2. STRESS MANAGEMENT

3. WHAT IS STRESS? CC OMPLEX INTERACTION EE NVIRONMENTAL DEMAND CC OPING ABILITY STRESS – THE MODERN DAY PLAGUE

4. EUSTRESS VS DISTRESS EUSTRESS – POSITIVE EXHILARATING, CHALLENGING EXPERIENCES OF SUCCESS FOLLOWED BY HIGHER EXPECTATIONS DISTRESS – DISAPPOINTMENT, FAILURE, THREAT, EMBARRASEMENT AND OTHER NEGATIVE EXPERIENCES

5. GOOD STRESS VS BAD STRESS OPTIMAL STRESS AND PERFORMANCE X-AXIS : PRFORMANCE Y AXIS: STRESS

6. STRESSORS EMOTIONAL STRESS ILLNESS ENVIRONMENTAL FACTORS PHYSIOLOGICAL FACTORS – PUBERTY, PRE-MENSTRUAL, POST-DELIVERY, MENOPAUSE

7. HOW DO I KNOW I AM STRESSED? EMOTIONAL REACTIONS BEHAVIORAL RESPONSES COGNITIVE PROCESSES PHYSIOLOGICAL SYMPTOMS

8. PHYSICAL DISORDERS AGGRAVATED BY STRESS HYPERTENSION CARDIOVASCULAR DISORDERS MIGRAINE & TENSION HEADACHES ARTHRITIS RESPIRATORY DISEASES ULCERS COLITIS

9. EMOTIONAL DISORDERS ANXIETY PANIC ATTACK DEPRESSION ADJUSTMENT PROBLEMS

10. BEHAVIORAL DISORDERS CONDUCT DISORDERS EATING DISORDERS ALCOHOLISM HYPRCHONDRICISM

11. TECHNIQUES TO MANAGE STRESS

12. PICK-ME-UPS SUGAR AND SWEETS CAFFEINE-COFFEE, CHOCOLATES, SODAS, TEA ALCOHOL TOBACCO, COCAINE, HEROIN AND OTHER DRUGS SHOPPING & GAMBLING SPREES “WRONG WAY TO HANDLE STRESS!!!” It is riding a “Wild roller coaster” – sometimes feeling well, mostly feeling ill, never achieving Balance.

13. HOW TO DEAL WITH OVERSTRESS MAKE YOUR LIFE REGULAR…AS “CLOCK WORK” – SYNCHRONIZA YOUR BODY CLOCK TO YOUR SCHEDULE. Avoid shift duties. If shifts “must”, try at least three weeks in each shift. Give yourself a break today Lighten up your load of social engagements Do not be a “workaholic”

14. STRESS MANAGEMENT TECHNIQUES RELAXATION EXCERCISES DISTRACTION COGNITIVE REFRAMING PROBLEM SOLVING ALTERNATE METHODS

15. NEED FOR RELAXATION STRESS CAUSES RELEASE OF HORMONES – “FIGHT-OR-FLIGHT RESPONSE” BIOLOGICAL RESPONSE – SHIFTING OF BLOOD FLOW FROM LIMBS TO ORGANS CAUSE MUSCLE TENSION INCREASES BLOOD PRSSURE LEADS TO IRREGULAR BREATHING PATTERN

16. PROGRESSIVE MUSCULAR RELAXATION (PMR) RELIEVES MUSCLE TENSION LOWERS BLOOD PRESSURE REGULATES BREATHING SERVES AS A DISTRACTION LONG TERM BENEFITS

17. CLINICAL EVIDENCE – PMR RELAXATION USING PMR HAS REDUCED THE INCIDENCE LEVEL AND SEVERITY OF ANXIETY INDUCED BY PHYICAL AS WELL AS MENTAL STRESS. A COMBINATION OF PMR AND MEDICAL TREATMENT IS RECOMMENDED BY MOST EXPERTS

18. DEEP BREATHING EXERCISES SIT COMFORTABLY IN YOUR CHAIR CLOSE YOUR EYES KEEP YOUR ARMS BY THE SIDE OF YOUR BODY REMOVE ALL DISTRACTIONS FROM YOUR MIND FOCUS ON INSTRUCTIONS KEEP YOUR MIND FREE OF ANY THOUGHTS YOU WILL SLOWLY FEEL RELAXED AND CALM REST YOUR RIGHT HAND ON YOUR STOMACH TAKE A DEEP BREATH IN AND FEEL YOUR STOMACH RISE NOW BREATH OUT AND FEEL YOUR STOMACH GO DOWN REPEAT THIS EXERCISE TO A COUNT OF FIVE (IN AND OUT) NOW SLOWLY OPEN YOUR EYES AND FEEL RELAXED & ALERT

19. SIMPLE DISTRACTION THIS HELPS TAKE THE FOCUS AWAY FROM THE STRESSOR INCREASES THE POSSIBILITY OF EXPERIENCING POSITIVE EMOTION ENGAGING IN A PLEASURE ACTIVITY – WATCHING TELEVISION, READING, GARDENING, ARTS, CRAFTS, MUSIC, DANCE ETC. CREATING A CHANGE IN THE ENVIRONMENT CAUSING STRESS TAKING TIME OUT

20. COGNITIVE REFRAMING THOUGHTS, FEELINGS AND ACTION CYCLE NEGATIVE THOUGHTS LEAD TO INCREASED STRESS REFRAME THE THOUGHTS TO REDUCE STRESS POSITIVE SELF – TALK- “I’LL BE ALL RIGHT / RELAX, KEEP YOURSELF CALM / I DON’T HAVE TO OVERACT / I’VE GROWN FROM PAST CHALLENGES BEFORE.

21. PROBLEM SOLVING – FIVE EASY STEPS IDENTIFY THE STRESSOR BRAINSTORM ABOUT POSSIBLE SOLUTIONS DO A COST BENEFIT ANALYSIS OF EACH SOLUTION CHOOSE THE MOST VIABLE SOLUTION ENSURE A BACK-UP PLAN

22. ALTERNATIVE METHODS YOGA MEDITATION REIKI POTENTIL BENEFITS SUPPLE BODY, IMPROVED CO-ORDINATION, IMPROVED IMMUNITY, DELAYED AGING, TRANQUILITY AND INNER AWARENESS.

23. GUIDELINES FOR YOGA (cont.) ALWAYS BEGIN AND END YOGA WITH PRAYER/MEDITATION EARLY MORNING AND EARLY EVENING ARE THE BEST TIMINGS ATLEAST FOUR HOURS GAP BETWEEN A HEAVY MEAL AND YOGA AVOID VIOLENT, JERKY MOVEMENTS WHILE DOING ASANAS AVOID ASANAS ON DAYS OF ILLNESS OTHER THAN DOING SHAVASANA.

24. MEDITATION ANCIENT ART CONSCIOUS RELAXATION TECHNIQUE – SIT IN A COMFORTABLE POSITION, CLOSE YOUR EYES, RELAX YOUR MUSCLES, BREATHE THROUGH THE NOSE AND CONCENTRATE ON BREATHING OUT SAY “ OM ” SILENTLY, FOR 10 – 20 MINUTES A DAY, BUT NOT WITHIN 2 HOURS OF MEALS.

25. CLINICAL EVIDENCE MEDITATION IMPROVES BLOOD PRESSURE CONTROL REDUCES PAIN – BACKACHE, MIGRAINE AND TENSION HEADACHES.

26. EXERCISE – MEDITATION OUTLET ANGER AND HOSTILITY MOVING MEDITATION (E.G;JOGGING, CYCLING) CONTROL OF WEIGHT, REDUCED IMPACT OF DISEASES LIKE DIABETES, HYPERTENSION, ASTHMA, OSTEOPOROSIS DECREASED BOREDOM, IMPROVED SLEEP AND DIET. OPPORTUNITIES FOR SOCIAL SUPPORT

27. LET STRESS MANAGEMENT BE A PART OF YOUR EVERYDAY LIFE. THANK YOU !!!