slides about stress management

© 2009 McGraw-Hill Higher Education. All rights reserved.© 2009 McGraw-Hill Higher Education. All rights reserved.

Stress & Stress Management:

DEALING WITH THE DEMANDS OF LIFE AND WORK

PREPARED FOR UHS 2062 LECTURES, UTM SKUDAI, MALAYSIA.

SRSIWOK@ GMAIL.COM

© 2009 McGraw-Hill Higher Education. All rights reserved.

Introduction

Stress influence our behaviour and thus our relations with others at work

Stress has serious health implications if not properly managed.

To properly manage stress, it has to be identified, understood, and learn ways to handle it.


What Is Stress? Stress

Physiological and psychological state of disruption

Stressor Factors or events, real or imagined, that

elicit a state of stress Eustress

Stress that enhances quality of life Distress

Stress that diminishes quality of life


What We Will Cover

-Causes of Stress

-How Stress Leads To Disease

-Types of Stress

-Coping Techniques


Stress Response

Physiological and psychological responses to positive or negative events that are disruptive, unexpected, or stimulating

Learned and conditioned habits adopted early in life

Basic human survival mechanism


Fight or Flight Response

Physiological changes that prepare the body for confrontation or avoidance Brain

Sympathetic nervous system

Adrenal glands


Resolving Stress

Adaptive Stress Response

Chronic Stress Response


General Adaptation Syndrome: Three Stages of Stress Alarm—the fight or flight response

Resistance—the body attempts to reestablish equilibrium

Exhaustion—the physical and psychological resources used to deal with stress are depleted


TheStress Response


Physical Toll of Stress

Hypertension Stroke Heart disease Kidney disorders Depression

Alcoholism Gastrointestinal

problems Autoimmune

disorders Sexual

dysfunctions


Effects of Stress

Stress and immunity Chronic stress may cause the immune system to

be under- or overactive

Stress and cardiovascular disease Type A personality: Competitive, ambitious

impatient

Associated with heart attacks

Type B personality: Relaxed, patient


Benefits of Stress

Moderate levels Motivating

Energizing

Productive


Yerkes-Dodson law


Student Stressors: Interpersonal

Homesickness One of the

most common problems facing college students

Often doesn’t hit until a few weeks or a month after the big move

Relationship problems Very common

stressor Difficulty maintaining

long-distance relationships

Loosing touch with old friends


Student Stressors: Balancing Work and School


Student Stressors: Academic

Test anxiety Speech anxiety Math anxiety


Student Stressors: Internal

Procrastination

Perfectionism

Problems with goal setting and time management


Other Stressors

Job stressors Conflict with coworkers

Unrealistic work loads

Tight deadlines and last minute projects

Technological stressors

Environmental stressors


Stress and Gender


What Makes Stress Worsen

Lack of control Lack of predictability Lack of social affiliation-no one to talk

with No outlet for frustration caused by

stressor Interpret things as getting worse with

no way to change it

Dr. Robert Sapolsky, Stress Researcher, Stanford University


How Americans Cope with Stress


How can one manage stress better?

1. Become aware of the stressors and the emotional and physical reactions

2. Recognizing what can be changed

3. Reduce the intensity of the emotional reactions to the stress

4. Learning to moderate our physical reserves

5. Maintaining our emotional reserves


Physical Aspects of Stress Management

Sleep

Exercise

Nutrition


Management of Stress

Exercise

Laughter

Diet

Stop smoking

Sleep

Support network

Self empowerment

Improve coping skills


Social Aspects of Stress Management

Make time to have fun and play

Laughter is effective

Human contact through social connections

Pets can reduce stress


Psychological Aspects of Stress Management

Relaxation and deep breathing

Progressive muscle relaxation (PMR)

Guided imagery and visualization

Meditation

Hypnosis

Biofeedback


Environmental Aspects of Stress Management

Reduce noise levels

Amount/type of light

Meaningful and challenging experiences

Aesthetic quality of inhabited space Color

Plants

Photos

Smell


Cognitive Aspects of Stress Management

Time management Assess your habits

Use a planner

Set goals and prioritize

Stress inoculation

Cognitive self-talk

Conquering procrastination

Combating perfectionism


References :

Aamodt, M.G (2007). Industrial /organizational psychology. An applied approach. Belmont, CA: Thomson.

Huffman, K ( 2007). Psychology in Action (8th ed). New Jersey: Wiley

Arnold, J. (2005). Work Psychology. Understanding Human Behaviour in the WorKplace. England: Pearson Education Ltd

Kosslynn, S. M. & Rosenberg, R. S (2006). Psychology in Action (3rd. Ed). Boston: Pearson International

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