1. Stress Management

2. • Define stress and the reasons to stress
• Types of stressors
• Types of stress
• Manifestations of stress
• Methods to manage and cope with stress
• Closing Thought
Objectives

3. • Stress is the reaction people have to excessive pressures or other
types of demand placed upon them. Its arises when they worry that
they can’t cope.
• S = P > R
• Stress occurs when the pressure is greater than the resource.
What is stress?

4. • Worry
• Tension
• Tired
• Frightened
• Depressed
• Anger
Stress Feeling

5. Types of Stressors
• Internal Stressors
• External Stressors

6. Internal Stressors
• Lifestyle choices
a. Lack of sleep
b. Overloaded schedule
• Negative self-talk
a. Self criticism
b. Pessimistic thinking
• Mind Traps
a. Unrealistic expectations
b. Taking things personally
c. Exaggeration
d. Rigid thinking
• Personality Traits
a. Perfectionist
b. Workaholics

7. • Physical Environment
a. Noise
b. Bright Lights
c. Heat
d. Confined Spaces
• Social Interaction
a. Rudeness
b. Aggressiveness by others
c. Bullying
• Organizational
a. Rules
b. Regulations
c. Deadlines
External Stressors

8. • Major Life Events
a. Birth
b. Death
c. Lost job
d. Promotion
e. Marital status change
• Daily Hassles
a. Commuting
b. Misplaced keys
c. Mechanical breakdown
External Stressors (cont.)

9. Types of Stress
• Positive Stress
• Negative Stress

10. 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.

11. Negative Stress
• It is a contributory factor in minor conditions, such as headaches,
digestive problems, skin complaints, ulcer, etc.
• Excessive, prolonged and unrelieved stress can have a harmful effect
on mental , physical and spiritual health.

12. Manifestation of Stress

13. • Stomach or bowel upset.
• Headaches.
• Backaches.
• Muscle tension.
• Change in eating habits: lost of
appetite or overeating.
• Restlessness/irritability.
• Fatigue.
Physical

14. Behavioral
• Decreased ability to concentrate/memory
problems/forgetfulness
• Making more mistakes
• Clumsiness; being accident prone
• Increased illness
• More frequent use of cigarettes, alcohol, or
drugs
• Withdrawal from usual activities
• Sleep disturbance

15. Psychological
• Increased anger
• Emotional outbursts
• Excessive fear
• Worry
• Confusion
• Increased anxiety
• Decreased self-confidence
• Depression

16. Managing Stress

17. • ABC strategy
• Change your thinking
• Change your behavior
• Change your lifestyle
Stress Control

18. ABC strategy

19. • A = Awareness
What causes you stress?
How do you react?
• B = Balance
There is a thin line between positive / negative stress
How much can you cope with before it becomes negative?
• C = Control
What can you do to help yourself combat the negative effects of stress?
ABC strategy

20. Change your thinking

21. • It is a technique to change the way you look at things in order to
feel better about them.
• Reframing does not change the external reality , but helps you
view things in a different light and less stressfully.
Reframing

22. Positive Thinking
• Focus on your strengths, look for opportunities, seek out the positive
make a change.
• Learn from the stress you are under.

23. Change your behavior

24. Be Assertive
• Express your feelings, opinions, beliefs.
• Say NO when you feel so.
• Be yourself don’t act for the benefit of others.
• Set your own priorities.

25. Get Organized
• Organization will help avoid personal and professional chaos.
• Structured approaches offer security against ‘out of the blue’
problems.

26. • Develop a support network through friends or colleagues to talk
with.
Ventilation

27. • Applies at home and work.
• Works as a good stress reducer.
• Relieves muscle tension.
• Improves breathing.
Humor

28. Diversion and Distraction
• Take time out, reduce stress level, calm down, think logically and get
away from things that bother you.

29. Change your lifestyle

30. Diet
• Healthy eating habits, salt and caffeine (stimulant).

31. Quit smoking and alcohol
• Stop or at least your consumption to bare minimum.

32. Exercise
• Uses up excess energy released by the ‘Fight or Flight’ reaction,
improves blood circulation, lowers blood pressure, improves self
image.
• Increases social contacts.

33. Sleep
• Good stress reducer, plenty of daytime energy, wake refreshed after
night’s sleep.

34. Leisure
• Gives you a break from stress, provides social contact and provides
outlet for relief.

35. Relaxation
• Lowers blood pressure, promotes sleep, reduces pain and eases
muscle tension.

36. Closing Thought