Stress management

2. Group members
IFRAH SYED
NIDA ASLAM
AQSA HASHMI
MAHREEN KHAWJA

3. -What is Stress ?
-Some Facts
What are Stressors
-Types of Stress
-Adaptation Syndrome
-Symptoms
-Workplace Stress
-Exam Stress
-Study Stress
-ABC of stress
-How to manage Stress

4. 75-90% of adult
visits to primary The commonest problems
care physicians are world-wide are a mixture
for stress related of anxiety and depression.
problems.
SOME FACTS
More heart attacks
on Monday, 9:00 MAXIMUM absenteeism
A.M. than at any on an average workday
other time of the is because of stress
week. related problems

5. WHAT IS STRESS
Stress is the “wear and tear” our minds
and bodies experience as we attempt to
cope with our continually changing
environment

6. STRESS FEELINGS
oWorry
oTense
oTired
oFrightene
d
oElated
oDepresse
d
oAnxious
oAnger

7. WHAT ARE STRESSORS?
Stressors are events that
threaten or challenge people
TYPES
1. External Stressors
2. Internal Stressors

8. EXTERNAL STRESSORS
Physical SOCIAL O MAJOR LIFE
R
Stressors INTERACTION G EVENTS
A
N Birth
Noise I
Death
Rudeness Rules
S
Bright Bossiness Regulations
A
T
Lost job
Lights Aggressive-
Deadlines I Promotion
O
Heat ness by others N Marital
A
Confine Bullying status
L
Spaces change

9. Lifestyle choices
Negative self –
talk
Mind traps
Personality traits
INTERNAL STRESSORS

10. TYPES OF STRESS
1. DISTRESS-Negative stress
2. EUSTRESS-Positive stress
3. HYPERSTRESS-Overburden
4. HYPOSTRESS-Bored

11. The individual
• Everyone is different, with unique perception of, and
reaction to, events. There is no single level of stress
that is optimal for all people.

12. Figure 13.7 The antecedents, components, and consequences of burnout

13. General Adaptation Syndrome
• Stage I - Alarm Reaction
– When the stressor or threat
is identified, the body’s
response is a state of alarm.
– Release of adrenaline in
order to bring the “fight or
flight” response

14. General Adaptation Syndrome
 Stage II – Stage of Resistance
◦ If stressor persists, the organism
tries to adapt to continued
challenges utilizing available
resources.
◦ It decreases the effectiveness of the
immune system which makes you
more susceptible to diseases.

15. General Adaptation Syndrome
 Stage III – Stage of Exhaustion
◦ Stress persists for a long time
◦ Environmental demands or
strains exceeded available
resources
◦ All the body‘s available
resources are eventually
depleted and the body is unable
to maintain normal function.

16. SUMMARY
Up till now we have discussed
-What is Stress ?
-Some Facts
-What are Stressors-external
& Internal Stressors
-Types of Stress
-Adaptation Syndrome

17. IFRAH SYED
MBE-10-47
 EFECTS OF STRESS
 WORKPLACE STRESS

18. Effects of stress
 Physical Effects
 Mental Effects
 Behavioral Effects
 Emotional Effects

19. Physical Effects
 Sleep pattern changes
 Fatigue
 Digestion changes
 Headaches
 Aches and pains
 Infections
 Dizziness
 Fainting
 Sweating &trembling
 Tingling hands& feet
 Breathlessness
 Missed heartbeats

20. Mental Effects
 Lack of concentration
 Memory lapses
 Difficulty in making
decision
 Confusion
 Disorientation
 Panic attacks

21. Behavioral Effects
• Appetite changes-
too much or too
little
• Eating disorders
• Increased smoking
and drinking
• Restlessness
• Fidgeting
• Nail biting

22. Emotional Effects
 Bouts of
depression
 Impatience
 Fits of rage
 Tearfulness
 Deterioration
of personal
hygiene and
appearance

23. STRESS RELATED ILLNESSES
Stress is not the same as ill-health, but
has been related to such illnesses as;
 Cardiovascular disease
 Immune system disease
 Asthma
 Diabetes
 Ulcers
 Skin complaints - psoriasis
 Headaches and migraines

24. COSTS OF STRESS
 80% of all modern diseases have
their origins in stress.
 In the UK, 40 million working days
per year are lost directly from stress -
related illness.
 Costs in absenteeism to British
industry is estimated at £1.5 billion
pounds per year.

25. WORKPLACE STRESS
Why is this important?
Stress is one of the
most often-cited
problems in the
workplace.1
Almost everyone who
feels stressed
believes—and
strongly believes—
that stress is
something that
someone or some
thing causes.

26. • After mastering the information in this presentation, you will be able to
– Identify three of the common things that “cause” you to feel stressed at work,
– Describe three ways that feeling stressed “makes” you feel and behave,
– Name three practical strategies that will allow you to decrease your stress in the
workplace,
– Explain why you should adopt these strategies,

27. What “causes” you to feel stressed
in the workplace?1,2
 Conflict  Time pressure
 Negative coworkers  Information overload
 Rumors  Unclear expectations
 Criticism  Unreasonable demands
 Meaningless work  Troublemakers
 Perceived slights  Incompetent leaders
 The failure of  An uncomfortable
leaders to hold environment
problem people  Faulty equipment
accountable
 Inadequate training
 Perceived
unfairness
 Excessive sensitivity

28. Practical Strategies
 Focus on yourself.
 Avoid negative people.
 Focus on providing
exceptional quality and
service.
 Stop longing for people
to change.
 Busy yourself with
what you can do
instead of what you
can’t do.
 Label and manage
your difficult

29. Tips on Handling Stress
 Work smarter, not harder.
 Always maintain a short-task list.
 Continually ask yourself, ―What is the
best use of my time right now?‖
 Be physically active to relieve tension.
 Make quick decisions.
 Carefully mix work & breaks.
 Have a positive attitude.
 Relax.
© 2008 MMMTS

30. SUMMARY
Up till now we have discussed
oEffects of Stress
oDiseases caused by stress
oCost o Stress
oWhat are causes of Workplace
Stress &
oHow to cope with them

31. AQSA HASHMI
MBE-10-04
STUDY STRESS
EXAM STRESS

32. Danger Signals
 Becoming short-
tempered
 Working long hours
 Spending so much
time on your
college/university
work
 Sleeping badly
 Setting very high
standards

33. WHAT HELPS
WITH STUDY
STRESS?
 Learning support
 Counseling service
 Personal tutor
 Medical services or
mental health support
 Other students

34. General Exam Study
Tips…Tested and True!
 Begin studying no less
than 30-60 minutes
after a meal
 Never study within 30
minutes of going to
sleep
 Prioritize! Make a list
of what you intend to
study and prioritize the
list
 Study no more than
45-60 minutes at a
stretch, and then take

35. • Take breaks away from your desk and do
something different
• Try to continue your daily habits as usual (don’t
drastically reduce your sleep, eliminate exercise, or
overeat)

36. Creating the Right
Environment for Studying
◦ Environment is moderately
comfortable
◦ Free of distractions
◦ Use your space
◦ Keep the study space organized
.
◦ Have everything need to study

37. Proven Study Strategies
SQ3R
Survey
Question
Read
Recite
Review

38. Exam Stress

39. Effects of exam stress
 Hinders study and
preparation
 Become unable to
revise
 Lose concentration
 Reduces grades
 Cause of the illness

40. Relieve exam stress
 Start preparation
 Visualize success
 Don’t ask your friends
 Time utilized for study
 Be Brave
 Strong faith in God
 Look after
 Limit drugs
 Number of options

41. Mahreen Khawaja
MBE-10-18
Stress
management

42. Stress management
 How to manage stress?
 How to cope with stress?
 How to manage stressful situations?
 How to steer clear of stressors?

43. STRESS CONTROL
 ABC STRATEGY
 A = AWARENESS What causes you
stress? How do you react?

44. ABC STRATEGY
 B = BALANCE
 There is a fine line between positive /
negative stress How much can you
cope with before it becomes negative
?

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

46. Ten tips for Stress
Management
 Smile  Distract Yourself
 Meditate  Breathe Right
 Exercise  Right Posture
 Be Grateful  Get a Massage
 Eat Healthy  Spend time with
Healthy People

47. Change your Thinking 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.

48. Change your Thinking Positive
Thinking
 Forget powerlessness, dejection,
despair, failure Stress leaves us
vulnerable to negative suggestion so
focus on positives;
•Focus on your strengths
•Learn from the stress you are under
•Look for opportunities
•Seek out the positive - make a change.

49. Change your Behavior
•Be assertive
•Get organized
•Ventilation
•Humor
•Diversion and distraction

50. 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

51. Equality and Basic Rights
1) The right to express my feelings
2) The right to express opinions / beliefs
3) The right to say ‗Yes/No‘ for yourself
4) Right to change your mind
5) Right to say ‗I don‘t understand‘
6) Right to be yourself, not acting for
the benefit of others

52. Benefits
• Higher self-esteem
•Less self-conscious
•Less anxious
•Manage stress more successfully
•Appreciate yourself and others more easily
•Feeling of self-control

53. 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

54. Humor
 Good stress - reducer
•Applies at home and work
•Relieves muscular tension
•Improves breathing
•Pumps endorphins into the
bloodstream -the body‘s natural
painkillers

55. 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

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