2. UNDERSTANDING STRESS
Stressors - events or environmental stimulus
that cause a person to feel tense or aroused
Stress - physical, mental, and/or emotional
strain resulting from stressors
Eustress v. Distress
3.
4. Four type of stress
General stress
• Everyone has this kind of stress
• It resolves itself within a day or two
• No intervention is necessarily required
Cumulative stress
• Stress builds up in your body
• It becomes more difficult to alleviate your
symptoms
• Serious physical symptoms & mental distress
5. Four types of stress
Acute traumatic stress
• Critical incident stress
• Produces considerable psychological distress
• A normal reaction to abnormal events
Post traumatic stress
• Severe stress produced by severe
psychological trauma
6. GENERAL ADAPTATION SYNDROME
• The automatic physiological stress effects on
the body is known as the General Adaptation
Syndrome (GAS):
GAS has three stages:
1. The Stage of Stress Alarm Reaction
2. The Stage of Stress Resistance
3. The Stage of Stress Exhaustion
7. GENERAL ADAPTATION SYNDROME
Stage I –Alarm reaction
The fight or flight response
it decreases the effectiveness of immune
system which makes you more susceptible to
illness
8. GENERAL ADAPTATION SYNDROME
Stage II-Stage of resistance and adaptation
If stress continues ,the body adapts to the
stressors it is being exposed to
9. GENERAL ADAPTATION SYNDROME
Stage III-Stage of exhaustion
Stress persists for a long time
The body’s resistance may be reduced or
collapse quickly
10.
11. STRESS MANAGEMENT
Effective techniques to cope with stress
• Exercise
• Relaxation techniques
• Autogenic training ( desensitization relaxation
techniques)
• Biofeedback
• Imagery
• Tai chi ( series of movement performed in a
slow focused manner accompanied by deep
breathing.)
12. STRESS MANAGEMENT
• Meditation techniques
• Qigong ( form of exercise includes coordinated
body posture, movement , breathing , &
meditation)
• Yoga
• Support system
• Organizational skill
13. Stress Management Strategy
#1: Avoid unnecessary stress
• Learn how to say “no”
• Avoid people who stress you out
#2: Alter the situation
• Express your feelings instead of bottling them
• Be willing to compromise
• Be more assertive.
• Manage your time better
14. Stress Management Strategy
#3: Adapt to the stressor
• Reframe problems
• Look at the big picture
• Adjust Your Attitude
• Focus on the positive
15. Stress Management Strategy
#4: Accept the things you can’t change
• Don’t try to control the uncontrollable
• Share your feelings
• Learn to forgive.
16. Stress Management Strategy
#5: Make time for fun and relaxation
• 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.
17. Stress Management Strategy
#5: Make time for fun and relaxation
• Light scented
candles.
• Have warm cup of
coffee or tea.
• Play with a pet.
• Work in your garden.
• Get a massage.
• Go for a good book.
• Listen to music.
• Connect with others
• Keep your sense of
humor
• Watch a comedy
18. 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
19. Stress Management Strategy
#7: Goal Setting
•Break major projects/tasks down into
achievable goals.
•Set milestones for goal achievement.
•Track progress toward goal
accomplishment.
•Reward yourself for progress
20. SHORT TERM PHYSICAL SYMPTOMS
Dry mouth
Cool skin
Rapid breathing
Faster heart rate
Cold hands & feet
Tense muscle
Increasing sweating
Feeling of nausea
Butterflies in your stomach
Diarrhea
A desire to urinate
21. LONG TERM PHYSCIAL STRESS
SYMPTOMS
• Insomnia
• Change in appetite
• Sexual disorder
• Aches & pain
• Frequent cold
• Feeling of intense & long term tiredness
• Prone to illness
22. BEHAVIOURAL STRESS SYMPTOMS
• These symptoms will have a negative effect on
your performance
• Make you accident prone
• Causing you to be forgetful
• Neglect your appearance
• Poor judgment
• Increase absenteeism