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21.03.2014 @ COSTI

WHAT IS STRESS ?

Stress is the body’s response to any

or emotional changes in life.

physical

This response includes the release of a hormone, adrenaline, in thebody. Adrenaline causes an increase in heart rate, breathing and inblood sugar levels

.It also diverts the

bloodflow from your

digestive system to your muscles (e.g. Leg muscles)

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Howstress affects us differently ?

1.Tension, anxiety (nervousness), worry, or

fear of the unknown and things

we can’t control.

Can you imagine such a situation…?

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Howstress

affects

us differently

con…?

2.Natural, physical

and emotionalreaction to achallenge.Can you imagine

such asituation in your life…?

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Csi

How stress affects us differently

con…

3.Positive

when kept in balance

an youtuation

imagine such ain your life …?

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CommonCourses

of Stress

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Common Courses of Stress

1.Causes of Stress at HomeDeath of spouse, family, near relative or friend.

Injury or illness of any family member.Marriage of self or son or daughter or brother

Separation or divorce from partner.

Pregnancy or birth of a new baby.

Children's behavior or disobedience.

Children's educational performance.

or sister.

Not sufficient money to raise your standard

of living.

Loss of money in burglary, pick-pocketed or share market.

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Common Courses of

2.Causes of Stress at workTo meet out the demands of the job.

Your relationship with colleagues.

To control staff under you.

To train your staff and take work from them.

Stress

Con….

Support you receive from your boss, colleagues and juniors.

Excessive work pressure.

To meet out deadlines.

To give new results.

To produce new publications if you are in research area.

Working overtime and on holidays.

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Talk

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Common Courses of

Stress

Con….

3.Negative Self-

Pessimistic thinking

Self criticism

Over analyzing

Common Courses

4.Mind Traps

ofStress

Con….

Unrealistic expectations

Taking things personally

All or nothing thinking

Exaggeration

Rigid thinking

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Common Courses of Stress

Con….

5.Some Other causes of stress

••

Somebodymisunderstands you.Setbackto yourpositionin society

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Allstressors

are

notequal…..

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All stressors are not equal

There is no single level of stress that is optimal for all people. Some are moresensitive owing to experiencesin childhood, the influence ofteachers, parents and religionetc.

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Different Signs of

Physical Signs of

Stress Emotional

Signs of Stress

Mental Signs of

Stress

Stress

Behavioral

Signsof Stress

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Acute

ChronicChallengers

Typeof Stresses 21.03.2014 @ COSTI

Type of Stresses

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Acute

Prepare

(Short Term) Stressyou for Flight or Flight

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Acute (Short Term) Stress….Con

Acute stress is usually for short time andmay be due to work pressure, meetingdeadlines pressure or minor accident, overexertion, increased physical activity,searching something but you misplaced it,or similar things.

Symptoms of this type of tension are headaches, back pain, stomach problems, rapid heartbeat, muscle aches or body pain etc.

Worst Case Scenario

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Chronic Stress .Con

In chronic stress situations, sufferers enter the exhaustion phase: emotional, physical and mental and behavioral

suffer heavily, the body

‘ adrenal exhaustion’

leading to decreased stresstolerance, progressive mental andphysical exhaustion, illness andcollapse.

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When People getstressed, ???????????

Pathways createbetween stress and disease

Pathways between stress and diseaseAppetite changes - too much or too little

Eating disorders - anorexia, bulimiaIncreased smoking

Restlessness

Play around

Nail biting

Stress Related Illnesses

Stress is not the same as ill-health,

but hasbeen related to such illnesses

as;

Cardiovascular disease

Immune system disease

Asthma

Diabetes

Stress Related Illnesses…ConDigestive disorders

Ulcers

Skin complaints - Headaches and migraines

Depression

What we can do to manage stress….?

We can change our likelihood (chance) to be exposed to a stressor or-We can change what we thinkstressor or

about the

-We can change the way we think aboutour coping resources.

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Problem focused coping

&

mechanism

Emotion focused

coping

mechanism

The best copperwho know when

is the

individualto use

whattype

of copping.

-Jason Satterfield

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Be Assertive

Assertiveness is about self confidence whichmeans having a positive

attitudetowardsyourselfandothers.

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Be Assertive.. Con

Assertiveness helps to situations, and will , in their frequency.

manage stressfultime, help to reduce

Lack of assertiveness often shows low self -esteem and low self - confidence. The keyassertiveness is verbal and non - verbalcommunication. Extending our range ofcommunication skills will improve ourassertiveness.

to

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Assertive People

Respect themselves and others

Take responsibility for actions andchoices

Ask openly for what they want

Disappointed if ‘want’ denied

Self - confidence remains intact

Not reliant on the approval of others

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Assertive SkillsEstablish good eye contact / don’t stareStand or sit comfortably - don’t

fidget

Talk in a firm, steady

Use body language

‘I think’ / ‘I feel’

‘What do you think?’

voice

‘How do you feel

?’

Concise and to the point

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Benefits

Higher self-esteem

Less self-conscious

Less anxious

Manage stress more

successfullyAppreciate yourself and others more

easily

Feeling of self-control21.03.2014 @ COSTI

Get Organised

Poor organisation is one common causes of stress. approaches offer security

of the mostStructuredagainst ‘out

of the blue’ problems. Prioritisingobjectives, duties and activities makesthem manageable and achievable.Don’t overload your mind.Organisation will help avoid personaland professional chaos.

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Time Management

Make a list

What MUST be done

What SHOULD be done

hat would you LIKE to do

Cut out time wasting

Learn to drop unimportant activities

Say no or delegate

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Management

Plan your day

et achievable goals

Don’t waste time making excuses

for not doing something

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Ventilation‘A problem shared is a problem halved’

Develop a support network through friends or colleagues to talk

with. It’s not always events that are stressful

but how we perceive them.

Writing a diary or notes may helprelease feelings but do not re-read whathas been written.

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Humour

Good stress - reducer

Applies at home and work

Relieves muscular tension

Improves breathing

Pumps endorphins into the bloodstream - the body’s natural painkillers

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Diversion and Distraction

Take time outGet away from things thatyou

Doesn’t solve the problem

Reduce stress level

Calm down

Think logically

bother

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Now the time for Relaxation

………..

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Thank

&

You

Have

AGood

Week

End

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