Dr Perera examines stress, including workplace stress, identifying symptoms and ways to de-stress and boost productivity, performance and personal fulfillment.

1. Dealing with
Stress
Dr Mahendra Perera
Consultant Psychiatrist
MBBS, PhD, MD(Psych), MRCPsych, FRANZCP, FAChAM

3. WHAT IS STRESS ??
• Perception
• Feeling
• Emotional reaction
• Generally occurs in the context of a
situation

4. Is the confusion created when
one’s mind overrides the body’s
basic desire to choke the living
shit out of some asshole who
desperately needs it!!!

6. IF you can change something then go ahead
and do so
If you can not then worrying will not change
it anyway

8. Sources of Stress
• Messages
– Mail
– Email
– SMS
– Phone Calls – call waiting !!!!!
• Deadlines
• Conflict
• Personal
• Customers

9. What happens
EMOTIONAL
• Anger
• Poor concentration
• Anxiety/depressive
states
• Arguments
• Office boy kicked the
cat
PHYSICAL
• Blood Pressure
• Heart Rate
• Muscle tension
– Aches and pains
• Blood sugar
• Health conditions

10. Psychological
FEAR
ANXIETY
DREAD
WORRY

11. When U R
worried/anxious/tense
• ‘Stress’ hormones are secreted
• Blood pressure is elevated
• Blood sugar is increased
• Muscle tension rises

12. Is stress Helpful?

13. The Rubber Band
Exercise

14. GETTING THINGS
DONE

15. I HAVE NO TIME
‘NO’
When you can not complete
tasks it creates STRESS !!

16. Travel
Meetings
In waiting areas
Doing simple household tasks
YOUR OWN EXAMPLES

17. Killers of your time
• Phone calls
• Emails
• Unsolicited visits
• Meetings
• Procrastination

18. TIME TABLE
Week Days Week end
Time Mon Tue Wed Thu Fri Sat Sun
4am 5am
5am 6am
6am 7am
7am 8am
8am 9am
AT WORK 10am
4pm 11am
5pm 12 noon
6pm 1pm
7pm 2pm
8pm 3pm
9pm 4pm
10pm 5pm
11pm 6pm
7pm
8pm
9pm
10pm
11pm
Comments:

20. HAVE AN ACTION PLAN
 Prepare for the day the day before
 Write down what you will do and when
 Be specific
 Have a mental picture of getting it done
 Once you have done it cross it out
 If you didn’t get it done re-program

21. USEFUL TOOLS
• Diary/ Wall Planner/Note book
• Google Calendar
• Reminders
• Omnifocus

22. Learn to ask the Question
WHAT IF ???

23. IF ALL ELSE FAILS
 You could consider one of the two options
on the next two slides
 The choice is yours

24. The last great act of defiance
The Rat is giving the finger to the eagle before
being killed

25. Row, row, row your boat
gently down the stream
Merrily, merrily, merrily,
Life is but a dream

26. TEA TIME

27. Let’s go to work

28. Issues at Work
• From Superiors
• Clients
• Peers

29. Pressure
(inevitable)
Stress
(impaired
performance,
distress)
Possible Outcomes

30.  Poor relationships
at work
 Demands on your
time
 Work outside
hours
 Dangers
Job-Related Stressors

31. Job-Related Stressors
• High demands with
little or no control
• Insufficient or
excessive supervision
• Lack of recognition
• Work overload
• Uncertainty of
responsibility
• Interference from
superiors

32. JUMPING TO CONCLUSIONS
FLYING OFF THE HANDLE,
RUNNING DOWN THE BOSS,
DODGING RESPONSIBILITIES,
PUSHING THEIR LUCK

33. MANAGING STRESS
OUTSIDE
OF YOUR WORK
ENVIRONMENT

34. Problems of present day living

37. Cornerstones to wellbeing
(REST)
• Relaxation
• Exercise
• Sleep
• Thoughts

39. Minimise stress
 Decision, decision
decision
 Start today  now 
this minute
 Practice, practice
practice
 Diet
 Exercise & relaxation
 Adequate sleep
 Nurture relationships