Stress management

Bahauddin Zakariya University, Multan
Bahauddin Zakariya University, MultanStudent at Bahauddin Zakariya University um Bahauddin Zakariya University, Multan
STRESS
MANAGEMENT
Prepared By
ZUMAR ATTA ULLAH
Institute of Advanced Materials,
B.Z.U. Multan
Presentation Outline
1. What is Stress?
2. Types of Stress
3. Symptoms of Stress
4. Major causes of Stress
5. How to Cope with Stress
WHAT IS STRESS?
 Stress is your mind and body’s response or
reaction to a real or imagined threat, event or
change.
 The threat, event or change are commonly
called stressors. Stressors can be internal
(thoughts, beliefs, attitudes) or external (loss,
tragedy, change).
WHAT IS STRESS?
 Stress is the reaction people have to excessive
pressures or other types of demand placed upon
them. It arises when they worry that they can’t
cope.
 Stress is the “wear and tear” our minds and
bodies experience as we attempt to cope with our
continually changing environment.
DEFINITION
S = P > R
Stress occurs when the pressure is greater than the resource.
STRESS FEELINGS
•Worry
•Tense
•Tired
•Frightened
•Elated
•Depressed
•Anxious
•Anger
TYPES OF STRESSORS
• External
• Internal
EXTERNAL STRESSORS
• Physical Environment
• Social Interaction
• Organizational
• Major Life Events
• Daily Hassles
PHYSICAL ENVIRONMENT
• Noise
• Bright Lights
• Heat
• Confined Spaces
SOCIAL INTERACTION
• Rudeness
• Bossiness
• Aggressiveness by others
• Bullying
ORGANIZATIONAL
• Rules
• Regulations
• Deadlines
MAJOR LIFE EVENTS
• Birth
• Death
• Lost job
• Promotion
• Marital status change
DAILY HASSLES
• Commuting
• Misplaced keys
• Mechanical breakdowns
INTERNAL STRESSORS
• Lifestyle choices
• Negative self-talk
• Mind traps
• Personality traits
LIFESTYLE CHOICES
• Caffeine
• Lack of sleep
• Overloaded schedule
NEGATIVE SELF-TALK
• Pessimistic thinking
• Self criticism
• Over analyzing
MIND TRAPS
• Unrealistic expectations
• Taking things personally
• All or nothing thinking
• Exaggeration
• Rigid thinking
PERSONALITY TRAITS
• Perfectionists
• Workaholics
TYPES OF STRESS
• Negative Stress
• Positive Stress
NEGATIVE STRESS
• It is contributory factor in minor conditions,
such as headaches, digestive problems, skin
complaints, insomnia and ulcers, etc.
• Excessive, prolonged and unrelieved stress
can have a harmful effect on mental, physical
and spiritual health.
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.
ENDOCRINE SYSTEM
• Stress response controlled by the Endocrine
System.
•Demands on the physical or mental systems
of the body result in hormone secretion
(Insulin, Glucagon, Adrenaline, Testosterone,
Estrogen and Progesterone etc.)
ENDOCRINE SYSTEM
RESPONSES
• Increased pupil dilatation
• Perspiration
• Increased heart rate and blood pressure
• Rapid breathing
• Muscle tenseness
• Increased mental alertness
GENERAL ADAPTATION
SYNDROME
• Alarm Response
• Adaptation
• Exhaustion
ALARM RESPONSE
• This is the “Fight
or Flight” response
that prepares the
body for immediate
action.
ADAPTATION PHASE
• If the source persists, the body prepares for
long-term protection, secreting hormones to
increase blood sugar levels. This phase is
common and not necessarily harmful, but
must include periods of relaxation and rest to
counterbalance the stress response. Fatigue,
concentration lapses, irritability and lethargy
result as the stress turns negative.
EXHAUSTION
• In chronic stress situations, sufferers enter
the exhaustion phase: emotional, physical and
mental resources suffer heavily, the body
experiences ‘adrenal exhaustion’ leading to
decreased stress tolerance, progressive mental
and physical exhaustion, illness and collapse.
SYMPTOMS OF STRESS
• Physical Symptoms
• Mental Symptoms
• Behavioral Symptoms
• Emotional Symptoms
PHYSICAL SYMPTOMS
• Sleep pattern changes
• Fatigue
• Digestion changes
• Headaches
• Aches and pains
• Infections
• Indigestion
• Dizziness
• Fainting
• Sweating & trembling
• Tingling hands & feet
• Breathlessness
• Palpitations
• Missed heartbeats
MENTAL SYMPTOMS
• Lack of concentration
• Memory lapses
• Difficulty in making decisions
• Confusion
• Disorientation
• Panic attacks
BEHAVIORAL SYMPTOMS
• Appetite changes – too much or too little
• Eating disorders – anorexia, bulimia
• Increased smoking and intake of drugs
• Restlessness
• Fidgeting
• Nail biting
• Hypochondria
EMOTIONAL SYMPTOMS
• Bouts and depression
• Impatience
• Fits of rage
• Tearfulness
• Deterioration of personal hygiene and
appearance
STRESS RELATED TO
ILLNESSES
Stress is not the same as ill-health,
but has been related to such illness as;
• Cardiovascular disease
• Immune system disease
• Asthma
• Diabetes
• Digestive disorders
• Ulcers
• Skin complaints - psoriasis
• Headaches and migraines
• Pre-menstrual syndrome
• Depression
Major Causes of Stress
Some of these may include:
Being fired
Being Promoted or Demoted
Moving/Relocation
Marriage/Divorce
Pregnancy
Death of family or friends
•These are just examples of major life changes that can have a
serious impact on our lives and cause our bodies to react with stress.
Often times, the most common and stressful things happen on a daily
basis.
How Can You Cope With Stress?
1. Time Management. It can be a huge cause for
stress in many peoples’ lives. Consider taking a
class or course or reading information available
online or in magazines or books on how to better
manage your time and tasks.
2. Schedule. You may get more done with less
stress if you make a schedule. Think about which
things are most important, and put those at the
top of your schedule/list to do those things first.
3. Take good care of yourself. Exercise, get
plenty of rest, try to eat well, and don't smoke.
4. Stop negative thoughts. Easier said then done
right? Well, it’s a skill that would be beneficial
to develop. Try writing down your worries and
work on letting go of things you cannot change.
Don’t worry about things that have past. Focus
on the positives and the future that you can still
impact.
5. Speak up. Assertive communication can help
you express how you feel in a thoughtful, tactful
way.
6. Ask for help. People who have a strong
network of family and friends manage stress
better.
7. Do something you enjoy. A hobby, a bath,
meditation, walking, or volunteering are good,
helpful ways to help you feel better and relieve
stress. Listen to relaxing music.
8. Keep a journal. Try including dates, time of
day, time of year, current events in your life, even
your food intake and exercise routine (if any).
9. Focus on the present. Try meditation, imagery
exercises, or self-hypnosis. Don’t keep thinking
back to your mistakes and reliving the negative
things that happened. There is nothing you can
do about it. Let it go and look ahead, not behind.
THANK YOU!
For consult
Please contact
Email: Zumar.atta.ullah.18@gmail.com
or Zumar.attaullah@outlook.com
1 von 42

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Stress management

  • 1. STRESS MANAGEMENT Prepared By ZUMAR ATTA ULLAH Institute of Advanced Materials, B.Z.U. Multan
  • 2. Presentation Outline 1. What is Stress? 2. Types of Stress 3. Symptoms of Stress 4. Major causes of Stress 5. How to Cope with Stress
  • 3. WHAT IS STRESS?  Stress is your mind and body’s response or reaction to a real or imagined threat, event or change.  The threat, event or change are commonly called stressors. Stressors can be internal (thoughts, beliefs, attitudes) or external (loss, tragedy, change).
  • 4. WHAT IS STRESS?  Stress is the reaction people have to excessive pressures or other types of demand placed upon them. It arises when they worry that they can’t cope.  Stress is the “wear and tear” our minds and bodies experience as we attempt to cope with our continually changing environment.
  • 5. DEFINITION S = P > R Stress occurs when the pressure is greater than the resource.
  • 7. TYPES OF STRESSORS • External • Internal
  • 8. EXTERNAL STRESSORS • Physical Environment • Social Interaction • Organizational • Major Life Events • Daily Hassles
  • 9. PHYSICAL ENVIRONMENT • Noise • Bright Lights • Heat • Confined Spaces
  • 10. SOCIAL INTERACTION • Rudeness • Bossiness • Aggressiveness by others • Bullying
  • 12. MAJOR LIFE EVENTS • Birth • Death • Lost job • Promotion • Marital status change
  • 13. DAILY HASSLES • Commuting • Misplaced keys • Mechanical breakdowns
  • 14. INTERNAL STRESSORS • Lifestyle choices • Negative self-talk • Mind traps • Personality traits
  • 15. LIFESTYLE CHOICES • Caffeine • Lack of sleep • Overloaded schedule
  • 16. NEGATIVE SELF-TALK • Pessimistic thinking • Self criticism • Over analyzing
  • 17. MIND TRAPS • Unrealistic expectations • Taking things personally • All or nothing thinking • Exaggeration • Rigid thinking
  • 19. TYPES OF STRESS • Negative Stress • Positive Stress
  • 20. NEGATIVE STRESS • It is contributory factor in minor conditions, such as headaches, digestive problems, skin complaints, insomnia and ulcers, etc. • Excessive, prolonged and unrelieved stress can have a harmful effect on mental, physical and spiritual health.
  • 21. 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.
  • 22. ENDOCRINE SYSTEM • Stress response controlled by the Endocrine System. •Demands on the physical or mental systems of the body result in hormone secretion (Insulin, Glucagon, Adrenaline, Testosterone, Estrogen and Progesterone etc.)
  • 23. ENDOCRINE SYSTEM RESPONSES • Increased pupil dilatation • Perspiration • Increased heart rate and blood pressure • Rapid breathing • Muscle tenseness • Increased mental alertness
  • 24. GENERAL ADAPTATION SYNDROME • Alarm Response • Adaptation • Exhaustion
  • 25. ALARM RESPONSE • This is the “Fight or Flight” response that prepares the body for immediate action.
  • 26. ADAPTATION PHASE • If the source persists, the body prepares for long-term protection, secreting hormones to increase blood sugar levels. This phase is common and not necessarily harmful, but must include periods of relaxation and rest to counterbalance the stress response. Fatigue, concentration lapses, irritability and lethargy result as the stress turns negative.
  • 27. EXHAUSTION • In chronic stress situations, sufferers enter the exhaustion phase: emotional, physical and mental resources suffer heavily, the body experiences ‘adrenal exhaustion’ leading to decreased stress tolerance, progressive mental and physical exhaustion, illness and collapse.
  • 28. SYMPTOMS OF STRESS • Physical Symptoms • Mental Symptoms • Behavioral Symptoms • Emotional Symptoms
  • 29. PHYSICAL SYMPTOMS • Sleep pattern changes • Fatigue • Digestion changes • Headaches • Aches and pains • Infections • Indigestion
  • 30. • Dizziness • Fainting • Sweating & trembling • Tingling hands & feet • Breathlessness • Palpitations • Missed heartbeats
  • 31. MENTAL SYMPTOMS • Lack of concentration • Memory lapses • Difficulty in making decisions • Confusion • Disorientation • Panic attacks
  • 32. BEHAVIORAL SYMPTOMS • Appetite changes – too much or too little • Eating disorders – anorexia, bulimia • Increased smoking and intake of drugs • Restlessness • Fidgeting • Nail biting • Hypochondria
  • 33. EMOTIONAL SYMPTOMS • Bouts and depression • Impatience • Fits of rage • Tearfulness • Deterioration of personal hygiene and appearance
  • 34. STRESS RELATED TO ILLNESSES Stress is not the same as ill-health, but has been related to such illness as; • Cardiovascular disease • Immune system disease • Asthma • Diabetes • Digestive disorders
  • 35. • Ulcers • Skin complaints - psoriasis • Headaches and migraines • Pre-menstrual syndrome • Depression
  • 36. Major Causes of Stress Some of these may include: Being fired Being Promoted or Demoted Moving/Relocation Marriage/Divorce Pregnancy Death of family or friends •These are just examples of major life changes that can have a serious impact on our lives and cause our bodies to react with stress. Often times, the most common and stressful things happen on a daily basis.
  • 37. How Can You Cope With Stress? 1. Time Management. It can be a huge cause for stress in many peoples’ lives. Consider taking a class or course or reading information available online or in magazines or books on how to better manage your time and tasks. 2. Schedule. You may get more done with less stress if you make a schedule. Think about which things are most important, and put those at the top of your schedule/list to do those things first.
  • 38. 3. Take good care of yourself. Exercise, get plenty of rest, try to eat well, and don't smoke. 4. Stop negative thoughts. Easier said then done right? Well, it’s a skill that would be beneficial to develop. Try writing down your worries and work on letting go of things you cannot change. Don’t worry about things that have past. Focus on the positives and the future that you can still impact.
  • 39. 5. Speak up. Assertive communication can help you express how you feel in a thoughtful, tactful way. 6. Ask for help. People who have a strong network of family and friends manage stress better.
  • 40. 7. Do something you enjoy. A hobby, a bath, meditation, walking, or volunteering are good, helpful ways to help you feel better and relieve stress. Listen to relaxing music. 8. Keep a journal. Try including dates, time of day, time of year, current events in your life, even your food intake and exercise routine (if any).
  • 41. 9. Focus on the present. Try meditation, imagery exercises, or self-hypnosis. Don’t keep thinking back to your mistakes and reliving the negative things that happened. There is nothing you can do about it. Let it go and look ahead, not behind.
  • 42. THANK YOU! For consult Please contact Email: Zumar.atta.ullah.18@gmail.com or Zumar.attaullah@outlook.com