Ms. Sunitha Ranjan
Assistant Professor
RGNIYD
Sriperumbudur.
Email: sunita.ranjan2008@gmail.com

COMPLEX INTERACTION
ENVIRONMENTAL DEMAND
COPING ABILITY
STRESS – THE MODERN DAY PLAGUE

Our response to events that disrupt or threaten to disrupt our physical or psychological functioning.
Stress can be defined as the pattern of response as individual makes to events that disturb his or her equilibrium or exceed coping abilities.

• Stress can arise from negative as well as positive events.
•
• Positive events- marriage, receiving an unexpected job promotion.
Negative events- death of near and dear, conflict, unmet needs and desires, work load.

Activators of stress
Events or situations in our environment that cause stress.
The variety of external and internal stimuli that evokes stress.
Eg. Hurricanes, fires, crashes or rude people, losing one’s car key, delays etc..

Doing what you do not love to do
Desire/unmet needs
Poor time management.
Work stress
Strained family relationships

‘EU STRESS’ - Stress has a beneficial effect. Good Stress. Stress experienced during a wedding, new job, taking a new sport that results in personal growth.
‘DI STRESS’ – When events have a harmful effect. Stress experienced during a funeral. This does more damage.

HYPER STRESS – Excessive Stress – occurs when events including positive ones pile up and stretch the limits of our adaptability
Eg: People already under stress may experience hyper stress when a terrorist attack occurs.
HYPOSTRESS – Insufficient stress – It occurs when we lack stimulation.
Eg: Monotonous jobs

3 stages in Selye’s General Adaptation Syndrome
Stage 1 – Alarm
Reaction
Stage 2- Resistance
Stage 3- Exhaustion

Destructive Approach
Emotional Behaviour
Anger
Aggression
Not listening
Fixed Solution
Ego-centric
Closed/nonnegotiable
Constructive approach
Mature Behaviour
Patience
Assertion
Active Listening
Alternative solution
Problem-centered
Open/negotiable

How do I know that I am stressed?
BEHAVIORAL RESPONSES
EMOTIONAL REACTIONS
PHYSIOLOGICAL SYMPTOMS
COGNITIVE SYMPTOMS

Behavioural Symptoms
– Nail biting, Foot or finger tapping, dieting, compulsive eating
Emotional Symptoms
– Irritability and restlessness, Aggressiveness, anxiety and nervousness, withdrawal, substance abuse, lack of concentration
Physical Symptoms
– Aches and pains, Dry mouth/throat, excessive sweating, nausea or vomiting, indigestion

Problem in concentration
Memory
Decision
Lose sense of humour

The strength to face positive or negative stressful situations
Deal with accompanying emotions and look for solutions that are most beneficial
Coping strategies are actions that people can take to master, tolerate, reduce or minimize the effects of stressors.

Activity – Stressor Scale
Prevent
Control
Manage stress

Post Traumatic Stress Disorder
Cardiovascular diseases
Blood Pressure
Sleeping Problems
Frequent colds
Unusual Fatique
Frustration

Anger
Irritability
Eating disorder
Problem in concentration
Memory
Improper decision

TECHNIQUES OF STRESS
MANAGEMENT
Physical Strategies
-Relaxation
-Massage
-Exercise

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

Cognitive Strategies
-Re-appraising the problem
-Reframing
-Learning from the problem
-Making social comparisons

Social Strategies
-Relying on friends and family
-Finding a support group
-Helping others

Yoga and deep breathing techniques
Muscle relaxation technique
Imagery –
Use your imagination to recreate the place or scene that is very relaxing.
Meditation as a Coping Mechanism

Positive Attitude –
Attitude is all about Choice.
Improve Interpersonal Relationships
Emotional Wisdom –
Understand feelings and increase emotional coping skills
Time management

Modify your environment
– Be assertive
– Withdraw if necessary
– Compromise when appropriate (conformity, negotiation, substitution)
Altering your Life Style
– Build greater stress tolerance
– Change your pace of life
– Control distressful thoughts
– Acquire Problem solving skills
– Seek social support

Anger is an emotional state that may range from minor irritation to intense rage.
The external expression of anger can be found in facial expressions, body language, physiological responses, and at times in public acts of aggression.

Anger is an emotion that gets out of control, leading to stress, unhealthiness and unhappiness.
Uncontrolled anger can seriously harm your personal and professional life, because it can become incredibly destructive – to yourself and the people around you.

A key part of anger management courses is often to learn to recognise the thinking patterns that underlie their behaviour and how to shift these unhelpful patterns.

Fantasize -
One safety valve is to act our hostilities toward others in your mind.
Empathize with the people who are producing the anger.
Diminish the importance of situation
Use diversionary tactics
Write about your feelings
Maintain a “Hostility Log”
Listen

Time management is a simple and practical technique of planning and structuring a day.
This means allocation of time for different subjects, household activities, leisure, play, self-care, entertainment, sleep and other miscellaneous activities over 24 hours.

Planning and structuring a day helps a person to be in control of the situation and makes the person feel that he/she has played a meaningful role in life.

Reduce excessive worry and anxiety
Decrease bodily symptoms of stress and tension
Learn specific and practical coping strategies
Promote inner peace and contentment
Strengthen social skills and self-confidence
Improve academic and work achievement
Enhance physical well-being.
Increase body awareness and enhance daily functioning

Sunitha Ranjan
Dept. of Life Skills Education, RGNIYD
Email:sunita.ranjan2008@gmail.com