Stress Management PPT PDF

Stress Management in the Workplace Engr. Cristal Jade A. Blaza, REE True or False? Stress is the number one health concern True or False? among high school students. Appetite changes are not a True or False? symptom of stress. Depression and anxiety True or...

Stress Management in the Workplace Engr. Cristal Jade A. Blaza, REE True or False? Stress is the number one health concern True or False? among high school students. Appetite changes are not a True or False? symptom of stress. Depression and anxiety True or False? are linked to stress. 25% of people have True or False? trouble sleeping because of stress. Money, work, and relationships True or False? are all causes of stress.  What Is Stress? Stress is the feeling of being overwhelmed or unable to cope with mental or emotional pressure Stress is the way human beings react both physically and mentally to changes, events, and situations in their lives. People experience stress in diff erent ways and for diff erent reasons. The reaction is based on your perception of an event or situation. If you view a situation negatively, you will likely feel distressed— overwhelmed, oppressed, or out of control.  Any job worth doing is likely to involve a certain amount of ‘pressure’ when some sense of urgency is needed to meet deadlines and produce good result. STRESS But prolonged pressure leads to DEFINED stress and then chronic stress can lead to destructive cycle of poor performance, declining confidence, inefficiency and decreasing productivity What does stress look like? Stress looks diff erent for everyone, and everyone deals with stress diff erently.  Becoming easily frustrated, agitated, or moody Feeling Emotional overwhelmed Symptom Having difficulty relaxing and easing s of your mind Stress Low self-esteem and depression Avoiding others Change in eating habits  Low Headaches Upset energy stomach Physical Symptoms of Stress Chest pain Insomnia Nervousness and rapid and shaking heartbeat Cognitive Constant worrying Racing thoughts Symptom s of Stress Inability to Poor focus judgment  Eating too Procrastinatin much or too g little Behaviora l Increased use of alcohol, drugs, or Symptoms cigarettes of Stress Exhibiting more nervous behaviors (nail biting, fidgeting, pacing) TYPES OF STRESS  TYPES OF STRESS Distress: Stress due to an excess of adaptive demands placed upon us. The demands are so great that they lead to bodily and mental damage. e.g.: unexpected death of a loved one.  TYPES OF STRESS Eustress: The optimal amount of stress, which helps to promote health and growth. e.g.: praise from a superior for hard working.  Stressors Stressor: "n. any event, force, or condition that results in physical or emotional stress. Stressors may be internal or external forces that require adjustment or coping strategies on the part of the aff ected individual."  Problems with friends/family Common Homework Stressors in Extracurriculars Everyday Work/financial troubles Life Death of a loved one Unsafe living environment  SOURCES OF STRESS There are many sources of stress, these are broadly classifi ed as: Internal stressors: they originate within a person e.g.: cancer, feeling of depression. External stressors: it originates outside the individual e.g.: moving to another city, death in a family. Developmental stressors: it occurs at predictable times throughout an individual‘s life. e.g.: child- beginning of school. Situational stressors: they are unpredictable and occur at any time during life. It may be positive or negative. e.g.: death of family member, marriage/ divorce. Indicators or Stress  1. Physiological indicators: The physiological signs and symptoms of stress result from activation of sympathetic and neuro- endocrine systems of body. ♥ Pupils dilate to increase visual perception ♥ Sweat production increases ♥ Heart rate and cardiac output increases ♥ Skin is pallid due to peripheral blood vessel constriction ♥ Mouth may be dry ♥ Urine output decreases Indicators or Stress Psychological Indicators: Anxiety: state of mental uneasiness, apprehension, dread or feeling of helpless. It can be experienced at conscious, subconscious or unconscious level Psychologica l Indicators: Fear: It is an emotion/ feeling of apprehension aroused by impending or seeming danger, pain or threat. Psychological Indicators: Depression: It is an extreme feeling of sadness, despair, lack of worth or emptiness. Psychological Indicators: Unconscious ego defense mechanism: It is a psychological adaptive mechanism developing as the personality attempts to defend itself and allay inner tensions. Indicators or Stress 2. Cognitive Indicators: indicators that do not have assumed interpretation of outcome, but rather off er a certain view of the world for the trader to interpret. Cognitive Indicators Problem solving: the person assesses the situation or problem analyzes, chose alternatives, carries out selected alternatives and evaluates. Cognitive Indicators Structuring: -arrangement/ manipulation of a situation so that threatening events do not occur. Cognitive Indicators Self-control: assuming a manner and facial expression that conveys a sense of being in control or in change. Cognitive Indicators Suppression: willfully putting a thought or feeling out of mind. Cognitive Indicators Day dreaming: unfulfi lled wishes and desires are imagined as fulfi lled or a threatening experience is reworked or re played so that it ends diff erently from reality. Stress in the Workplace  STRESS IN THE WORKPLACE ! Employees feel little stress when we have the time, experience and resources to manage a situation. We feel great stress when we think we can’t handle the demands put upon us. Stress could therefore turn out to be a positive or negative experience. It is an inevitable consequence of an event: It depends a lot on people's perceptions of a situation and their real ability to cope with it.  IS STRESS GOOD OR BAD? Selye said that “stress is not necessarily something bad – it all depends on how we take or manage it. The stress of exhilarating or excitement, creative successful work is benefi cial, while that of failure, humiliation or infection is detrimental. TECHNIQUES OF STRESS MANAGEMEN T LAUGHTER Adopting a humorous view towards life`s situations can take the edge off everyday stressors. Not being too serious or in a constant alert mode helps maintain the equanimity of mind and promote clear thinking. Being able to laugh stress away is the smartest way to ward off its eff ects.  AUTOGENIC TRAINING  It is a relaxation technique developed by the German psychiatrist Johannes Heinrich Schultz and fi rst published in 1932. The technique involves the daily practice of sessions that last around 15 minutes, usually in the morning, at lunch time, and in the evening.  During each session, the practitioner will repeat a set of visualizations that induce a state of relaxation. Each session can be practiced in a position chosen amongst a set of recommended postures (for e.g.: lying down, sitting meditation). The technique can be used to alleviate many stress-induced psychosomatic disorders.  GETTING A HOBBY Hobby is an activity or interest that is undertaken for pleasure or relaxation, typically done during one's leisure time.eg: collecting, games, outdoor recreation, gardening, performing the arts, reading, cooking and etc. MEDITATION  Meditation is a holistic discipline during which time the practitioner trains his or her mind in order to realize some benefi t. Meditation is generally a subjective, personal experience and most often done without any external involvement, except perhaps prayer beads to count prayers.  DEEP BREATHING  Diaphragmatic breathing, abdominal breathing, belly breathing, deep breathing or costal breathing is the act of breathing deep into one's lungs by fl exing one's diaphragm rather than breathing shallowly by fl exing one's rib cage. This deep breathing is marked by expansion of the abdomen rather than the chest when breathing. YOGA NIDRA  Yoga-nidra may be rendered in English as "yoga sleep". These aspects may include relaxation and guided visualization techniques as well as the psychology of dream, sleep and yoga.  NOOTROPICS Nootropics also referred to as smart drugs, memory enhancers, and cognitive enhancers, are drugs, supplements, nutraceuticals, and functional foods that improve mental functions such as cognition, memory, intelligence, motivation, attention, and concentration.  RELAXATION TECHNIQUES Relaxation technique (also known as relaxation training) is any method, process, procedure, or activity that helps a person to relax; to attain a state of increased calmness; or otherwise reduce levels of anxiety, stress or anger. Relaxation techniques are often employed as one element of a wider stress management program and can decrease muscle tension, lower the blood pressure and slow heart and breath rates, among other health benefi ts. FRACTIONAL RELAXATION Fractional relaxation is a method of releasing muscular tension in one small part of the body at a time. The fractional relaxation approach is often used in preparation for trance induction and hypnosis but is very useful as a relaxation technique by itself. The theory behind this tension release method is that it is easier to relax a fraction of the body than it is to relax the whole body all at once. ABC OF STRESS MANAGEMENT Always take time for Be aware of your own stress yourself at least 30 min/ meter; know when to step day. back and cool down. Concentrate on controlling Daily exercise will burn off your own situation, without the stress chemicals. controlling everybody else. ABC OF STRESS MANAGEMENT Eat lots of fresh fruit, veggies, Forgive others, do not hold bread and water; give your body grudges and be tolerant; not the best for it to perform at its everyone is capable as you. best. Hugs, kisses and laughter; have Gain perspective on things, how fun and don‘t be afraid to share important is the issue? your feelings with others. ABC OF STRESS MANAGEMENT Judge your own Keep a positive Identify stressors and performance attitude, your outlook plan to deal with them realistically; don‘t set will influence outcomes better next time. goals out of your own and the way others reach. treat you. Limit alcohol, drugs Manage money well, and other stimulants, seek advice and save they affect your at least 10% of what perception and you earn. behavior. ABC OF STRESS MANAGEMENT Outdoor activities by No is a word you need to yourself, or with friends Play your favorite music learn to use without and families, can be a rather than watching TV. feeling guilty. great way to relax. Quit smoking; it is Relationships; nurture stressing your body and enjoy them, learn to daily, not to mention listen more and talk less. killing you too. ABC OF STRESS MANAGEMENT SLEEP WELL, TREAT YOURSELF UNDERSTAND VERIFY WITH FIRM ONCE A WEEK THINGS FROM INFORMATION MATTRESS AND WITH A THE OTHER FROM THE SUPPORTIVE MASSAGE, DINNER OUT AND PERSON POINT SOURCE PILLOW; DON‘T OF VIEW. BEFORE OVERHEAT THE MOVIES. EXPLODING. YOURSELF AND ALLOW PLENTY OF VENTILATION. ABC OF STRESS MANAGEMENT Worry less, it Yearly goal Zest for life; each really doesn‘t get setting; plan what day is a gift, smile things completed you want to and be thankful better or quicker. achieve based on that you‘re the your priorities in part of the bigger your career, picture. relationships etc That’s All!