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Stress Management In
Professionals
Shivi Jain
VIT University
Vellore
Stress in Nutshell
We may be
- Physically stressed
- Mentally stressed
- Socially stressed
Stress in Nutshell
We may have
- Physical problems
- Mental problems
- Social problems
Stress in Nutshell
To prevent stress effects we should
- Relax our body
- Relax our mind
- Have good social atmosphere
Stress – The simple formula
S = P > R
Stress occurs when the pressure is greater than the
resource
Why Stress Management?
• Stress Related Disorders & Chemical
Dependency, lead to great losses to Nation
and employer.
- lo...
What Stresses You Out?
• Money/bills
• Traffic
• Job related stress:
– Work Load
– overcrowding
– lack of support
– lack o...
What can Stress lead to?
• Low productivity
• Anger/frustration
• Work related injuries
• Lack of concentration
• Anxiety
...
Hanson’s Stress Model
Distress
Good stress
Stress
Efficiency
EUSTRESS: POSITIVE STRESS
• stress level enough to motivate
• Brings positive action
• Gets the work accomplished.
DISTRESS: NEGATIVE STRESS
• Too high or too low stress levels
• body & mind respond negatively to
stressors.
Stress at working
place
FACTORS INFLUENCING WORK STRESS
• The drive for success
• Changing work
patterns
• Working conditions
• Overwork
• Under-w...
SYMPTOMS OF STRESS
1. Physical symptoms
2. Mental symptoms
3. Behavioural symptoms
4. Emotional symptoms
Help! Help!
1. PHYSICAL SYMPTOMS
• Sleep pattern changes
• Fatigue
• Digestion changes
• Loss of sexual drive
• Headaches
• Aches and ...
2. MENTAL SYMPTOMS
• Lack of concentration
• Memory lapses
• Difficulty in making decisions
• Confusion
• Disorientation
•...
3. BEHAVIOURAL SYMPTOMS
• Appetite changes - too much or too little
• Eating disorders - anorexia, bulimia
• Increased int...
4. EMOTIONAL SYMPTOMS
• Bouts of depression
• Impatience
• Fits of rage
• Tearfulness
• Deterioration of personal hygiene ...
STRESS CONTROL
A B C STRATEGY
ABC STRATEGY
A = AWARENESS
What causes you stress?
How do you react?
ABC STRATEGY
B = BALANCE
There is a fine line between positive / negative
stress
How much can you cope with before it beco...
ABC STRATEGY
C = CONTROL
What can you do to help yourself combat the
negative effects of stress ?
Stress Management Techniques
1. Change your thinking
2. Change your behaviour
3. Change your lifestyle
Change now please!
1. Change your Thinking
• Re-framing
• Positive thinking
2. Change your Behaviour
a) Be assertive
b) Get organised
c) Ventilation
d) Humour
e) Diversion and distraction
Yes!
I agr...
3. Change Your Lifestyle
1. Diet
2. Smoking & Alcohol
3. Exercise
4. Sleep
5. Leisure
6. Relaxation
TIME MANAGEMENT
Time management is most
important factor for stress
management apart from
money and personnel
management
Covey’s Time (Task) Management
Matrix©
Urgent Not Urgent
Important I
Crises
Pressing Problems
Deadline-Driven
Projects
II
...
Tips for Organizing Tasks
• Priority order
• Task Duration
• Category order
Time Management
• Make a list
• What MUST be done
• What SHOULD be done
• What would you LIKE to do
• Cut out time wasting...
Ten stress management Tips
1. Recognize the
problem
2. Reduce exposure to
stressor
3. Keep balance among
family, work, lei...
4. Organize life more
efficiently
5. Learn to relax
body
6. Learn to relax mind
7. Exercise, eat & sleep properly
8. Make time for fun
9. Express & share your feelings
10. Learn to tackle life changes events
Stress Management in Professionals
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Transcript of "Stress Management in Professionals"

  1. 1. Stress Management In Professionals Shivi Jain VIT University Vellore
  2. 2. Stress in Nutshell We may be - Physically stressed - Mentally stressed - Socially stressed
  3. 3. Stress in Nutshell We may have - Physical problems - Mental problems - Social problems
  4. 4. Stress in Nutshell To prevent stress effects we should - Relax our body - Relax our mind - Have good social atmosphere
  5. 5. Stress – The simple formula S = P > R Stress occurs when the pressure is greater than the resource
  6. 6. Why Stress Management? • Stress Related Disorders & Chemical Dependency, lead to great losses to Nation and employer. - lost productivity - increased health care expenses - increased absenteeism - increased accidents
  7. 7. What Stresses You Out? • Money/bills • Traffic • Job related stress: – Work Load – overcrowding – lack of support – lack of on the job training – Audit Team :-) • Health/Medical issues • Lack of Free time • Relationships – family & friends
  8. 8. What can Stress lead to? • Low productivity • Anger/frustration • Work related injuries • Lack of concentration • Anxiety • Panic attacks • Depression How you handle stress can mean the difference between being happy and productive ... or frustrated and anxious.
  9. 9. Hanson’s Stress Model Distress Good stress Stress Efficiency
  10. 10. EUSTRESS: POSITIVE STRESS • stress level enough to motivate • Brings positive action • Gets the work accomplished.
  11. 11. DISTRESS: NEGATIVE STRESS • Too high or too low stress levels • body & mind respond negatively to stressors.
  12. 12. Stress at working place
  13. 13. FACTORS INFLUENCING WORK STRESS • The drive for success • Changing work patterns • Working conditions • Overwork • Under-work • Uncertainty • Conflict • Responsibility • Relationships at work • Change at work
  14. 14. SYMPTOMS OF STRESS 1. Physical symptoms 2. Mental symptoms 3. Behavioural symptoms 4. Emotional symptoms Help! Help!
  15. 15. 1. 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
  16. 16. 2. MENTAL SYMPTOMS • Lack of concentration • Memory lapses • Difficulty in making decisions • Confusion • Disorientation • Panic attacks Am I the same person?
  17. 17. 3. BEHAVIOURAL 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 Let me smoke Out worries.
  18. 18. 4. EMOTIONAL SYMPTOMS • Bouts of depression • Impatience • Fits of rage • Tearfulness • Deterioration of personal hygiene and appearance I will kill You.
  19. 19. STRESS CONTROL A B C STRATEGY
  20. 20. ABC STRATEGY A = AWARENESS What causes you stress? How do you react?
  21. 21. ABC STRATEGY B = BALANCE There is a fine line between positive / negative stress How much can you cope with before it becomes negative ?
  22. 22. ABC STRATEGY C = CONTROL What can you do to help yourself combat the negative effects of stress ?
  23. 23. Stress Management Techniques 1. Change your thinking 2. Change your behaviour 3. Change your lifestyle Change now please!
  24. 24. 1. Change your Thinking • Re-framing • Positive thinking
  25. 25. 2. Change your Behaviour a) Be assertive b) Get organised c) Ventilation d) Humour e) Diversion and distraction Yes! I agree.
  26. 26. 3. Change Your Lifestyle 1. Diet 2. Smoking & Alcohol 3. Exercise 4. Sleep 5. Leisure 6. Relaxation
  27. 27. TIME MANAGEMENT Time management is most important factor for stress management apart from money and personnel management
  28. 28. Covey’s Time (Task) Management Matrix© Urgent Not Urgent Important I Crises Pressing Problems Deadline-Driven Projects II Prevention Planning Relationship Building Research Not Important III Interruptions Email Phone Calls Meetings IV Trivia, Busy Work Time Wasters Pleasant Activities
  29. 29. Tips for Organizing Tasks • Priority order • Task Duration • Category order
  30. 30. 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
  31. 31. Ten stress management Tips 1. Recognize the problem 2. Reduce exposure to stressor 3. Keep balance among family, work, leisure & friends
  32. 32. 4. Organize life more efficiently 5. Learn to relax body
  33. 33. 6. Learn to relax mind
  34. 34. 7. Exercise, eat & sleep properly
  35. 35. 8. Make time for fun
  36. 36. 9. Express & share your feelings
  37. 37. 10. Learn to tackle life changes events
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