2. • Define stress and the reasons to stress
• Types of stressors
• Types of stress
• Manifestations of stress
• Methods to manage and cope with stress
• Closing Thought
Objectives
3. • Stress is the reaction people have to excessive pressures or other
types of demand placed upon them. Its arises when they worry that
they can’t cope.
• S = P > R
• Stress occurs when the pressure is greater than the resource.
What is stress?
6. Internal Stressors
• Lifestyle choices
a. Lack of sleep
b. Overloaded schedule
• Negative self-talk
a. Self criticism
b. Pessimistic thinking
• Mind Traps
a. Unrealistic expectations
b. Taking things personally
c. Exaggeration
d. Rigid thinking
• Personality Traits
a. Perfectionist
b. Workaholics
7. • Physical Environment
a. Noise
b. Bright Lights
c. Heat
d. Confined Spaces
• Social Interaction
a. Rudeness
b. Aggressiveness by others
c. Bullying
• Organizational
a. Rules
b. Regulations
c. Deadlines
External Stressors
8. • Major Life Events
a. Birth
b. Death
c. Lost job
d. Promotion
e. Marital status change
• Daily Hassles
a. Commuting
b. Misplaced keys
c. Mechanical breakdown
External Stressors (cont.)
10. Positive Stress
• Stress can also have a positive effect , spurring motivation and
awareness, providing the stimulation to cope with challenging
situations.
• Stress also provides the sense of urgency and alertness needed for
survival when confronting threatening situations.
11. Negative Stress
• It is a contributory factor in minor conditions, such as headaches,
digestive problems, skin complaints, ulcer, etc.
• Excessive, prolonged and unrelieved stress can have a harmful effect
on mental , physical and spiritual health.
13. • Stomach or bowel upset.
• Headaches.
• Backaches.
• Muscle tension.
• Change in eating habits: lost of
appetite or overeating.
• Restlessness/irritability.
• Fatigue.
Physical
14. Behavioral
• Decreased ability to concentrate/memory
problems/forgetfulness
• Making more mistakes
• Clumsiness; being accident prone
• Increased illness
• More frequent use of cigarettes, alcohol, or
drugs
• Withdrawal from usual activities
• Sleep disturbance
19. • A = Awareness
What causes you stress?
How do you react?
• B = Balance
There is a thin line between positive / negative stress
How much can you cope with before it becomes negative?
• C = Control
What can you do to help yourself combat the negative effects of stress?
ABC strategy
21. • It is a technique to change the way you look at things in order to
feel better about them.
• Reframing does not change the external reality , but helps you
view things in a different light and less stressfully.
Reframing
22. Positive Thinking
• Focus on your strengths, look for opportunities, seek out the positive
make a change.
• Learn from the stress you are under.
24. Be Assertive
• Express your feelings, opinions, beliefs.
• Say NO when you feel so.
• Be yourself don’t act for the benefit of others.
• Set your own priorities.
25. Get Organized
• Organization will help avoid personal and professional chaos.
• Structured approaches offer security against ‘out of the blue’
problems.
26. • Develop a support network through friends or colleagues to talk
with.
Ventilation
27. • Applies at home and work.
• Works as a good stress reducer.
• Relieves muscle tension.
• Improves breathing.
Humor
28. Diversion and Distraction
• Take time out, reduce stress level, calm down, think logically and get
away from things that bother you.
31. Quit smoking and alcohol
• Stop or at least your consumption to bare minimum.
32. Exercise
• Uses up excess energy released by the ‘Fight or Flight’ reaction,
improves blood circulation, lowers blood pressure, improves self
image.
• Increases social contacts.
33. Sleep
• Good stress reducer, plenty of daytime energy, wake refreshed after
night’s sleep.
34. Leisure
• Gives you a break from stress, provides social contact and provides
outlet for relief.