Stress Management

By Gabriel Lubale

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Opening Statement 1

“Stress is not necessarily something bad – it all depends on how you take it. The stress of exhilarating, creative successful work is beneficial, while that of failure, humiliation or infection is detrimental.“ Hans Selye, 1956 (one the founding fathers of Stress Research)

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Opening Statement 2

Everyone is subject to stress on a daily basis. Just think about what happens during the course of a normal day. The weather is either too hot or too cold. You may be bothered by a craving for something you know you shouldn’t eat. You have too many responsibilities, your boss will get angry if you are a few minutes late for work, some unexpected expense arises that throws your budget out of balance, etc. All these little things are likely to cause stress.

In fact, any stimulus that you perceive as a threat to your physical or psychological equilibrium becomes a stress factor. Causes of stress are so numerous and varied that it is all but impossible to avoid them.

Source: Vary Byrau, in the book “How to use Stress to stay in Shape”

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Faces of Stressed People

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Faces of Stressed People … contd

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Faces of Stressed People … contd

Faces of Stressed People … contd

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Definition of Stress

This is a condition or feeling experienced when a person perceives that "demands exceed the personal and social resources the individual is able to mobilize.“ Source: Richard S Lazarus.

It is what we feel when we think we've lost control of events.

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Definition of Stress … contd

1. Mental Pressure.

2.Pressure or worry caused by the problems in somebody’s life.

Source: Oxford Advanced learners Dictionary 2010

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Symptom of Stress

Lack of concentration,

Decreases energy level,

Difficulty in decision making,

Reduced productivity,

Increased conflicts among co workers,

Lack of job satisfaction,

Sleeplessness and tiredness,

Hair fall and headaches,

Muscle tension in neck and shoulders,

Loss of interest in work,

Depression and anxiety,

Skin and eye infection,

Lack of internal energy,

Confused mind state and

many more.

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Stress Management Strategies and

Techniques

1. Action-based Strategies 2. Perception-based Strategies 3. Coping Strategies 4. Managing performance 5. Relaxing and Sleeping 6. Improving Self – confidence and

Self –esteem 7. Managing your anger

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Stress Management Strategies and

Techniques .. contd

Action-based Strategies

Perception-Based Strategies

i. Analyze your job and zero in on what your job is about.

ii. Manage your boundaries and ensure that others respect your needs

iii. Be aware of your limits! What is your breaking -point?

i. Learn about positive thinking and negative thinking. Be a positive thinker.

ii. Be aware of your thoughts, think rationally and be positively inclined.

iii. Restructure cognitively, this will reduce stress by changing the way you think

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Stress Management Strategies and

Techniques .. contd

Coping Strategies

Managing performance

i. Find peace amid chaos

ii. Learn simple meditation techniques

iii. Learn to stay calm – Be patient.

iv. Take a vacation. Prepare to make the most of your precious time and have alternative activity such as reading or listening to an audio book during travel to minimize travel –related stress.

i. Plan ahead to reduce performance stress.

ii. Focus or centering will help you to gain control before performance

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Stress Management Strategies and

Techniques .. contd

Relaxing and Sleeping

Improving Self – confidence and Self –esteem

These are some of the physical relaxation techniques:

i. Have a deep breathing exercise always.

ii. Leave work at Work.

iii. Rest, relax and sleep.

iv. Plan your day fresh and when full of energy.

i. Improve your self-confidence by building self-efficacy or competence.

ii. Prepare yourself for success or you will be met with failure!

iii. Improve your self-esteem by improving the way you feel about yourself.

iv. Beat self-sabotage. Don ‘t shot your right-foot! Recognize and overcome this.

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Stress Management Strategies and

Techniques .. contd

Managing your anger

These are some of the physical relaxation techniques:

i. Learn to control your anger before it controls you. Be the master not the slave of your emotions!

ii. Learn to control aggression if need be.

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Parting Shot - Warning

Stress can cause severe health problems and, in extreme cases, can cause death. While these stress management Strategies and techniques above have been appreciated to have a positive effect on reducing stress, they are for guidance only, and Participants should take or seek the advice of suitably qualified health professionals if they have any specific concerns over stress-related illnesses or if stress is causing significant or persistent unhappiness. Health professionals should also be consulted before any major change in diet or levels of exercise.

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Post Presentation – Take Away

• E-book by Vary Byrau : How to use Stress to stay in Shape.

• Audio by Brian Tracy: Crunch Time

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Post Presentation – Comments &

Questions

Why do people who have worked in stressful conditions like Bankers succumb to stress-related diseases when they are retired / retrenched?

Source: Participant

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