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Stress management

Stress management

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  • 1. Group membersIFRAH SYEDNIDA ASLAMAQSA HASHMIMAHREEN KHAWJA
  • 2. -What is Stress ?-Some FactsWhat are Stressors-Types of Stress-Adaptation Syndrome-Symptoms-Workplace Stress-Exam Stress-Study Stress-ABC of stress-How to manage Stress
  • 3. 75-90% of adultvisits to primary The commonest problemscare physicians are world-wide are a mixturefor stress related of anxiety and depression.problems. SOME FACTS More heart attacks on Monday, 9:00 MAXIMUM absenteeism A.M. than at any on an average workday other time of the is because of stress week. related problems
  • 4. WHAT IS STRESS Stress is the “wear and tear” our mindsand bodies experience as we attempt tocope with our continually changingenvironment
  • 5. STRESS FEELINGS oWorry oTense oTired oFrightene d oElated oDepresse d oAnxious oAnger
  • 6. WHAT ARE STRESSORS? Stressors are events that threaten or challenge peopleTYPES 1. External Stressors 2. Internal Stressors
  • 7. EXTERNAL STRESSORSPhysical SOCIAL O MAJOR LIFE RStressors INTERACTION G EVENTS A N BirthNoise I Death Rudeness Rules SBright Bossiness Regulations A T Lost jobLights Aggressive- Deadlines I Promotion OHeat ness by others N Marital AConfine Bullying status LSpaces change
  • 8. Lifestyle choices Negative self – talk Mind traps Personality traitsINTERNAL STRESSORS
  • 9. TYPES OF STRESS1. DISTRESS-Negative stress2. EUSTRESS-Positive stress3. HYPERSTRESS-Overburden4. HYPOSTRESS-Bored
  • 10. The individual• Everyone is different, with unique perception of, and reaction to, events. There is no single level of stress that is optimal for all people.
  • 11. Figure 13.7 The antecedents, components, and consequences of burnout
  • 12. General Adaptation Syndrome• Stage I - Alarm Reaction – When the stressor or threat is identified, the body’s response is a state of alarm. – Release of adrenaline in order to bring the “fight or flight” response
  • 13. General Adaptation Syndrome Stage II – Stage of Resistance ◦ If stressor persists, the organism tries to adapt to continued challenges utilizing available resources. ◦ It decreases the effectiveness of the immune system which makes you more susceptible to diseases.
  • 14. General Adaptation Syndrome Stage III – Stage of Exhaustion ◦ Stress persists for a long time ◦ Environmental demands or strains exceeded available resources ◦ All the body‘s available resources are eventually depleted and the body is unable to maintain normal function.
  • 15. SUMMARYUp till now we have discussed-What is Stress ?-Some Facts-What are Stressors-external& Internal Stressors-Types of Stress-Adaptation Syndrome
  • 16. IFRAH SYED MBE-10-47 EFECTS OF STRESS WORKPLACE STRESS
  • 17. Effects of stress Physical Effects Mental Effects Behavioral Effects Emotional Effects
  • 18. Physical Effects Sleep pattern changes Fatigue Digestion changes Headaches Aches and pains Infections Dizziness Fainting Sweating &trembling Tingling hands& feet Breathlessness Missed heartbeats
  • 19. Mental Effects Lack of concentration Memory lapses Difficulty in making decision Confusion Disorientation Panic attacks
  • 20. Behavioral Effects • Appetite changes- too much or too little • Eating disorders • Increased smoking and drinking • Restlessness • Fidgeting • Nail biting
  • 21. Emotional Effects Bouts of depression Impatience Fits of rage Tearfulness Deterioration of personal hygiene and appearance
  • 22. STRESS RELATED ILLNESSES Stress is not the same as ill-health, but has been related to such illnesses as; Cardiovascular disease Immune system disease Asthma Diabetes Ulcers Skin complaints - psoriasis Headaches and migraines
  • 23. COSTS OF STRESS 80% of all modern diseases have their origins in stress. In the UK, 40 million working days per year are lost directly from stress - related illness. Costs in absenteeism to British industry is estimated at £1.5 billion pounds per year.
  • 24. WORKPLACE STRESSWhy is this important?Stress is one of themost often-citedproblems in theworkplace.1Almost everyone whofeels stressedbelieves—andstrongly believes—that stress issomething thatsomeone or something causes.
  • 25. • After mastering the information in this presentation, you will be able to – Identify three of the common things that “cause” you to feel stressed at work, – Describe three ways that feeling stressed “makes” you feel and behave, – Name three practical strategies that will allow you to decrease your stress in the workplace, – Explain why you should adopt these strategies,
  • 26. What “causes” you to feel stressedin the workplace?1,2 Conflict  Time pressure Negative coworkers  Information overload Rumors  Unclear expectations Criticism  Unreasonable demands Meaningless work  Troublemakers Perceived slights  Incompetent leaders The failure of  An uncomfortable leaders to hold environment problem people  Faulty equipment accountable  Inadequate training Perceived unfairness Excessive sensitivity
  • 27. Practical Strategies Focus on yourself. Avoid negative people. Focus on providing exceptional quality and service. Stop longing for people to change. Busy yourself with what you can do instead of what you can’t do. Label and manage your difficult
  • 28. Tips on Handling Stress  Work smarter, not harder.  Always maintain a short-task list.  Continually ask yourself, ―What is the best use of my time right now?‖  Be physically active to relieve tension.  Make quick decisions.  Carefully mix work & breaks.  Have a positive attitude.  Relax. © 2008 MMMTS
  • 29. SUMMARYUp till now we have discussedoEffects of StressoDiseases caused by stressoCost o StressoWhat are causes of WorkplaceStress &oHow to cope with them
  • 30. AQSA HASHMI MBE-10-04STUDY STRESSEXAM STRESS
  • 31. Danger Signals Becoming short- tempered Working long hours Spending so much time on your college/university work Sleeping badly Setting very high standards
  • 32. WHAT HELPSWITH STUDYSTRESS? Learning support Counseling service Personal tutor Medical services or mental health support Other students
  • 33. General Exam Study Tips…Tested and True! Begin studying no less than 30-60 minutes after a meal Never study within 30 minutes of going to sleep Prioritize! Make a list of what you intend to study and prioritize the list Study no more than 45-60 minutes at a stretch, and then take
  • 34. • Take breaks away from your desk and do something different• Try to continue your daily habits as usual (don’t drastically reduce your sleep, eliminate exercise, or overeat)
  • 35. Creating the RightEnvironment for Studying◦ Environment is moderately comfortable◦ Free of distractions◦ Use your space◦ Keep the study space organized .◦ Have everything need to study
  • 36. Proven Study Strategies SQ3R Survey Question Read Recite Review
  • 37. Exam Stress
  • 38. Effects of exam stress Hinders study and preparation Become unable to revise Lose concentration Reduces grades Cause of the illness
  • 39. Relieve exam stress  Start preparation  Visualize success  Don’t ask your friends  Time utilized for study  Be Brave  Strong faith in God  Look after  Limit drugs  Number of options
  • 40. Mahreen Khawaja MBE-10-18 Stressmanagement
  • 41. Stress management How to manage stress? How to cope with stress? How to manage stressful situations? How to steer clear of stressors?
  • 42. STRESS CONTROL ABC STRATEGY A = AWARENESS What causes you stress? How do you react?
  • 43. ABC STRATEGY B = BALANCE There is a fine line between positive / negative stress How much can you cope with before it becomes negative ?
  • 44. ABC STRATEGY C = CONTROL What can you do to help yourself combat the negative effects of stress ?
  • 45. Ten tips for StressManagement Smile  Distract Yourself Meditate  Breathe Right Exercise  Right Posture Be Grateful  Get a Massage Eat Healthy  Spend time with Healthy People
  • 46. Change your Thinking Re-framing  Re-framing is a technique to change the way you look at things in order to feel better about them. There are many ways to interpret the same situation so pick the one you like. Re-framing does not change the external reality, but helps you view things in a different light and less stressfully.
  • 47. Change your Thinking PositiveThinking Forget powerlessness, dejection, despair, failure Stress leaves us vulnerable to negative suggestion so focus on positives;•Focus on your strengths•Learn from the stress you are under•Look for opportunities•Seek out the positive - make a change.
  • 48. Change your Behavior•Be assertive•Get organized•Ventilation•Humor•Diversion and distraction
  • 49. Be Assertive Assertiveness helps to manage stressful situations, and will , in time, help to reduce their frequency. Lack of assertiveness often shows low self - esteem and low self -confidence. The key to assertiveness is verbal and non - verbal communication. Extending our range of communication skills will improve our assertiveness
  • 50. Equality and Basic Rights1) The right to express my feelings2) The right to express opinions / beliefs3) The right to say ‗Yes/No‘ for yourself4) Right to change your mind5) Right to say ‗I don‘t understand‘6) Right to be yourself, not acting for the benefit of others
  • 51. Benefits• Higher self-esteem•Less self-conscious•Less anxious•Manage stress more successfully•Appreciate yourself and others more easily•Feeling of self-control
  • 52. Time Management•Make a list What MUST be done What SHOULD be done What would you LIKE to do•Cut out time wasting•Learn to drop unimportant activities•Say no or delegate
  • 53. Humor Good stress - reducer•Applies at home and work•Relieves muscular tension•Improves breathing•Pumps endorphins into the bloodstream -the body‘s natural painkillers
  • 54. 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
  • 55. Change Your Lifestyle Diet•Smoking & Alcohol•Exercise•Sleep•Leisure•Relaxation