STRESS MANAGEMENT

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STRESS MANAGEMENT
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Presentation Outline

• Part 1 - General Awareness
• Part 2 - Stress at Work
• Part 3 - Self - help

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Part 1

• General Awareness

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What Is Stress ?
HELP ME!

• Stress is the reaction people have to
  excessive pressures or other types of demand
  placed upon them. It arises when they worry that
  they cant cope.

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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

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Definition

• S P gt R
• Stress occurs when the pressure is greater than
  the resource

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Stress Feelings

• Worry
• Tense
• Tired
• Frightened
• Depressed
• Anxious
• Anger

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Organisational Stress

• Rules
• Regulations
• Red - Tape
• Deadlines

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Negative Self Talk Stress

• Pessimistic thinking
• Self criticism
• Over analysing

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TYPES OF STRESS

• Negative stress
• Positive stress

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Negative Stress

• It is a contributory factor in minor
  conditions, such as headaches, digestive
  problems, skin complaints, insomnia and ulcers.
• Excessive, prolonged and unrelieved stress can
  have a harmful effect on mental, physical and
  spiritual health.

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Positive Stress

• Stress can also have a positive effect,
  spurring motivation and awareness, providing the
  stimulation to cope with challenging situations.
• Stress also provides the sense of urgency and
  alertness needed for survival when confronting
  threatening situations.

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The Individual

• Everyone is different, with unique perceptions
  of, and reactions to, events. There is no single
  level of stress that is optimal for all people.
  Some are more sensitive owing to experiences in
  childhood, the influence of teachers, parents and
  religion etc.

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• Most of the stress we experience is
  self-generated. How we perceive life - whether an
  event makes us feel threatened or stimulated,
  encouraged or discouraged, happy or sad - depends
  to a large extent on how we perceive ourselves.

The Individual
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• Self-generated stress is something of a
  paradox, because so many people think of external
  causes when they are upset.
• Recognising that we create most of our own
  upsets, is an important first step towards coping
  with them.

The Individual
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SYMPTOMS OF STRESS

• Physical symptoms
• Mental symptoms
• Behavioural symptoms
• Emotional symptoms

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Physical Symptoms

• Sleep pattern changes
• Fatigue
• Digestion changes
• Headaches
• Aches and pains
• Indigestion

• Dizziness
• Fainting
• Sweating trembling
• Tingling hands feet
• Breathlessness
• Palpitations

Symptoms of Stress
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Mental Symptoms

• Lack of concentration
• Memory lapses
• Difficulty in making decisions
• Confusion
• Disorientation
• Panic attacks

Symptoms of Stress
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Behavioural Symptoms

• Appetite changes - too much or too little
• Eating disorders - anorexia, bulimia
• Increased intake of alcohol other drugs
• Increased smoking
• Restlessness
• Nail biting

Symptoms of Stress
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Emotional Symptoms

• Depression
• Impatience
• Fits of rage
• Tearfulness
• Deterioration of personal hygiene and appearance

Symptoms of Stress
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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
• Digestive disorders
• Ulcers
• Skin complaints
• Headaches and migraines
• Depression

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Part 2

• Stress at Work

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Why Do We Work ?

• Work provides an income and fulfils a variety
  of other needs - mental and physical exercise,
  social contact, a feeling of self-worth and
  competence.

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FACTORS INFLUENCING WORK STRESS

• The drive for success
• Changing work patterns
• Working conditions
• Overwork
• Under-work

• Uncertainty
• Conflict
• Responsibility
• Relationships at work
• Change at work

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How Do I Know If I Am Suffering From Stress?

• Each person handles stress differently. Some
  people actually seek out situations which may
  appear stressful to others.
• A major life decision, such as changing careers
  or buying a house, might be overwhelming for some
  people, while others may welcome the change. Some
  find sitting in traffic too much to tolerate,
  while others take it in stride.
• The key is determining your personal tolerance
  levels for stressful situations.

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TIPS FOR REDUCING OR CONTROLLING STRESS

• Remember that success will not come from a half
  hearted effort, nor will it come overnight. It
  will take determination, persistence and time.
• Some suggestions may help immediately, but if
  your stress is chronic, it may require more
  attention and/or lifestyle changes.
• Determine YOUR tolerance level for stress and try
  to live within these limits. Learn to accept or
  change stressful and tense situations whenever
  possible.

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• Be realistic.
• If you feel overwhelmed by some activities
  (yours and/or your familys), learn to say NO!
  Eliminate an activity that is not absolutely
  necessary. You may be taking on more
  responsibility than you can or should handle. If
  you meet resistance, give reasons why youre
  making the changes. Be willing to listen to
  others suggestions and be ready to compromise.
• Shed the superman/superwoman urge.
• No one is perfect, so dont expect perfection
  from yourself or others. Ask yourself, What
  really needs to be done? How much can I do? Is
  the deadline realistic? What adjustments can I
  make? Dont hesitate to ask for help if you need
  it.
• Meditate. 
• Just ten to twenty minutes of quiet reflection
  may bring relief from chronic stress as well as
  increase your tolerance to it. Use the time to
  listen to music, relax and try to think of
  pleasant things or nothing.

Tips For Reducing Or Controlling Stress
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• Visualize.
• Use your imagination and picture how you can
  manage a stressful situation more successfully.
  Whether its a business presentation or moving to
  a new place, many people feel visual rehearsals
  boost self-confidence and enable them to take a
  more positive approach to a difficult task.
• Take one thing at a time.  
• For people under tension or stress, an ordinary
  workload can sometimes seem unbearable. The best
  way to cope with this feeling of being
  overwhelmed is to take one task at a time. Pick
  one urgent task and work on it. Once you
  accomplish that task, choose the next one. The
  positive feeling of checking off tasks is very
  satisfying. It will motivate you to keep going.
• Exercise.
• Regular exercise is a popular way to relieve
  stress. Twenty to thirty minutes of physical
  activity benefits both the body and the mind.

Tips For Reducing Or Controlling Stress
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• Hobbies.
• Take a break from your worries by doing
  something you enjoy. Whether its gardening or
  painting, schedule time to indulge your interest.
• Healthy life style.
• Good nutrition makes a difference. Limit intake
  of caffeine and alcohol (alcohol actually
  disturbs regular sleep patterns), get adequate
  rest, exercise, and balance work and leisure.
• Share your feelings.  
• A conversation with a friend lets you know that
  you are not the only one having a bad day, caring
  for a sick child or working in a busy office.
  Stay in touch with friends and family. Let them
  provide love, support and guidance. Dont try to
  cope alone.

Tips For Reducing Or Controlling Stress
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• Give in occasionally. Be flexible!
• If you find you are meeting constant opposition
  in either your personal or professional life,
  rethink your position or strategy.
• Arguing only intensifies stressful feelings. If
  you know you are right, stand your ground, but do
  so calmly and rationally. Make allowances for
  others opinions and be prepared to compromise.
  If you are willing to give in, others may meet
  you halfway. Not only will you reduce your
  stress, you may find better solutions to your
  problems.
• Go easy with criticism.
• You may expect too much of yourself and others.
  Try not to feel frustrated, let down,
  disappointed or even trapped when another
  person does not measure up.
• The other person may be a wife, a husband, a
  child or a colleague whom you are trying to
  change to suit yourself. Remember, everyone is
  unique, and has his or her own virtues,
  shortcomings, and right to develop as an
  individual.

Tips For Reducing Or Controlling Stress
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• Where to Get Help.
• Help may be as close as a friend or spouse. But
  if you think that you or someone you know may be
  under more stress than just dealing with a
  passing difficulty, it may be helpful to talk
  with your doctor, spiritual advisor, or employee
  for professional assistance.
• If need be, they may even suggest you to visit
  with a psychiatrist, psychologist, social worker,
  or other qualified counselor.

Tips For Reducing Or Controlling Stress
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Ask Questions to Yourself

• List the things which cause stress and tension in
  your life.
• How does this stress and tension affect you, your
  family and your job?
• Can you identify the stress and tensions in your
  life as short or long term?
• Do you have a support system of friends/family
  that will help you make positive changes?
• What are your biggest obstacles to reducing
  stress?
• What are you willing to change or give up for a
  less stressful and tension-filled life?
• What have you tried already that didnt work for
  you?
• If you do not have control of a situation, can
  you accept it and get on with your life?

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JOB STRESS

• Job stress can be defined as the harmful physical
  and emotional responses that occur when the
  requirements of the job do not match the
  capabilities, resources, or needs of the worker.
  Job stress can lead to poor health.
• Job stress is often confused with challenge, but
  these concepts are not the same.
• Challenge energizes us psychologically and
  physically, and it motivates us to learn new
  skills and master our jobs. When a challenge is
  met, we feel relaxed and satisfied.
• But job stress is different - the challenge has
  turned into job demands that cannot be met,
  relaxation has turned to exhaustion, and a sense
  of satisfaction has turned into feelings of
  stress.
• In short, the stage is set for illness, injury,
  and job failure.

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Approach to job stress

• Balance between work and family or personal life
• A support network of friends and coworkers
• A relaxed and positive outlook

Job Stress
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Job conditions that may lead to stress

• The design of tasks.
• Heavy workload, infrequent rest breaks, long
  work hours, and shift work are stressful. So are
  hectic and routine tasks that have little
  inherent meaning, do not utilize workers' skills,
  and provide little sense of control.
• Management style.
• Lack of participation by workers in
  decision-making, poor communication in the
  organization, lack of family-friendly policies.
• Interpersonal relationships.
• Poor social environment and lack of support or
  help from coworkers and supervisors.

Job Stress
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• Work roles.
• Conflicting or uncertain job expectations, too
  much responsibility, too many hats to wear.
• Career concerns.
• Job insecurity and lack of opportunity for
  growth, advancement, or promotion rapid changes
  for which workers are unprepared.
• Environmental conditions.
• Unpleasant or dangerous physical conditions such
  as crowding, noise, air pollution.

Job Conditions That May Lead To Stress
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Part 3

• Self - help

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Statement

• Not all the stress we experience is generated at
  work !!

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CAUSES OF STRESS

• External Stresses
• Internal Stresses

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External Stresses - Organisational

• Company take over
• Major reorganisation
• Company sale / relocation
• Employee benefit cuts
• Mandatory overtime required
• Little input into decisions
• Mistake consequences severe
• Workloads vary
• Fast paced work

• React to changes
• Advancement difficult
• Red tape delays jobs
• Insufficient resources
• Pay below going rate
• Technology changes
• Employee benefits poor
• Workplace conditions
• Consistent poor performance

Causes Of Stress
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External Stresses - Major Life Events

• Change in financial status
• Change of job / work
• Mortgage or loan
• Change in responsibilities
• Moving house

• Death of a loved one
• Divorce / separation
• Injury/illness ( self / family )
• Marriage
• Loss of job
• Retirement

Causes Of Stress
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Recognise The Problem

• The most important point is to recognise the
  source of the negative stress.
• This is not an admission of weakness or
  inability to cope! It is a way to identify the
  problem and plan measures to overcome it.

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Stress Reduction Techniques

• Progressive RelaxationProgressive relaxation of
  your muscles reduces pulse rate and blood
  pressure as well as decreasing perspiration and
  respiration rates. The body responds to
  anxiety-producing thoughts and events with muscle
  tension which in turn increases the anxiety.
• Muscle relaxation reduces tension and is
  incompatible with anxiety. Typically, it involves
  tensing individual muscle groups for several
  seconds and releasing the tension -- allowing the
  muscles to gradually relax.
• Deep BreathingProper breathing is essential for
  good mental and physical health. The next time
  you feel a surge of stress, try a few moments of
  deep breathing.
• Sit in a comfortable position and take deep,
  measured breaths, e.g., inhaling while counting
  up from 1 to 4 exhaling while counting down from
  4 to 1. Do this 20-30 times and you are sure to
  feel refreshed. Deep breathing assists in
  relaxation by increasing the amount of oxygen in
  the body.

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• VisualizationIf you think anxious thoughts, you
  become tense. In order to overcome negative
  feelings, you can use the power of your
  imagination to refocus your mind on positive,
  healing images.
• Get into a comfortable position, close your eyes
  and visualize a scene or place that you associate
  with safety and relaxation. It doesn't matter
  what you visualize, as long as it's calming to
  you. As you relax your mind, your body also
  relaxes.
• Thought StoppingThought stopping helps you
  overcome excessive worry, repetitive thoughts,
  and negative thinking, which may take the form of
  self-doubt, fear, and avoidance of stressful
  situations.
• Thought stopping involves concentrating on the
  unwanted thoughts and after a short time,
  suddenly stopping and emptying your mind, by
  using the mental command "stop" or a loud noise
  to interrupt negative thinking. Then, you may use
  thought substitution to focus on positive
  thoughts and outcomes. If the thoughts can be
  controlled, stress levels can be significantly
  reduced.

Stress Reduction Techniques
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STRESS CONTROL

• A B C STRATEGY

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ABC STRATEGY

• A AWARENESS
• What causes you stress?
• How do you react?

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• B BALANCE
• There is a fine line between positive / negative
  stress
• How much can you cope with before it becomes
  negative ?

ABC Strategy
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• C CONTROL
• What can you do to help yourself combat the
  negative effects of stress ?

ABC Strategy
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STRESS MANAGEMENT TECHNIQUES

• Change your thinking
• Change your behaviour
• Change your lifestyle

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Change your Thinking

• Re-framing
• Positive thinking

Stress Management Techniques
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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.

Stress Management Techniques
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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.

Stress Management Techniques
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Change your Behaviour

• Be assertive
• Get organised
• Ventilation
• Humour
• Diversion and distraction

Stress Management Techniques
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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.
• Extending our range of communication skills will
  improve our assertiveness.

Change Your Behaviour
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Equality and Basic Rights

• 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 dont understand
• 6) Right to be yourself, not acting for the
  benefit of others
• 7) The right to decline responsibility for other
  peoples problems
• 8) The right to make reasonable requests to
  others
• 9) The right to set my own priorities
• 10) The right to be listened to, and taken
  seriously

Change Your Behaviour
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Benefits

• Higher self-esteem
• Less self-conscious
• Less anxious
• Manage stress more successfully
• Appreciate yourself and others more easily
• Feeling of self-control

Change Your Behaviour
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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.
• Dont overload your mind.
• Organisation will help avoid personal and
  professional chaos.

Change Your Behaviour
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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

Change Your Behaviour
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Ventilation

• A problem shared is a problem halved
• Develop a support network through friends or
  colleagues to talk with. Its 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.

Change Your Behaviour
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Humour

• Good stress - reducer
• Applies at home and work
• Relieves muscular tension
• Improves breathing

Change Your Behaviour
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Diversion And Distraction

• Take time out
• Get away from things that bother you
• Reduce stress level
• Calm down
• Think logically

Change Your Behaviour
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Change Your Lifestyle

• Diet
• Smoking Alcohol
• Exercise
• Sleep
• Leisure
• Relaxation

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Benefits of Exercise

• Improves blood circulation
• Lowers blood pressure
• Clears the mind of worrying thoughts
• Improves self image
• Makes you feel better about yourself
• Increases social contact

Change Your Lifestyle
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Sleep

• Good stress reducer
• Difficult to cope when tired
• Wake refreshed after nights sleep
• Plenty of daytime energy

Change Your Lifestyle
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Leisure

• Gives you a break from stresses
• Provides outlet for relief
• Provides social contact

Change Your Lifestyle
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Benefits of Relaxation

• Lowers blood pressure
• Combats fatigue
• Promotes sleep
• Reduces pain
• Eases muscle tension
• Decreases mental worries
• Increases concentration
• Increases productivity
• Increases clear thinking

Change Your Lifestyle
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Alternatives

• Conventional Medicine
• Counselling psychotherapy
• Meditation
• Massage

• Herbalism
• Homeopathy
• Hypnotherapy
• Acupuncture
• Aromatherapy
• Yoga

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Thank You!