Dr.Krishnan's Stress Management
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Dr.Krishnan's Stress Management
- 1. LIFE STRESS MANAGEMENT Dr. S. Krishnan, MBBS, MD, DPM, DIP.NB, MNAMS Associate Professor of Psychiatry MO-in-Charge, Holistic and Stress Research Clinic Department of Psychiatry Medical College, Thiruvananthapuram
- 2. May God Bless You All
- 3. Self Awareness Empathy IPR Effective Communication Creative Thinking Critical Thinking COPING WITH STRESS Problem Solving Coping with Emotions Decision Making
- 4. Congrats!!! You too are Stressed!!!
- 5. Bad Equation High demands Need for perfection Burnout Fewer rewards
- 6. When under Stress 50 45 40 35 30 25 20 15 10 5 0 adapt to negative stress sit on fence exhibit positive adaptation When under Stress (%)
- 7. The Stress – Performance Curve
- 9. Not all stress is Bad Good Bad Cumulative stress
- 10. Common Manifestations Physical Emotional Cognitive Behavioral Relational
- 11. Physical Symptoms Headaches Indigestion Sleep problems Back pain and muscle tension Restlessness
- 12. Behavioral Symptoms Excess smoking Excessive use of alcohol Compulsive eating Aggressiveness Inability to get things done
- 13. Emotional Symptoms Crying Nervousness Overwhelming sense of pressure Loneliness Easily upset
- 14. Cognitive symptoms Trouble thinking clearly Forgetfulness Lack of creativity Trouble making decisions and problem solving Loss of sense of humor
- 15. Spiritual symptoms Emptiness Doubt Cynicism Apathy Need to ‘prove’ self
- 16. Relational symptoms Isolation Intolerance Lashing out Nagging Lack of intimacy Distrust
- 17. Medial Problems Associated with Stress Cardiac – hypertension, heart attacks Nervous system - stroke Gastrointestinal – peptic ulcer Dermatological – dermatitis, psoriasis Respiratory –allergy, asthma Sexual problems – irregular menstruation, sexual dysfunction to infertility Psychiatric – depression, anxiety
- 18. How people deal with Stress Talking to others Exercise Work harder Bottle things up Try to focus on the positive Snack Turn to substances Avoid the problem
- 19. A 5 step Guide to Managing Stress •Step 1: Identify if you are stressed •Step 2: Identify the stressor(s) •Step 3: Identify the reason for the stressor(s) •Step 4: CHANGE – Behavior, Emotions, Situations, Thinking BEST LIFE •Step 5: Practice. Practice. Practice
- 20. 10 easy steps to manage stress 1. Knowledge 2. Share 3. Prioritize 4. Don’t be too hard on yourself 5. Don’t worry about things of past and future 6. Proper sleep 7. Proper food 8. Proper relaxation techniques 9. Be realistic 10. Learn life skills
- 22. Mindfulness • Self directed practice of relaxing the body and mind • Attending to present moment to moment experience nonjudgmental using simple exercises
- 23. Health Benefits of Mindfulness • Sleep disorders • Anxiety • Depression • Cardiovascular disorders • Type A Behavior • GI Distress • Psychosomatic disorders – Diabetes, Hypertension • Skin disorders – Psoriasis • Cancer • Chronic Pain, Fibromyalgia • Respiratory problems – Asthma • Infertility • Headaches – Migraine, TVH • Somatization disorder
- 24. Uses of Mindfulness Decreases depression and anxiety Prevents relapse of depression Helps stress management Helps management of substance use problems Helps better patient care Helps growth of the brain
- 26. Attend to your Breath
- 27. Take Home Message “Stress is a normal part of normal life”. “Coping with Stress is a Skill which can be acquired with practice”.
- 28. Thanks…