Thank you for your insightful question. While stress management techniques can help in the short term, prolonged exposure to stress without adequate breaks can overwhelm the body's coping abilities. When the stressful situation is removed upon retirement, the body may still be primed for stress and have a harder time unwinding, leading to illness. Maintaining work-life balance and periodically "recharging" even during stressful periods is important for long term health.

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Stress Management
By Gabriel Lubale

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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)

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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”

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Faces of Stressed People

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Faces of Stressed People … contd

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Faces of Stressed People … contd

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Faces of Stressed People … contd

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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.

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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

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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.

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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

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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?

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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.

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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.

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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.

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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.

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

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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