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Stress Management
• 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
• 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?
• Worry
• Tension
• Tired
• Frightened
• Depressed
• Anger
Stress Feeling
Types of Stressors
• Internal Stressors
• External Stressors
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
• 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
• 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.)
Types of Stress
• Positive Stress
• Negative Stress
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.
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.
Manifestation of Stress
• Stomach or bowel upset.
• Headaches.
• Backaches.
• Muscle tension.
• Change in eating habits: lost of
appetite or overeating.
• Restlessness/irritability.
• Fatigue.
Physical
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
Psychological
• Increased anger
• Emotional outbursts
• Excessive fear
• Worry
• Confusion
• Increased anxiety
• Decreased self-confidence
• Depression
Managing Stress
• ABC strategy
• Change your thinking
• Change your behavior
• Change your lifestyle
Stress Control
ABC strategy
• 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
Change your thinking
• 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
Positive Thinking
• Focus on your strengths, look for opportunities, seek out the positive
make a change.
• Learn from the stress you are under.
Change your behavior
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.
Get Organized
• Organization will help avoid personal and professional chaos.
• Structured approaches offer security against ‘out of the blue’
problems.
• Develop a support network through friends or colleagues to talk
with.
Ventilation
• Applies at home and work.
• Works as a good stress reducer.
• Relieves muscle tension.
• Improves breathing.
Humor
Diversion and Distraction
• Take time out, reduce stress level, calm down, think logically and get
away from things that bother you.
Change your lifestyle
Diet
• Healthy eating habits, salt and caffeine (stimulant).
Quit smoking and alcohol
• Stop or at least your consumption to bare minimum.
Exercise
• Uses up excess energy released by the ‘Fight or Flight’ reaction,
improves blood circulation, lowers blood pressure, improves self
image.
• Increases social contacts.
Sleep
• Good stress reducer, plenty of daytime energy, wake refreshed after
night’s sleep.
Leisure
• Gives you a break from stress, provides social contact and provides
outlet for relief.
Relaxation
• Lowers blood pressure, promotes sleep, reduces pain and eases
muscle tension.
Closing Thought
Stress management

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Stress management

  • 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?
  • 4. • Worry • Tension • Tired • Frightened • Depressed • Anger Stress Feeling
  • 5. Types of Stressors • Internal Stressors • External Stressors
  • 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.)
  • 9. Types of Stress • Positive Stress • Negative Stress
  • 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
  • 15. Psychological • Increased anger • Emotional outbursts • Excessive fear • Worry • Confusion • Increased anxiety • Decreased self-confidence • Depression
  • 17. • ABC strategy • Change your thinking • Change your behavior • Change your lifestyle Stress Control
  • 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.
  • 30. Diet • Healthy eating habits, salt and caffeine (stimulant).
  • 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.
  • 35. Relaxation • Lowers blood pressure, promotes sleep, reduces pain and eases muscle tension.