COMMUNICATION- SKILLS PRESENTATION ON STRESS 1 Submitted By :- Raghav Khanna A Mayur Jain A Hemant kumar Srivastava A Pushkar Gupta A

STRESS AND COPING STRATEGIES

Defination of Stress “When the pressure of life, in what ever form it comes, exceeds your ability to cope, then you are in the whole arena of stress” Professor Cary Cooper Physiological and psychological state of disruption A Perceived threat real or imagined to one’s mind, body, spirit and emotion

Types of Stress 1.Eustress: These feelings sure make us feel good and they are the so-called "good stress" or "positive stress". They are able to exert a healthy effect on you  The thrill and excited feeling while watching a horror movie  The feeling of excitement when you won a game or race  The accomplishment of a challenge  The proud feeling of being a first time parent  The happy feeling of being loved  The excitement of going for a holiday Eustress is also often called the curative stress because it gives a person the ability to generate the best performance or maximum output.

Types of Stress 2. Distress : When there is good or positive stress, there is also "bad" or "negative stress". These types of stress is the opposite of Eustress and it's called Distress This stress is caused by adverse events and it often influences a person’s ability to cope. This stress leads to physiological and psychological changes Some events leading to distress are: Death of a loved one - Financial problems - Heavy work responsibility and workload - Strained relationship - Chronic illnesses Distress can be classified further as acute stress or chronic stress. Acute stress is short-lived while chronic stress is usually prolonged in nature.

Types of Stress 3.Hyperstress: When a person is pushed beyond what he or she can handle, they will experience what we called hyperstress. Hyperstress results from being overloaded or overworked. It’s like being stressed out. When someone is hyperstressed, even little things can trigger a strong emotional response. People who are most likely to suffer from hyperstress are:  Working mothers who have to multi-task, juggling between work and family commitments  People who are under constant financial strains.  Generally people working in fast pace environment.

Types of Stress 4. Hypostress : Hypostress stands in direct opposite to hyperstress. Hypostress is one of those types of stress experienced by a person who is constantly bored. Someone in an unchallenging job, such as a factory worker Performing the same task over and over, will often experience Hypostress. The effect of Hypostress is feelings of restlessness and a lack of inspiration.

07/03/20168 Common Symptoms of Stress Work Performance Performance declining Silly mistakes Poor planning Motivation Commitment Indecision Memory lapse Longer hours Fewer holidays taken Regression Crying Arguments Undue: -sensitivity -irritability -moodiness Over- reaction to problems Personality clashes Sulking Withdrawal Late for work Leaving early Extended lunches Absenteeism Resigned attitude Reduced social contact Elusiveness or evasiveness Aggressive Behaviour Malicious gossip Criticism of others Vandalism Shouting Bullying or harassment Poor employee relations Temper outbursts Other Behaviours Out of character behaviour Difficulty in relaxing Increased alcohol consumption Increased smoking Lack of interest in appearance or hygiene Reckless driving Physical Signs Nervous stumbling speech Sweating Tiredness or lethargy Stomach upsets Tension headaches Hand tremor Rapid weight gain/loss Constantly feeling cold

Sources of Stress 1.Environmental : Time Pressure, work demand 2.Physiological: Aging, illness,lifestyle,diet, poor sleep, trauma 3.Emotional : relationships, ambitions, desires 4.Mental : Perception, thoughts, imagination 5.Behavioral: Affectionate, hostile, possessive, independent 6.Transpersonal : Personality, values, attitudes, beliefs, ideals Regret of the Past or Fear of the future

Physical Toll of Stress Hypertension Stroke Heart disease - Alcoholism Kidney disorders - Gastrointestinal Depression problems -Sexual dysfunctions

Student Stressors: Interpersonal Homesickness – One of the most common problems facing college students – Often doesn’t hit until a few weeks or a month after the big move Relationship problems – Very common stressor – Difficulty maintaining long-distance relationships – Loosing touch with old friends

Physical Aspects of Stress Management Sleep Exercise Nutrition

Social Aspects of Stress Management Make time to have fun and play Laughter is effective Human contact through social connections Pets can reduce stress

Environmental Aspects of Stress Management Reduce noise levels Amount/type of light Meaningful and challenging experiences Aesthetic quality of inhabited space – Color – Plants – Photos – Smell

Psychological Aspects of Stress Management Relaxation and deep breathing Progressive muscle relaxation (PMR) Guided imagery and visualization Meditation Hypnosis Biofeedback

WHAT CAUSES STRESS ? 1.DEATH OF CLOSE ONE 2. SEPERATION 3. EXPECTATIONS 4. LONELINESS 5. SARCASIM 6. PERSONAL INJURY OR ILLNESS 7. MARRIAGE 8. FIRED FROM A JOB 9. REJECTION 10 BETRAYAL 11. MISUNDERSTANDING 12 Personality Issues 13. Self Image 14 READJUSTMENT

BEHAVIORAL SYMPTOMS TOO MUCH SLEEP (HYPERSOMNIA) OR TOO LITTLE SLEEP (INSOMNIA) NIGHTMARES NERVOUS HABITS LIKE NAIL- BITING OR FOOT-TAPPING DECREASED SEX DRIVE TEETH GRINDING IRRITABILITY OR IMPATIENCE CRYING OVER MINOR INCIDENTS DREADING GOING TO WORK OR OTHER ACTIVITIES

PHYSICAL SYMPTOMS MIGRAINE OR TENSION HEADACHES DIGESTIVE PROBLEMS LIKE HEARTBURN OR DIARRHEA SHALLOW BREATHING OR SIGHING COLD OR SWEATY PALMS JAW PAIN, NECK PAIN,SHOULDER PAIN

Emotional signs and symptoms of stress Irritability Angry outbursts Hostility Depression Jealously Restlessness Withdrawal Decreased perception of positive Experience opportunities Narrowed focus Obsessive rumination Reduced self-esteem emotional response reflexes Weakened positive emotional response reflexes

Stress management Techniques Stress reduction idea 1 – humor Humor works because laughter produces helpful chemicals in the brain Humor also gets your brain thinking and working in a different way – it distracts you from having a stressed mindset. Distraction is a simple effective de-stressor – it takes your thoughts away from the stress, and thereby diffuses the stressful feelings. Therefore most people will feel quite different and notice a change in mindset after laughing and being distracted by something humorous.

TIPS Practice yoga and meditation is the best way Keep yourself healthy and have enough sleep Treat yourself to a massage Be strong and confident A little violence on your pillow is not a crime! Laugh and relax more Do not expect perfection from yourself Learn to say “No” and learn to delegate Do it your way!

Warnings Avoid bad fight and Escapism Stress can damage your health (heart) If stress gets worse and you cannot cope with it, seek professional help Beware of physical symptoms Beware of junk food Do not blame yourself If you’re really in death-end, just think that you still have one person loves you, YOURSELF

Mindfulness Training Mindfulness is about being completely in touch with the present moment and being open to experiences as they come.