Stress Management Mba 2

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Stress ManagementStress Management



SOME FACTSSOME FACTS

7575--90% of adult visits to primary care90% of adult visits to primary carephysicians are for stress relatedphysicians are for stress related

problems.problems.The commonest problems worldThe commonest problems world--widewide

are a mixture of anxiety and depression.are a mixture of anxiety and depression.



SOME FACTSSOME FACTS

MAXIMUM absenteeismMAXIMUM absenteeism on anon anaverage workdayaverage workday isis because ofbecause ofstress related problemsstress related problems

More heart attacks on MondayMore heart attacks on Monday,,9:00 A.M. than at any other time of9:00 A.M. than at any other time of

the week.the week.



� Life after death is all okay but whatabout life after birth?

� The only time there is a totalabsence of stress is in death

� Stress is essentially the rate of all

the wear and tear caused by life



Driving your car in rush hour Getting a last minute work assignment

Misplacing something in the house«.



Having something break while usingHaving something break while usingitit

Dealing with incompetence at workDealing with incompetence at work Planning your budgetPlanning your budget

Being blamed for somethingBeing blamed for something

Waiting in a long line at the store orWaiting in a long line at the store orbankbank



What Is StressWhat Is Stress

Stress is the bodys automatic response toStress is the bodys automatic response toany physical or mental demand placed onany physical or mental demand placed on

it.it.

Adrenaline is a chemical naturally Adrenaline is a chemical naturallyproduced in our body as a response toproduced in our body as a response tostress .stress .

Fight or Flight response is illicited.Fight or Flight response is illicited.



JOB STRESS is a condition arising from theJOB STRESS is a condition arising from theinteraction of the people and their jobs,interaction of the people and their jobs,

and characterized by the changes withinand characterized by the changes withinpeople that forces them to deviate frompeople that forces them to deviate fromtheir normal functioning.their normal functioning.



Is All Stress Bad?Is All Stress Bad?

Moderate levels of stress may actuallyModerate levels of stress may actuallyimprove performance and efficiencyimprove performance and efficiency

Too little stress may result in boredomToo little stress may result in boredom

Too much stress may cause anToo much stress may cause anunproductive anxiety levelunproductive anxiety level



Identifying StressorsIdentifying Stressors

Situations, activities, andSituations, activities, andrelationships that cause trauma torelationships that cause trauma to

ones physical, emotional, orones physical, emotional, or

psychological self psychological self



StressorsStressors

SchoolSchool

WorkWork

FamilyFamily

RelationshipsRelationships

LegalLegal

FinancesFinances

Health/illnessHealth/illness Environment Environment

Living SituationLiving Situation



Negative Effects of StressNegative Effects of Stress1. Physical1. Physical

-- Weight gain/lossWeight gain/loss

-- Unexpected hair lossUnexpected hair loss

-- Heart palpitationsHeart palpitations

-- High blood pressureHigh blood pressure2. Emotional2. Emotional

-- Mood swingsMood swings

-- Anxiety Anxiety

-- Can lead to depressionCan lead to depression Can also lead to unhealthy copingCan also lead to unhealthy coping

strategies (i.e. alcohol, drugs, etc)strategies (i.e. alcohol, drugs, etc)



Suggestions f or Reducing StressSuggestions f or Reducing Stress

1. Find a support system.1. Find a support system. FindFindsomeone to talk to about your feelingssomeone to talk to about your feelingsand experiences.and experiences.




2. Change your attitude.2. Change your attitude. Find otherFind otherways to think about stressful situations.ways to think about stressful situations.

"

Life is10%

what happens to us, and 90%

"

Life is10%

what happens to us, and 90%

how we react to it."how we react to it."




3. Be realistic.3. Be realistic. Set Set practical goals forpractical goals fordealing with situationsdealing with situations

and solving problems.and solving problems. Develop realisticDevelop realistic

expectations of expectations of yourself and others.yourself and others.




4. Get organized and4. Get organized andtake charge.take charge. BeingBeingunorganized or engagingunorganized or engagingin poor planning oftenin poor planning oftenleads to frustration orleads to frustration orcrisis situations, whichcrisis situations, whichmost always leads tomost always leads tofeeling stressed.feeling stressed.

Plan your time, make aPlan your time, make aschedule, establish yourschedule, establish yourpriorities.priorities.




5. Take breaks, give yourself "me5. Take breaks, give yourself "metime."time." Learn that taking time to yourself Learn that taking time to yourself for rejuvenation and relaxation is just asfor rejuvenation and relaxation is just asimportant as giving time to otherimportant as giving time to otheractivities.activities.

At minimum, take short breaks during your At minimum, take short breaks during your

busy day.busy day.




6. Take good care of yourself.6. Take good care of yourself. Eat Eat properly, get regular rest, keep a routine.properly, get regular rest, keep a routine.

Allow yourself to do something you enjoy Allow yourself to do something you enjoyeach day.each day.

Paradoxically, the time we need to take careParadoxically, the time we need to take careof ourselves the most, when we are stressed,of ourselves the most, when we are stressed,

is the time we do it the least.is the time we do it the least.




7. Learn to say "no."7. Learn to say "no."Learn to pick and chooseLearn to pick and choosewhich things you will saywhich things you will say"yes

"to and which things

"yes

"to and which thingsyou will not.you will not.

Protect yourself by not Protect yourself by not allowing yourself to take onallowing yourself to take onevery request orevery request or

opportunity that comesopportunity that comesyour way.your way.




8. Get regular8. Get regularexercise.exercise. ExercisingExercisingregularly can helpregularly can help

relieve somerelieve somesymptoms of symptoms of depression and stress,depression and stress,and help us toand help us to

maintain our health.maintain our health.




9. Get a hobby, do9. Get a hobby, dosomething different.something different.For a balanced lifestyle,For a balanced lifestyle,

play is as important asplay is as important aswork.work.




10. Slow down.10. Slow down. K now your limits and cut K now your limits and cut down on the number of things you try to dodown on the number of things you try to doeach day, particularly if you do not have enougheach day, particularly if you do not have enough

time for them or for yourself.time for them or for yourself.

±± Be realistic about what you can accomplishBe realistic about what you can accomplisheffectively each day.effectively each day.

±± Monitor your pace. Rushing through thingsMonitor your pace. Rushing through thingscan lead to mistakes or poor performance.can lead to mistakes or poor performance.

Take the time you need to do a good job.Take the time you need to do a good job. Poorly done tasks can lead to added stress.Poorly done tasks can lead to added stress.




11. Laugh, use humor.11. Laugh, use humor.Do something fun andDo something fun andenjoyable such as seeingenjoyable such as seeing

a funny movie, laughinga funny movie, laughingwith friends, reading awith friends, reading ahumorous book, or goinghumorous book, or goingto a comedy show.to a comedy show.




12. Learn to relax.12. Learn to relax. Develop a regularDevelop a regularrelaxation routine.relaxation routine.

Try yoga, meditation, or some simple quiet Try yoga, meditation, or some simple quiet time.time.



Relaxation ExercisesRelaxation Exercises

Many different kinds, but some are:Many different kinds, but some are:

Deep BreathingDeep Breathing

Visualization: Visualization: V

isualization is a nice way of V

isualization is a nice way of giving our minds and bodies a "minigiving our minds and bodies a "minivacation.vacation.

Muscle RelaxationMuscle Relaxation



Stress Management: Next StepsStress Management: Next Steps

Try to change the way you appraise aTry to change the way you appraise asituation to make it less stressfulsituation to make it less stressful

Remember stress is normal but watch out Remember stress is normal but watch out for symptoms of stressfor symptoms of stress

Use coping skills/ways to reduce stressUse coping skills/ways to reduce stress

Practice relaxation techniquesPractice relaxation techniques



Benefits of Stress ManagementBenefits of Stress Management

Physical health gets betterPhysical health gets better

--more energy and staminamore energy and stamina

Emotions stabilizedEmotions stabilized--positive attitudepositive attitude

--hopeful/happierhopeful/happier

Ability to focus improved Ability to focus improved--able to learn and achieveable to learn and achieve



Remember that ««.

You don¶t have to catch the ball

every time someone throws it at you

Learn how to say NO!!



The Key Word Is«.The Key Word Is«.

BalanceBalance

Stress Management Mba 2

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