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Presentation1 stressss
This document discusses various topics related to stress including: - Definitions of stress and what causes stressors - The adaptation syndrome model of stress with its three stages: alarm reaction, resistance, and exhaustion - Physical, mental, behavioral, and emotional effects of stress - Types of stress like distress, eustress, hyperstress, and hypostress - Workplace stress and some common causes like time pressure, conflicts, and unreasonable demands - Study stress and exam stress and tips to manage both like prioritizing, taking breaks, visualizing success, and starting preparation early - Stress management techniques like the ABC strategy, maintaining balance, meditation, exercise, and changing negative thinking patterns
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Presentation1 stressss
- 2. Group members IFRAH SYED NIDAASLAM AQSA HASHMI MAHREEN KHAWJA
- 3. -What is Stress? -Some Facts What are Stressors -Types of Stress -Adaptation Syndrome -Symptoms -Workplace Stress -Exam Stress -Study Stress -ABC of stress -How to manage Stress
- 4. 75-90% of adult visitsto primary The commonest problems care physicians are world-wide are a mixture for stress related of anxiety and depression. problems. SOME FACTS More heart attacks on Monday, 9:00 MAXIMUM absenteeism A.M. than at any on an average workday other time of the is because of stress week. related problems
- 5. WHAT IS STRESS Stress is the “wear and tear” our minds and bodies experience as we attempt to cope with our continually changing environment
- 6. STRESS FEELINGS oWorry oTense oTired oFrightene d oElated oDepresse d oAnxious oAnger
- 7. WHAT ARE STRESSORS? Stressors are events that threaten or challenge people TYPES 1. External Stressors 2. Internal Stressors
- 8. EXTERNAL STRESSORS Physical SOCIAL O MAJOR LIFE R Stressors INTERACTION G EVENTS A N Birth Noise I Death Rudeness Rules S Bright Bossiness Regulations A T Lost job Lights Aggressive- Deadlines I Promotion O Heat ness by others N Marital A Confine Bullying status L Spaces change
- 9. Lifestyle choices Negative self – talk Mind traps Personality traits INTERNAL STRESSORS
- 10. TYPES OF STRESS 1. DISTRESS-Negative stress 2. EUSTRESS-Positive stress 3. HYPERSTRESS-Overburden 4. HYPOSTRESS-Bored
- 11. The individual • Everyoneis different, with unique perception of, and reaction to, events. There is no single level of stress that is optimal for all people.
- 12. Figure 13.7 Theantecedents, components, and consequences of burnout
- 13. General Adaptation Syndrome •Stage I - Alarm Reaction – When the stressor or threat is identified, the body’s response is a state of alarm. – Release of adrenaline in order to bring the “fight or flight” response
- 14. General Adaptation Syndrome Stage II – Stage of Resistance ◦ If stressor persists, the organism tries to adapt to continued challenges utilizing available resources. ◦ It decreases the effectiveness of the immune system which makes you more susceptible to diseases.
- 15. General Adaptation Syndrome Stage III – Stage of Exhaustion ◦ Stress persists for a long time ◦ Environmental demands or strains exceeded available resources ◦ All the body‘s available resources are eventually depleted and the body is unable to maintain normal function.
- 16. SUMMARY Up till nowwe have discussed -What is Stress ? -Some Facts -What are Stressors-external & Internal Stressors -Types of Stress -Adaptation Syndrome
- 17. IFRAH SYED MBE-10-47 EFECTS OF STRESS WORKPLACE STRESS
- 18. Effects of stress Physical Effects Mental Effects Behavioral Effects Emotional Effects
- 19. Physical Effects Sleeppattern changes Fatigue Digestion changes Headaches Aches and pains Infections Dizziness Fainting Sweating &trembling Tingling hands& feet Breathlessness Missed heartbeats
- 20. Mental Effects Lackof concentration Memory lapses Difficulty in making decision Confusion Disorientation Panic attacks
- 21. Behavioral Effects •Appetite changes- too much or too little • Eating disorders • Increased smoking and drinking • Restlessness • Fidgeting • Nail biting
- 22. Emotional Effects Boutsof depression Impatience Fits of rage Tearfulness Deterioration of personal hygiene and appearance
- 23. STRESS RELATED ILLNESSES Stress is not the same as ill-health, but has been related to such illnesses as; Cardiovascular disease Immune system disease Asthma Diabetes Ulcers Skin complaints - psoriasis Headaches and migraines
- 24. COSTS OF STRESS 80% of all modern diseases have their origins in stress. In the UK, 40 million working days per year are lost directly from stress - related illness. Costs in absenteeism to British industry is estimated at £1.5 billion pounds per year.
- 25. WORKPLACE STRESS Why isthis important? Stress is one of the most often-cited problems in the workplace.1 Almost everyone who feels stressed believes—and strongly believes— that stress is something that someone or some thing causes.
- 26. • After masteringthe information in this presentation, you will be able to – Identify three of the common things that “cause” you to feel stressed at work, – Describe three ways that feeling stressed “makes” you feel and behave, – Name three practical strategies that will allow you to decrease your stress in the workplace, – Explain why you should adopt these strategies,
- 27. What “causes” youto feel stressed in the workplace?1,2 Conflict Time pressure Negative coworkers Information overload Rumors Unclear expectations Criticism Unreasonable demands Meaningless work Troublemakers Perceived slights Incompetent leaders The failure of An uncomfortable leaders to hold environment problem people Faulty equipment accountable Inadequate training Perceived unfairness Excessive sensitivity
- 28. Practical Strategies Focus on yourself. Avoid negative people. Focus on providing exceptional quality and service. Stop longing for people to change. Busy yourself with what you can do instead of what you can’t do. Label and manage your difficult
- 29. Tips on HandlingStress Work smarter, not harder. Always maintain a short-task list. Continually ask yourself, ―What is the best use of my time right now?‖ Be physically active to relieve tension. Make quick decisions. Carefully mix work & breaks. Have a positive attitude. Relax. © 2008 MMMTS
- 30. SUMMARY Up till nowwe have discussed oEffects of Stress oDiseases caused by stress oCost o Stress oWhat are causes of Workplace Stress & oHow to cope with them
- 31. AQSA HASHMI MBE-10-04 STUDY STRESS EXAM STRESS
- 32. Danger Signals Becomingshort- tempered Working long hours Spending so much time on your college/university work Sleeping badly Setting very high standards
- 33. WHAT HELPS WITH STUDY STRESS? Learning support Counseling service Personal tutor Medical services or mental health support Other students
- 34. General Exam Study Tips…Tested and True! Begin studying no less than 30-60 minutes after a meal Never study within 30 minutes of going to sleep Prioritize! Make a list of what you intend to study and prioritize the list Study no more than 45-60 minutes at a stretch, and then take
- 35. • Take breaksaway from your desk and do something different • Try to continue your daily habits as usual (don’t drastically reduce your sleep, eliminate exercise, or overeat)
- 36. Creating the Right Environmentfor Studying ◦ Environment is moderately comfortable ◦ Free of distractions ◦ Use your space ◦ Keep the study space organized . ◦ Have everything need to study
- 37. Proven Study Strategies SQ3R Survey Question Read Recite Review
- 38.
- 39. Effects of examstress Hinders study and preparation Become unable to revise Lose concentration Reduces grades Cause of the illness
- 40. Relieve exam stress Start preparation Visualize success Don’t ask your friends Time utilized for study Be Brave Strong faith in God Look after Limit drugs Number of options
- 41. Mahreen Khawaja MBE-10-18 Stress management
- 42. Stress management Howto manage stress? How to cope with stress? How to manage stressful situations? How to steer clear of stressors?
- 43. STRESS CONTROL ABCSTRATEGY A = AWARENESS What causes you stress? How do you react?
- 44. ABC STRATEGY B= BALANCE There is a fine line between positive / negative stress How much can you cope with before it becomes negative ?
- 45. ABC STRATEGY C= CONTROL What can you do to help yourself combat the negative effects of stress ?
- 46. Ten tips forStress Management Smile Distract Yourself Meditate Breathe Right Exercise Right Posture Be Grateful Get a Massage Eat Healthy Spend time with Healthy People
- 47. Change your ThinkingRe-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.
- 48. Change your ThinkingPositive 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.
- 49. Change your Behavior •Beassertive •Get organized •Ventilation •Humor •Diversion and distraction
- 50. Be Assertive Assertiveness helps to manage stressful situations, and will , in time, help to reduce their frequency. Lack of assertiveness often shows low self - esteem and low self -confidence. The key to assertiveness is verbal and non - verbal communication. Extending our range of communication skills will improve our assertiveness
- 51. Equality and BasicRights 1) The right to express my feelings 2) The right to express opinions / beliefs 3) The right to say ‗Yes/No‘ for yourself 4) Right to change your mind 5) Right to say ‗I don‘t understand‘ 6) Right to be yourself, not acting for the benefit of others
- 52. Benefits • Higher self-esteem •Lessself-conscious •Less anxious •Manage stress more successfully •Appreciate yourself and others more easily •Feeling of self-control
- 53. Time Management •Make alist 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
- 54. Humor Good stress- reducer •Applies at home and work •Relieves muscular tension •Improves breathing •Pumps endorphins into the bloodstream -the body‘s natural painkillers
- 55. 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
- 56. Change Your Lifestyle Diet •Smoking & Alcohol •Exercise •Sleep •Leisure •Relaxation