Stress management

A challenge

Can we challenge it?

Setting the canvas…―Stress is not what happens to us. It's our

response TO what happens.

And RESPONSE is something we can chooseSlide 2

Human for the sake of getting a living forget to

live.....

Stress & Anxiety

Stress & Anxiety

THE SANSKRIT CHARACTER FOR FUNERAL IS STRIKINGLY SIMILAR TO THE SANSKRIT CHARACTER FOR WORRY…ONE BURNS THE DEAD WHILE THE OTHER BURNS THE LIVING….

“STRESS IS DEFINED AS THE ANTICIPATION OF INABILITY TO RESPOND ADEQUATELY TO PERCIVED DEMAND, ACCOMPAINED BY ANTICIPATION OF NEGATIVE CONSEQUENCES FOR INADEQUATE RESPONSE”

- JOSEPH E.McGRATH

FOUR TYPES OF STRESS

1. General Stress:

» Everyone has this kind of stress

» It resolves itself within a day or two

» No intervention is necessarily required

FOUR TYPES OF STRESS2. Cumulative Stress:

Stress builds up in your body

It becomes more difficult to alleviate your symptoms

You may have more serious physical symptoms

You may have more serious mental anguish


3. Acute Traumatic Stress:

Critical Incident Stress

Produces considerable psychological distress

A normal reaction to abnormal events


4. Post Traumatic Stress:

Severe stress produced

by severe psychological

trauma

Created by unresolved

Critical Incident Stress

Produces lasting

changes

Anxiety & Stress – The Causes

WORK OVERLOAD

TIME PRESSURES

POOR QUALITY OF SUPERVISION

INSECURE JOB CLIMATE

LACK OF PERSONAL CONTROL

INADEQUATE AUTHORITY TO MATCH RESPONSIBLITIES

ROLE CONFLICT AND AMBIGUITY

DIFFRENCE BETWEEN COMPANY AND EMPLOYEE VALUES

FRUSTRATION

TECHNOLOGY WITH INADEQUATE TRAINING AND SUPPORT

Anxiety & Stress – The

Causes……..Contd.

Work overload

Quantitative: too much to do in too short a time

Qualitative: work that is too difficult

Quantitative has increased in recent years due to downsizing

Work under load – work that is too simple or insufficient to fill one’s time

Both of these impact stress and health, appears that a moderate amount of stress is optimal

Anxiety & Stress – The

Causes……..Contd.

Organizational Change – if not hardy, change causes stress in individuals. Can be reduced by including employees in planning

Role Ambiguity – unstructured or poorly defined job responsibilities (expected standards, methods, schedules)

Role Conflict – conflict between job demands and employee’s personal standards

Anxiety & Stress

It’s Effect

on our Life

General Adaptation Syndrome

Stage I - Alarm Reaction

The ―fight or flight‖ response which causes you to

be ready for physical activity

However, it decreases the effectiveness of the

immune system which makes you more

susceptible to illness


Stage II – Stage of adaptation

If stress continues, the body adapts to the

stressors it is being exposed to

If the stressor is starvation, the person

experiences a reduced desire for physical activity

to conserve energy, and the absorption of

nutrients from any food intake is maximized


Stage III – Stage of Exhaustion

Stress persists for a long time

The body’s resistance may be reduced or

collapse quickly

People who experience long-term stress may

have heart attacks, severe infections, or chronic

pain or illness

Short Term Physical Stress Symptoms

Dry mouth

Cool skin

Cold hands and feet

Increased sweating

Rapid breathing

Faster heart rate

Tense muscles

Feelings of nausea

Butterflies in your stomach

Diarrhea

A desire to urinate

Long Term Physical Stress Symptoms

Insomnia

Change in Appetite

Sexual disorders

Aches and pains

Frequent colds

Feelings of intense and

long-term tiredness

Prone to illness

BEHAVIORAL STRESS SYMPTOMS

Over reacting

Emotional

Defensive

Irritable

Irrational

Defensive

Hostile

Critical

Aggressive

» Yawning

» Talking too fast

» Talking too loud

» Fiddling

» Twitching

» Nail biting

» Grinding teeth

» Drumming fingers

» Pacing

BEHAVIOR STRESS SYMPTOMS

These symptoms will have a negative affect on your

performance

By reducing your effectiveness

Making you accident prone

Causing you to be forgetful

Causing you to be very negative

You may neglect your appearance

You may make poor judgments

Causing you to make more mistakes

Increasing your absenteeism

PERFORMANCE STRESS SYMPTOMS

You may not make good decisions

Your fine motor skills are affected

You may no longer enjoy your work

Your attention span may be affected

You may have more negative thoughts

Your self confidence will suffer

You may have difficulty concentrating

All of your positive energy is consumed

Physiological Signs of Stress

Immediate Changes

Increased cardiac output

Increased circulation

Increased BP, RR

Increased sweating

Piloerection (Goose

Bumps)

Pupil dilatation

Decreased salivation

» Decreased gastric motility

» Hyper alertness

» Increased blood sugar

» Use of blood glucose

» Decreased stored energy

» Increased fatty acids

» Increased metabolism

Emotional Signs of Stress

Denial

Fear

Depression

Grief

Anger

Worry

Uncertainty

» Hopelessness

» Helplessness

» Feeling lost

» Wishing to hide

» Anxiety

» Panic

» Inappropriate

Emotions

Cognitive Signs & Symptom

Difficulty Making Decisions

Confusion

Difficulty Naming Familiar Items

Poor Concentration

Blaming Others

Memory Problems

Replaying Events Over & Over

Behavioral Signs of Stress

Withdrawal

Suspiciousness

Excessive Humor or Silence

Increased Smoking, Alcohol or Food

Change in Activity Level

Angry Outbursts

Crying Spells

Negative Self-Talk

The Worrier Voice - ―What if…..?‖

Make a plan then get it out of your head.

The Critic Voice - ―How stupid…..‖

Recognize what is really true.

The Victim Voice - ―I’ll never be able to…..‖

There is always something to do to work toward a

goal.

The Perfectionist - ―I should……‖

Assess your unrealistic expectations of yourself.

Physical Symptoms of Anxiety

Increased Muscle Tension

Dizziness

Rapid Heartbeat

Shortness of Breath

Queasy Stomach

Dry Mouth

Increased Perspiration

Problems with Sleep

Solution

Problem well stated is half solved…we should learn

to listen to our problem first

Treating Stress in the Workplace

Organizational Techniques

Provide sufficient support for change

Provide sense of control through participation

Clearly define employee roles

Eliminate work over and under load

EAPs for stress reduction (teach coping

strategies)

Provide opportunity for social support (formal or

informal)

Treating Stress in the Workplace

Organizational Techniques

Provide sufficient support for change

Provide sense of control through participation

Clearly define employee roles

Eliminate work over and under load

EAPs for stress reduction (teach coping

strategies)

Provide opportunity for social support (formal or

informal)

Individual Techniques for Stress

Reduction

Exercise

Relaxation Training

Biofeedback

Behavior Modification

Stress Management

Add life to the days not days to the life…


Reduction

Take a Deep Breath and Count to Ten

Stand up and stretch. Remember relaxation is the opposite of stress.

―We don’t laugh because we are happy…We are happy because we laugh"

Stand up and smile. Try it! You’ll feel better!

Take a short walk. If you’re at work, take a bathroom break or get a glass of water. Do something that changes your focus. When you come back to the problem, chances are it won’t seem nearly as insurmountable.


Reduction

Every cloud has a silver lining. After all, rain makes

things grow! Ben Franklin found good in a bolt of

lightning. Find the good in your stressful situation by

listing the negative surges and determining what it will

take to make them into positive charges!

―A Man's Got to Know His Limitations—‖

Knowing yourself and your limits may be the most

important way to manage stress effectively

Quit blaming yourself.

Be pro-active in finding peace.

When you need help, get help.

Other Tips:

Get a good night's rest.

Eat healthily.

Listen to your favorite music.

Exercise, participate in a sport or engage in fun activity.

Plan out your time and prioritize.

Talk to a friend about your problems, don't hold it in.

Get a massage.

Take a nap.

Take a warm bath.

Read a book or watch TV

Final Remarks

Final Remarks

―Laughter and tears are both responses to

frustration and exhaustion . . .I myself prefer to

laugh, since there is less cleaning up to do

afterward.‖

-Kurt

Vonnegut

Heaven on Earth is a choice you must make,

not a place we must find…

-Wayne Dyer

SHAKESPEAR SAID…..

DON’T WORRY….. BECAUSE IF YOU ARE WORRIED YOU GET A

WRINKLE. SO WHY DON’T YOU SMILE AND GET A DIMPLE .ALWAYS

SMILE AND BE HAPPY……..

THANK YOU

Stress management

Education