Scribd Logo
Upload

Welcome to Scribd!

  • 86 views

    Stress Management: M. Bhaskara Rao, PH.D

    Uploaded by

    Abhishek Shukla
    This document discusses stress, including its causes, effects, and management. It defines stress as a dynamic condition involving opportunities, constraints, or demands that are perceived as uncertain and important. Stress can cause physical, psychological, and behavioral problems like headaches, anxiety, sleep issues, and increased substance use. While some stress from challenges (eustress) can be beneficial, too much distress can negatively impact health and performance. Suggestions for reducing stress include finding support, maintaining a positive attitude, prioritizing self-care, and learning to say no to take breaks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Stress Management: M. Bhaskara Rao, PH.D

    Uploaded by

    Abhishek Shukla
    86 views12 pages
    This document discusses stress, including its causes, effects, and management. It defines stress as a dynamic condition involving opportunities, constraints, or demands that are perceived as uncertain and important. Stress can cause physical, psychological, and behavioral problems like headaches, anxiety, sleep issues, and increased substance use. While some stress from challenges (eustress) can be beneficial, too much distress can negatively impact health and performance. Suggestions for reducing stress include finding support, maintaining a positive attitude, prioritizing self-care, and learning to say no to take breaks.

    Original Description:

    Stress management

    Original Title

    stress management

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document discusses stress, including its causes, effects, and management. It defines stress as a dynamic condition involving opportunities, constraints, or demands that are perceived as uncertain and important. Stress can cause physical, psychological, and behavioral problems like headaches, anxiety, sleep issues, and increased substance use. While some stress from challenges (eustress) can be beneficial, too much distress can negatively impact health and performance. Suggestions for reducing stress include finding support, maintaining a positive attitude, prioritizing self-care, and learning to say no to take breaks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    86 views12 pages

    Stress Management: M. Bhaskara Rao, PH.D

    Uploaded by

    Abhishek Shukla
    This document discusses stress, including its causes, effects, and management. It defines stress as a dynamic condition involving opportunities, constraints, or demands that are perceived as uncertain and important. Stress can cause physical, psychological, and behavioral problems like headaches, anxiety, sleep issues, and increased substance use. While some stress from challenges (eustress) can be beneficial, too much distress can negatively impact health and performance. Suggestions for reducing stress include finding support, maintaining a positive attitude, prioritizing self-care, and learning to say no to take breaks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 12

    18/01/2019

    STRESS MANAGEMENT

    M. Bhaskara Rao, Ph.D

    Its not stress that


    kills us, it is our
    reaction to it.
    ~ Hans Selye

    1
    18/01/2019

    What is Stress?
     Stress is a dynamic condition in which an individual is
    confronted with an opportunity, constraint or demand
    related to what he or she desires and for which the
    outcome is perceived to be both uncertain and
    important.
     Stress can be also be defined as our mental, physical,
    emotional, and behavioral reactions to any perceived
    demands or threats.

    The Stress Response System


     When situations seem
    threatening to us, our bodies
    react quickly to supply
    protection by preparing to
    take action. This physiological
    reaction is known as the "fight
    or flight" response (Cannon).
    – The physiological response to a
    stressor is known as reactivity.
    – Physiological responses can
    accumulate and result in long-
    term wear on the body.
    4

    2
    18/01/2019

    Causes of Stress
    Extra-
    Organizational
    Role conflict and
    organizational •
    Stressors
    ambiguity
    Stressors
    • Type A characteristics
    • Social and technological • High stress
    • Absence of group • Locus of control
    changes • Job role
    cohesiveness • Learned helplessness
    • Family problems Causes • Poor working
    • Absence of support from of Stress • Self efficacy
    • Relocation conditions
    group members • Psychological
    • Economic & financial • Organizational politics
    • Conflicts related to group hardiness
    conditions • Poor working
    • Race & class relationships
    Group Individual
    • Residential and
    Stressors Stressors
    community conditions

    Result in Job Stress in Individual


    5

    Not All Stress is Bad…


     Distress is a continuous experience of feeling overwhelmed,
    oppressed, and behind in our responsibilities. It is the all
    encompassing sense of being imposed upon by difficulties with no
    light at the end of the tunnel.
    – Examples of distress include financial difficulties, conflicts in
    relationships, excessive obligations, managing a chronic illness, or
    experiencing a trauma.
     Eustress is the other form of stress that is positive and
    beneficial. We may feel challenged, but the sources of the stress
    are opportunities that are meaningful to us. Eustress helps
    provide us with energy and motivation to meet our responsibilities
    and achieve our goals.
    – Examples of eustress include graduating from college, getting married,
    receiving a promotion, having a child, or changing jobs.
    6

    3
    18/01/2019

    Effect of Stress on Performance

    Stress Response
     A good example of a stressful situation for many
    people is taking a test. If you find testing to be
    stressful, you might notice certain physical,
    behavioral, mental, and emotional responses.
    – Physical Response?
    – Behavioral Response?
    – Mental Response?
    – Emotional Response?

    4
    18/01/2019

     Physical Problems: Headaches, increase in blood


    pressure, sweating, loss of appetite, gastrointestinal
    disorders, fatigue, ulcers, arthritis and allergies
     Psychological Problems: Anger, anxiety, boredom,
    depression, dissatisfaction, tension, irritation.
    Distraction, aggression, hostile behavior and lowered
    self esteem
     Behavioral Problems: Sleep disorders, overeating,
    increased smoking or alcohol consumption, use of
    addictive substances like drugs, rude behavior, rapid
    speech, fidgeting(impatience), nervousness

    Vulnerability to Stress

    Some people are more vulnerable to stress


    than others. Determine your level of
    vulnerability to stress by completing the
    worksheet

    Vulnerability to Stress

    10

    5
    18/01/2019

    What is Stressful to You?


    Work Roommate Legal matters

    Classes Childcare Mental health

    Studying Finances Law violation

    Relationship with partner Appearance Spiritual/Religious issues

    Relationship with family Physical Health Major/Career decisions

    Relationship with friends Not “fitting in” Attitudes/thoughts

    Trauma Getting married Buying a house

    Change in amount of
    Change in residence Change to a new school
    recreation
    Change in amount of Death of friend/
    Change in eating habits
    social activities family member
    11

    Why Do We "Stress Out"?

     For two major reasons:


    – We perceive a situation as dangerous, difficult, or painful.
    – We don't believe we have the resources to cope.

    12

    6
    18/01/2019

    Stress Warning Signals


     What are your "red flags," or warning signs, that stress is
    creeping into your life? If we keep pushing ourselves,
    eventually something inside of us will send "red flags," or
    warning signs that stress is becoming a problem.

     Complete the worksheet STRESS WARNING


    SIGNALS.

    13

    Suggestions for Reducing Stress

     Find a support system. Find someone to talk to


    about your feelings and experiences.
     Change your attitude. Find other ways to think
    about stressful situations.
    – Remember "Life is 10% what happens to us, and 90%
    how we react to it.“
     Be realistic. Set practical goals for dealing with
    situations and solving problems.
    – Develop realistic expectations of yourself and others.

    14

    7
    18/01/2019

     Get organized and take charge. Being


    unorganized or engaging in poor planning often leads
    to frustration or crisis situations, which most always
    leads to feeling stressed.
    – Plan your time, make a schedule, establish your priorities.
     Take breaks, give yourself "me time." Learn that
    taking time to yourself for rejuvenation and relaxation
    is just as important as giving time to other activities.
    – At minimum, take short breaks during your busy day.

    15

     Take good care of yourself. Eat properly, get


    regular rest, keep a routine. Allow yourself to do
    something you enjoy each day.
    – Paradoxically, the time we need to take care of ourselves
    the most, when we are stressed, is the time we do it the
    least.
     Learn to say "no." Learn to pick and choose which
    things you will say "yes" to and which things you will
    not.
    – Protect yourself by not allowing yourself to take on every
    request or opportunity that comes your way.
     Get regular exercise. Exercising regularly can help
    relieve some symptoms of depression and stress, and
    help us to maintain our health. 16

    8
    18/01/2019

     Get a hobby, do something different. For a


    balanced lifestyle, play is as important as work.
     Slow down. Know your limits and cut down on the
    number of things you try to do each day, particularly
    if you do not have enough time for them or for
    yourself.
    – Be realistic about what you can accomplish effectively each
    day.
    – Monitor your pace. Rushing through things can lead to
    mistakes or poor performance. Take the time you need to
    do a good job.
    – Poorly done tasks can lead to added stress.
    17

    Laugh, use humor. Do something fun and


    enjoyable such as seeing a funny movie, laughing with
    friends, reading a humorous book, or going to a
    comedy show.
     Learn to relax. Develop a regular relaxation routine.
    – Try yoga, meditation, or some simple quiet time.

    18

    9
    18/01/2019

    Individual Problem focused strategies to


    cope with stress
    Following strategies help an individual cope with stress by
    identifying the source of stress and determining the course
    of action that will reduce the stress levels. These are:
     Time Management, Requesting others for help, Shifting to
    another job
    Following strategies reduce the stress to manageable
    (healthy and comfortable) levels by modifying the way
    people react to certain stressful conditions. These are:
     Relaxation, Exercise, Psychological strategies( Increased
    self awareness and questioning the ability to cope with
    the worst possible outcome), Recreation, Companionship
    19

    Organizational Problem focused strategies


    to cope with stress
     Redesigning the job
     Proper selection and placement
     Training
     Team building
     Providing various day care facilities
     Promoting open communication within the organization
     Employee assistance program
     Mentoring
     Wellness programs and personal time off
    20

    10
    18/01/2019

    Relaxation Exercises
     Many different kinds, but some are:
    – Deep Breathing
    – Visualization: Visualization is a nice way of
    giving our minds and bodies a "mini vacation.“
    – Muscle Relaxation
     Complete one of the relaxation exercises:
    – Visualization and Relaxation Techniques

    21

    Stress Management: Next Steps


     Think about a situation (or situations) that is
    particularly stressful to you.
     Come up with a plan for handling this situation
    (using the information that you have gained from
    this presentation).
     Use the Stress Management Worksheet as a guide.

     Try to change the way you appraise a situation to


    make it less stressful.

    22

    11
    18/01/2019

    Stress Management: Next Steps


     Remember stress is normal but watch out for
    symptoms of stress
     Use coping skills/ways to reduce stress

     Practice relaxation techniques

    23

    12

    You might also like