS AND TASTE THE STRAWBERRIES. 35
  • 36. STRESS MANAGEMENT QUESTIONS? THANK YOU VERY MUCH FOR YOUR ATTENTIVENESS 36