2. Objectives of session
• Define stress , including its positive and
negative aspects.
• Discuss health impact of stress.
• Discuss spectrum of various risk taking
behavior and ways to manage.
• Learning various stress management
techniques.
3. Defining Stress
• Stress is defined as pressure experienced by a
person in response to life demands.
• These demands are referred to as stressors .
5. Is Stress always Bad?
• Not necessarily !
• Moderate levels of stress may
actually improve the performance
and efficiency
• ‘Necessary for survival’ : fight
/flight response
• Inverted U-shaped curve
• Stress can be a blessing(dhoni)
10. Concept of stress
Demands >
Resources
• Like the ‘weight on a bridge’, various
sources of stress act in a similar manner
on our body and mind
• It may continue ‘bent and strained’ or, after
a certain threshhold, it may ‘break apart’
12. • When is stress experienced as bad?
• Why same stressor evoke different
reactions in different people ?
• Why different people are affected
to a varying degree with same
stressor?
Among other individual factors, the
role of perception is very important
16. Role of perception
At times, the way in which an event is
perceived, leads to stress, rather than
the event per se
“PERCEIVED STRESS” is often more
important than the actual stressor
18. Stress in medical students
• Being in new environment
• Greater academic demands
• Frequent examination
• High parental expectation
• Peer pressure
• Long duty hours
• Financial problems
• Relationship disharmony
19. • Numerous studies have been reported that
medical students suffer from higher perceived
stress compared to students in other
academic fields and general population.
20. Stress And Risk Taking Behavior In
Medical Students
• Behavior that may lead to violence or injury
( Being in fight , bullying ,carrying a weapon, being bullied)
• Substance abuse (M>F)
• Unsafe driving or riding
• Self harm behavior ( act with an non fatal
outcome)
• Poor self care
• Unsafe sexual behavior
27. Burn-out
• State of emotional, mental, and physical exhaustion
caused by excessive and prolonged stress.
• As the stress continues, one begins to lose the motivation
that led to take on a certain role in the first place.
28. Dealing with stress
TIP 1
• Identify source of stress in your life
Look closely your habits, attitude and excuses.
Work (dead lines)
Studies
Relationship ( in laws , friends , maid , boyfriend , girl friend …
29. Start to keep a stress journal
• What caused you stress (make a guess)
• How you felt (physically / emotionally)
• How you acted upon it
• What you did to make yourself feel better.
30. • TIP 2 – Practice 4As of stress management.
Avoid
Alter
Adapt
Accept
31. • How to Avoid
a) Learn to say no
b) Distinguish between should and must
c) Avoid people who stress you out
d) Try to make a balance between family and work
32. Alter the situation
a) Express your feelings instead of bottling them up
b) Be willing to compromise
c) Alter environment
d) Create a balanced schedule
33. • Adapt to the stressor
a) Reframe problems
b) Adjust your standards
c) Practice gratitude
Look at your positive qualities
See the one behind you
Perfectionism is major source of stress
34. ACCEPT
• Accept the things you can’t change
Aiims ,Pmch,kmch
• Learn to forgive
• Share your feelings
36. Ventilation
• तकलीफ बाटने से कम होती है...छु पाने से नहीीं !
• Develop a support network (through family
members and friends) and talk about all your
emotions
• It’s not events always which are stressful but how
we perceive them. Others emotional support helps
us to gain better perspective over the stress
• Maintain a journal and express your emotions
regularly
37. Build Up Daily Positive Emotions
• Regularly engage in activities that evokes
positive emptions in you
• Don’t keep hobbies for weekends or some
imagined breaks
• It can be as simple as listening to music, going
to a park, drawing or playing with your child
etc.
• Find “Your Time” everyday
38. Relaxation training
• Breathing techniques
– Deep Breathing Exercise (Exercise 5)
• Progressive Muscle relaxation
– Tense and relax you muscle groups one-by-one by
which we learn to feel the difference between
tension and relaxation and release muscle tension
when we feel it. I
• Use Imagery/ Visualization
– Imagining yourself in a pleasant or a successful
situation to help reduce stress.
43. ANGER MANAGEMENT
• Know the difference
between anger and
aggression.
• Anger is an emotion. It is
ok to be angry.
• Aggression is acting out
inappropriately and is not
ok. Learn to check your
aggression and express
your anger appropriately.
44. When you are ANGRY and UPSET
Remember…
1-2-3-4 TURTLE
49. Remember…
• You cannot change others as easily as you
can change yourself
• Expectation breeds frustration. Frustration
breeds anger.
• Never reply to a letter/ email when
you are angry.
• Accept what you cannot change & change
what you cannot accept
• Organize your mind and organize your desk
for 5 minutes every hour
• Don’t have to hold on to my anger…TALK
about it..!!
• No BLAME GAME
51. • Assertiveness is a skill regularly referred to in
social and communication skills training.
• Being assertive means being able to stand up
for your own or other people’s rights in a calm
and positive way, without being either
aggressive or passively accepting wrong .
52. 3 Steps of Assertiveness
1. Acknowledge other’s opinion
rather them refuting them.
2. Give your opinion on how
the situations impacts you
3. Mutually Agree For a
Solution
53. Time Management
• Effective time
management
- keeps us organized
- helps us manage the
daily schedules
effortlessly
- reduce the work-
related stress and hurry
- frees up personal time
/time for relaxation etc
54. Organizational
Skills
• It is defined as
the ability to use your
time, energy, resources,
etc. in an effective way
so that you achieve the
things you want to
achieve
• Learning to prioritize
is the key
56. Self-Gratification
• Many scientific studies
have shown the
importance of realistic
self reinforcement,
meaning to recognize the
positive in us instead of
seeing only the negative.
• This increases motivation,
decreases emotional
tensions and helps us
develop a feeling of inner
security.
57. Maintain Work-
Life Balance
• It is defined as a fine
balance maintained
between work and life
such that each doesn’t
adversely impact the other
and you are able to enjoy
both
58. Thank
You
• “Grant me the courage to
change the things I can
change, the serenity to
accept those that I cannot
change and the wisdom to
know the difference”
