STRESS

MANAGEMENT
Mandar R.
Walawalkar
Training Consultant
Are you STRESSED ???

z Is the problem real?

– What makes you feel
Stressed?

z Check your Stress level

A&B

z Stress Questionnaire
THOUGHT PROVOKERS

z Accept that some days you're the pigeon, and some

days you're the statue.
z Always keep your words soft and sweet, just in case
you have to eat them.
z Always read stuff that will make you look good if
you die in the middle of it.
z It may be that your sole purpose in life is simply to
serve as a warning to others.
z Never buy a car you can't push.
THOUGHT PROVOKERS

z Nobody cares if you can't dance well. Just get up and

dance.
z When everything is coming your way, you're in the
wrong lane.
z Birthdays are good for you. The more you have, the
longer you live.
z You may be only one person in the world, but you may
also be the world to one person.
z Stress is the spice of life.. who would enjoy a life with
no runs, no hits and no error??
z Life is 10% how you make it and 90% how you take it!
HOW TO OVERCOME/ CONTROL
STRESS

z A B C STRATEGY
A - Awareness
Know the details about
Stress

B - Balance
Between Positive &
Negative

C - Control
Conscious efforts
What is STRESS ?
Stress (stres), noun.
1. A specific response
by the body to a
stimulus, as fear or
pain, that disturbs or
interferes with the
normal physiological
equilibrium.
2. Physical, mental, or
emotional strain or
tension.
Stress is not in our environment…

…it is what we perceive in our

mind and body.
POSITIVE / NEGATIVE

‰ Stress in and of itself is

neither positive nor negative.

‰ It is our perception
of that
stimulus which determines
whether a situation is
stressful.

‰ Some event that is exciting

and pleasurable to one
person may be painfully
stressful to another.
STRESS!!!

z Eustress: Good Stress

– Getting dream job

– Getting engaged

– Winning the lottery

STRESS!!!

z Distress: Stress from

bad sources

– Difficult work
environment

– Unrealistic Deadlines

– Threat to job
FOUR TYPES OF STRESS

1. General Stress:

– Everyone has this kind

of stress

– It resolves itself within a

day or two

– No intervention is
necessarily required
FOUR TYPES OF STRESS

2. Cumulative Stress:
– Stress builds up in your
body
– It becomes more difficult
to alleviate your
symptoms
– You may have more
serious physical
symptoms
– You may have more
serious mental anguish
FOUR TYPES OF STRESS

3. Acute Traumatic Stress:

– Critical Incident Stress

– Produces considerable
psychological distress

– A normal reaction to
abnormal events OR
Vise-a-versa
FOUR TYPES OF STRESS

4. Post Traumatic Stress:

– Severe stress produced

by severe psychological
trauma

– Created by unresolved
Critical Incident Stress

– Produces lasting changes

Short Term Physical Stress Symptoms

– Dry mouth
– Cool skin
– Cold hands and feet
– Increased sweating
– Rapid breathing
– Faster heart rate
– Tense muscles
– Feelings of nausea
– Butterflies in your
stomach
– Diarrhea
– A desire to urinate
Long Term Physical Stress Symptoms

– Insomnia
– Change in Appetite
– Sexual disorders
– Aches and pains
– Frequent colds
– Feelings of intense and
long-term tiredness
– Prone to illness
BEHAVIORAL STRESS SYMPTOMS

z Yawning z Over reacting

z Talking too fast z Emotional
z Talking too loud z Defensive
z Fiddling z Irritable
z Nail biting z Irrational
z Grinding teeth z Hostile
z Drumming z Critical
fingers z Aggressive
z Pacing
EMOTIONAL SYMPTOMS

z Bouts of depression
z Impatience
z Fits of rage
z Tearfulness
z Deterioration of
personal hygiene and
appearance
CAUSE OF STRESS

S=P>R
z Stress occurs when the
pressure is greater than
the resource
 3
Basic Stages
of Stress ARE:

z ALARM
z RESISTANCE
z EXHAUSTION
ALARM
z The body’s
initial physical
reaction for fight
or flight.
RESISTANCE
¾ The body tries to cope and
adapt to the continued stress
and begins the process of
repairing any damage caused
by the stress.

¾ If the stress can be overcome

the body repairs the damage
and the physical signs
disappear.

¾ Resistance to stress is
increased each time it’s dealt
with leaving us stronger than
before.
EXHAUSTIO N

™If there is no relief from

the stress, the body
and mind cannot repair
the damage.
™This can result in
emotional, mental, and
physical problems.
Work place Stress

z Reasons
z Effects
z How to handle?
Self Management is the best way

z Change Yourself

z Have a good diet

– On Time

z Get enough sleep

Self Management is the best way

z Meditate

z Visualize

z Pray Regularly
Self Management is the best way

z Be realistic

z Take one thing at a

time - Do not juggle

z Limit your
requirements
Self Management is the best way

z Be in good company

z Exercise regularly

z Practice a healthful
lifestyle
Self Management is the best way

z Forgive and Forget

z Relax – Be Calm

z Overcome mind
blocks
Self Management is the best way

z Have goals

z Do not regret

z Do not worry/Do not

take tension
– I have known a great
many troubles, most of
them never happened
– Mark Twin
Self Management is the best way

z Do Not Crave For

Recognition

z Do Not Be Jealous

z Go easy with criticism

Self Management is the best way

z Do not Interfere

z Do Not Bite Off More

Than You Can Chew

z Never Leave the Mind

Vacant
– Have an active hobby
Self Management is the best way

Nurture your sense of

humor – Laugh

z Make right choices

every time
Time for everything and everything in
time

z Value your time

– Make time for yourself

z Do Not Procrastinate

z Know the benefits of

Effective Time Mgmt.
Communicate

z Share your feelings

z Share your
information

z With own - Positive

Self Talk
STRESS MANAGEMENT

THANK YOU!