Managing Stress for a Healthier and Productive Life

Managing Stress
for a Healthier and
Productive Life
Wong Yew Yip
yewyip@gmail.com

Designed & Developed by : Wong Yew Yip ~ updated 13 August 2021
Purpose
To be aware of stress, its
effects on the body and
performance, and the stress
management process to
reduce stress for a healthier
and more productive
personal and work life

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
What is Stress?

What is Stress?
Stress is the “wear and
tear” our minds and
bodies experience as
we attempt to cope
with our continually
changing environment

 Stress is necessary for life
 Life is interesting, enjoyable
and exciting because of stress
 We are surviving because of
stress
 Stress is crucial for higher
level of achievement
What is Stress?

 Stress itself is not a bad or
good sign
 Stress is a fact of life. It is
inevitable
 Having stress is perfectly
normal and healthy
 Stress is part of day to day
existence
What is Stress?

What causes Stress?
Family Related
Divorce
Death of close
relatives
Marriage
Child birth
Personal Related
Taking large loan
Change in sleeping
habits
Violation of Laws
Change in living style
Work Related
Long working hours
Change of nature of
work
Overworked
Non co-operation from
boss & colleagues
Commuting from
home to office
High expectations
Meeting deadline
Meeting targets

The Full Force of Stress
Hasty reactions
based on
assessments
overwhelm us
with problems
Pent up
emotional
chargers with
no outlet attack
the body
Mistakes,
failures, fights,
losses, debts,
addictions
Headaches,
digestive
disorders, sleep
problems, blood
pressure

Stress & The Body
 Nervous System
 Musculoskeletal System
 Respiratory System
 Cardiovascular System
 Endocrine System
 Gastrointestinal System
 Reproductive System
 Immune system
Source : The American Psychological Association

A Good Example of Stress on the Body

Performance & Stress Relationship
Low High
Level
of
Performance
Low
(poor)
High
(excellent)
Too Little Stress Optimum Stress Excessive Stress
Stress

Negative
Stress
Positive
Stress
Positive & 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
Negative
Stress
Negative 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
Positive
Stress
Positive Stress

Most of the stress we
experience is self-generated
How we perceive life -
whether an event makes us
feel threatened or
stimulated, encouraged or
discouraged, happy or sad -
depends to a large extent on
how we perceive ourselves
Self-Generated Stress

Self-generated stress is
something of a paradox,
because so many people think
of external causes when they
are upset
Recognising that we create
most of our own upsets, is an
important first step towards
coping with them
Self-Generated Stress

Work stress can be defined
as the harmful physical and
emotional responses that
occur when the requirements
of the job do not match the
capabilities, resources, or
needs of the worker
Work stress can lead to poor
health
What is Work Stress?

❖ Work stress is often confused with
challenge, but these concepts are not
the same
❖ Challenge energizes us
psychologically and physically, and it
motivates us to learn new skills and
master our jobs. When a challenge is
met, we feel relaxed and satisfied
❖ But work stress is different - the
challenge has turned into job demands
that cannot be met, relaxation has
turned to exhaustion, and a sense of
satisfaction has turned into feelings of
stress
❖ In short, the stage is set for illness,
injury, and job failure
What is Work Stress?

1. Company taken over
2. Major reorganisation
3. Company relocation
4. Employee benefit cuts
5. Mandatory overtime required
6. Little input into decisions
7. Mistake consequences severe
8. Workloads vary
9. Fast paced work
Causes of Work Stress

10. React to changes
11. Advancement difficult
12. Red tape delays jobs
13. Insufficient resources
14. Pay below going rate
15. Technology changes
16. Employee benefits poor
17. Workplace conditions
18. Consistent poor performance
Causes of Work Stress

Recognizing the Problem
 The most important
point is to recognise the
source of the negative
stress
 This is not an admission
of weakness or inability
to cope!
 It is a way to identify the
problem and plan
measures to overcome it

 Balance between work
and family or personal
life
 A support network of
friends and coworkers
 A relaxed and positive
outlook
Approach to Work Stress

23
You have to be a doctor to
diagnose and treat stress
1

2
Stress is purely a
physical phenomena
and rest and
relaxation will make it
go away

A change of diet, a little
jogging and a good holiday
will make your stress away
3

Other people,
situations and events
are responsible for
your stress
4

You have to be working
14 hours a day and
constantly meeting
deadlines to
experience stress
5

Stress Feelings
S
T
R
E
S
S
F
E
E
L
I
N
G
S
• Worrying
• Muddled thinking
• Impaired judgments
• Nightmares
• Indecisions/hasty decisions
• Negativity
MIND
• Headache
• Taut muscles
• Muscular twitches
• Fatigue
• Breathlessness
• Skin irritations
BODY
• Accident prone
• Loss of appetite
• Loss of sex life
• Drinking/smoking more
• Insomnia
• Restlessness
BEHAVIOR
• Loss of confidence
• More fussy
• Irritability
• Depression
• Apathy
• Aggression
EMOTIONS

Stress Signals
1. Problems with remembering
abilities
2. Lack of concentration power
3. Often getting angry even for small
events
4. Inability to take correct decisions
5. Finding only faults in all the matters
6. Thoughts of anxiety and tensions
7. Continuous suffering
8. Lack of getting early relaxation

Stress Signals
9. Feeling loneliness
10. In a state of depression/discomfort
11. Feeling nervousness and un-
necessary excitement
12. Not able to move freely with others
13. Blood pressure is raised
14. Feeling of body-pains
15. Either getting loose motions or
having constipation
16. Pain in the chest and increase in
the heart beat

Stress Management Process
Identify the cause of stress in your life
1
List and prioritize the causes of stress
2
Identify appropriate stress
management techniques
3
Create your stress
management plan and act
4

 Change your Thinking
 Change your Behaviour
 Change your Lifestyle
Managing Stress Techniques

Stress leaves us vulnerable to negative
suggestions, so focus on positives:
 Focus on your strengths
 Learn from the stress you are under
 Look for opportunities
 Seek out the positive - make a change
 Change your Thinking

 Be assertive
 Get organised
 Ventilation
 Humour
 Diversion and
distraction
 Change your Behavior

Diet
Smoking & Alcohol
Exercise
Sleep
Leisure
Relaxation
 Change your Lifestyle

Guided Meditation for Health
 Reduces pain & enhances
body immune system
 Reduces depression, anxiety,
anger & confusion
 Increases blood flow & slows
heart rate
 Provides sense of calm, peace
& balance
 Helps reverse heart disease
 Helps control thoughts
 Increases energy
 Reduces stress

“A” to “Z” of Stress Management
A
C
B
D
E
Always take time for yourself, at least 30
minutes per day
Be aware of your own stress meter; know
when to step back and cool down
Concentrate on controlling your own
situation, without controlling everybody else
Daily exercise will burn off the stress
chemicals
Eat a balance diet to give your body the best
for it to perform at its best

F
H
G
I
J
Forgive others, don't hold grudges and be
tolerant - not everyone is as capable as you
Gain perspective on things, how important
is the issue?
Hugs, kisses and laughter; have fun, don't be
afraid to share your feelings with others
Identify stressors and plan to deal with
them better next time
Judge your own performance realistically;
don't set goals out of your own reach

K
M
L
N
O
Keep a positive attitude, your outlook will
influence outcomes & the way others treat you
Limit alcohol, drugs and other stimulants;
they affect your perception and behaviour
Manage money well, seek advice and save at
least 10 per cent of what you earn
No is a word you need to learn to use without
feeling guilty
Outdoor activities by yourself, or with friends
and family, can be a great way to relax

P
R
Q
S
Play your favourite music rather than
watching television
Quit smoking; it is stressing your body
daily, not to mention killing you too
Relationships - nurture and enjoy them,
learn to listen more and talk less
Sleep well; a problem difficult at night is
resolved in the morning after the committee of
sleep has worked on it

T
V
U
W
Treat yourself once a week with a massage,
dinner out, the movies; moderation is the key
Understand things from the other person's
point of view
Verify information from the source
before exploding
Worry less; it really does not get things
completed better or quicker

X
Z
Y
Xplore; make holidays part of your yearly
plan and go to places you have not visited
Yearly goal setting; plan what you want to
achieve based on your priorities
Zest for life; each day is a gift, enjoy life,
smile, be thankful and be grateful

STRESS DIARY
Date
& Time
Detail of Stress Event
Feeling of
Stress
(0 -10)
Physical
symptom felt
during stress
event
Fundamental
cause
How well did
you manage
the stress?
How
stressed
are you
now?
Remarks
Stress Diary

Finally,
Do it everyday, if you can!
X
S E
Stress Reduction Formula

S
S is SMILE
Smile with yourself the moment
you wake up
Smile with your spouse, your
family and everyone else you
meet
The simple act of smiling is
contagious - you and people
around will feel happy, more
positive, fulfilled and contented

E
E is ENJOY
 Enjoy life to the fullest
 Live in the present moment
 Play, do and eat whatever that
brings you joy and happiness
 Don’t put your enjoyment on
hold

X
X is Xciting
 Make your life exciting again,
not mundane and full of
routines
 Do something different like
taking up a new hobby, going
hiking, visiting new places, join
fun classes, make new friends
 Be adventurous - an adventure
trip, a secret rendezvous,
bungee jumping, try a random
act of kindness

Thank You
Contact :
yewyip@gmail.com
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Managing Stress for a Healthier and Productive Life

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