Stress Management

1. PANNASASTRA UNUVERSITY OF CAMBOD
SUBJECT : HEALTH EDUCATION
TOPIC : STRESS MANAGEMENT
Lectured : Prof. Kim Savuon
Room : Botum Vatdei
Prepared by:
Long Phin Guech
Academic Year 2015

2. Stress Management:
 The definition of “ Stress ”
 Pro and Con of having Stress
 The prevention of Stress
 References
 Conclusion

3.  Stress is how you feel when
the pressure you’re under
exceeds your ability to cope.
 Everyone reacts to stress
differently.
 It can depend on your
personality and how you
respond to pressure.

4.  Stress can be positive or
negative:
 Stress is positive when the
situation offers an opportunity
for a person to gain
something.
 It acts as a motivator for peak
performance.

5. PRO AND CON OF STRESS
 Stress is negative
when a person faces
social, physical,
organizational and
emotional problems.

6.  Stress can be caused by anything that requires
you to adjust to a change in your environment.
 Your body reacts to these changes with physical,
mental and emotional responses.
 There are 3 causes of Stress:
 General causes
 Life causes
 Stress of work

7. General
causes
• Threat
• Fear
• Uncertainty
• Cognitive
dissonance
Life causes
• The death of a loved
one
• Divorce
• Loss of a job
• Increase in financial
obligations
• Getting married
• Moving to a new home
• Chronic illness or injury
• Emotional problems
• Taking care of an
elderly or sick family
member
Stress at work
• Being unhappy in
your job
• Having a heavy
workload or too
much responsibility
• Working long hours
• Having to give
speeches in front of
colleagues

8.  Everyone reacts to stress in
different ways. However, there are
some common symptoms to look
out for.
 Your symptoms can be
psychological, emotional,
behavioral or physical, or a mix of
these.

9.  Psychological symptoms “ or
”:
 Constant worrying
 An inability to concentrate
 Feeling that you have poor judgment
 Seeing only the negative
 Anxious thoughts or
 Memory problems

10. Emotionally symptoms:
 Moodiness
 Irritability or having a short temper
 Anxiety
 Hopelessness
 Impatience
 An inability to relax
 Feeling overwhelmed
 A sense of loneliness or isolation
 Depression or general unhappiness
 Low self-esteem
 Nervousness

11.  Behavior symptoms:
 eating more or less than usual
 sleeping too much or too little
 isolating yourself from others “ Social
isolation ”
 neglecting or putting off responsibilities
 using alcohol, tobacco or illegal drugs
to relax
 developing nervous habits, for
example, nail biting or not being able
to sit still

12. Physically Symptoms “ ”:
 aches and pains “ muscle tension
headaches, back or joint pain ”
 Ulcers
 High blood pressure
 cold/sweaty hands
 diarrhea and constipation
 nausea or dizziness
 chest pains
 loss of sex drive

14.  Ten signs of work related stress:
1. Losing Focus:
 If you feel that you are
having problems in focusing
on your work and often get
distracted.
 It is a classic sign of job
related stress which can led
to failure in performing the
tasks assigned to you..

15. 2. Forgetting
Deadlines:
 When you have too
much work on your
hands, you can forget
about the important
deadlines and failing to
meet the schedule at
regular basis indicates
that a person is over
worked and stressed
out.

16. 3. Too Many Mistakes: 4. Muscular Pains:
But if your work was
flawless in the past and
you have started making
too many mistakes
lately, it might be a sign
of work related stress..
Work related stress not
only affects your work
but also has physical
symptoms most
common is muscular
pains.

17. 5. Constant
headaches:
Long working hours,
too much work
pressure and often
dissatisfaction with
your work place,
colleagues or the
boss.
6. Bad Temper:
Being under pressure
and stressed at work
lead to a verbal
exchange with
colleagues in the
workplace.
No one wants to work
with an aggressive
employee

18. 7. Inability to Handle Workload 8. Losing Interest in Your Work:
 The failure to finish the
assignments that are give to
you in a given time bracket
indicates job related stress
which often leads to a
complete burn out.
 When a person loses
interest in his job, every
assignment seems to be
tedious and the
performance lever goes
down considerably.

19. 9. Too Many Off Days:
10. Feeling Trapped in Your
Job:
 Not feeling like going to
work everyday
 Dreading the approaching
Monday and taking too
many off days
 You are losing interest in
the job as a result of
stress
 over worked and stressed
out, feel that they are
trapped in their current job
 As they see no way forward
and have already lost
interest in their job related
tasks.

22. 1. Avoid Unnecessary Stress
 Learn how to say “ no ”
 Avoid people who stress you
out
 Take control of your
environment
 Avoid hot-button topics
 Pare down your to-do list

23. 2. Alter the Situation
 Express your feelings
instead of bottling them up
 Be willing to compromise
 Be more assertive
 Manage your time better

24. 3. Adapt to the Stressor
 Reframe problems
 Look at the big picture
 Adjust your standards
 Focus on the positive

25. 4. Accept the Things You Can’t Change
 Don’t try to control the
uncontrollable
 Look for the upside
 Share your feelings
 Learn to forgive

26. 5. Make Time for Fun and Relaxation
 Set aside relaxation time
 Connect with others
 Do something you enjoy
every day
 Keep your sense of
humor

27. 6. Adopt a Healthy Lifestyle
 Exercise regularly
 Eat a healthy diet
 Reduce caffeine and
sugar
 Avoid alcohol, cigarettes,
and drugs
 Get enough sleep

28.  http://www.helpguide.org/articles/stress/stress-symptoms-causes-
and-effects.htm
 http://www.webmd.com/balance/guide/causes-of-stress
 https://www.google.com.kh/search?newwindow=1&site=&source=
hp&q=Causes+of+Stress%0B&oq=Causes+of+Stress%0B&gs_l=
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...0...1c..61.hp..1.1.145.0.oMd2d2wAyHM

29. Stress is a normal physical response to events that
make you feel threatened or upset your balance in
some way.
 It's important to learn how to recognize when your
stress levels are out of control.
 so don’t stress yourself out about things you can’t
control or change.
 Just move on and grow stronger…