Presentation1 stressss

Presentation1 stressss
Group members

IFRAH SYED
NIDA ASLAM
AQSA HASHMI
MAHREEN KHAWJA
-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
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
WHAT IS STRESS


 Stress is the “wear and tear” our minds
and bodies experience as we attempt to
cope with our continually changing
environment
STRESS FEELINGS
    oWorry
    oTense
    oTired
    oFrightene
    d
    oElated
    oDepresse
    d
    oAnxious
    oAnger
WHAT ARE STRESSORS?


   Stressors are events that
 threaten or challenge people
TYPES
     1. External Stressors
     2. Internal Stressors
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
Lifestyle choices
       Negative self –
       talk
       Mind traps
       Personality traits




INTERNAL STRESSORS
TYPES OF STRESS
1.   DISTRESS-Negative stress
2.   EUSTRESS-Positive stress
3.   HYPERSTRESS-Overburden
4.   HYPOSTRESS-Bored
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.
Figure 13.7 The antecedents, components, and consequences of burnout
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
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.
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.
SUMMARY

Up till now we have discussed

-What is Stress ?
-Some Facts
-What are Stressors-external
& Internal Stressors
-Types of Stress
-Adaptation Syndrome
IFRAH SYED
       MBE-10-47
  EFECTS OF STRESS
 WORKPLACE STRESS
Effects of stress
 Physical Effects
 Mental Effects
 Behavioral Effects
 Emotional Effects
Physical Effects
 Sleep pattern changes
 Fatigue
 Digestion changes
 Headaches
 Aches and pains
 Infections
 Dizziness
 Fainting
 Sweating &trembling
 Tingling hands& feet
 Breathlessness
 Missed heartbeats
Mental Effects
 Lack of concentration
 Memory lapses
 Difficulty in making
  decision
 Confusion
 Disorientation
 Panic attacks
Behavioral Effects
 • Appetite changes-
   too much or too
   little
 • Eating disorders
 • Increased smoking
   and drinking
 • Restlessness
 • Fidgeting
 • Nail biting
Emotional Effects
 Bouts of
  depression
 Impatience
 Fits of rage
 Tearfulness
 Deterioration
  of personal
  hygiene and
  appearance
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
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.
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.
• 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,
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
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
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
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
AQSA HASHMI
   MBE-10-04
STUDY STRESS
EXAM STRESS
Danger Signals
 Becoming short-
  tempered
 Working long hours
 Spending so much
  time on your
  college/university
  work
 Sleeping badly
 Setting very high
  standards
WHAT HELPS
WITH STUDY
STRESS?

 Learning support
 Counseling service
 Personal tutor
 Medical services or
  mental health support
 Other students
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
• 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)
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
Proven Study Strategies
                SQ3R
    Survey

    Question

    Read

    Recite

    Review
Exam Stress
Effects of exam stress
 Hinders study and
  preparation
 Become      unable to
  revise
 Lose concentration
 Reduces grades
 Cause of the illness
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
Mahreen Khawaja
  MBE-10-18
  Stress
management
Stress management

 How to manage stress?
 How to cope with stress?
 How to manage stressful situations?
 How to steer clear of stressors?
STRESS CONTROL
 ABC STRATEGY
 A = AWARENESS What causes you
  stress? How do you react?
ABC STRATEGY

 B = BALANCE
 There is a fine line between positive /
  negative stress How much can you
  cope with before it becomes negative
  ?
ABC STRATEGY
 C = CONTROL
 What can you do to help yourself
  combat the negative effects of stress ?
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
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.
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.
Change your Behavior
•Be assertive
•Get organized
•Ventilation
•Humor
•Diversion and distraction
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
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
Benefits
• Higher self-esteem
•Less self-conscious
•Less anxious
•Manage stress more successfully
•Appreciate yourself and others more easily
•Feeling of self-control
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
Humor
 Good stress - reducer
•Applies at home and work
•Relieves muscular tension
•Improves breathing
•Pumps endorphins into the
  bloodstream -the body‘s natural
  painkillers
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
Change Your Lifestyle

 Diet
•Smoking & Alcohol
•Exercise
•Sleep
•Leisure
•Relaxation
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Presentation1 stressss

  • 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
  • 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