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STRESS MANAGEMENT
Prepared ByZUMAR ATTA ULLAH
Institute of Advanced Materials, B.Z.U. Multan
Presentation Outline
1. What is Stress?2. Types of Stress3. Symptoms of Stress4. Major causes of Stress5. How to Cope with Stress
WHAT IS STRESS? Stress is your mind and body’s response or reaction to a real or imagined threat, event or change. The threat, event or change are commonly called stressors. Stressors can be internal (thoughts, beliefs, attitudes) or external (loss, tragedy, change).
WHAT IS STRESS? Stress is the reaction people have to excessive pressures or other types of demand placed upon them. It arises when they worry that they can’t cope. Stress is the “wear and tear” our minds and bodies experience as we attempt to cope with our continually changing environment.
DEFINITION
S = P > R
Stress occurs when the pressure is greater than the resource.
STRESS FEELINGS•Worry•Tense•Tired•Frightened•Elated•Depressed•Anxious•Anger
TYPES OF STRESSORS
• External
• Internal
EXTERNAL STRESSORS
• Physical Environment• Social Interaction• Organizational• Major Life Events• Daily Hassles
PHYSICAL ENVIRONMENT
• Noise• Bright Lights• Heat• Confined Spaces
SOCIAL INTERACTION
• Rudeness• Bossiness• Aggressiveness by others• Bullying
ORGANIZATIONAL
• Rules• Regulations• 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 analyzing
MIND TRAPS
• Unrealistic expectations• Taking things personally• All or nothing thinking• Exaggeration• Rigid thinking
PERSONALITY TRAITS
• Perfectionists• Workaholics
TYPES OF STRESS
• Negative Stress
• Positive Stress
NEGATIVE STRESS
• It is contributory factor in minor conditions, such as headaches, digestive problems, skin complaints, insomnia and ulcers, etc.• 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.
ENDOCRINE SYSTEM
• Stress response controlled by the Endocrine System.•Demands on the physical or mental systems of the body result in hormone secretion (Insulin, Glucagon, Adrenaline, Testosterone, Estrogen and Progesterone etc.)
ENDOCRINE SYSTEM RESPONSES
• Increased pupil dilatation• Perspiration• Increased heart rate and blood pressure• Rapid breathing• Muscle tenseness• Increased mental alertness
GENERAL ADAPTATION SYNDROME
• Alarm Response
• Adaptation
• Exhaustion
ALARM RESPONSE
• This is the “Fight or Flight” response that prepares the body for immediate action.
ADAPTATION PHASE
• If the source persists, the body prepares for long-term protection, secreting hormones to increase blood sugar levels. This phase is common and not necessarily harmful, but must include periods of relaxation and rest to counterbalance the stress response. Fatigue, concentration lapses, irritability and lethargy result as the stress turns negative.
EXHAUSTION
• In chronic stress situations, sufferers enter the exhaustion phase: emotional, physical and mental resources suffer heavily, the body experiences ‘adrenal exhaustion’ leading to decreased stress tolerance, progressive mental and physical exhaustion, illness and collapse.
SYMPTOMS OF STRESS
• Physical Symptoms• Mental Symptoms• Behavioral Symptoms• Emotional Symptoms
PHYSICAL SYMPTOMS
• Sleep pattern changes• Fatigue• Digestion changes• Headaches• Aches and pains• Infections• Indigestion
• Dizziness• Fainting• Sweating & trembling• Tingling hands & feet• Breathlessness• Palpitations• Missed heartbeats
MENTAL SYMPTOMS
• Lack of concentration• Memory lapses• Difficulty in making decisions• Confusion• Disorientation• Panic attacks
BEHAVIORAL SYMPTOMS
• Appetite changes – too much or too little• Eating disorders – anorexia, bulimia• Increased smoking and intake of drugs• Restlessness• Fidgeting• Nail biting• Hypochondria
EMOTIONAL SYMPTOMS
• Bouts and depression• Impatience• Fits of rage• Tearfulness• Deterioration of personal hygiene and appearance
STRESS RELATED TO ILLNESSES
Stress is not the same as ill-health, but has been related to such illness as;
• Cardiovascular disease• Immune system disease• Asthma• Diabetes• Digestive disorders
• Ulcers• Skin complaints - psoriasis• Headaches and migraines• Pre-menstrual syndrome• Depression
Major Causes of StressSome of these may include:
Being firedBeing Promoted or DemotedMoving/RelocationMarriage/DivorcePregnancyDeath of family or friends
•These are just examples of major life changes that can have a serious impact on our lives and cause our bodies to react with stress. Often times, the most common and stressful things happen on a daily basis.
How Can You Cope With Stress?1. Time Management. It can be a huge cause for
stress in many peoples’ lives. Consider taking a class or course or reading information available online or in magazines or books on how to better manage your time and tasks.
2. Schedule. You may get more done with less stress if you make a schedule. Think about which things are most important, and put those at the top of your schedule/list to do those things first.
3. Take good care of yourself. Exercise, get plenty of rest, try to eat well, and don't smoke.
4. Stop negative thoughts. Easier said then done right? Well, it’s a skill that would be beneficial to develop. Try writing down your worries and work on letting go of things you cannot change. Don’t worry about things that have past. Focus on the positives and the future that you can still impact.
5. Speak up. Assertive communication can help you express how you feel in a thoughtful, tactful way.
6. Ask for help. People who have a strong network of family and friends manage stress better.
7. Do something you enjoy. A hobby, a bath, meditation, walking, or volunteering are good, helpful ways to help you feel better and relieve stress. Listen to relaxing music.
8. Keep a journal. Try including dates, time of day, time of year, current events in your life, even your food intake and exercise routine (if any).
9. Focus on the present. Try meditation, imagery exercises, or self-hypnosis. Don’t keep thinking back to your mistakes and reliving the negative things that happened. There is nothing you can do about it. Let it go and look ahead, not behind.
THANK YOU!
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