‘Stress is not a reaction.

Rather, it is the price we pay

for the "civilized" life we live

which by the way, is not civilized at all.’

YOVKO BONEV

MANAGEMENT

STRESS

The body and mind reaction

to every day demands

and threats.

S = P > RStress occurs when the pressure is greater than the resource

What is your perception about being

stressed?

Stress Performance Connection

TYPES OF STRESS

Positive: Eustress• Enables concentration• Increase Performance• Energize you in to action

Negative: Distress• Loss of Motivation• Reduces effectiveness• Physical, Mental and Behavioral Problems

When do you know you are stressed?

SIGNS OF STRESS

PHYSICAL SIGNS

MENTAL SIGNSBEHAVIOURAL

SIGNS

AnxietyForgetfulnessDepressionLack of interestLowered self esteemIncreased angerExcessive fear

Increased Heart BeatTightened MusclesFatigueSleeplessnessStomach or bowel upsetSweatingChange in eating habitsRestlessnessBody Aches

HostilityIrritabilityUnder/Over eatingLack of concentrationMemory ProblemsSmoking/drinkingPoor Performance

“Life laughs at you when you are unhappy;

Life smiles at you when you are happy;

Life salutes you when you make others happy...”

What makes you stressed?

Imbalance between demands in your life and resources you have

Financial Problems

Relationship Problems

Health Problems

REASONS OF STRESS

Career

Academic Schedule

Personal Habits or environment

What is your response?

ACCEPT AVOID

ALTER ADAPT

Pessimistic thinkingSelf criticismOver analysing

NEGATIVE SELF-TALK

•The Worrier Voice - “What if…..?”Make a plan then get it out of your head.

•The Critic Voice - “How stupid…..”Recognize what is really true.

•The Victim Voice - “I’ll never be able to…..”There is always something to do to work toward a goal.

•The Perfectionist - “I should……”Assess your unrealistic expectations of yourself

GARBAGE IN = GARBAGE OUT

Cumulative Stress Ugly Health

Habits

Heart Disease Hypertension

Arthritis Headache

Stroke Irritable Bowel

Cancer Diabetes

RESOURCES DEMAND

NEED FOR STRESS MANAGEMENT

“Stress can be the SPICE OF LIFE or the

KISS OF DEATH.”

STRESS MANAGEMENT TECHNIQUES

Time management

Personal responsibility

Think positively, have faith

Set GoalsEffective communication

Solve problems

Stay Healthy

STAY HEALTHY

SET GOALS

Daily

Weekly

Monthly

TIME MANAGEMENT

EFFECTIVE COMMUNICATION

THINK POSITIVE

SOLVE PROBLEM

“Grant me the courage to change things that I can

change, the serenity to accept those I

cannot change and the wisdom to know the

difference”

SPIRITUALISM

1.Many studies have provided evidence that religion and spirituality are positively associated with many indicators of mental health.

2. The positive psychology movement supports and stimulates by the current professional interest in spirituality.

3. Mental health practitioners who wished to include religion and spirituality as part of treatment.

CURRENT TREND IN SPIRITUAL STRATEGIES

Positive indicators of

mental health

Positive source of

energy

Positive Psychology

People worships idols not the ideals behind it

Dysfunctional religious and spiritual beliefs and practices

Cultural influence over the concept of religion / spirituality

Many people have doubt about the religious / spiritual concepts

Exploitation in the name of spirituality by the authorities

PROBLEMS IN SPIRITUAL STRATEGIES

STANDARD STRESS-REACTION MODEL

• What is the source of threat

• Do I have alternatives

Response is needed

• Yes : Coping process• No : Do I have

enough power to attack

Alternatives • Fight• Flight

Response

A threat exists to a person's

need fulfillment or

motives

The person becomes aware

of the threat

The threat is appraised

“The best way to predict your future is

to create it.”

The psychological insight of Zimbardo (1985):

"Stress is the pattern of specific and nonspecific responses an organism makes to stimulus events that disturb its equilibrium and tax or exceed its ability to cope,"

"A stressor is a stimulus event that places a demand on an organism for some kind of adoptive response"

THE PSYCHOLOGICAL INSIGHT MODEL

BURNOUT MODEL

A STORY WHICH

MIGHT MAKE A

BIG CHANGE IN YOU

PUT THE GLASS DOWN TODAY

“There is no short cut to manage stress

there are some guide lines; shape it according to your

need!”

You Work Life Success

THE EQUATION

What causes you stress?AWARENESSHow do you react?

BALANCEHow much can you cope with before it becomes negative ?

CONTROLWhat can you do to help yourself

combat the negative effects of stress ?

A =

B =

C =

ABC STRATEGY

EXPLORE YOUR HIDDEN POTENTIAL

•Assignment deadlines•Exams•Emergencies

•Reading lecture notes•Personal development•Planned study•Exercise/ Health

•Some e-mails and phone calls•Meetings/ Events/ Occasions

•Excessive TV or surfing the net•Time wasters•Some phone calls

Urgent Not Urgent

Not

imp

orta

nt

Im

por

tan

t

STRATEGIC MATRIX

Assignments/ProjectsRelaxation/FunCareer/ PlacementsFriends/FamilyOuting/ Hobbies

BALANCE WHEEL ACTIVITY

If a problem can be solved, no need to worry about it.

If a problem cannot be solved what is the use of worrying?

GAME TIME

RED

BLUE

GREEN

YELLOW

WHITE

GREY

ORANGE

PURPLE

BLUE

BLACK

Thank you