COPING WITH STRESS Zulqarnain Aftab Badeeh-Ul- Jamal Moeza Arif malik 1817195 1817158 1817165 1. RESPONDING TO STRESS VIA FIGHT AND FLIGHT RESPONSE: • The stress response, or “fight or flight” response is the emergency reaction system of the body. • The fight or flight response is an automatic physiological reaction to an event that is perceived as stressful or frightening. • Purpose: Primitive reaction to prepare the body to “Fight” or “flee” from a harmful Situation. • Prepartion: Activating and deactivating processes in the body for energy efficiency. FIGHT AND FLIGHT RESPONSE: • In response to acute stress, the body’s sympathetic nervous system is activated by the sudden release of hormones. • This chain of reactions results in an increase in heart rate, blood pressure, and breathing rate and your entire body becomes tense and ready to take action. • After the threat is gone, it takes between 20 to 60 minutes for the body to return to its pre-arousal levels. STAGES OF FIGHT AND FLIGHT MODE EMOTIONAL AND BEHAVIORAL RESPONSES TO STRESS • Stress that energizes you and helps you reach a goal is called eustress. • Stress that makes you sick or keeps you from reaching a goal is called distress. THREE STRESS RESPONSE VARIABLES: 1.Your perceived competence in dealing with a stressful situation: Whether people believe they have the ability to handle a situation or not, plays a role in how they deal with stress. 2.Your reliance on core values when responding to stressful situations.: This describes when your responses are consistent with long-term goals and aspirations, rather than being influenced by the current situation. 3.Your level of avoidance of stressful feelings: Avoidance coping is characterized by a tendency to retreat from stressful life events. MANAGE STRESS WITH MINDFULNESS AND MEDITATION 1. You become more aware of your thoughts. 2. You don’t immediately react to a situation. 3. Mindfulness switches on your “being” mode of mind 4. You are more aware and sensitive to the needs of your body. 5. You are more aware of the emotions of others. 6. Your level of care and compassion for yourself and others rises. 7. Mindfulness practice reduces activity in the part of your brain called the amygdala. 8. You are better able to focus. 9. You can switch your attitude to stress. MINDFULNESS MEDITATION • Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. • There are a variety of health benefits associated with mindfulness, and one of those is improved sleep. • Mindfulness meditation can be practiced independently. • The steps are simple: take a seat, pay attention to the breath, and when your attention wanders, return. Following a guided meditation can also be helpful for beginners. MANAGING AND COPING WITH STRESS • Take a walk • Eat lunch somewhere pleasant • Relax your muscles with a body scan • Minimize multitasking • Get your face out of your phone • Play • Go for a swim • Read something out loud • Listen, really listen, to a piece of music • Take a vacation COPING WITH STRESS – PSYCHOLOGICAL FIRST AID • Psychological First Aid (PFA) is an evidence-informed approach that is built on the concept of human resilience. • PFA aims to reduce stress symptoms and assist in a healthy recovery following a traumatic event, natural disaster, public health emergency, or even a personal crisis. • The purpose of psychological first aid is: • To help stabilize the emotional impact of the incident. • Provide support and basic needs. • Connect the affected individual with information and resources. • Goal: reduce distress, assist with current needs, and promote adaptive functioning, BASIC COMPONENTS OF THE PSYCHOLOGICAL FIRST AID • Offering the assurance of safety. • Calm the patient. • Promoting self and collective efficacy. • Promoting a sense of connectedness. • Create hope. PSYCHOLOGICAL FIRST AID ACTIONS • Prepare. • Look. • Safety. • Make a Connection. • Ask about needs and concerns. • Listen and help people feel calm. • Link. THANK YOU!
