PART 1 - OUTLINE
• What is Stress
• Types of Stresses
• Stress feelings
• Stress related illnesses
• Symptoms of stress
• Causes of stress
WHAT IS STRESS
? I HATE YOU
Stress is the “wear and tear” our minds and bodies
experience as we attempt to cope with our continually
changing environment
DEFINITION
S= P > R than the resource
ss u re is g re at er
the pre
Stress occurs when
STRESS
FEELINGS
• Worry
• Tense
• Tired
• Depressed
• Anger
TYPES OF
STRESS
EUSTRES
S-
POSITIVE
STRESS
DISTRESS
-
NEGATIV
E STRESS
NEGATIVE
STRESS
It is a contributory factor in minor conditions, such
as headaches, digestive problems and skin
complaints.
Excessive, prolonged and unrelieved stress can have
a harmful effect on mental, physical and spiritual
health.
POSITIVE
STRESS
Stress can also have a positive effect, spurring
motivation and awareness, providing the stimulation
to cope with challenging situation.
SYMPTOMS OF
STRESS
• Emotional symptoms
• Mental symptoms
EMOTIONAL
SYMPTOMS
• Bouts of depression
• Impatience
• Fits of rage
• Tearfulness
MENTAL
SYMPTOMS
• Lack of concentration
• Memory lapses
• Difficulty in making decisions
• Confusion
• Disorientation
• Panic attacks
STRESS RELATED
ILLNESSES
Stress is not the same as ill-health, but has been
related to such illnesses as;
• Immune system disease
• Asthma
• Diabetes
THE NEGATIVE
EFFECTS
For the individual
• Difficulty in concentrating and making mistakes
• Burnout and depression
• Problems in personal life
• Drug and alcohol abuse
• Poor physical health
For the organisation
• Poor overall business performance
• Increased absenteeism
• Increased accident and injury rates
CAUSES OF
STRESS
• Worrying about personal life
• Emotional problems like anger, guilt or low self esteem
• Heavier workloads
• Facing big changes
• Relationship problems, family issues
• Increased pressure without acknowledgment
• Pressure to keep pace all the time
PART- 2 MANAGEMENT OF STRESS
ABC
STRATEGY
A=
AWARNESS
B= BALANCE
C=CONTROL
ABC
STRATEGY
A = AWARENESS
What causes you stress?
How do you react?
ABC
STRATEGY
B = BALANCE
There is a fine line between positive /
negative stress
How much can you cope with before it
becomes negative ?
ABC
STRATEGY
C = CONTROL
What can you do to help yourself combat the
negative effects of stress ?
STRESS MANAGEMENT
TECHNIQUES
• Change your thinking
• Change your behaviour
• Change your lifestyle
CHANGE YOUR
THINKING
• Re-framing
• Positive thinking
RE-
FRAMING
Re-framing is a technique to change the way you
look at things in order to feel better about them.
There are many ways to interpret the same
situation so pick the one you like. Re-framing does
not change the external reality, but helps you view
things in a different light and less stressfully.
POSITIVE
THINKING
Forget powerlessness, dejection, despair, failure
Stress leaves us vulnerable to negative suggestion
so focus on positives;
• Focus on your strengths
• Learn from the stress you are under
• Look for opportunities
• Seek out the positive - make a change.
CHANGE YOUR
BEHAVIOUR
• Be assertive
• Get organised
• Ventilation
• Diversion and distraction
BEING
ASSERTIVE
Being assertive involves standing up for your
personal rights and expressing your thoughts,
feelings and beliefs directly, honestly and
spontaneously in ways that don’t infringe the
rights of others.
ASSERTIVE
PEOPLE
• Respect themselves and others
• Take responsibility for actions and choices
• Ask openly for what they want
• Disappointed if ‘want’ denied
• Self - confidence remains intact
• Not reliant on the approval of others
GET
ORGANISED
Poor organisation is one of the most common
causes of stress. Structured approaches offer
security against ‘out of the blue’ problems.
Prioritising objectives, duties and activities makes
them manageable and achievable. Don’t overload
your mind. Organisation will help avoid personal and
professional chaos.
VENTILATI
ON
‘A problem shared is a problem halved’
Develop a support network through friends or
colleagues to talk with. It’s not always events that
are stressful but how we perceive them.
Writing a diary or notes may help release feelings
but do not re-read what has been written.
TIME
MANAGEMENT • Make a list
What MUST be done
What SHOULD be done
What would you LIKE to do
• Cut out time wasting
• Learn to drop unimportant activities
• Say no or delegate
• Plan your day
• Set achievable goals
• Don’t waste time making excuses
for not doing something
DIVERSION AND
DISTRACTION
• Take time out
• Get away from things that bother you
• Doesn’t solve the problem
• Reduce stress level
• Calm down
• Think logically
CHANGE YOUR
LIFESTYLE
• Meditation
• Diet
• Smoking & Alcohol
• Exercise
• Sleep
• Relaxation
MEDITATION
• Offer prayer
• Reciting Holy Quran
DIE
T
• Healthy eating habits
• Caffeine (Stimulant)
• Salt
SMOKING AND ALCOHOL
• Stop or at-least your consumption to bare minimum
BENEFITS OF
EXERCISE
• Uses up excess energy released by the ‘Fight or
Flight’ reaction.
• Improves blood circulation
• Lowers blood pressure
• Clears the mind of worrying thoughts
• Improves self image
• Makes you feel better about yourself
• Increases social contact
SLEE
P
• Good stress reducer
• Difficult to cope when tired
• Wake refreshed after night’s sleep
• Plenty of daytime energy
