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Classification: Genpact Public

Understanding & Managing
Stress
DR. SANJAY CHUGH

M.D. (PSYCH.)
CONSULTANT PSYCHIATRIST

Stress

Stress
The time necessary to learn all the

rules for effective living now
exceeds your life expectancy!!

Stress
SOME FACTS
• 75-90% of adult visits to primary care

physicians are for stress related
problems.
• The commonest problems world-wide are
a mixture of anxiety and depression.
Stress
SOME FACTS
• MAXIMUM absenteeism on an average

workday is because of stress related
problems
• More heart attacks on Monday, 9:00
A.M. than at any other time of the week.

Stress
MORE FACTS
• Life after death is all okay but what
about life after birth?
• The only time there is a total
absence of stress is in death
• Stress is essentially the rate of all
the wear and tear caused by life

Stress

Stress
• Driving your car in rush hour

• Getting a last minute work assignment
• Misplacing something in the house….

Stress
• Having something break while using it
• Dealing with incompetence at work
• Planning your budget
• Being blamed for something
• Waiting in a long line at the store or bank

Stress
WHAT IS STRESS?

Stress
Stimulus ------------- Reaction

Stress
EUSTRESS
vs.
DISTRESS
Stress
The BAD News :

Stress is an inescapable part of modern life
The GOOD News :

Stress isn't altogether
bad news

Stress
• ADAPTATION
• Body has only a finite, non-renewable reserve of
adaptation energy
• Eventually, it is consumed and death results
• Stress is how people react to demands placed on them
• Important is our perception and subjective

interpretation of the stressor.

Stress
WHAT ARE STRESSORS?
Stressors are events that threaten or challenge

people

Stress
SOURCES OF STRESS
• DAILY HASSLES
• MAJOR LIFE EVENTS
• CATASTROPHES

Stress
TOP FEW DAILY HASSLES
• INTERPERSONAL CONFLICTS
• CONCERNS ABOUT WEIGHT
• HEALTH OF A FAMILY MEMBER
• RISING PRICES OF COMMON GOODS
• HOME MAINTENANCE
• TOO MANY THINGS TO DO
Stress
SOCIAL
MANIFESTATIONS ….

Stress
• Experience of • Harbour
sense of isolation resentments
• Suffer from • Lash out at others
loneliness • Reduced contact
• Frequently nag with friends
others • Disturbed family
• Lack of intimacy relationships
• Often distrustful • Tend to use people
• Seldom go out for personal gain
with family
Stress
PSYCHOLOGICAL EFFECTS
• Depressed
• Bored
• Urge to cry
• Urge to hide
• Suspiciousness
• Negative attitude/thoughts
• Loneliness
Stress
• Anxious
• Nervous
• Worry
• Nightmares
• Helplessness
• Confusion

Stress
• Irritable
• Feelings of unreality
• Urge to run
• Unable to concentrate
• Lethargy
• Decision making- both major & minor-
becomes difficult
Stress
• Excessive daydreaming about

“getting away from it all”
• Use of sleeping pills
• Thoughts trail while speaking or
writing
• Sudden outbursts of temper or
hostility
Stress
• Forgetfulness regarding
appointments,dates, deadlines
• Frequent spells of brooding
and a feeling of inadequacy
• Reversals in usual behaviour
Stress
BEHAVIOURAL EFFECTS
• Cigarette smoking
• Impulsive behavior
• Inappropriate crying
• Aggressive
• Overeating
• Lack of initiative

Stress
BEHAVIOURAL EFFECTS
• Using people
• Drug/Alcohol abuse
• Cynical
• Fault finding
• Antisocial
• Under eating
• Lowered sex drive
Stress
BEHAVIOURAL EFFECTS
• Accident prone
• Blaming
• Nervous laughing
• Reclusive
• Inflexible
• Nagging
Stress
PHYSIOLOGICAL EFFECTS
• Hypertension
• Coronary heart disease
• Migraine, tension headache
• Ulcers
• Asthmatic conditions
• Chronic backaches
• Arthritis
Stress
• Allergies
• Skin disorders
• Hyperthyroidism
• Vertigo
• More frequent infections
• Sexual dysfunctions
Stress
• Heart pounding
• Bowel alterations
• Stomach distress
• Dizziness
• Lingering cold
• Dry mouth
• Fatigue
Stress
• Weakness
• Fidgeting
• Sweating
• Anorexia
• Insomnia
• Muscle tension
• Generalized aches and pains
Stress
MENTAL STRESS
• Mental attitudes generally negative

• Mental lethargy
• Rarely develop new ideas

Stress
MENTAL STRESS
• Difficulty in concentration
• Confusion
• Rarely express your feelings through
music, art, dance or writing
• No intellectual relaxation
• Make negative self-statements
Stress
MENTAL STRESS
• Fail to keep abreast of current events

• Mind is often in a whirl
• Rarely introduce innovations into work
• Frequently suffer from forgetfulness

Stress
BURN OUT EFFECTS
• Complaints of fatigue, being overworked,

exhaustion
• Shows loss of enthusiasm, energy, drive, pep
team spirit
• Shows loss of imagination, creativity, refusal to
take risks

Stress
BURN OUT
• Becomes defensive easily, has poor

relationships with key people
• Is disorganized, has poor recall, memory
loss

Stress
Basic Guidelines For Coping
• Recognise and admit that you are feeling

stressed and anxious

Stress
• Give yourself permission to feel anxious about whatever it

is that is bothering you. But ask “How much anxiety is too
much"
• Try to pinpoint what it is you are anxious about. If you can't
pinpoint it, don't worry too much about it and move on
• Become aware of your body's symptoms. Don't let them
scare you, let them talk to you

Stress
• If you do know what it is that is bothering

you, what can you do to eliminate or
minimise the situation?

Stress
• Most importantly, how can you react differently so

you won't be so affected by this situation?
• Listen to the dialogue within yourself. Are you filling
yourself with negative thoughts about a certain
situation?
• Listen to the dialogue of those around you. Is
someone around you being negative and dragging you
down with them?

Stress
• Are you overwhelming yourself with "shoulds" and

high expectations? If so, which ones would you
eliminate?
• Give yourself positive reinforcement for even the
smallest accomplishments.
• Are you blaming someone else for your anxieties,
unhappiness, poor health, lack of success or whatever?
• Take responsibility for yourself and make some positive
changes?

Stress
The Ten Commandments
• Thou shalt regularly do those things that are most

enjoyable to thee without harming others or self
• Thou shalt take time to physically relax or
meditate daily
• Thou shalt exercise aerobically 3-5 times each
week
• Thou shalt sleep 7-8 hours each night
Stress
The Ten Commandments
• Thou shalt not take thyself so seriously

• Thou shalt grant yourself the right to make
mistakes
• Thou shalt share your feelings each day
• Thou shalt eat a healthy, balanced diet
• Thou shalt do the important things first
• Thou shalt respect and express your own
opinions Classification: Genpact Public
Stress
EXPECTATIONS Vs FULFILMENT
• Realistic Vs Unrealistic Expectations
• Flexibility Vs Rigidity
• Must recognise own ability and potential

Stress
Remember that …….
• In the short run, anyone, can be a

victim, even you
• In the long run,there are no
victims--- only willing participants

Stress
The key to winning back your time

is to be more effective at being
rather than doing

Stress
Albert Einstein didn’t remember his

telephone number. He didn’t want to
clutter his mind with information that
could be accessed anytime.

Stress
• You are more resourceful than you often

acknowledge and
• You always have more options than you
know

Stress
• You don’t have to catch the ball

every time someone throws it at you
• Learn how to say NO!!

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[Document Title]

Classification: Genpact Public

DR. SANJAY CHUGH

Classification: Genpact Public

Classification: Genpact Public

The time necessary to learn all the

Classification: Genpact Public

• 75-90% of adult visits to primary care

• MAXIMUM absenteeism on an average

Classification: Genpact Public

Classification: Genpact Public

Classification: Genpact Public

• Driving your car in rush hour

Classification: Genpact Public

Classification: Genpact Public

Classification: Genpact Public

Stimulus ------------- Reaction

Classification: Genpact Public

The BAD News :

The GOOD News :

Classification: Genpact Public

• Eventually, it is consumed and death results

• Stress is how people react to demands placed on them

• Important is our perception and subjective

Classification: Genpact Public

WHAT ARE STRESSORS?

Stressors are events that threaten or challenge

Classification: Genpact Public

Classification: Genpact Public

TOP FEW DAILY HASSLES

Classification: Genpact Public

Classification: Genpact Public

• Excessive daydreaming about

Classification: Genpact Public

• Mental attitudes generally negative

Classification: Genpact Public

• Fail to keep abreast of current events

Classification: Genpact Public

BURN OUT EFFECTS

• Complaints of fatigue, being overworked,

Classification: Genpact Public

• Becomes defensive easily, has poor

Classification: Genpact Public

• Recognise and admit that you are feeling

Classification: Genpact Public

Basic Guidelines For Coping

• Give yourself permission to feel anxious about whatever it

Classification: Genpact Public

• If you do know what it is that is bothering

Classification: Genpact Public

• Most importantly, how can you react differently so

Classification: Genpact Public

• Are you overwhelming yourself with "shoulds" and

Classification: Genpact Public

• Thou shalt regularly do those things that are most

• Thou shalt not take thyself so seriously

• Realistic Vs Unrealistic Expectations

• Must recognise own ability and potential

Remember that …….

• In the short run, anyone, can be a

Classification: Genpact Public

Remember that …….

The key to winning back your time