Stress Management Lalith Sivanathan Content Definition Stressors Causes

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…