slides about stress management
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stress managementTRANSCRIPT
© 2009 McGraw-Hill Higher Education. All rights reserved.© 2009 McGraw-Hill Higher Education. All rights reserved.
Stress & Stress Management:
DEALING WITH THE DEMANDS OF LIFE AND WORK
PREPARED FOR UHS 2062 LECTURES, UTM SKUDAI, MALAYSIA.
SRSIWOK@ GMAIL.COM
© 2009 McGraw-Hill Higher Education. All rights reserved.
Introduction
Stress influence our behaviour and thus our relations with others at work
Stress has serious health implications if not properly managed.
To properly manage stress, it has to be identified, understood, and learn ways to handle it.
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What Is Stress? Stress
Physiological and psychological state of disruption
Stressor Factors or events, real or imagined, that
elicit a state of stress Eustress
Stress that enhances quality of life Distress
Stress that diminishes quality of life
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What We Will Cover
-Causes of Stress
-How Stress Leads To Disease
-Types of Stress
-Coping Techniques
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Stress Response
Physiological and psychological responses to positive or negative events that are disruptive, unexpected, or stimulating
Learned and conditioned habits adopted early in life
Basic human survival mechanism
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Fight or Flight Response
Physiological changes that prepare the body for confrontation or avoidance Brain
Sympathetic nervous system
Adrenal glands
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Resolving Stress
Adaptive Stress Response
Chronic Stress Response
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General Adaptation Syndrome: Three Stages of Stress Alarm—the fight or flight response
Resistance—the body attempts to reestablish equilibrium
Exhaustion—the physical and psychological resources used to deal with stress are depleted
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TheStress Response
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Physical Toll of Stress
Hypertension Stroke Heart disease Kidney disorders Depression
Alcoholism Gastrointestinal
problems Autoimmune
disorders Sexual
dysfunctions
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Effects of Stress
Stress and immunity Chronic stress may cause the immune system to
be under- or overactive
Stress and cardiovascular disease Type A personality: Competitive, ambitious
impatient
Associated with heart attacks
Type B personality: Relaxed, patient
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Benefits of Stress
Moderate levels Motivating
Energizing
Productive
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Yerkes-Dodson law
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Student Stressors: Interpersonal
Homesickness One of the
most common problems facing college students
Often doesn’t hit until a few weeks or a month after the big move
Relationship problems Very common
stressor Difficulty maintaining
long-distance relationships
Loosing touch with old friends
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Student Stressors: Balancing Work and School
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Student Stressors: Academic
Test anxiety Speech anxiety Math anxiety
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Student Stressors: Internal
Procrastination
Perfectionism
Problems with goal setting and time management
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Other Stressors
Job stressors Conflict with coworkers
Unrealistic work loads
Tight deadlines and last minute projects
Technological stressors
Environmental stressors
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Stress and Gender
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What Makes Stress Worsen
Lack of control Lack of predictability Lack of social affiliation-no one to talk
with No outlet for frustration caused by
stressor Interpret things as getting worse with
no way to change it
Dr. Robert Sapolsky, Stress Researcher, Stanford University
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How Americans Cope with Stress
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How can one manage stress better?
1. Become aware of the stressors and the emotional and physical reactions
2. Recognizing what can be changed
3. Reduce the intensity of the emotional reactions to the stress
4. Learning to moderate our physical reserves
5. Maintaining our emotional reserves
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Physical Aspects of Stress Management
Sleep
Exercise
Nutrition
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Management of Stress
Exercise
Laughter
Diet
Stop smoking
Sleep
Support network
Self empowerment
Improve coping skills
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Social Aspects of Stress Management
Make time to have fun and play
Laughter is effective
Human contact through social connections
Pets can reduce stress
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Psychological Aspects of Stress Management
Relaxation and deep breathing
Progressive muscle relaxation (PMR)
Guided imagery and visualization
Meditation
Hypnosis
Biofeedback
© 2009 McGraw-Hill Higher Education. All rights reserved.
© 2009 McGraw-Hill Higher Education. All rights reserved.
Environmental Aspects of Stress Management
Reduce noise levels
Amount/type of light
Meaningful and challenging experiences
Aesthetic quality of inhabited space Color
Plants
Photos
Smell
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Cognitive Aspects of Stress Management
Time management Assess your habits
Use a planner
Set goals and prioritize
Stress inoculation
Cognitive self-talk
Conquering procrastination
Combating perfectionism
© 2009 McGraw-Hill Higher Education. All rights reserved.
References :
Aamodt, M.G (2007). Industrial /organizational psychology. An applied approach. Belmont, CA: Thomson.
Huffman, K ( 2007). Psychology in Action (8th ed). New Jersey: Wiley
Arnold, J. (2005). Work Psychology. Understanding Human Behaviour in the WorKplace. England: Pearson Education Ltd
Kosslynn, S. M. & Rosenberg, R. S (2006). Psychology in Action (3rd. Ed). Boston: Pearson International