This document discusses stress, its causes and effects. It defines stress and identifies common stressors like noise, rules and deadlines. It describes the three stages of the general adaptation syndrome: alarm reaction, resistance and exhaustion. The document outlines the physical, mental, behavioral and emotional symptoms of stress. It discusses workplace stress and provides strategies for managing stress like positive thinking, humor and time management. Finally, it addresses study stress and exam stress and gives tips for relieving stress like preparation, visualization and limiting drugs.

2. Group members
IFRAH SYED
NIDA ASLAM
AQSA HASHMI
MAHREEN KHAWJA

3. -What is Stress ?
-Some Facts
What are Stressors
-Types of Stress
-Adaptation Syndrome
-Symptoms/Effects
-Workplace Stress
-Exam Stress
-Study Stress
-ABC of stress
-How to manage Stress

4. 75-90% of adult visits to primary
care physicians are for stress
related problems.
SOME FACTS
More heart attacks
on Monday, 9:00 MAXIMUM absenteeism
A.M. than at any on an average workday
other time of the is because of stress
week. related problems

5. WHAT IS STRESS
Stress is the ―wear and tear‖ our
minds and bodies experience as we
attempt to cope with our continually
changing environment

6. WHAT ARE STRESSORS?
Stressors are events that
threaten or challenge people
TYPES
1. External Stressors
2. Internal Stressors

7. EXTERNAL STRESSORS
Physical SOCIAL O MAJOR LIFE
R
Stressors INTERACTION G EVENTS
A
N Birth
Noise I
Death
Rudeness Rules
S
Bright Bossiness Regulations
A
T
Lost job
Lights Aggressive-
Deadlines I Promotion
O
Heat ness by others N Marital
A
Confine Bullying status
L
Spaces change

8. Lifestyle choices
Negative self –
talk
Personality traits
INTERNAL STRESSORS

9. TYPES OF STRESS
1. DISTRESS-Negative stress
2. EUSTRESS-Positive stress
3. HYPERSTRESS-Overburden
4. HYPOSTRESS-Bored

10. The individual
• Everyone is different, with unique perception of, and
reaction to, events. There is no single level of stress
that is optimal for all people.

11. General Adaptation Syndrome
• Stage I - Alarm Reaction
– When the stressor or threat
is identified, the body’s
response is a state of alarm.
– Release of adrenaline in
order to bring the “fight or
flight” response

12. General Adaptation Syndrome
 Stage II – Stage of Resistance
◦ If stressor persists, the organism
tries to adapt to continued
challenges utilizing available
resources.

13. General Adaptation Syndrome
 Stage III – Stage of Exhaustion
◦ Stress persists for a long time
◦ Environmental demands or
strains exceeded available
resources
◦ All the body’s available
resources are eventually
depleted and the body is unable
to maintain normal function.

14. SUMMARY
Up till now we have discussed
-What is Stress ?
-Some Facts
-What are Stressors-external
& Internal Stressors
-Types of Stress
-Adaptation Syndrome

15. IFRAH SYED
MBE-10-47
 EFECTS OF STRESS
 WORKPLACE STRESS

16. Effects of stress
 Physical Effects
 Mental Effects
 Behavioral Effects
 Emotional Effects

17. Physical Effects
 Numbness
 Fatigue
 Pains allover the body
 Starting with backache, neck
ache, stiff neck, muscle ache
and ending with tight shoulders,
chest pain, upset stomach
 Headaches
 Hot and Cold Wars
 Dizziness
 Fainting
 Sweating &trembling
 Tingling hands& feet

18. Mental Effects
 Lack of
concentration
 Memory lapses
 Difficulty in making
decision
 Confusion
 Disorientation
 Lack of innovative
ideas

19. Behavioral Effects
• Smoking
• Impulsive behavior
• Inappropriate crying
• Aggressive
• Overeating
• Under eating
• Lack of initiative
• Drug/Alcohol abuse
• Cynical
• Fault finding
• Antisocial
• Nail biting

20. Emotional Effects
 Depressed
 Apathy
 Urge to cry
 Negative thoughts
 Loneliness
 Disappointment
 Low self esteem
 Nightmares
 Irritable
 Guilt

21. STRESS RELATED ILLNESSES
 Cardiovascular disease
 Immune system disease
 Asthma
 Diabetes
 Ulcers
 Skin complaints
 Headaches and migraines

22. WORKPLACE STRESS
Why is this important?
Stress is one of the
most often-cited
problems in the
workplace.1
Almost everyone who
feels stressed
believes—and
strongly believes—
that stress is
something that
someone or some
thing causes.

23. • After mastering the information in this presentation, you will be able to
– Identify the common things that “cause” you to feel stressed at work,
– Describe ways that feeling stressed “makes” you feel and behave,
– practical strategies that will allow you to decrease your stress in the workplace,

24. What “causes” you to feel stressed
in the workplace?1,2
 Conflict  Time pressure
 Negative  Information overload
coworkers  Unclear expectations
 Rumors  Unreasonable demands
 Criticism  Troublemakers
 Meaningless work  Incompetent leaders
 Perceived  An uncomfortable
unfairness environment
 Excessive  Faulty equipment
sensitivity  Inadequate training

25. STRESS FEELINGS
oWorry
oTense
oTired
oFrightene
d
oElated
oDepresse
d
oAnxious
oAnger

26. Practical Strategies
 Focus on yourself.
 Avoid negative people.
 Focus on providing
exceptional quality and
service.
 Stop longing for people
to change.
 Busy yourself with
what you can do
instead of what you
can’t do.

27. Tips on Handling Stress
 Work smarter, not harder.
 Always maintain a short-task list.
 Continually ask yourself, ―What is the
best use of my time right now?‖
 Be physically active to relieve tension.
 Make quick decisions.
 Carefully mix work & breaks.
 Have a positive attitude.
 Relax.
© 2008 MMMTS

28. SUMMARY
Up till now we have discussed
oEffects of Stress
oDiseases caused by stress
oWhat are causes of
Workplace Stress &
oHow to cope with them

29. AQSA HASHMI
MBE-10-04
STUDY STRESS
EXAM STRESS

30. Danger Signals
 Becoming short-
tempered
 Working long hours
 Spending so much
time on your
college/university
work
 Sleeping badly
 Setting very high
standards

31. General Exam Study
Tips…Tested and True!
 Begin studying no less
than 30-60 minutes after
a meal
 Never study within 30
minutes of going to
sleep
 Prioritize! Make a list of
what you intend to study
and prioritize the list
 Study no more than 45-
60 minutes at a stretch,
and then take breaks

32. • Take breaks away from your desk and do something
different
• Try to continue your daily habits as usual (don’t
drastically reduce your sleep, eliminate exercise, or
overeat)

33. Creating the Right
Environment for Studying
◦ Environment is moderately
comfortable
◦ Free of distractions
◦ Use your space
◦ Keep the study space
organized .
◦ Have everything need to
study

34. Proven Study Strategies
SQ3R
Survey
Question
Read
Recite
Review

35. Exam Stress

36. Effects of exam stress
 Hinders study and
preparation
 Become unable to
revise
 Lose concentration
 Reduces grades
 Cause of the illness

37. Relieve exam stress
 Start preparation
 Visualize success
 Don’t ask your friends
 Time utilized for study
 Be Brave
 Strong faith in God
 Look after
 Limit drugs
 Number of options

38. Mahreen Khawaja
MBE-10-18
Stress
management

39. Stress management
 How to manage stress?
 How to cope with stress?
 How to manage stressful situations?
 How to steer clear of stressors?

40. Stress management
 ABC Strategy
 Ten Tips for stress management
 Change your Thinking Reframing
 Change your thinking- positive
Thinking
 Change your behavior
 Time Management

41. ABC Strategy
 A = AWARENESS
What causes you stress? How do you
react?
 B = BALANCE
There is a fine 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 ?

42. Ten tips for Stress
Management
 Smile  Distract Yourself
 Meditate  Breathe Right
 Exercise  Right Posture
 Be Grateful  Get a Massage
 Eat Healthy  Spend time with
Healthy People

43. Change your Thinking Re-framing
 Re-framing is a technique to change the
way you look at things in order to feel
better about them. There are many ways
to interpret the same situation so pick the
one you like. Re-framing does not
change the external reality, but helps you
view things in a different light and less
stressfully.

44. Change your Thinking Positive
Thinking
 Forget powerlessness, dejection,
despair, failure Stress leaves us
vulnerable to negative suggestion so
focus on positives;
•Focus on your strengths
•Learn from the stress you are under
•Look for opportunities
•Seek out the positive - make a change.

45. Change your Behavior
•Be assertive
•Get organized
•Humor
•Diversion and distraction

46. Be Assertive
 Assertiveness helps to manage
stressful situations, and will , in time,
help to reduce their frequency. Lack of
assertiveness often shows low self -
esteem and low self -confidence. The
key to assertiveness is verbal and non
- verbal communication. Extending our
range of communication skills will
improve our assertiveness

47. Benefits
• Higher self-esteem
•Less self-conscious
•Less anxious
•Manage stress more successfully
•Appreciate yourself and others more easily
•Feeling of self-control

48. Time Management
•Make a list What MUST be done What
SHOULD be done What would you
LIKE to do
•Cut out time wasting
•Learn to drop unimportant activities
•Say no or delegate

49. Humor
 Good stress - reducer
•Applies at home and work
•Relieves muscular tension
•Improves breathing
•Pumps endorphins into the
bloodstream -the body’s natural
painkillers

50. Diversion and Distraction
 Take time out
•Get away from things that bother you
•Doesn’t solve the problem
•Reduce stress level
•Calm down
•Think logically

51. Change Your Lifestyle
 Diet
• Smoking & Alcohol
• Exercise
• Sleep
• Leisure
• Relaxation