A professional training to manage stress. How to realize and reduce workplace stress.

1. Keeping All Your Balloons in the
Air”
Muhammad AbdullahMuhammad Abdullah
Organizational Development SpecialistOrganizational Development Specialist

2. I s it you …?

4. Feel like you are Losing It?

6. What Causes Us Stress?What Causes Us Stress?
While incarcerated prisoners make
twenty decisions a day, those of us
walking the streets make one
hundred & twenty decisions a day.
-Prison Fellowship

8. Signs of StressSigns of Stress
• Physical
– Headache
– Back Pain
– Fatigue
– Aches and Pains
• Mental
– Difficulty Concentrating
– Increased Errors
– Poor Decision Making

9. Negative Effects of StressNegative Effects of Stress
1. Physical
- Weight gain/loss
- Unexpected hair loss
- Heart palpitations
- High blood pressure
2. Emotional
- Mood swings
- Anxiety
- Can lead to depression
- Can also lead to unhealthy coping
strategies (i.e. alcohol, drugs, etc)

10. Is All Stress Bad?Is All Stress Bad?
• Moderate levels of stress may actually
improve performance and efficiency
• Too little stress may result in boredom
• Too much stress may cause an
unproductive anxiety level

11. Myths of StressMyths of Stress
• All stress is bad
• Stress will not hurt you
• What stresses you out also
stresses me out
• No symptoms, no stress
• Only major symptoms of stress are
harmful

12. How many hats do you wear?How many hats do you wear?
• Personal
• Work Related
• Social (Family, friends etc)
Talk about trying to balance work,
home and family every day.

14. Managing StressManaging Stress
What is your favorite stress reliever?

15. How Can We Manage Stress?How Can We Manage Stress?
Live with an Attitude of Gratitude
Be Grateful for what you have.

16. Time ManagementTime Management
• Get organized
• Get structured
• Set short term goals
• Set long term goals
• Use a planner:
– daily schedule and “To Do” list

17. RelaxationRelaxation
• Breathing: practice deep breathing
• Progressive muscle relaxation
• Guided Imagery
• Meditation
• Tapes, CDs etc.: Either something
structured (commercial) or soothing
music
• Choose and schedule it in

18. Cognitive (Thoughts)Cognitive (Thoughts)
• Pay attention to what you say to yourself
• Identify negative thinking and irrational beliefs
• Negative thinking leads to stress and anxiety
• Teach thought-stopping techniques
• Teach affirmations

19. One negative thought
leads to another………..
then another………..
then another …..
Pretty soon you have ruined your entire life

20. SpiritualitySpirituality
• Religious good deeds etc
• Help others
• Spend quiet time every day
• Be thankful
• Think positively
• Put your faith to work!
"I am at peace in the midst of chaos or madness.
No person, place or thing has the power to upset me."

21. EatingEating
• Cut down on sugar, caffeine,
processed foods
• Eat nutritiously: all food groups,
especially fresh fruits and veggies
• Eat a little every couple of hours
or so
• Eat slowly

22. More Ideas…
• Laugh Often
• Try a New Thing
• Cry
• Get Enough Sleep
• Exercise & Fresh Air
• Build a Support System – Friends,
Family and Co-Workers
• SAY “NO” OCCASSIONALY

23. Even More Ideas
• Let go of perfectionism
• Learn to be flexible
• Relax your standards
• Focus less on pleasing others and more on
pleasing yourself
• Stay away from negative people
• Surround yourself with upbeat, flexible and
fun people.

24. Personal Stress First Aid KitPersonal Stress First Aid Kit
• What would you put in yours?
• I have in mine…

25. Name Your StressorName Your Stressor
• Person
• Place
• Thing
• Health/illness
• Environment
• Living Situation
• School
• Work
• Family
• Relationships
• Legal
• Finances

26. Coming Soon…Coming Soon…

27. Questions?Questions?