The document provides an outline for a training presentation on stress management. It defines stress and discusses its positive and negative aspects. Sources of stress are explored through an individual self-assessment activity. Finally, it outlines several stress management techniques such as organizing oneself, exercising, relaxing, rewarding oneself, and setting priorities.

1. STRESS
MANAGEMENT
Training Presentation
by
Marrium Ishaq

2. Learning Objectives:
By the end of this training, participants will be able
to:
 Define stress, including its positive & negative
aspects
 Identify different sources of stress in lives
 Identify at least 3 techniques to improve stress
management

3. TRAINING SCHEDULE
I. Introduction ……………………………………………………5 minutes
a) Welcome, introduction, review of objectives & agenda
II. What is stress?..........................................................................................8
minutes
a) Definition of Stress
b) Explain positive and negative aspects of stress
III. Exploring our sources of stress………………………………...10 minutes
a) Individual self-assessment activity & feedback
IV. Stress management strategies…………………………………..10 minutes
a) Introduction to stress management
b) Basic stress management techniques
c) Video
V. Wrap up……………………………………………… ……2 minutes

4. Definition of Stress
In a medical or biological context stress is a
physical, mental, or emotional factor that causes
biological or mental tension.
In other words, stress is something we
experience when we face a situation and our
ability to cope is challenged. We feel we’ve lost

5. Life stress can either be positive or negative for you.
TYPES OF STRESS
• Distress
• Eustress

6. Distress
“Distress” a negative stress is potentially
overwhelming and perhaps out of control.
Experiencing distress for a lengthy period of time is
called chronic stress and can result in serious
physical disorders, such as heart disease, diabetes
and obesity.

7. Negative sources can include:
 The loss of a job
 medical illness
 mental unrest, such as depression
 grieving the loss of a family member

8. Eustress
Eustress is the “positive” stress that keeps us
excited about life. This positive stress gives us a
feeling of fulfillment and vitality in our everyday
lives. Without it, our lives would start to feel
meaningless and we may start to feel
depressed.

9. Here are few real life examples of positive stress:
 Planning a wedding
 Buying your first home
 Purchasing your dream car
 Getting promoted at work
 Finding your true love
 Getting in touch with an old friend or lost relative
 Going on vacation
 Landing your dream job

10. Stress Warning Signs and Symptoms
 Cognitive Symptoms
• Memory Problems
• Inability to concentrate
• Poor Judgment
• Seeing only the negative
• Anxious or racing thoughts
• Constant worrying

11.  Emotional Symptoms
• Moodiness
• Agitation or inability to relax
• Feeling overwhelmed
• Sense of loneliness & isolation
• Depression or general unhappiness

12.  Physical Symptoms
• Aches & pains
• Food Digestion problems
• Nausea &/or dizziness
• Chest pain &/or palpitation
• Frequent colds
• Eating more or less
• Sleeping too much or less
• Using cigarettes or drugs to relax
• Nervous habits(e.g. nail biting)

13. What's stressful for you may be quite different from what's
stressful to someone else.
For example:
• Sabeera is terrified of getting up in front of people to
perform or speak, while her best friend Samar, lives for the
spotlight.
• Nayyar thrives under pressure and performs best when he
has a tight deadline, while his co-worker, Touseef, shuts
down when work demands escalate.

14. Things that influence your stress tolerance level
• Your support network
A strong network of supportive friends and family
members can be an enormous buffer against life’s
stressors. On the flip side, the more lonely and isolated
you are, the greater your vulnerability to stress.

15. • Your sense of control
It may be easier to take stress in your stride if you
have confidence in yourself and your ability to
influence events and persevere through challenges. If
you feel like things are out of your control, you’re
likely to have less tolerance for stress.

16. • Your attitude and outlook
Optimistic people are often more stress-hardy. They
tend to embrace challenges, have a strong sense of
humor, and accept that change is a part of life.

17. • Your ability to deal with your emotions
You’re extremely vulnerable to stress if you don’t know
how to calm and soothe yourself when you’re feeling
sad, angry, or overwhelmed by a situation. The ability
to bring your emotions into balance helps you bounce
back from adversity and is a skill that can be learned
at any age.

18. • Your knowledge and preparation
The more you know about a stressful situation,
including how long it will last and what to expect, the
easier it is to cope. For example, if you go into surgery
with a realistic picture of what to expect post-op, a
painful recovery will be less traumatic than if you
were expecting to bounce back immediately.

19. Activity: Individual Self Assessment

20. the last month how often
ave you
Never
( 0 )
Almost never
( 1 )
Sometimes
( 2 )
Fairly Often
( 3 )
Very Often
( 4 )
1. Been upset because of
something that
happened
unexpectedly?
2. Felt that you were
unable to control the
important things in
your life?
3. Felt nervous and
“stressed”?
4. Felt unsure about your
ability to handle your
personal problems?
5. Felt that things weren’t
going your way?
6. Found that you could
not cope with all the
things that you had to
do?
7. Been unable to control
irritations in your life?
8. Felt that you weren’t
on top of things?
9. Been angered because
of things that were
outside of your
control?
10. Felt difficulties were
piling up so high that
you could not
overcome them?
OTAL SCORE

21. Score Your stress level
0 to 10
Below average
Congratulations, you seem to be handling life’s
stressors well at the moment.
11 to 14
Average
Your life is far from stress-free so now is the time
to learn how to reduce your stress to healthier
levels.
15 to 18
Medium-High
You may not realize how much stress is already
affecting your mood, productivity, and
relationships.
19 + High
You’re experiencing high levels of stress. The
higher your score, the more damage stress is
doing to your mind, body, and behavior.

22. Stress management
Stress management refers to the wide spectrum of
techniques and psychotherapies aimed at controlling
a person's levels of stress, especially chronic stress,
usually for the purpose of improving everyday
functioning.

23. Stress Management Techniques
• Organize Yourself

24. • Love Yourself by giving yourself positive
feedback.
Stress Management Techniques(Cont.……)

25. • Reward Yourself by planning leisure
activities into your life
Stress Management Techniques(Cont.……)

26. • Exercise Your Body since your health
and productivity depend upon your
body's ability to bring oxygen and food
to its cells
Stress Management Techniques(Cont.……)

27. Stress Management Techniques(Cont.……)
• Procrastination is stressful
Whatever you want to do tomorrow, do today;
whatever you want to do today, do it now.

28. • Relax Yourself by taking your mind off
your stress and concentrating on
breathing and positive thoughts
Stress Management Techniques(Cont.……)

29. • Take rest as regularly as possible.
Stress Management Techniques(Cont.……)

30. • Be Aware of YOU.
Stress Management Techniques(Cont.……)

31. • Feed Yourself / Do Not Poison Your Body
Stress Management Techniques(Cont.……)

32. Forgive everyone & Be Optimistic

33. Set your Priorities