Stress Management

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 Stress Can be…

• New Job or Promotion, Festival,

Marriage, Birth of Child, New Ugly
House, Pilgrim tour…

• Change of Role or Job, Deadline

for Project, Office Politics, Stock
Market, Family Member Ill,
Children not performing…

• Death, Accident, Divorce, Court Bad

Good
Case…

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 Stress ?
• It is a by product of the reaction people have to excessive pressure at work
or other types of demanding situations.
• It is dominated by worry, anxiety and hence they can’t cope.
• Stress is the “wear and tear” which our minds and bodies experience as
we attempt to cope with our continually challenging and changing
environment

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 Stress ?

The Equation:

S=P>R

• Stress occurs when the pressure is

greater than the resource

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 Stress produce ?
• Worry,
• Tension,
• Tiredness and Fatigue,
• Fear,
• Elation,
• Depression,
• Anxiety,
• Anger

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 Types of Stress

Physical
Mental
Or
Encounter
Anticipatory

Types
of
Stressors
Communication Environmental

Time Emotional

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 Types of Stress [Cont’d…]
(a)External Stress Factors
• Physical Environment- Noise, Bright Lights, Heat, Confined Spaces,
• Social Interaction- Rudeness, Bullying, Bossiness, Aggression by others
• Organisational- Rules, Regulations, Deadlines,
• Major Life Events- Birth, Death, Loss of Job, Promotion, Change in
Marital status
• Daily Hassles- Commuting, Technical Break downs

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 Types of Stress [Cont’d…]
(b)Internal Stress Factors
• Lifestyle- Excessive Caffeine, Lack of Sleep, Overloaded Schedules
• Negative Self Talk-Pessimistic Thinking, Self Criticism, Over
Analysis
• Mind Traps- Unrealistic Expectations, Taking things too
personally, All or Nothing-Thinking, Exaggeration, Rigid Thinking,
• Personality Traits-Perfectionists, Workaholics, ”My-Way” thinking

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 Types of Stress [Cont’d…]

• Negative Stress- Contributes to various conditions, such as headaches, digestive

problems, skin complaints, insomnia and ulcers. Excessive, prolonged, unmanaged and
unrelieved stress can have a harmful effect on mental, physical and spiritual health.
• Positive Stress- Stress can also have a positive effect, spur 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

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 Effects of Stress

Positive Negative
• Is short term • Doesn’t fade, but builds
• Motivates • Can lead to mental &
• Feels exciting physical problems
• Improves performance • Can be cured with relaxation
& healthy lifestyles
• Is pleasant and beneficial
• Is vital for physical & mental
fitness
• Focuses energy & sharpens
the mind

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 Symptom of Stress

• Physical
• Mental
• Behavioral
• Emotional

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 Symptom of Stress [Cont’d…]
• Physical Symptoms- Sleep pattern changes, Fatigue, Digestion changes,
Headaches, Aches and pains, Infection , Dizziness, Fainting, Sweating &
trembling,Tingling hands & feet, Breathlessness,Palpitations,Missed
heartbeats etc

• Mental Symptoms- Lack of concentration, Memory lapses, Difficulty in

making decisions, Confusion, Disorientation,Panic attacks etc

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 Symptom of Stress [Cont’d…]

• Behavioural Symptoms- Appetite changes - Eating too much or too little,

leading to anorexia, bulimia, Increased intake of alcohol & other drugs,
Increased smoking, Restlessness ,Fidgeting, Nail biting, Hypochondria
• Emotional Symptoms- Bouts of depression, Impatience ,Fits of rage ,
Tearfulness , Deterioration of personal hygiene and appearance

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Symptom of Stress [Cont’d…]

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 Stress Management
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.
ABC Strategy
• Awareness. What causes you stress? How do you react?
• Balance. There is a fine line between Positive and Negative stress. How much can
you cope with stress before it becomes negative?
• Control- What can you do by yourself to combat the negative effects of stress?

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 Understanding & Managing Stress

• Driving your car in rush hour

• Getting a last minute work assignment
• Misplacing something in the house or office

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 Understanding & Managing Stress [Cont’d…]

• Having something break while using it

• Dealing with incompetence at work
• Planning your budget
• Being blamed for something
• Waiting in a long line /queue at the check-in
counter or security check

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 Symptom of Stress

• HEADACHE – LOSS OF CONTROL

• CHEST PAIN – SADNESS
• LOWER BACK – ANGER
• STOMACH & INTENSTINE – FEAR
• NECK & SHOULDER – BURDEN & RESPONSIBILITY

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 No Stress

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 वििेकी VIKAS KHATRI
SOFT SKILLS TRAINER & MOTIVATIONAL SPEAKER
Contact – 9416997595
E-mail – vikaskhatri0409@gmail.com

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