Stress management

• What is Stress

• Describe Stress, its causes & common symptoms

• Effects of Stress (Positive & Negative)

• Establish the link between stress & Time Mgmt

• Impact of Stress on personal and professional life

• Identify your stress levels and ways to overcome it

• Stress Management Strategies

• Solutions for reducing Stress

Learning Outcomes

• Stress is response to any situation we find challenging, frightening, or difficult.

• Stress is your body’s way of responding to any kind of demand. It’s a body uncertain response to the demand made on it.

What is Stress

• Stress as physical, mental or emotional response to events that causes body or mental tension.

• Stress is any outside force or event that has an effect on our body or mind.

What is Stress

Is Stress always Negative?

1. General Stress

Every one has this stress, resolved in a day or few hours. It’s a temporary situation.

3 Types of Stress

Types of Stress

2. Acute Stress

Acute stress is usually for short time and may be due to work pressure. Meeting deadlines or minor accident, over exertion. Headache, back pain, stomach problems or muscle ashes or body pain.

Types of Stress

3. Chronic Stress

Most serious stress of all the three types. Chronic stress destroys bodies, minds and lives, prolonged stress, exists for weeks, months or even years. Due to poverty, chronic illness successive failures in life etc.

People suffering get used to it Chronic Stress comes when a person never sees a way out of a miserable situation. With no hope, the individual gives up searching for solutions.

Types of Stress

• Behavioral Symptoms – Productivity – Turn Over – Absenteeism

• Physiological Symptoms – High BP – Heart Disease – Headache

• Psychological Symptoms – Anxiety – Depression – Not satisfied with job

Symptoms of Stress

• Lack of Concentration

• Panic Attacks

• Memory Lapses

• Confusion

• Difficulty in making decisions

Mental Symptoms

• Bouts of depression

• Impatience

• Tearfulness

• Fits of rage /Aggressive Behavior

• Disorientation of personal appearance

Emotional Symptoms

• Restlessness

• Increased smoking

• Nail Biting

• Appetite disorders- too much or too little

• Eating disorders

Behavioural Symptoms

• Environmental Factors – Economic uncertainty – Political uncertainty – Technology change

• Organizational Factors – Task demand – Job role demand – Interpersonal demand

• Personal Factors – Family problems – Economic problems – Personality

Sources of Stress

• Workplace Culture

• Bad Boss

• Difficult Tasks

• Job Insecurity

• Poor Performance

• Technology

• Co-Workers

• High Demand Performance

• Personal and Family Issues

Causes of Stress

There are two types of Stressors- Initiators

• Eustress- good stress that promotes growth

• Distress – bad, negative or destructive stress

Eustress.vs.Distress

Is stress Necessary for Growth? Positive Stress promotes growth,

• Physical

• Mental

• Emotional

Positive Stress” has the following characteristics.

Positive Energy

Positive Thinking

• Improves performance in “Personal and Professional” life.

• Feels Exciting

Distress, or “Negative Stress” can disturb the body's internal balance, leading to mental and physical and problems which are already explained.

Excessive, prolonged and unrelieved stress can have a harmful effect on mental, physical and spiritual health. Feels unpleasant, decreases performance.

What is Distress

• Improved Job Performance

• High Efficient at workplace

• Improved employee attitude

• Motivation

• Mental Alertness

Advantages of Good Stress

• Bad stress has disadvantage because it potentially raises your heart rate and weaken your immune system.

• It can be a factor in poor decision making, because under stress we may not think logically. Negative Stress like, Acute and Chronic Stress.

Disadvantages of Bad Stress

• Identify the stressor

• Recognize why and how you are reacting to the stressor

• Add humor in your life

Steps to Assist in Dealing with Stress

• Get Organized

• Make time for yourself and learn to relax

• Do not talk each other in stress or angry mood

• Accept that there are events that you cannot control.

• Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive.

• Eat healthy, well-balanced meals.

• Learn to manage your time more effectively.

• Make time for hobbies and interests.

Tips / Solutions for reducing Stress

• Surround yourself with positive people.

• Take time outside of work to relax.

• Do not bring your trouble at home.

• Enjoy leisure time.

• Listen to music

• Relax

• Do not become emotional.

Tips for reducing Stress At Work

Negative self-talk Positive thinking

• I never done it before. It’s an opportunity to learn something new.

• Its too complicated. I will tackle it from a different angle.

• I don’t have the resources. Necessity is the mother of invention.

• There is no way it will work. I can try to make it work.

• Its too radical a change. Let’s take a chance.

Reduce stress by eliminating “Negative Self Talk

• Higher Self Esteem

• Feeling of Self Control

• Appreciate yourself and others more easily

• Determine for daily Goals

• Less Anxiety

• Manage stress more successfully

Benefits of Stress Management

Thank You!

Asiya Qasim