psychiatry

1. Mind Mapping & Stress
Management
Dr/ Zeinab El Nagar
Lecturer of Psychiatry
Ain Shams University

2. tress is a sneaky and malicious entity.
 It can be present without you even realizing it
causing your mind and body to activate innate,
near-instantaneous mechanisms that trigger you to
react to a perceived ‘threat.’
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3.  it’s incredibly common in today’s fast-paced, highly
competitive, and stressful work environments for
employees to find themselves in a true life-
threatening situation where the widely-known
"fight-or-flight" response takes over that endure
these hormonal and physiological reactions.

4. Stress in the Workplace
Demanding clients, colleagues , managers
Deadlines
Sales and budgets
It doesn’t matter what title you hold or what industry
you’re in, the workplace is stressful.

5.  80% of the workforce feels stress at their
job and about half of all working
individuals need help with managing this
stress
 As an HR professional, it’s vital to know
just how stressful. According to the
American Institute of Stress:

9. Mind mapping
 A Mind Map is a powerful graphic technique which provides a
key to unlock the potential of the brain.
 It harnesses the full range of cortical skills – word, image,
number, logic, rhythm, color and spatial awareness.
 The Mind Map can be applied to every aspect of life where
improved learning and clearer thinking will enhance
performance.
http://www.tonybuzan.com/about/mind-mapping/

10. What do you need?
● Blank unlined paper
● Colored pens and pencils
● Your knowledge and understanding
● Your imagination

11. 1. Come up with innovative ideas and creative solutions.
2. Memorize information and recall it under pressure.
3. Set goals and achieve them.
4. Change career or start up your own venture.
5. Be an excellent time manager.
6. Run meetings with efficiency and ease.
7. Budget and plan to perfection.
8. Deliver excellent presentations with confidence.
9. Have more time for yourself and your family.
10.Enjoy success after success in your life.

12. The process for creating a mind map can be
described in 7 steps
1. Start in the CENTRE of a blank page turned sideways. Why?
Because starting in the center gives your brain freedom to spread out
in all directions and to express itself more freely and naturally.
2. Use an IMAGE or PICTURE for your central idea. Why?
Because an image is worth a thousand words and helps you use your
imagination. A central image is more interesting, keeps you focused
and helps you to concentrate.

13. The process for creating a mind map can be
described in 7 steps
3. Use COLOURS throughout. Why?
Because colours are as exciting to your brain as are images. Colour
adds extra vibrancy and life to your Mind Map.
4. CONNECT your MAIN BRANCHES to the central image and connect
your second- and third-level branches to the first and second levels,
etc. Why?
Because your brain works by association. It likes to link two (or three,
or four) things together. If you connect the branches, you will
understand and remember a lot more easily.

14. The process for creating a mind map can be
described in 7 steps
5. Make your branches CURVED rather than straight-lined. Why?
Because having nothing but straight lines is boring.
6. Use ONE KEY WORD PER LINE. Why
Because single key words give your Mind Map more power and
flexibility.
7. Use IMAGES throughout. Why
Because each image, like the central image, is also worth a
thousand words. So if you have only 10 images in your Mind Map,
it’s already the equal of 10,000 words of notes.

23. Exercise

24. Mind mapping helping in care of patient with
dementia 
Family finance during school season 

32. Top Stress Management Skills to Promote
 Nutrition: Gain power over food and lose weight
naturally.
 Tobacco: Break free from tobacco addiction.
 Stress: Create a sense of calm and resilience.
 Fitness: Learn to love exercise one step at a time.
 Diabetes: Manage diabetes in a new, empowering way.
 Alcohol: Manage alcohol use and gain control.
 Sleep: Address destructive sleep patterns or insomnia.

37. Breathing Techniques
 Lower your cortisol levels right away
 Lower your blood pressure,
 Relax your brain, bring you more peace and so much more.
 Breathing helps connect your brain to your body and naturally
helps you be healthier.
You can do this sitting on the bus, after a stressful meeting, if you
are feeling anxious, if your kids are annoying you…

38. Breathing Techniques
 Inhale for 5-6 seconds.
 Hold the breath for 5-6 seconds.
 Exhale for 5-6 seconds.
 Hold the breath for 5-6 seconds.
 Repeat the process. Try to aim to do 10 cycles if you
can.

39. Progressive Muscle Relaxation
A simple exercise that will help you relax in
10 easy steps
For each muscle group, tense for 10 seconds and release, taking a few
deep breaths as you notice sensation that comes as those muscles
relax, before moving on to the next muscle group. Skip areas that
cause pain when tensing.
1. Sit in a comfortable position, with eyes closed. Take a few
deep breaths, expanding your belly as you breathe air in and
contracting it as you exhale.

40. 2. Begin at the top of your body, and go down. Start with your
head, tensing your facial muscles, squeezing your eyes shut,
puckering your mouth and clenching your jaw.
Hold, then release and breathe.
3. Tense as you lift your shoulders to your ears, hold, then
release and breathe.
4. Make a fist with your right hand, tighten the muscles in your
lower and upper arm, hold, then release. Breathe in and out.
Repeat with left hand.
5. Concentrate on your back, squeezing shoulder blades
together. Hold, then release. Breathe in and out.

41. 6. Suck in your stomach, hold, then release. Breathe in and
out.
7. Clench your buttocks, hold, then release. Breathe in and
out.
8. Tighten your right hamstring, hold, then release. Breathe in
and out. Repeat with left hamstring.
9. Flex your right calf, hold, then release. Breathe in and out.
Repeat with left calf.
10. Tighten toes on your right foot, hold, then release. Breathe
in and out. Repeat with left foot.