The document discusses stress, its causes and effects. It defines stress as the reaction people have to excessive pressures, and job stress as physical and emotional responses when job demands do not match a worker's capabilities. Common causes of work stress include bullying, unreasonable demands, lack of involvement in decisions, and imbalance between effort and reward. Job conditions like heavy workloads, infrequent breaks, shift work and poor management can also lead to stress. Stress can impact work performance and manifest psychologically, emotionally, physically and behaviorally. The document provides tips to manage stress through better time management, self-care, accepting limitations, relaxation, and positive thinking.

1. DR. NAZATUL SHIMA
MS. CECILIA ANTHONY DAS

2. IS THIS YOU!

3. STRESS DEFINED

4. WHAT IS STRESS?
"The adverse reaction
people have to excessive
pressures or other types of
demand placed on them."

5. WHAT IS WORK STRESS?
The U.S Department of Health has defined
Job Stress as:
"...the harmful physical and emotional
responses that occur when the
requirements of a job do not match the
capabilities, resources or needs of the
worker".

6. WHAT CAUSES STRESS AT WORK?

7. Causes of Stress At Work
bullying or harassment, by anyone, not
necessarily a person's manager
feeling powerless and uninvolved in
determining one's own responsibilities
continuous unreasonable performance
demands
lack of effective communication and conflict
resolution
lack of job security
long working hours

8. Causes of Stress At Work
excessive time away from home
and family
office politics and conflict among
staff
a feeling that one's reward is not
commensurating with one's
responsibility
working hours, responsibilities
and pressures disrupting life-
balance (diet, exercise, sleep and
rest, play, family-time, etc)

9. WHAT JOB CONDITIONS THAT
MAY LEAD TO STRESS?

10. Job Conditions That May Lead
to Stress
The Design of Tasks.
Heavy workload, infrequent rest breaks, long
work hours and shift work; hectic and routine
tasks that have little inherent meaning, do not
utilize workers’ skills, and provide little sense of
control.
Example: David works to the point of exhaustion.
Theresa is tied to the computer, allowing little
room for flexibility, self-initiative, or rest.

11. Job Conditions That May Lead
to Stress
Management Style.
Lack of participation by
workers in decision-making,
poor communication in the
organization, lack of family
friendly policies.
Example: Theresa needs to
get the boss’s approval for
everything, and the
company is insensitive to
her family needs.

12. Job Conditions That May Lead
to Stress
Interpersonal Relationships. Poor social
environment and lack of support or help from
co-workers and supervisors.
Example: Theresa’s physical isolation reduces
her opportunities to interact with other
workers or receive help from them.

13. Job Conditions That May Lead
to Stress
Work Roles. Conflicting or
uncertain job expectations,
too much responsibility,
too many “hats to wear.”
Example: Theresa is often
caught in a difficult
situation trying to satisfy
both the customer’s needs
and the company’s
expectations.

14. Job Conditions That May Lead
to Stress
Career Concerns. Job insecurity
and lack of opportunity for
growth, advancement, or
promotion; rapid changes for
which workers are unprepared.
Example: Since the reorganization
at David’s plant, everyone is
worried about their future with
the company and what will
happen next.

15. Job Conditions That May Lead
to Stress
Environmental Conditions. Unpleasant or
dangerous physical conditions such as
crowding, noise, air pollution, or ergonomic
problems.
Example: David is exposed to constant noise
at work.

16. WORK PERFORMANCE DUE TO
STRESS

17. Typical Relationship Between
Performance and Stress
High Too Little Stress Optimum Stress Excessive Stress
(excellent)
Level of
Level of
Performance
Performance
Low
(poor) Low High
Stress

19. How to Identify Stress

20. PSYCHOLOGICAL SIGNS
Inability to concentrate or make simple
decisions
Memory lapses
Becoming rather vague
Easily distracted
Less intuitive & Creative
Worrying
Negative thinking
Depression & anxiety

21. EMOTIONAL SIGNS
Tearful
Irritable
Mood swings
Extra sensitive to criticism
Defensive
Feeling out of control
Lack of motivation
Angry
Frustrated
Lack of confidence
Lack of self-esteem

22. PHYSICAL SIGNS
Aches / pains & muscle tension / grinding teeth
Frequent colds/infections
Allergies/rashes/skin irritations
Constipation / diarrhoea
Weight loss or gain
Indigestion/heartburn/ulcers
Hyperventilating / lump in the throat / pins&
needles
Physical tiredness

23. BEHAVIOURAL SIGNS
No time for relaxation
Prone to accidents, forgetfulness
Increased reliance to smoking or caffeine
Becoming a workaholic
Poor time management / poor standards of work
Absenteeism
Self neglect / change in appearance
Social withdrawal
Relationship problems
Nervous

24. HOW TO OVERCOME STRESS?

25. Top Ten Stress Busting Tips
1. Learn to manage your time more
effectively
a lot of time IS WASTED doing unimportant tasks, especially
when stressed, so prioritise your day and do the important
jobs first. The unimportant ones can wait. don’t put off the
unpleasant tasks – avoidance causes a great deal of stress.
Give unpleasant tasks a high priority and do them first.
2. Adopt a healthy lifestyle
eat a healthy diet, exercise regularly and ensure YOU get
adequate sleep & rest TO ENABLE the body to cope with
stress should it occur. sign, don’t ignore it, ask for some help.

26. Top Ten Stress Busting Tips
3. Know your limitations and do not take on too much
We cause ourselves a great deal of stress because we like people to like us and don’t want to let
people down. We then end up doing more than we should. Learn to delegate effectively & be
assertive so that you can say no without upsetting or offending.
4. Find out what causes you stress
Take time to discover what is worrying you and try to change your thoughts & behaviour to reduce
it.
5. Avoid unnecessary conflict
Do not be too argumentative. Is it really worth the stress? Look for win - win situations. Look for a
resolution to a dispute where both parties can achieve a positive outcome. Find out what the real
cause of the problem is & deal with it.

27. 6. Accept the things you
cannot change
Changing a difficult situation is not always
possible. If this proves to be the case, recognise
and accept things as they are & concentrate on
all that you do have control over.
7. Take time out to relax and
recharge your batteries
you will perform more effectively during work
after even a short 10/15minute break
8. Find time to meet friends
Friends can ease work troubles & help us see
things in a different way.
Top Ten Stress Busting
Top Ten Stress Busting
Tips

28. Top Ten Stress Busting Tips
9. Try to see things
differently, develop a
positive thinking style
If something is concerning you, try to see
it differently. Talk over your problem with
somebody before it gets out of
proportion. Often, talking to a
friend/colleague/family member will help
you see things from a different and less
stressful perspective.
10. Avoid alcohol, nicotine
and caffeine as coping
mechanisms
Long term, these faulty coping
mechanisms will just add to the problem.

29. Are You a Positive or
Negative Thinker?
"A man is but the product of
his thoughts.
What he thinks, he
becomes."
Mahatma Gandhi
"Positive thinking will let
you do everything better
than negative thinking will."
Zig Ziglar - Personal
development guru

30. Take this short quiz to
determine what kind
of thinker you are!

31. WHAT NEXT?

32. Incorporate Good Workplace
Skills
• Delegate
• Anticipate problems
• Be assertive
• Be decisive
• Organize
• Balance work and personal time

33. THANK
YOU