1.

2. 3. Take the Stress Test Do any of these apply to you? 4. Work Load

Always too much work; Never able to relax

High Pressure periods; deadlines, test come all at once

Dont get satisfying results

I have a lot more work than my classmates & friends

I have to work harder than them to get the same results

Has complicated my commitments; I cant fulfill them

5. If you said yes to many.

You are STRESSED

Become Aware of Your Stressors and Emotional and Physical Reactions

6. Stress 7. A Challenge Please write a One Sentence Definition of S T R E S S. 8. Definition

Non-specific response to a demand -- a product of change.

Any situation, good or bad, that causesyou to readjust.

9. What is Stress?

Is your mind and bodys response or reaction to a real or imagined threat, event or change.

The threat, event or change are commonly called stressors.Stressors can be internal (thoughts, beliefs, attitudes or external (loss, tragedy, change).

S=P>R

When Pressure is greater than Resource

10. Stress Management The art of taking care of oneself! 11. Stress Feelings

Worry

Tense

Tired

Frightened

Over Excited

Depressed

Anxious

Anger

12. Stressors/Reasons for Stress

External

• Physical Environment

• Social Interaction

• Daily Hassles

• Organizational

• Major Life Events

Internal

• Lifestyle Choices

• Negative Self-Talk

• Mind Traps

• Personality Traits

13. External Stressors

Physical Environment

• Noise

• Bright Lights

• Heat

• Confined Spaces

Social Interaction

• Rudeness

• Business

• Aggressiveness by Others

• Bullying

Daily Hassles

• Commuting

• Misplaced Keys

• Mechanical Breakdowns

14. External Stressors

Organizational

• Rules

• Take over-Lay offs-Relocation

• Red Tape

• Deadlines

• Technology Change

• Consistent Poor Performance

Major Life Events

• Birth

• Death

• Lost Job

• Promotion

• Marital Status Change

15. Internal Stressors

Lifestyle Choices

• Caffeine

• Lack of Sleep

• Overloaded Schedule

Negative Self-Talk

• Pessimistic Thinking

• Self Criticism

• Over Analyzing

16. Internal Stressors

Mind Traps

• Unrealistic Expectations

• Taking Things Personally

• All or Nothing Thinking

• Exaggeration

• Rigid Thinking

Personality Traits

• Perfectionists

• Workaholics

17. Types ofStress

Negative Stress

Positive Stress

18. Negative Stress Immune response decreases

• Headaches

Digestion slows down Insomnia Skin Complaints Ulcers 19. Positive Stress

• Stimulation to cope with challenging situations

• Motivation

• Awareness

20. The Individual Stress is due to how we react to what has happened rather than what happens. 21. The Stress Response

Fight

To Face It

Flight

To Run Away

This is a series of chemical changes that prepare us to deal with danger. 22. The Stress Response

Controlled by Endocrine System

Perspiration

Increased Heart Rate and Blood Pressure

Rapid Breathing

Muscle Tenseness

Increased Mental Alertness

Increased Pupil Dilation

23. General Adaptation Syndrome

Alarm Response

Fight or Flight Response

2.Adaptation Phase

Body tries to adapt to the stressors

Body Prepares for Long-Term Protection

Secretes Hormones to Increase Blood Levels

Dont Reach Overload

Relax to Counterbalance the Stress Response

3.Exhausation Phase

Stressor Not Being Managed Effectively

Body And Mind Are Not Able To Repair the Damage

Leads To

• Decreased Stress Tolerance

• Mental And Physical Exhaustion

• illness And Collapse

24. Stage 1 Alarm Reaction Stage 2 Resistance Stage 3 Exhaustion Normal Level of Resistance General Adaptation Syndrome 25. Symptoms of Stress

Physical Symptoms

Sleep Pattern Changes Fatigue Digestion Changes Headache Aches and PainsInfections Indigestions Dizziness Fainting Sweating And Trembling Tingling Hands And Feet Breathlessness Palpitation Missed Heartbeats 26. Symptoms of Stress 2. Mental Symptoms Lack Of Concentration Memory Lapses Difficulty In Decision MakingConfusion Disorientation Panic Attacks 27. Symptoms of Stress 3. Behavioral Symptoms Appetite Changes - Too Much Or Too Little Eating Disorder Anorexia, Bulimia Increased Intake Of Alcohol And Drugs Restlessness Fidgeting Nail Biting Increased Smoking Hypochondria 28. Symptoms of Stress 4. Emotional Symptoms Bouts Of Depression Impatience Tearfulness Deterioration Of Personal Hygiene and Appearance Fits Of Rage 29. Cost of Stress/Disadvantages 1. 80% of modern diseases Cardio-vascular diseases Immune system diseases Diabetes Digestive disorder Asthma Ulcers Skin Complaints Headaches+Migraine Depression 30. Cost of Stress/Disadvantages

2. Absenteeism

• Loss of Working Days

31. Stress Control

Recognize Source of Negative Stress

Plan Measures to Overcome It

32. ABC Strategy

A = Awareness

• What Causes Stress?

• How Do You React?

B = Balance

• Identify The Fine Line Between Positive/Negative Stress

• How Much Can You Cope With It Before It Becomes?

C = Control

• What Can You Do To Fight Against Negative Effects of Stress?

33. Stress Management Techniques

Change Your Thinking

• Reframing

• • To Look Things in Different Perspective to Feel Better

• Positive Thinking

• • Forget Powerlessness, Dejection, Despair, Failure

• • Focus on Strengths

• • Learn From Your Stress

• • Look For Opportunities

• • Seek Out The Positive Make A change

34. Stress Management Techniques

Change Your Behavior

• A.Assertive

• • It Helps To Manage Stressful Situations

• • Lack of it Shows Low Self-Esteem And Low Self-Confidence

• • Communication Improves Assertiveness

35. Stress Management Techniques

Assertive

Equality And Basic Rights

• The Right To Express My Feelings

• The Right To Express Opinions/Beliefs

• The Right To Say Yes/No for Yourself

• The Right To Change Your Mind

• The Right To Say I Dont Understand

• The Right To Be Yourself

• The Right To Decline Responsibility For Other Peoples Problems

• The Right To Make Reasonable Requests of Others

• The Right To Set My Own Priorities

• The Right To Be Listened To , And Taken Seriously

36. Stress Management Techniques

Assertive

Being Assertive

• Stand Up For Your Personal Rights

• Express Your Thoughts, Feelings, Beliefs Directly, Honestly And Spontaneously Not Hurting Others

37. Stress Management Techniques

Assertive

Assertive People

• Respect Themselves And Others

• Take Responsibilities for Actions And Choices

• Ask Openly For What They Want

• Disappointed If Want Denied

• Self-Confidence Remains Intact

• Not Reliant On The Approval Of Others

38. Stress Management Techniques

Assertive

Assertive Skills

• Establish Good Eye Contact/ Dont Stare

• Stand or Sit Comfortably Dont Fidget

• Talk In a Firm, Steady Voice

• Use Body Language

• I Think/ I Feel

• What Do You Think? , HowDo You Feel?

• Concise And To The Point

39. Stress Management Techniques

Assertive

Benefits To Be Assertive

• Higher Self-Esteem

• Less Self-Conscious

• Less Anxious

• Manage Stress More Successfully

• Appreciate Yourself And Others More Easily

• Feeling Of Self-Control

40. Stress Management Techniques

B. Get Organized

• Set Your

• • Priorities

• • Duties

• • Activities

• Dont Overload Your Mind

• Organization Helps Avoid Personal And Professional Chaos

41. Stress Management Techniques

C. Ventilation

• A Problem Shared Is A Problem Halved

• Develop A Support Network Through Friends Or Colleagues

42. Stress Management Techniques

D. Humour

• Good Stress Reducer

• Applies At Home And At Work

• Relieves Muscular Tensions

• Improves Breathing

• Pumps Endorphins Into The Blood Stream

43. Stress Management Techniques

E. Diversion And Distraction

• Take Time Out

• Get Away From Things That Bother You

• Doesnt Solve The Problem

• Reduce Stress Level

• Calm Down

• Think Logically

44. Stress Management Techniques

3. Change Your Lifestyle

a.Diet

• • • Healthy Eating Habits

• • • Caffeine (Stimulant)

• • • Salt

• • b. Smoking And Alcohol

45. Stress Management Techniques

3. Change Your Lifestyle

c.Exercise

• • • Uses Up Excess Energy Released By Fight or Flight Reaction

• • • Improves Blood Pressure

• • • Lowers Blood Pressure

• • • Clears The Mind Of Worrying thoughts

• • • Improves Self Image

• • • Makes You Feel Better About Yourself

• • • Increases Social Contact

46. Stress Management Techniques

3. Change Your Lifestyle

d.Sleep

• • • Good Stress Reducer

• • • Difficult To Cope When Tired

• • • Wake Refreshed After Nights Sleep

• • • Plenty Of Daytime Energy

47. Stress Management Techniques

3. Change Your Lifestyle

e. Leisure

• • • Interest

• • • Gives You A Break From Stresses

• • • Provides Outlet For Relief

• • • Provides Social Contact

48. Stress Management Techniques

3. Change Your Lifestyle

f. Relaxation

• • • Lowers Blood Pressure

• • • Combats Fatigue

• • • Promotes Sleep

• • • Reduces Pain

• • • Eases Muscle Tension

• • • Decreases Mental Worries

• • • Increases Concentration

• • • Increases Productivity

49. 50.