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A challenge
Can we challenge it?
Setting the canvas…
―Stress is not what happens to us. It's our
response TO what happens.
And RESPONSE is something we can choose
Slide 2
Human for the sake of
getting a living forget to
live.....
Stress & Anxiety
Stress & Anxiety
 THE SANSKRIT CHARACTER FOR FUNERAL IS
STRIKINGLY SIMILAR TO THE SANSKRIT
CHARACTER FOR WORRY…ONE BURNS THE
DEAD WHILE THE OTHER BURNS THE LIVING….
 “STRESS IS DEFINED AS THE ANTICIPATION OF
INABILITY TO RESPOND ADEQUATELY TO
PERCIVED DEMAND, ACCOMPAINED BY
ANTICIPATION OF NEGATIVE CONSEQUENCES
FOR INADEQUATE RESPONSE”
 - JOSEPH E.McGRATH
FOUR TYPES OF STRESS
1. General Stress:
» Everyone has this kind of
stress
» It resolves itself within a
day or two
» No intervention is
necessarily required
FOUR TYPES OF STRESS
2. Cumulative Stress:
 Stress builds up in
your body
 It becomes more
difficult to alleviate
your symptoms
 You may have more
serious physical
symptoms
 You may have more
serious mental
anguish
FOUR TYPES OF STRESS
3. Acute Traumatic
Stress:
 Critical Incident Stress
 Produces
considerable
psychological distress
 A normal reaction to
abnormal events
FOUR TYPES OF STRESS
4. Post Traumatic Stress:
 Severe stress produced
by severe psychological
trauma
 Created by unresolved
Critical Incident Stress
 Produces lasting
changes
Anxiety & Stress – The Causes
 WORK OVERLOAD
 TIME PRESSURES
 POOR QUALITY OF SUPERVISION
 INSECURE JOB CLIMATE
 LACK OF PERSONAL CONTROL
 INADEQUATE AUTHORITY TO MATCH
RESPONSIBLITIES
 ROLE CONFLICT AND AMBIGUITY
 DIFFRENCE BETWEEN COMPANY AND EMPLOYEE
VALUES
 FRUSTRATION
 TECHNOLOGY WITH INADEQUATE TRAINING AND
SUPPORT
Anxiety & Stress – The
Causes……..Contd.
 Work overload
 Quantitative: too much to do in too short a time
 Qualitative: work that is too difficult
 Quantitative has increased in recent years due to
downsizing
 Work under load – work that is too simple or
insufficient to fill one’s time
 Both of these impact stress and health, appears that a
moderate amount of stress is optimal
Anxiety & Stress – The
Causes……..Contd.
 Organizational Change – if not hardy, change
causes stress in individuals. Can be reduced by
including employees in planning
 Role Ambiguity – unstructured or poorly defined job
responsibilities (expected standards, methods,
schedules)
 Role Conflict – conflict between job demands and
employee’s personal standards
Anxiety & Stress
It’s Effect
on our Life
General Adaptation Syndrome
Stage I - Alarm Reaction
 The ―fight or flight‖ response which causes you to
be ready for physical activity
 However, it decreases the effectiveness of the
immune system which makes you more
susceptible to illness
General Adaptation Syndrome
Stage II – Stage of adaptation
 If stress continues, the body adapts to the
stressors it is being exposed to
 If the stressor is starvation, the person
experiences a reduced desire for physical activity
to conserve energy, and the absorption of
nutrients from any food intake is maximized
General Adaptation Syndrome
Stage III – Stage of Exhaustion
 Stress persists for a long time
 The body’s resistance may be reduced or
collapse quickly
 People who experience long-term stress may
have heart attacks, severe infections, or chronic
pain or illness
Short Term Physical Stress Symptoms
 Dry mouth
 Cool skin
 Cold hands and feet
 Increased sweating
 Rapid breathing
 Faster heart rate
 Tense muscles
 Feelings of nausea
 Butterflies in your
stomach
 Diarrhea
 A desire to urinate
Long Term Physical Stress Symptoms
 Insomnia
 Change in Appetite
 Sexual disorders
 Aches and pains
 Frequent colds
 Feelings of intense and
long-term tiredness
 Prone to illness
BEHAVIORAL STRESS SYMPTOMS
 Over reacting
 Emotional
 Defensive
 Irritable
 Irrational
 Defensive
 Hostile
 Critical
 Aggressive
» Yawning
» Talking too fast
» Talking too loud
» Fiddling
» Twitching
» Nail biting
» Grinding teeth
» Drumming fingers
» Pacing
BEHAVIOR STRESS SYMPTOMS
 These symptoms will have a negative affect on your
performance
 By reducing your effectiveness
 Making you accident prone
 Causing you to be forgetful
 Causing you to be very negative
 You may neglect your appearance
 You may make poor judgments
 Causing you to make more mistakes
 Increasing your absenteeism
PERFORMANCE STRESS SYMPTOMS
 You may not make good decisions
 Your fine motor skills are affected
 You may no longer enjoy your work
 Your attention span may be affected
 You may have more negative thoughts
 Your self confidence will suffer
 You may have difficulty concentrating
 All of your positive energy is consumed
Physiological Signs of Stress
Immediate Changes
 Increased cardiac output
 Increased circulation
 Increased BP, RR
 Increased sweating
 Piloerection (Goose
Bumps)
 Pupil dilatation
 Decreased salivation
» Decreased gastric
motility
» Hyper alertness
» Increased blood
sugar
» Use of blood glucose
» Decreased stored
energy
» Increased fatty acids
» Increased
metabolism
Emotional Signs of Stress
 Denial
 Fear
 Depression
 Grief
 Anger
 Worry
 Uncertainty
» Hopelessness
» Helplessness
» Feeling lost
» Wishing to hide
» Anxiety
» Panic
» Inappropriate
Emotions
Cognitive Signs & Symptom
 Difficulty Making Decisions
 Confusion
 Difficulty Naming Familiar Items
 Poor Concentration
 Blaming Others
 Memory Problems
 Replaying Events Over & Over
Behavioral Signs of Stress
 Withdrawal
 Suspiciousness
 Excessive Humor or Silence
 Increased Smoking, Alcohol or Food
 Change in Activity Level
 Angry Outbursts
 Crying Spells
Negative Self-Talk
 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.
Physical Symptoms of Anxiety
 Increased Muscle Tension
 Dizziness
 Rapid Heartbeat
 Shortness of Breath
 Queasy Stomach
 Dry Mouth
 Increased Perspiration
 Problems with Sleep
Solution
Problem well stated is half solved…we should learn
to listen to our problem first
Treating Stress in the Workplace
Organizational Techniques
 Provide sufficient support for change
 Provide sense of control through participation
 Clearly define employee roles
 Eliminate work over and under load
 EAPs for stress reduction (teach coping
strategies)
 Provide opportunity for social support (formal or
informal)
Treating Stress in the Workplace
Organizational Techniques
 Provide sufficient support for change
 Provide sense of control through participation
 Clearly define employee roles
 Eliminate work over and under load
 EAPs for stress reduction (teach coping
strategies)
 Provide opportunity for social support (formal or
informal)
Individual Techniques for Stress
Reduction
 Exercise
 Relaxation Training
 Biofeedback
 Behavior Modification
Stress Management
Add life to the days not days to the life…
Individual Techniques for Stress
Reduction
 Take a Deep Breath and Count to Ten
 Stand up and stretch. Remember relaxation is the
opposite of stress.
 ―We don’t laugh because we are happy…We are
happy because we laugh"
 Stand up and smile. Try it! You’ll feel better!
 Take a short walk. If you’re at work, take a
bathroom break or get a glass of water. Do
something that changes your focus. When you
come back to the problem, chances are it won’t
seem nearly as insurmountable.
Individual Techniques for Stress
Reduction
 Every cloud has a silver lining. After all, rain makes
things grow! Ben Franklin found good in a bolt of
lightning. Find the good in your stressful situation by
listing the negative surges and determining what it will
take to make them into positive charges!
 ―A Man's Got to Know His Limitations—‖
 Knowing yourself and your limits may be the most
important way to manage stress effectively
 Quit blaming yourself.
 Be pro-active in finding peace.
 When you need help, get help.
Other Tips:
 Get a good night's rest.
 Eat healthily.
 Listen to your favorite music.
 Exercise, participate in a sport or engage in fun
activity.
 Plan out your time and prioritize.
 Talk to a friend about your problems, don't hold it in.
 Get a massage.
 Take a nap.
 Take a warm bath.
 Read a book or watch TV
Final Remarks
Final Remarks
 ―Laughter and tears are both responses to
frustration and exhaustion . . .I myself prefer to
laugh, since there is less cleaning up to do
afterward.‖
-Kurt
Vonnegut
 Heaven on Earth is a choice you must make,
not a place we must find…
-Wayne Dyer
SHAKESPEAR SAID…..
DON’T WORRY…..
BECAUSE IF YOU ARE
WORRIED YOU GET A
WRINKLE. SO WHY
DON’T YOU SMILE AND
GET A DIMPLE .ALWAYS
SMILE AND BE
HAPPY……..
THANK YOU

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Stress management

  • 1. A challenge Can we challenge it?
  • 2. Setting the canvas… ―Stress is not what happens to us. It's our response TO what happens. And RESPONSE is something we can choose Slide 2
  • 3. Human for the sake of getting a living forget to live..... Stress & Anxiety
  • 4. Stress & Anxiety  THE SANSKRIT CHARACTER FOR FUNERAL IS STRIKINGLY SIMILAR TO THE SANSKRIT CHARACTER FOR WORRY…ONE BURNS THE DEAD WHILE THE OTHER BURNS THE LIVING….  “STRESS IS DEFINED AS THE ANTICIPATION OF INABILITY TO RESPOND ADEQUATELY TO PERCIVED DEMAND, ACCOMPAINED BY ANTICIPATION OF NEGATIVE CONSEQUENCES FOR INADEQUATE RESPONSE”  - JOSEPH E.McGRATH
  • 5. FOUR TYPES OF STRESS 1. General Stress: » Everyone has this kind of stress » It resolves itself within a day or two » No intervention is necessarily required
  • 6. FOUR TYPES OF STRESS 2. Cumulative Stress:  Stress builds up in your body  It becomes more difficult to alleviate your symptoms  You may have more serious physical symptoms  You may have more serious mental anguish
  • 7. FOUR TYPES OF STRESS 3. Acute Traumatic Stress:  Critical Incident Stress  Produces considerable psychological distress  A normal reaction to abnormal events
  • 8. FOUR TYPES OF STRESS 4. Post Traumatic Stress:  Severe stress produced by severe psychological trauma  Created by unresolved Critical Incident Stress  Produces lasting changes
  • 9. Anxiety & Stress – The Causes  WORK OVERLOAD  TIME PRESSURES  POOR QUALITY OF SUPERVISION  INSECURE JOB CLIMATE  LACK OF PERSONAL CONTROL  INADEQUATE AUTHORITY TO MATCH RESPONSIBLITIES  ROLE CONFLICT AND AMBIGUITY  DIFFRENCE BETWEEN COMPANY AND EMPLOYEE VALUES  FRUSTRATION  TECHNOLOGY WITH INADEQUATE TRAINING AND SUPPORT
  • 10. Anxiety & Stress – The Causes……..Contd.  Work overload  Quantitative: too much to do in too short a time  Qualitative: work that is too difficult  Quantitative has increased in recent years due to downsizing  Work under load – work that is too simple or insufficient to fill one’s time  Both of these impact stress and health, appears that a moderate amount of stress is optimal
  • 11. Anxiety & Stress – The Causes……..Contd.  Organizational Change – if not hardy, change causes stress in individuals. Can be reduced by including employees in planning  Role Ambiguity – unstructured or poorly defined job responsibilities (expected standards, methods, schedules)  Role Conflict – conflict between job demands and employee’s personal standards
  • 12. Anxiety & Stress It’s Effect on our Life
  • 13. General Adaptation Syndrome Stage I - Alarm Reaction  The ―fight or flight‖ response which causes you to be ready for physical activity  However, it decreases the effectiveness of the immune system which makes you more susceptible to illness
  • 14. General Adaptation Syndrome Stage II – Stage of adaptation  If stress continues, the body adapts to the stressors it is being exposed to  If the stressor is starvation, the person experiences a reduced desire for physical activity to conserve energy, and the absorption of nutrients from any food intake is maximized
  • 15. General Adaptation Syndrome Stage III – Stage of Exhaustion  Stress persists for a long time  The body’s resistance may be reduced or collapse quickly  People who experience long-term stress may have heart attacks, severe infections, or chronic pain or illness
  • 16. Short Term Physical Stress Symptoms  Dry mouth  Cool skin  Cold hands and feet  Increased sweating  Rapid breathing  Faster heart rate  Tense muscles  Feelings of nausea  Butterflies in your stomach  Diarrhea  A desire to urinate
  • 17. Long Term Physical Stress Symptoms  Insomnia  Change in Appetite  Sexual disorders  Aches and pains  Frequent colds  Feelings of intense and long-term tiredness  Prone to illness
  • 18. BEHAVIORAL STRESS SYMPTOMS  Over reacting  Emotional  Defensive  Irritable  Irrational  Defensive  Hostile  Critical  Aggressive » Yawning » Talking too fast » Talking too loud » Fiddling » Twitching » Nail biting » Grinding teeth » Drumming fingers » Pacing
  • 19. BEHAVIOR STRESS SYMPTOMS  These symptoms will have a negative affect on your performance  By reducing your effectiveness  Making you accident prone  Causing you to be forgetful  Causing you to be very negative  You may neglect your appearance  You may make poor judgments  Causing you to make more mistakes  Increasing your absenteeism
  • 20. PERFORMANCE STRESS SYMPTOMS  You may not make good decisions  Your fine motor skills are affected  You may no longer enjoy your work  Your attention span may be affected  You may have more negative thoughts  Your self confidence will suffer  You may have difficulty concentrating  All of your positive energy is consumed
  • 21. Physiological Signs of Stress Immediate Changes  Increased cardiac output  Increased circulation  Increased BP, RR  Increased sweating  Piloerection (Goose Bumps)  Pupil dilatation  Decreased salivation » Decreased gastric motility » Hyper alertness » Increased blood sugar » Use of blood glucose » Decreased stored energy » Increased fatty acids » Increased metabolism
  • 22. Emotional Signs of Stress  Denial  Fear  Depression  Grief  Anger  Worry  Uncertainty » Hopelessness » Helplessness » Feeling lost » Wishing to hide » Anxiety » Panic » Inappropriate Emotions
  • 23. Cognitive Signs & Symptom  Difficulty Making Decisions  Confusion  Difficulty Naming Familiar Items  Poor Concentration  Blaming Others  Memory Problems  Replaying Events Over & Over
  • 24. Behavioral Signs of Stress  Withdrawal  Suspiciousness  Excessive Humor or Silence  Increased Smoking, Alcohol or Food  Change in Activity Level  Angry Outbursts  Crying Spells
  • 25. Negative Self-Talk  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.
  • 26. Physical Symptoms of Anxiety  Increased Muscle Tension  Dizziness  Rapid Heartbeat  Shortness of Breath  Queasy Stomach  Dry Mouth  Increased Perspiration  Problems with Sleep
  • 27. Solution Problem well stated is half solved…we should learn to listen to our problem first
  • 28. Treating Stress in the Workplace Organizational Techniques  Provide sufficient support for change  Provide sense of control through participation  Clearly define employee roles  Eliminate work over and under load  EAPs for stress reduction (teach coping strategies)  Provide opportunity for social support (formal or informal)
  • 29. Treating Stress in the Workplace Organizational Techniques  Provide sufficient support for change  Provide sense of control through participation  Clearly define employee roles  Eliminate work over and under load  EAPs for stress reduction (teach coping strategies)  Provide opportunity for social support (formal or informal)
  • 30. Individual Techniques for Stress Reduction  Exercise  Relaxation Training  Biofeedback  Behavior Modification
  • 31. Stress Management Add life to the days not days to the life…
  • 32. Individual Techniques for Stress Reduction  Take a Deep Breath and Count to Ten  Stand up and stretch. Remember relaxation is the opposite of stress.  ―We don’t laugh because we are happy…We are happy because we laugh"  Stand up and smile. Try it! You’ll feel better!  Take a short walk. If you’re at work, take a bathroom break or get a glass of water. Do something that changes your focus. When you come back to the problem, chances are it won’t seem nearly as insurmountable.
  • 33. Individual Techniques for Stress Reduction  Every cloud has a silver lining. After all, rain makes things grow! Ben Franklin found good in a bolt of lightning. Find the good in your stressful situation by listing the negative surges and determining what it will take to make them into positive charges!  ―A Man's Got to Know His Limitations—‖  Knowing yourself and your limits may be the most important way to manage stress effectively  Quit blaming yourself.  Be pro-active in finding peace.  When you need help, get help.
  • 34. Other Tips:  Get a good night's rest.  Eat healthily.  Listen to your favorite music.  Exercise, participate in a sport or engage in fun activity.  Plan out your time and prioritize.  Talk to a friend about your problems, don't hold it in.  Get a massage.  Take a nap.  Take a warm bath.  Read a book or watch TV
  • 36. Final Remarks  ―Laughter and tears are both responses to frustration and exhaustion . . .I myself prefer to laugh, since there is less cleaning up to do afterward.‖ -Kurt Vonnegut  Heaven on Earth is a choice you must make, not a place we must find… -Wayne Dyer
  • 37. SHAKESPEAR SAID….. DON’T WORRY….. BECAUSE IF YOU ARE WORRIED YOU GET A WRINKLE. SO WHY DON’T YOU SMILE AND GET A DIMPLE .ALWAYS SMILE AND BE HAPPY……..
  • 38.