Stress management a challenge

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Stress management a challenge

  1. 1. A challenge Can we challenge it?
  2. 2. Setting the canvas… Slide 2 ―Stress is not what happens to us. It's our response TO what happens. And RESPONSE is something we can choose
  3. 3. Stress & Anxiety Human for the sake of getting a living forget to live.....
  4. 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. 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. 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. 7. FOUR TYPES OF STRESS 3. Acute Traumatic Stress:  Critical Incident Stress  Produces considerable psychological distress  A normal reaction to abnormal events
  8. 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. 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. 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. 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. 12. Anxiety & Stress It’s Effect on our Life
  13. 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. 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. 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. 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. 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. 18. BEHAVIORAL STRESS SYMPTOMS » » » » » » » » » Yawning Talking too fast Talking too loud Fiddling Twitching Nail biting Grinding teeth Drumming fingers Pacing  Over reacting  Emotional  Defensive  Irritable  Irrational  Defensive  Hostile  Critical  Aggressive
  19. 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. 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. 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. 22. Emotional Signs of Stress  Denial » Hopelessness  Fear » Helplessness  Depression » Feeling lost  Grief » Wishing to hide  Anger  Worry » Anxiety  Uncertainty » Panic » Inappropriate Emotions
  23. 23. Cognitive Signs & Symptom  Difficulty Making Decisions  Confusion  Difficulty Naming Familiar Items  Poor Concentration  Blaming Others  Memory Problems  Replaying Events Over & Over
  24. 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. 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. 26. Physical Symptoms of Anxiety  Increased Muscle Tension  Dizziness  Rapid Heartbeat  Shortness of Breath  Queasy Stomach  Dry Mouth  Increased Perspiration  Problems with Sleep
  27. 27. Solution Problem well stated is half solved…we should learn to listen to our problem first
  28. 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. 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. 30. Individual Techniques for Stress Reduction  Exercise  Relaxation Training  Biofeedback  Behavior Modification
  31. 31. Stress Management Add life to the days not days to the life…
  32. 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. 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. 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
  35. 35. Final Remarks
  36. 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. 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. 38. THANK YOU

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