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STRESS MANAGEMENT

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Title: STRESS MANAGEMENT


1
STRESS MANAGEMENT
2
Presentation Outline
  • Part 1 - General Awareness
  • Part 2 - Stress at Work
  • Part 3 - Self - help

3
Part 1
  • General Awareness

4
What Is Stress ?
HELP ME!
  • Stress is the reaction people have to
    excessive pressures or other types of demand
    placed upon them. It arises when they worry that
    they cant cope.

5
What Is Stress ?
I HATE YOU
  • Stress is the wear and tear our minds and
    bodies experience as we attempt to cope with our
    continually changing environment

6
Definition
  • S P gt R
  • Stress occurs when the pressure is greater than
    the resource

7
Stress Feelings
  • Worry
  • Tense
  • Tired
  • Frightened
  • Depressed
  • Anxious
  • Anger

8
Organisational Stress
  • Rules
  • Regulations
  • Red - Tape
  • Deadlines

9
Negative Self Talk Stress
  • Pessimistic thinking
  • Self criticism
  • Over analysing

10
TYPES OF STRESS
  • Negative stress
  • Positive stress

11
Negative Stress
  • It is a contributory factor in minor
    conditions, such as headaches, digestive
    problems, skin complaints, insomnia and ulcers.
  • Excessive, prolonged and unrelieved stress can
    have a harmful effect on mental, physical and
    spiritual health.

12
Positive Stress
  • Stress can also have a positive effect,
    spurring motivation and awareness, providing the
    stimulation to cope with challenging situations.
  • Stress also provides the sense of urgency and
    alertness needed for survival when confronting
    threatening situations.

13
The Individual
  • Everyone is different, with unique perceptions
    of, and reactions to, events. There is no single
    level of stress that is optimal for all people.
    Some are more sensitive owing to experiences in
    childhood, the influence of teachers, parents and
    religion etc.

14
  • Most of the stress we experience is
    self-generated. How we perceive life - whether an
    event makes us feel threatened or stimulated,
    encouraged or discouraged, happy or sad - depends
    to a large extent on how we perceive ourselves.

The Individual
15
  • Self-generated stress is something of a
    paradox, because so many people think of external
    causes when they are upset.
  • Recognising that we create most of our own
    upsets, is an important first step towards coping
    with them.

The Individual
16
SYMPTOMS OF STRESS
  • Physical symptoms
  • Mental symptoms
  • Behavioural symptoms
  • Emotional symptoms

17
Physical Symptoms
  • Sleep pattern changes
  • Fatigue
  • Digestion changes
  • Headaches
  • Aches and pains
  • Indigestion
  • Dizziness
  • Fainting
  • Sweating trembling
  • Tingling hands feet
  • Breathlessness
  • Palpitations

Symptoms of Stress
18
Mental Symptoms
  • Lack of concentration
  • Memory lapses
  • Difficulty in making decisions
  • Confusion
  • Disorientation
  • Panic attacks

Symptoms of Stress
19
Behavioural Symptoms
  • Appetite changes - too much or too little
  • Eating disorders - anorexia, bulimia
  • Increased intake of alcohol other drugs
  • Increased smoking
  • Restlessness
  • Nail biting

Symptoms of Stress
20
Emotional Symptoms
  • Depression
  • Impatience
  • Fits of rage
  • Tearfulness
  • Deterioration of personal hygiene and appearance

Symptoms of Stress
21
STRESS RELATED ILLNESSES
  • Stress is not the same as ill-health, but has
    been related to such illnesses as
  • Cardiovascular disease
  • Immune system disease
  • Asthma
  • Diabetes
  • Digestive disorders
  • Ulcers
  • Skin complaints
  • Headaches and migraines
  • Depression

22
Part 2
  • Stress at Work

23
Why Do We Work ?
  • Work provides an income and fulfils a variety
    of other needs - mental and physical exercise,
    social contact, a feeling of self-worth and
    competence.

24
FACTORS INFLUENCING WORK STRESS
  • The drive for success
  • Changing work patterns
  • Working conditions
  • Overwork
  • Under-work
  • Uncertainty
  • Conflict
  • Responsibility
  • Relationships at work
  • Change at work

25
How Do I Know If I Am Suffering From Stress?
  • Each person handles stress differently. Some
    people actually seek out situations which may
    appear stressful to others.
  • A major life decision, such as changing careers
    or buying a house, might be overwhelming for some
    people, while others may welcome the change. Some
    find sitting in traffic too much to tolerate,
    while others take it in stride.
  • The key is determining your personal tolerance
    levels for stressful situations.

26
TIPS FOR REDUCING OR CONTROLLING STRESS
  • Remember that success will not come from a half
    hearted effort, nor will it come overnight. It
    will take determination, persistence and time.
  • Some suggestions may help immediately, but if
    your stress is chronic, it may require more
    attention and/or lifestyle changes.
  • Determine YOUR tolerance level for stress and try
    to live within these limits. Learn to accept or
    change stressful and tense situations whenever
    possible.

27
  • Be realistic.
  • If you feel overwhelmed by some activities
    (yours and/or your familys), learn to say NO!
    Eliminate an activity that is not absolutely
    necessary. You may be taking on more
    responsibility than you can or should handle. If
    you meet resistance, give reasons why youre
    making the changes. Be willing to listen to
    others suggestions and be ready to compromise.
  • Shed the superman/superwoman urge.
  • No one is perfect, so dont expect perfection
    from yourself or others. Ask yourself, What
    really needs to be done? How much can I do? Is
    the deadline realistic? What adjustments can I
    make? Dont hesitate to ask for help if you need
    it.
  • Meditate. 
  • Just ten to twenty minutes of quiet reflection
    may bring relief from chronic stress as well as
    increase your tolerance to it. Use the time to
    listen to music, relax and try to think of
    pleasant things or nothing.

Tips For Reducing Or Controlling Stress
28
  • Visualize.
  • Use your imagination and picture how you can
    manage a stressful situation more successfully.
    Whether its a business presentation or moving to
    a new place, many people feel visual rehearsals
    boost self-confidence and enable them to take a
    more positive approach to a difficult task.
  • Take one thing at a time.  
  • For people under tension or stress, an ordinary
    workload can sometimes seem unbearable. The best
    way to cope with this feeling of being
    overwhelmed is to take one task at a time. Pick
    one urgent task and work on it. Once you
    accomplish that task, choose the next one. The
    positive feeling of checking off tasks is very
    satisfying. It will motivate you to keep going.
  • Exercise.
  • Regular exercise is a popular way to relieve
    stress. Twenty to thirty minutes of physical
    activity benefits both the body and the mind.

Tips For Reducing Or Controlling Stress
29
  • Hobbies.
  • Take a break from your worries by doing
    something you enjoy. Whether its gardening or
    painting, schedule time to indulge your interest.
  • Healthy life style.
  • Good nutrition makes a difference. Limit intake
    of caffeine and alcohol (alcohol actually
    disturbs regular sleep patterns), get adequate
    rest, exercise, and balance work and leisure.
  • Share your feelings.  
  • A conversation with a friend lets you know that
    you are not the only one having a bad day, caring
    for a sick child or working in a busy office.
    Stay in touch with friends and family. Let them
    provide love, support and guidance. Dont try to
    cope alone.

Tips For Reducing Or Controlling Stress
30
  • Give in occasionally. Be flexible!
  • If you find you are meeting constant opposition
    in either your personal or professional life,
    rethink your position or strategy.
  • Arguing only intensifies stressful feelings. If
    you know you are right, stand your ground, but do
    so calmly and rationally. Make allowances for
    others opinions and be prepared to compromise.
    If you are willing to give in, others may meet
    you halfway. Not only will you reduce your
    stress, you may find better solutions to your
    problems.
  • Go easy with criticism.
  • You may expect too much of yourself and others.
    Try not to feel frustrated, let down,
    disappointed or even trapped when another
    person does not measure up.
  • The other person may be a wife, a husband, a
    child or a colleague whom you are trying to
    change to suit yourself. Remember, everyone is
    unique, and has his or her own virtues,
    shortcomings, and right to develop as an
    individual.

Tips For Reducing Or Controlling Stress
31
  • Where to Get Help.
  • Help may be as close as a friend or spouse. But
    if you think that you or someone you know may be
    under more stress than just dealing with a
    passing difficulty, it may be helpful to talk
    with your doctor, spiritual advisor, or employee
    for professional assistance.
  • If need be, they may even suggest you to visit
    with a psychiatrist, psychologist, social worker,
    or other qualified counselor.

Tips For Reducing Or Controlling Stress
32
Ask Questions to Yourself
  • List the things which cause stress and tension in
    your life.
  • How does this stress and tension affect you, your
    family and your job?
  • Can you identify the stress and tensions in your
    life as short or long term?
  • Do you have a support system of friends/family
    that will help you make positive changes?
  • What are your biggest obstacles to reducing
    stress?
  • What are you willing to change or give up for a
    less stressful and tension-filled life?
  • What have you tried already that didnt work for
    you?
  • If you do not have control of a situation, can
    you accept it and get on with your life?

33
JOB STRESS
  • Job stress can be defined as the harmful physical
    and emotional responses that occur when the
    requirements of the job do not match the
    capabilities, resources, or needs of the worker.
    Job stress can lead to poor health.
  • Job stress is often confused with challenge, but
    these concepts are not the same.
  • Challenge energizes us psychologically and
    physically, and it motivates us to learn new
    skills and master our jobs. When a challenge is
    met, we feel relaxed and satisfied.
  • But job stress is different - the challenge has
    turned into job demands that cannot be met,
    relaxation has turned to exhaustion, and a sense
    of satisfaction has turned into feelings of
    stress.
  • In short, the stage is set for illness, injury,
    and job failure.

34
Approach to job stress
  • Balance between work and family or personal life
  • A support network of friends and coworkers
  • A relaxed and positive outlook

Job Stress
35
Job conditions that may lead to stress
  • The design of tasks.
  • Heavy workload, infrequent rest breaks, long
    work hours, and shift work are stressful. So are
    hectic and routine tasks that have little
    inherent meaning, do not utilize workers' skills,
    and provide little sense of control.
  • Management style.
  • Lack of participation by workers in
    decision-making, poor communication in the
    organization, lack of family-friendly policies.
  • Interpersonal relationships.
  • Poor social environment and lack of support or
    help from coworkers and supervisors.

Job Stress
36
  • Work roles.
  • Conflicting or uncertain job expectations, too
    much responsibility, too many hats to wear.
  • Career concerns.
  • Job insecurity and lack of opportunity for
    growth, advancement, or promotion rapid changes
    for which workers are unprepared.
  • Environmental conditions.
  • Unpleasant or dangerous physical conditions such
    as crowding, noise, air pollution.

Job Conditions That May Lead To Stress
37
Part 3
  • Self - help

38
Statement
  • Not all the stress we experience is generated at
    work !!

39
CAUSES OF STRESS
  • External Stresses
  • Internal Stresses

40
External Stresses - Organisational
  • Company take over
  • Major reorganisation
  • Company sale / relocation
  • Employee benefit cuts
  • Mandatory overtime required
  • Little input into decisions
  • Mistake consequences severe
  • Workloads vary
  • Fast paced work
  • React to changes
  • Advancement difficult
  • Red tape delays jobs
  • Insufficient resources
  • Pay below going rate
  • Technology changes
  • Employee benefits poor
  • Workplace conditions
  • Consistent poor performance

Causes Of Stress
41
External Stresses - Major Life Events
  • Change in financial status
  • Change of job / work
  • Mortgage or loan
  • Change in responsibilities
  • Moving house
  • Death of a loved one
  • Divorce / separation
  • Injury/illness ( self / family )
  • Marriage
  • Loss of job
  • Retirement

Causes Of Stress
42
Recognise The Problem
  • The most important point is to recognise the
    source of the negative stress.
  • This is not an admission of weakness or
    inability to cope! It is a way to identify the
    problem and plan measures to overcome it.

43
Stress Reduction Techniques
  • Progressive RelaxationProgressive relaxation of
    your muscles reduces pulse rate and blood
    pressure as well as decreasing perspiration and
    respiration rates. The body responds to
    anxiety-producing thoughts and events with muscle
    tension which in turn increases the anxiety.
  • Muscle relaxation reduces tension and is
    incompatible with anxiety. Typically, it involves
    tensing individual muscle groups for several
    seconds and releasing the tension -- allowing the
    muscles to gradually relax.
  • Deep BreathingProper breathing is essential for
    good mental and physical health. The next time
    you feel a surge of stress, try a few moments of
    deep breathing.
  • Sit in a comfortable position and take deep,
    measured breaths, e.g., inhaling while counting
    up from 1 to 4 exhaling while counting down from
    4 to 1. Do this 20-30 times and you are sure to
    feel refreshed. Deep breathing assists in
    relaxation by increasing the amount of oxygen in
    the body.

44
  • VisualizationIf you think anxious thoughts, you
    become tense. In order to overcome negative
    feelings, you can use the power of your
    imagination to refocus your mind on positive,
    healing images.
  • Get into a comfortable position, close your eyes
    and visualize a scene or place that you associate
    with safety and relaxation. It doesn't matter
    what you visualize, as long as it's calming to
    you. As you relax your mind, your body also
    relaxes.
  • Thought StoppingThought stopping helps you
    overcome excessive worry, repetitive thoughts,
    and negative thinking, which may take the form of
    self-doubt, fear, and avoidance of stressful
    situations.
  • Thought stopping involves concentrating on the
    unwanted thoughts and after a short time,
    suddenly stopping and emptying your mind, by
    using the mental command "stop" or a loud noise
    to interrupt negative thinking. Then, you may use
    thought substitution to focus on positive
    thoughts and outcomes. If the thoughts can be
    controlled, stress levels can be significantly
    reduced.

Stress Reduction Techniques
45
STRESS CONTROL
  • A B C STRATEGY

46
ABC STRATEGY
  • A AWARENESS
  • What causes you stress?
  • How do you react?

47
  • B BALANCE
  • There is a fine line between positive / negative
    stress
  • How much can you cope with before it becomes
    negative ?

ABC Strategy
48
  • C CONTROL
  • What can you do to help yourself combat the
    negative effects of stress ?

ABC Strategy
49
STRESS MANAGEMENT TECHNIQUES
  • Change your thinking
  • Change your behaviour
  • Change your lifestyle

50
Change your Thinking
  • Re-framing
  • Positive thinking

Stress Management Techniques
51
Re-framing
  • Re-framing is a technique to change the way
    you look at things in order to feel better about
    them.
  • There are many ways to interpret the same
    situation so pick the one you like.
  • Re-framing does not change the external reality,
    but helps you view things in a different light
    and less stressfully.

Stress Management Techniques
52
Positive Thinking
  • Forget powerlessness, dejection, despair,
    failure
  • Stress leaves us vulnerable to negative
    suggestion so focus on positives
  • Focus on your strengths
  • Learn from the stress you are under
  • Look for opportunities
  • Seek out the positive - make a change.

Stress Management Techniques
53
Change your Behaviour
  • Be assertive
  • Get organised
  • Ventilation
  • Humour
  • Diversion and distraction

Stress Management Techniques
54
Be Assertive
  • Assertiveness helps to manage stressful
    situations, and will , in time, help to reduce
    their frequency.
  • Lack of assertiveness often shows low self -
    esteem and low self - confidence.
  • Extending our range of communication skills will
    improve our assertiveness.

Change Your Behaviour
55
Equality and Basic Rights
  • 1) The right to express my feelings
  • 2) The right to express opinions/beliefs
  • 3) The right to say Yes/No for yourself
  • 4) Right to change your mind
  • 5) Right to say I dont understand
  • 6) Right to be yourself, not acting for the
    benefit of others
  • 7) The right to decline responsibility for other
    peoples problems
  • 8) The right to make reasonable requests to
    others
  • 9) The right to set my own priorities
  • 10) The right to be listened to, and taken
    seriously

Change Your Behaviour
56
Benefits
  • Higher self-esteem
  • Less self-conscious
  • Less anxious
  • Manage stress more successfully
  • Appreciate yourself and others more easily
  • Feeling of self-control

Change Your Behaviour
57
Get Organised
  • Poor organisation is one of the most common
    causes of stress.
  • Structured approaches offer security against out
    of the blue problems.
  • Prioritising objectives, duties and activities
    makes them manageable and achievable.
  • Dont overload your mind.
  • Organisation will help avoid personal and
    professional chaos.

Change Your Behaviour
58
Time Management
  • Make a list
  • What MUST be done
  • What SHOULD be done
  • What would you LIKE to do
  • Cut out time wasting
  • Learn to drop unimportant activities
  • Say no or delegate

Change Your Behaviour
59
Ventilation
  • A problem shared is a problem halved
  • Develop a support network through friends or
    colleagues to talk with. Its not always events
    that are stressful but how we perceive them.
  • Writing a diary or notes may help release
    feelings but do not re-read what has been
    written.

Change Your Behaviour
60
Humour
  • Good stress - reducer
  • Applies at home and work
  • Relieves muscular tension
  • Improves breathing

Change Your Behaviour
61
Diversion And Distraction
  • Take time out
  • Get away from things that bother you
  • Reduce stress level
  • Calm down
  • Think logically

Change Your Behaviour
62
Change Your Lifestyle
  • Diet
  • Smoking Alcohol
  • Exercise
  • Sleep
  • Leisure
  • Relaxation

63
Benefits of Exercise
  • Improves blood circulation
  • Lowers blood pressure
  • Clears the mind of worrying thoughts
  • Improves self image
  • Makes you feel better about yourself
  • Increases social contact

Change Your Lifestyle
64
Sleep
  • Good stress reducer
  • Difficult to cope when tired
  • Wake refreshed after nights sleep
  • Plenty of daytime energy

Change Your Lifestyle
65
Leisure
  • Gives you a break from stresses
  • Provides outlet for relief
  • Provides social contact

Change Your Lifestyle
66
Benefits of Relaxation
  • Lowers blood pressure
  • Combats fatigue
  • Promotes sleep
  • Reduces pain
  • Eases muscle tension
  • Decreases mental worries
  • Increases concentration
  • Increases productivity
  • Increases clear thinking

Change Your Lifestyle
67
Alternatives
  • Conventional Medicine
  • Counselling psychotherapy
  • Meditation
  • Massage
  • Herbalism
  • Homeopathy
  • Hypnotherapy
  • Acupuncture
  • Aromatherapy
  • Yoga

68
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