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Understanding and Managing Stress
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STRESSUnderstanding and Managing
شاہیں کبھی پرواز سے تھک کر نہیں گرتا ُتتو تو نہیں خطرٔہ افتاد ُتپر دم ہے اگر ؔ اقبال
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“I wish...I wish I were dead...”
“And what use would that be to
anyone?” ― J.K. Rowling, Harry Potter and the Deathly Hallows
Understanding and Managing Stress
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Contents
• Part 1: Understanding Stress
• What is Stress
• Recognizing Stress
• Stress and Performance
• Stress and Injury and Health
• Some More Effects
• Stress and RelationshipsUnderstanding and Managing Stress
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Contents (continued…)
• Part 2: Managing Stress
• What is Coping?
• Stress SWOT Analysis
• Controlling Your Life
• Workplace Stress
• Mental Fight
• Some Techniques
• Progressive Muscle RelaxationUnderstanding and Managing Stress
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PART 1
Understanding Stress
Understanding and Managing Stress
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What is Stress• Definition
“A physical or psychological reaction to a perceived threat (stressor)”
• Stressors
Understanding and Managing Stress
• Physical, Social,
Psychological
• Long term vs.
Short term
• Hassles
• Control
• Personal
• Work
• Relationships
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What is Stress (continued…)
• Fight or Flight
• General Adaptation Syndrome
• Long term effects
• Alarm, Resistance and Exhaustion
• Appraisal of Situation (Analysis)
• Body-Mind Relationship
Understanding and Managing Stress
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Understanding and Managing Stress
Source: http://www.seven-health.com/wp-content/uploads/2013/10/Fight-Or-Flight-7-Health.jpg
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Recognizing Stress
• Trouble falling asleep
• Difficulty staying asleep
• Waking up tired and not well rested
• Short temper or irritability
• Trouble concentrating, remembering or staying organized
• Recurring cold and minor illness
• Muscle ache and/or tightnessUnderstanding and Managing Stress
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Stress and Performance
Understanding and Managing Stress
Source: http://www.stress-management-for-peak-performance.com/types-of-stress.html
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Stress and Injury and HealthSt
ress
Two-way process
Strain on body systems
Unhealthy and risky behaviours
Country at war
Understanding and Managing Stress
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Some More Effects
• Reduced Cognitive Ability
• Memory
• Understanding
• Attention
• Poor decision-making
Understanding and Managing Stress
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Stress and Relationships
• Emotions
• Anger
• Anxiety
• Aggression
• Becoming insensitive
• Irritability
Understanding and Managing Stress
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PART 2
Managing Stress
Understanding and Managing Stress
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What is Coping?
• Coping means how a person deals with stress in his life
• Coping styles
• Emotion-focused coping
• Sharing what you feel; Avoidant coping
• Problem-focused coping
• Acceptance
Understanding and Managing Stress
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Stress SWOT Analysis• Analyzing experience and identifying stress
• Keeping Stress Diary
• Performing SWOT
• Strengths
• Weaknesses
• Opportunities
• Threats
Understanding and Managing Stress
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Improving Control• Personal Effectiveness
• Time Management
• Setting Priorities
• Recreation and Enjoyment
• Social Support
• Improving your environment
• Healthy Behaviours
Understanding and Managing Stress
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Workplace Stress
• Understanding job requirements
• Understanding what exactly others expect
• Effective teamwork
• Clearing communication lines
• Feedback appreciation
• Objective viewpoint and fair approach
• Delegation
Understanding and Managing Stress
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Mental Fight
• Challenge Negative Thoughts
• Inadequacy
• Performance
• Others’ Reaction
• Be Optimistic
• Analyze Your Emotions
• Challenging Assumptions
Understanding and Managing Stress
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Some Techniques
• Deep Breathing
• Relaxation Imagery
• Meditation
• Self-Hypnosis
• Affirmations
• Relaxing Through SoundUnderstanding and Managing Stress
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Progressive Muscle Relaxation
•Progressive muscle relaxation
technique.flv
Understanding and Managing Stress
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Thank You
Understanding and Managing Stress
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