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Stress Management

Adapted by
Hj Yunos Hj Bujang
Wh t is
What i St
„ Stress is body experiencing wear and tear during
change of environment.
„ Produces physical and emotional changes that produces
Positive and negative feelings.
„ Psychological
y g and pphysical
y changes
g during g threatening
Wh t causes Stress
What St
„ Family related issues like Divorce, Death of close
relatives, Marriage, Child birth etc
„ Personal related issues like taking large loan
loan, change in
sleeping habits Violation of Laws, Change in living style
„ Over work, non co-operation from boss and colleagues,
Commuting from home to office, High expectations,
dead lines,
lines meeting targets etc
„ Feeling of insecurity, instability and uncertainty may also
lead to Stress.
W k related
Work l t d stress
„ When the capabilities do not match the requirements
„ Recent changes in technologies
„ Increased work loads,
„ Competition with others to excel
„ Job insecurity
„ Timings of work such as Shifts or working only in night
shifts like call centers
„ Loosing self confidence
Cope up with
ith stress
„ No body can eliminate complete stress but is able to
control and manage it to certain extend.
„ One should be able to identify what causes stress and
cope with it
„ Use it for yyour advantage
g – make that as a challenge.
„ Absence of stress may leave one feeling bored
„ Excessive stress may make one dejected
„ For some, small issues causes heavy stress.
„ Some can withstand heavy stress and cope up with it.
Cope up with
ith stress
„ Determine what events distress you
„ Change problems that are within your control to change -
Change what you can can, accept what you cannot change
„ Avoid exposure to stressors that you can not change
„ Accept those you can not change or avoid
„ Increase control over emotional stress experience
„ Think rationallyy and restructure the negative
g responses
„ Learn relaxing techniques
i t d risks
i k off stress
„ Mind
¾ Chronic anxiety / phobias / sleeplessness
¾ Depression / Lack of concentration / Absent-minded
ƒ Body
¾ Stomach
St h ulcers
l / Digestion
Di ti problems
bl /H
d h
¾ Vomiting and Diarrhea
¾ Heart disease
¾ Less resistance to infections
¾ Psycho somatic illness
i t d risks
i k off stress
t (cont’d)
( t’d)
„ Relationship/ Behaviour
¾ Strained relations with family and friends
¾ Lower performance in work
¾ Confusion and loosing confidence / indecisiveness
¾ Lower sexual urge
¾ Avoidance
¾ Escapism
¾ Alcoholism /Drug addiction
G d St
Good Stress Reliever
R li
„ Good stress releivers
¾ Balanced diet
¾ Good exercise/Yoga/Meditation/Relaxation
¾ Walking/Jogging/Laughter clubs
¾ Learning Music/Engaging in Active Sports activities
¾ Balance between work and family life
¾ Thinking Positive
¾ Avoiding stimulants
¾ Socializing (with the right group of people)
¾ Required Good sleep
¾ Catharsis – Ventilating the feelings to near and dear ones
¾ Projections – Bean bag boxing
B d St
Bad Stress R
„ Bad stress reliever
¾ Smoking
¾ Drinking
¾ Drug addiction
¾ Anger
g p projection
¾ Going into shell(getting depressed)
¾ Sulking
¾ Avoidance
¾ Escapism
¾ Malingering
„ For high stressful issues some require out side help.
„ For such people counseling is the best technique
(normally for people with low personal esteem and self
„ Counselingg is required
q for p
g stress symptoms.
y p
„ Medication or self medication is dangerous and lead to
other physical related problems.
„ Counseling and Medications should be
advised/administered only by experts like Doctors and
Th k you

Best of Luck and Success.

Hope all the information are of helps to you all in your daily undertakings.