stress management by iqbal

STRESS MANAGEMENT

Before stress manages youPresented by:Group 3Self Management Skills

Goals

• To provide stress management education and awareness

• To provide physical wellness education.

• To provide the class with the basic management challenges for stress of the 21st century.

Objectives

• Increase use of healthy , proactive stress management techniques.

• Minimize use of unhealthy stress management techniques.

• Awareness from the basic challenges of 21st century for stress management.

• …..people are disturbed not by things,but by their perceptions of things…

-Epictetus-

STRESS

Stress is a general term that includes all the , physical, behavioral, emotional, and cognitive responses we make to a disruptive internal

or external event. Stress is a part of being alive. Stress becomes a problem for us when we have too

much stress and not enough resources to cope with it.

Theories

• According to engineering model ,stress is something that happens to us when we are exposed to a stressor.

• Transactional model says stress occurs when, the perceived demands of a situation exceed

the individuals perceived ability to handle those demands.

4 A’S OF STRESS MANAGEMENT

it’s helpful to think of the four As: • avoid,

• alter, • adapt, • accept.

Stressful life events TOP SIX1. Death of a spouse2. Divorce3. Marital separation4. Jail term5. Death of close family

member6. Personal injury or

illness

Bottom six1. Change in sleep

habits2. Change in eating

habits3. Vacation4. Eid 5. Minor violations of

law6. Marriage

Work-related stress

• Poor relationships with colleagues

• an unsupportive boss

• Lack of consultation and communication

• Too much interference with your private, social or family life

• Too much or too little to do

Work related stress

• Too much pressure, with unrealistic deadlines

• Work that's too difficult or not demanding enough

• Lack of control over the way the work is done • Poor working conditions

Work related stress

• Being in the wrong job

• Feeling undervalued

• Insecurity and the threat of unemployment

Should WE Eliminate Stress from OUR Lives?

• Our goal is not to eliminate stress but, to learn how to manage it and how to use it to

help us .

• What we need to do is find the optimal level of stress which will individually motivate but not overwhelm each of us .

Kinds of Stress1. ACUTE STRESS a) DANGERb) ISOLATIONc) HUNGER 2.CHRONIC STRESS a) ON GOING RELATIONSHIP CONFLICTSb) LACK OF PERSONAL RELATION SHIPc) PROMOTION OR ADMINISTRATIVE CONFLICTS SUCH AS PAY OR WORKING CONDITIONS 3. ANXIETY

Kinds of effects associated with the stressed state

Psychologists have argued that there are four major kinds of effects associated with the stressed state,

Emotional effects• Feelings of anxiety and depression• Increased physical tension• Increased psychological tension

2. Physiological effects• Release of adrenaline and noradrenalin• shut-down of digestive system• Expansion of air passages In lungs• Increased heart rate• Constriction of blood vessels

3. Cognitive effects• Poor concentration• Increased distractibility• Reduced short term memory capacity

4. Behavioral effects• Increased absenteeism• Disrupted sleep patterns• Reduced work performance

Stress inititors• Stress is uniquely personal.• Our response to stress is a unique combination

of bodily reactions, thoughts feelings and behaviors.

Factors Affecting our personal stress level

Internal factors• Physical health• Genetic vulnerabilities

FACTORS OF STRESS

External factors• Medical care• Finances• Skills and training• Support systems• Counseling• Frequency of stressors occurrence• Intensity of stress's occurrence

FACTORS OF STRESS

• Mental health• Self-esteem• Temperament• Self confidence• Cultural expectations• Cultural definitions

Causes of stress

• Stressful life events• Noise pollution• Heat• Technological threats• Architecture• Uneven distribution of life facilities

Stress Impact

• 43% of all adults suffer adverse health effect due to stress.

• 75-90% of all visits to primary care physicians are for stress related complaints.

• Impaired task performance: your ability of performing certain tasks decrease

• Burn out: it is a state of exhaustion

•Reduced negative organizational stress •Increased individual productivity and responsibility •Better team communications and morale

STRESS MANAGEMENT TRAININGBENEFITS TO THE INDIVIDUAL

•Reduced personal stress• •Improved decision making

•Increased productivity

•Connecting better to family & friends

•More value, balance & happiness every day

Managing the stress

• Unhealthy ways:

• Drugs and sleeping pills.• Overeating or undereating • Zoning out for hours in front of the TV or computer • Withdrawing from friends, family, and activities • Procrastinating • Filling up every minute of the day to avoid facing problems • Taking out your stress on others (lashing out, angry outbursts, physical

violence)

Stress management strategy #1:

• Avoid unnecessary stress

• Learn how to say “no”

• Avoid people who stress you out

• Take control of your environment.

Stress management strategy #2:• Alter the situation:

• Express your feelings instead of bottling them up.

• Be willing to compromise.

• Be more assertive

• Time Management.

Stress management strategy #3:

• Adapt to the stressor:

• Reframe problems

• Look at the big picture

• Adjust your standards.

• Focus on the positive.

Stress management strategy #4:• Accept the things you can’t change:

• Don’t try to control the uncontrollable

• Look for the upside

• Share your feelings

• Learn to forgive

Stress management strategy #5:

Healthy ways to relax and recharge

Go for a walk. Spend time in nature. Call a good friend. Sweat out tension with a good workout. Write in your journal. Take a long bath. Light scented candles Savor a warm cup of coffee or tea. Play with a pet. Work in your garden. Get a massage. Curl up with a good book. Listen to music. Watch a comedy

Stress management strategy #6:

• Adopt a healthy lifestyle:

• Exercise regularly• Eat a healthy diet• Reduce caffeine and sugar• Avoid alcohol, cigarettes, and drugs.• Get enough sleep.