Presentation on Stress Management Techniques

1. STRESS MANAGEMENT
TECHNIQUES
Presented by Steven Johnson, MBA, PHR

2.  Define stress & how different people
respond to it
Objectives  Identify common causes of stress
After completing this
 Learn ways to avoid stress
course, you should be
able to:  Learn about & practice various stress
management techniques
 Learn to set goals for reducing the
stress in your life

3. Stress Survey
 Stress & anxiety are the same thing
 The causes of stress are the same for everyone
 Being easily annoyed & irritable can be a warning
sign of too much stress
 Losing weight can be a sign of too much stress
 Chronic stress can lead to depression
 Rethinking your expectations may help you cope
with stress
 Anxiety is always a negative, harmful emotion

4. What is Stress?

5. Three States of
Stimulation
Stress can be
measured by the
amount of
stimulation we feel.

6. Positive & Negative Impact of Stress

7. Controllable vs. Uncontrollable Stress
 Controllable  Uncontrollable
 Poor planning  Actions of customers
 Ineffective time  Concerns involving co-
management workers
 Lack of proper skills  Questionable
management practices

8.  Physical health
 Family life, work/life balance
Stress Variables
 Financial circumstances
Examples that
influence our  Mental health
response to stress
 Stage of life (single,
married/relationship)
 Generation gaps
 Relationship with
leadership/colleagues

9. Warning Signs of “Bad” Stress
 Loss of appetite
 Headache, fever
 Skin disorders/rashes
 Muscle tightening or weakness
 Nail biting; teeth grinding
 Irritable; lack of concentration
 Difficulty sleeping

10. Impact of “Bad” Stress on our Bodies
 Debilitating headaches
 Digestive system maladies
 Heart problems
 And more…

11. What Causes Stress?
Personal Life Workplace
Physical health Lack of control
Mental health Increased responsibility
Relationships Job satisfaction
Major life changes Poor communication
Conflicts with Lack of
beliefs/values support/recognition
Family Relationships

12. Summary of Definition & Causes

13. Managing Stress

14. Examples of Workplace Stressors
Cause of Stress Symptoms We See
Improper training; Frustration at inability to
inadequate skills do job
Not getting enough sleep Irritability; no smiles
greeting customers
No recognition for ideas No enthusiasm
Co-worker is negative; Doesn’t like co-worker;
has poor habits asks for new duties

15.  Low tolerance for frustration?
Take the Stress  Getting depressed?
Test
 Worry a lot; no one understands?
Tendency to Become
“Stressed” at Home or  Feel left of work/personal activities?
Work
 Feel busier & not enough time?
 Irritated at other more often?
 Trouble sleeping?
 Headaches & high blood pressure?
 Indigestion after eating?
 Major life change in past 6 months?

16. Lifestyle Changes to Manage Stress
 Improved time management
 Decide what is urgent & what can wait
 Exercise
 Staying healthy & positive helps defend against stress
 Work/personal balance
 “Working” at home or spending time with family?
 Commitments that provide a sense of purpose
 Get support
 Family, friends, supervisor, colleagues

17. Strategies to Manage Workplace Stress
Stressor Symptom Possible Strategy
Rushed commute Late to work Wake up earlier
Overloaded Irritable, unclear Delegate to others
schedule thinking
Speaking w/ irate Defensive, upset Don’t take
customer comments
Challenging Avoidance, personally
Private discussion
colleague nervousness
Make a Nervousness, Prepare, know
presentation scared material

18. Techniques for
Practice
Try each of these to
find out which works
best for you

19. Deep Breathing Relaxation
 Can help you relax &
feel better
 Helps to lower blood
pressure, slow a fast
heart rate, helps
digestion
 Easy & free to do!

20. Guided Imagery Relaxation
 Can help healing,
learning, creativity, &
performance
 Feel more in control of
emotions & thoughts
 Helps improve attitude,
health, & sense of well-
being

21. Progressive Muscle Relaxation
 Can reduce anxiety,
stress, & muscle
tension
 May also help with
trouble sleeping
 Learn the difference
between “tense”
muscles and “relaxed”
muscles

22. Muscle Groups

23. Set a Goal to
Reduce Stress
Goals provide a
reason to maintain
focus on what’s
important

24. Summary
 Concrete tips & techniques to apply
 Defined stress & how we respond to it
 Identify common causes of stress
 Learned various stress management techniques
 Solicit feedback from family, friends, colleagues