Stress Management
in the
WORKPLACE
Learning Goal:
This lesson aims to give the participants
an understanding on how to effectively
manage stress in the workplace
Learning Objectives:
Define
the meaning of Stress and Stress
Management
Enumerate the types of stress
Enumerate the signs and symptoms of
stress
Enumerate the causes of stress in the
workplace
Differentiate levels of stress
Enumerate
the 7 tips for stress
management
Enumeratethe different techniques in
managing stress at work
What is Stress and Stress
Management?
Stress
It is the “psychological, physiological and
behavioral response by an individual when they
perceive a lack of equilibrium between the
demands placed upon them and their ability to
meet those demands, which, over a period of
time, leads to ill-health”
Stress Management
is a wide spectrum of techniques and
psychotherapies that aims to control a
person's level of stress.
set of programs intended to help people deal
more effectively with stress in their lives by
analyzing the specific stressors and taking
positive actions to minimize their effects
What are the types of Stress?
Acute Stress – common form of stress;
comes from demands and pressures
Episodic Acute Stress – more serious
form of acute stress; daily basis and rarely
gets relief
Chronic Stress – month after month, year
after year; there is a little way out
Eustress – positive stress
Classifications of Stress
Emotional - Feelings of tension, irritability,
restlessness, worries, inability to relax, depression.
Cognitive- Anxious thoughts, fearful anticipation,
poor concentration, difficulty with memory.
Behavioral - Avoidance of tasks; sleep problems;
difficulty in completing work assignments;
fidgeting; tremors; strained face; clenching fists;
crying; changes in drinking, eating, or smoking
behaviors.
Physiological - Stiff or tense muscles, grinding teeth,
sweating, tension headaches, faint feelings, choking feeling,
difficulty in swallowing, stomachache, nausea, vomiting,
loosening of bowels, constipation, frequency and urgency of
urination, loss of interest in sex, tiredness, shakiness or
tremors, weight loss or gain, awareness of heart beat.
Social - Some people in stressful times tend to seek out
others to be with. Other people withdraw under stress. Also,
the quality of relationships can change when a person is
under stress.
Causes of Stress at Work
Being unhappy in your job
Having a heavy workload or too much responsibility
Working long hours
Havingpoor management, unclear expectations of your
work, or no say in the decision-making process
Working under dangerous conditions
Being insecure about your chance for advancement or
risk of termination
Having to give speeches in front of colleagues
Facing discrimination or harassment at work, especially
if your company isn't supportive
Levels of Stress
Tips for Stress Management
Understand your stress
How do you stress?
Identify your stress sources
What causes you to be stressed?
Learn to recognize stress signals
What are your internal alarm bells?
Recognize your stress strategies
What is your go-to tactic for calming down?
Implement healthy stress management
strategies
Develop positive switching behaviors from
negative to positive
Make self-care a priority
We put our well-being before others
Ask for support when needed
Reach out to a friend or family member you
can talk to
Different Techniques in Managing Stress at Work
Form Positive Relationship
-Share your thoughts and get things off your
chest
-Develop friendships with coworkers
-Lean on your friends and family for support
Start Exercising (or Exercise more)
-Exercise lifts your mood, increases energy and
sharpens focus
-Shoot for at least 30 minutes of activity on
Different Techniques in Managing Stress at Work
-Go for walks throughout the day to de-stress
Eat Healthy and Nutritious Foods
-Reduce your sugar consumption to avoid
energy crashes
-Eat more omega-3 fatty acids for improved
mood
-Avoid stimulants like caffeine or nicotine
Get Enough Sleep
-Aim for 8 hours of sleep each night
-Turn off screens 1 hour before you want to go
to bed
Prioritize and Organize
-Plan regular breaks throughout your day
-Prioritize your most important tasks and
projects earlier in the day
-Delegate the things you don’t have to do
yourself
Kick your Bad Habits
-Resist trying to be perfect with everything
-Think positively and don’t beat yourself up over
little things
-Don’t sweat over things out of your control
PRACTICAL EXERCISES
Summary
L.O. 1 Defined the meaning of Stress and Stress
Management
L.O. 2 Enumerated the types of stress
L.O. 3 Enumerated the signs and symptoms of stress
L.O. 4 Enumerated the causes of stress in the
workplace
L.O. 5 Differentiated levels of stress
L.O. 6 Enumerated the 7 tips for stress management
L.O. 7 Enumerated the different techniques in
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