Stress management

Stress “the nonspecific response of the body to any demand made upon it”

Types of stress Good stress – Eustress Good stress – Eustress Bad stress -- Distress Bad stress -- Distress

Types of Stressors Emotional Environmenta l Injury Physical Illness Career Pressures

External stressors Physical environment Physical environment Social interaction Social interaction Organizational Organizational Major life events Major life events Daily hassles Daily hassles

Internal stressors Life style choices Life style choices Negative self talk Negative self talk Mind traps Mind traps Personality traits Personality traits

Stressful life events TOP SIX TOP SIX 1. Death of a spouse [100] 2. Divorce[73] 3. Marital separation[65] 4. Jail term[63] 5. Death of close family member[62] 6. Personal injury or illness[55] Bottom six Bottom six 1. Change in sleep habits[16] 2. Change in eating habits[15] 3. Vacation[13] 4. Eid [12] 5. Minor violations of law[11] 6. Marriage[16]

Symptoms of stress Physical symptoms Physical symptoms Mental symptoms Mental symptoms Behavioral symptoms Behavioral symptoms Emotional symptoms Emotional symptoms

Physical symptoms Sleeping pattern changes Sleeping pattern changes Fatigue Fatigue Digestion changes Digestion changes Headaches Headaches Breathlessness Breathlessness Sweating Sweating Aches and pains Aches and pains

Mental symptoms Lack of concentration Lack of concentration Memory lapses Memory lapses Difficulty in making decisions Difficulty in making decisions Confusion Confusion Panic attacks Panic attacks

Behavioral symptoms Appetite changes- too much and too little Appetite changes- too much and too little Eating disorders Eating disorders Intake alcohols and drugs Intake alcohols and drugs Increase smoking Increase smoking Restlessness Restlessness Nail biting Nail biting

Emotional symptoms Bouts of depression Bouts of depression Impatience Impatience Fits of rage Fits of rage Tearful ness Tearful ness Deterioration in personal hygiene and appearance Deterioration in personal hygiene and appearance

Factors influencing work stress changing work patterns changing work patterns working conditions working conditions overwork overwork under work under work Uncertainty Uncertainty conflict conflict

Stress management techniques

The Key Word Is…. Balance

Relaxation Techniques  Abdominal Breathing  Active Progressive Muscle Relaxation  Visualization  Self-Hypnosis  Meditation  Music  Stretching  Exercise