Stress Management Dr Syed Irfan Karim Assistant Professor & Consultant Dept. of Family & Community Medicine King Saud University Acknowledgment to Prof Eiad Al Faris

What Is Stress  Stress is the body’s automatic response to any physical or mental demand placed on it.  Adrenaline is a chemical naturally produced in our body as a response to stress.  Fight or Flight response is illicited.

Is All Stress Bad?  Moderate levels of stress may actually improve performance and efficiency  Too little stress may result in boredom  Too much stress may cause an unproductive anxiety level

Identifying Stressors Situations, activities, and relationships that cause ‘trauma’ to one’s physical, emotional, or psychological self

Symptoms continued…. Depression and PTSD (potentiate) Loss of self-worth and emotional modulation Identity, worldview, and spirituality impacted Beliefs and psychological needs-safety, trust, esteem, intimacy, and control Loss of hope and meaning=existential despair Anger toward perpetrators or causal events 7

9

10

Negative Effects of Stress 1. Physical - Weight gain/loss - Unexpected hair loss - Heart palpitations - High blood pressure 2. Emotional - Mood swings - Anxiety - Can lead to depression Can also lead to unhealthy coping strategies (i.e. alcohol, drugs, etc)

Stressors  School  Work  Family  Relationships  Legal  Finances  Health/illness  Environment  Living Situation

Keep Yourself Physically Strong  Exercise  Relax-Breathe  Get adequate sleep  Good nutrition and water  Good medical and preventative care 33

C= Connections  Talk out your stress- process your thoughts and reactions with someone else (coworker, therapist, clergy, friend, family, supervisor)  Build a positive support system that supports you, not fuels your stress  Pets accept whatever affection you are able to give them without asking for more---Pets are basically invulnerable to “provider burnout”--Blood pressure and heart rate decrease when interacting with animals 34

Put Joy, Love, Hope, Laughter and Gratitude in Each Day  Name 3 things you feel grateful for today-  Think of something that has brought you a sense of joy (Make your top ten list)  Who do you love that you can reach out to today? (Call them!)  What made you laugh today? (Share it!) 35

 Hope does not take away your problems. It can lift you above them. Maya Angelou 36

Wellness Strategies: Self-Care  “We are ethically  Obligated to care for ourselves.” 37 CHARLES J. HATEM, M.D. HARIOD AMOS ACADEMY PROFESSOR OF MEDICINE HARVARD MEDICAL SCHOOL DIRECTOR OF MEDICAL EDUCATION MT. AUBURN HOSPITAL

Wellness Strategies Self-Care JUST SAY NO! 38 CHARLES J. HATEM, M.D. HARIOD AMOS ACADEMY PROFESSOR OF MEDICINE HARVARD MEDICAL SCHOOL DIRECTOR OF MEDICAL EDUCATION MT. AUBURN HOSPITAL

Tips to Manage your anxiety and stress 1. Watch for your triggers 2. Talk to someone who will treat you with kindness and understanding 3. Start exercising 4. Take time out to breathe 5. Have some fun and laugh 6. Understand that you are in control Manage your anxiety with these 12 useful tips, 39

Continued…..  7. Failure doesn’t reflect on your worth as an individual  8. Surround yourself with happy and inspiring people  9. Take daily action on a goal that is personally meaningful  10. Make a change  11. Get enough sleep  12. Get involved Manage your anxiety with these 12 useful tips, 40

7 Ways to Get Rid of Negative Energy and Become Positive  Become grateful–for everything  Laugh more–especially at yourself  Help others  Change your thinking  Surround yourself with positive people  Get into action  Take full responsibility; stop being the victim 41

 Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habit. Watch your habits; they become character. Watch your character; it becomes your destiny ― Lao Tzu 42

Managing Stress  Stress Relief Strategies 1. Body relaxation excercises - breathing techniques - guided imagery 2. Physical exercise -yoga -work out routine 3. Meditation 4. Counseling -talk therapy -life coaching

Other Helpful tips  Changing perceptions and expectations  Break jobs/tasks into manageable parts  Set reasonable/realistic goals  Avoid procrastination  Set boundaries  Don’t compromise your values/beliefs  Schedule “me” time

Benefits of Stress Management  Physical health gets better -more energy and stamina  Emotions stabilized -positive attitude -hopeful/happier  Ability to focus improved -able to learn and achieve

Relax  Our brain fires electrical waves at 14 or more cycles a second.  These are beta waves and are great for getting tasks done, but not for learning new things.  Taking a few minutes to relax deeply slows your brain waves down.  These slower waves are alpha waves.  They occur at between 7 and 14 cycles a second  Studies show alpha waves improve learning. ----”OnCourse” by Skip Downing

The Key Word Is…. Balance