DR ANIAH JULIUS

COLLEGE OF HEALTH SCIENCES

UNIVERSITY OF ABUJA
 Outline
Definition Stress management
Causes Stress and body
Symptoms function

Effects Stress related

Stress-response hypertension

mechanisms Conclusion
Stress is the body’s reaction to any change that requires
adjustment or response
State of mental, emotional or physical strain or
tension resulting from adverse or demanding
circumstances

It is the psychological and physical state that

results when the resources of the individual are not
sufficient to cope with the demands and pressures
of the situation
Stress is defined as a real or perceived
imbalance between environmental demands
required for survival and an individual’s
capacity to adapt to these requirements
State of well-being when an individual can:

Realise his/her own potential

Cope with the normal stress of life

Can work productively and fruitfully

Can make meaningful contribution to his/her

community…….. (WHO, 2016)
These demanding circumstances present a
potential threat, danger, change, challenge to
one’s well-being or survival

Stress can undermine the achievement of goals,

both for individuals and for organizations
Shift from physical to psychological work stress

Reduced Physical stress

Reduced environmental stress

Increased psychological stress

Increase in stress-related illnesses

Increased anxiety and depression

Psychomotor or psychosomatic symptoms

Burnout
STRESS ANXIETY
Stress inducing situations are usually:

1. Unpredictable 4. Uncontrollable

2. Uncertain 5. Ambiguous

3. Unfamiliar
 Stress Response Contd.

Too little stress may result in boredom

Moderate levels of stress may actually

improve performance and efficiency

Too much stress may cause an

unproductive anxiety level
Response to Threats

Depression
Anxiety
Stress

Threat
 STRESSORS

School
Work
Family
Relationships
Legal
Finances
Health/illness
Environment
Living Situation
SOURCES OF STRESS

1) THE JOB

Poor physical
Work
working
overload
condition

Physical Time
danger pressure
 2). THE ORGANIZATION

Role of Poor
ambiguity motivation

Conflict in
Office
organizational
politics
boundaries
 3). CAREER DEVELOPMENT

Under promotion
Professional
misplacement
Over promotion

Lack of job security

Thwarted ambition
4). PERSONNEL (WORK RELATIONSHIP)

Difficulty in delegating
responsibility
Poor relationship with boss,
subordinates or colleagues
unhealthy relationships in the
office

Lack of effective consultation

Comfortable Meeting Setting
Comfortable Meeting Setting
Meeting room for small meetings,
usually less than ten (10) attendees
How Comfortable?
How Comfortable?
 Contd.

Full commitment to work sometimes makes the

executive to relegate the family to the background

to the sure chagrin of his wife/her husband who

may interpret it as a lack of care for the family.

• ****Family trouble starts

a) Long hours of work
b) Time pressure
c) Difficult or complex tasks
d) Organizational change
e) Lack of variety
f) Poor physical work conditions ( space, temp. light)
g) Work overload
h) Lack of breaks
i) Taking work home
 The degree of stress experienced depend on
functioning of three physiological mechanisms:

1. Alarm reaction stage

When confronted with a threat to safety, our first
response is physiological arousal:
Muscles tense
Breathing increases
Heart rate increase
We respond by “fight or flight”
2. Adaptation stage
This allows us to cease responding on
learning that stimuli in the environment are
no longer a threat to our safety

Responses to same stimuli dwindle over time

This mechanism prevent us from physical

wear and tear, and mental exhaustion
3. Exhaustion stage

The exhaustion stage is the final stage of

stress

Characterized by fatigue, anxiety, and

depression
A. When either of these mechanisms are not
functioning properly

B. When we find it difficult to switch

appropriately from one mechanism to
another

This forms the basis of individual approaches

to stress management
THE HUMAN CELL
Human body contains
Trillions of cells

Your vitality is a
reflection of your
cellular health

Cells are responsible for

Production of proteins

Proteins are responsible

For all body functions
 Major sources of free radicals…….

1. METABOLIC
• Energy production (major source)
• Inflammation
• Infections
• Daily stress
• Unhealthy diet
• Liver detoxification processes
• Medication
• Alcohol
 Major sources of free radicals contd…….

2. ENVIRONMENTAL
• Industrial chemicals
• Cigarette smoke
• UV light
• Radiation (X-rays, Cell phones, Masts,
high tension cables, microwaves, etc.)
• Air pollution
 A vicious cycle exist
All work place problems undermines a good,
relaxed quality of life at home

Consequences:
Poor family life (with spouse and children)
Indigestion
Erectile dysfunction
Poor sleep
Cycle continues.
Idiopathic
Smoking
Obesity
Diabetes
Lack of physical exercise
Increase salt intake
Stress
Genetic/familial
Aging
Kidney failure
Stroke
Heart attack
Heart failure
Blindness
Diet (DASH)

Exercise

Drugs

Monitor your blood pressure

Avoid/reduce smoking

Avoid/reduce alcohol

Visit your doctor regularly

 Individual approach
Organizational approach

Individual: Eating/drinking, sleeping, exercise,

prioritize, delegation, self-monitoring, relaxation,
rest/holiday, leisure

Organizational: Provide opportunities for personal,

social, professional and vocational development, and
ensuring sufficient skills for the tasks
Strategy #2 Alter the situation
Express your feelings instead of bottling them up if
something or someone is bothering you, communicate your
concerns in an open and respectful way. if you don’t voice
your resentment will build up

Be more assertive don't take a back seat in your life, air

your opinion

Manage your time better poor time management can

cause stress, plan ahead and make sure you don’t over
extend yourself.
Strategy #3 Adapt to the stressor
Reframe your problems try to view stressful
situations from a more positive perspective

Look at the big picture take perspective of the

stressful situations, are they really worth getting upset
over?

Focus on the positive when stress is getting you

down, take a moment to reflect on all the things you
appreciate in your life
Strategy # 4 Accepting the things
you cant change

Look for the upside As the saying goes, “What doesn’t

kill us makes us stronger.” learn from your mistakes

Share your feeling talk to a trusted friend

Learn to forgive. Let go of anger and resentment. Free

yourself from negative energy by forgiving and moving
on.
Strategy #5 make time for fun and
relaxation
Go for a walk Drink a warm cup of
Spend time with nature coffee or tea
Call a good friend Play with your kids or
Sweat out tension with a pets
good workout Indulge yourself in a
Write a journal hobby
Take a long bath Curl up with a good book
Light scented candles Listen to music
Get a massage Watch a comedy
Strategy #6 Adopt a healthy
lifestyle
Exercise regularly Physical activity plays a key role in reducing and
preventing the effects of stress. Make time for at least 30 minutes of exercise,
three times per week.
Eat a healthy diet well-nourished bodies are better prepared to cope with
stress. Start your day right with breakfast, and keep your energy up and your
mind clear with a balanced diet
Reduce caffeine and sugar
Avoid alcohol, cigarettes and drugs Self-medicating with alcohol
or drugs may provide an easy escape from stress, but the relief is only
temporary. Don’t avoid or mask the issue at hand; deal with problems
head on and with a clear mind.
Get enough sleep Adequate sleep fuels your mind, as well as your
body.
Benefits of Stress Management
Physical health gets better
-more energy and stamina

Emotions stabilize
-positive attitude
-hopeful/happier

Ability to focus improved

-able to learn and achieve
In conclusion….
.
Take good care of yourself…..
Exercise
Take GOOD care of yourself…
Sleep
Take good CARE of yourself…
Nutrition
Take good care of YOURSELF…
Relax
Its as simple as….
Don’t worry….

…….be happy

---Bobby McFerrin