Stress management at work


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management at work:

management at work

General Awareness:

General Awareness What is stress? Type of stress Individuals Body origin & body system Adoption syndrome Symptoms

What is stress:

What is stress Stress is the “wear and tear” our minds and bodies experience as we attempt to cope with our continually changing environment External Internal Types of stress

Stress feelings:

Stress feelings Worry Tense Tired Frightened Elated Depressed Anxious Anger

External stressors:

External stressors Physical Environment Social Interaction Organizational Major Life Events Daily Hassles

Physical environment:

Physical environment Noise Bright Lights Heat Confined Spaces

Social interaction:

Social interaction Rudeness Bossiness Aggressiveness by others Bullying


Organizational Rules Regulations “Red - Tape” Deadline

Major events in life:

Major events in life Birth Death Lost job Promotion Marital status change

Daily hassles:

Daily hassles Misplaced keys Commuting Mechanical breakdowns

Internal stressors:

Internal stressors Lifestyle choices Negative self – talk Mind traps Personality traits

Lifestyle choices:

Lifestyle choices Caffeine Lack of sleep Overloaded schedule

Negative self talk:

Negative self talk Pessimistic thinking Self criticism Over analysing

Mind traps:

Mind traps Unrealistic expectations Taking things personally All or nothing thinking Exaggeration Rigid thinking

Personality traits:

Personality traits Perfectionists Workaholic

Kind of stress:

Kind of stress Negative It is a contributory factor in minor conditions, such as headaches, digestive problems, skin complaints, insomnia and ulcers. Excessive, prolonged and unrelieved stress can have a harmful effect on mental, physical and spiritual health


Positive Stress can also have a positive effect, spurring motivation and awareness, providing the stimulation to cope with challenging situations. Stress also provides the sense of urgency and alertness needed for survival when confronting threatening situations.

Symptoms of stress:

Symptoms of stress Physical symptoms Mental symptoms Behavioral symptoms Emotional symptom

Physical symptoms:

Physical symptoms Sleep pattern changes Fatigue Digestion changes Loss of sexual drive Headaches Aches and pains Infections Indigestion Dizziness Fainting Sweating & trembling Tingling hands & feet Breathlessness Palpitations Missed heartbeats

Mental symptoms:

Mental symptoms Lack of concentration Memory lapses Difficulty in making decisions Confusion Disorientation Panic attacks

Behavioral symptoms:

Behavioral symptoms Appetite changes - too much or too little Eating disorders - anorexia, bulimia Increased intake of alcohol & other drugs Increased smoking Restlessness Fidgeting Nail biting Hypochondria

Emotional symptoms:

Emotional symptoms Bouts of depression Impatience Fits of rage Tearfulness Deterioration of personal hygiene and appearance

Stress awareness:

Stress awareness ABC STRATEGY A = AWARENESS What causes you stress? How do you react?

ABC strategy:

ABC strategy B = BALANCE There is a fine line between positive / negative stress How much can you cope with before it becomes negative ?

ABC strategy:

ABC strategy C = CONTROL What can you do to help yourself combat the negative effects of stress ?

Change your behavior:

Change your behavior Be assertive Get organized Ventilation Humor Diversion and distraction

Equality & basic rights:

Equality & basic rights 1) The right to express my feelings 2) The right to express opinions / beliefs 3) The right to say ‘Yes/No’ for yourself 4) Right to change your mind 5) Right to say ‘I don’t understand’ 6) Right to be yourself, not acting for the benefit of others

Assertive skills:

Assertive skills Establish good eye contact / don’t stare Stand or sit comfortably - don’t fidget Talk in a firm, steady voice Use body language ‘I think’ / ‘I feel’ ‘What do you think?’ ‘How do you feel ?’ Concise and to the point


Benefits Higher self-esteem Less self-conscious Less anxious Manage stress more successfully Appreciate yourself and others more easily Feeling of self-control

Get organized:

Get organized Poor organization is one of the most common causes of stress. Structured approaches offer security against ‘out of the blue’ problems. Prioritising objectives, duties and activities makes them manageable and achievable. Don’t overload your mind. Organisation will help avoid personal and professional chaos

Humor :

Humor Good stress – reducer Applies at home and work Relieves muscular tension Improves breathing Pumps endorphins into the bloodstream - the body’s natural painkillers

Diversion and Distraction:

Diversion and Distraction Take time out Get away from things that bother you Doesn’t solve the problem Reduce stress level Calm down Think logically

Change your lifestyle:

Change your lifestyle Diet Smoking & Alcohol Exercise Sleep Leisure Relaxation