1. Stress Management Dr Latha Satish Former Research Scientist Dept Of Psychology,University Of Madras

2. What makes us experience Stress? Uncertainty or doubts Anxiety about future Events / situations on which we have no control Some of our unfulfilled wants / desires Frustrations in our efforts to reach a goal Changes (physical, financial, work, etc.) We are habituated to (used to) particular life style and it is not possible (now)

3. How we see events? More stress experience Lack of Control Low on Commitment Problem Perception Less stress experience More Personal Control High Commitment More Challenges

4. World view Hopeless feelings vs. hopefulness Attuning to negative vs. positives Lethargy vs. Energy Faith in People vs. Distrust Fear vs. confidence Expectations vs. action orientation

5. Negative Dimensions –Constricts body ( Heaviness) –Constricts the thoughts (Narrowness) –Judgmental attitudes –Impatience –Low self concept –Lack of Happiness

6. Hopefulness Focus: –Becoming Self aware –High sense of self control Reconstructing stressful situations: –Three ways it could be better –Three ways it could be worse

7. Hopefulness Social Relationship: –Building social support – at family (parents,siblings,extended members) –Formal & Informal- Friends, social groups, work groups

8. Stress Management Techniques Preventive & Crisis Management Building internal and external resources

9. How do you start? Examine what is the experience ? Become aware of the kind of strain and its symptoms Choose appropriate stress relieving method or practice Re-evaluate Continue & maintain practice

10. Some practices Relaxation Techniques: Exercise Aerobics, running, walking, yoga Rhythmic exercises that build tranquility & clarity Regular exercises that build high energy Vigorous exercise to trigger endorphins –Recreation –Other (positive / health enhancing) activities

11. Practices Diversion Strategies: –Sports –Gardening –Movies, Music, etc. –Visualizations –Humor

12. Other Strategies Support strategies: –Social support –Material support

13. Practices Cognitive strategies: –Perspective taking –Self talk –Thought stopping –Self analysis

14. Check on your Cognitive schemas Negative and positive thinkers are not born that way The thoughts and patterns grow out of our experiences Many situations are perceived / interpreted automatically. It is a “learned response”

15. Cognitive schemas Generally, we do not know how it is consolidated. Day after day, thoughts are built upon. Many judgments, experiences automatically happens.

16. How to address it? The first step is to recognize the distorted thought processes. What are some common distortions? Exaggeration: We tend to overestimate the size of the problem. –“I am a total failure”, “Everything is to go wrong” Ignoring the positives: We tend to remember only what failed, and go on proving how many mistakes we made.

17. Some examples Personalizing: We think everything revolves around ourselves. –“People look at me”, “I will be blamed” Either / or thinking: –“If only I get through this I will have better future”, “Either I talk very well or I will not”

18. Contd Over generalizing: –“I have no friends”, “no body likes me” Jumping to Conclusions: –“I didn’t get the results, probably I must have failed”, “Interview results are not got, so I am out”

19. Steps to work on –Become aware of thoughts and feelings. Unfocused thoughts cause more harm than that which is dragged out into open –Feelings can lead to fatigue, heaviness, butterflies in stomach, etc. –Count the negative thoughts. Write them down. Tune to self talk.

20. Answering: –Answer these thoughts – drill your negative thoughts. –Write down more balanced, fact-based realistic answer beside each negative recurring thoughts. –Postpone answering; wait for an hour or two.

21. Action: –Reality testing: Activity schedule; record each activity and accomplishment (calendar) –Affirmative action: Ways to reprogram the mind( thoughts and feelings) Use positive personal statements during relaxation Make affirmations short, clear, unambiguous Phrase affirmations into present tense Avoid negative words such as stop, don’t, etc. Suspend negative doubling thoughts Write down affirmations and keep reminding yourself.

22. Re-evaluate Check the state of mind and keep track of negatives Build upon the gains

23. Thanks