dr. muhd. najib mohd. alwi [email protected]

Dr. Muhd. Najib Mohd. AlwiDr. Muhd. Najib Mohd. Alwi

[email protected]@kck.usm.my

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What is stress?What is stress?

A certain amount of stress is perfectly A certain amount of stress is perfectly normal and in fact – necessary to ensure normal and in fact – necessary to ensure we are motivated enough and remain we are motivated enough and remain focussed to fulfil tasks in handfocussed to fulfil tasks in hand

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OVER-STIMULATION ZONE

IRRATIONAL PROBLEM SOLVINGEHXAUSTIONILLNESSLOW SELF-ESTEEM

OPTIMUM STIMULATION ZONE

CREATIVITY

RATIONAL PROBLEM SOLVING

PROGRESS

CHANGE

SATISFACTION

UNDERSTIMULATIONZONE

BOREDOMFATIGUEFRUSTRATIONDISSATISFACTION

Lifeline

Death from Death from Lack of Lack of StressStress

Death from Death from StressStress

PE

RF

OR

MA

NC

E

STRESS

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However, usually STRESS is meant in the However, usually STRESS is meant in the negative way : experiencing of unpleasant negative way : experiencing of unpleasant or uncomfortable feelingsor uncomfortable feelings

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Two components of stress:Two components of stress: External component : stressorExternal component : stressor

Situations, tasks, problems, hassles that causes Situations, tasks, problems, hassles that causes stressstress

Internal component : inner reactionInternal component : inner reactionDifferent people react differently to the same Different people react differently to the same stressorstressor

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Another form of stress is “self-inflicted” Another form of stress is “self-inflicted” because of demands put on oneselfbecause of demands put on oneselfE.g. “I MUST get A in every exam”E.g. “I MUST get A in every exam”

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Management of StressManagement of Stress

Involves:Involves: Working with ourselves (internal component)Working with ourselves (internal component) Working with events and demands facing us Working with events and demands facing us

(external component)(external component)

In most situations, both components of In most situations, both components of stress need to be worked at to relieve stress need to be worked at to relieve stressstress

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Recognizing StressRecognizing Stress

Human mind has the ability to interpret Human mind has the ability to interpret situations and thus provides an infinite situations and thus provides an infinite variety of reaction to stressvariety of reaction to stress

Our responses to stress:Our responses to stress: PhysicalPhysical PsychologicalPsychological BehaviouralBehavioural

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Physical Response To StressPhysical Response To Stress Body response to alarm:Body response to alarm:

Rapid pulseRapid pulse

SweatingSweating

PalpitationPalpitation

Tightened stomachTightened stomach

Tense arm, leg musclesTense arm, leg muscles

Shortness of breathShortness of breath

Gritted teethGritted teeth

Clenched jawClenched jaw

Inability to sit stillInability to sit still

Racing thoughtsRacing thoughts

Compelling emotionsCompelling emotions

Prime us to deal with Prime us to deal with danger, challenge or danger, challenge or other real or imagined other real or imagined demandsdemands

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Psychological Responses StressPsychological Responses Stress

Inability to concentrateInability to concentrate

Loss of self-confidenceLoss of self-confidence

IrritabilityIrritability

Insatiable cravingsInsatiable cravings

Worry or anxietyWorry or anxiety

Irrational fear or outright panicIrrational fear or outright panic

Difficulty in making simple decisionsDifficulty in making simple decisions

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Behavioural Responses To StressBehavioural Responses To Stress

Excessive smokingExcessive smoking

Increased use of medicationIncreased use of medication

Nervous tics / mannerismNervous tics / mannerism

Absent-mindednessAbsent-mindedness

Accident-pronenessAccident-proneness

Hair-pulling, nail-biting, foot-tapping etc.Hair-pulling, nail-biting, foot-tapping etc.

/ / eating / sleep eating / sleep

Drug misuseDrug misuse

Reckless drivingReckless driving

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Stress Management: Basic Stress Management: Basic RequirementsRequirements

AAwarenesswareness Levels of stressLevels of stress Presence of stressPresence of stress Attributes in character that is stress-relatedAttributes in character that is stress-related Causes of stress and ways of managing itCauses of stress and ways of managing it

SSelf-acceptanceelf-acceptance What you are today is the result of all your life experienceWhat you are today is the result of all your life experience Change is always possibleChange is always possible Important changes don’t happen in an instantImportant changes don’t happen in an instant Don’t judge yourself harshlyDon’t judge yourself harshly Accept what you are and who you areAccept what you are and who you are

RResponsibilityesponsibility Change begins with you, it’s your own responsibilityChange begins with you, it’s your own responsibility You can instigate the necessary changesYou can instigate the necessary changes

CCoping skillsoping skills Learn adaptive coping skillsLearn adaptive coping skills

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StrategiesStrategies

4 4 basic strategiesbasic strategies that you can use to manage that you can use to manage stress:stress: Build up general healthBuild up general health: proper nutrition, rest, : proper nutrition, rest,

exerciseexercise Change the situationChange the situation: source of stress: source of stress Change your mindChange your mind: perceptions of and thoughts : perceptions of and thoughts

about the stressorsabout the stressors Learn to substituteLearn to substitute: relaxation responses for stress : relaxation responses for stress

responsesresponses

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Tips on Managing StressTips on Managing Stress

Stressful Situation AnalysisStressful Situation Analysis

1. What happened?1. What happened?

(When, where, who, what, why?)(When, where, who, what, why?)

Results were shocking!!!Results were shocking!!!

2. What was your immediate 2. What was your immediate reaction?reaction?

Panic!Panic!

3. What did you say to yourself?3. What did you say to yourself? This is impossible! I never failed This is impossible! I never failed ever in my life!!!!!ever in my life!!!!!

4. How did you feel when it was 4. How did you feel when it was over?over?

FILL HERE ONLY AFTER YOU FILL HERE ONLY AFTER YOU MANAGED TO RESOLVE THE MANAGED TO RESOLVE THE STRESSSTRESS

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Positive Self-StatementsPositive Self-Statements What is it I have to do?What is it I have to do? Don’t worry. Worry won’t help anything.Don’t worry. Worry won’t help anything. I can meet this challenge.I can meet this challenge. Relax; I’m in control. Take a slow, deep Relax; I’m in control. Take a slow, deep

breath. That’s it…breath. That’s it…

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Proper breathing:Proper breathing: Practice abdominal breathing (resting 6 - Practice abdominal breathing (resting 6 -

10/min) and minimize chest breathing (resting 10/min) and minimize chest breathing (resting 10 – 16/min)10 – 16/min)

Learn breathing / relaxation exercise, do it Learn breathing / relaxation exercise, do it regularlyregularly

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Decreasing Mental Agitation / Worrying Decreasing Mental Agitation / Worrying Techniques:Techniques: CLEARINGCLEARING THOUGHT-STOPPINGTHOUGHT-STOPPING CREATIVE WORRYINGCREATIVE WORRYING PROBLEM SOLVINGPROBLEM SOLVING

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CLEARINGCLEARING::Ensures completion of encountered tasks OR Ensures completion of encountered tasks OR develop a plan for incomplete tasksdevelop a plan for incomplete tasks

STEPS:STEPS: Making a Making a listlist : daily listing of events : daily listing of events Ongoing practice : leave the completed tasks, clear mind Ongoing practice : leave the completed tasks, clear mind

daily / weeklydaily / weekly Maintenance of clearingMaintenance of clearing

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THOUGHT-STOPPINGTHOUGHT-STOPPING:: We are continuously bugged by noise – externally We are continuously bugged by noise – externally

and internally. Some people have too much internal and internally. Some people have too much internal noise (worries, doubts etc.)noise (worries, doubts etc.)

Thought-stopping can slow down the internal Thought-stopping can slow down the internal conversation you carry with yourself.conversation you carry with yourself.

Cycle:Cycle:NEGATIVE THOUGHTNEGATIVE THOUGHT say, visualise say, visualise STOP!STOP! inhale, inhale,

exhale and say exhale and say CALM CALM think of a think of a PLEASANT THOUGHTPLEASANT THOUGHT

This exercise may have to be repeated several times until the This exercise may have to be repeated several times until the negative thoughts disappearednegative thoughts disappeared

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CREATIVE WORRYING:CREATIVE WORRYING: There are two kinds of worrying: useless There are two kinds of worrying: useless

worrying and constructive thinking / problem worrying and constructive thinking / problem solving (effective worrying)solving (effective worrying)

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CREATIVE WORRYING:CREATIVE WORRYING: Spend about 30 minutes a day, create a Spend about 30 minutes a day, create a

WORRY LIST WORRY LIST (5 minutes).(5 minutes).Look at Look at minor worriesminor worries first, omit those that can be first, omit those that can be dismissed by direct action. These are concerns not dismissed by direct action. These are concerns not worries.worries.10 minutes: spend on 10 minutes: spend on useless worryinguseless worrying2 minutes of 2 minutes of physical relaxation and breathing physical relaxation and breathing exerciseexercise15 minutes: 15 minutes: problem solvingproblem solvingStop on time, continue another day if necessaryStop on time, continue another day if necessary

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Basic Problem SolvingBasic Problem Solving

Steps:Steps:1.1. RelaxRelax: single-breath relaxation, say “I am : single-breath relaxation, say “I am

calm”calm”

2.2. DefineDefine the problem the problem

3.3. GenerateGenerate alternative solutions alternative solutions

4.4. EvaluateEvaluate the alternatives the alternatives

5.5. Implement Implement the solutionsthe solutions

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Additional SkillsAdditional Skills

Goal-SettingGoal-Setting Define goalsDefine goals Visualisation (with relaxation)Visualisation (with relaxation) Planning life goalsPlanning life goals

Time ManagementTime Management Prepare a time budgetPrepare a time budget Review time logReview time log Review goals and prioritiesReview goals and priorities

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When to Seek HelpWhen to Seek Help

When everything else doesn’t workWhen everything else doesn’t work

It’s never too early to ask for helpIt’s never too early to ask for help

Look around you, help your friends tooLook around you, help your friends too

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ConclusionConclusion

Stress management is important in our Stress management is important in our day to day activityday to day activity

It is easy to learn BUT perseverance is It is easy to learn BUT perseverance is difficultdifficult

Practice makes perfectPractice makes perfect

Don’t be shy to ask for helpDon’t be shy to ask for help

dr. muhd. najib mohd. alwi [email protected]

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