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Stress management

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2. -What is Stress ?-Some FactsWhat are Stressors-Types of Stress-Adaptation Syndrome-Symptoms-Workplace Stress-Exam Stress-Study Stress-ABC of stress-How to manage Stress 3. 75-90% of adultvisits to primaryThe commonest problemscare physicians areworld-wide are a mixturefor stress related of anxiety and depression.problems.SOME FACTS More heart attacks on Monday, 9:00 MAXIMUM absenteeism A.M. than at anyon an average workday other time of the is because of stress week. related problems 4. WHAT IS STRESS Stress is the wear and tear our mindsand bodies experience as we attempt tocope with our continually changingenvironment 5. STRESS FEELINGSoWorryoTenseoTiredoFrightenedoElatedoDepressedoAnxiousoAnger 6. WHAT ARE STRESSORS? Stressors are events that threaten or challenge peopleTYPES 1. External Stressors 2. Internal Stressors 7. EXTERNAL STRESSORSPhysical SOCIALO MAJOR LIFE RStressorsINTERACTION G EVENTS A N BirthNoise I Death RudenessRules SBrightBossiness Regulations A T Lost jobLightsAggressive-Deadlines I Promotion OHeatness by othersN Marital AConfine Bullying status LSpaceschange 8. Lifestyle choices Negative self talk Mind traps Personality traitsINTERNAL STRESSORS 9. TYPES OF STRESS1. DISTRESS-Negative stress2. EUSTRESS-Positive stress3. HYPERSTRESS-Overburden4. HYPOSTRESS-Bored 10. The individual Everyone is different, with unique perception of, andreaction to, events. There is no single level of stressthat is optimal for all people. 11. Figure 13.7 The antecedents, components, and consequences of burnout 12. General Adaptation Syndrome Stage I - Alarm Reaction When the stressor or threat is identified, the bodys response is a state of alarm. Release of adrenaline in order to bring the fight or flight response 13. General Adaptation Syndrome Stage II Stage of Resistance If stressor persists, the organismtries to adapt to continuedchallenges utilizing availableresources. It decreases the effectiveness of theimmune system which makes youmore susceptible to diseases. 14. General Adaptation Syndrome Stage III Stage of Exhaustion Stress persists for a long time Environmental demands orstrains exceeded availableresources All the bodys availableresources are eventuallydepleted and the body is unableto maintain normal function. 15. SUMMARYUp till now we have discussed-What is Stress ?-Some Facts-What are Stressors-external& Internal Stressors-Types of Stress-Adaptation Syndrome 16. IFRAH SYED MBE-10-47EFECTS OF STRESS WORKPLACE STRESS 17. Effects of stress Physical Effects Mental Effects Behavioral Effects Emotional Effects 18. Physical Effects Sleep pattern changes Fatigue Digestion changes Headaches Aches and pains Infections Dizziness Fainting Sweating &trembling Tingling hands& feet Breathlessness Missed heartbeats 19. Mental Effects Lack of concentration Memory lapses Difficulty in makingdecision Confusion Disorientation Panic attacks 20. Behavioral Effects Appetite changes- too much or too little Eating disorders Increased smoking and drinking Restlessness Fidgeting Nail biting 21. Emotional Effects Bouts ofdepression Impatience Fits of rage Tearfulness Deteriorationof personalhygiene andappearance 22. STRESS RELATED ILLNESSESStress is not the same as ill-health, buthas been related to such illnesses as; Cardiovascular disease Immune system disease Asthma Diabetes Ulcers Skin complaints - psoriasis Headaches and migraines 23. COSTS OF STRESS80% of all modern diseases have their origins in stress. In the UK, 40 million working days per year are lost directly from stress - related illness. Costs in absenteeism to British industry is estimated at 1.5 billion pounds per year. 24. WORKPLACE STRESSWhy is this important?Stress is one of themost often-citedproblems in theworkplace.1Almost everyone whofeels stressedbelievesandstrongly believesthat stress issomething thatsomeone or something causes. 25. After mastering the information in this presentation, you will be able to Identify three of the common things that cause you to feel stressed at work, Describe three ways that feeling stressed makes you feel and behave, Name three practical strategies that will allow you to decrease your stress in theworkplace, Explain why you should adopt these strategies, 26. What causes you to feel stressedin the workplace?1,2 Conflict Time pressure Negative coworkers Information overload Rumors Unclear expectations Criticism Unreasonable demands Meaningless work Troublemakers Perceived slights Incompetent leaders The failure of An uncomfortableleaders to hold environmentproblem people Faulty equipmentaccountable Inadequate training Perceivedunfairness Excessive sensitivity 27. Practical Strategies Focus on yourself. Avoid negative people. Focus on providingexceptional quality andservice. Stop longing for peopleto change. Busy yourself withwhat you can doinstead of what youcant do. Label and manageyour difficult 28. Tips on Handling Stress Work smarter, not harder. Always maintain a short-task list. Continually ask yourself, What is the best use of my time right now? Be physically active to relieve tension. Make quick decisions. Carefully mix work & breaks. Have a positive attitude. Relax. 2008 MMMTS 29. SUMMARYUp till now we have discussedoEffects of StressoDiseases caused by stressoCost o StressoWhat are causes of WorkplaceStress &oHow to cope with them 30. AQSA HASHMI MBE-10-04STUDY STRESSEXAM STRESS 31. Danger Signals Becoming short-tempered Working long hours Spending so muchtime on yourcollege/universitywork Sleeping badly Setting very highstandards 32. WHAT HELPSWITH STUDYSTRESS? Learning support Counseling service Personal tutor Medical services ormental health support Other students 33. General Exam StudyTipsTested and True! Begin studying no lessthan 30-60 minutesafter a meal Never study within 30minutes of going tosleep Prioritize! Make a listof what you intend tostudy and prioritize thelist Study no more than45-60 minutes at astretch, and then take 34. Take breaks away from your desk and dosomething different Try to continue your daily habits as usual (dontdrastically reduce your sleep, eliminate exercise, orovereat) 35. Creating the RightEnvironment for Studying Environment is moderatelycomfortable Free of distractions Use your space Keep the study space organized. Have everything need to study 36. Proven Study StrategiesSQ3RSurveyQuestionReadReciteReview 37. Exam Stress 38. Effects of exam stress Hinders study andpreparation Becomeunable torevise Lose concentration Reduces grades Cause of the illness 39. Relieve exam stress Start preparation Visualize success Dont ask your friends Time utilized for study Be Brave Strong faith in God Look after Limit drugs Number of options 40. Mahreen KhawajaMBE-10-18Stressmanagement 41. Stress management How to manage stress? How to cope with stress? How to manage stressful situations? How to steer clear of stressors? 42. STRESS CONTROL ABC STRATEGY A = AWARENESS What causes youstress? How do you react? 43. ABC STRATEGY B = BALANCE There is a fine line between positive /negative stress How much can youcope with before it becomes negative? 44. ABC STRATEGY C = CONTROL What can you do to help yourselfcombat the negative effects of stress ? 45. Ten tips for StressManagement Smile Distract Yourself Meditate Breathe Right Exercise Right Posture Be Grateful Get a Massage Eat Healthy Spend time withHealthy People 46. Change your Thinking 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. 47. Change your Thinking PositiveThinking Forget powerlessness, dejection,despair, failure Stress leaves usvulnerable to negative suggestion sofocus on positives;Focus on your strengthsLearn from the stress you are underLook for opportunitiesSeek out the positive - make a change. 48. Change your BehaviorBe assertiveGet organizedVentilationHumorDiversion and distraction 49. Be Assertive Assertiveness helps to managestressful situations, and will , in time,help to reduce their frequency. Lack ofassertiveness often shows low self -esteem and low self -confidence. Thekey to assertiveness is verbal and non- verbal communication. Extending ourrange of communication skills willimprove our assertiveness 50. Equality and Basic Rights1) The right to express my feelings2) The right to express opinions / beliefs3) The right to say Yes/No for yourself4) Right to change your mind5) Right to say I dont understand6) Right to be yourself, not acting for the benefit of others 51. Benefits Higher self-esteemLess self-consciousLess anxiousManage stress more successfullyAppreciate yourself and others more easilyFeeling of self-control 52. Time ManagementMake a list What MUST be done WhatSHOULD be done What would youLIKE to doCut out time wastingLearn to drop unimportant activitiesSay no or delegate 53. Humor Good stress - reducerApplies at home and workRelieves muscular tensionImproves breathingPumps endorphins into thebloodstream -the bodys naturalpainkillers 54. Diversion and Distraction Take time outGet away from things that bother youDoesnt solve the problemReduce stress levelCalm downThink logically 55. Change Your Lifestyle DietSmoking & AlcoholExerciseSleepLeisureRelaxation