Stress management

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Stress is a reaction in your mind and body to an event in the outside world that alarms or arouses you. . .

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Presentation Transcript

Stress Management : 

Stress Management The art of taking care of oneself!

Objectives : 

Objectives To understand the nature of stress and how it affects us. To identify situations that causes stress. To be more knowledgeable on techniques/methods to reduce stress. To apply various stress reduction techniques. To identify emotional, physical, and mental effects of stress.

Stress is the way your body reacts when there are changes in your life. : 

Stress is the way your body reacts when there are changes in your life. “…a reaction in your mind and body to an event in the outside world that alarms or arouses you.”

What is Stress? : 

What is Stress? Stress is tension, strain, or pressure from a situation that requires us to use, adapt, or develop new coping skills. It arises when people worry and they can’t cope.

Slide 5: 

Types of Stress

Types of Stress : 

Types of Stress Positive stress Negative stress I hate everything!

Types of Stress (cont.) : 

Types of Stress (cont.) Positive stress is good stress and only arises in motivating and inspiring situations. Positive stress can pump you up and help get your creative juices going.

Slide 8: 

Types of Stress (cont.) Examples: Receiving a promotion Changing jobs for better prospects Winning competition

Types of Stress (cont.) : 

Types of Stress (cont.) Negative stress is "bad" stress. It is being tired you all the time. Negative stress can be divided into two kinds: Acute stress (short-term stress) Chronic stress (long-term)

Types of Stress (cont.) Examples of bad stress: : 

Types of Stress (cont.) Examples of bad stress: Anxiety Depression Lack of meaningful friendship Cramming for exams Having too much to do at work

Slide 11: 

Symptoms of Stress

Symptoms of Stress : 

Symptoms of Stress Such as: Physical symptoms Mental symptoms Behavioural symptoms Emotional symptoms

Physical symptoms (cont.) : 

Physical symptoms (cont.) Examples: Sleep pattern changes Fatigue Digestion changes Aches and pains Infections Fainting.

Mental symptoms (cont.) : 

Mental symptoms (cont.) Examples: Difficulty in making decisions Lack of concentration Memory lapses Confusion Disorientation Panic attacks…

Behavioural symptoms (cont.) : 

Behavioural symptoms (cont.) Examples: Appetite changes - too much or too little Eating disorders Increased smoking Restlessness, Nail biting . . .

Emotional symptoms (cont.) : 

Emotional symptoms (cont.) Examples Arguments with family and friends Impatience Tendency to make mistakes Tearfulness Weakened immune system.

Slide 17: 

Types of Stressors

Types of Stressors : 

Types of Stressors External Internal

External Stressors

Slide 20: 

External Stressors (cont.) External stressors are the sources of stress that we are aware of around us as Physical Environment Social Interaction Major Life Events Daily Hassles

Physical Environment (cont.) : 

Physical Environment (cont.) Examples: Pollution Disaster Noise Bright lights Heat…

Social Interaction (cont.) : 

Social Interaction (cont.) Examples: Work place Home School Human relationship Rudeness Aggressiveness and bullying.

Major Life Events (cont.) : 

Major Life Events (cont.) Examples: Death of a loved one Divorce / separation Injury/illness (self / family) Loss of job Retirement Change of job / work Moving house

Daily Hassles (cont.) : 

Daily Hassles (cont.) Examples: Concerns about weight Rising prices of a common good Home maintenance Too many things to do Misplacing of things Property, investment or taxes Crime

Internal Stressors

Internal Stressors : 

Internal Stressors Internal stressors are the stressors inside us. Lifestyle choices Negative self - talk Mind traps Personality traits

Lifestyle choices (cont.) : 

Lifestyle choices (cont.) Examples: Keep meals simple! Make time for physical activity by walking. Eating less or being more physically active.

Negative self – talk (cont.) : 

Negative self – talk (cont.) Examples: Pessimistic thinking Self Criticism Over Analysing

Mind traps (cont.) : 

Mind traps (cont.) Examples: Taking things personally Rigid thinking

Personality traits (cont.) : 

Personality traits (cont.) Examples: Perfectionists Workaholics

Effective Personal Coping Strategies (cont.) : 

Effective Personal Coping Strategies (cont.) PHYSIOLOGICAL Controlled Breathing Relaxation Diet and Exercise Sleep Management Environmental Change

Effective Personal Coping Strategies (cont.) : 

Effective Personal Coping Strategies (cont.) EMOTIONAL Challenging Anxious Thinking Controlling Emotions Positive Thinking Self Awareness

Effective Personal Coping Strategies (cont.) : 

Effective Personal Coping Strategies (cont.) BEHAVIOURAL Time Management Acting Relaxed Assertiveness Working as a team Changing your behaviour

Perception vs. Reality : 

Perception vs. Reality The question, "Is the glass half empty or half full?" serves to demonstrate the way an object can be perceived in different ways.

... parallel or not? : 

... parallel or not?

Coil or circle? : 

Coil or circle?

Concentrate on the cross in the middle, after a while you will notice that this moving purple dot will turn green! : 

Concentrate on the cross in the middle, after a while you will notice that this moving purple dot will turn green! Look at the cross a bit longer and you‘ll notice that all dots except the green one will disappear.

Slide 38: 

‘A’ TO ‘Z’ OF STRESS MANAGEMENT strategies

A B C : 

A B C Always take time for yourself, at least 30 minutes per day. Be aware of your own stress meter : Know when to step back and cool down. Concentrate on controlling your own situation, without controlling everybody else.

D E F : 

D E F Daily exercise will burn off the stress chemicals. Eat lots of fresh fruit, veggies, bread and water, give your body the best for it to perform at its best. Forgive others, don't hold grudges and be tolerant -- not everyone is as capable as you..

G H I : 

G H I Gain perspective on things, how important is the issue? Have fun and don't be afraid to share your feelings with others. Identify stressors and plan to deal with them better next time…

J K L : 

J K L Judge your own performance realistically; don't set goals out of your own reach. Keep a positive attitude, your outlook will influence outcomes and the way others treat you. Limit alcohol, drugs and other stimulants, they affect your perception and behavior...

M N O : 

M N O Manage money well, seek advice and save at least 10 per cent of what you earn. No is a word you need to learn to use without feeling guilty. Outdoor activities by yourself, or with friends and family, can be a great way to relax....

P Q R : 

P Q R Play your favorite music rather than watching television. Quit smoking: It is stressing your body daily, not to mention killing you too. Relationships: Nurture and enjoy them, learn to listen more and talk less.....

S T U : 

S T U Sleep well, with a firm mattress and a supportive pillow; don't overheat yourself and allow plenty of ventilation. Treat yourself once a week with a massage, dinner out, the movies: Moderation is the key. Understand things from the other person's point of view......

V W X : 

V W X Verify information from the source before exploding. Worry less, it really does not get things completed better or quicker. Xpress: Make a regular retreat to your favorite space, make holidays part of your yearly plan and budget.......

Y Z : 

Y Z Yearly goal setting: Plan what you want to achieve based on your priorities in your career, relationships, etc. Zest for life: Each day is a gift, smile and be thankful that you are a part of the bigger picture........

FRIENDS, LET US FOLLOW THIS ALPHABET ON “STRESS MANAGEMENT” TO HAVE A LESS STRESSFUL AND MORE ENJOYABLE LIFE.

Slide 49: 

Thanks