stress management presentation - dnv

7/26/2019 Stress Management Presentation - DNV

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StressManagement

What doesnt KILLyou will onlymake you STRONGER.


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Program Outline

I Understanding Stress

II Effects of Stress

III Sources of Stress

IV Stress Management

Techniques


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UNDERSTANDING

STRESS


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What is Stress?

Importance, significance,or emphasis placed onsomething

An applied force or systemof forces that tends tostrain or deform a body

A stimulus to change from

the externalor internalenvironment


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What is Stress?

Dr. Hans Selye Father of StressTheory

"the nonspecific response of thebody to any demand made upon it."

stress is not necessarily somethingbad it all depends on how youtake it.


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What is Stress?

Dr. Richard S. Lazarus

Stress is a condition or feelingexperienced when a person perceivesthat

demands exceed the personal and socialresources the individual is able tomobilize.

Eustressenhances function Distressdetrimental to function


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Stress:

A matter of judgmentIn becoming stressed, people musttherefore make two main judgments:

They must feel threatened by thesituation, and They must doubt that their

capabilities and resources aresufficient to meet the threat.


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Stress and Your Performance

Positive effects of pressure Sportsmen and women flood their

bodies with fight-or-flight adrenaline

to power an explosive performance. Deadlines are used to motivate peoplewho seem bored or unmotivated

and the Negative When you feel out of control or when

performance suffers


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Pressure and Performance-The Inverted U


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Stress Reaction Mechanisms

Fight-or-Flight Response Basic survival instinct Outpouring of adrenaline

Very short term Provides the strength and energy toeither fight or run away from danger


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Fight-or-Flight Response increase in heart rate and blood pressure (to

get more blood to the muscles, brain andheart),

faster breathing (to take in more oxygen), tensing of muscles (preparation for action), increased mental alertness and sensitivity of

sense organs (to assess the situation and actquickly),


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Fight-or-Flight Response increased blood flow to the brain, heart andmuscles (the organs that are most important indealing with danger)

less blood to the skin, digestive tract, kidneys

and liver (where it is least needed in times ofcrisis). increase in blood sugar, fats and cholesterol

(for extra energy) rise in platelets and blood clotting factors (to

prevent hemorrhage in case of injury)


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Common Symptoms

of Stress Physical:fatigue, headache, insomnia,muscle aches/stiffness (especially

neck, shoulders and low back), heartpalpitations, chest pains, abdominalcramps, nausea, trembling, coldextremities, flushing or sweating andfrequent colds.


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Common Symptoms

of Stress Mental:decreasein concentrationand memory,indecisiveness,mind racing orgoing blank,

confusion, loss ofsense of humor.


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Common Symptoms

of Stress Emotional:anxiety,nervousness,depression, anger,frustration, worry,fear, irritability,impatience, short

temper.


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Common Symptoms

of Stress Behavioral:pacing, fidgeting, nervoushabits (nail-biting, foot-tapping),

increased eating, smoking, drinking,crying, yelling, swearing, blaming andeven throwing things or hitting.


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Physiological Response

to Stress Adrenaline (Epinephrine) and other hormones arereleased to intensify body functions

Increases breathing, heart rate and blood

pressure Rapid production of ENERGY

Other hormones shut down functions unnecessaryduring the emergency

Growth, reproduction and the immune systemall go on hold


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Interferes with clear judgment and makes it

difficult to take the time to make good decisions.

Can seriously reduce your enjoyment of your work

Gets in the way of fine motor control.Causes difficult situations to be seen as a threat,

not a challenge.

Damages the positive frame of mind you need for

high quality workConsumes mental energy in distraction, anxiety,

frustration and temper. This is energy that should be

devoted to the work in hand.

Short Term

Performance Effects


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Worry or anxiety

Confusion & inability to concentrate or make decisions

Feeling ill

Feeling out of control or overwhelmed by events

Mood changes (Depression, Frustration, Hostility,

Helplessness, Impatience & Irritability, Restlessness)

Being more lethargic

Difficulty sleeping

Drinking more alcohol and smoking more

Changing eating habits

Reduced sex drive

Relying more on medication

Long Term

Performance Effects


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Effects of Stress

Gone Out of ControlFatigue and Exhaustion

Depression

Burn OutBreakdown


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Lets takethe

StressSymptoms

Checklist

ACTIVITY


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Nabuburn-out ka ba?Yes or No?

1. Have you recently found it more difficult to concentrate on themain tasks you were doing because you felt distracted by angeror worry?

2. Have you recently lost sleep because of worry?3. Have you recently felt you lacked energy?4. Have you recently found yourself being snappy and irritable

when dealing with others?5. Have you recently felt that you were really having difficulty in

dealing with some of your work?

6. Have you recently felt depressed?7. Have you recently felt you wanted to quit?8. Have you recently felt insecure about life or your self-worth?


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SOURCES OFSTRESS


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Sources of Stress

Survival Stress

Internally generatedstress & Anxiety

Environmental and JobStress

Fatigue and Overwork


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Survival Stress

When you are in a physically oremotionally threatening situation yourbody adapts to help it react moreeffectively to meet the threat. This is

controlled mainly by release ofadrenaline.


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Environment & Job Stress

Crowding and invasion ofpersonal space

Insufficient working andliving space

Noise

Dirty or untidy conditions

Pollution

A badly organized or rundown environment

Environmental stress. Your environment may be asource of unpleasant or distracting stimuli.


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Chemical & Nutritional Stress. The food you eatmay contribute to the stress you experience.

Caffeine

Alcohol

Bursts of sugar fromsweets or chocolate

Too much salt

Nicotine



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Lifestyle & Job Stresses

Too much or too littlework

Having to perform beyondyour experienceor perceived abilities

Time pressures and deadlines

Career development stress

Stress from your organization

or your clients Personal and family stress



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Fatigue & Overwork A particularly unpleasant

source of stress comes from'Hurry Sickness.

Its a vicious circle of stress,which causes you to hurry

jobs and do them badly. Under-performance causes feelings of frustration

and failure.

If not managed, it can lead to long term fatigue,failure and one of the forms of physical or mental ill-health.


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STRESS

MANAGEMENT

TECHNIQUES


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Quick and Easy Stress

Busters Take a WalkExercise can be a great stress reliever initself, as it helps you blow off steam andreleases endorphins. Taking a walk whenstressed provides the bonus of getting youout of the stressful situation and providing

some perspective so you can return in anew frame of mind.


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Quick and Easy Stress

Busters Take a Mental BreakIf you can steal away a few minutes

of peace, visualizations and guidedimagery are a wonderful way torestore peace of mind. They're easy

to do, and can relax you physically aswell as mentally.


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Progressive Muscle

Relaxation (PMR) Great technique for reducing overallbody tension

Tensing and relaxing all the musclegroups in your body

Difficulty: EASY

Time Required: 5 minutes


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Progressive Muscle

Relaxation (PMR) What you need: A comfortable, quiet place

Some privacy A little free time


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Progressive Muscle

Relaxation (PMR)1. After finding a quiet place and severalfree minutes to practice progressivemuscle relaxation, sit or lie down and

make yourself comfortable.


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Progressive Muscle

Relaxation (PMR)2. Begin by tensing all the muscles inyour face. Make a tight grimace,

close your eyes as tightly aspossible, clench your teeth, evenmove your ears up if you can. Holdthis for the count of eight as youinhale.


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Progressive Muscle

Relaxation (PMR)3. Now exhale and relax completely.Let your face go completely lax, as

though you were sleeping. Feel thetension seep from your facialmuscles, and enjoy the feeling.


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Progressive Muscle

Relaxation (PMR)4. Next, completely tense your neckand shoulders, again inhaling and

counting to eight. Then exhale andrelax.


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Progressive Muscle

Relaxation (PMR)5. Continue down your body, repeating theprocedure with the following musclegroups:

chest abdomen entire right arm right forearm and hand (making a fist)

right hand entire left arm


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Progressive Muscle

Relaxation (PMR) Quickly focusing on each group oneafter the other, with practice youcan relax your body like liquidrelaxation poured on your head andit flowed down and completelycovered you. You can use

progressive muscle relaxation toquickly de-stress any time.

M P s l St ss


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My Personal StressManagement Program

I will STOP

I will START

I will CONTINUE


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Adopting the right attitude

can converta negative stress

into a

positive

one

- Hans Selye


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stress management presentation - dnv

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