WHO Life Skills Coping With Stress

WHO recommended Life Skills

Coping with Stress3rd of July, 2015

Abhishek Ghosh M.Pharm, BSc Psychology

[email protected]

Exploring the backgroundWHO recommended Life skills

Life skills have been defined by the World Health Organization (WHO) as “abilities for adaptive and positive behavior that enable individuals to deal effectively with the demands and challenges of everyday life”.

Self awareness EmpathyCritical thinking Creative thinking

Decision making Problem solving

Effective communication Interpersonal relationship

Coping with stress Coping with emotions

Coping with Stress

Stress is something we experience when we face a situation & our ability to cope is challenged. We feel we’ve lost control of events. It is also a perceived threat or imaginary fear.

Response: Flight or Fight

Good stress (Manageable stress) – helps us in preparedness, taking action.

Bad stress (Unmanageable stress) – Negative impact on our well being.

Manifestation of Stress:1. Mind (Cognition)2. Emotions3. Body (Physical response) 4. Behavior (How we act)5. Spirituality6. Work life & Personal life

WHAT is Stress?

Stress negatively impacts WELL-BEING

Coping with Stress

Mind (Cognition)

•Memory problems•Inability to concentrate•Poor judgment•Seeing only the negative•Anxious or racing thoughts•Constant worrying

Emotional Symptoms

•Moodiness•Irritability or short temper•Agitation, inability to relax•Feeling overwhelmed•Sense of loneliness and isolation•Depression or general unhappiness

Physical Symptoms

•Aches and pains•Diarrhea or constipation•Nausea, dizziness•Chest pain, rapid heartbeat•Frequent colds

Behavioral Symptoms

•Eating disorder•Sleeping disorder•Isolating yourself from others•Procrastinating or neglecting responsibilities•Using alcohol, cigarettes, or drugs to relax• Angry outbursts• Lack of focus•Nervous habits (e.g. nail biting, pacing)

Spiritually

•Feelings of loss or direction and purpose, emptiness •Feeling punished, apathy, crisis of faith, etc.

Work life & Personal life

Low morale, apathy, silence, impaired communication, isolation, lack of teamwork and team spirit Low productivity, aggressive or confrontational behavior, high rates of absenteeism due to stress and illness, drug and alcohol abuse, etc.

Manifestation of stress

Coping with StressCauses of Stress?

Common External Causes Common Internal Causes

Major life changes Chronic worry

Work/School Pessimism, Negative self-talk

Relationship difficulties Self centered

Financial problems Unrealistic expectations/Perfectionism

Being too busy Rigid thinking, lack of flexibility

Children and family Tunnel vision & All-or-nothing attitude

Coping with Stress

Cope – deal effectively with something difficult

Attitudinal change: Remember the four As: Avoid, Alter, Adapt & Accept.

• Avoid unnecessary stress: Learning how to say no, distinguishing between “shoulds” and “musts” on your to-do list, and steering clear of people or situations that stress you out, you can eliminate many daily stressors.

• Alter the situation: If you can’t avoid a stressful situation, try to alter it. Be more assertive and deal with problems head on. Instead of bottling up your feelings and increasing your stress, respectfully let others know about your concerns. Or be more willing to compromise and try meeting others halfway on an issue.

Strategies to COPE with Stress?

Coping with Stress

Attitudinal change: Remember the four As: Avoid, Alter, Adapt & Accept (continued).

• Adapt to the stressor: When you can’t change the stressor, try changing yourself. Reframe problems or focus on the positive things in your life. If a task at work has you stressed, focus on the aspects of your job you do enjoy. And always look at the big picture: is this really something worth getting upset about?

• Accept the things you can’t change: There will always be stressors in life that you can’t do anything about. Learn to accept the inevitable rather than rail against a situation and making it even more stressful. Look for the upside in a situation—even the most stressful circumstances can be an opportunity for learning or personal growth. Learn to accept that no one, including you, is ever perfect.

Strategies to COPE with Stress?

Coping with Stress

Basic stress management strategies:

1. Recognize the warning signs of excessive stress:• Self-awareness & know yourself• Listen to your body-mind-soul

2. Reduce stress through self-care:• Exercise• Socialize & connect with others• Take breaks, time away• Make healthy food & drink choices• Avoid drinking, smoking, substance for relaxation• Take out time for pursuing hobbies• Practice healthy sleeping habits• Enjoy cultural, spiritual & social activities • Create a balanced schedule• Reward yourself for achievements/staying on track

Strategies to COPE with Stress?

Coping with Stress

Reduce stress through attitudinal change:

1. Life has unpredictability & has random events – ACCEPT IT2. Have a broad perspective – ZOOM IN ZOOM OUT3. Have personal vision make plan stop procrastination take action4. Be a student throughout your life – Learn new skills5. Forgive yourself – Don’t be overtly SELF-CRITICAL6. Have lots of Fun – Be Joyful7. Develop sense of humor - ability to laugh at yourself8. GIGO principle – Make your micro-environment POSITIVE9. Help others 10.Find a purpose in your life – integrate it with your daily life

Strategies to COPE with Stress?

Thank You