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Stress management


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Stress management

  2. 2. CONTENTS: 1. Stress – What is it? 2. Types of Stress 3. Types of Stressors 4. Stress Management -The Solution 5. Advantages and Disadvantages of Stress Management 6. Stress Control Strategy 7. Ways To Stress Less 8. References
  3. 3. WHAT IS STRESS?? • Stress is the reaction people have to excessive pressures or other types of demand placed upon them. It arises when they worry that they can’t cope. • Stress is the “wear and tear” our minds and bodies experience as we attempt to cope with our continually changing environment.
  4. 4. TYPES OF STRESS • Negative Stress 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 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.
  5. 5. TYPES OF STRESSORS 1. External Stressors • Physical Environment (Bright Lights , Heat ,Confined Spaces , etc.) • Social Interaction (Rudeness, Bossines , Aggressiveness by others , Bullying , etc.) • Organisational (Rules , Regulations , Deadlines , etc.) • Major Life Events (Birth ,Death ,Lost job ,Promotion , Marital status change , etc.) • Daily Hassles (Commuting ,Misplaced keys ,Mechanical breakdowns , etc.)
  6. 6. 2. Internal Stressors: • Lifestyle choices (Caffeine ,Lack of sleep ,Overloaded schedule ,etc) • Negative self - talk (Pessimistic thinking ,Self criticism ,Over analysing , etc.) • Mind traps ( Unrealistic expectations ,Taking things personally , All or nothing thinking ,Exaggeration ,Rigid thinking) • Personality traits (Perfectionists , Workaholics , etc.)
  7. 7. STRESS MANAGEMENT • Stress management refers to the wide spectrum of techniques and psychotherapies aimed at controlling a person's levels of stress, especially chronic stress usually for the purpose of improving everyday functioning. • In this context, the term 'stress' refers only to a stress with significant negative consequences, rather than a stress whose consequences are helpful or otherwise positive.
  8. 8. ADVANTAGES OF STRESS MANAGEMENT • Business advantages of stress management: Less absenteeism due to stress-related disorders , Less worker's compensation loss due to stress-related illness or accidents , Improved job performance , Less stressful, more efficient workplace , Improved employee attitude , Improved employee overall health . • Health advantages of stress management: Decreased stress-related symptoms , Improved sleep , Decreased anxiety , Decreased use of medications , reduced pain, increased ability to manage pain , Increased ability to relax physiologically , Increased sense of control and improved self-esteem . • And many more…
  9. 9. DISADVANTAGES OF STRESS MANAGEMENT • Stress can be a motivator. For example, if you’re stressed out because you have a big assignment due, this may motivate you to work on it and complete it. The stress can help you to put in your very best effort. If you're afraid of losing your job, stress may encourage you to raise your own standards and make improvements you most likely would not have made without the threat of unemployment. • The key for us all is to learn what strategies and behaviors help us to cope with stress in a positive manner.
  10. 10. ABC STRATEGY • A=AWARENES S What causes you stress? How do you react? • B=BALANCE There is a fine line between positive/negative stress. How much can you cope with it before it becomes negative? • C=CONTROL What can you do to help yourself combat the negative effects of stress ?
  11. 11. WAYS TO STRESS LESS 1. Exercise regular moderate exercise has been shown to reduce stress and make us more resistant to it. 2. Have fun People who participate in sports and other leisure activities have lower blood pressure and cortisol levels 3. Choose your Reaction In every situation we have a choice : we can either let stress consume us or we can see it as a new challenge and focus on the positive. Its best for our health and sanity to choose the latter. 4. Relax wisely Instead of spacing out in front of your television, go out for a walk ,do yoga or dance in your living room
  12. 12. 5. Sleep Try to get 7 to 8 hours sleep at night . If this isn’t possible , take a 10 minute nap during the day ; any longer than that can disturb your sleep cycle. 6. Breathe In times of stress , we tend to take quick , shallow breaths . Try to focus on your breathe and take longer, deeper breaths. 7. Worry…But only for 10 minutes Set a timer and give yourself a limited time to worry. Think of all the possible outcomes of the situation. Once the timer goes off , let it go and visualize the positive. 8. Put things into perspective Sometimes the things we stress over the most, won’t matter in 5 years . Think about the big picture to help you turn mountains back into molehills.
  13. 13. MEDITATION
  14. 14. Any Questions??
  15. 15. So enjoy your life as it comes ………..and always be happy
  16. 16. REFERENCES • • • • relieving-stress#1