Stress Management by Iqbal


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Stress Management by Iqbal

  1. 1. STRESS MANAGEMENT <ul><li>Before stress manages you </li></ul><ul><li>Presented by: </li></ul><ul><li>Group 3 </li></ul><ul><li>Self Management Skills </li></ul>
  2. 2. Goals <ul><li>To provide stress management education and awareness </li></ul><ul><li>To provide physical wellness education. </li></ul><ul><li>To provide the class with the basic management challenges for stress of the 21 st century. </li></ul>
  3. 3. Objectives <ul><li>Increase use of healthy , proactive stress management techniques. </li></ul><ul><li>Minimize use of unhealthy stress management techniques. </li></ul><ul><li>Awareness from the basic challenges of 21 st century for stress management. </li></ul>
  4. 4. <ul><li>… ..people are disturbed not by things,but by their perceptions of things… </li></ul><ul><li>-Epictetus- </li></ul>
  5. 5. STRESS <ul><li>Stress is a general term that includes all the , </li></ul><ul><li>physical, </li></ul><ul><li>behavioral, </li></ul><ul><li>emotional, and </li></ul><ul><li>cognitive responses we make to a disruptive internal or external event. </li></ul><ul><li>Stress is a part of being alive. </li></ul><ul><li>Stress becomes a problem for us when we have too much stress and not enough resources to cope with it. </li></ul>
  6. 6. Theories <ul><li>According to engineering model ,stress is something that happens to us when we are exposed to a stressor. </li></ul><ul><li>Transactional model says stress occurs when, </li></ul><ul><li>the perceived demands of a situation exceed the individuals perceived ability to handle those demands. </li></ul>
  7. 7. 4 A’S OF STRESS MANAGEMENT <ul><li>it’s helpful to think of the four As: </li></ul><ul><li>avoid, </li></ul><ul><li>alter, </li></ul><ul><li>adapt, </li></ul><ul><li>accept. </li></ul>
  8. 8. Stressful life events <ul><li>TOP SIX </li></ul><ul><li>Death of a spouse </li></ul><ul><li>Divorce </li></ul><ul><li>Marital separation </li></ul><ul><li>Jail term </li></ul><ul><li>Death of close family member </li></ul><ul><li>Personal injury or illness </li></ul><ul><li>Bottom six </li></ul><ul><li>Change in sleep habits </li></ul><ul><li>Change in eating habits </li></ul><ul><li>Vacation </li></ul><ul><li>Eid </li></ul><ul><li>Minor violations of law </li></ul><ul><li>Marriage </li></ul>
  9. 9. Work-related stress <ul><li>Poor relationships with colleagues </li></ul><ul><li>an unsupportive boss </li></ul><ul><li>Lack of consultation and communication </li></ul><ul><li>Too much interference with your private, social or family life </li></ul><ul><li>Too much or too little to do </li></ul>
  10. 10. Work related stress <ul><li>Too much pressure, with unrealistic deadlines </li></ul><ul><li>Work that's too difficult or not demanding enough </li></ul><ul><li>Lack of control over the way the work is done </li></ul><ul><li>Poor working conditions </li></ul>
  11. 11. Work related stress <ul><li>Being in the wrong job </li></ul><ul><li>Feeling undervalued </li></ul><ul><li>Insecurity and the threat of unemployment </li></ul>
  12. 12. Should WE Eliminate Stress from OUR Lives? <ul><li>Our goal is not to eliminate stress but, </li></ul><ul><li>to learn how to manage it and how to use it to help us . </li></ul><ul><li>What we need to do is find the optimal level of stress which will individually motivate but not overwhelm each of us . </li></ul>
  13. 13. Kinds of Stress <ul><li>1. ACUTE STRESS </li></ul><ul><li>a) DANGER </li></ul><ul><li>b) ISOLATION </li></ul><ul><li>c) HUNGER </li></ul><ul><li>2.CHRONIC STRESS </li></ul><ul><li>a) ON GOING RELATIONSHIP CONFLICTS </li></ul><ul><li>b) LACK OF PERSONAL RELATION SHIP </li></ul><ul><li>c) PROMOTION OR ADMINISTRATIVE CONFLICTS SUCH AS PAY OR WORKING CONDITIONS </li></ul><ul><li>3. ANXIETY </li></ul>
  14. 14. Kinds of effects associated with the stressed state <ul><li>Psychologists have argued that there are four major kinds of effects associated with the stressed state, </li></ul><ul><li>Emotional effects </li></ul><ul><li>Feelings of anxiety and depression </li></ul><ul><li>Increased physical tension </li></ul><ul><li>Increased psychological tension </li></ul>
  15. 15. <ul><li>2. Physiological effects </li></ul><ul><li>Release of adrenaline and noradrenalin </li></ul><ul><li>shut-down of digestive system </li></ul><ul><li>Expansion of air passages In lungs </li></ul><ul><li>Increased heart rate </li></ul><ul><li>Constriction of blood vessels </li></ul>
  16. 16. <ul><li>3. Cognitive effects </li></ul><ul><li>Poor concentration </li></ul><ul><li>Increased distractibility </li></ul><ul><li>Reduced short term memory capacity </li></ul><ul><li>4. Behavioral effects </li></ul><ul><li>Increased absenteeism </li></ul><ul><li>Disrupted sleep patterns </li></ul><ul><li>Reduced work performance </li></ul>
  17. 17. Stress inititors <ul><li>Stress is uniquely personal. </li></ul><ul><li>Our response to stress is a unique combination of bodily reactions, thoughts feelings and behaviors. </li></ul><ul><li>Factors Affecting our personal stress level </li></ul><ul><li>Internal factors </li></ul><ul><li>Physical health </li></ul><ul><li>Genetic vulnerabilities </li></ul>
  18. 18. FACTORS OF STRESS <ul><li>External factors </li></ul><ul><li>Medical care </li></ul><ul><li>Finances </li></ul><ul><li>Skills and training </li></ul><ul><li>Support systems </li></ul><ul><li>Counseling </li></ul><ul><li>Frequency of stressors occurrence </li></ul><ul><li>Intensity of stress's occurrence </li></ul>
  19. 19. FACTORS OF STRESS <ul><li>Mental health </li></ul><ul><li>Self-esteem </li></ul><ul><li>Temperament </li></ul><ul><li>Self confidence </li></ul><ul><li>Cultural expectations </li></ul><ul><li>Cultural definitions </li></ul>
  20. 20. Causes of stress <ul><li>Stressful life events </li></ul><ul><li>Noise pollution </li></ul><ul><li>Heat </li></ul><ul><li>Technological threats </li></ul><ul><li>Architecture </li></ul><ul><li>Uneven distribution of life facilities </li></ul>
  21. 21. Stress Impact <ul><li>43% of all adults suffer adverse health effect due to stress. </li></ul><ul><li>75-90% of all visits to primary care physicians are for stress related complaints. </li></ul><ul><li>Impaired task performance: your ability of performing certain tasks decrease </li></ul><ul><li>Burn out: it is a state of exhaustion </li></ul>
  22. 22. <ul><li>Reduced negative organizational stress </li></ul><ul><li>Increased individual productivity and responsibility </li></ul><ul><li>Better team communications and morale </li></ul>
  23. 23. STRESS MANAGEMENT TRAINING BENEFITS TO THE INDIVIDUAL <ul><li>Reduced personal stress </li></ul><ul><li>Improved decision making </li></ul><ul><li>Increased productivity </li></ul><ul><li>Connecting better to family & friends </li></ul><ul><li>More value, balance & happiness every day </li></ul>
  24. 24. Managing the stress <ul><li>Unhealthy ways: </li></ul><ul><li>Drugs and sleeping pills. </li></ul><ul><li>Overeating or undereating </li></ul><ul><li>Zoning out for hours in front of the TV or computer </li></ul><ul><li>Withdrawing from friends, family, and activities </li></ul><ul><li>Procrastinating </li></ul><ul><li>Filling up every minute of the day to avoid facing problems </li></ul><ul><li>Taking out your stress on others (lashing out, angry outbursts, physical violence) </li></ul>
  25. 25. Stress management strategy #1: <ul><li>Avoid unnecessary stress </li></ul><ul><li>Learn how to say “no” </li></ul><ul><li>Avoid people who stress you out </li></ul><ul><li>Take control of your environment. </li></ul>
  26. 26. Stress management strategy #2: <ul><li>Alter the situation: </li></ul><ul><li>Express your feelings instead of bottling them up. </li></ul><ul><li>Be willing to compromise. </li></ul><ul><li>Be more assertive </li></ul><ul><li>Time Management. </li></ul>
  27. 27. Stress management strategy #3: <ul><li>Adapt to the stressor: </li></ul><ul><li>Reframe problems </li></ul><ul><li>Look at the big picture </li></ul><ul><li>Adjust your standards. </li></ul><ul><li>Focus on the positive. </li></ul>
  28. 28. Stress management strategy #4: <ul><li>Accept the things you can’t change: </li></ul><ul><li>Don’t try to control the uncontrollable </li></ul><ul><li>Look for the upside </li></ul><ul><li>Share your feelings </li></ul><ul><li>Learn to forgive </li></ul>
  29. 29. Stress management strategy #5: <ul><li>Healthy ways to relax and recharge </li></ul><ul><li>Go for a walk. </li></ul><ul><li>Spend time in nature. </li></ul><ul><li>Call a good friend. </li></ul><ul><li>Sweat out tension with a good workout. </li></ul><ul><li>Write in your journal. </li></ul><ul><li>Take a long bath. </li></ul><ul><li>Light scented candles </li></ul><ul><li>Savor a warm cup of coffee or tea. </li></ul><ul><li>Play with a pet. </li></ul><ul><li>Work in your garden. </li></ul><ul><li>Get a massage. </li></ul><ul><li>Curl up with a good book. </li></ul><ul><li>Listen to music. </li></ul><ul><li>Watch a comedy </li></ul>
  30. 30. Stress management strategy #6 : <ul><li>Adopt a healthy lifestyle: </li></ul><ul><li>Exercise regularly </li></ul><ul><li>Eat a healthy diet </li></ul><ul><li>Reduce caffeine and sugar </li></ul><ul><li>Avoid alcohol, cigarettes, and drugs. </li></ul><ul><li>Get enough sleep. </li></ul>
  31. 31. 10 stress busters <ul><li>Exercise three to five times for at least 30 minutes. </li></ul><ul><li>Work off your anger by doing something physical. </li></ul><ul><li>Use relaxation techniques ,yoga meditation or deep breathing. </li></ul><ul><li>Watch out funny movie a week, more during stressful times. </li></ul>
  32. 32. <ul><li>5. Maintain a regular sleep schedule. </li></ul><ul><li>6. Don’t procrastinate. </li></ul><ul><li>7.Avoid caffeine,sugar,and tobacco when you are stressed </li></ul><ul><li>8. Volunteer once a month, ,helping others is an incredible stress reliever. </li></ul><ul><li>9.Set priorities weekly and make sure to schedule in leisure time. </li></ul><ul><li>10.Talk with others. A support system is one of the greatest stress busters. </li></ul>
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