Stress is defined as the "wear and tear" on the body and mind that results from the pressures of life. Stress can come from external stressors like one's environment, social interactions, work, or major life events, as well as internal stressors like lifestyle choices and negative thinking patterns. The body has an alarm response to stress that prepares it for "fight or flight," but too much distress can lead to physical, mental, behavioral, and emotional symptoms. To manage stress, one can use the ABC strategy - becoming aware of stress triggers, maintaining a balance between positive and negative stress, and using various control techniques like changing one's thinking, behaviors, and lifestyle habits. Control techniques include stress management methods like relaxation,

1. STRESS MANAGEMENT

2. Part 1 - Outline
• What is Stress ?
• Types of Stresses
• Individuals
• Stress origins & body systems
• Adaptation Syndrome
• Symptoms
• Costs of Stress
• Discussion & Questions

3. WHAT IS STRESS ?
Stress is the reaction people have to
excessive pressures or other types of
demand placed upon them. It arises when
they worry that they can’t cope.
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4. WHAT IS STRESS ?
Stress is the “wear and tear” our minds and
bodies experience as we attempt to cope
with our continually changing environment
I HATE YOU

5. DEFINITION
S = P > RStress occurs when the pressure is greater than the resource

6. STRESS FEELINGS
• Worry
• Tense
• Tired
• Frightened
• Depressed
• Anxious
• Anger

7. TYPES OF STRESSORS
• External
• Internal

8. EXTERNAL STRESSORS
1:Physical Environment
2: Social Interaction
3: Organisational
4:Major Life Events
5:Daily Hassles

9. 1: PHYSICAL ENVIRONMENT
• Noise
• Bright Lights
• Heat
• Confined Spaces

10. 2:SOCIAL INTERACTION
• Rudeness
• Bossiness
• Aggressiveness by others
• Bullying

11. 3: ORGANISATIONAL
• Rules
• Regulations
• Deadlines

12. 4: MAJOR LIFE EVENTS
• Birth
• Death
• Lost job
• Promotion
• Marital status change

13. 5:DAILY HASSLES
• Misplaced keys
• Mechanical breakdowns

14. 2:INTERNAL STRESSORS
• Lifestyle choices
• Negative self - talk
• Mind traps
• Personality traits

15. 1:LIFESTYLE CHOICES
• Caffeine
• Lack of sleep
• Overloaded schedule

16. 2:NEGATIVE SELF - TALK
• Pessimistic thinking
• Self criticism
• Over analysing

17. 3:MIND TRAPS
• Unrealistic expectations
• Taking things personally
• All or nothing thinking
• Rigid thinking

18. 4: PERSONALITY TRAITS
• Perfectionists
• Workaholics

19. TYPES OF STRESS
EUSTRESS
DISTRESS

20. EUSTRESS
• Eustress or positive stress occurs when
your level of stress is high enough to
motivate you to move into action to get
things accomplished

21. EUSTREE
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Positive stress
Results
Enables
Concentration
Increases
Performance
Energizes You
Into Motion

22. DISTRESS
• The stress that presents problems is what we
will focus on today.
• It is called Distress

23. DISTRESS
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Negative Stress
Results
Loss of motivation
Reduces
effectiveness
Physical, mental,
and
behavioral problems

24. ALARM RESPONSE
This is the “ Fight or Flight” response that
prepares the body for immediate action.

25. SYMPTOMS OF STRESS
• Physical symptoms
• Mental symptoms
• Behavioural symptoms
• Emotional symptoms

26. PHYSICAL SYMPTOMS
• Sleep pattern changes
• Fatigue
• Digestion changes
• Loss of sexual drive
• Headaches
• Aches and pains
• Infections
• Indigestion
• Dizziness
• Fainting
• Sweating
• Tingling hands & feet
• Breathlessness
• Palpitations
• Missed heartbeats

27. MENTAL SYMPTOMS
• Lack of concentration
• Memory lapses
• Difficulty in making decisions
• Confusion
• Disorientation
• Panic attacks

28. BEHAVIOURAL SYMPTOMS
• Appetite changes - too much or too little
• Eating disorders - anorexia, bulimia
• Increased intake of alcohol & other drugs
• Increased smoking
• Restlessness
• Fidgeting
• Nail biting
• Hypochondria

29. EMOTIONAL SYMPTOMS
• Bouts of depression
• Impatience
• Tearfulness

30. STRESS CONTROL
A B C STRATEGY

31. ABC STRATEGY
A = AWARENESS
What causes you stress?
How do you react?(potentially stressful
situation)

32. ABC STRATEGY
B = BALANCE
(your beliefs, thoughts, or perceptions about
that stressful situation)
There is a fine line between positive /
negative stress
How much can you cope with before it
becomes negative ?

33. ABC STRATEGY
C = CONTROL
What can you do to help yourself combat the
negative effects of stress ?

34. Stress Management Techniques
• Change your thinking
• Change your behaviour
• Change your lifestyle

35. 1:Change your Thinking
A:Re-framing
B: Positive thinking

36. A:Re-framing
Re-framing is a technique to change the
way you look at things in order to feel
better about them. There are many ways to
interpret the same situation so pick the one
you like. Re-framing does not change the
external reality, but helps you view things
in a different light and less stressfully.

37. B:Positive Thinking
• Focus on your strengths
• Learn from the stress you are under
• Look for opportunities
• Seek out the positive - make a change.

38. 2:Change your Behaviour
1.Be assertive
2.Get organised
3.Ventilation
4.Humour

39. Be Assertive
Assertiveness helps to manage stressful
situations, and will , in time, help to reduce
their frequency.
Lack of assertiveness often shows low self -
esteem and low self - confidence. The key
to assertiveness is verbal and non - verbal
communication. Extending our range of
communication skills will improve our
assertiveness.

40. Being Assertive
Being assertive involves standing up for
your personal rights and expressing your
thoughts, feelings and beliefs directly,
honestly and spontaneously in ways that
don’t infringe the rights of others.

41. 2:Get Organised
Poor organisation is one of the most
common causes of stress. Structured
approaches offer security against ‘out of
the blue’ problems. Prioritising objectives,
duties and activities makes them
manageable and achievable. Don’t
overload your mind. Organisation will help
avoid personal and professional chaos.

42. Time Management
• Make a list
What MUST be done
What SHOULD be done
What would you LIKE to do
• Cut out time wasting
• Learn to drop unimportant activities
• Say no or delegate

43. Ventilation
‘A problem shared is a problem halved’
Develop a support network through friends
or colleagues to talk with. It’s not always
events that are stressful but how we
perceive them.
Writing a diary or notes may help release
feelings but do not re-read what has been
written.

44. Humour
• Good stress - reducer
• Applies at home and work
• Relieves muscular tension
• Improves breathing
• Pumps endorphins into the bloodstream -
the body’s natural painkillers

45. Diversion and Distraction
• Take time out
• Get away from things that bother you
• Doesn’t solve the problem
• Reduce stress level
• Calm down
• Think logically

46. Change Your Lifestyle
• Diet
• Smoking & Alcohol
• Exercise
• Sleep
• Leisure
• Relaxation