Stress management
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Transcript of Stress management
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A challenge
Can we challenge it?
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Setting the canvas…―Stress is not what happens to us. It's our
response TO what happens.
And RESPONSE is something we can chooseSlide 2
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Human for the sake of getting a living forget to
live.....
Stress & Anxiety
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Stress & Anxiety
THE SANSKRIT CHARACTER FOR FUNERAL IS STRIKINGLY SIMILAR TO THE SANSKRIT CHARACTER FOR WORRY…ONE BURNS THE DEAD WHILE THE OTHER BURNS THE LIVING….
“STRESS IS DEFINED AS THE ANTICIPATION OF INABILITY TO RESPOND ADEQUATELY TO PERCIVED DEMAND, ACCOMPAINED BY ANTICIPATION OF NEGATIVE CONSEQUENCES FOR INADEQUATE RESPONSE”
- JOSEPH E.McGRATH
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FOUR TYPES OF STRESS
1. General Stress:
» Everyone has this kind of stress
» It resolves itself within a day or two
» No intervention is necessarily required
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FOUR TYPES OF STRESS2. Cumulative Stress:
Stress builds up in your body
It becomes more difficult to alleviate your symptoms
You may have more serious physical symptoms
You may have more serious mental anguish
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FOUR TYPES OF STRESS
3. Acute Traumatic Stress:
Critical Incident Stress
Produces considerable psychological distress
A normal reaction to abnormal events
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FOUR TYPES OF STRESS
4. Post Traumatic Stress:
Severe stress produced
by severe psychological
trauma
Created by unresolved
Critical Incident Stress
Produces lasting
changes
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Anxiety & Stress – The Causes
WORK OVERLOAD
TIME PRESSURES
POOR QUALITY OF SUPERVISION
INSECURE JOB CLIMATE
LACK OF PERSONAL CONTROL
INADEQUATE AUTHORITY TO MATCH RESPONSIBLITIES
ROLE CONFLICT AND AMBIGUITY
DIFFRENCE BETWEEN COMPANY AND EMPLOYEE VALUES
FRUSTRATION
TECHNOLOGY WITH INADEQUATE TRAINING AND SUPPORT
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Anxiety & Stress – The
Causes……..Contd.
Work overload
Quantitative: too much to do in too short a time
Qualitative: work that is too difficult
Quantitative has increased in recent years due to downsizing
Work under load – work that is too simple or insufficient to fill one’s time
Both of these impact stress and health, appears that a moderate amount of stress is optimal
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Anxiety & Stress – The
Causes……..Contd.
Organizational Change – if not hardy, change causes stress in individuals. Can be reduced by including employees in planning
Role Ambiguity – unstructured or poorly defined job responsibilities (expected standards, methods, schedules)
Role Conflict – conflict between job demands and employee’s personal standards
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Anxiety & Stress
It’s Effect
on our Life
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General Adaptation Syndrome
Stage I - Alarm Reaction
The ―fight or flight‖ response which causes you to
be ready for physical activity
However, it decreases the effectiveness of the
immune system which makes you more
susceptible to illness
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General Adaptation Syndrome
Stage II – Stage of adaptation
If stress continues, the body adapts to the
stressors it is being exposed to
If the stressor is starvation, the person
experiences a reduced desire for physical activity
to conserve energy, and the absorption of
nutrients from any food intake is maximized
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General Adaptation Syndrome
Stage III – Stage of Exhaustion
Stress persists for a long time
The body’s resistance may be reduced or
collapse quickly
People who experience long-term stress may
have heart attacks, severe infections, or chronic
pain or illness
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Short Term Physical Stress Symptoms
Dry mouth
Cool skin
Cold hands and feet
Increased sweating
Rapid breathing
Faster heart rate
Tense muscles
Feelings of nausea
Butterflies in your stomach
Diarrhea
A desire to urinate
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Long Term Physical Stress Symptoms
Insomnia
Change in Appetite
Sexual disorders
Aches and pains
Frequent colds
Feelings of intense and
long-term tiredness
Prone to illness
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BEHAVIORAL STRESS SYMPTOMS
Over reacting
Emotional
Defensive
Irritable
Irrational
Defensive
Hostile
Critical
Aggressive
» Yawning
» Talking too fast
» Talking too loud
» Fiddling
» Twitching
» Nail biting
» Grinding teeth
» Drumming fingers
» Pacing
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BEHAVIOR STRESS SYMPTOMS
These symptoms will have a negative affect on your
performance
By reducing your effectiveness
Making you accident prone
Causing you to be forgetful
Causing you to be very negative
You may neglect your appearance
You may make poor judgments
Causing you to make more mistakes
Increasing your absenteeism
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PERFORMANCE STRESS SYMPTOMS
You may not make good decisions
Your fine motor skills are affected
You may no longer enjoy your work
Your attention span may be affected
You may have more negative thoughts
Your self confidence will suffer
You may have difficulty concentrating
All of your positive energy is consumed
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Physiological Signs of Stress
Immediate Changes
Increased cardiac output
Increased circulation
Increased BP, RR
Increased sweating
Piloerection (Goose
Bumps)
Pupil dilatation
Decreased salivation
» Decreased gastric motility
» Hyper alertness
» Increased blood sugar
» Use of blood glucose
» Decreased stored energy
» Increased fatty acids
» Increased metabolism
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Emotional Signs of Stress
Denial
Fear
Depression
Grief
Anger
Worry
Uncertainty
» Hopelessness
» Helplessness
» Feeling lost
» Wishing to hide
» Anxiety
» Panic
» Inappropriate
Emotions
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Cognitive Signs & Symptom
Difficulty Making Decisions
Confusion
Difficulty Naming Familiar Items
Poor Concentration
Blaming Others
Memory Problems
Replaying Events Over & Over
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Behavioral Signs of Stress
Withdrawal
Suspiciousness
Excessive Humor or Silence
Increased Smoking, Alcohol or Food
Change in Activity Level
Angry Outbursts
Crying Spells
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Negative Self-Talk
The Worrier Voice - ―What if…..?‖
Make a plan then get it out of your head.
The Critic Voice - ―How stupid…..‖
Recognize what is really true.
The Victim Voice - ―I’ll never be able to…..‖
There is always something to do to work toward a
goal.
The Perfectionist - ―I should……‖
Assess your unrealistic expectations of yourself.
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Physical Symptoms of Anxiety
Increased Muscle Tension
Dizziness
Rapid Heartbeat
Shortness of Breath
Queasy Stomach
Dry Mouth
Increased Perspiration
Problems with Sleep
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Solution
Problem well stated is half solved…we should learn
to listen to our problem first
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Treating Stress in the Workplace
Organizational Techniques
Provide sufficient support for change
Provide sense of control through participation
Clearly define employee roles
Eliminate work over and under load
EAPs for stress reduction (teach coping
strategies)
Provide opportunity for social support (formal or
informal)
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Treating Stress in the Workplace
Organizational Techniques
Provide sufficient support for change
Provide sense of control through participation
Clearly define employee roles
Eliminate work over and under load
EAPs for stress reduction (teach coping
strategies)
Provide opportunity for social support (formal or
informal)
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Individual Techniques for Stress
Reduction
Exercise
Relaxation Training
Biofeedback
Behavior Modification
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Stress Management
Add life to the days not days to the life…
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Individual Techniques for Stress
Reduction
Take a Deep Breath and Count to Ten
Stand up and stretch. Remember relaxation is the opposite of stress.
―We don’t laugh because we are happy…We are happy because we laugh"
Stand up and smile. Try it! You’ll feel better!
Take a short walk. If you’re at work, take a bathroom break or get a glass of water. Do something that changes your focus. When you come back to the problem, chances are it won’t seem nearly as insurmountable.
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Individual Techniques for Stress
Reduction
Every cloud has a silver lining. After all, rain makes
things grow! Ben Franklin found good in a bolt of
lightning. Find the good in your stressful situation by
listing the negative surges and determining what it will
take to make them into positive charges!
―A Man's Got to Know His Limitations—‖
Knowing yourself and your limits may be the most
important way to manage stress effectively
Quit blaming yourself.
Be pro-active in finding peace.
When you need help, get help.
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Other Tips:
Get a good night's rest.
Eat healthily.
Listen to your favorite music.
Exercise, participate in a sport or engage in fun activity.
Plan out your time and prioritize.
Talk to a friend about your problems, don't hold it in.
Get a massage.
Take a nap.
Take a warm bath.
Read a book or watch TV
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Final Remarks
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Final Remarks
―Laughter and tears are both responses to
frustration and exhaustion . . .I myself prefer to
laugh, since there is less cleaning up to do
afterward.‖
-Kurt
Vonnegut
Heaven on Earth is a choice you must make,
not a place we must find…
-Wayne Dyer
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SHAKESPEAR SAID…..
DON’T WORRY….. BECAUSE IF YOU ARE WORRIED YOU GET A
WRINKLE. SO WHY DON’T YOU SMILE AND GET A DIMPLE .ALWAYS
SMILE AND BE HAPPY……..
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THANK YOU