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    On Stress Management

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    Nanice Salah
    The document discusses various types of stress at work, including external stresses from organizational factors like rules, deadlines, and workplace conditions, as well as internal stresses from lifestyle, negative thinking, and personality traits. It also outlines the physical, mental, behavioral, and emotional symptoms of stress. Key strategies discussed for managing stress include becoming aware of stressors, maintaining balance, controlling stress levels, changing negative thinking patterns, being assertive, getting organized, and practicing good time management.

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    On Stress Management

    Uploaded by

    Nanice Salah
    78K views54 pages
    The document discusses various types of stress at work, including external stresses from organizational factors like rules, deadlines, and workplace conditions, as well as internal stresses from lifestyle, negative thinking, and personality traits. It also outlines the physical, mental, behavioral, and emotional symptoms of stress. Key strategies discussed for managing stress include becoming aware of stressors, maintaining balance, controlling stress levels, changing negative thinking patterns, being assertive, getting organized, and practicing good time management.

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    PPT on Stress Management

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    The document discusses various types of stress at work, including external stresses from organizational factors like rules, deadlines, and workplace conditions, as well as internal stresses from lifestyle, negative thinking, and personality traits. It also outlines the physical, mental, behavioral, and emotional symptoms of stress. Key strategies discussed for managing stress include becoming aware of stressors, maintaining balance, controlling stress levels, changing negative thinking patterns, being assertive, getting organized, and practicing good time management.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PPT, PDF, TXT or read online from Scribd
    Download as ppt, pdf, or txt
    78K views54 pages

    On Stress Management

    Uploaded by

    Nanice Salah
    The document discusses various types of stress at work, including external stresses from organizational factors like rules, deadlines, and workplace conditions, as well as internal stresses from lifestyle, negative thinking, and personality traits. It also outlines the physical, mental, behavioral, and emotional symptoms of stress. Key strategies discussed for managing stress include becoming aware of stressors, maintaining balance, controlling stress levels, changing negative thinking patterns, being assertive, getting organized, and practicing good time management.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PPT, PDF, TXT or read online from Scribd
    Download as ppt, pdf, or txt
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    The document discusses different types of stress (external, internal), stressors (physical environment, social interaction, organizational, major life events, daily hassles), symptoms of stress, and ways to manage stress through assertiveness, organization, humor, and lifestyle changes.

    The document discusses two main types of stress: external stress which comes from outside sources like the physical environment or social interactions, and internal stress which comes from within like lifestyle choices or personality traits.

    Some common external stressors mentioned are the physical environment (noise, heat), social interactions (rudeness, bullying), organizational factors (rules, deadlines), major life events (birth, death, job changes), and daily hassles (commuting, breakdowns).

    STRESS MANAGEMENT AT

    WORK
    General Awareness
    • What is Stress ?
    • Types of Stresses
    • Individuals
    • Stress origins & body systems
    • Adaptation Syndrome
    • Symptoms
    I HATE YOU

    WHAT IS STRESS & ITS TYPES

    Stress is the “wear and tear” our minds and


    bodies experience as we attempt to cope
    with our continually changing environment
    TYPES OF STRESS
    • External
    • Internal
    STRESS FEELINGS

    • Worry
    • Tense
    • Tired
    • Frightened
    • Elated
    • Depressed
    • Anxious
    • Anger
    EXTERNAL STRESSORS

    • Physical Environment
    • Social Interaction
    • Organisational
    • Major Life Events
    • Daily Hassles
    PHYSICAL ENVIRONMENT

    • Noise
    • Bright Lights
    • Heat
    • Confined Spaces
    SOCIAL INTERACTION

    • Rudeness
    • Bossiness
    • Aggressiveness by others
    • Bullying
    ORGANISATIONAL

    • Rules
    • Regulations
    • “Red - Tape”
    • Deadlines
    MAJOR LIFE EVENTS

    • Birth
    • Death
    • Lost job
    • Promotion
    • Marital status change
    DAILY HASSLES

    • Commuting
    • Misplaced keys
    • Mechanical breakdowns
    INTERNAL STRESSORS

    • Lifestyle choices
    • Negative self - talk
    • Mind traps
    • Personality traits
    LIFESTYLE CHOICES

    • Caffeine
    • Lack of sleep
    • Overloaded schedule
    NEGATIVE SELF - TALK

    • Pessimistic thinking
    • Self criticism
    • Over analysing
    MIND TRAPS

    • Unrealistic expectations
    • Taking things personally
    • All or nothing thinking
    • Exaggeration
    • Rigid thinking
    PERSONALITY TRAITS

    • Perfectionists
    • Workaholics
    KINDS OF STRESS

    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.
    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.
    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.
    SYMPTOMS OF STRESS

    • Physical symptoms
    • Mental symptoms
    • Behavioural symptoms
    • Emotional symptoms
    PHYSICAL SYMPTOMS

    • Sleep pattern changes • Dizziness


    • Fatigue • Fainting
    • Digestion changes • Sweating & trembling
    • Loss of sexual drive • Tingling hands & feet
    • Headaches • Breathlessness
    • Aches and pains • Palpitations
    • Infections • Missed heartbeats
    • Indigestion
    MENTAL SYMPTOMS

    • Lack of concentration
    • Memory lapses
    • Difficulty in making decisions
    • Confusion
    • Disorientation
    • Panic attacks
    BEHAVIOURAL SYMPTOMS
    • Appetite changes - too much or too little
    • Eating disorders - anorexia, bulimia
    • Increased intake of alcohol & other drugs
    • Increased smoking
    • Restlessness
    • Fidgeting
    • Nail biting
    • Hypochondria
    EMOTIONAL SYMPTOMS

    • Bouts of depression
    • Impatience
    • Fits of rage
    • Tearfulness
    • Deterioration of personal hygiene and
    appearance
    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
    EFFECT OF STRESS ON HEALTH

    • Digestive disorders
    • Ulcers
    • Skin complaints - psoriasis
    • Headaches and migraines
    • Pre-menstrual syndrome
    • Depression
    FACTORS INFLUENCING WORK
    STRESS

    • The drive for success • Uncertainty


    • Changing work • Conflict
    patterns • Responsibility
    • Working conditions • Relationships at work
    • Overwork • Change at work
    • Under-work
    CHANGING WORK PATTERNS

    Many people feel lucky to have a job.

    Unemployment, redundancy, shorter


    working weeks, new technology affect
    emotional and physical security. No more
    jobs for life, more short - term contracts.
    Financial and emotional burnout is
    increasing among all levels.
    WORKING CONDITIONS
    Physical and mental health is adversely
    affected by unpleasant working conditions,
    such as high noise levels, lighting,
    temperature and unsocial or excessive
    hours.
    OVERWORK

    Stress may occur through an inability to


    cope with the technical or intellectual
    demands of a particular task.
    Circumstances such as long hours,
    unrealistic deadlines and frequent
    interruptions will compound this.
    UNDERWORK

    This may arise from boredom because there


    is not enough to do, or because a job is dull
    and repetitive.
    UNCERTAINTY

    About the individuals work role -


    objectives, responsibilities, and
    expectations, and a lack of communication
    and feedback can result in confusion,
    helplessness, and stress.
    CONFLICT

    Stress can arise from work the individual


    does not want to do or that conflicts with
    their personal, social and family values.
    RESPONSIBILITY

    The greater the level of responsibility the


    greater the potential level of stress.
    RELATIONSHIPS AT WORK

    Good relationships with colleagues are


    crucial. Open discussion is essential to
    encourage positive relationships.
    CHANGES AT WORK

    Changes that alter psychological,


    physiological and behavioural routines such
    as promotion, retirement and redundancy
    are particularly stressful.
    External Stresses - Organisational

    Company take over React to changes


    Reductions / layoffs Advancement difficult
    Major reorganisation Red tape delays jobs
    Company sale / relocation Insufficient resources
    Employee benefit cuts Pay below going rate
    Mandatory overtime required Technology changes
    Little input into decisions Employee benefits poor
    Mistake consequences severe Workplace conditions
    Workloads vary Consistent poor performance
    Fast paced work
    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.
    STRESS 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 ?
    Change your 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.
    Change your Thinking
    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
    • Humour
    • Diversion and distraction
    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.
    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 don’t understand’
    6) Right to be yourself, not acting for the
    benefit of others
    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
    Assertive Skills

    • Establish good eye contact / don’t stare


    • Stand or sit comfortably - don’t fidget
    • Talk in a firm, steady voice
    • Use body language
    • ‘I think’ / ‘I feel’
    • ‘What do you think?’ ‘How do you feel ?’
    • Concise and to the point
    Benefits

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

    • Good stress - reducer


    • Applies at home and work
    • Relieves muscular tension
    • Improves breathing
    • Pumps endorphins into the bloodstream -
    the body’s natural painkillers
    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
    • Diet
    • Smoking & Alcohol
    • Exercise
    • Sleep
    • Leisure
    • Relaxation

    THANK YOU

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