Reference Material I

STRESS MANAGEMENT
It’s not stress that kills us …It’s our

reaction to it!
DR.SYED KHALID PERWEZ ,

(M.A IN PSYCHOLOGY , MBA IN HR & MAKETING & Ph.D.)
PROFESSOR
VITBS, VIT UNIVERSITY, VELLORE
E-mail id: Khalid_mba@rediffmail.com, khalid@vit.ac.in
Causes of stress
External stressors include:
 Physical environment: noise, bright lights, heat, confined spaces.
 Social (interaction with people): rudeness, bossiness or
aggressiveness on the part of someone else. Relationship difficulties
including marital breakdown,
 Organizational: rules, regulations, "red tape," deadlines, including job
uncertainty, dangerous occupations, shift work, pressure regarding
performance
 Major life events: death of a relative, lost job, promotion, new baby.
 Daily hassles: commuting, misplacing keys, mechanical breakdowns
Internal stressors :
 Lifestyle choices: caffeine, not enough sleep, overloaded schedule.
 Negative self-talk: pessimistic thinking, self-criticism, over-analyzing.
 Mind traps: unrealistic expectations, taking things personally, all-or-

nothing thinking, and exaggerating, rigid thinking.
 Stressful personality traits: Type A, perfectionist, workaholic, pleaser

Factors Influencing Severity of Stress
1) Time
2) Situation
3) Multiple demands
4) Conflicting forces
5) Suddenness of problem
6) Personal
a) Perception (Genetic)
b) Stress Tolerance
7) Environmental
(Diet, Drug , Religion & Location)
Unrealistic Expectations and Stress
 I should be in a higher position than I am in.

 I should never quarrel with my spouse.
 I must never raise my voice at my children.
 I should be able to find a solution to every problem.
 I must never be jealous.
 I must not make mistakes
 I should be completely self-reliant.
 I must not indulge.
 I must take care of everyone who cares for me.
How to recognize stress?
A. Mental Symptoms
 Increased irritability or angry outbursts
 Inability to concentrate
 Indecisiveness
 Difficulty in remembering or forgetfulness
 Difficulty in making rational judgments
 Muddled thinking
B. Emotional Symptoms
 Becoming fussy
 Becoming suspicious
 Becoming touchy or weepy
 Feeling anxious
 Feeling hopeless
 Feeling guilty
 Feeling insecure
 Increased moodiness or fear of criticism

C. Physical Symptoms
 Tense muscles (aching shoulders, backache etc.)

 Irregular breathing
 Sweaty palms
 Cold fingers
 Dryness of mouth
 Dizzy spells
 Palpitations
 Nausea
 Increased frequency of urination
 Diarrhea
 Restlessness, e.g. pacing up and down
 Shaky hands and legs
D. Behavioural Symptoms
 Increased smoking or alcohol drinking

 Increased or decreased eating
 Increased or decreased sleep
 Nail-biting
 Hair pulling
 Not mixing around with others
 Neglecting looks or hygiene
 Reckless driving
 Tapping fingers, grimacing, lips-smacking or other mannerisms
 Non-stop talking
 Workaholism or absenteeism
Possible Signs of Stress in Young Children
• Accident proneness Hitting

• Anger Kicking
• Anxiety Insomnia
• Appetite Loss Stuttering
• Baby Talk Indigestion
• Bed-wetting Thumb sucking
• Biting Pounding Heart
• Crying Spells Grinding Teeth
• Detachment Fingernail Biting
• Excessive Aggressiveness Respiratory Tract Illness
How does Stress affect a person?
What Stress Is - The Underlying
Mechanisms...?
There two basic process
Fight-or-Flight”
The General Adaptation Syndrome
“Fight-or-Flight
is a basic survival instinct

an animal experiences a shock or perceives a threat, it
quickly releases hormones that help it to survive.
The General Adaptation Syndrome

long-term effect of exposure to stress.
animals reacted in three stages

1. The Stage of Stress Alarm Reaction
2. The Stage of Stress Resistance
3. The Stage of Stress Exhaustion

STRESS & ILLNESS
 Individual disorder
 Substance use disorder
 Anxiety disorder
 Depressive disorders
 Sleep disorde
 Somatoform disorders
 Cardiovascular disorders
 Gastrointestinal disorder
 Disorders related to respiratory system
 Musculosketal disorders
 skin disorder
General Adaptation Syndrome (GAS)
Normal level of
resistance to
stress
Alarm stage Resistance Exhaustion
Hans sleye(1974)
 1)Alarm: in which the body
mobilizes it’s resources
 (2)Resistance: in which
resistance levels off
 (3)Exhaustion: in which
resistance is depleted
Effect of Stress in General
 Headache
 Hypertension
 Heart attack
 Sleep disturbance
 Peptic ulcer
 Fatigue
 Early ageing
 Family conflict
 Social Disharmony
 Death
Stress Management Technique
and Coping with stress
The difference between a stress management technique and
a stress relief technique is timing. A technique for stress
management is not just relieving stress, it is preventing stress
returning. A stress relief technique is just removing stress.

Coping strategy
Coping Strategies
Hampel et al. (2001)
Recommendations to musicians based on psychological
theory of coping and stress:
Practice Performance
Problem-focused coping Emotion-focused coping
 Monitoring the situation  Minimization
“I try to figure out the problem” “I say to myself: It isn’t serious”
 Positive self-instruction  Distraction/recreation
“I say to myself: I can make it”
“I think about things that I like”
 Social support
“I ask for somebody's advice”
– Passive Avoidance
“I want to stay in bed”
Maladaptive coping – Resignation
“I want to give up”
– Aggression
“I get into a bad temper”
Negative Coping
Strategies Positive Coping
 Excessive Sleeping Strategies
 Disturbed Eating Nutrition
Pattern
Social Relationship
 Smoking and
Alcoholism Externalization of Interest
 Excessive Tea and Exercise
Coffee
 Avoidance of Situation Periodical Break from the
 Over involvement in Situation
work
Stress Management Technique
pro-action and prevention

be individual
Aim of stress management
The aim is to help a person:
• identify the own particular stressors (what stresses me may not stress
you)
• become more aware of their body’s stress signals
• use stress management techniques quickly before arousal levels
escalate, making it more difficult to calm down.
Remedial action to control stress falls
into three categories:
 Change your thinking
 Change your behavior
 Change your lifestyle
Techniques of Combat Stress
Cognitive behavioral techniques –

use to change thought
 Cognitive Restructuring/Reframing
 Stress Inoculation
 Systematic Desensitization
 Anger Management
 Thought Stopping Techniques
 Control and Perception of Control
 Self-Esteem Enhancement
 Diversion and Distraction
Problem-solving approach: involve
 identifying the stressors,
 classifying them (is this an important stressor or a minor “hassle”?)
 and reframing concerns.
 Exploring the extent to which events are under personal control and
 acknowledging the inability of any individual to be completely “stress-free”

may allow the person to let go of some more minor concerns and focus on a
smaller number of specific issues
Thought Awareness,
Rational thinking/evaluative thinking,
Positive Thinking
 Avoid negative thoughts of powerlessness, dejection, failure,

and despair. Chronic stress make us vulnerable to negative
suggestion. Learn to focus on positives.
 Focus on your strengths
 Learn from the stress you are under
 Look for opportunities in the stressful situation
 Seek out the positive – make a change

Behavior therapies
• Behavioral contracts
• Operant conditioning
• Shaping
• Participant modeling
• Assertiveness and social skills
training
• Eye movement desensitization and
reprocessing (EMDR)
Relaxation training:
Muscle relaxation
 Meditation
 Deep Breathing
 Circular Breathing
 Letting Go
 Quick Meditation
 Biofeedback
Visualization
 is thinking in pictures, images and sensations
Use when
not able to change our environment
or where we are about to give an important performance.
 Imagery is a potent method of stress reduction, especially when combined
with physical relaxation methods such as deep breathing.
 One common use of visualization in relaxation is to imagine a scene, place
or event that you remember as safe, peaceful, restful, beautiful and happy.
 Other uses of imagery in relaxation involve creating mental pictures of
stress flowing out of your body,
 Ideally visualisation is introduced after progressive muscle relaxation, so
you relax the body, and then relax the mind
Expressive therapies, including
• Narrative therapy
• Bibliotherapy
• Writing therapy
• Discussion exercises
• Play therapy
• Drama
• Dance therapy
• Movement therapy
• Music therapy
Story telling:
 Some stories are therapeutic stories which
help children feel better and Cope better with
their fears and problems.
 The character in the story can be a little boy

or little girl just like them.
 They are worried about the same things and

have the same problems to deal with.
 In the story, the boy or girl finds ways of

coping with and resolving troubling issues of
concern to the child.
Other methods
Take up a new hobby

Backwards Counting
Pamper yourself
Change of life style
The benefits of Organization Anger and Stress Management
training are:
 Reduced Absenteeism
 Lower rates of workplace
conflict
 Reduced employee health
problems and sick day
usage.
 Improved morale and
increased productivity.
R...E...L...A...X
IT’S OVER !!!!!!
Are you looking to get stronger and live
or do you want to get weaker and die.

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STRESS MANAGEMENT

It’s not stress that kills us …It’s our

DR.SYED KHALID PERWEZ ,

 Lifestyle choices: caffeine, not enough sleep, overloaded schedule.

 Negative self-talk: pessimistic thinking, self-criticism, over-analyzing.

 Mind traps: unrealistic expectations, taking things personally, all-or-

 Stressful personality traits: Type A, perfectionist, workaholic, pleaser

 I should be in a higher position than I am in.

 Difficulty in remembering or forgetfulness

 Difficulty in making rational judgments

 Becoming touchy or weepy

 Increased moodiness or fear of criticism

 Tense muscles (aching shoulders, backache etc.)

 Increased smoking or alcohol drinking

• Accident proneness Hitting

There two basic process

is a basic survival instinct

The General Adaptation Syndrome

animals reacted in three stages

3. The Stage of Stress Exhaustion

Alarm stage Resistance Exhaustion

The difference between a stress management technique and

a stress relief technique is timing. A technique for stress

management is not just relieving stress, it is preventing stress

returning. A stress relief technique is just removing stress.

pro-action and prevention

Cognitive behavioral techniques –

 classifying them (is this an important stressor or a minor “hassle”?)

 and reframing concerns.

 acknowledging the inability of any individual to be completely “stress-free”

 Avoid negative thoughts of powerlessness, dejection, failure,

 Focus on your strengths

 Learn from the stress you are under

 Look for opportunities in the stressful situation

 Seek out the positive – make a change

 The character in the story can be a little boy

 They are worried about the same things and

 In the story, the boy or girl finds ways of

Take up a new hobby

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