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How to Deal With Stress

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Extracted from: 'wikihow.org' on How to Deal with Stress, How to Reduce Stress, How to Relieve Stress; and from 'mindtools.com' on Stress Management. – PowerPoint PPT presentation

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Title: How to Deal With Stress


1
What is stress?
A response to any situation we find challenging,
frightening, or difficult
Stress is your bodys way of responding to any
kind of demand. It can be caused by both bad and
good experiences
? Stress can also be the confusion created
when one's mind overrides the body's basic desire
to beat up that person who desperately deserves
it!! ! ?
2
The How Why of Stress
  • Job Insecurity
  • High Performance Demand
  • Over-bearing Boss
  • Workplace Culture
  • Personal or Family Problems
  • Unrealistic expectations- FROM OTHERS AND SELF
  • Taking things personally
  • Exaggeration
  • Rigid thinking, Fixity
  • These are just few reason that lead to stress.
  • Can you name a few that are not mentioned here?

2
3
Different types of stress
2. Relationship/Family Related Stress
  • Work-Related Stress

4. Health related stress
3.Financial stress
4
Work Related stress
  • Always to much work never able to relax
  • High pressure periodsdeadlines , Targets.
  • Efforts often seem for nothing Dont get
    satisfying results
  • I have to work harder than Colleague and friends
    to get the same results
  • My job takes up too much time I cant afford to
    cut back
  • My stress is complicated by commitments I cant
    get out of

5
Relationship/Family Related Stress
  • Tension with family, friends or romantic partner
  • Incompatibility with Partners habits, schedule,
    lifestyle etc
  • Change in relationship love lost/gained new
    romantic partner
  • Death of a close friend or family member
  • 5. Parents divorce, separation or conflicts.
  • 6. Interpersonal conflict trouble expressing
    needs or standing up for rights
  • 7. Reluctant to ask for help
  • 8. Trouble saying no

6
Mind control
  • Worry about what people think?
  • More time spent thinking about what can go wrong
    than what can go right
  • More time spent thinking about what DID go wrong
    than where you can go from here
  • No time to think, always having to do
  • Motivation problems, difficulty getting started
  • 6. Tendency to get too worked up when under
    pressure or in a crisis
  • 7. Tendency to feel low, dwell on how bad
    things are
  • 8. Often feel guilty.

7
Health related stress
  • Insufficient sleep
  • Frequent colds, backaches, neck pain and other
    sickness
  • Negative effects from caffeine, nicotine,
    alcohol, etc.
  • Uncomfortable chair, poor posture, excessive
    time hunched over book or computer.
  • Eye Strain (wrong glasses, poor lighting,
    computer screen overload)
  • 6. Inadequate nutrition, missed breakfast and
    meals, reliance on junk food
  • 7. Lack of exercise- sedentary life style
  • 8. Aversive environment

8
Look at the pictures closely.
9
Is the picture moving?
10
Is the picture moving?
11
Is the picture moving?
12
Stress level testing!!
13
Your test scores..
Scores 1- 5 Pretty good control!, you are a
chilled out person! ? Scores 5- 10 Danger
zone!! unwind , relax watch out!! Scores 10
- Ouch!! You may need help ASAP!!!
14
Stress Management
So What can you do to alleviate excessive stress?
  • Its all about managing your
  • Time
  • Lifestyle
  • Attitudes
  • Reactions
  • And most importantly Perception plays a key role
    in interpreting how stressful situations are.

14
15
How Do You Know You Are in Trouble?
  • You cant shake the images from your mind.
  • You work increasingly long hours.
  • Work becomes more important than family and
    friends.
  • You feel angry at the system and short
    tempered all the time.
  • You are irritable and impatient.

16
The Stress Cycle
An event occurs of neutral value or meaning
The individual appraises whether the event is a
threat or a challenge
After a period of rest, the individual is able
to prepare for and meet a new threat or
challenge
Bio-chemicals are released to enhance the
ability of ones mind and body to respond
Fatigue follows the depletion of bio-chemicals
from the exertion
The bio-chemicals are depleted through the
exertion to meet the threat or challenge
The individual responds to the threat or
challenge through fight or flight
17
  • DEALING WITH STRESS

18
Dealing with Stress
Recognize the root cause
19
ABC Strategy
  • A Awareness
  • Be aware of your stress levels and their causes
  • B Balance
  • A certain level of stress is good. Know the level
    of stress that can motivate/ stimulate you
  • C Control
  • Chalk out ways and means of combating stress

19
20
Recognize what you can change
  • Can you change your stressors by avoiding or
    eliminating them?
  • Can you reduce their intensity (manage them over
    time instead of immediately)
  • Can you shorten your exposure to stress (take a
    break, leave)
  • Can you devote the time necessary to make a
    change?

21
Self-Monitoring
  • What combination of symptoms do I seem to
    experience habitually when under stress?
  • How do my thoughts, attitudes, and reactions seem
    to change under stress?
  • How long a period of time can I work under stress
    before my performance begins to suffer?
  • How do I develop a conscious awareness of how I
    am thinking, feeling, reacting, and functioning
    under stress?

22
Reduce the intensity of your emotional reactions
  • Are you expecting to please everyone?
  • Are you overreacting and viewing things as
    absolutely critical and urgent?
  • Work at adopting moderate views, see stress as
    something you can cope with, not something that
    overpowers you
  • Do not labor on the negative and/or the what ifs

23
Learn to moderate your physical reactions to
stress
  • Slow, deep breathing will bring your heart rate
    and respiration back to normal
  • Relaxation techniques can reduce muscle tension.
  • Medications, when prescribed by a physician can
    help in the short term.

24
Build your physical reserves.
  • Exercise for cardiovascular fitness 3 4 times a
    week
  • Eat well-balanced, nutritious meals
  • Maintain your ideal weight
  • Avoid nicotine, excessive caffeine and other
    stimulants
  • Mix leisure with work. Take breaks and get away.
  • Get enough sleep. Be consistent with your sleep
    schedule.

25
Eliminating Stress From Your Environment
  • A poorly organized living space can be a major
    source of stress.
  • If your environment is well organized and
    pleasant, then it can help to reduce stress and
    increase productivity.
  • Some people under stress need a calm environment,
    others may enjoy the raised levels of arousal
    associated with the 'buzz' of a busy space.

26
Personal Space
  • It is important for people to feel that they
    have sufficient personal space at work and at
    home.
  • Where no personal space is available, then you
    can establish some feeling of ownership by
    bringing personal objects such as small plants or
    photographs of loved-ones.
  • Block off a space using furniture, sheet or
    divider when you
  • need some space.

27
Maintain your emotional reserves
  • Develop mutually supportive friendships/relationsh
    ips.
  • Pursue realistic goals which are meaningful to
    you, rather than goals other have for you that
    you do not share.
  • Expect some frustrations, failures and sorrows.
  • Always be kind and gentle with yourself be a
    friend to yourself.

28
Dealing with stress..
  • Communicate
  • Talk to a friend or even to your pets
  • Write it down in your journal
  • Laugh
  • Keep your sense of humor make fun of your
    situation
  • Hang out in a pair/group and enjoy yourself
  • Be goofy sometimes
  • Apologize and forgive
  • Be thankful

29
Dealing with stress..
  • Take a deep breath, a warm bath, then a nap
  • Exercise, and eat what you like, but in
    moderation
  • Stop worrying about things you cannot change
  • Be organized and implement time management
  • Learn to say No
  • Be proactive rather than reactive
  • Be optimistic and visualize positive things
  • Listen to music, and/or dance
  • Practice yoga, meditation, or imagery meditation
  • Do nothing! Just sit back and relax

30
Meditation techniques
  • The essence of meditation is to quiet your
    thoughts by focusing completely on just one
    thing.
  • Unlike hypnosis, which is more of a passive
    experience, meditation is an active process which
    seeks to exclude outside thoughts by
    concentrating all mental faculties on the subject
    of meditation.
  • Keep your body relaxed. It should be in a
    position that you can comfortably sustain for a
    period of time (20 - 30 minutes is ideal).

31
Breathing
  • Focus your attention on your breathing.
  • Concentrate on breaths in and out. Count your
    breaths using the numbers 0 to 9.
  • Visualize images of the numbers changing with
    each breath.
  • Alternatively, visualize health and relaxation
    flowing into your body when you inhale, and
    stress or pain flowing out when you exhale.

32
Focusing on an object
  • Completely focus attention on examination of an
    object.
  • Look at it in immense detail for the entire
    meditation. Examine the shape, color differences,
    texture, temperature and movement of the object.
  • Objects often used are flowers, or flowing
    designs. However you can use other objects
    equally effectively (e.g. alarm clocks, desk
    lamps, or even coffee mugs!)

33
Focus on a sound
  • Some people like to focus on sounds. The classic
    example is the Sanskrit word 'Om', meaning
    'perfection'.

34
Imagery
  • Create a mental image of a pleasant and
    relaxing place in your mind. Involve all your
    senses in the imagery see the place, hear the
    sounds, smell the aromas, feel the temperature
    and the movement of the wind. Enjoy the location
    in your mind.

35
Noise
  • Large amounts of background noise during the
    day can cause irritability, tension and headaches
    in addition to loss of concentration.
  • Solutions
  • Use of quiet rooms when concentration is needed
  • Use earplugs
  • Try a pleasantly assertive approach. Ask that
    music is turned down or that the person use
    headphones

36
Decoration and Tidiness
  • A chaotic and cluttered living or work space adds
    to stress.
  • Dont be dogmatic, but keep the area you are
    working in free of clutter.
  • Have calming and happy decorations.

37
Consult a Professional
  • Stress can be health-related
  • Stress can be more serious than expected
  • In severe cases, stress can cause chest pain,
    dizziness, headache, etc.
  • See a health professional for medical advice
  • Avoid self-medication or indulgence
  • Dont blame yourself
  • Dont give up on yourself, youre a unique
    individual

38
Beat the Stress
The Homeopathic Way at Dr. Batras Positive
Health Clinic
39
Myths about homeopathy
Myth 1. Homeopathic medicines are only sugar
pills Myth 2. Homeopathy is slow acting Myth
3. One has to follow strict dietary I
restrictions while on homeopathic treatment.
Myth 4. The homeopath gives the same white
pills for all types of illnesses. How can they be
really effective? Myth 5. Homeopathy cannot be
used in diabetic patients.
40
Homeopathy does what others dont
  • Homeopathic treatment can help you tackle
    psychological conditions like anxiety and
    depression
  • It can help you to relax physically and mentally
    so that you sleep well and combat fatigue
  • Homeopathy has a lot to offer even in
    cardiovascular and Respiratory disorders
  • Autoimmune disorders such as psoriasis, vitiligo,
    and rheumatoid arthritis respond the best to
    Homeopathy
  • It is extremely effective in the treatment of
    stress-related hair loss, headaches, weight gain,
    diabetes and impotency

41
Common Diseases due to Stress
  • Sleep Disorders
  • Irritable Bowel Syndrome
  • Coronary Heart Disease
  • Sexual Dysfunction
  • Hair Loss
  • Skin Diseases
  • Acid Peptic Disease
  • Alcoholism
  • Asthma
  • Fatigue
  • Migraine
  • Hypertension

41
42
Hair Loss
90 patients of Alopecia areata preferred getting
treated by alternative systems of medicine rather
than mainstream medicine. - A study that was
conducted in Italy
43
Anxiety
Patients taking homeopathic medicines for anxiety
were 2.45 times more likely to experience
positive therapeutic effects than the ones that
were taking placebo. - A meta-analysis of 189
trials using Homeopathy, 89 of which fit
pre-defined criteria by Linde et al.
44
Obesity
Patients on a homeopathic remedy Helianthus
tuberosus D1 showed an average decrease of 7.2 kg
and 2.3 BMI as compared to those on placebo who
had a decrease of 4.7 kg and 1.5 BMI. - A
randomized double blind trial conducted in
Germany in 1994
45
Hypertension
Homeopathy proved to be effective in treating
hypertension in two different studies. -
Bignamini and Master in 1987
46
Depression
58 patients suffering from major depression,
social phobia or panic disorder responded
favourably to individualistically prescribed
homeopathic remedies - A trial to assess the
efficacy of homeopathic treatment in depression,
using the clinical global improvement scale
(CGIS)?
47
Migraine
Evaluation by neurologists revealed significant
reduction in the frequency of migraine attacks in
homeopathic patients - A randomized,
double-blind, placebo-controlled clinical trial
conducted to evaluate the efficacy of Homeopathy
in preventing migraine attacks and accompanying
symptoms
48
Sleeplessness
63 patients on Homeopathy had increased sleep
time, reduced interruptions during sleep, and
reduced nervousness without any side-effects. -
Two double-blind studies compared the action of
Quietude, a homeopathic preparation popular in
France, with diazepam (Valium) on patients with
sleeplessness.
49
Chronic Fatigue
33 of chronic fatigue patients on Homeopathy
improved significantly as compared to only 3 of
patients on placebo. - A controlled clinical
trial on the effect of Homoeopathy on chronic
fatigue, published in the International Journal
of Alternative and Complementary Medicine
50
Irritable Bowel Syndrome
The results indicated that participants taking
the homeopathic remedy improved to a greater
extent than those taking placebo. - A 14-week,
double-blind trial, in which 100 people with
irritable bowel syndrome received Asafoetida D3
or placebo.
51
Ischemic Heart Disease
Crataegus, a homeopathic drug, was found to be
effective in reducing both systolic and diastolic
blood pressure - An observational cohort study
to evaluate the efficacy of homeopathic Crataegus
in cardiac insufficiency
52
Rheumatoid Arthritis
  • 82 patients treated by Homeopathy enjoyed
    improvement in rheumatoid arthritis
  • Double blind controlled study conducted in
    Britain in 1980

53
Diabetes
The number of patients that achieved glycaemic
control under the combination of a hypoglycaemic
drug along with homeopathic treatment was nearly
double (97) that of patients on the
hypoglycaemic drug alone (47)? - A clinical
trial conducted in Athens
54
Sleep!!! Zzzzzz
Zzzzzzzzzzz..
55
Worst case scenarios!!!! _at_
56
Examples of stressed-out situations- Kindly share
a few with us.
  • Examples of "overload" situations are common in
    today's world
  • You and your spouse both work full time while you
    are raising your family. At the same time, your
    parents are retired, in ill health, and are
    dependent on your help with shopping and running
    errands.
  • You are a single person living alone, and your
    salary isn't rising as fast as the rate of
    inflation. It's getting harder each month to pay
    the bills.
  • You are a divorced parent and share the custody
    of your children with your former spouse. But the
    friction between the two of you on matters
    concerning the children is becoming more bitter
    and more frequent.
  • The expectations and competition at your
    workplace is becoming fierce. You find yourself
    coming in early, staying late, and taking on more
    work than you can handle.

57
WAYS TO COMBAT A BAD DAY!
58
In a Nutshell Just Unwind
58
59
A Balanced Diet

60
8 SuperFoods to Combat Stress
the
  • Complex CarbsCarbs prompt brain to make more
    serotonin (the calming brain chemical). Good food
    choices are whole-grain breakfast cereals,
    Wholewheat/multigrain bread, Ragi, Jowar, Brown
    rice, Oats.
  • Oranges, Amla, GuavaHigh in vitamin, crucial to
    replenish the stores used up during stress..
  • SpinachMagnesium (which spinach is an excellent
    source of) helps regulate cortisol levels.
  • Dried ApricotsApricots are rich in magnesium,
    which is a stress-buster and a natural muscle
    relaxant as well.
  • Oily FishOily fish keeps cortisol and adrenaline
    in line. Omega-3 fatty acids, found in salmon,
    sardine,mackere, can prevent surges in stress
    hormones.
  • AvocadosAnother food that will help keep your
    blood pressure in check is avocados. Experts
    suggest that potassium is one of the best ways to
    deal with high blood pressure. Half an avocado
    has more potassium than a medium-sized banana!
  • Almonds, Pistachios WalnutsAlmonds are packed
    with B and E vitamins, which help boost your
    immune system, and walnuts and pistachios help
    lower blood pressure.
  • Green VegetablesBroccoli, kale, and other dark
    green vegetables are powerhouses of vitamins that
    help replenish our bodies in times of stress.
  • Did you Know A bowl of warm oatmeal, pudding or
    chicken noodle soup, actually boost levels of
    serotonin.

61
STRESS BUSTER NUTRIENTS
  • Nutrients
  • Vit C
  • Vit A Beta Carotene
  • Vit E
  • Vit B5
  • Magnessium
  • Food Source
  • Amla, guava, jamun, pineapple, pear, lemon/lime,
    broccoli, capsicum, strawberries,
    grapefruit,melon, sweet potato, spinach, cabbage.
  • Oily fish, eggs, papaya, carrots, mango and all
    orange, yellow and green fruits/vegetables.
  • Green leafy vegetables, vegetables oils,
    wholegrains, nuts and eggs
  • Salmon, curd, chicken, sweet potatoes, pulses and
    legumes, egg, mushrooms, wholegrains, peas, nuts,
    dates, salt water fish
  • Almonds, beans, spinach, oats, peanut butter,
    soya milk, corn, wholegrains especially brown
    rice, curd, banana.
  • Oysters, flax seeds or linseeds, nuts, oats,
    crab, turkey, soybeans, chicken, fish and eggs.
  • Brazil nuts, wheat germ, shell fish, tuna, eggs,
    garlic, oats.

62
Learn to Relax
  • Sit quietly and comfortably
  • Close your eyes
  • Start by relaxing the muscles of your feet and
    work up your body relaxing muscles
  • Focus your attention on your breathing
  • Breathe in deeply and then let your breath out
  • Count your breaths, and say the number of the
    breath as you let it out
  • Do this for ten or twenty minutes

Lets try a few stress busting exercises.
63
BPO Stress factors.
  • One of the biggest concerns for BPO employees
    are-
  • 1. The monotonous sitting posture all day.
  • 2. Back pain, neck pain, shoulder pain.
  • 3. Hair loss due to stress.

64
Shoulder exercise
65
Stress relieving exercises Neck and Back
66
Postures
  • One of the biggest problems BPO employees are
    facing is their sitting posture.

67
What Dr Batras will do for you
Special treatment for any health related problems

Acne, Allergies, Acidity, Arthritis, Breathing
disorders, Backaches, Common children's problems,
Constipation, Dark skin, Eczema, Excessive Dry
skin, Hair-loss, Headaches, Irritable bowel
syndrome, Psychological disorders, Phobias,
Psoriasis, Stress, Sleeplessness, Sinusitis, Skin
disorders, Stress related disorders, Thyroid
related disorders, Urticaria and White patches
etc. Come take our BMI test, hair and skin
analysis.
68
What Dr Batras will do for you
  • Our state of Art Body Fat Analyser will help us
    diagnose your visceral fat which is very
    important indicator of obesity
  • Our state of Art Video microscope will predict
    your hair loss before it actually occurs so that
    you can start treatment in advance and protect
    your hair

69

Our Clinics in Bangalore
Koramangala 118, Raheja Arcade, 80 feet Rd,
Koramangalam Industrial Estate, Next
to UTI Bank Tel (080) 41216601 - 05
Jayanagar Mangal Sagar, Plot No. 183/16, 5th
Cross Road, 4th Block, Diagonal Road, Opp.
Police Station Tel (080) 30936400 / 32971235
Indira Nagar 1st Floor, 483, CMH Road, Binna
Mangala, 1st Stage, (Diagonally opposite
KFC)? Tel (080) 41515090 - 94

Malleswaram Ground Floor,
Soundarya Paramount, Commercial Shopping
Complex, 5th Cross Road, Malleswaram Tel (080)
41280404 - 06
Ulsoor 1/2 Green Residency, 14 Kensington
Road Off Old Madras Road, Next To Philips
Software Tel (080) 25307234 / 7266
R.T. Nagar Bldg. No.6, PNT Colony, Next to
Shanti Sagar Hotel Tel (080) 41532271 to 74
70
Thank you for coming, heres wishing you a
STRESS FREE healthy life!!
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