STRESS: CAUSES AND MANAGEMENT OF STRESS

PHASES
PHASE-I MEANING,DEFINITION AND TYPES PHASE-II CAUSES OF STRESS PHASE-III EFFECTS OF STRESS PHASE-IV STRESS SIGNALS PHASE-V MANAGING STRESS

MEANING

Stress is the mental and physical condition that occurs It is A state of imbalance between demands made on us when a person is compelled to adjust or adapt to a given Wellness : Good health is the single most important asset from outside sources and our the physical cope with situation. A stress reaction is capabilities to response to a for any individual. Wellness refers to a positive state of them. situation, consisting mainly of bodily changes related to the good health, not merely the absence of disease. arousal of the nervous system.

STRESS CAN SHORTEN LIFE

STRESS: ITS BASIC NATURE

Hans Selye, a Canadian physiologist identified three stages involved in the body's reaction to prolonged stress. These are: 1. The alarm stage 2. The resistance stage 3. The exhaustion stage

THE ALARM STAGE

Here the body prepares itself to meet the challenges through immediate action. Typically this means that the output of adrenaline into the blood stream is increased. This speeds up all bodily processes like heartbeat, pulse rate, breathing, etc. Power or energy to the various parts comes from these increased functions of the body. This represents the automatic energization of the body to meet the emergency.

RESISTANCE STAGE
After the alarm reaction, the body's defenses get stabilized and the alarm responses gradually reduce and finally disappear. During this stage or phase, the body is able to cope better, to the original stress.

EXHAUSTION STAGE
If stress continues, the stage of exhaustion is reached. Here the body's resources are depleted. If ways of relieving the stress are not found, the health of the person would be seriously affected and could even lead to a collapse.

STRESS CAUSATIVE FACTORS

Stress is created due to gaps between expectations & their fulfillment : as a result of trying to achieve too much, too soon, without enough energy.

PERCEPTION OF STRESS
Stress is too much work & too little relaxation. Stress is hostility from others. Stress is too little income, chasing too much expenditure. Stress is feeling bad due to trouble beyond our control.

WHO IS VULNERABLE TO STRESS?

Over sensitive. Over ambitious careerists. Overly attached to their families. Not adequately motivated. Who lack job satisfaction.

MYTHS AND FACTS

Stress level of every Individual is the same ? Wrong Stress is always bad for you ?
Wrong

Stress is everywhere, so you cant do anything about it ? The most popular techniques for reducing stress are the best ones ?
Wrong Wrong Wrong

Stress is a mental illness ?

Only major symptoms of stress require attention ?

PHASE-II CAUSES OF STRESS

STRESS CAN ARISE FROM

Physical factors -Body pain / aches, ill-health etc. Psychological factors Inadequate personality (reserved), deficient skills, poor controls, absence of communication skills, etc. Social factors -lack of status, money, recognition, etc. Cultural factors Traditional orientation, religious controls, limited opportunities, etc.

SOME STRESSES CAN BE MANAGED, WHILE OTHERS BECOME UNBEARABLE

POST TRAUMATIC STRESS DISORDER

People sometimes experience severe psychological

problems after being exposed to devastating events. This is known as PSD. The symptoms include nightmares and flashbacks, distress of the reminders of the event, irritability, difficulty in concentrating and a general apathy in terms of living. Many veterans of the Vietnam and Gulf wars report experiencing such traumas, even today.

WORK RELATED STRESS

Most people spend more time at work than in any other activity. So jobs or careers are a major source of stress.

CAUSES OF STRESS WITH RESPECT TO STUDENTS

Parents/family Teachers Gloomy side of higher education Examinations Uncertainty of jobs Negative media Social transition Lack of tolerance Lack of sports and games activities Lack of positive thinking Intake of junk food and junk thoughts

CAUSES OF STRESS WITH RESPECT TO ARMY

PROFESSIONAL
Bad Boss. Indecisive Boss. ACRs. Career Courses. Supercession. Loneliness. Zero Error Syndrome. Excessive work on staff. Inability to cope with responsibility. Negative staff. Lack of Recognition.

PERSONAL/FAMILY
Marital discord. Financial Problems. Separation from the Family. Retirement Blues. Ailments suffered by self/family. Education of children. Marriage and settlement of children.

ORGANIZATIONAL

ORGANIZATIONAL
Lack of adequate accommodation and education facilities. Self Respect. Fair Play/ Justice. Annual Medical Board. Poor Living Conditions. Leave Management. Unfulfilled Promises. Peace Station Routine. Environmental Factors. Administrative Factors. Management Factors. Operational Factors. Social and Psychological Factors.

CAUSES OF STRESS IN CI ENVIRONMENT

OPERATIONAL FACTORS

Inhospitable Terrain and Climate. Lack of Mental Respite. Fear of the Unknown.

PROLONGED DEPLOYMENT
Delay in changeover of Bns. Induction of Addl Bns. Inadequacy of Eqpt. Frustration due to No Results. Response to Casualties. Loneliness at Posts.

SOCIAL & PSYCHOLOGICAL FACTORS

Compensation to casualties. Lack of Recognition. Individual Psyche. Pressure of Human Rights Violation. Lack of Conviction Towards the Cause.

CAUSES OF ADULT STRESS

Death of spouse Son daughter running away Marital separation Losing of job Death of a close family Loss of business member Retirement from job Significant increase in incomeMarriage of daughter Sent to jail Being pregnant Marriage (of self) Criminal or legal offence Disappointment in love Criminal or legal offence Difference in sexual against family members relationship Menopause Spouse unfaithful Exit of close family A major theft in the house Marital reconciliation Serious personal illness Illness of a close family Academic failure member Demolition Death of close friend

CAUSES OF ADULT STRESS

Significant increase in income unexpectedly Borrowing money (Rs. 2,000/or more) Marriage of son Argument/fight with spouse Trouble with employer/boss Trouble with in-laws Partition of the joint family Moving to another city Change of religion Birth of a child Child getting married Leaving home for spirituality Promotion Close family members starting work. Wife stops work Close family working Leaving school Moving to house in the same city Getting too much dowry Admission of child to school/college Grand child born Getting too little dowry Minor violation of law Celebration of major festival Death of cow or dog in household member stopped

PHASE-III EFFECTS OF STRESS

WHAT STRESS DOES

Health Stress plays some 50% to 70% of role in all physical illness. It increases the: Possibility of heart/circulatory problems Ulcers Digestive problems Causes skin problems Sleep disturbances Sexual problems
STRESS DECREASES THE EFFICIENCY OF THE IMMUNE SYSTEM AND REDUCES THE BODY'S CAPABILITY TO FIGHT INFECTIONS

BURN OUT

Individuals exposed .to high levels of stress over long periods of time, experience 'burnout' This state involves physical, mental, emotional and attitudinal exhaustion, alongwith feelings of low personal accomplishment.

SOCIAL EFFECTS OF STRESS

Avoidance Disinterest Isolation Addiction

PHASE IV- STRESS SIGNALS

PHYSICAL Changes in breathing rhythm Heart-burns Cold palms / hands Bowel difficulties Sleep disturbances Sexual difficulties Asthama

STRESS SIGNALS

PSYCHOLOGICAL Forgetfulness Poor concentration Poor judgments Indecisiveness

STRESS SIGNALS
EMOTIONAL
Increased irritability upsetting thoughts/fears Increased nervousness/ preoccupations Short temper Doubts/ Anxieties/Feelings of depression Withdrawal

STRESS SIGNALS
BEHAVIOURAL: Increased drinking / Smoking/eating, absenteeism, clumsiness, poor punctuality, disregard for social and work norms. Ineffective behaviours include: Escapism Avoidance Aggression Inefficiency Discomfort / Unhappiness

SOME INDICATORS OF PEOPLE WHO NEED TO BE WATCHED

Loners The obsessed and preoccupied. The crusaders / reformists The moralists Those who show little interest in life Those who feel defeated Those who feel extremely dejected Those who feel highly depressed Those who feel wronged Those who feel the system is unfair

 Those who feel hopeless/helpless. Those who talk of suicide/homicide. Those who give away their personal belongings. Those who have negative thoughts. Those who are extremely negative in everything. Those who are cynical. Those who show little or no emotions. Those who have no warm, close ties/bonds. Those who find life meaningless.
IF THERE ARE MORE THAN 5 OF THESE SIGNS SUCH PEOPLE ARE AT HIGH RISK IN TERMS OF POSSIBLE PROBLEMS

COPING WITH STRESS

Slow down Deliberately do things slowly. Organize Set priorities and then work. Recognize and accept your limits. Cut out unrealistic and perfectionist goals. Strike a balance. Work, family friends, hobbies, recreation etc., are all important for a satisfying life. Seek social support. Close, positive, warm relationships with others could facilitate good health and morale. This leads to de-stressing.

COPING WITH STRESS

Make enabling statements. Modify your self- talk. Do meditation / Yoga. Engage in physical exercise Take time off for a vacation / holiday Engage in your favorite hobby. Change your eating habits. Visit your doctor / counsellor Change your thoughts / feelings

ORGANISATIONAL MEASURES FOR REDUCING STRESS

Motivation. Increased Communication. Better quality of life. Improved Working Environment. Create Transparency. Educating Spouses. Safeguard the Rights of the Jawan. Leave. Introduce Formal Education on Stress management. Realistic Medical Standards. Reduce Stringent Qualitative Requirement (QR) for Appointments. Build Self Esteem.

USEFUL TIPS TO MINIMISE RISK OF STRESS Do not create stress for self. Time management. Financial security. Be yourself out of uniform. Dont compare. Improve your ability to communicate. Forgive and move on. Learn to accept criticism. Seek help when under stress. Socialize. Be decisive & assertive. Get quality sleep. Adapt to your environment. Encourage yourself. Choose winners. Reward yourself.

USEFUL TIPS TO MINIMISE RISK OF STRESS

Take note. Play around Slow down. Get a pet Take vacations Take up a hobby Delegate Be in control of your finances Dont procrastinate Develop creative jealousy Control on relationships Make your life regular as clock work Be realistic Happiness *( sense of humour)

STRESS MANAGEMENT TECHNIQUES

Technique: Progressive relaxation Procedure: Over many sessions, the subject is taught to pay attention to individual muscles until he/she is able to recognize levels of tension in each muscle, and then helped to relax the muscle, one at a time. Therapeutic Benefit: Subjects become aware of which muscles are tense at any given time. They can then eliminate unnecessary tension by relaxing and thereby reduce or eliminate headache, neuralgia, excessive physiological arousal, or other stress-related disorders.

STRESS MANAGEMENT TECHNIQUES

Technique: Modified progressive relaxation Procedure: Deep muscle relaxation is .taught by use of relaxing environment, deep breathing, and cycles of tensing and relaxing muscles. (The emphasis is on learning to relax rather than on learning the tension level of each muscle). Therapeutic Benefit: This technique takes less time than the original form of progressive relaxation. It reduces muscle tension and induces relaxation.

STRESS MANAGEMENT TECHNIQUES

Technique: Yogic therapy Procedure: Typically, progressive relaxation is combined with meditation and the body postures associated with yoga. Therapeutic Benefit: The therapy helps alleviate muscle tension, excessive autonomic arousal, and hypertension. People who like the yogic exercises especially enjoy it.

STRESS MANAGEMENT TECHNIQUES

Technique: Meditation Procedure: Subjects learn relaxation, deep breathing, and concentration on one particular sound or idea. Therapeutic Benefit: This technique reduces blood pressure and may help reduce anxiety, fatigue, insomnia, mild depression, and irritability.

STRESS MANAGEMENT TECHNIQUES

Technique: Biofeedback Procedure: Equipment that amplifies body temperature, muscle tension, or other physiological measures provides subjects with feedback about their biological activity. Therapeutic Benefit: In conjunction with therapy and proper assessment, biofeedback can help subjects regulate their biological activity. Control of muscle tension and autonomic arousal often is the focal point

STRESS MANAGEMENT TECHNIQUES

Technique: Cognitive therapy Procedure: Therapy focuses on the individuals own cognitive appraisals. Stressful ideas, thoughts, and perceptions are directly examined and tested do determine their validity. Therapeutic Benefit: The subject's thinking may be restructured, so that situations or circumstances that were once perceived as extremely stressful are viewed in a less stressful, often more realistic, light.

STRESS MANAGEMENT TECHNIQUES

Technique: Psychopharmacology Procedure: Medications are used to alter psychological or physiological reactions to stress. Therapeutic Benefit: In conjunction with psychotherapy, people suffering from acute stress may benefit from temporary use of drugs to control anxiety, depression, and other stress-related disorders such as muscle tension.

DEVELOP REGULAR EXERCISES & BURN CALORIES

A PERSON HAVING 60 KG Wt WOULD BURN FOLLOWING CALORIES PER MINUTE Sitting Standing Desk Work Walking Dancing Swimming Jogging/Running Tennis ( 1 sugar cube contains 1 Cal 2 Cal 3 Cal 2-4 Cal 6-6.5 Cal 12 Cal 10-11 Cal 7-8 Cal 40 calories.)