1. LECTURE
DELIVERED BY
SQN LDR AY MOHAMMED

3. TOPIC
STRESS MANAGEMENT

5. INTRODUCTION

7. A STRESSED OUT STUDENT
Source:

9. ...STRESS IS A NATURAL PART OF LIFE, BUT SIGNIFICANT STRESS CAN HAVE A BIG IMPACT ON HUMAN HEALTH. UNMANAGED STRESS CAN CAUSE INSOMNIA, AND A PLETHORA OF OTHER PHYSICAL AILMENTS...

11. AIM
TO CREATE AWARENESS AMONGST THE PERSONNEL OF DHML ON HOW TO MANAGE STRESS

13. SCOPE 1. DEFINITIONS 2. TYPES OF STRESS
3. SIGNS AND SYMPTOMS OF STRESS
4. CAUSES AND EFFECTS OF STRESS
5. STRESS MANAGEMENT MEASURES
6. STRESS MANAGEMENT MODELS
7. STRESS MANAGEMENT TECHNIQUES
8. SUMMARY OF STRESS MANAGEMENT RULES

15. SCOPE 1. DEFINITIONS 2. TYPES OF STRESS
3. SIGNS AND SYMPTOMS OF STRESS
4. CAUSES OF STRESS
5. STRESS MANAGEMENT AND COPING GUIDELINES

17. DEFINITION OF STRESS
AS THE PHYSICAL AND PSYCHOLOGICAL PROCESS OF REACTING TO AND COPING WITH EVENTS OR SITUATION THAT PLACE PRESSURE UPON A HUMAN BEING

19. DEFINITION OF STRESS
‘AS PRESSURE OR TENSION EXERTED ON MATERIALS OBJECT, OR A STATE OF MENTAL, EMOTIONAL OR OTHER STRAIN’ - CONCISE OXFORD DICTIONARY

21. DEFINITION OF STRESS
EMOTIONAL AND PHYSICAL WAY IN WHICH WE RESPOND TO PRESSURE

23. DEFINITION OF STRESSOR
A CHEMICAL OR BIOLOGICAL AGENT, ENVIRONMENTAL CONDITION, EXTERNAL STIMULUS OR AN EVENT THAT CAUSES STRESS TO AN ORGANISM
- WIKIPEDIA

25. DEFINITION OF STRESS MANAGEMENT
THE WIDE SPECTRUM OF TECHNIQUES AND PSYCHOTHERAPIES AIMED AT CONTROLLING A PERSON’S STRESS LEVEL ESPECIALLY CHRONIC STRESS

27. SCOPE 1. DEFINITIONS 2. TYPES OF STRESS
3. SIGNS AND SYMPTOMS OF STRESS
4. CAUSES OF STRESS
5. STRESS MANAGEMENT AND COPING GUIDELINES

29. TYPES OF STRESS 1. BASIC STRESS 2. CUMULATIVE STRESS
3. CRITICAL/TRAUMATIC STRESS

31. TYPES OF STRESS
1. BASIC STRESS

32. AN EMPLOYEE SHOWING SIGNS OF BASIC STRESS
Source:

34. TYPES OF STRESS
1. BASIC STRESS
2. CUMULATIVE STRESS

35. AN EXAMPLE OF CUMULATIVE STRESS
Source:

37. TYPES OF STRESS 1. BASIC STRESS 2. CUMULATIVE STRESS
3. CRITICAL INCIDENT STRESS

38. LIFE THREATENING SITUATION CAUSING CRITICAL STRESS
Source:

40. SCOPE 1. DEFINITIONS 2. TYPES OF STRESS
3. SIGNS AND SYMPTOMS OF STRESS
4. CAUSES OF STRESS
5. STRESS MANAGEMENT AND COPING GUIDELINES

41. SIGNS OF STRESS
1. COGNITIVE
2. EMOTIONAL
3. PHYSICAL
4. BEHAVIOURAL

43. COGNITIVE SIGNS OF STRESS
1. IMPAIRED MEMORY
2. INABILITY TO CONCENTRATE
3. POOR JUDGEMENT, SEEING ONLY THE NEGATIVE SIDES OF ISSUES
4. ANXIOUS OR RACING THOUGHTS

44. EMOTIONAL SIGNS OF STRESS
1. EXCESSIVE WORRYING
2. MOODINESS
3. IRRITABILITY
4. AGITATION
5. INABILITY TO RELAX
6. FEELING LONELY OR ISOLATED
7. DEPRESSION
A STRESSED MAN
Source:

45. PHYSICAL SIGNS OF STRESS
1. ACHES
2. PAINS
3. DIARRHEA OR CONSTIPATION
4. NAUSEA
5. DIZZINESS
6. CHEST PAIN
7. TACHYCARDIA
AREAS OF THE BODY AFFECTED BY STRESS
Source:

46. BEHAVIOURAL SIGNS OF STRESS
1. ANOREXIA
2. INSOMNIA/HYPERSOMNIA
3. LOSS OF SEX DRIVE
4. SUBSTANCE ABUSE ESPECIALLY ALCOHOL, TOBACCO, SLEEPING PILLS
A STRESSED MAN
Source:

48. SCOPE 1. DEFINITIONS 2. TYPES OF STRESS
3. SIGNS AND SYMPTOMS OF STRESS
4. CAUSES OF STRESS
5. STRESS MANAGEMENT AND COPING GUIDELINES

50. CAUSES OF STRESS
1. BOTH POSITIVE AND NEGATIVE STRESSORS CAN LEAD TO STRESS
2. THINGS THAT PUT HIGH DEMAND ON AN INDIVIDUAL OR FORCES HIM TO ADJUST HIS LIFESTYLE CAN BE STRESSFUL
3. POSITIVE EVENTS SUCH AS GETTING MARRIED, BUYING A HOUSE, SUCCESSFUL COMPLETION OF TRAINING PROGRAMME CAN CAUSE STRESS

52. TRAFFIC JAM IN LARGE CITIES
Source:

54. SOME TOP CAUSES OF STRESS
1. MARITAL SEPARATION
2. JAIL TERM/IMPRISONMENT
3. DEATH OF CLOSE RELATIVES
4. INJURY OR ILLNESS
5. MARRIAGE
6. LOSS OF JOB
7. RETIREMENT
8. POVERTY
9. UNEMPLOYMENT
10. VIOLENT CRIMES ESPECIALLY ARMED ROBBERY, HIRED ASSASSINATION ETC
11. ACTIVITIES OF MILITANTS (NIGER DELTA/ BOKO HARAM)
12. INFERTILITY
13. POOR ENVIRONMENTAL HYGIENE/WASTE DUMPS
14. POOR SOCIAL INFRASTRUCTURES; POWER AND WATER SUPPLY

56. EFFECTS OF STRESS

57. CONNIE LILLAS
Source:

58. THE 3 MOST COMMON WAYS PEOPLE RESPOND TO STRESS
1. FOOT ON GAS”: DESCRIBES AN ANGRY OR AGITATED STRESS RESPONSE
2. “FOOT ON BRAKE” IS A WITHDRAWN OR DEPRESSED RESPONSE
3. “FOOT ON BOTH” IS A TENSE AND FROZEN STRESS RESPONSE. THE INDIVIDUAL LOOKS PARALYSED AND FREEZES UNDER STRESS

60. HEALTH PROBLEMS OF LONG TIME STRESS
1. HYPERTENSION
2. INCREASED RISK OF HEART ATTACK AND STROKE
3. INFERTILITY
4. HASTENED AGING PROCESS
5. ANXIETY AND DEPRESSION
6. BRONCHIAL ASTHMA
7. PEPTIC ULCER
8. OBESITY
9. DIABETES MELLITUS
10. SLEEP DISORDERS
11. DERMATOLOGICAL DISORDER E.G ECZEMA, ACNE.

61. SCOPE 1. DEFINITIONS 2. TYPES OF STRESS
3. SIGNS AND SYMPTOMS OF STRESS
4. CAUSES OF STRESS
5. STRESS MANAGEMENT MEASURES

62. STRESS MANAGEMENT
MEASURES

64. ... STRESS MANAGEMENT IS ALL ABOUT TAKING CHARGE; THAT IS TAKING CHARGE OF YOUR EMOTIONS, THOUGHTS, SOCIAL, WORK SCHEDULE AND ENVIRONMENT AS WELL AS DEALING WITH PROBLEMS.....

66. STEPS TO STRESS MANAGEMENT
1. IDENTIFICATION OF THE SOURCE OF STRESS. SOMETIMES THE SOURCES MAY NOT BE OBVIOUS
2. START A STRESS JOURNAL. THIS HELPS TO IDENTIFY AND RECORD REGULAR STRESSORS IN AN INDIVIDUAL’S LIFE AND THE WAYS OF DEALING WITH THEM. EACH TIME YOU FEEL STRESSED, KEEP TRACT OF IT IN YOUR JOURNAL

67. STEPS TO STRESS MANAGEMENT (CONT)
3. WHAT CAUSED YOUR STRESS, (MAKE A GUESS IF YOU ARE UNSURE)
4. HOW YOU FELT BOTH PHYSICALLY AND EMOTIONALLY
5. HOW YOU ACTED IN RESPONSE
6. WHAT YOU DID TO MAKE YOURSELF BETTER
7. LOOK AT HOW YOU CURRENTLY COPE WITH STRESS

69. EXAMPLE OF MALADAPTIVE OR UNHEALTHY WAYS OF COPING WITH STRESS
1. EXCESSIVE ALCOHOL INTAKE
2. SMOKING
3. SOCIAL WITHDRAWAL FROM FRIENDS AND FAMILY
4. USING DRUGS TO RELAX
5. EXCESSIVE SLEEP
6. TAKING OUT ONE’S STRESS ON OTHERS (LASHING OUT, ANGER, OUT BURST)
7. ZONING OUT IN FRONT OF TV OR COMPUTER

71. MODELS OF STRESS MANAGEMENT

72. MODEL OF STRESS MANAGEMENT
1. TRANSACTIONAL MODEL
2. HEALTH REALIZATION/INNATE HEALTH MODEL

73. TRANSACTIONAL MODEL

74. “IMBALANCE BETWEEN DEMANDS AND RESOURCES OR WHEN PRESSURE EXCEEDS ONE’S PERCEIVED ABILITY TO COPE”
- RICHARD LAZARUS AND SUSAN FOLKMAN

76. ...BREAKS THE STRESSOR-STRESS LINK BY PROPOSING THAT IF STRESSORS ARE PERCEIVED AS POSITIVE OR CHALLENGING RATHER THAN A THREAT AND IF THE STRESSED PERSON IS CONFIDENT THAT HE OR SHE POSSESSES ADEQUATE RATHER THAN DEFICIENT COPING STRATEGIES, STRESS MAY NOT NECESSARILY FOLLOW THE PRESENCE OF A POTENTIAL STRESSOR...

78. HEALTH REALIZATION/INNATE
HEALTH MODEL

80. ...STRESS RESULTS FROM APPRAISING ONESELF AND ONE’S CIRCUMSTANCE THROUGH A MENTAL FILTER OF INSECURITY AND NEGATIVITY, WHEREAS A FEELING OF WELLBIENG RESULTS FROM APPROACHING THE WORLD WITH A QUIET MIND, INNER WISDOM AND COMMON SENSE...

82. STRESS MANAGEMENT TECHNIQUES
1. CHANGING THE STRESSFUL SITUATION WHEN YOU CAN
2. CHANGING YOUR REACTION TO STRESS WHEN YOU CAN’T CHANGE THE STRESSFUL SITUATION
3. TAKING CARE OF THE HEALTH EFFECTS OF STRESS

83. THE 4 As OF DEALING WITH STRESSFUL SITUATIONS
1. AVOID THE STRESSOR
2. ALTER THE STRESSOR
3. ADAPT TO THE STRESSOR
4. ACCEPT THE STRESSOR

85. SOME SPECIFIC STRESS MANAGEMENT TECHNIQUES
1. RELAXATION TECHNIQUE. THIS IS ANY METHOD, PROCESS OR PROCEDURE THAT HELPS A PERSON TO RELAX: TO ATTAIN A STATE OF INCREASED CALMNESS OR REDUCE LEVEL OF ANXIETY, TENSION OR STRESS E.G BY HYPERVENTILATION, PROGRESSIVE MUSCLE RELAXATION AND MEDITATION
2. CONFLICT RESOLUTION. THIS IS A WIDE RANGE OF PROCESSES AIMED AT ALLEVIATING OR ELIMINATING SOURCES OF CONFLICT. THESE PROCESSES INCLUDE. NEGOTIATION, MEDIATION, AND DIPLOMACY
3. COGNITIVE THERAPY. A FORM OF PSYCHOTHERAPY DEVELOPED BY AARON BECK IN THE 1960S. THIS SEEKS TO HELP THE CLIENT OVERCOME DIFFICULTIES BY IDENTIFYING AND CHANGING DYSFUNCTIONAL THINKING BEHAVIOR AND EMOTIONAL RESPONSES
4. MEDITATION. THIS IS SELF REGULATION OF ATTENTION, A MENTAL DISCIPLINE BY WHICH ONE ATTEMPTS TO GET BEYOND THE REFLECTIVE THINKING. MEDITATION IS A COMPONENT OF MANY RELIGIONS BUT ALSO PRACTICED OUTSIDE RELIGIOUS CIRCLES

86. SUMMARY OF STRESS MANAGEMENT RULES

88. SUMMARY OF STRESS MANAGEMENT RULES
1. AVOIDANCE OF UNNECESSARY STRESS
2. LEARN TO SAY NO WHEN ATTEMPT IS MADE TO STRETCH YOU BEYOND LIMIT
3. AVOID PEOPLE WHO STRESS YOU OUT
4. TAKE CONTROL OF YOUR ENVIRONMENT E.G IF TRAFFIC TENSES YOU UP, TAKE A LESS STRESSFUL ALTERNATIVE ROUTE
5. AVOID CONTROVERSIAL AND STRESSFUL TOPICS OF DISCUSSION
6. PRIORITIZE YOUR SCHEDULE TO AVOID UNNECESSARY ONES
7. ALTER THE STRESSFUL SITUATION
8. EXPRESS YOUR FEELINGS INSTEAD OF BOTTLING THEM UP
9. BE READY TO REACH A COMPROMISE
10. BE MORE ASSERTIVE
11. GOOD TIME MANAGEMENT
12. ADAPTING TO THE STRESSOR
13. REFRAME PROBLEMS AND CHALLENGES
14. FOCUS ON THE POSITIVE SIDE OF LIFE

89. SUMMARY OF STRESS MANAGEMENT RULES (CONT)
15. CREATE TIME FOR HOLIDAYS, FUN, AND RELAXATION
16. TAKE A WALK, VISIT NATURAL SETTINGS LIKE THE WATER FALLS, BEACHES, PARKS AND GARDENS
17. GO FOR SWIMMING, WATCH COMEDIES, ATTEND PARTIES

91. SOME MICRONUTRIENTS USEFUL IN STRESS MANAGEMENT
1. TOCOPHEROL (VITAMIN E)
2. B CAROTENE (VITAMIN A)
3. RIBOFLAVIN (VITAMIN B12)
4. NIACIN (VITAMIN B3)
5. AMINO ACIDS (PROTEINS)

92. OTHER STRESS MANAGEMENT RULES
REGULAR EXERCISES
ADEQUATE SLEEP
KEEP A SENSE OF HUMOUR
TOLERABLE RELIGIOUS ACTIVITIES SUCH AS PRAYING, MEDITATION, FELLOWSHIPS AND CONGREGATIONAL PRAYERS
AVOID ALCOHOL, SMOKING AND ABUSE OF DRUGS
AVOID JUNK FOOD
GOOD, REGULAR AND BALANCED DIET
AVOID HEAVY MEALS AT NIGHT
REDUCE CAFFEINE AND SUGAR

93. CONCLUSION

95. THANK YOU

96. REFERENCES
1. Lt Cdr Umar Farouk Adamu ‘Stress Management’ (Safari Books, 2011).
 2. Concise Oxford Dictionary, Eleventh Edition. (London: Oxford University Press, 2006).
 3. Ofugbu, AA “Way of Combating Stress in our Universities May 2004.
 4. http;/ Dept/ dpko medical-stress.
 5. Microsoft Encarta 2009.
6. Arikpo, AB ‘Stress Management’ August 2003.