STRESS MANAGEMENT

Presentation Outline

Part 1 - General Awareness

Part 2 - Stress at Work

Part 3 - Self - help

 Part 1

General Awareness
 HELP ME!

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.
I HATE YOU

What Is Stress ?

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
• Depressed
• Anxious
• Anger
 Organisational Stress

• Rules
• Regulations
• “Red - Tape”
• Deadlines
 Negative Self – Talk Stress

• Pessimistic thinking
• Self criticism
• Over analysing
 TYPES OF STRESS

• Negative stress

• Positive stress
 Negative Stress

It is a contributory factor in minor

conditions, such as headaches, digestive
problems, skin complaints, insomnia and
ulcers.
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.
 The Individual

Everyone is different, with unique

perceptions of, and reactions to, events.
There is no single level of stress that is
optimal for all people. Some are more
sensitive owing to experiences in
childhood, the influence of teachers, parents
and religion etc.
Most of the stress we experience is self-
generated. How we perceive life - whether
an event makes us feel threatened or
stimulated, encouraged or discouraged,
happy or sad - depends to a large extent on
how we perceive ourselves.

The Individual
Self-generated stress is something of a
paradox, because so many people think of
external causes when they are upset.

Recognising that we create most of our own

upsets, is an important first step towards
coping with them.

The Individual
 SYMPTOMS OF STRESS

• Physical symptoms
• Mental symptoms
• Behavioural symptoms
• Emotional symptoms
 Physical Symptoms

• Sleep pattern changes • Dizziness

• Fatigue • Fainting
• Digestion changes • Sweating & trembling
• Headaches • Tingling hands & feet
• Aches and pains • Breathlessness
• Indigestion • Palpitations

Symptoms of Stress
 Mental Symptoms

• Lack of concentration
• Memory lapses
• Difficulty in making decisions
• Confusion
• Disorientation
• Panic attacks

Symptoms of Stress
 Behavioural Symptoms
• Appetite changes - too much or too little
• Eating disorders - anorexia, bulimia
• Increased intake of alcohol & other drugs
• Increased smoking
• Restlessness
• Nail biting

Symptoms of Stress
 Emotional Symptoms

• Depression
• Impatience
• Fits of rage
• Tearfulness
• Deterioration of personal hygiene and
appearance

Symptoms of Stress
 STRESS RELATED ILLNESSES
Stress is not the same as ill-health, but has been related to such
illnesses as:

• Cardiovascular disease
• Immune system disease
• Asthma
• Diabetes
• Digestive disorders
• Ulcers
• Skin complaints
• Headaches and migraines
• Depression
 Part 2

Stress at Work
 Why Do We Work ?

Work provides an income and fulfils a

variety of other needs: - mental and
physical exercise, social contact, a feeling
of self-worth and competence.
FACTORS INFLUENCING WORK STRESS

• The drive for success • Uncertainty

• Changing work • Conflict
patterns • Responsibility
• Working conditions • Relationships at work
• Overwork • Change at work
• Under-work
How Do I Know If I Am Suffering From Stress?

Each person handles stress differently. Some people

actually seek out situations which may appear stressful to
others.

A major life decision, such as changing careers or buying a

house, might be overwhelming for some people, while
others may welcome the change. Some find sitting in
traffic too much to tolerate, while others take it in stride.

The key is determining your personal tolerance levels for

stressful situations.
TIPS FOR REDUCING OR CONTROLLING STRESS

• Remember that success will not come from a half hearted

effort, nor will it come overnight. It will take
determination, persistence and time.

• Some suggestions may help immediately, but if your stress

is chronic, it may require more attention and/or lifestyle
changes.

• Determine YOUR tolerance level for stress and try to live

within these limits. Learn to accept or change stressful and
tense situations whenever possible.
• Be realistic.
If you feel overwhelmed by some activities (yours and/or your
family’s), learn to say NO! Eliminate an activity that is not absolutely
necessary. You may be taking on more responsibility than you can or
should handle. If you meet resistance, give reasons why you’re
making the changes. Be willing to listen to other’s suggestions and be
ready to compromise.

• Shed the “superman/superwoman” urge.

No one is perfect, so don’t expect perfection from yourself or others.
Ask yourself, “What really needs to be done?” How much can I do? Is
the deadline realistic? What adjustments can I make?” Don’t hesitate
to ask for help if you need it.

• Meditate. 
Just ten to twenty minutes of quiet reflection may bring relief from
chronic stress as well as increase your tolerance to it. Use the time to
listen to music, relax and try to think of pleasant things or nothing.

Tips For Reducing Or Controlling Stress

• Visualize.
Use your imagination and picture how you can manage a stressful
situation more successfully. Whether it’s a business presentation or
moving to a new place, many people feel visual rehearsals boost self-
confidence and enable them to take a more positive approach to a
difficult task.

• Take one thing at a time.  

For people under tension or stress, an ordinary workload can
sometimes seem unbearable. The best way to cope with this feeling of
being overwhelmed is to take one task at a time. Pick one urgent task
and work on it. Once you accomplish that task, choose the next one.
The positive feeling of “checking off” tasks is very satisfying. It will
motivate you to keep going.

• Exercise.
Regular exercise is a popular way to relieve stress. Twenty to thirty
minutes of physical activity benefits both the body and the mind.

Tips For Reducing Or Controlling Stress

• Hobbies.
Take a break from your worries by doing something you enjoy.
Whether it’s gardening or painting, schedule time to indulge your
interest.

• Healthy life style.

Good nutrition makes a difference. Limit intake of caffeine and
alcohol (alcohol actually disturbs regular sleep patterns), get adequate
rest, exercise, and balance work and leisure.

• Share your feelings.  

A conversation with a friend lets you know that you are not the only
one having a bad day, caring for a sick child or working in a busy
office. Stay in touch with friends and family. Let them provide love,
support and guidance. Don’t try to cope alone.

Tips For Reducing Or Controlling Stress

• Give in occasionally. Be flexible!
If you find you are meeting constant opposition in either your personal
or professional life, rethink your position or strategy.

Arguing only intensifies stressful feelings. If you know you are right,
stand your ground, but do so calmly and rationally. Make allowances
for other’s opinions and be prepared to compromise. If you are willing
to give in, others may meet you halfway. Not only will you reduce
your stress, you may find better solutions to your problems.

• Go easy with criticism.

You may expect too much of yourself and others. Try not to feel
frustrated, let down, disappointed or even “trapped” when another
person does not measure up.

The “other person” may be a wife, a husband, a child or a colleague

whom you are trying to change to suit yourself. Remember, everyone
is unique, and has his or her own virtues, shortcomings, and right to
develop as an individual.

Tips For Reducing Or Controlling Stress

• Where to Get Help.
Help may be as close as a friend or spouse. But if you
think that you or someone you know may be under more
stress than just dealing with a passing difficulty, it may be
helpful to talk with your doctor, spiritual advisor, or
employee for professional assistance.

If need be, they may even suggest you to visit with a

psychiatrist, psychologist, social worker, or other qualified
counselor.

Tips For Reducing Or Controlling Stress

 Ask Questions to Yourself
• List the things which cause stress and tension in your life.

• How does this stress and tension affect you, your family and your job?

• Can you identify the stress and tensions in your life as short or long term?

• Do you have a support system of friends/family that will help you make positive
changes?

• What are your biggest obstacles to reducing stress?

• What are you willing to change or give up for a less stressful and tension-filled life?

• What have you tried already that didn’t work for you?

• If you do not have control of a situation, can you accept it and get on with your life?
 JOB STRESS
• Job stress can be defined as the harmful physical and emotional responses that
occur when the requirements of the job do not match the capabilities,
resources, or needs of the worker. Job stress can lead to poor health.

• Job stress is often confused with challenge, but these concepts are not the
same.

Challenge energizes us psychologically and physically, and it motivates us to

learn new skills and master our jobs. When a challenge is met, we feel relaxed
and satisfied.

But job stress is different - the challenge has turned into job demands that
cannot be met, relaxation has turned to exhaustion, and a sense of satisfaction
has turned into feelings of stress.

In short, the stage is set for illness, injury, and job failure.
 Approach to job stress

• Balance between work and family or

personal life
• A support network of friends and coworkers
• A relaxed and positive outlook

Job Stress
 Job conditions that may lead to stress
• The design of tasks.
Heavy workload, infrequent rest breaks, long work hours, and shift
work are stressful. So are hectic and routine tasks that have little
inherent meaning, do not utilize workers' skills, and provide little
sense of control.

• Management style.
Lack of participation by workers in decision-making, poor
communication in the organization, lack of family-friendly policies.

• Interpersonal relationships.
Poor social environment and lack of support or help from coworkers
and supervisors.

Job Stress
• Work roles.
Conflicting or uncertain job expectations, too much
responsibility, too many “hats to wear.”

• Career concerns.
Job insecurity and lack of opportunity for growth,
advancement, or promotion; rapid changes for which
workers are unprepared.

• Environmental conditions.
Unpleasant or dangerous physical conditions such as
crowding, noise, air pollution.

Job Conditions That May Lead To Stress

 Part 3

Self - help
 Statement

Not all the stress we

experience is generated at
work !!
CAUSES OF STRESS

• External Stresses

• Internal Stresses
 External Stresses - Organisational

Company take over React to changes

Major reorganisation Advancement difficult
Company sale / relocation Red tape delays jobs
Employee benefit cuts Insufficient resources
Mandatory overtime required Pay below going rate
Little input into decisions Technology changes
Mistake consequences severe Employee benefits poor
Workloads vary Workplace conditions
Fast paced work Consistent poor performance

Causes Of Stress
 External Stresses - Major Life Events

• Death of a loved one • Change in financial

• Divorce / separation status
• Injury/illness ( self / • Change of job / work
family ) • Mortgage or loan
• Marriage • Change in
• Loss of job responsibilities
• Retirement • Moving house

Causes Of Stress
 Recognise The Problem

The most important point is to recognise the

source of the negative stress.

This is not an admission of weakness or

inability to cope! It is a way to identify the
problem and plan measures to overcome it.
 Stress Reduction Techniques
• Progressive Relaxation:
Progressive relaxation of your muscles reduces pulse rate and blood pressure as well
as decreasing perspiration and respiration rates. The body responds to anxiety-
producing thoughts and events with muscle tension which in turn increases the
anxiety.

Muscle relaxation reduces tension and is incompatible with anxiety. Typically, it

involves tensing individual muscle groups for several seconds and releasing the
tension -- allowing the muscles to gradually relax.

• Deep Breathing:
Proper breathing is essential for good mental and physical health. The next time you
feel a surge of stress, try a few moments of deep breathing.

Sit in a comfortable position and take deep, measured breaths, e.g., inhaling while
counting up from 1 to 4; exhaling while counting down from 4 to 1. Do this 20-30
times and you are sure to feel refreshed. Deep breathing assists in relaxation by
increasing the amount of oxygen in the body.
• Visualization:
If you think anxious thoughts, you become tense. In order to overcome
negative feelings, you can use the power of your imagination to
refocus your mind on positive, healing images.

Get into a comfortable position, close your eyes and visualize a scene
or place that you associate with safety and relaxation. It doesn't matter
what you visualize, as long as it's calming to you. As you relax your
mind, your body also relaxes.

• Thought Stopping:
Thought stopping helps you overcome excessive worry, repetitive
thoughts, and negative thinking, which may take the form of self-
doubt, fear, and avoidance of stressful situations.

Thought stopping involves concentrating on the unwanted thoughts

and after a short time, suddenly stopping and emptying your mind, by
using the mental command "stop" or a loud noise to interrupt negative
thinking. Then, you may use thought substitution to focus on positive
thoughts and outcomes. If the thoughts can be controlled, stress levels
can be significantly reduced.

Stress Reduction Techniques

STRESS CONTROL

A B C STRATEGY
 ABC STRATEGY

A = AWARENESS

What causes you stress?

How do you react?
 B = BALANCE

There is a fine line between positive / negative

stress

How much can you cope with before it becomes

negative ?

ABC Strategy
 C = CONTROL

What can you do to help yourself combat the

negative effects of stress ?

ABC Strategy
STRESS MANAGEMENT TECHNIQUES

• Change your thinking

• Change your behaviour

• Change your lifestyle

Change your Thinking

• Re-framing

• Positive thinking

Stress Management Techniques

 Re-framing
Re-framing is a technique to change the way you
look at things in order to feel better about them.

There are many ways to interpret the same

situation so pick the one you like.

Re-framing does not change the external reality,

but helps you view things in a different light and
less stressfully.

Stress Management Techniques

 Positive Thinking
Forget powerlessness, dejection, despair, failure
Stress leaves us vulnerable to negative
suggestion so focus on positives:
• Focus on your strengths
• Learn from the stress you are under
• Look for opportunities
• Seek out the positive - make a change.

Stress Management Techniques

 Change your Behaviour

• Be assertive
• Get organised
• Ventilation
• Humour
• Diversion and distraction

Stress Management Techniques

 Be Assertive
Assertiveness helps to manage stressful situations,
and will , in time, help to reduce their frequency.

Lack of assertiveness often shows low self -

esteem and low self - confidence.

Extending our range of communication skills will

improve our assertiveness.

Change Your Behaviour

 Equality and Basic Rights
1) The right to express my feelings
2) The right to express opinions/beliefs
3) The right to say ‘Yes/No’ for yourself
4) Right to change your mind
5) Right to say ‘I don’t understand’
6) Right to be yourself, not acting for the benefit of others
7) The right to decline responsibility for other people’s
problems
8) The right to make reasonable requests to others
9) The right to set my own priorities
10) The right to be listened to, and taken seriously

Change Your Behaviour

 Benefits
• Higher self-esteem
• Less self-conscious
• Less anxious
• Manage stress more successfully
• Appreciate yourself and others more easily
• Feeling of self-control

Change Your Behaviour

 Get Organised
• Poor organisation is one of the most common
causes of stress.
• Structured approaches offer security against ‘out
of the blue’ problems.
• Prioritising objectives, duties and activities makes
them manageable and achievable.
• Don’t overload your mind.
• Organisation will help avoid personal and
professional chaos.

Change Your Behaviour

 Time Management

• Make a list
What MUST be done
What SHOULD be done
What would you LIKE to do
• Cut out time wasting
• Learn to drop unimportant activities
• Say no or delegate

Change Your Behaviour

 Ventilation
‘A problem shared is a problem halved’
Develop a support network through friends or
colleagues to talk with. It’s not always events
that are stressful but how we perceive them.

Writing a diary or notes may help release

feelings but do not re-read what has been
written.

Change Your Behaviour

 Humour

• Good stress - reducer

• Applies at home and work
• Relieves muscular tension
• Improves breathing

Change Your Behaviour

 Diversion And Distraction

• Take time out

• Get away from things that bother you
• Reduce stress level
• Calm down
• Think logically

Change Your Behaviour

 Change Your Lifestyle
• Diet
• Smoking & Alcohol
• Exercise
• Sleep
• Leisure
• Relaxation
 Benefits of Exercise
• Improves blood circulation
• Lowers blood pressure
• Clears the mind of worrying thoughts
• Improves self image
• Makes you feel better about yourself
• Increases social contact

Change Your Lifestyle

 Sleep
• Good stress reducer
• Difficult to cope when tired
• Wake refreshed after night’s sleep
• Plenty of daytime energy

Change Your Lifestyle

 Leisure

• Gives you a ‘break’ from stresses

• Provides outlet for relief
• Provides social contact

Change Your Lifestyle

 Benefits of Relaxation
• Lowers blood pressure
• Combats fatigue
• Promotes sleep
• Reduces pain
• Eases muscle tension
• Decreases mental worries
• Increases concentration
• Increases productivity
• Increases clear thinking

Change Your Lifestyle

 Alternatives
• Conventional • Herbalism
Medicine • Homeopathy
• Counselling & • Hypnotherapy
psychotherapy • Acupuncture
• Meditation • Aromatherapy
• Massage • Yoga
Thank You!