STRESS_MANAGEMENT-HED PLT-24.05.2024 (1).ppt

Dr. Kashif Fraz Ahmed HED PLT ONLINE- Lahore Friday 24.05.2024 Youtube Dr.Kashif Faraz WhatsApp 0323-...

Dr. Kashif Fraz Ahmed HED PLT ONLINE- Lahore Friday 24.05.2024 Youtube Dr.Kashif Faraz WhatsApp 0323-4605192, 0300-4431242 Email [email protected] FB id kashif.f.ahmed Twitter @kashiffiraz Instagram kashif_fraz Tiktok dr_kashif_firaz LinkedIn kashiffirazahmed 1 June 28, 2024  “I cannot and should not be cured of my stress, but merely taught to enjoy it.” “The only person without stress is a dead Bust of Selye at S.J.University, Hungry person.” Dr. Hans Selye June 28, 2024 (Father of Stress Research) 2  “Everyone knows what stress is, but no one really knows.” Hans Selye  Stress can be defined as our mental, physical, emotional, and behavioral reactions to any perceived demands or threats. S=P>R Stress occurs when the pressure is greater than the resource June 28, 2024 3  Dr. Walter Bradford Cannon  When situations seem threatening to us, our bodies react quickly to supply protection by preparing to take action. This physiological reaction is known as the "fight or flight" response.  The physiological response to a stressor is known as reactivity  Physiological responses can accumulate and result in 06/28/24 long-term wear on the body 4  Distress is the unfavorable or negative interpretation of an event (real or imagined) to be threatening that promotes continued feeling of fear or anger. No light at the end of the tunnel. 1. Acute (intense in nature but short in duration) 2. Chronic (Not intense but lingers for a prolonged period)  Examples of distress include financial difficulties, conflicts in relationships, excessive obligations, managing a chronic illness, or experiencing a trauma.  Eustress is good, positive and beneficial. Any stressor that motivate an individual toward an optimal level of performance or health.  Examples of eustress include graduating from college, getting married, receiving a promotion, or changing jobs.  Neustress is any kind of information or sensory stimulus that is perceived as unimportant or inconsequential. June 28, 2024 5   Stress-prone & stress-resistant personalities.  Some people are more vulnerable to stress than others. Determine your level of vulnerability to stress by completing the worksheet. Happiness is a decision. Optimism is a cure for many things. June 28, 2024 6  There is no such thing as a problem without a gift for you in its hands. You seek problems because you need their gifts. June 28, 2024 7   A B C Strategy A-------Awareness (What causes you stress) (How do you react) B------- Balance (There is a fine line between positive / negative stress) (How much can you cope with before it becomes negative?) C------- Control (What can you do to help yourself combat the negative effects of stress?) June 28, 2024 8  1. Find a support system. Find someone to talk to about your feelings and experiences. June 28, 2024 9  2. Reframing. Change the way you look at things June 28, 2024 10  3. Change your attitude. Find other ways to think about stressful situations.  "Life is 10% what happens to us, and 90% how we react to it." June 28, 2024 11   4. Be realistic. Set practical goals for dealing with situations and solving problems.  Develop realistic expectations of yourself and others. June 28, 2024 12  5. Resource Management-Get organized and take charge. Manage Time & Money. Being unorganized or engaging in poor planning often leads to frustration or crisis situations, which most always leads to feeling stressed.  Plan your time, make a schedule, establish your priorities. June 28, 2024 13  6. Take breaks, give yourself "me time." Learn that taking time to yourself for rejuvenation and relaxation is just as important as giving time to other activities.  At minimum, take short breaks during your busy day. June 28, 2024 14   7. Take good care of yourself. Eat properly, get regular rest, keep a routine. Allow yourself to do something you enjoy each day.  Paradoxically, the time we need to take care of ourselves the most, when we are stressed, is the time we do it the least. June 28, 2024 15  8. Learn to say "no." Learn to pick and choose which things you will say "yes" to and which things you will not.  Protect yourself by not allowing yourself to take on every request or opportunity that comes your way. June 28, 2024 16   9. Get regular exercise. Exercising regularly can help relieve some symptoms of depression and stress, and help us to maintain our health. June 28, 2024 17  10. Get a hobby, do something different. For a balanced lifestyle, play is as important as work. All sorrows can be borne if you put them June 28, 2024 into a story 18   11. Slow down. Know your limits and cut down on the number of things you try to do each day, particularly if you do not have enough time for them or for yourself. – Monitor your pace. Rushing through things can lead to mistakes or poor performance. Take the time you need to do a good job.  Poorly done tasks can lead to added stress. The irony of humans is “Inner stillness is the key to June 28, 2024 outer strength.” we run to find stillness. 19  12. Humor Therapy (Comic Relief)-Laugh, use humor. Through humor, you can soften some of the worst blows that life delivers. And once you find laughter, no matter how painful your situation might be, you can survive it. June 28, 2024 20   13. Learn to relax. Develop a regular relaxation routine.  Try yoga, meditation, or some simple quiet time.  Deep Breathing  Visualization: Visualization is a nice way of giving our Meditation: minds and bodies a "mini vacation.“ lotus position  Muscle Relaxation June 28, 2024 21  14. TAPPING (EMOTIONAL FREEDOM TECHNIQUE (EFT)  is a form of acupressure that works by stimulating meridian points with your fingertips  Tapping can be used for almost anything that ails you, physically or emotionally  One session of tapping can lower levels of the stress hormone cortisol by an impressive 50%. June 28, 2024 22  15. Aromatherapy  Aromatherapy is a healing and relaxation technique that makes use of the scent of essential oils  Lavender is the most studied and possibly the most versatile of all essential oils  Put a few drops on your wrists, dab some under your nose, or diffuse it into the air for instant stress relief June 28, 2024 23  16. Mental Map. Think about a situation (or situations) that is particularly stressful to you. Come up with a plan for handling this situation (using the information that you have gained from this presentation).Use this as a guide. June 28, 2024 24  17. Express Gratitude.  helps you recognize all the things you have to be thankful for.  Gratitude also reminds you of all of the resources you have to cope with stress, which can be quite empowering.  Studies also show grateful people enjoy better mental health, lower stress, and a better quality of life. June 28, 2024 25  18. Forgiveness.  Acts of pardon as an essential step in the resolution of major life stressors  Internal healing process where self esteem is restored through de- victimization  Toxic thoughts & emotions are diluted & released June 28, 2024 26  ‫‪‬ایک قطعی اور یقینی نسخہ‬ ‫ُۡلُوۡ ُ‬ ‫ب۔(الرعد ‪ 28‬پارہ ‪)13‬‬ ‫ن الق‬ ‫ِۡئ ُّ‬ ‫م‬ ‫‪ ‬اَاَل بِذِکۡرِ ِ ت‬ ‫اللہَط َ‬ ‫‪ ‬ترجمہ‪ :‬خوب سمجھ لو کہ اﷲ کے ذکر سے دلوں کو اطمینان ہوجاتا ہے۔‬ ‫ما (سورہ احزاب ‘آیت ‪’35‬‬ ‫ف ًَرۃوَّا َ ْ‬ ‫ج ًرا عَظِی ْ ً‬ ‫مغْ ِ‬ ‫اللّٰہل َ ُ ْ‬ ‫م َّ‬ ‫ہ‬ ‫ت اَعَد َّ ُ‬ ‫ن الل ّٰہ کَثِی ْ ًراوَّالذّٰک ِ ٰر ِ‬ ‫‪ ‬والذّٰکِرِی ْ َ‬ ‫پارہ ‪)22‬‬ ‫خداتعالی کا ذکر کرنے والیاں ہیں ان‬ ‫ٰ‬ ‫وہ مرد جو اللہ کا ذکرکرنے والے ہیں اور وہ عورتیں جو‬ ‫تعالی نے مغفرت اور اجر عظیم تیار کررکھا ہے_‬ ‫ٰ‬ ‫کے لئے اللہ‬ ‫‪June 28, 2024‬‬ ‫‪27‬‬  Materials adapted from: AL-Quran Seaward, Brian Luke (2012).Managing Stress Price, P. (2002) Sarafino, E.P. (2002) Chandana, J.H.(2014) Allan Sanders (2008) Jen Schumacher (2012) June 28, 2024 28