Stress and Its Management [Compatibility Mode]

7/30/2019 Stress and Its Management [Compatibility Mode]

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By: Dr. Jose Paolo De Castro


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Stress is part of oureveryday life.

Living in a fast-paced,technological society with

Stress is part of oureveryday life.

Living in a fast-paced,technological society with

upon our time, the majorityof people can state:

I am stressed out.I am stressed out.

upon our time, the majorityof people can state:

I am stressed out.I am stressed out.


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Stress StatisticsStress StatisticsStress StatisticsStress Statistics

of all adults suffer

adverse health effectsof stress.

of all physician officevisits are for a stressrelated illness

Source: Miller, Smith & Rothstein, 1994


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Stress StatisticsStress StatisticsStress StatisticsStress Statistics

Over 75% of industrial accidents areOver 75% of industrial accidents are

rooted in stress.rooted in stress.

The effects of stress are linked to the six leading

causes of death: heart disease, cancer,

lung ailments, accidents,cirrhosis of the liver, and suicide.

The effects of stress are linked to the six leading

causes of death: heart disease, cancer,

lung ailments, accidents,cirrhosis of the liver, and suicide.


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What is Stress?What is Stress?What is Stress?What is Stress?

In his bookStress Without Distress, Hans Selye defines

stress as:

ones reaction to life events the

nonspecific response of the body to anydemand made upon it

Our response to any situation we findchallenging, frightening, or difficult.


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Typical RelationshipTypical Relationship Between Performance & StressBetween Performance & Stress

ce

Excellentperformance

Too Little Stress Optimum Stress Excessive Stress

Levelo

f

Performa

n

Poorperformance

Stress

Distress


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EustressEustress & Distress& DistressEustressEustress & Distress& Distress

Eustressis good stress results from exhilarating

experiences.

Eustressis good stress results from exhilarating

experiences.

of winning and achieving.

Distress is bad stresslosing, failing, overworking

and not coping. Distress affects peoplein a negative oftenharmful manner.

of winning and achieving.


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Two Ways Of Coping With StressTwo Ways Of Coping With Stress


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BURNOUTEmotional and

physical

Consequences of Unmanaged StressConsequences of Unmanaged StressConsequences of Unmanaged StressConsequences of Unmanaged Stress

exhaustionDepersonalization Inefficacy

Absenteeism and turnoverAbsenteeism and turnover


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CHRONIC FATIGUE

Anger at those makingdemands on you.

Self-criticism for

Consequences of Unmanaged StressConsequences of Unmanaged StressConsequences of Unmanaged StressConsequences of Unmanaged Stress

putting up with thedemands.

Cynicism, negativism

& irritability.A sense of being

besieged.

Hair-trigger display of

emotions.


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CONSEQUENCES OF UNMANAGED STRESSCONSEQUENCES OF UNMANAGED STRESSCONSEQUENCES OF UNMANAGED STRESSCONSEQUENCES OF UNMANAGED STRESS

Increased substance

abuse Indecisiveness

Insomnia & sleeping Recklessness

Overs endin

pro ems Eating disorders

Loss of effectivenessat work

Constant fatigue Toxicomanias

> the overwhelmingdesire to consume

poisons Depression


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Health ConsequencesHealth Consequences

High blood pressure

Heart attacks / Heart disease

Certain types of asthma

Migraine headaches/

Tension headaches

Back pains/Muscle Pains

Dyspepsia/ Peptic Ulcer


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What stresses you out?What stresses you out?What stresses you out?What stresses you out?


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The EnvironmentThe EnvironmentThe EnvironmentThe Environment

YOUNegative WorkNegative Work PastPastOuch!!!

Beware of the Bullets!Beware of the Bullets!


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BulldozersBulldozers

PatronizersPatronizersPatronizersPatronizers

Complainers

Negatives

GossipsGossips

Whiner

Other Peoples BehaviorOther Peoples Behavior

SnipersSnipers

ExplodersExploders

Controllers

Backstabbers

Walking Wounded

Brown NosersSluffersSluffersSluffersSluffersSluffersSluffersSluffersSluffers


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Negative Work EnvironmentNegative Work Environment

Dog eat dog . . . Everyonefighting to get ahead

No one appreciatesour contributions

Too much work . . .not enough help

Deadlines are unrealistic

Longer hours, additional work

Budget Constraints

Competition is eating us alive

Poor management/direction

Job insecurity


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CHANGE . . .Challenges our paradigms

CHANGE . . .Challenges our paradigms

Changing EnvironmentChanging Environment

Makes life more difficult for a

while

Causes StressIs an ongoing fact of life

Makes life more difficult for a

while

Causes StressIs an ongoing fact of life


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Abuse

Past ExperiencesPast Experiences

Bondage

DistrustFears

GuiltShame

Rejection Betrayal


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Lifes Little QuestionLifes Little Question

Are some eo le ust born ositive thinkers

. . . or is it their CHOICE?


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Choose the Right LuggageChoose the Right Luggage


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Youre going to get hit!Youre going to get hit!The Problem With Dodging BulletsThe Problem With Dodging Bullets


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Choice #2Choice #2

Wear Bulletproof ArmorWear Bulletproof ArmorWear Bulletproof ArmorWear Bulletproof Armor


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BULLETPROOF ARMORBULLETPROOF ARMORBULLETPROOF ARMORBULLETPROOF ARMORCOMES FROMCOMES FROMCOMES FROMCOMES FROM


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PUTTING ONPUTTING ONPUTTING ONPUTTING ON

THE ARMORTHE ARMORTHE ARMORTHE ARMOR


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How to Change Your AttitudeHow to Change Your Attitude

ATTITUDEATTITUDEATTITUDEATTITUDE

ATTITUDEATTITUDE


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Accept ResponsibilityAccept Responsibility

I am responsible . . .

. . . for who I am

. . . for what I have

. . . for what I do


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Step #2 Take ControlStep #2 Take Control

Negativeworld view

FROM THE INSIDE . . . OUT!FROM THE INSIDE . . . OUT!ATTITUDEATTITUDE


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How to Change Your BehaviorHow to Change Your Behavior

BEHAVIORBEHAVIOR

Changes taketrue assessmentChanges taketrue assessment

BEHAVIORBEHAVIOR

determination &discipline

determination &discipline


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This is oin to This is going to

Manage Your Self-TalkManage Your Self-TalkIf you think you Can, or you think you CantIf you think you Can, or you think you CantIf you think you Can, or you think you CantIf you think you Can, or you think you Cant YOURE RIGHT!

--------Henry FordHenry FordHenry FordHenry Ford

THINKING

be a wonderfulday! be a crappyday!

CC


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Choose Your BehaviorChoose Your Behavior

REACTIVE

ResponseResponseStimulus

PROACTIVE

MyResponse

MyResponse

MyChoiceMy

Choice

BEHAVIORBEHAVIOR

Stimulus


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The Choice is YOURSThe Choice is YOURS


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With Positive AttitudeWith Positive Attitude

STRESSED is justDESSERTS spelled

backwards

Its a piece of cake!


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What elseWhat else

can you do?can you do?


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Managing StressManaging Stress

Exercise

Reduces anxiety and increasessense of well-being

Mobilizes energy resources tocomplete the energy cycle

Avoid compulsive exercise

NutritionEat a balanced diet

Avoid excess caffeine


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SleepLack of sleep is both a cause

and an effect of excess stress

Social supportFoster friendshipsKeep family ties strongGet involved with a group


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Communication

Balance anger andassertiveness

Spiritual wellnessorganized religionspending time in

naturehelping othersart or other creative

endeavors


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Relaxation techniquesSquared breathing

Listening to music

Im er

TransferenceMeditation, Yoga

Biofeedback exercises

Massage

Progressive musclerelaxation


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The benefits of overcoming stressThe benefits of overcoming stress

Brighter outlook in our daily livesBrighter outlook in our daily lives Positive attitude at all times despite ourPositive attitude at all times despite our

problems and obstaclesproblems and obstacles

Fewer medical burdens and consequences toFewer medical burdens and consequences toface and handleface and handle

Less expenses to deal with and more time toLess expenses to deal with and more time to

enjoy our livesenjoy our lives


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THE CARROT, THE EGGTHE CARROT, THE EGG

AND THEAND THE

COFFEE BEANCOFFEE BEAN


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Put three pots of water over the fire.


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In the first pot, put some carrots


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In the second pot, put some eggs

In the third pot put some coffee beans


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In the third pot, put some coffee beans

that have been grounded into coffee powder.


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Boil all three pots for 15 minutes.

Take out what you put in.


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The carrots went in hard.They are now soft.

The eggs went in soft inside.Now they are hard inside.


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The coffee powderhas disappeared.

But the water hasthe color and the

wonderful smell ofcoffee.


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Now think about life.

Life is not always

easy.

Life is not alwayscomfortable.

Sometimes life isvery hard.


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Things donthappen like wewish.

Peo le dont treat

We work very hard but get few results.What happens when we face difficultiesdifficulties?

us like we hope.


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Now think about the pots.

The boiling water is like theproblems of life.


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We can be like the carrots.

We go intough and

strong.

We come outsoft and

weak.


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We get very tired.We lose hope.We give up.

fighting spirit.

Dont be like the carrots!Dont be like the carrots!

W b lik th


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We can be like the eggs.

We start with asoft and sensitiveheart.

We end up veryhard and unfeelinginside.


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We hateothers.We dont likeourselves.

hard-hearted.

There is no warm

feeling, only bitterness.

Dont be like the eggs!Dont be like the eggs!


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We can be like the coffee beans.

The water doesnot change the

.

The coffeepowder

changes thewater!


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The water has become different becauseof the coffee powder.

See it.

Smell it.Drink it.

The hotterhotter the water, the betterbetter the taste.

W b lik th ff b


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We can be like the coffee beans.

We make something good from

the difficulties we face.

We learn new things.


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We make the world around us better.We make the world around us better.


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Stress gives us the chance tobecome strongerstronger and betterbetterand toughertougher.

Wh t lik h thi


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What are we like when thingsdo not go well?

Are we like the carrot

or the egg

or the coffee bean?


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Be like the coffee bean!Be like the coffee bean!


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T H A N K Y O U !!!T H A N K Y O U !!!

Stress and Its Management [Compatibility Mode]

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