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Training Program
for
Executive Engineers and Sub Divisional Engineers of
Public Health Engineering Department
Stress Management
PTU’s Gian Jyoti School of TQM & Entrepreneurship Mohali
Introduction to Stress� Stress is the nonspecific response of the body to any demand made upon it (HANS SEYLE)
� Stress is not something outside us for which we can blame others. It comes from inside and although we can often point to people, events and place as having a part people, events and place as having a part to play in our reactions they are not the only causes.
� Stress is the personal reaction of the mind and body to change; if one adapts, then it is not noticed; if not stress becomes DISTRESS. If it persists it eventually breaks down mental & physical health.
2Consultancy & Training Division, PTU's GJ School of TQM & Entrepreneurship
Causes of Stress
� High responsibility/low control
� Doing more with less
� “Toxic” culture
� Rapid, chaotic change
� Conflict� Conflict
� Intimidation
� Perfectionism
� Unrealistic expectations from others
� Overload
� Others?
3Consultancy & Training Division, PTU's GJ School of TQM & Entrepreneurship
What Causes Your Stress?
4Consultancy & Training Division, PTU's GJ
School of TQM & Entrepreneurship
Symptoms of Stress
� Mood swings
� Loss of temper
� Tiredness
� Change in appetite
� Difficulty sleeping
� Forgetfulness
� Easy tearfulness
� Tension
� Headaches, nausea
� Difficulty � Difficulty sleeping
� Negativity
� Self-criticism
� Repetitious
� Difficulty Concentrating
� Self-doubt or guilt
� Change in sexual energy
5Consultancy & Training Division, PTU's GJ School of TQM & Entrepreneurship
What Are Your Stress Symptoms?
6Consultancy & Training Division, PTU's GJ School of TQM & Entrepreneurship
Types of Stress
� Time Stress – time
� Anticipatory Stress – future
� Situational Stress – revolves around � Situational Stress – revolves around situation
� Encounter Stress – revolves around people
7Consultancy & Training Division, PTU's GJ School of TQM & Entrepreneurship
Dimensions of Stress- Physical
� Heart Pounding
� Diarrhea or Constipation
� Stomach Distress
� Dizziness
� Lingering Cold � Lingering Cold
� High Blood Pressure
� Dry Mouth
� Fatigue
� Weakness
8Consultancy & Training Division, PTU's GJ School of TQM & Entrepreneurship
Dimensions of Stress- Physical
� Fidgeting
� Sweating
� Back Pain
� Headaches � Headaches
� Insomnia
�Muscle tension
9Consultancy & Training Division, PTU's GJ School of TQM & Entrepreneurship
Dimensions of Stress-Psychological Cognitive
� Loss of Memory/Frequent Forgetting
� Loss of Concentration
� Loss of Focus
� Loss of Organization� Loss of Organization
� Loss of Clarity of Thought
� Faulty Decision Making
� Poor Time Management
10Consultancy & Training Division, PTU's GJ School of TQM & Entrepreneurship
Dimensions of Stress-Psychological Affective
� Boredom� Sadness� Loneliness� Depression� Feeling of HelplessnessFeeling of Hopelessness� Feeling of Hopelessness
� Extreme Anxiety� Nervousness� Irritability� Rapid Mood Swings� Unpredictable Anger� Frequent Urge to Cry
11Consultancy & Training Division, PTU's GJ School of TQM & Entrepreneurship
Dimensions of Stress-Psychological Behavioral
� Chronic Sleep Problems
� Over Reaction to mild work pressure
� In effective use of work/ leisure
� Absentee Issues
� Over Weight/Under Weight
� Cigarette Smoking� Cigarette Smoking
� Use of Medication
� Overly Argumentative
� Drug Abuse
� Decline in Work Effectiveness
� Alcohol Abuse
� Fault Finding
� Nagging
12Consultancy & Training Division, PTU's GJ School of TQM & Entrepreneurship
The Art of Resiliency
� Make the best of it
� Keep life in perspective
� Realize that � Realize that nobody’s perfect
� Assume responsibility for your life
� Practice, practice, practice
13Consultancy & Training Division, PTU's GJ School of TQM & Entrepreneurship
Be Proactive – Coping with Stress
� Mindset and attitudes
� Habits and � Habits and actions
� Connections and relationships
14Consultancy & Training Division, PTU's GJ School of TQM & Entrepreneurship
Mindset and Attitudes
Watch
your
thoughts
15Consultancy & Training Division, PTU's GJ School of TQM & Entrepreneurship
Mindset and Attitudes
Find the Find the meaning
16Consultancy & Training Division, PTU's GJ School of TQM & Entrepreneurship
Mindset and Attitudes
Use positive Use positive affirmations
17Consultancy & Training Division, PTU's GJ School of TQM & Entrepreneurship
Habits and Actions
� Laugh more than you whine
� Fire the control freakfreak
� Be flexible� Just do it� Develop healthy rituals
18Consultancy & Training Division, PTU's GJ School of TQM & Entrepreneurship
Healthy Rituals
What are you doing?
19Consultancy & Training Division, PTU's GJ School of TQM & Entrepreneurship
Connections and Relationships
“Toxic” People
� Identify� Identify
�Eliminate
�Confront
� Limit contact
20Consultancy & Training Division, PTU's GJ School of TQM & Entrepreneurship
Connections and Relationships
Support people are:
� Real and present
� Good listeners
� Comforting
� Humorous
� Accepting
� There for you
� Wise
21Consultancy & Training Division, PTU's GJ School of TQM & Entrepreneurship
Practicing Stress Management
� Write for 15 minutes about things that stressed you recently and how they made you feel
� Relaxation Response
� Progressive Muscle Relaxation
22Consultancy & Training Division, PTU's GJ School of TQM & Entrepreneurship
Balancing Wheel
23Consultancy & Training Division, PTU's GJ School of TQM & Entrepreneurship
Action Plan
Commit and PracticePractice
24Consultancy & Training Division, PTU's GJ School of TQM & Entrepreneurship