Division of Youth Corrections

Stress and Stress

Management
1
By, Ir. Fuad ROIYAN, MM, MKKK, Amd
What Stresses You Out?
 Money/bills
 Traffic
 Job related stress:
– Work Load
– overcrowding
– lack of support
– lack of on the job training
– Audit Team :-:-)
 Health/Medical issues
 Lack of Free time
 Relationships
p
– family & friends

By, Ir. Fuad ROIYAN, MM, MKKK, Amd 2

What can Stress lead to?
 Low productivity
 Anger/frustration
 Work related injuries
 Lackk off concentration
i
 Anxiety
 Panic attacks
 Depression
How you handle stress can mean the difference between being
happy and productive ... or frustrated and anxious.
anxious

By, Ir. Fuad ROIYAN, MM, MKKK, Amd 3

 Recognizing
g g Stress

 The following are indicators that you may be encountering

stress:
 General irritability
 Elevated heart rate
 Increased blood pressure
 Anxiety
Anxiety--anxious feeling for no specific reason
 Trembling
 Insomnia
 Headaches
 Indigestion
 Pain in neck and/ or lower back
 Changes in appetite or sleep pattern

By, Ir. Fuad ROIYAN, MM, MKKK, Amd 4

 Managing Stress

 Stress is a process that builds and builds until you

f l like
feel lik you are goingi to
t explode.
l d It is
i more
effective to intervene early in the process rather
th llater.
than t T
Try tto b
become aware off th
the signs
i th
thatt
suggest the process has begun.

By, Ir. Fuad ROIYAN, MM, MKKK, Amd 5

Time and Stress

 Identify & eliminate your personal “time-

“time-
wasters”
 Set long
long--range goals and daily priorities
– Identify your number-
number-one priority and get
it done first
 Say "no" when/if necessary
 Ask for help when/if necessary

By, Ir. Fuad ROIYAN, MM, MKKK, Amd 6

Health and Stress
 Experts argue that maintaining a regular
exercise routine and healthy diet is your best
defense against stress.
 Try to fit (at least) 20 minutes of aerobic
activity into your schedule three to four days
a week.
 Eat well
well--balanced meals,
meals more whole grains,
grains
nuts, fruits and vegetables.
 Try to get at least 7 hours of sleep each
night.
night

By, Ir. Fuad ROIYAN, MM, MKKK, Amd 7

 Self Help for Treating Stress

 Exercise - exercise has been proven to have a beneficial

effect on a person's mental and physical state. For many
people exercise is an extremely effective stress buster.

Division of labor - try to delegate your responsibilities at

work, or share them. If you make yourself indispensable the
likelihood of your feeling highly stressed is significantly
greater.

Assertiveness - don't say yes to everything. If you can't do

something well, or if something is not your responsibility, try
to seek ways of not agreeing to do them.

Alcohol and drugs - alcohol and drugs will not help you
manage your stress better. Either stop consuming them
completely, or cut down.

Caffeine - if your consumption of coffee and other drinks

which contain caffeine is high, cut down.

By, Ir. Fuad ROIYAN, MM, MKKK, Amd 8

 Self Help for Treating Stress


Nutrition - eat plenty of fruit and vegetables. Make sure you
have a healthy and balanced diet.

Time - make sure you set aside some time each day just for
yourself. Use that time to organize your life, relax, and pursue
your own interests.

Breathing - there are some effective breathing techniques

which will slow down your system and help you relax.

Talk - talk to you family,

family friends,
friends work colleagues and your
boss. Express your thoughts and worries.

Seek professional help - if the stress is affecting the way

you function; go and see your doctor.
doctor Heightened stress for
prolonged periods can be bad for your physical and mental
health.

Relaxation techniques - mediation,

mediation massage,
massage or yoga have
been known to greatly help people with stress.
By, Ir. Fuad ROIYAN, MM, MKKK, Amd 9

 Managing Stress in Daily Life
(simple ways)

There is little you can do to prevent stress, but there are many things
you can do to manage stress more effectively, such as learning how to
relax, taking regular exercise and adopting good time-management
time management
techniques.

Do a lot :
1. Approaching to spiritual and mental aspect
2. Communicate well with families and children and co-workers
3 Trying
3. T i to t enjoy
j life
lif with
ith H
Hobby,
bb holidays,
h lid etc.
t
4. Never bring your mind into the works of the home and family
environment
5. Being in work is always calm and do not rush
6. Whatever problems at work always believe there is always a way
out, and feel free to discuss and ask you please help other colleagues.
7. etc
By, Ir. Fuad ROIYAN, MM, MKKK, Amd 10
The
Th End
E d
Thanks

Q&A

11
By, Ir. Fuad ROIYAN, MM, MKKK, Amd