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1




 Stress Management

By Gabriel Lubale
2




Opening Statement 1
“Stress is not necessarily something
bad – it all depends on how you take
it. The stress of exhilarating,
creative     successful     work   is
beneficial, while that of failure,
humiliation      or     infection  is
detrimental.“
Hans Selye, 1956 (one the founding fathers of
Stress Research)
3




 Opening Statement 2
Everyone is subject to stress on a daily basis. Just think about what
happens during the course of a normal day. The weather is either
too hot or too cold. You may be bothered by a craving for something
you know you shouldn’t eat. You have too many responsibilities,
your boss will get angry if you are a few minutes late for work, some
unexpected expense arises that throws your budget out of balance,
etc. All these little things are likely to cause stress.
In fact, any stimulus that you perceive as a threat to your physical or
psychological equilibrium becomes a stress factor. Causes of stress
are so numerous and varied that it is all but impossible to avoid
them.

Source: Vary Byrau, in the book “How to use Stress to stay in Shape”
4




Faces of Stressed People
5


Faces of Stressed People … contd
6


Faces of Stressed People … contd
7




Faces of Stressed People … contd
8




Definition of Stress
This is a condition or feeling experienced when a
person perceives that "demands exceed the
personal and social resources the individual is
able to mobilize.“ Source: Richard S Lazarus.

It is what we feel when we think we've lost
control of events.
9




  Definition of Stress … contd
1. Mental Pressure.
2.Pressure or worry caused by
   the problems in somebody’s
   life.
Source: Oxford Advanced learners Dictionary 2010
10




Symptom of Stress
 Lack of concentration,           Sleeplessness and
 Decreases energy level,          tiredness,
 Difficulty in decision making,   Hair fall and headaches,
 Reduced productivity,
                                   Muscle tension in neck
 Increased conflicts among co
                                   and shoulders,
 workers,
 Lack of job satisfaction,        Loss of interest in work,
                                   Depression and anxiety,
                                   Skin and eye infection,
                                   Lack of internal energy,
                                   Confused mind state and
                                   many more.
11




Stress Management Strategies and
Techniques
1. Action-based Strategies
2. Perception-based Strategies
3. Coping Strategies
4. Managing performance
5. Relaxing and Sleeping
6. Improving Self – confidence and
   Self –esteem
7. Managing your anger
12




Stress Management Strategies and
Techniques .. contd
Action-based Strategies            Perception-Based Strategies

       i.   Analyze your job       i.   Learn about positive thinking
            and zero in on what         and negative thinking. Be a
            your job is about.          positive thinker.
       ii. Manage your             ii. Be aware of your thoughts,
            boundaries and              think rationally and be
            ensure that others          positively inclined.
            respect your needs     iii. Restructure cognitively, this
       iii. Be aware of your            will reduce stress by
            limits! What is your        changing the way you think
            breaking -point?
13




Stress Management Strategies and
Techniques .. contd
 Coping Strategies                           Managing performance
      i.     Find peace amid chaos     i.     Plan ahead to reduce
      ii.    Learn simple                     performance stress.
             meditation techniques
      iii.   Learn to stay calm – Be   ii.    Focus or centering will help
             patient.                         you to gain control before
      iv.    Take a vacation.                 performance
             Prepare to make the
             most of your precious
             time and have
             alternative activity
             such as reading or
             listening to an audio
             book during travel to
             minimize travel –
             related stress.
14




Stress Management Strategies and
Techniques .. contd
                                     Improving Self – confidence and
 Relaxing and Sleeping                     Self –esteem
     These are some of the      i.   Improve your self-confidence
          physical relaxation        by building self-efficacy or
          techniques:                competence.
     i. Have a deep             ii. Prepare yourself for success
          breathing exercise
          always.                    or you will be met with
                                     failure!
     ii. Leave work at
          Work.                 iii. Improve your self-esteem by
     iii. Rest, relax and            improving the way you feel
          sleep.                     about yourself.
     iv. Plan your day fresh    iv. Beat self-sabotage. Don ‘t
          and when full of           shot your right-foot!
          energy.                    Recognize and overcome this.
15



   Stress Management Strategies and
   Techniques .. contd
Managing your anger
       These are some of the
           physical relaxation
           techniques:
       i. Learn to control
           your anger before it
           controls you. Be the
           master not the slave
           of your emotions!
       ii. Learn to control
           aggression if need
           be.
16




Parting Shot - Warning
Stress can cause severe health problems and, in extreme
cases, can cause death. While these stress management
Strategies and techniques above have been appreciated
to have a positive effect on reducing stress, they are for
guidance only, and Participants should take or seek the
advice of suitably qualified health professionals if they
have any specific concerns over stress-related illnesses or
if stress is causing significant or persistent unhappiness.
Health professionals should also be consulted before any
major change in diet or levels of exercise.
17




  Post Presentation – Take Away
• E-book by Vary Byrau : How to use Stress to stay
  in Shape.
• Audio by Brian Tracy: Crunch Time
18




Post Presentation – Comments &
Questions
Why do people who have worked in stressful
conditions like Bankers succumb to stress-
related diseases when they are retired /
retrenched?

Source: Participant

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Stress management slideshare

  • 1. 1 Stress Management By Gabriel Lubale
  • 2. 2 Opening Statement 1 “Stress is not necessarily something bad – it all depends on how you take it. The stress of exhilarating, creative successful work is beneficial, while that of failure, humiliation or infection is detrimental.“ Hans Selye, 1956 (one the founding fathers of Stress Research)
  • 3. 3 Opening Statement 2 Everyone is subject to stress on a daily basis. Just think about what happens during the course of a normal day. The weather is either too hot or too cold. You may be bothered by a craving for something you know you shouldn’t eat. You have too many responsibilities, your boss will get angry if you are a few minutes late for work, some unexpected expense arises that throws your budget out of balance, etc. All these little things are likely to cause stress. In fact, any stimulus that you perceive as a threat to your physical or psychological equilibrium becomes a stress factor. Causes of stress are so numerous and varied that it is all but impossible to avoid them. Source: Vary Byrau, in the book “How to use Stress to stay in Shape”
  • 5. 5 Faces of Stressed People … contd
  • 6. 6 Faces of Stressed People … contd
  • 7. 7 Faces of Stressed People … contd
  • 8. 8 Definition of Stress This is a condition or feeling experienced when a person perceives that "demands exceed the personal and social resources the individual is able to mobilize.“ Source: Richard S Lazarus. It is what we feel when we think we've lost control of events.
  • 9. 9 Definition of Stress … contd 1. Mental Pressure. 2.Pressure or worry caused by the problems in somebody’s life. Source: Oxford Advanced learners Dictionary 2010
  • 10. 10 Symptom of Stress Lack of concentration, Sleeplessness and Decreases energy level, tiredness, Difficulty in decision making, Hair fall and headaches, Reduced productivity, Muscle tension in neck Increased conflicts among co and shoulders, workers, Lack of job satisfaction, Loss of interest in work, Depression and anxiety, Skin and eye infection, Lack of internal energy, Confused mind state and many more.
  • 11. 11 Stress Management Strategies and Techniques 1. Action-based Strategies 2. Perception-based Strategies 3. Coping Strategies 4. Managing performance 5. Relaxing and Sleeping 6. Improving Self – confidence and Self –esteem 7. Managing your anger
  • 12. 12 Stress Management Strategies and Techniques .. contd Action-based Strategies Perception-Based Strategies i. Analyze your job i. Learn about positive thinking and zero in on what and negative thinking. Be a your job is about. positive thinker. ii. Manage your ii. Be aware of your thoughts, boundaries and think rationally and be ensure that others positively inclined. respect your needs iii. Restructure cognitively, this iii. Be aware of your will reduce stress by limits! What is your changing the way you think breaking -point?
  • 13. 13 Stress Management Strategies and Techniques .. contd Coping Strategies Managing performance i. Find peace amid chaos i. Plan ahead to reduce ii. Learn simple performance stress. meditation techniques iii. Learn to stay calm – Be ii. Focus or centering will help patient. you to gain control before iv. Take a vacation. performance Prepare to make the most of your precious time and have alternative activity such as reading or listening to an audio book during travel to minimize travel – related stress.
  • 14. 14 Stress Management Strategies and Techniques .. contd Improving Self – confidence and Relaxing and Sleeping Self –esteem These are some of the i. Improve your self-confidence physical relaxation by building self-efficacy or techniques: competence. i. Have a deep ii. Prepare yourself for success breathing exercise always. or you will be met with failure! ii. Leave work at Work. iii. Improve your self-esteem by iii. Rest, relax and improving the way you feel sleep. about yourself. iv. Plan your day fresh iv. Beat self-sabotage. Don ‘t and when full of shot your right-foot! energy. Recognize and overcome this.
  • 15. 15 Stress Management Strategies and Techniques .. contd Managing your anger These are some of the physical relaxation techniques: i. Learn to control your anger before it controls you. Be the master not the slave of your emotions! ii. Learn to control aggression if need be.
  • 16. 16 Parting Shot - Warning Stress can cause severe health problems and, in extreme cases, can cause death. While these stress management Strategies and techniques above have been appreciated to have a positive effect on reducing stress, they are for guidance only, and Participants should take or seek the advice of suitably qualified health professionals if they have any specific concerns over stress-related illnesses or if stress is causing significant or persistent unhappiness. Health professionals should also be consulted before any major change in diet or levels of exercise.
  • 17. 17 Post Presentation – Take Away • E-book by Vary Byrau : How to use Stress to stay in Shape. • Audio by Brian Tracy: Crunch Time
  • 18. 18 Post Presentation – Comments & Questions Why do people who have worked in stressful conditions like Bankers succumb to stress- related diseases when they are retired / retrenched? Source: Participant