STRESS MANAGEMENT.

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Presentation on theme: "STRESS MANAGEMENT."— Presentation

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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 HELP ME! What Is Stress ? Stress is the reaction people have to excessive pressures or
other types of demand placed upon them. It arises when they worry that they can’t cope.
People’s reaction to pressure

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

6 Stress occurs when the pressure is greater than the resource

Definition S = P > R Stress occurs when the pressure is greater than the resource Therefore
one must keep achievable deadlines

7 Stress Feelings Worry Tense Tired Frightened Depressed Anxious Anger

When you are stressed you are

8 Organisational Stress
Rules Regulations “Red - Tape” Deadlines

9 Negative Self – Talk Stress

Pessimistic thinking Self criticism Over analysing When you talk negatively to yourself.

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. Health problems

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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. Stress
also motivates. You are able to meet the deadline when you are stressed

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. Some are
more sensitive to stress, others are not

14 Most of the stress we experience is self-generated

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. Mostly stress is self-generated 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. Recognise most stress are self generated helps
to cope stress The Individual

16 SYMPTOMS OF STRESS Physical symptoms Mental symptoms

Behavioural symptoms Emotional symptoms Taking one at a time

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 Difficulty in making decisions Confusion Disorientation Panic attacks

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

19 Appetite changes - too much or too little

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 Deterioration of personal hygiene and appearance

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

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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 Lets discuss some
of these

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. Determine your tolerance level

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 Shed the “superman/superwoman” urge.

Be realistic. If you feel overwhelmed by some activities (yours and/or your family’s), 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 you’re
making the changes. Be willing to listen to other’s suggestions and be ready to compromise.
Shed the “superman/superwoman” urge. No one is perfect, so don’t 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?” Don’t 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. Take one thing at a time. Exercise.

Use your imagination and picture how you can manage a stressful situation more
successfully. Whether it’s 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

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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 it’s
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. Don’t 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 other’s
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
didn’t work for you? If you do not have control of a situation, can you accept it and get on
with your life? Whenever you feel stressed, write down answers to these questions

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

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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 Environmental conditions.
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 Not all the stress we experience is generated at work !!

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

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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 Relaxation: Progressive 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 Breathing: Proper 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
times and you are sure to feel refreshed. Deep breathing assists in relaxation by increasing
the amount of oxygen in the body.

44 Visualization: If you think anxious thoughts, you become tense

Visualization: If 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 Stopping: Thought 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 There is a fine line between positive / negative stress

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

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50 Stress Management Techniques
Change your Thinking Re-framing Positive thinking Stress Management Techniques

51 Stress Management Techniques

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 Stress Management Techniques

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 Stress Management Techniques

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 don’t understand’ 6)
Right to be yourself, not acting for the benefit of others 7) The right to decline responsibility
for other people’s 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. Don’t overload your mind.
Organisation will help avoid personal and professional chaos. Change Your Behaviour

58 What would you LIKE to do Cut out time wasting

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

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59 ‘A problem shared is a problem halved’
Ventilation ‘A problem shared is a problem halved’ Develop a support network through
friends or colleagues to talk with. It’s 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 Applies at home and work Relieves muscular tension Improves breathing

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 Improves blood circulation Lowers blood pressure

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 night’s 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 Thank You!

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