1. STRESS MANAGEMENT
MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH
Presented by: Suha Abu Dawoud
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2. STRESS MANAGEMENT
IS A PART OF EVERYDAY LIFE
IS NECESSARY
TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US
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3. STRESS MANAGEMENT
STRESS
DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING
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4. STRESS MANAGEMENT
DEFINITION:
THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD
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5. STRESS MANAGEMENT
DR. HANS SELYE WROTE:
“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”
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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
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7. STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
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8. STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME
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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
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10. STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:
EXTERNAL
INTERNAL
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11. STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)
MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE
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12. STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
FINANCIAL
DEADLINES
ARGUMENTS
FAMILY CONCERNS
LACK OF SLEEP
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13. STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE
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14. STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS
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15. STRESS MANAGEMENT
STRESS
DRIVEN BY HORMONES
HORMONES ACT LIKE A CONDUCTOR
HORMONES INNERVATE BODY SYSTEMS/
ORGANS
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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
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17. STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
HEART RATE SPEEDS UP
BP RISES
BREATHING SPEEDS UP
BLOOD TO MUSCLES
SWEATING
BLOOD SUGAR INCREASES
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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
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19. STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS
PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE
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22. STRESS MANAGEMENT
INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED
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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
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26. STRESS MANAGEMENT
HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES
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28. STRESS MANAGEMENT
NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?
SIMPLE, RIGHT?
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29. STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:
DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY
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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
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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.
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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”.
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33. STRESS MANAGEMENT
TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.
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34. STRESS MANAGEMENT
DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES
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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.
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36. STRESS MANAGEMENT
QUESTIONS?
THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS
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