Stress Management Lalith Sivanathan

Content Definition Stressors Causes of stressors Response to stressors How to handle stress Stress reducing techniques Points to remember

Stress Stress is the body’s reaction to any stimulus that requires a person to adjust to a changing environment. Change always initiates stress. The stimuli (an event) to change, alter behavior, or adapt to a situation are stressors.

Stress Stressors can be caused by internal or external forces. Internal stress – “heart attack,” cancer External stress – new job, marriage, divorce, test. No matter what the cause, a stressor will cause the body to go into alarm or warning mode…..the “fight or flight” response. The sympathetic nervous system prepares the body for action by releasing the hormone adrenaline into the blood stream.

Stressors cause Body goes into an alarm mode Sympathetic nervous system works OT Adrenaline released (hormone from adrenals) Blood vessels to heart & brain dilate Pupils in eye dilate Saliva decreases Heart beats faster, blood pressure rises, respiratory rate increases Actions provide body with burst of energy & stamina required to respond to stressor

Causes of stress Relationships Job or school Foods – caffeine, salt, sweets Illness & lifestyle Finances Family events – birth, death, marriage, divorce Overwork, boredom, negative feelings Time limitations – too much to do Failure to achieve goals

Stress Not all stress is harmful. A small amount of stress is essential to an individual’s well- being because it makes the person more alert and raises the energy level. Stress can cause positive feelings such as excitement, anticipation, self-confidence, and a sense of achievement.

Response to stressors If stress causes positive feelings, it can be helpful (achievement, excitement, anticipation, etc) If stress causes negative feelings, it can be harmful (boredom, frustration, irritability, anger, depression, distrust, self- criticism, exhaustion)

Negative Stress Can lead to substance abuse Smoking, alcohol use, drug use, excessive eating Trying to find comfort & escape from negative feelings Can lead to mental breakdown Be aware of stressors & learn to control them

Stress Working in health care can be very stressful. Sometimes you will deal with life and death situations. How do you handle stress?

Stress – How can you handle it? Stop: immediately stop what you are doing to break out of the stress response. Breathe: take a slow deep breath to relieve the physical tension. Reflect: think about the problem and the cause of the stress. Choose: determine how you want to deal with the stress.

Steps to control stress Identify stressors Awareness of stressor & how you deal with it, can you change it? Solve or eliminate the problem Gather info, assess situation, identify problem, list possible solutions, make a plan, act on solution, evaluate results, change solution if necessary

Stress-reducing techniques Live a healthy life – diet, exercise, rest Take a break from stressors Take a warm bath Escape to quiet music or book Relieve tension – slow deep breaths Rely on others – talk to a friend Meditate & use imagery Enjoy yourself & Renew yourself Think positively Develop outside interests Seek assistance & delegate, say NO

Stress Everyone experiences Amount of stress depends on the individual reaction to & perception of the situation Example – blood test can be stressful for some, but routine for another

After the stress is over Parasympathetic nervous system works Opposite reactions cause fatigue or exhaustion while body recovers If body is subjected to constant stress, normal body functions are disrupted Can result in serious illness or disease Migraine headaches, anxiety reactions, depression, allergies, asthma, digestive disorders, hypertension, insomnia, heart disease

Remember Stress is a constant presence & cannot be avoided Be aware of causes & learn how to respond when a stress reaction occurs Solve problems effectively Practice techniques to reduce the effect of stress Patients also can experience stress as they deal with their illness

Thank you…