types Stress Management
description
Transcript of types Stress Management
![Page 1: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/1.jpg)
STRESS MANAGEMENT
Types Causes
Measures taken
![Page 2: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/2.jpg)
Presentation Outline
Part 1 - General Awareness
Part 2 - Stress at Work
![Page 3: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/3.jpg)
Part 1
General Awareness
![Page 4: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/4.jpg)
Legal OverviewHEALTH AND SAFETY AT WORK
It shall be the duty of every employer to ensure, so far as is reasonably practicable, the health,
safety and welfare at work of all employees
MANAGEMENT OF HEALTH AND SAFETY AT WORK
Every employer shall make a suitable and sufficient assessment of the risks to the health and safety of his
employees to which they are exposed whilst they are at work
![Page 5: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/5.jpg)
WHAT IS STRESS ?
Stress is the reaction people have to excessive pressures or other types of demand placed upon them. It arises when they worry that they can’t cope.
HELP ME!
![Page 6: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/6.jpg)
WHAT IS STRESS ?
Stress is the “wear and tear” our minds and bodies experience as we attempt to cope with our continually changing environment
I HATE YOU
![Page 7: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/7.jpg)
STRESS FEELINGS
• Worry• Tense• Tired• Frightened• Depressed• Anxious – before the result• Anger
@#$$%*##
![Page 8: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/8.jpg)
TYPES OF STRESSORS
• External
• Internal
![Page 9: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/9.jpg)
EXTERNAL STRESSORS
1. Physical Environment2. Social Interaction3. Organisational4. Major Life Events5. Daily Hassles
![Page 10: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/10.jpg)
1. PHYSICAL ENVIRONMENT
• Noise• Bright Lights• Heat• Confined Spaces - transfers
![Page 11: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/11.jpg)
2. SOCIAL INTERACTION
• Rudeness• Bossiness - exercising unwarranted power; • Aggressiveness by others• Bullying – Bullying is the use of force or coercion to abuse or intimidate others
![Page 12: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/12.jpg)
3. ORGANISATIONAL
• Rules• Regulations• “Red - Tapeism” - the practice of requiring
excessive paperwork and tedious procedures before official action can be considered or completed.
• Deadlines
![Page 13: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/13.jpg)
4. MAJOR LIFE EVENTS
• Birth• Death• Lost job• Promotion• Marital status change
![Page 14: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/14.jpg)
4. DAILY HASSLES
• Commuting• Misplaced keys• Mechanical breakdowns
![Page 15: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/15.jpg)
INTERNAL STRESSORS
1. Lifestyle choices2. Negative self - talk3. Mind traps4. Personality traits
![Page 16: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/16.jpg)
1. LIFESTYLE CHOICES
• Caffeine• Lack of sleep• Overloaded schedule
![Page 17: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/17.jpg)
2. NEGATIVE SELF - TALK
• Pessimistic thinking• Self criticism• Over analysing
![Page 18: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/18.jpg)
3. MIND TRAPS
• Unrealistic expectations- • Taking things personally• All or nothing thinking• Exaggeration - Exaggeration is a term for a
figure of speech. It means the describing of something and making it more than it really is.
• Rigid thinking
![Page 19: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/19.jpg)
4. PERSONALITY TRAITS
• Perfectionists• Workaholics
![Page 20: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/20.jpg)
Types of Stress• Eustress• Distress• Acute Stress• Chronic Stress
![Page 21: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/21.jpg)
Eustress• Manageable Stress can lead to
growth and enhanced competence. Positive stress.
• Eustress is manageable stress that fosters growth and adaptation as neurobiological changes enhancing functioning as the person rises to meet the challenge.
![Page 22: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/22.jpg)
Distress– Uncontrollable, prolonged, or overwhelming
stress is destructive. Negative stress.– Distress is unmanageable or overwhelming stress.
![Page 23: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/23.jpg)
Acute Stress• Acute Stress
– Immediate response to a threat or challenge– Acute stress is a persons immediate “fight-or-flight”
response; it cam be intense or even thrilling.
![Page 24: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/24.jpg)
Chronic Stress• Chronic stress results from daily exposure,
such as relationship or work difficulties. Unrelenting stress may exceed the adaptive capacity and lead to health problems.
![Page 25: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/25.jpg)
NEGATIVE STRESS
It is a contributory factor in minor conditions, such as headaches, digestive problems, skin complaints, insomnia and ulcers.
Excessive, prolonged and unrelieved stress can have a harmful effect on mental, physical and spiritual health.
![Page 26: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/26.jpg)
POSITIVE STRESS
Stress can also have a positive effect, spurring motivation and awareness, providing the stimulation to cope with challenging situations.
Stress also provides the sense of urgency and alertness needed for survival when confronting threatening situations.
![Page 27: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/27.jpg)
THE INDIVIDUAL
Everyone is different, with unique perceptions of, and reactions to, events. There is no single level of stress that is optimal for all people. Some are more sensitive owing to experiences in childhood, the influence of teachers, parents and religion etc.
![Page 28: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/28.jpg)
Stress….some facts…
Most of the stress we experience is self-generated. How we perceive life - whether an event makes us feel threatened or stimulated, encouraged or discouraged, happy or sad - depends to a large extent on how we perceive ourselves.
![Page 29: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/29.jpg)
Self-generated stress is something of a paradox, because so many people think of external causes when they are upset.
Recognising that we create most of our own upsets is an important first step towards coping with them.
Stress….some facts…
![Page 30: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/30.jpg)
Endocrine System
Stress response controlled by the Endocrine System.
Demands on the physical or mental systems of the body result in hormone secretion.
![Page 31: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/31.jpg)
ENDOCRINE SYSTEM RESPONSES
• Increased pupil dilation• Perspiration• Increased heart rate and blood pressure• Rapid breathing• Muscle tenseness• Increased mental alertness
![Page 32: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/32.jpg)
GENERAL ADAPTATION SYNDROME
• Alarm response
• Adaptation
• Exhaustion
![Page 33: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/33.jpg)
ALARM RESPONSE
This is the “ Fight or Flight” response that prepares the body for immediate action.
![Page 34: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/34.jpg)
ADAPTATION PHASE If the source persists, the body prepares for
long-term protection, secreting hormones to increase blood sugar levels. This phase is common and not necessarily harmful, but must include periods of relaxation and rest to counterbalance the stress response. Fatigue, concentration lapses, irritability and lethargy result as the stress turns negative.
![Page 35: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/35.jpg)
EXHAUSTION
In chronic stress situations, sufferers enter the exhaustion phase: emotional, physical and mental resources suffer heavily, the body experiences ‘ adrenal exhaustion’ leading to decreased stress tolerance, progressive mental and physical exhaustion, illness and collapse.
![Page 36: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/36.jpg)
SYMPTOMS OF STRESS
• Physical symptoms• Mental symptoms• Behavioural symptoms• Emotional symptoms
![Page 37: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/37.jpg)
PHYSICAL SYMPTOMS
• Sleep pattern changes• Fatigue• Digestion changes• Loss of sexual drive• Headaches• Aches and pains• Infections• Indigestion
• Dizziness• Fainting• Sweating & trembling• Tingling hands & feet• Breathlessness• Palpitations• Missed heartbeats
![Page 38: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/38.jpg)
Common Stress Associated Diseases
• Diminished Immunity• Headache• Fatigue• Weight gain• Dyslipidemia• Hypertension• Heart Disease• Psoriasis/Eczema• Digestive problems
• Anxiety• Depression• Alcoholism• Substance abuse• Insomnia• Irritable bowel
syndrome• Fibromyalgia• Decreased sex drive
![Page 39: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/39.jpg)
MENTAL SYMPTOMS
• Lack of concentration• Memory lapses• Difficulty in making decisions• Confusion• Disorientation• Panic attacks
![Page 40: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/40.jpg)
BEHAVIOURAL SYMPTOMS• Appetite changes - too much or too little• Eating disorders - anorexia, bulimia• Increased intake of alcohol & other drugs• Increased smoking• Restlessness• Fidgeting• Nail biting• Hypochondria
![Page 41: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/41.jpg)
EMOTIONAL SYMPTOMS
• Bouts of depression• Impatience• Fits of rage• Tearfulness• Deterioration of personal hygiene and
appearance
![Page 42: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/42.jpg)
STRESS RELATED ILLNESSES
Stress is not the same as ill-health, but has been related to such illnesses as;
• Cardiovascular disease• Immune system disease• Asthma• Diabetes
![Page 43: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/43.jpg)
How stress harms…
• Digestive disorders• Ulcers• Skin complaints - psoriasis• Headaches and migraines• Pre-menstrual syndrome• Depression
![Page 44: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/44.jpg)
COSTS OF STRESS
80% of all modern diseases have their origins in stress.
In the UK, 40 million working days per year are lost directly from stress - related illness.
Costs in absenteeism to British industry is estimated at £1.5 billion pounds per year.
![Page 45: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/45.jpg)
Summary - Part 1• Legislation• What is Stress ?• Types of Stresses• Individuals• Stress origins & body systems• Adaptation Syndrome• Symptoms• Costs of Stress
![Page 46: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/46.jpg)
Part 2
Stress at Work
![Page 47: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/47.jpg)
Causes- Work-Related Stressors
Role Ambiguity
WorkOverload Occupation
ResourceInadequacy
WorkingConditions
Management StyleMonitoring
JobSecurity
![Page 48: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/48.jpg)
Part 2 - Outline• Why do we work ?
• Factors influencing work stress
• Work Patterns
• Situations
• Case Study
![Page 49: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/49.jpg)
WHY DO WE WORK ?
Work provides an income and fulfils a variety of other needs; - mental and physical exercise, social contact, a feeling of self-worth and competence.
![Page 50: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/50.jpg)
FACTORS INFLUENCING WORK STRESS
• The drive for success• Changing work
patterns• Working conditions• Overwork• Under-work
• Uncertainty• Conflict• Responsibility• Relationships at work• Change at work
![Page 51: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/51.jpg)
THE DRIVE FOR SUCCESS
Our society is driven by ‘work’, personal adequacy equates with professional success, we crave status and abhor failure.
Our culture demands monetary success / professional status.
![Page 52: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/52.jpg)
CHANGING WORK PATTERNS
Many people feel lucky to have a job.
Unemployment, redundancy, shorter working weeks, new technology affect emotional and physical security. No more jobs for life, more short - term contracts.
Financial and emotional burnout is increasing among all levels.
![Page 53: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/53.jpg)
WORKING CONDITIONS Physical and mental health is adversely
affected by unpleasant working conditions, such as high noise levels, lighting, temperature and unsocial or excessive hours.
![Page 54: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/54.jpg)
OVERWORK
Stress may occur through an inability to
cope with the technical or intellectual demands of a particular task.
Circumstances such as long hours, unrealistic deadlines and frequent interruptions will compound this.
![Page 55: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/55.jpg)
UNDERWORK
This may arise from boredom because there is not enough to do, or because a job is dull and repetitive.
![Page 56: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/56.jpg)
UNCERTAINTY
About the individuals work role -
objectives, responsibilities, and expectations, and a lack of communication and feedback can result in confusion, helplessness, and stress.
![Page 57: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/57.jpg)
CONFLICT Stress can arise from work the individual
does not want to do or that conflicts with their personal, social and family values.
![Page 58: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/58.jpg)
RESPONSIBILITY
The greater the level of responsibility the greater the potential level of stress.
![Page 59: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/59.jpg)
RELATIONSHIPS AT WORK
Good relationships with colleagues are crucial. Open discussion is essential to encourage positive relationships.
![Page 60: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/60.jpg)
CHANGES AT WORK Changes that alter psychological,
physiological and behavioural routines such as promotion, retirement and redundancy are particularly stressful.
![Page 61: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/61.jpg)
Statement
Not all the stress we experience is generated at
work !!
![Page 62: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/62.jpg)
Causes of Stress
• External Stresses
• Internal Stresses
![Page 63: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/63.jpg)
External Stresses - Organisational
Company take overReductions / layoffsMajor reorganisationCompany sale / relocationEmployee benefit cutsMandatory overtime requiredLittle input into decisionsMistake consequences severeWorkloads varyFast paced work
React to changesAdvancement difficultRed tape delays jobsInsufficient resourcesPay below going rateTechnology changesEmployee benefits poorWorkplace conditionsConsistent poor performance
![Page 64: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/64.jpg)
External Stresses - Major Life Events
Death of a loved oneDivorce / separationImprisonmentInjury/illness ( self / family )Marriage/ engagementLoss of jobRetirementPregnancySexual Problems
Change in financial statusChange of job / workMortgage or loanForeclosure of mortgage/loanChange in responsibilitiesMoving houseHolidaysChristmasMinor violations of the law
![Page 65: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/65.jpg)
Now do we agree with the statement ?
Not all the stress we experience is generated at
work !!
![Page 66: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/66.jpg)
Measures taken to minimize stress (Techniques)
![Page 67: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/67.jpg)
1. RECOGNISE THE PROBLEM
The most important point is to recognise the source of the negative stress.
This is not an admission of weakness or inability to cope! It is a way to identify the problem and plan measures to overcome it.
![Page 68: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/68.jpg)
2. STRESS CONTROL
A B C STRATEGY
![Page 69: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/69.jpg)
ABC STRATEGY
A = AWARENESS
What causes you stress?How do you react?
![Page 70: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/70.jpg)
ABC STRATEGY
B = BALANCE
There is a fine line between positive / negative stress
How much can you cope with before it becomes negative ?
![Page 71: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/71.jpg)
ABC STRATEGY
C = CONTROL
What can you do to help yourself combat the negative effects of stress ?
![Page 72: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/72.jpg)
Stress Management Techniques
• Change your thinking
• Change your behaviour
• Change your lifestyle
![Page 73: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/73.jpg)
Change your Thinking
• Re-framing
• Positive thinking
![Page 74: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/74.jpg)
Re-framing
Re-framing is a technique to change the way you look at things in order to feel better about them. There are many ways to interpret the same situation so pick the one you like. Re-framing does not change the external reality, but helps you view things in a different light and less stressfully.
![Page 75: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/75.jpg)
Positive Thinking
Forget powerlessness, dejection, despair, failure Stress leaves us vulnerable to negative
suggestion so focus on positives;• Focus on your strengths• Learn from the stress you are under• Look for opportunities• Seek out the positive - make a change.
![Page 76: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/76.jpg)
Change your Behaviour
• Be assertive• Get organised• Ventilation• Humour• Diversion and distraction
![Page 77: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/77.jpg)
Be Assertive
Assertiveness helps to manage stressful situations, and will , in time, help to reduce their frequency. Lack of assertiveness often shows low self - esteem and low self - confidence. The key to assertiveness is verbal and non - verbal communication. Extending our range of communication skills will improve our assertiveness.
![Page 78: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/78.jpg)
3. Time Management
• Make a list What MUST be done
What SHOULD be done What would you LIKE to do
• Cut out time wasting• Learn to drop unimportant activities
• Say no or delegate
![Page 79: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/79.jpg)
Being Assertive
Being assertive involves standing up for
your personal rights and expressing your thoughts, feelings and beliefs directly, honestly and spontaneously in ways that don’t infringe the rights of others.
![Page 80: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/80.jpg)
Assertive People
• Respect themselves and others• Take responsibility 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
![Page 81: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/81.jpg)
Assertive Skills
• Establish good eye contact / don’t stare• Stand or sit comfortably - don’t fidget• Talk in a firm, steady voice• Use body language• ‘I think’ / ‘I feel’• ‘What do you think?’ ‘How do you feel ?’• Concise and to the point
![Page 82: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/82.jpg)
Benefits
• Higher self-esteem• Less self-conscious• Less anxious• Manage stress more successfully• Appreciate yourself and others more easily• Feeling of self-control
![Page 83: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/83.jpg)
Get Organised
Poor organisation is one of the most common causes of stress. Structured approaches offer security against ‘out of the blue’ problems. Prioritising objectives, duties and activities makes them manageable and achievable. Don’t overload your mind. Organisation will help avoid personal and professional chaos.
![Page 84: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/84.jpg)
• Plan your day• Set achievable goals
• Don’t waste time making excuses for not doing something
![Page 85: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/85.jpg)
Ventilation
‘A problem shared is a problem halved’ Develop a support network through friends or
colleagues to talk with. It’s not always events that are stressful but how we perceive them.
Writing a diary or notes may help release
feelings but do not re-read what has been written.
![Page 86: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/86.jpg)
Humour
• Good stress - reducer• Applies at home and work• Relieves muscular tension• Improves breathing• Pumps endorphins into the bloodstream -
the body’s natural painkillers
![Page 87: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/87.jpg)
Diversion and Distraction
• Take time out• Get away from things that bother you• Doesn’t solve the problem• Reduce stress level• Calm down • Think logically
![Page 88: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/88.jpg)
Change Your Lifestyle
• Diet• Smoking & Alcohol• Exercise• Sleep• Leisure• Relaxation
![Page 89: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/89.jpg)
Diet
• Healthy eating habits• Caffeine (Stimulant)
• Salt
![Page 90: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/90.jpg)
Smoking and Alcohol
• Moderate your consumption
![Page 91: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/91.jpg)
Benefits of Exercise
• Uses up excess energy released by the ‘Fight or Flight’ reaction.
• Improves blood circulation• Lowers blood pressure• Clears the mind of worrying thoughts• Improves self image• Makes you feel better about yourself• Increases social contact
![Page 92: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/92.jpg)
Biofeedback
• Machine is used to train ppl. to detect and control stress – related symptoms
• Such as tensed mucscles and related blood pressure.
![Page 93: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/93.jpg)
Meditation
![Page 94: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/94.jpg)
Sleep
• Good stress reducer• Difficult to cope when tired
• Wake refreshed after night’s sleep• Plenty of daytime energy
![Page 95: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/95.jpg)
Leisure
• Interest• Gives you a ‘break’ from stresses
• Provides outlet for relief• Provides social contact
![Page 96: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/96.jpg)
Benefits of Relaxation
• Lowers blood pressure• Combats fatigue• Promotes sleep• Reduces pain
• Eases muscle tension
![Page 97: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/97.jpg)
• Decreases mental worries• Increases concentration• Increases productivity
• Increases clear thinking
![Page 98: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/98.jpg)
Alternatives
• Conventional Medicine• Counselling &
psychotherapy• Relaxation • Meditation• Massage• Yoga• Acupuncture• Aromatherapy
• Floatation• Herbalism• Biofeedback• Homeopathy• Hypnotherapy• Osteopathy• Pet Therapy• Reflexology
![Page 99: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/99.jpg)
![Page 100: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/100.jpg)
![Page 101: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/101.jpg)
![Page 102: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/102.jpg)
![Page 103: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/103.jpg)
![Page 104: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/104.jpg)
7) The right to decline responsibility for other people’s problems
8) The right to make reasonable requests of others
9) The right to set my own priorities10) The right to be listened to, and taken
seriously
![Page 105: types Stress Management](https://reader035.fdocuments.us/reader035/viewer/2022062411/563dbaca550346aa9aa80dfc/html5/thumbnails/105.jpg)
Equality and Basic Rights
1) The right to express my feelings2) The right to express opinions / beliefs3) The right to say ‘Yes/No’ for yourself4) Right to change your mind5) Right to say ‘I don’t understand’6) Right to be yourself, not acting for the
benefit of others