6.Stess and Its Effect 4 RNC (1).a comprehensive ppt
- 1. Stress and Its Effects
- 2. Stress • Stress is a feeling of emotional or physical tension. It can come from any event or thought that makes you feel frustrated, angry, or nervous.
- 3. How do you know when you’re stressed? • Snap at friends/family • Overeat • Self-isolate and/or avoid others • Oversleep • Procrastinate (to delay something) • Poor judgment • Get sick/catch a cold
- 4. Causes The top 10 causes of stress in life are: • Physical illness • Tension at work or within the family • Divorce • Death in family • Moving • Jail term • Marriage • Debt • Unemployment • Major life changes
- 5. Not all stress is rooted in external issues. Stress may also be self-created via: • Lack of ability to accept uncertainty • Negativity • Impractical perfectionism, expectations • Low self-esteem • Loneliness
- 7. Stress Related Symptoms Physical Feeling tired and drained, with no energy Frequent headaches, back pain, body aches Frequently sick Changes in sleep and/or appetite
- 8. Emotional Feelings of failure and self-doubt Loss of motivation Decreased satisfaction and enjoyment
- 9. Behavioral Isolation Procrastinating Anger and/or irritation with others
- 10. Cognitive Indecisiveness Difficulty concentrating Racing thoughts Memory challenges
- 11. Common effects of stress ... ... On your body ... On your mood ... On your behavior Headache Muscle tension or pain Chest pain Fatigue Change in sex drive Stomach upset Sleep problems Anxiety Restlessness Lack of motivation or focus Irritability or anger Sadness or depression Overeating or under eating Angry outbursts Drug or alcohol abuse Tobacco use Social withdrawal Source: American Psychological Association's "Stress in America" report, 2010
- 12. Emotional Symptoms Symptoms that may indicate psychological stress include, mood swings, excitability or quick temper, agitation, inability to unwind or relax, experiencing feelings of over-load, and depression or generalized sadness.
- 13. Behavioral Symptoms To try to relieve stress, people often behave in the following ways: • Eating more or less than usual • Sleeping excessively or insufficiently • Isolating themselves from other people • Stalling or ignoring obligations • Consuming alcoholic beverages, cigarettes, or does drugs to slow down • Engaging in anxious habits such as pacing, nail biting, chewing on lip, tapping, knee bouncing, etc.
- 14. Common Stress Management Techniques Basic self-care and lifestyle strategies Eating healthy Good sleep hygiene Mini-breaks Exercise Interpersonal strategies Good relationships Social support Learn to say “no” Learn and use good communication skills Emotional Strategies Express your feelings Laugh more often Relaxation techniques Cognitive Strategies Challenge negativity Perspective Spiritual/Philosophical Strategies Increase prayer, faith Clarify your values
- 15. Stress Response • The Body’s Stress Response • When you perceive a threat, your nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol. These hormones rouse the body for emergency action.
- 16. • Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and your senses become sharper. • These physical changes increase your strength and stamina, speed your reaction time, and enhance your focus – preparing you to either fight or flee from the danger at hand.
- 17. Kinds Of Stress • 1. ACUTE STRESS : It is caused by things that have upset or worried us in the recent past and by pressures and worries of the future... -deadline to meet -traffic jam -an argument with your spouse
- 18. Kinds Of Stress • 2. EPISODIC ACUTE STRESS: • occurs when someone gets frequent bouts of acute stress. • People with this kind of stress will often times take on more responsibilities & projects than they can handle. • People in this situation tend to over-react, be short tempered, irritable, anxious and tensed. They are always in a hurry and are disorganized and can seem hostile.
- 19. Kinds Of Stress • 3. CHRONIC STRESS : Occurs when someone feels trapped in a bad situation. • unrelenting demands • pressures that never seem to end • poverty • unhappy relationships or feeling trapped.
- 21. Stress management strategy 1: Avoid unnecessary stress • Learn how to say “no” – • Avoid people who stress you out( during stressful situations)– • Take control of your environment – • Avoid hot-button topics –
- 22. Stress management strategy 2: Alter the situation • Express your feelings instead of bottling them up. • Be willing to compromise. • Be more self-confident. • Manage your time better.
- 23. Stress management strategy 3: Adapt to the stressor • Reframe problems. • Look at the big picture (Optimistic approach). • Adjust your standards as Islam mention. • Adjusting Your Attitude
- 24. STRESS MANAGEMENT STRATEGY 4: ACCEPT THE THINGS YOU CAN’T CHANGE • Don’t try to control the uncontrollable. • Share your feelings. (Islamic scholars pious people). • Learn to forgive and forget.
- 25. Thank you BSN 3rd Year for the Teacher’s Day wishes