PDOECL celebrates world quality week commencing 10 Nov 2014Theme of the day“Use the concept of stress as a mean of “Quality Management” for better organizing ability ”

STRESS MANAGEMENTBY

CDR ALOK MOHAN

WHAT IS STRESS

TYPES OF STRESS

THE CAUSES OF STRESS

CONSEQUENCES OF STRESS

WAYS TO MANAGE STRESS

                                    

WHAT IS STRESS

Body’s reaction to changes /demands in internal. or external environment.

These demands are called stressors.

Stressors include major life events, such as death of a loved one , Job lost or even getting a flat tire in heavy traffic.

Stress is not

in our environment…

…it is

what we perceive in our mind and body

DISTRESS / EUSTRESS

These terms were used by Selye.

Distress – Insecure - Helpless- Too much pressure/ tension.

As a negative influence, it can result in

Feelings of distrust,

Rejection,

Anger, and Depression,

In turn can lead to health problems such as headaches, upset stomach, rashes, insomnia, ulcers, high blood pressure, heart disease, and stroke or even death.

Selye’s Stress and job performance model applies to this conception.

                 

Stress is not necessarily bad in itself

Eustress

Positive stress – accompanies achievement and exhilaration.

Opportunity when it offers potential gain , e.g. : Athlete or a Stage performer.

STRESS CAN ALSO BE CLASSIFIED AS

Time Stress – Like employees are loaded with Office Jobs with strict time schedules, School children with Home work for every day .

Instantaneous Stress

Situational Stress - We all are being subjected to Situational stress each day and each moment.

Causes of Stress:-

Organizational stressTask demandsPhysical DemandsRole DemandsInter personnel DemandsLife StressorsLife Changes

LIFE CHANGES Research shows that minor or trivial occurrences in life create stress.

SITUATION WEIGHTAGE

Death of spouse 100

Loss in business 96

Jail Term 63

Major personal injury 53

Marriage 50

Retirement 45

Change in responsibilities at work 29

Trouble with boss 23 (Source: Book written by Anant R. Sapre )

CONSEQUENCES OF STRESS

Stress and Weight Gain: How Stress Can Affect Your Weight

The fight or flight response is triggered in our bodies

PROCESS

The fight or flight response is triggered in our bodies

Release of various hormones

Shift in metabolism and blood flow

Dangerous to our health

STRESS AND WEIGHT GAIN ARE ALSO CONNECTED IN OTHER WAYS

1. Emotional Eating: Excess nervous energy often causes people to eat more than they normally would.

2. Fast Food : People are too stressed and busy to make healthy dinners at home.

3. Too Busy to Exercise : Is exercise one of the last things on your to do list.

DO YOU SMOKE ?DOES SMOKING INDUCE STRESS ?

Relationship between tobacco smoking and stress has long been an area for controversy.

Clinical evidence reaffirms that smoking is associated with heightened stress.

The repeated occurrence of stressed moods between chain smoking means that smokers tend to experience a distinctly above-average levels of daily stress.

CAFFEINE, STRESS AND YOUR HEALTH

Is Caffeine Your Friend or Your Foe?

High levels of caffeine will cause you to lose sleep, suffer health consequences and, of course, feel more stress.

Here’s what you should remember about caffeine:

• Don’t Take Too Much

• Enjoy Caffeine With Physical Activity

• No Caffeine After 2pm

STRESS AND SLEEP

Stressed and busy people tend to get less sleep than they need.

Common factors that contribute to lack of sleep are:

1. Over thinking

2. Over scheduling

3. Caffeine

                                                 

GENDER RESPONSE TO STRESS

Men react to stress with a fight or fight response.

Women are more likely to manage their stress with a "tend-and-befriend" response .

Men are more vulnerable to the adverse health effects of stress.

You may be stressed out if you…

STRESS SYMPTOMS You may be stressed out if you

Have a hard time making decisionsHave trouble meeting important deadlinesExperience feelings of fatigue or sleepiness even with enough sleepHave low self-esteemFeel that there just aren’t enough hours in the day to get the job

doneTend to criticize and be argumentativeExperience moodiness or depressionAre forgetful

STRESS SYMPTOMS

Get the constant feeling that something is wrong or missingHave a change in appetite so that you eat more or less than usualFind yourself smoking, drinking, or using drugs to cope with your jobExperience rapid, irregular heartbeats or heart poundingDo not have cooperation with your peers.

Short Term Physical Symptoms :

• Dry Mouth • Cold hands and feet • Increased sweating • Rapid Breathing • Faster heart beat • Feelings of Nausea, or 'Butterflies in stomach' Etc.

Long Term Physical Symptoms :• Insomnia • Change in appetite• Illnesses such as:

1. asthma 2. back pain 3. digestive problems 4. Headaches

• Feelings of intense and long-term tiredness. Etc.

BEHAVIORAL SYMPTOMS OF LONG TERM STRESSTalking too fast or too loud Nail biting, grinding teeth, drumming fingers, etc. Bad moods:

DefensivenessBeing critical Aggression Being more forgetful Being unreasonably negative Making less realistic judgmentsMaking more mistakes Being more accident prone Neglect of personal appearance

Changing work habits Increased Absenteeism

MIND OVER MANAGEMENT• Our goal is not to eliminate stress but to learn how to

manage it because some calculated doses of stress are must to keep us moving

• Begin with educating yourself.• Do Remember:

“ Knowledge is power!”

2. ACCUPUNCTURE

Let us manage daily doses of stress in our lives by

1.Acupressure2.Acupuncture3.Yoga 4.Meditation5.Music6.Exercises7.Visualisations

SOME DOS AND DONT’S

Some Dos and Don’ts

Never take important decisions while under stress.

Be part of interactive groups/communities helps in weaning away an individual from stress and its effects.

Don't take criticism personally. When someone criticizes you or is angry with you, try to focus on what you did or didn't do and ignore any generalizations or personality attacks that also come along.

THANK YOU !