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PRESENTER: EKUGBE MUDIAGA H.M
COURSE: ASSIGNMENT: STRESS MANAGAEMENT(MMP 758) EXPLAIN FACTORS RELEVANT FOR STRESS REDUCTION, TASK MANAGEMENT & FOUR (4) COMPONENTS TO REDUCE STRESS THROUGH EMOTIONAL INTELLI -GENCE, DEVELOP A CASE STUDY FOR EACH COMPONENT IN THE WORK PLACE. Date : 6th May 2011.
Ekugbe Mudiaga Presentation
WHAT IS STRESS?
Stress is our natural way of responding to the demands of our ever-changing world although, we all experience change and demands regularly, the way that we interpret these internal and external changes directly affects the degree to which we feel stress. As a result, not all individuals interpret the same events as stressful; what may seem stressful to you may not be the same for your best friend, and vice versa.
students and staffs 3 .Ekugbe Mudiaga Presentation WHO IS THIS FOR? Friends & enemies At work Boss & subordi nates Event Interpretation School: Lecturers.
´ Alcohol or other drug Use ´ Being prone to more Accidents ´ Increase or decrease in appetite 4 .Ekugbe Mudiaga Presentation STRESS SIGNALS: Feelings Anxiety Irritability Fear Moodiness Embarrassment Behavioural ´ stuttering or other speech difficulties Crying Acting impulsively Nervous laughter Snapping at friends Teeth grinding or jaw ´ Clenching Increased smoking.
Ekugbe Mudiaga Presentation STRESS SIGNALS: Thoughts ´ Self-criticism ´ Difficulty ´ Concentrating or making decisions ´ Forgetfulness or mental ´ Disorganization ´ Preoccupation with the future ´ Repetitive thoughts ´ Fear of failure Physical ´ Tight muscles ´ Cold or sweaty hands ´ Back or neck problems ´ Sleep disturbances ´ Stomach distress ´ More colds and ´ Infections ´ Fatigue ´ Rapid breathing or ´ Pounding heart ´ Trembling ´ Dry mouth 5 .
praise. finances. health problems.Ekugbe Mudiaga Presentation WHAT ARE STRESSORS? No one event. Stressors come in a variety of different forms: tests. Remember . romantic relationships . etc. family conflicts. homework assignments.stressors can be positive and negative. achieved goals. job interviews. 6 . resulting in distress or feelings of anxiety and hopelessness. regardless of how traumatic. Stress becomes problematic when stressors accumulate and or become recurrent.competitions. can be detrimental to health.
Ekugbe Mudiaga Presentation POTENTIAL STRESSORS ´ ´ ´ ´ ´ ´ ´ ´ ´ ´ ´ ´ Death of a loved one Relocation Divorce of parents Encounter with the legal system New school/job Marriage Lost job Elected to leadership position New romantic relationship Serious argument with close friend Increase in course load or difficulty/increased responsibility at job ´ ´ ´ ´ ´ ´ ´ ´ ´ ´ ´ Change in living conditions Argument with instructor Outstanding achievement Change in social life Change in sleeping habits Lower grades than expected Breakup of relationship Financial problems Change in eating habits Chronic car trouble Pregnancy 7 .
Ekugbe Mudiaga Presentation POTENTIAL STRESSORS ´ ´ ´ ´ ´ ´ ´ ´ ´ ´ Too many missed classes/sick days Long commute to work/school Working more than one job Impending graduation Argument with family member Sexual concerns Changes in alcohol and/or Drug use Roommate problems Raising children ´ ´ ´ ´ ´ Change in health of family member Failed important course/missed Deadlines Major personal injury or illness Managing learning or other disabilities 8 .
but a regular sleep schedule is necessary Mental health Identify your goals Prioritize Time management and scheduling will help you complete your tasks Work at one task at a time Do not ignore stress ² deal with it! Meditation 9 . playing a video game.Ekugbe Mudiaga Presentation FACTORS RELEVANT FOR STRESS REDUCTION Relaxation is key : Downtime is important: consider taking a walk. or taking a bath (remember to be realistic about how much time you can afford to spend on these activities) Stay physically healthy: Good nutrition will improve your ability to deal with stress Aerobic exercise reduces anxiety by 50% Sleep is necessary for productivity: 8-9 hours is recommended.
Ekugbe Mudiaga Presentation UNHEALTHY COPING STRATEGIES UNHEALTHY COPING STRATEGIES Alcohol/drug use Avoidance of event Balancing work and play Procrastination Overeating Self-injury 10 .
2. Let go of "obligations" that you have outgrown or no longer choose to fulfil. Prevent "last minute anxiety" . Reduce exposure to stressful world events you can do nothing about. school or job performance. Reduce the noise level around you. don't start. Yes. etc. Use a day timer and stick to your plans. Eliminate or reduce caffeine consumption. Avoid any use of alcohol or drugs that ends up costing you in terms of financial security. nicotine is a stimulant and puts you into an over-stimulated state. etc. relationships.Ekugbe Mudiaga Presentation TASK ANAGEMENT 1.Plan ahead for studying. Don't watch or listen to the news or read the paper if you don't have to. 3. writing papers. 4. 5. self respect. (This may seem radical.Drink juice. partnerships. 7. water. even though smoking may seem to relax you. If you don't smoke.) 6. or herbal tea instead. 11 . End unhealthy relationships (friendships. whatever). Stop smoking. but try it when you're under pressure--it really can make a big difference.
´ Be kind and forgiving with yourself. but luckily. month. a year. you don't have to be. Ekugbe Mudiaga Presentation 12 . ´ Be flexible. Ask yourself "how important will this seem in a week. ´ Use positive self-talk instead of putting yourself down. ´ Real life situations involve unexpected interruptions which may require modification of your plans. Change Your Attitude ´ Strive for perspective. Find the hidden opportunities that lie within problems. You aren't perfect.FOUR (4) COMPONENTS TO REDUCE STRESS THROUGH EMOTIONAL INTELLIGENCE : 1. twenty years?" Remember that it is not events themselves that are stressful but your perception of the events and what you do about them.
I was given a target of 50 Million naira. at first this sounded real crazy for me since in i have not actually handled a million naira myself talk less of getting a target of 50million neither do i know who. But as time went by i realized that in order for me to be considered for retainment and also to do my work effectively without any harassment/embarassment from my Boss i really need to work out a strategy on at least a way to achieve if not all then probably half of it.Ekugbe Mudiaga Presentation CASE STUDY-1 ´ During my NYSC days as a Corp ´ Member/Banker serving with UBA Plc. This was a totally new terrain for me and adapting to it really needed a lot of change in my lifestyle such as sleeping early and waking early to be punctual at work and also the idea of Putting on a suit with a tie was never my style of dressing because i had always been a jean and T-shirt kind of guy so this took me sometime to really adapt to furthermore. there was also the problem of learning the ropes at my working place because majority of the older staff especially those with lesser educational qualification than us do see us as a threat and takes the slightest mistake we make to insult and sometimes make us feel unwelcomed as a result of these we had to condescend to there level and sometimes even reign praises on them so as to create a better interpersonal 13 . to meet to get this sum of money from although. i have heard that bankers are usually given outrageous target but this happening to me does not sound real so i took everything with a pinch of salt and thought this was just a way of putting us in out toes.
Ekugbe Mudiaga Presentation ´ ´ relationship with them and make them to actually corporate with us without much hindrance from them since the job entails team work and one cannot do it alone except collaborating with colleagues from other department. This thus assisted me in coping with the office front and gave me room to work and meet up with at least ¾ of my total target and gave me the required respect from my immediate Boss who sometimes derogatorily refer to me also as Omo-Ibo and i was even given this respect even after my service year because majority of the Accounts i worked on came pouring in after the end of my Service and thus made me an examplenary figure to coming Corp member. 14 . i still don't understand the Yoruba Language either compared to my fellow Corp member who was a Yoruba boy and do understand the language perfectly well so there was this tendency for them to be more open to him than me. With the tides not actually in my favour i had to make a change of attitude not only towards the older colleagues but also ´ ´ towards my fellow Corp member because i now see him as one who i could turn to for translation of the language and sometimes for assistance to approach those difficult colleagues who are more resistance to my approaches. This was even worse for me because i was a Non-Yoruba person and i was derogatorily referred to as an ´Omo-Iboµ which i am not neither do i even understand the Ibo language and to worsen it.
Forgiveness can even lead to feelings of understanding. A way to begin is by recognizing the value of forgiveness and its importance in your life at a given time. You may even find compassion and understanding. and how this combination has affected your life. Forgiveness brings a kind of peace that helps you go on with life. but forgiveness can lessen its grip on you and help you focus on other. positive parts of your life. how you've reacted.Ekugbe Mudiaga Presentation 2. FORGIVENESS ´ ´ ´ ´ ´ ´ What is forgiveness? Generally. 15 . and it doesn't minimize or justify the wrong. The Benefits of forgiving someone? Letting go of grudges and bitterness makes way for compassion. When you're ready. actively choose to forgive the person who's offended you. you'll no longer define your life by how you've been hurt. The act that hurt or offended you may always remain a part of your life. Forgiveness doesn't mean that you deny the other person's responsibility for hurting you. You can forgive the person without excusing the act. As you let go of grudges. empathy and compassion for the one who hurt you. kindness and peace. Then reflect on the facts of the situation. forgiveness is a decision to let go of resentment and thoughts of revenge. Forgiveness can lead to: Healthier relationships Greater spiritual and psychological well-being ´ ´ ´ ´ less stress and hostility Lower blood pressure Fewer symptoms of depression. Move away from your role as victim and release the control and power the offending person and situation have had in your life. anxiety and chronic pain Lower risk of alcohol and substance abuse How do I reach a state of forgiveness? ´ Forgiveness is a commitment to a process of change. health and well-being.
such that he does never forgives anybody who had wrong him one way or the other and this has been one of shortcomings furthermore he easily flays up when ever hurt and as such his colleagues and friends are cautious not to trigger its emotions. ´ 16 . Immediately after graduation he got a job with Access bank Nigeria as a Bulk teller. This is more noticeable when he deals with customers and colleagues especially those who may have caused him shortage as a result of balancing his account at the end of every days work ´ ´ So it so happened that on this particular day there was this regular client who unknowingly to him was a Pastor happened to be around when an ensuing conversation about his unforgiving and vindictive attitude was being attacked by his colleague at the bank and after the whole quarrel the pastor called Olalekan aside and invited him to his Church although he was reluctant but due to the Pastor persistence and also him being a friend to the branch Manager Olalekan later consented to go. After three weeks of attending the Church there was a remarkable change in olalekan behaviour and attitude and on probing we later found out that the Pastor was able to convert him and he confessed of his vindictive and unforgiving spirit and also confessed of how he sometimes strategize on ways to hurt people who had hurt him one way or the other.Ekugbe Mudiaga Presentation CASE STUDY-2 ´ ´ ´ Olalekan Abiodun Shittu is a 30 year old boy and a fresh graduate from the University of Ibadan. Ibadan. He is very short tempered and vindictive in nature. this new change in him made him more amiable to people around him and most of his customers even confessed of this noticeable change in his attitude and with this they even give him tips and all sort of gifts thus making him one of the most enviable Staff among his colleagues. He takes his job seriously and never for once been late for the three(3) years he has been with the bank but what really disrupt his job it s is inability to forgive. Oyo State Nigeria.
or it can help you cope with it in a healthy way. Anger can cause physical signs and symptoms. anger is a warning bell that tells you something is wrong in a situation. In essence.3. Your body. A healthy response is to acknowledge that it's OK to be frustrated. disappointment or frustration. This component of anger involves feelings such as sadness. ´ Ekugbe Mudiaga Presentation Components of Anger: ´ Your thinking. For example. and look for solutions instead of focusing only on what's wrong. increased heart rate and increased blood pressure as your body releases adrenaline the fight-or-flight hormone. Anger is a feeling of displeasure or hostility. Anger is an unpleasant emotion. Anger becomes a problem only when you don't manage it in a healthy way. your anger may be fueled by thoughts that the world is out to get you. Anger is a natural response to perceived threats. such as muscle tension. or that your partner "never" does what you ask. ANGER MANAGEMENT. but it's also a normal. How you think can cause or worsen anger. ´ 17 . Your emotions. healthy emotion.
where you don't express your anger assertively or directly but scheme to retaliate because you haven't learned how to express anger constructively. The danger in this passive approach is that you may not protect yourself when the need arises. Suppression. You may also become passive-aggressive.Ekugbe Mudiaga Presentation WAYS OF HANDLING ANGER. You may think you shouldn't be angry or that you'll lose control if you let yourself feel any anger. 18 . It's the difference between talking to someone calmly and physically assaulting them. This is the act of conveying your anger. This is an attempt to hold in or ignore your anger. from having a reasonable. without hurting others or trying to control them. Expression occurs along a continuum. Being assertive means that you state your concerns and needs clearly and directly. Expressing yourself in an assertive ³ not an aggressive ³ manner is the healthiest approach to handling anger. rational discussion to erupting into out-of-control violence. ´ ´ ´ There are two basic reactions to anger: Expression.
Waterman would get angry about management and occasionally raise questions that imputed prejudiced motives. Although Ethan Waterman remained more suspicious of company motivations than others did. he could now assess each situation individually. He often used the power of the union shop to deliver attacks without any real basis in reality. Gradually. Much of his angry fire was directed at managers who had previously offered him advice. Faced with the prospect of termination and aware now that something was troubling him. helpful supervision or constructive criticism. He said that his anger had increased because of a new realization about the depth of company efforts against him. Waterman was known as a good worker. humorless and a bit discontent. Waterman agreed to enter treatment. but had always seemed quiet. In front of other people. Discussions of his earlier combativeness with the psychiatrist led to some awareness of his adversarial view of authority figures. Although he was cordial to his superiors. he also made obscene comments and appeared physically intimidating. ´ ´ ´ Waterman was convinced that the company exploited and harmed union employees. he was referred for a confidential consultation. within his union. He felt that there was no relationship between his intensified anger and the near simultaneous arrival of elective office and of a first child. He was also spending far more time rallying workers against the company than trying to resolve the perceived problems. he tended to keep his distance and was more comfortable talking to one or two people than in a larger group. Waterman angrily threatened to sue the vice president for human resources. After several interviews. in politics and in his family. 19 . His questions of the psychiatrist were at first belligerent and accusatory. it was clear that Waterman harbored tremendous resentment of authorities at work. he became better able to separate his emotions from his perceptions of the company. After he became enraged during a meeting with company managers. Even before his election.Ekugbe Mudiaga Presentation CASE STUDY-3 Ethan Waterman is a 34-year-old married man who was recently elected union shop steward after seven years at his firm. Finally. He realized that his view of management had been colored by emotions from his personal life and upbringing. Waterman saw no reason to continue treatment. He spent even less time completing his work assignments.
Build on skills and strategies that helped you through the rough times. positive relationships with family and friends. Learn from experience. It can also help offset factors that put you at risk of mental illness. and don't repeat those that didn't help. feel gratitude and experience an enhanced sense of wellbeing. RESILIENCE ´ ´ ´ ´ ´ What is resilience? Resilience means being able to adapt to life's misfortunes and setbacks. Build strong. Having something meaningful to focus on can help you share emotions. And being resilient can help you cope better with an existing mental illness. or join a faith or spiritual community. whether it's a job loss. a disaster or the death of a loved one. Resilience: Build skills to endure hardship Tips to improve your resilience Working on your mental well-being is just as important as working on your physical health. an illness. Humor is a helpful coping mechanism. get involved in your community. ´ 20 . turn to other sources for a laugh. try these tips: ´ ´ ´ ´ Get connected. Start laughing. such as depression and anxiety. When you have resilience. you harness inner strengths and rebound more quickly from a setback or challenge. Think back on how you've coped with hardships in the past. Find meaning. such as a funny book or movie. being bullied or previous trauma. If you can't find any humor in a situation. Finding humor in stressful situations doesn't mean you're in denial. Develop a sense of purpose for your life.Ekugbe Mudiaga Presentation 4. If you want to strengthen your resilience. such as lack of social support. who provide support and acceptance. Volunteer. Resilience and Mental Health Resilience helps protect you against mental health problems.
Resilience will help you survive challenges and even thrive in the midst of hardship Take care of yourself. Instead. Find something in each day that signals a change for the better. It'll enable you to develop a reservoir of internal resources that you can draw on. ´ ´ Maintain perspective. When to seek professional advice Becoming more resilient takes time and practice. Even small. Restore an inner sense of peace and calm by practicing such stressmanagement and relaxation techniques as yoga. With their guidance. and it may protect you against developing some mental illnesses or help you cope better with an existing mental illness. you can learn to be more flexible and not view change with as much anxiety. Accept and anticipate change. With practice. Having goals helps you look toward the future. you can improve your resiliency and mental wellbeing.Ekugbe Mudiaga Presentation RESILIENCE Remain hopeful. It also can help you see situations in a new way and help you identify patterns in your behavior and reactions. Do something every day that gives you a sense of accomplishment. Expect good results. thoughts and feelings. getting plenty of sleep and eating well. Expecting changes to occur makes it easier to adapt to them. tolerate them and even welcome them. chronic stress. Write about your experiences. both physically and emotionally. figure out what needs to be done. Work toward a goal. make a plan and take action. traumatic events and other challenges. ´ ´ ´ ´ ´ ´ ´ 21 . You can't change what's happened in the past. This includes participating in activities and hobbies you enjoy. Resilience helps you thrive Resilience can help you endure loss. Tend to your own needs and feelings. visualization. but you can always look toward the future. Take action. Journaling can help you experience strong emotions you may otherwise be afraid to unleash. Don't just wish your problems would go away or try to ignore them. Keep a journal. Keep a long-term perspective and know that your situation can improve if you actively work at it. Look at your situation in the larger context of your own life and of the world. everyday goals are important. prayer or muscle relaxation. imagery. Practice stress management and relaxation techniques. If you don't feel you're making progress ³ or you just don't know where to start ³ consider talking to a mental health professional. meditation. deep breathing. exercising regularly.
This cash thus enabled me to settle most of my outstanding debt and gave me a few cash to send to my parents at home. it involves marketing of Insurance policy and the pay was basically on commission basis and as such one has to work twice as hard or convince a potential customers twice as hard for him/her to get register for a policy. i worked for two consecutive month with no pay and hardly had enough to even transport myself to the office and most often than not i had to trek to work and sometimes trek to see my customers. this was no easy task for me because it not only sapped me of all available energy but did not even give me the opportunity to study or do other things after work. As an agent. It was not until the fourth month i finally succeeded in registering a client who bought a Life Insurance policy for 4million naira and from this i was entitled to a 10% commission and with this money i then started a small company of my own and stll acting as insurance agent on a part time basis. I then finally got a job with AIICO an American insurance firm based in Lagos although. 22 . i had no option to look for anything whatsoever to do because the thought that runs through my mind staying with a friend in Lagos and not even having enough money to even feed was almost driving me crazy.Ekugbe Mudiaga Presentation CASE STUDY-4 ´ ´ As a fresh graduate i had spent at least a year at home in search for a Job and it was like as if i should never had gone to school because most of my age mate that i left prior to going to school had either settled down or doing well in each of they endeavour and knowing fully well how my parents managed to sustain me through school and having two younger ones to fend for. to worsen things most Nigerians not only lack idea about what good insurance policy could offer ´ ´ ´ but the economy was hardly good enough to sustain family members talk less of making provision for rainy days.
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