Download presentation
Presentation is loading. Please wait.
Published byAnna Osborne Modified over 8 years ago
1
DR. JACKLINE OCHIENG’ PSYCHIATRIST MATHARI NATIONAL TEACHING AND REFERRAL HOSPITAL PHYSICIAN HEALTH PRE-CONFERENCE SYMPOSIUM 44 TH KMA ANNUAL SCIENTIFIC CONFERENCE ACACIA PREMIER HOTEL, KISUMU 19 TH APRIL, 2016
2
STRESS: a complex series of the body’s reactions, both psychological and physical, in response to demanding or threatening situations STRESSORS: events/ situations that produce physical and psychological demands on a person ‘fight or flight’ response – when one is threatened, the body’s nervous system releases a flood of stress hormones, including adrenaline and cortisol, to rouse the body for emergency action
3
Social engagement: most evolved strategy; eye contact, attentive listening, feeling understood – body functions (B.P, Heartbeat, digestion, immunity) continue to work uninterrupted Mobilization: fight-or-flight response; body defence or run from danger – normal balance resumed once threat is over
4
Immobilization: least evolved response; one may be traumatized or even ‘stuck’ in an angry, panic stricken/ dysfunctional state – may lose consciousness, allowing to survive high levels of physical pain. used only when social engagement and mobilization have failed
5
Moderate levels of stress may actually improve performance and efficiency – help one to stay focused, energetic and alert. Too little stress may result in boredom Too much stress may cause an unproductive anxiety level; causing damage to one’s mind and body
6
COGNITIVE Memory problems Poor concentration Poor judgement Seeing in the negative Anxious or racing thoughts Constant worrying EMOTIONAL Moodiness Irritability / short temper Agitation / not relaxed Feeling overwhelmed Loneliness/ isolation Depression/ general unhappiness
7
PHYSICAL Aches and pains Diarrhoea/ constipation Nausea / dizziness Chest pain / increased heart rate Loss of sex drive Frequent colds and flu BEHAVIORAL Eating more or less Sleeping too much or too little Isolating oneself Using alcohol, cigarettes, drugs to relax Nervous habits (nail biting/ pacing)
8
EXTERNAL Major life changes (marriage/ transfer/promotion) Work or school Relationship difficulties Financial problems Being too busy Children and family INTERNAL Chronic worry Pessimism Negative self talk Perfectionism/ Unrealistic expectations Rigid thinking – not flexible All-or-nothing attitude
10
How well do you handle stress in your life? 1. I have people I confide in when I’m feeling under pressure who make me feel better. 2. I feel more comfortable expressing how I feel when something is bothering me. 3. In general, I feel in control of my life and confident in my ability to handle what comes my way.
11
4. I find reasons to laugh and feel grateful, even when going through difficulties. 5. No matter how busy I am, I make it a priority to sleep, exercise and eat right. 6. I’m able to calm myself down when I start to feel overwhelmed. Each ‘yes’ answer represents an important stress coping skill Each ‘no’ answer represents an area to work on to become more resilient
12
Support network –social engagement, strong network of supportive friends and family; being lonely and isolated increases vulnerability to stress Exercise levels – physical and mental health intrinsically linked –lifts mood, relieves anxiety, anger, frustration and stress; distraction from worries, breaks out negative thoughts
13
Diet – eat fresh fruit and vegetables, high quality protein and healthy fats rather than processed, convenience foods, refined carbohydrates and sugary snacks Sense of control –being confident in oneself improves ability to influence events and persevere through challenges Attitude and outlook – optimistic people are more stress hardy; embrace challenges, strong sense of humor, accept change as part of life
14
Ability to deal with one’s emotions – helps one bounce back from adversity Knowledge and preparation – the more one knows about a stressful situation, how long it will last, what to expect, the easier it is to cope. Eg, post-op recovery period
15
Common causes of excessive workplace stress: More overtime due to staff shortage Pressure to perform to meet rising expectations but with no increase in job satisfaction Pressure to work at optimum levels all the time Fear of being laid off
16
Recognize warning signs of excessive stress at work –emotional, physical, cognitive, behavioural Taking care of yourself – regular exercise, diet, relaxation techniques, adequate sleep, talk to an attentive listener, drink alcohol in moderation and avoid nicotine Breaking bad habits – resist perfectionism, punctuality, avoid negative thinking, don’t try to control the uncontrollable
17
Prioritizing and organizing – Time management (balanced schedule, don’t over commit yourself, try to leave earlier in the morning, plan regular breaks) Task management ( prioritize tasks, break projects into small steps, delegate responsibility, be willing to compromise)
18
Improving emotional intelligence – realize when you’re stressed; stay connected to your internal emotional experience; recognise and effectively use non verbal cues and body language; develop the capacity to meet challenges with humor; resolve conflicts positively Learning how managers or employers can reduce job stress – improve communication, consult your employees, cultivate a friendly social climate
19
BURNOUT: a state of emotional, mental and physical exhaustion caused by excessive and prolonged stress Is a gradual process, occurring over a period of time PHYSICAL SIGNS AND SYMPTOMS Feeling tired and drained most times Lowered immunity; often falling sick Frequent headaches, back pains, muscle aches Change in appetite Change in sleep habits
20
EMOTIONAL Sense of failure and self doubt Helpless, trapped, defeated Detachment, alone in the world Loss of motivation Increased cynicism, negative outlook Decreased satisfaction and sense of accomplishment BEHAVIOURAL Withdrawing from responsibilities Isolation Procrastinating Using food, drugs or alcohol to cope Taking out frustrations on others Skipping work, coming late and leaving early
21
WORK RELATED Feeling you have little or no control over work Lack of recognition or rewards for good work Unclear or overly demanding job expectations Doing monotonous/ unchallenging work Working in a chaotic or high pressure environment PERSONALITY TRAITS High achieving Type A personality Perfectionist tendencies – nothing is good enough Pessimistic view of oneself and the world Need to be in control, reluctance to delegate to others
22
LIFESTYLE Working too much without enough time for relaxing and socializing Being expected to be too many things to too many people Taking on too many responsibilities, without enough help from others Not getting enough sleep Lack of close, supportive relationships
23
STRESS Over-engagement Emotions over- reactive Produces urgency and hyperactivity Loss of energy Leads to anxiety disorders Primary damage is physical May kill you prematurely BURNOUT Disengagement Emotions blunted Produces helplessness and hopelessness Loss of motivation and ideals Leads to detachment and depression Primary damage is emotional May make life seem not worth living
24
Start the day with a relaxing ritual – at least 15 minutes of meditation, journaling, gentle stretches Adopt healthy eating, exercising, sleeping habits Set boundaries – don’t over exert yourself, learn to say ‘no’ Take a daily break from technology Nourish your creative side -hobby Learn how to manage stress so as to regain your balance
25
Slow down – cut back activities and commitments Get support –family and friends Re-evaluate your goals and priorities – burnout is a sign that something important in your life is not working Actively address problems at work – be proactive
26
Clarify your job description – avoid overworking Ask for new duties – if you’ve been doing the same duties for a long time Take time off to recharge and get perspective– take leave, vacation, temporary leave-of absence
Similar presentations
© 2024 SlidePlayer.com. Inc.
All rights reserved.