Stress management

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Stress management

  1. 1. „Stress is not a reaction.Rather, it is the price we payfor the "civilized" life we live which by the way, is not civilized at all.‟ YOVKO BONEV
  2. 2. MANAGEMENT
  3. 3. STRESS The body and mind reaction toevery day demands and threats.
  4. 4. S=P>RStress occurs when the pressure is greater than the resource
  5. 5. What is your perception about being stressed?
  6. 6. Stress Performance Connection
  7. 7. TYPES OF STRESS Positive: Eustress • Enables concentration • Increase Performance • Energize you in to action Negative: Distress • Loss of Motivation • Reduces effectiveness • Physical, Mental and Behavioral Problems
  8. 8. When do you know you are stressed?
  9. 9. SIGNS OF STRESS PHYSICAL BEHAVIOURAL MENTAL SIGNS SIGNS SIGNSIncreased Heart Beat Anxiety HostilityTightened Muscles Forgetfulness IrritabilityFatigue Depression Under/Over eatingSleeplessness Lack of interest Lack of concentrationStomach or bowel upset Lowered self esteem Memory ProblemsSweating Increased anger Smoking/drinkingChange in eating habits Excessive fear Poor PerformanceRestlessnessBody Aches
  10. 10. “Life laughs at you when you are unhappy; Life smiles at you when you are happy; Life salutes you when you make others happy...”
  11. 11. What makes you stressed?
  12. 12. Imbalance between demands in your life and resources you have
  13. 13. REASONS OF STRESS Financial Problems Career Relationship Academic Problems Schedule Personal HabitsHealth Problems or environment
  14. 14. What is your response?
  15. 15. ACCEPT AVOIDALTER ADAPT
  16. 16. NEGATIVE SELF-TALKPessimistic thinkingSelf criticismOver analysing
  17. 17. •The Worrier Voice - “What if…..?” Make a plan then get it out of your head.•The Critic Voice - “How stupid…..” Recognize what is really true.•The Victim Voice - “I’ll never be able to…..” There is always something to do to work toward a goal.•The Perfectionist - “I should……” Assess your unrealistic expectations of yourself
  18. 18. GARBAGE IN = GARBAGE OUTCumulative Stress Heart Disease Ugly Health Hypertension Habits Arthritis Headache Stroke Irritable Bowel Cancer Diabetes
  19. 19. NEED FOR STRESS MANAGEMENT RESOURCES DEMAND
  20. 20. “Stress can be the SPICE OF LIFE or the KISS OF DEATH.”
  21. 21. STRESS MANAGEMENT TECHNIQUES Time management Personal Stay Healthy responsibility Think Solve problems positively, have faith Effective Set Goals communication
  22. 22. STAY HEALTHY
  23. 23. SET GOALS Daily Weekly Monthly
  24. 24. TIME MANAGEMENT
  25. 25. EFFECTIVE COMMUNICATION
  26. 26. THINK POSITIVE
  27. 27. SOLVE PROBLEM
  28. 28. “Grant me the courage to change things that I can change,the serenity to accept those I cannot change and the wisdom to know the difference”
  29. 29. SPIRITUALISM
  30. 30. CURRENT TREND IN SPIRITUAL STRATEGIES 1.Many studies have provided evidence that religion and spirituality are positively Positive associated with many indicators indicators of of mental health. mental health 2. The positive psychology movement supports and stimulates by the current Positive professional interest in Positive source of spirituality.Psychology energy 3. Mental health practitioners who wished to include religion and spirituality as part of treatment.
  31. 31. PROBLEMS IN SPIRITUAL STRATEGIES People worships idols not the ideals behind it Dysfunctional religious and spiritual beliefs and practices Cultural influence over the concept of religion / spirituality Many people have doubt about the religious / spiritual concepts Exploitation in the name of spirituality by the authorities
  32. 32. STANDARD STRESS-REACTION MODEL A threat exists The person to a persons becomes The threat is need aware of the appraised fulfillment or threat motives Alternatives• What is the source • Fight of threat • Yes : Coping • Flight• Do I have process alternatives • No : Do I have enough power to Response is attack Response needed
  33. 33. “The best way to predict your future is to create it.”
  34. 34. THE PSYCHOLOGICAL INSIGHT MODELThe psychological insight of Zimbardo (1985):"Stress is the pattern of specific and nonspecificresponses an organism makes to stimulus eventsthat disturb its equilibrium and tax or exceed itsability to cope,""A stressor is a stimulus event that places ademand on an organism for some kind ofadoptive response"
  35. 35. BURNOUT MODEL
  36. 36. A STORY WHICHMIGHT MAKE ABIG CHANGE IN YOU
  37. 37. PUT THE GLASSDOWN TODAY
  38. 38. “There is no short cut to manage stress there are some guide lines; shape it according to your need!”
  39. 39. THE EQUATION WorkYou Life Success
  40. 40. ABC STRATEGY How do you react?AWARENESS What causes you stress? How much can you cope with BALANCE before it becomes negative ? What can you do to help yourself CONTROL combat the negative effects of stress ?
  41. 41. EXPLORE YOUR HIDDEN POTENTIAL
  42. 42. STRATEGIC MATRIX Urgent Not Urgent •Assignment deadlines •Reading lecture notesImportant •Exams •Personal development •Emergencies •Planned study •Exercise/ Health •Some e-mails and phone calls •Excessive TV or surfing the net •Meetings/ Events/ Occasions •Time wastersNot important •Some phone calls
  43. 43. BALANCE WHEEL ACTIVITY Assignments/Projects Relaxation/Fun Career/ Placements Friends/Family Outing/ Hobbies
  44. 44. If a problem can be solved, no need to worry about it.If a problem cannot be solvedwhat is the use of worrying?
  45. 45. GAME TIME
  46. 46. Thank you

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