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.)
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
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:
Emotional symptoms Physical symptoms (cont.) : Physical symptoms (cont.) Examples:
Sleep pattern changes
Aches and pains
Fainting. Mental symptoms (cont.) : Mental symptoms (cont.) Examples:
Difficulty in making decisions
Lack of concentration
Panic attacks… Behavioural symptoms (cont.) : Behavioural symptoms (cont.) Examples:
Appetite changes - too much or too little
Nail biting . . . Emotional symptoms (cont.) : Emotional symptoms (cont.) Examples
Arguments with family and friends
Tendency to make mistakes
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
Major Life Events
Daily Hassles Physical Environment (cont.) : Physical Environment (cont.) Examples:
Heat… Social Interaction (cont.) : Social Interaction (cont.) Examples:
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
Change of job / work
Moving house Daily Hassles (cont.) : Daily Hassles (cont.) Examples:
Concerns about weight
Rising prices of a common good
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.
Negative self - talk
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:
Over Analysing Mind traps (cont.) : Mind traps (cont.) Examples:
Taking things personally
Rigid thinking Personality traits (cont.) : Personality traits (cont.) Examples:
Workaholics Effective Personal Coping Strategies (cont.) : Effective Personal Coping Strategies (cont.) PHYSIOLOGICAL
Diet and Exercise
Environmental Change Effective Personal Coping Strategies (cont.) : Effective Personal Coping Strategies (cont.) EMOTIONAL
Challenging Anxious Thinking
Self Awareness Effective Personal Coping Strategies (cont.) : Effective Personal Coping Strategies (cont.) BEHAVIOURAL
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’
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
TO HAVE A LESS STRESSFUL AND MORE ENJOYABLE LIFE. Slide 49: Thanks