Stress Management Dev Sanskriti VishwaVidyalaya Gaytrikunj, Shantikunj Haridwar, UttaraKhand A group of Clinical Psychologists

Stress Stress: The human reaction to events in our environment Stress as wear and tear on the body

Aspects of Stress  Positive,  Negative,

Two streams of stress Positive Stress Getting into college Getting engaged Winning the lottery

Negative Stress Difficult work environment Overwhelming sights and sounds Threat of personal injury

General Stress Cumulative Stress Acute Traumatic Stress Post Traumatic Stress TYPES OF STRESS

General Stress: General Stress: Everyone has this kind of stress It resolves itself within a day or two No intervention is necessarily required

Cumulative Stress: Cumulative Stress: Stress builds up in your body It becomes more difficult to alleviate your symptoms You may have more serious physical symptoms You may have more serious mental anguish

Acute Traumatic Stress: Critical Incident Stress Produces considerable psychological distress Abnormal reaction to normal events

Post Traumatic Stress: Severe stress produced by severe psychological trauma Created by unresolved Critical Incident Stress Produces lasting changes

Stressors in Present Time  Poor time management  Mal-adjustment,  Less capacity to deal effectively,  Competition,  Demands,  Modernization,  Family Environment,  Socio-economic status,

Stages of Stress Syndrome Stage I - Alarm Reaction Stage II – Stage of adaptation Stage III – Stage of Exhaustion

 Alarm Reaction “fight or flight” Decreasing effect of immune system

 Stage of Adaptation Negative effect of stress continuation Lack of physical strength

 Stage of Exhaustion Stress persists for a long time The body’s resistance may be reduced or collapse quickly Psychosomatic disorder

Negative effect of stress symptoms –Dry mouth –Cool skin –Cold hands and feet –Increased sweating –Rapid breathing –Faster heart rate –Tense muscles –Feelings of nausea –Butterflies in your stomach –Diarrhea –A desire to urinate

Long Term Physical Stress Symptoms –Insomnia –Change in Appetite –Sexual disorders –Aches and pains –Frequent colds –Feelings of intense and tiredness –Prone to illness

BEHAVIORAL STRESS SYMPTOMS  Yawning  Talking too fast  Talking too loud  Fiddling  Twitching  Nail biting  Grinding teeth  Drumming fingers  Pacing  Over reacting  Emotional  Defensive  Irritable  Irrational  Defensive  Hostile  Critical  Aggressive

–By reducing your effectiveness –Making you accident prone –Causing you to be forgetful –Causing you to be very negative –You may neglect your appearance –You may make poor judgments –Causing you to make more mistakes –Increasing your absenteeism Effective cognitive symptoms

 not make good decisions  motor skills are affected  no longer enjoy your work  attention span may be affected  negative thoughts  self confidence will suffer  difficulty concentrating  positive energy is consumed

Essence of healthy living  Examine your diet –Balance salt intake –Lower your intake of refined sugars and carbohydrates –Lower your caffeine intake  Add to your diet –Vegetables –Fruits –Complex Carbohydrates –Vitamins –Water

Tips of healthy living  Rest: –Continuous rest for min. six hours

 Exercise: –At least 15 min. daily –break a sweat,

Sharing  Someone who is trustworthy- family members/ friends

 Make an increased effort to organize your life  Ask for help  Delegate things when you need to

 Learn to manage your anger  Anger affects your health  Anger causes you to over react to many situations

HEALTY LIVING  To control over- expectation  Rethink

Playing Therapy  Fill your life with fun things to do!!!!  Grow your sense of humor!!!!

HEALTHY LIVING  Take charge of your life.  Act appropriately  Be balance in your life

Avoid  Alcohol  Drugs  Marijuana  Medicines & Pills

HEALTHY LIVING  Relaxing needs to be part of your daily routine.

HEALTHY LIVING  RELAAAAAAX

HEALTHY LIVING  RELAAAAAAX

HEALTHY LIVING  RELAAAAAAX

Yoga  Pranayam  Meditation  Shavasana  Prayer

Music therapy Light & melodious music,

Colour Therapy  Yellow  Orange  Red  Purple  Green  Blue  Brown  Violet  Black  White

STRESS MANAGEMENT “Love all-serve all, help ever-hurt never” Dev Sanskriti Vishwavidyalaya Gaytrikunj, Shantikunj, Hardwar, UttaraKhand, India

STRESS MANAGEMENT  Questions?????