Strategic Management

1. Stress Management
Sev Blanco

2. PRELIMINARY ACTIVITIES
AKO AY MAY LUBO
ANG SHOWPAO
SIOPAO SHIOMAI SUMAN
UNFREEZING ACTIVITIES

3. OBJECTIVES
To Relax
To Enjoy
To Engage
To Learn

4. Stretching
Several stretches can be done at your desk
Tilt head to the left and hold
Tilt head to right and hold
Reach arms over the head
and interlace fingers
For information of stretches that can be done at your
desk or for the head and neck click on the stretching
girl

5. Get a Massage from yourself or from a
professional
Self-Massage
Sit with your shoulders relaxed
Use your right hand to massage you left
shoulder and neck, working your way up to
the scalp
Repeat with left hand for right shoulder

6. Exercise
Exercise boosts endorphins
which in turn can
Put us in a better mood
Give us more energy
Reduces anger
Improves mental alertness

7. ZUMBANAL

8. STRESS TESTS

9. DRAW ME! Activity…

10. Meditation
Close your eyes and mental follow the air in
and out of your body. As you exhale mentally
repeat a soothing word like “Peace”
Or
Visualize a peaceful scene
Do this for 5 to 30 minutes

11. MANDALA ACTIVITY

12. GROUPINGS (Voice Sounds Familiar)
MANOK
AYAM
MISAY
IBON

13. True or False?

14. Stress is the
number one
health concern
among high
school students.
True or False?

15. True!

16. Appetite
changes are not
a symptom of
stress.
True or False?

17. False!

18. Depression
and anxiety
are linked to
stress.
True or False?

19. True!

20. 25% of people have
trouble sleeping
because of stress.
True or False?

21. False!
48% of people have trouble sleeping due
to stress.

22. Money, work,
and
relationships
are all causes
of stress.
True or False?

23. True!

24. THE POWER OF MUSIC

25. Deep Breathing
Breath in deeply and slowly.
Focus on the air moving in your nose, down your neck into your
chest and feel your belly push out. Hold your breath for a few
seconds.
Now exhale slowly. First feel your belly contract in towards your
spine, then feel the air move through the chest, up the neck, and
through your mouth.
Visualize stress leaving your body

26. WARM UP EXERCISE
• GROUP 1
• Whoa, we're half way there
• Whoa oh, livin' on a prayer
• Take my hand, we'll make it, I swear
• Whoa oh, livin' on a prayer
• GROUP 2
• It's not about the money, money,
money
• We don't need your money, money,
money
• We just wanna make the world
dance
• Forget about the price tag
• GROUP 3
• See that girl
Watch that scene
Digging the dancing queen..wooo
ohhh

27. What Is Stress?
Stress: the feeling of being overwhelmed or
unable to cope with mental or emotional
pressure

28. What does stress
look like?
Stress looks different for everyone, and
everyone deals with stress differently.

29. Emotional
Symptoms of
Stress
Becoming easily
frustrated,
agitated, or
moody
Feeling
overwhelmed
Having difficulty
relaxing and
easing your
mind
Low self-esteem
and depression
Avoiding others
Change in
eating habits

30. Physical
Symptoms of
Stress
Low energy Headaches Upset stomach
Chest pain and
rapid heartbeat
Insomnia Nervousness
and shaking

31. Cognitive
Symptoms of
Stress
Constant
worrying
Racing
thoughts
Inability to
focus
Poor judgment

32. Behavioral
Symptoms of
Stress
Procrastinating
Eating too much or
too little
Increased use of
alcohol, drugs, or
cigarettes
Exhibiting more
nervous behaviors
(nail biting, fidgeting,
pacing)

33. Stressors
Stressor: "n. any event, force, or condition that results in physical or
emotional stress. Stressors may be internal or external forces that
require adjustment or coping strategies on the part of the affected
individual."

34. Common
Stressors in
Everyday Life
Problems with friends/family
Homework-Tasks
Extracurriculars
Work/financial troubles
Death of a loved one
Unsafe living environment

35. Negative and Positive stress
Key differences between negative and positive
stress
Distress involves stress that discourages you, while
eustress focuses on stress that motivates and excites
you. Other examples of how these differ include:
Distress may disturb your sleep while eustress may
increase your energy.

36. LAUGH AND DANCE
Dance Partners
Bahay Bata Bagyo
Mr. and Ms. Stressless
Guess the Missing Lyrics…

37. Laugh!!
Find ways to add laughter in your life
Buy tapes of comedians you like and listen to them
during your commute or whenever you need a
boost.
Read joke books or funny books
Watch your favorite comedy on television
Buy movies that are sure to make you laugh
Don’t take yourself too seriously

38. Laughter
 Long-term effects: Laughter isn't just a quick
pick-me-up. It's also good for you over the long
haul. Laughter may:
• Improve your immune system.
• Relieve pain.
• Increase personal satisfaction.
• Improve your mood.

39. Stress relief from laughter?
It's no joke!
 Short-term benefits: When you start to laugh, it
doesn't just lighten your load mentally, it actually
induces physical changes in your body. Laughter
can:
 Stimulate many organs.
 Activate and relieve your stress response.
 Soothe tension.

40. Coping
Mechanisms

41. Coping
"n. the use of cognitive and behavioral strategies to manage
the demands of a situation when these are appraised as
taxing or exceeding one’s resources or to reduce the
negative emotions and conflict caused by stress."

42. Importance of
Coping
Resilience
Physical Health Issues
Mental Health Issues
Healthier & Happier

43. HEALTHY COPING
• Cooking
• Cleaning
• Yoga
UNHEALTHY COPING
• Aggression
• Isolating yourself from others
• Procrastination
How to Cope

44. TULA ( ANG TAO)

45. 4 A’s
Accept
 Talk with someone.
 Forgive.
 Practice positive self-talk.
 Learn from your mistakes.
Adapt
 Adjust your standards.
 Practice thought-stopping.
 Reframe the issue.
 Adopt a mantra.
 Create an assets column.
 Look at the big picture
 Choosing the right technique

46. 4 A’s
 Avoid
 Take control of your surroundings.
 Avoid people who bother you.
 Learn to say no.
 Ditch part of your list.
 Alter
 Respectfully ask others to change their behavior.
 Communicate your feelings openly.
 Manage your time better, set priorities, and work
hard.
 State limits in advance.
 Rehearse success.

47. Review
ARM yourself with ways to combat stress!
Managing stress includes:
Avoid
Reduce
Make healthy decisions
 Word-Search Available

48. Blaming Others Makes Stress Worse
 The way you think and see the world around you effect your
stress level way more than any one person, no matter how
annoying, does.
 Externalizing your stress
 I know it is all his fault. He screwed it up.

49. Change it Up and Be Accountable
 Be accountable for your actions.
 Take responsibility for your response to stress. You have the
power to change it.
 Practicing accountability:
 Catch yourself.
 See it from above.
 Understand your role.
 Own up.

50. Serenity Prayer
“Grant me the courage to change the things I can change, the
serenity to accept the things I can’t change, and the wisdom to
know the difference.”
--Reinhold Niebuhr, Serenity Prayer

51. Workshop
STRESSFUL
CONDITIONS/
SCENARIOS
CAUSES COPING
STRATEGIES
COPING
STRATEGIES
COPING
STRATEGIES
Me With My
Colleagues
The
Organization

52. CLOSING ACTIVITY
 Sharing Mementos
 Closing Song

53. References
American Psychological Association . (2020). https://dictionary.apa.org/ .
Eliaz, I. (2021, February 25). Why Stress Management Is So Important For Your Health . mindbodygreen.
https://www.mindbodygreen.com/0 -2557/Why-Stress-Management-Is-So-Important-for-Your-Health.html.
Mayo Clinica Staff. (2021, February 26). Stress Basics. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/basics/stress -
basics/hlv-20049495#:~:text=It%20can%20help%20your%20mind,relationships%20or
%20quality%20of%20life .
Patterson, E. (2020, November 6). Stress Facts, Statistics and Trends: The Recovery Village. The Recovery Village Drug and Alcohol
Rehab. https://www.therecoveryvillage.com/mental -health/stress/related/stressstatistics/#:~:text=According%20to%20The%20American%2
0Institute,that%20impacts%20their%20mental%20health .
Smith, M., Segal, J ., & Robinson, L. (2020, October). Burnout Prevention and Treatment.
HelpGuide.org. https://www.helpguide.org/articles/stress/burnout -prevention-and-recovery.htm.
WebMD. (n.d.). Stress Symptoms: Physical Effects of Stress on the Body . WebMD. https://www.webmd.com/balance/stress -management/stress-symptoms-
effects_of-stress-on-the-body#:~:text=Becoming%20easily%20agitated%2C%20frustrated%2C%20and,%2C%20lonely%2C%20worthless%
2C%20and%20depressed .
https://worksheets.theteacherscorner.net/make -your-own/word-search/