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Stress Management by Iqbal
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Stress Management by Iqbal

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