Stress Management

Stress Management

What is Stress…????

“A mind and body’s response or reaction to a real or imagined threat, event or change (Stressor) which can be internal (thoughts, beliefs, attitudes or external (loss, tragedy)”.

“A state of affair involving demand on physical or mental energy”.

“A condition or circumstance which can disturb the normal physiological and psychological functioning of an individual”.

IMBALANCE BETWEEN DEMANDS

AND RESOURCES

WHENPERCEIVED PRESSSURE

EXCEEDS ONE’SABILITY TO COPE

WHEN OBSTACALES BLOCK PROGRESS

TOWARDS A DESIRED GOAL

WEAR AND TEAR OF BODY AS ONE ADJUSTS TO

CONTINUOUSLY CHANGING

ENVIRONMENT

STRESS

STRESS

PRESSURE

EXHAUSTION FRUSTRATION

CONFLICT

ANGER

is just 1 letter short of

DANGER

Beware

Learn to Manage anger

Personality Traits

Hardiness

Optimism

Positive Attitude

Self Concept

Spiritualism

Networking & Extroversion

WHAT IS MY PERSONALITY TYPE ???????

Answer each question (Yes/No) what most often applies to you:

1. Do you tend to talk fast?

2. Do you feel you must do most things in a hurry?

3. Are you usually the first one through a meal?

4. Is it difficult for you to relax, even for a few hours?

5. Do you hate to wait in line at a restaurant, bank, or store?

6. Do you frequently try to do several things at the same time?

7. Are you generally dissatisfied with what you have accomplished in life?

8. Do you enjoy competition and feel you always have to win?

9. When others speak slowly, do you try to rush them along by finishing  their  sentence  for  them?

10. Do you become impatient when someone does the job slowly?

Conti….

11. When engaged in conversation, do you feel compelled to tell about  your  own  interests?

12. Do you become irritated when something is not done as quickly as possible?

13. Do you rush through your tasks to get them done as quickly as possible?

14. Do you feel you are constantly under pressure to get more done?

15. In the past few years, have you taken less than your allotted vacation  time?

16. While listening to others, do you usually find your mind wandering to other tasks and subjects?

17. When you meet aggressive people, do you usually feel compelled to compete with them?

18. Are you too busy with your job to have time for hobbies and outside  activities?

19. Do you seek and need recognition from your boss and peers?

20. Do you take pride in working best “under pressure?”

SCORING

Add up your “Yes” answers

15-20 Yeses - You exhibit type A-1 behavior. You are at a much

greater than average risk of stress & illness.

10-15 Yeses - You exhibit type A-2 behavior. Although your risk of

stress & illness is less than A-1, it is still above average.

 5-10 Yeses - You exhibit type B-2 behavior. Your risk of Stress &

illness is less than average.

 0-5 Yeses - You exhibit type B-1 behavior. You have very little risk

of illness.

 

Type -A & Type -B Personality

Found in 1950s by cardiologists Meyer Friedman, R. H. Rosenham.

It subsequently appeared in the Jenkins Activity Survey, which was originated to detect behaviors which lead to heart attacks (Jenkins, Ayzanski, Rosenman, 1971

Type A personality at higher risk of CHD(Coronary Heart Disease)

BEHAVIOUR PATTERN

Type A lives at a higher stress level. Hyper, cannot relax, always shows time urgency. Highly competitive, set difficult goals. They feel the pressure of time, constantly working flat out. They get quickly irritated Quick anger and hostility They hate failure and will work hard to avoid it. They are generally pretty fit and often well-educated (a result of their anxiety). Quickly take stress and anxiety.

Type B Type B personality is almost the opposite of Type A. This type of person is relaxed , cool and calm by nature No sense of time urgency Type Bs have got no problems relaxing or sitting without doing anything Type Bs may delay the work they have to the last moment and they usually don't get

stressed that easily. Type B could be an achiever too but his lack of sense of time urgency helps him

much in not feeling stressed while doing his tasks

EUSTRESS OR

POSITIVE STRESS

DISTRESS OR

NEGATIVE STRESS

Types of Stress

STRESSORS

ENVIRONMENTAL

PSYCHOLOGICAL

SOCIAL

WORKPLACE

LIFE CAUSES

EXCESSIVE NOISE

POLLUTION

TEMPERATURE

CROWDING

ENVIRONMENTAL

CONFLICT

ANXIETY /FEAR/THREAT

FRUSTRATION

PRESSURE

UNREALISTIC EXPECTATIONS

LOW SELF ESTEEM

COGNITIVE DISSONANACE

PSYCHOLOGICAL

Death of a loved one.

Health Problem, injury, illness

Drug abuse, alcoholism

Separation, divorce

Physical changes: lack of sleep, new work hours

New location: moving house, shifting

Money: lack of it, owing it, investing it

LIFE CAUSES

SOCIAL BIASES

POVERTY

SOCIO – ECONOMIC STATUS

ILLITERACY

INACCEPTENACE OF SOCIAL VALUES OR NORMS

SUPERSTITIONS

DISCRIMINATION

SOCIAL CAUSES

Perfectionism

Control

People Pleasing

Competence

Rigidness

Pessimism

Over Ambitiousness

Stress Building Beliefs

STRESS : A GLOBAL SURVEY

Global Survey Conducted by Regus International , Nov 2009:

Sample size: 11,000 Corporate Sectors Across 13 countries

58% of companies worldwide experienced an appreciable rise in their workplace stress over the last two years

57% Indian Companies reported the same

China, with a full 86% reporting an increase in stress

The lowest increase in stress was felt in the Netherlands, with 47%

70 – 75 % young population (20-35years)

Stress related problems (U.S.A)

Higher Correlation between stress and heart Heart attack.

Increase in number of suicides in students.

Increase in health related problems due to increased stress in metro cities.

WHAT IS

MY STRESS LEVEL ???

Let me check…???????

Stress Scale 

For each question choose from the following alternatives:

0 - never

1 - almost never

2 - sometimes

3 - fairly often

4 - very often

1. In the last month, how often have you been upset because of

something that happened unexpectedly? 

2. In the last month, how often have you felt that you were unable

to control the important things in your life? 

3. In the last month, how often have you felt nervous and stressed? 

4. In the last month, how often have you felt confident about your

ability to handle your personal problems? 

5. In the last month, how often have you felt that things were going

your way? 

Conti……

6. In the last month, how often have you found that you could not

cope with all the things that you had to do? 

7. In the last month, how often have you been able to control

irritations in your life? 

8. In the last month, how often have you felt that you were on

top of things? 

9. In the last month, how often have you been angered because

of things that happened that were outside of your control? 

10. In the last month, how often have you felt difficulties were

piling up so high that you could not overcome them?

YOUR STRESS

First, reverse your scores for questions 4, 5, 7, & 8. On these 4 questions,

change the scores like this: 0 = 4, 1 = 3, 2 = 2, 3 = 1, 4 = 0.

Now add up your scores for each item to get a total. My total score is…….

Individual scores on the PSS can range from 0 to 40 with higher scores indicating higher perceived stress.

Scores ranging from 0-13 would be considered low stress.

Scores ranging from 14-26 would be considered moderate stress.

Scores ranging from 27-40 would be considered high perceived stress

Job Pressure and Demands

Role ambiguity

Meeting Deadlines

Lack of Support

Working Long Hours

Poor Relationship with Colleagues.

Poor Communication

Staff Turnover

Lack of Training

WORKPLACE STRESS

STRESS MODEL

“Stress is a non-specific response of an individual” ………..“HANS SELYE”

EFFECTIVE STRESS RESPONSE

INEFFECTIVE STRESS RESPONSE

STRESS & PERFORMANCE

SYMPTOMS OF STRESS

PHYSICAL

EMOTIONAL

BEHAVIOURAL

PSYCHOLOGICAL

PSYCHOLOGICAL SYMPTOMS

Low Self Esteem

Memory Disturbances

Constantly Worrying & Anxious

Low Morale

Negative Thoughts and Depression

Reduced Interest in activities

Low Concentration

Frequent Distraction of Mind

Low Energy

Withdrawal tendencies

PHYSICAL SYMPTOMS

Heart rate increases Blood pressure increases Breathing rate increases Muscular tension increases Headaches Sleep disturbances Fatigue Ulcers & Body Aches Hypertension Frequent Stomach upsets

EMOTIONAL SYMPTOMS

Mood swings

Irritability

Short Tempered

Agitation

Inability to Relax

Sense of loneliness

Isolation

Unhappiness

BEHAVIORAL SYMPTOMS

Eating More or less

Sleeping Too much or less

Neglecting or procrastinating

Addiction : Alcohol,Smoking,Drugs

Nervous Habits: Nail Bitting,Pacing

PTSD : Post Traumatic Stress Disorder

PTSD is a delayed reaction to an exceptionally stressful situation or a life threatening event.

After a dormant period the person re-experiences the past traumatic events as 'flash backs', or dreams and tries to avoid any stimuli or situation which reminds of the past trauma.

Past haunts in Present

Causes of Post Traumatic Stress Disorder

Exceptionally stressful or a catastrophic life event like:

Natural Calamity - e.g. Post -Tsunami, Post Earthquake

War - e.g. . Post - Vietnam war, Post- Gulf war

Bomb Blast

Terror - e.g. 9/11, 26/11

Serious Accidents like train accidents and building collapse

following earth quake

Traumatic death of beloved ones - e.g. Life partner, Parents,

Children

EFFECT OF PTSD

Constant Anxiety

Isolation

Depression

Sleeplessness

Fear and phobias

Poor self esteem

Nightmares

Substance abuse

Anti social behavior

Cognitive Disturbances

Reduced Interest in activities

Agitation

REMEDIAL INTERVENTIONS

FOR

MANAGING STRESS

STRESS MANAGEMENT

Methods ,Techniques & Strategies which

helps in coping various stressors in our life

are called Coping Strategies

or

Coping Mechanisms.

TECHNIQUES

COGNITIVE RESTRUCTURING

RELAXATION & MEDITATION

PROBLEM SOLVING

BETTER COMMUNICATION

USING HUMOUR

ASSERTIVENESS TRAINING

HEALTHY LIFE STYLE

BEHAVIOURAL SELF CONTROL

TIME MANAGEMENT

Relaxation Techniques

Deep breathing

Meditation & Yoga

Guided Imagery

PMRT

Belly Breathing

Breath Count

Flowing Breath

BENEFITS The relaxation response brings your system back into balance Deepening your breathing, Reducing stress hormones, Slowing down your heart rate and blood pressure, Relaxing your muscles. Enlightens the Mind and Body More self awareness, insight and attention Better concentration Increases energy & focus, combats illness, relieves aches & pains Heightens problem-solving abilities, Boosts motivation and productivity. Fosters positivity Cultivation of Human Strengths Best of all – with a little practice – anyone can reap these benefits

CHANGE THE WAY YOU THINK

“3 BASIC DEMANDS OR MUSTS OF HUMAN BEINGS “

DEMAND ON “SELF”

DEMAND ON “OTHERS”

DEMAND ON “SITUATION”

“I must do well and win the approval of others for my performances or else I am no

good.”

“Other people must treat me considerately, fairly and kindly, and in exactly the way I

want”

them to treat me. If they don't, they are no good and they deserve to be condemned and

punished"

“I must get what I want, when I want it; and I must not get what I don't want. It's

terrible if I don't get what I want, and I can't stand it.

LET US CONVERT THESE DEMANDS INTO “PREFERENCES”

Cognitive Restructuring

ACCEPTANCE Unconditional Self-acceptance I am a fallible human being; I have my good points and my bad points. There is no reason why I must not have flaws. Despite my good points and my bad points, I am no more worthy and no less worthy

than any other human being.

Unconditional other-acceptance Other people will treat me unfairly from time to time. There is no reason why they must treat me fairly. The people who treat me unfairly are no more worthy and no less worthy than any

other human being.

Unconditional life-acceptance Life doesn't always work out the way that I'd like it to. There is no reason why life must go the way I want it to  Life is not necessarily pleasant but it is never awful and it is nearly always bearable.

ABC MODEL

Identify Problem

Root cause analysis

View it from all possible perspectives

Be a Vigilant Thinker

Be a Flexible thinker

Avoid rigid ideas and assumptions

Enhance decision making skills

PROBLEM SOLVING

Simple, clear and focused communication

Pay Attention

Learn to understand feelings and intentions

Avoid negative judgments

Perceive in the Whole Picture

learn people skill

learn to Communicate effectively

BETTER COMMUNICATION

just "laugh off" your problems; rather, use humor to help yourself face them more constructively.

What these techniques have in common is a refusal to take yourself too seriously.

USING HUMOUR

IMPORTANCE OF HUMOUR

Ease down seriousness of the situation Deflects criticism Relieves tension Improves morale and physical condition Helps communicate difficult messages Builds rapport and liking of the humorist Makes the target person want to listen more Relaxes the person, making them more receptive Makes the person feel good and hence prevents from being

anxious Reflects positive trait of personality Distracts the person from stressful situation Helps in creating positivity and ease

BENEFITS

Mental Health Benefits: Adds joy and zest to life Eases anxiety and fear Relieves stress Improves mood Enhances resilience

Social Benefits: Strengthens relationships Attracts others to us Enhances teamwork Helps defuse conflict Promotes group bonding

Be assertive rather than aggressive.

Be confident enough and put forward your point of view.

Learn to say “no” to unnecessary obligations.

Enhance your People Skill.

ASSERTIVENESS TRAINING

Manage the antecedents and the consequence of

your own behavior

Self reinforcements and rewards

learn to control the situation instead of letting

the situation control you

BEHAVIOURAL SELF CONTROL

Start doing exercise when you are under stress.. It also

activates pituitary and hypothalamus glands which secrete

“feel good” hormones called as Endorphins. These also

have the capacity to reduce pains and improve the “well-

being” sense

Exercise Improves all systems of body.

Improves overall functioning of health.

Improves “longevity”

Key determinant of Balanced life style.

EXERCISE

Take balanced diet

Removes deficiencies & weakness

Take sufficient amount of Proteins, vitamines, calcium

and iron etc.

Eat Green Vegetables and fruits

Avoid junk Food

BALANCED DIET

Prioritization

Remove time wasters

Learn planning skills

Learn delegation skill

Remove NVA activities

Learn the skill of “smart work”

Use review systems

TIME MANAGEMENT

TIPS

TIPS

Every action we take begins with a thought

Our attitudes are merely the fruit of our thoughts

We rise no higher in life than our thoughts.

THOUGHTS MAKE US OR BREAK US !!!

Wake with a “Purpose”…..

That's right; when you wake up in the morning don't lay there.

This is a critical time of your day.

Many people lay in bed and start worrying about their day.

You will have a better day if you get up and start moving.

This will help you to begin the day with positive thoughts instead of

fretting over the day ahead.

Interact with a “Purpose”…..

How you treat other people affects how you think. When you treat other

people as if they are important and listen intently when they talk you

impact yourself as well as them.

You will also notice that you will receive more positive input from others.

This all works together to significantly enhance your ability to think

positively.

Reflect with a “Purpose”…….

In the evening when you reflect on your day, count your blessings.

We tend to focus on the one negative comment we were given instead of the fifty positive ones.

And when you've had a truly bad day, keep it in perspective. We all have bad days. It's a part of life for everyone. The bad times will eventually pass.