STRESS MANAGEMENT

IN THE WORKPLACE
What is Stress?
Stress is a state of mental or
emotional strain or tension
resulting from adverse or
very demanding
circumstances.
Brain freeze.
Tulala. Malayo ang tingin.
Stress is not a decision, but how
you deal with it certainly is!
Studies show that about 50% of all
workers feel a great deal of stress
in the job.
What Causes Stress?
 Work
 Deadlines
 Co-workers
 Family
 finances
 Health
 And a whole lot more !
Stress comes from all sides.

A stressfulwork environment
can have a significant impact on
your health.
 According to the American Heart Association,
people experiencing job-related stress have
blood pressures 10% higher than those who are
not experiencing job-related stress.
  The study also found out that people who are
stressed maintains a high blood pressure even
after they got home. For non- stressed
participants, their blood pressure drop right
after they left the office.
 The British Medical Journal did a 15-
year study on work place stress.
 They found that people who are
overworked and failed to meet deadlines
were twice as likely to get Type II
Diabetes than those who felt they will be
able to meet the deadlines.

Diabetes. Sugar daddy.

It also found out that too much stress
can lead to:
 headaches, migraines.
 high blood pressures,
 disrupted sleep,
 memory loss,
 upset stomach, and even
 Heart attacks!
Having tensed sore muscles,
shallow breathing, increased heart
rates, these are all signs that you
might be too stressed out!
 
Stress does a number on your mind
and body, draining your immune
system and messing with your ability
to concentrate.

Nagkasakit ako. School Boy complexion

Goodlooking. What is beauty if the brain is empty? With great looks come great responsibility
 There is no way to avoid stress, but
you have a choice to react in a
healthy way.
 Stress is a circumstance, but you are
a force!

 3 possible reactions to bad situations

There are really only three possible
reactions to a bad situation.
1. Removing yourself from the situation.
2. Changing the situation.
3. Accepting the situation.

Get a notebook. 3 steps

Step 1

Open a notebook and

make three columns.
Label them at the top into
Remove, Change, Accept.
REMOVE CHANGE ACCEPT
Step 2
Think of the 3 most stressful situations
in your current workplace.
These might include your salary, your
boss, your co-workers, reports, outputs,
expectations.
These are called stressors.
Start to put these stressors into each category.
Start with the bigger stressors, like your salary,
for example. You do have the decision to:
1. Remove yourself from your current situation
and find a better job.
2. Change your situation by striving to be
promoted to have a better salary.
3. Accept the situation that you are in.
Step 3
Once you have divided these stressors, write out 3- 5
action plans for each situation.

For example, if you plan to change an unpleasant

situation with a difficult co-worker, map out exactly
how you are going to do that.
 You may move your desk
 You may talk to your co-worker, or
 If it is really bad, see if you could talk to your
supervisor.
Remember: acceptance is not
necessarily avoiding!
Sometimes dealing with stress is as
simple as learning how to put your
frustrations and your problems into
proper perspectives.

Choose your battles. You can never reach your destination if you stop and throw stones…
 Congratulations, you have just
 identified your top 3 stressors, and better yet,
you know what you’re going to do to make a
difference, and that is a huge accomplishment.
 Because you transform negative elements in
your life into opportunities to reengaged and
grow.
Here are other tips on
how you can manage
stress…
The A to Z of
Stress
Management
Having at least one “lazy day”
per week can help reduce
stress, high blood pressure and
stroke.

Lazy song. I just wanna lay in my bed.

.
 If you’re stressed out, try
going for a hike or
running. Exercise helps
reduce stress.

Top 5 exercises
Employees in this office need no exercise.
They get enough exercise:
1. Jumping to conclusions
2. Carrying things too far.
3. Dodging responsibilities
4. Pushing their lucks
5. Knifing a friend’s back.
 Forgiving is not
forgetting. It's letting
go of the hurt. There
can be no peace
without forgiveness.
“THE MORE FORGIVING
YOU ARE TO PEOPLE,
THE MORE FORGIVING
GOD WILL BE TO YOU.”
Jack Sparrow
Oxytoxin
Research shows that hugging (and also
laughter) is extremely effective at healing
sickness, disease, loneliness, depression,
anxiety and stress.
 Research shows a proper deep hug,
where the hearts are pressing together,
can benefit you in many ways.
Serotinin Hug a tree. Green thumb. Grade of three.
 Holding a hug for an extended
time lifts one's serotonin levels,
elevating mood and creating
happiness.
 “We need four hugs a day for
survival. We need
  eight hugs a
day for maintenance. We need
twelve hugs a day for growth.” 
-Virginia Satir

Flag ceremony hugs

Laughter is the best medicine
Laugh at your own mistake. Shakespeare….. SMILE
Expect less and be
disappointed less.
The smell of rain can help reduce stress. And improve your mood by about 60%.
The only blood type that can teach us
about our attitude and outlook in life.

B+
( Be positive)
Beauty lies in the eyes of the beerholder. Moderation is key
Ang sweldo parang Coke. Wallet parang sibuyas.
“It’s not what you
earn, it’s what you
save”.
 STOP!
Saying YES all the
time!
Kick butt.
Period.
“When you talk, you
are just repeating
what you already
know. If you listen,
you may learn
something new.
“People tend to listen
more when you speak
less. “

12500
Interrupted sleep.
Fighting our own battles….Listen to react and not listen to understand.
National pasttime
If gossip were food..
The good news is .. 99%
Never let the small things stress you out. Its not worth it. The entire water of the sea
Walk in the beach… smell of rain
Every gising is a blessing… attitude of gratituude
Here’s a few more…..

Pray.
Travel.
Breath.
 PRAYER.
The best armor against
all stresses and trials.

Big problem. Bigger God.

 You may have the
biggest problem in the
world, but I can assure
you, your God is bigger!
Travel.
Travelling is good for you –
it promotes brain health
and decreases your risk of
heart attack and depression.

The journey of a thousand miles

Rollercoaster. Zipline. Dakak
 Breathe….. Deeply.
 When you breathe deeply, the air coming in
through your nose fully fills your lungs, and
the lower belly rises.
 Deep abdominal breathing encourages full
oxygen exchange — that is, the beneficial
trade of incoming oxygen for outgoing carbon
dioxide. Not surprisingly, it can slow the
heartbeat and lower or stabilize
blood pressure.

GLASS OF WATER.
Thank you for listening
and have a stress-free
life! 
God Bless Us Always