3. Understanding & Managing
Stress
The time necessary to learn all the
rules for effective living now
exceeds your life expectancy!!
4. Understanding & Managing
Stress
SOME FACTS
75-90% of adult visits to primary care
physicians are for stress related problems.
The commonest problems world-wide are a
mixture of anxiety and depression.
5. Understanding & Managing
Stress
SOME FACTS
MAXIMUM absenteeism on an average
workday is because of stress related
problems
More heart attacks on Monday, 9:00 A.M.
than at any other time of the week.
6. Understanding & Managing
Stress
MORE FACTS
• Life after death is all okay but what
about life after birth?
• The only time there is a total
absence of stress is in death
• Stress is essentially the rate of all
the wear and tear caused by life
8. Understanding & Managing
Stress
Driving your car in rush hour
Getting a last minute work assignment
Misplacing something in the house….
9. Understanding & Managing
Stress
Having something break while using it
Dealing with incompetence at work
Planning your budget
Being blamed for something
Waiting in a long line at the store or bank
13. Understanding & Managing
Stress
The BAD News :
Stress is an inescapable part of modern life
The GOOD News :
Stress isn't altogether
bad news
14. Understanding & Managing
Stress
ADAPTATION
Body has only a finite, non-renewable reserve of
adaptation energy
Eventually, it is consumed and death results
Stress is how people react to demands placed on
them
Important is our perception and subjective
15. Understanding & Managing
Stress
WHAT ARE STRESSORS?
Stressors are events that threaten or challenge
people
16. Understanding & Managing
Stress
SOURCES OF STRESS
DAILY HASSLES
MAJOR LIFE EVENTS
CATASTROPHES
17. Understanding & Managing
Stress
TOP FEW DAILY HASSLES
INTERPERSONAL CONFLICTS
CONCERNS ABOUT WEIGHT
HEALTH OF A FAMILY MEMBER
RISING PRICES OF COMMON GOODS
HOME MAINTENANCE
TOO MANY THINGS TO DO
19. Understanding & Managing
Stress
Experience of Harbour
sense of isolation resentments
Suffer from Lash out at others
loneliness Reduced contact
Frequently nag with friends
others Disturbed family
Lack of intimacy relationships
Often distrustful Tend to use people
Seldom go out with for personal gain
family
22. Understanding & Managing
Stress
PSYCHOLOGICAL EFFECTS
Irritable
Feelings of unreality
Urge to run
Unable to concentrate
Lethargy
Decision making- both major &
minor- becomes difficult
23. Understanding & Managing
Stress
PSYCHOLOGICAL EFFECTS
Excessive daydreaming about
“getting away from it all”
Use of sleeping pills
Thoughts trail while speaking or
writing
Sudden outbursts of temper or
hostility
24. Understanding & Managing
Stress
PSYCHOLOGICAL EFFECTS
Forgetfulness regarding
appointments,dates, deadlines
Frequent spells of brooding and
a feeling of inadequacy
Reversals in usual behaviour
32. Understanding & Managing
Stress
MENTAL STRESS
Mental attitudes generally negative
Mental lethargy
Rarely develop new ideas
33. Understanding & Managing
Stress
MENTAL STRESS
Difficulty in concentration
Confusion
Rarely express your feelings through
music, art, dance or writing
No intellectual relaxation
Make negative self-statements
34. Understanding & Managing
Stress
MENTAL STRESS
Fail to keep abreast of current events
Mind is often in a whirl
Rarely introduce innovations into work
Frequently suffer from forgetfulness
35. Understanding & Managing
Stress
BURN OUT EFFECTS
Complaints of fatigue, being overworked,
exhaustion
Shows loss of enthusiasm, energy, drive, pep team
spirit
Shows loss of imagination, creativity, refusal to
take risks
36. Understanding & Managing
Stress
BURN OUT
Becomes defensive easily, has poor
relationships with key people
Is disorganized, has poor recall, memory loss
37. Understanding & Managing
Stress
Basic Guidelines For Coping
Recognise and admit that you are feeling
stressed and anxious
38. Understanding & Managing
Stress
Basic Guidelines For Coping
Give yourself permission to feel anxious about
whatever it is that is bothering you. But ask “How
much anxiety is too much"
Try to pinpoint what it is you are anxious about. If
you can't pinpoint it, don't worry too much about it
and move on
Become aware of your body's symptoms. Don't let
them scare you, let them talk to you
39. Understanding & Managing
Stress
Basic Guidelines For Coping
If you do know what it is that is bothering
you, what can you do to eliminate or
minimise the situation?
40. Understanding & Managing
Stress
Basic Guidelines For Coping
Most importantly, how can you react differently so
you won't be so affected by this situation?
Listen to the dialogue within yourself. Are you
filling yourself with negative thoughts about a
certain situation?
Listen to the dialogue of those around you. Is
someone around you being negative and dragging
you down with them?
41. Understanding & Managing
Stress
Basic Guidelines For Coping
• Are you overwhelming yourself with "shoulds" and
high expectations? If so, which ones would you
eliminate?
Give yourself positive reinforcement for even the
smallest accomplishments.
Are you blaming someone else for your anxieties,
unhappiness, poor health, lack of success or
whatever?
Take responsibility for yourself and make some
positive changes?
42. Understanding & Managing
Stress
The Ten Commandments
Thou shalt regularly do those things that are most
enjoyable to thee without harming others or self
Thou shalt take time to physically relax or meditate
daily
Thou shalt exercise aerobically 3-5 times each week
Thou shalt sleep 7-8 hours each night
43. Understanding & Managing
Stress
The Ten Commandments
Thou shalt not take thyself so seriously
Thou shalt grant yourself the right to make
mistakes
Thou shalt share your feelings each day
Thou shalt eat a healthy, balanced diet
Thou shalt do the important things first
44. Understanding & Managing
Stress
EXPECTATIONS Vs FULFILMENT
Realistic Vs Unrealistic Expectations
Flexibility Vs Rigidity
Must recognise own ability and potential
45. Understanding & Managing
Stress
Remember that …….
In the short run, anyone, can be a
victim, even you
In the long run,there are no victims---
only willing participants
46. Understanding & Managing
Stress
Remember that …….
The key to winning back your time is
to be more effective at being
rather than doing
47. Understanding & Managing
Stress
Remember that …….
Albert Einstein didn’t remember his
telephone number. He didn’t want to
clutter his mind with information that
could be accessed anytime.
48. Understanding & Managing
Stress
Remember that …….
You are more resourceful than you often
acknowledge and
You always have more options than you
know
49. Understanding & Managing
Stress
Remember that …….
You don’t have to catch the ball
every time someone throws it at you
Learn how to say NO!!