Nurses ... you are stress out ,,is it not ??? get rid of it before it ruin you !!

1. Managing Stress
How to Reduce, Prevent,
&
Cope with Stress

3. Modalities to Cope with stress
Identify the stress
Analyze the stress
Evaluating the risk
Design the stress management strategies
Implementing
Evaluation

4. Helps to-
• Alter the situation
• Avoid the situation
• Accept the situation

5. Stress Management
Strategy #1 : Avoid unnecessary stress
• Learn how to say “no”
• Avoid people who stress you out
• Take control of your environment –
• Avoid hot-button topics –politics
• Prepare down your to-do list
Strategy #2 : Alter the situation
• Express your feelings instead of bottling them up
• Be willing to compromise
• Be more assertive deal with problems head on
anticipate and prevent them
• Manage your time better

6. Strategy #3: Adapt to the stressor
• Reframe problems view in positive aspects
• Look at the big picture – how important it is in long
run
• Adjust your standards, avoid perfectionism---
should be good enough
• Focus on the positive —when stress arrive –
think a moment on the positive things- your +ve
qualities ---gifts—
• Eliminate words such as "always," "never,"
"should," and "must." These are tell-tale marks of
self-defeating thoughts.

7. Strategy #4: Accept the things you can’t
Change
• Don’t try to control the uncontrollable
• Look for the upside- look at the opportunities
• Share your feelings
• Learn to forgive
Strategy #5: Make time for fun and
Relaxation
• Set aside relaxation time.
• Connect with others
• Do something you enjoy every day
• Keep your sense of humour

8. Strategy #6: Adopt a healthy lifestyle
• Exercise regularly
• Eat a healthy diet
• Reduce caffeine and sugar
• Avoid alcohol, cigarettes, and drugs.
• Get enough sleep

9. • Decision in the correct moment is important
………………….
• Skill in dealing with behavior and emotion
-------
Life is 10% what you MAKE it &
90% how you TAKE it

10. 10 Stress Management Tips
1. Follow Quick tips for reducing stress
• 6 seconds breathing technique( Dr Stroebel'sHarvard
Uty)
2. Shift your Perspective
• Adopt a more positive mental attitude
Do you see a glass as half full or -----as half empty?
3. Bring more fun and laughter into your life
Laughter may be the best medicine!
4. Cultivate a positive support network
Be with and talk with positive friends -
5. Structured problem solving techniques to deal with
stress
6. Practice relaxation techniques music, breathing
exercises progressive muscle relaxation, Meditation 

11. 
7. Practice mindfulness for stress reduction
staying focused in the present - not worrying about the
future or dwelling in the past.
8. Time management and stress
To-do-list
9. Anger management tips
10. Taking Care of Yourself
• Healthy eating –
• Exercise and Stress Reduction
• Vitamins and Stress. Stress rob Vit B and limit
absorption of other vitamins
• Grooming

12. Start a Stress Journal
• identify the regular stressors in your life and the
way you deal with them. Each time you feel
stressed, keep track of it in your journal. As you
keep a daily log, you will begin to see patterns
and common themes. Write down:
• What caused your stress (make a guess if you’re
unsure)
• How you felt, both physically and emotionally
• How you acted in response
• What you did to make yourself feel better

13. Techniques of Stress Management
Controlling and reducing tension
through Emotional and Physical changes
1. Laughter – Smartest way
2. Autogenic training – Relaxation techniques
• Breathing & Meditation & Yoga
(Balance between Sympathetic,
Para- sympthetic & Aut. N System

15. Dealing with Stressful Situation
4 As
(Change the Situation)
Avoid Stressor
Alter the Stressor
(Change your Reaction )
Adapt to the Stressor
Accept the Stressor

17. “What is the best way to relive my
stress and relax?
The Best Stress Buster –
• BREATHING ---- Simply --- Breathing
• Deep breathing  O2 Supply Stimulate PSNs -
 Promote state of calmness
• Mindful breathing help to connect your body and
mind  bring awareness away from
worries & quiet your mind
• AIS ( American Institute for Stress)

18. AIS --Certified Technique
1. Quietening Response – Feel the breath )
2. SKY –( AOL)
3. Teddy Bear breathing ( kids) –
• Your metabolism decreases
• Your heart beats slower and your
muscles relax
• Your breathing becomes slower
• Your blood pressure decreases

19. Breathing
• Gives tremendous relaxation , vitality and
energy
• Deep breathing triggers the lymph body’s
sewage system – and energize cells
• Ensures the blood is fully oxygenated –
provide peak health

20. Alternate Nostril Breathing
To assist in balancing the left and right sides of our
bodies and brains.
Normal rhythmic switch -- throughout the day,
the body runs on a 90 to 150 minute cycle(2.5hrs)
• 2.5 hours your left nostril will be dominant 
about 1-2 mts - breath through both nostrils,
Before switching to the right as dominant
nostril for the next 2.5 hours.

21. Meditation
• In simple terms, meditation is a
Mind-Cleansing or Emptying process
• At a deeper level, meditation is focused
concentration and increased awareness
of one’s being

22. Meditation
• When the mind is emptied of conscious
thought-
• Unconscious thoughts can enter the
conscious realm
–to bring Enlightenment to our lives

23. Physiological Effects of Meditation
It induce Sympathetic-Parasympathetic
and Autonomic NS
• Decreased oxygen
consumption
• Decreased blood lactate
levels
• Increased skin resistance
• Decreased heart rate
• Decreased blood pressure
• Decreased muscle tension
• Increased alpha waves

24. Vehicles for Exclusive Meditation
• Mental repetition (mantra)
• Visual concentration (tratek)
• Repeated sounds (nadem)
• Physical repetition (breathing, rhythmic
exercise)
• Tactile repetition (beads, shell, stone etc.)