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Stress Management
Stress Management
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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”.
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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
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STRESS
PRESSURE
EXHAUSTION FRUSTRATION
CONFLICT
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ANGER
is just 1 letter short of
DANGER
Beware
Learn to Manage anger
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Personality Traits
Hardiness
Optimism
Positive Attitude
Self Concept
Spiritualism
Networking & Extroversion
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WHAT IS MY PERSONALITY TYPE ???????
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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….
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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?”
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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.
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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)
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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
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EUSTRESS OR
POSITIVE STRESS
DISTRESS OR
NEGATIVE STRESS
Types of Stress
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STRESSORS
ENVIRONMENTAL
PSYCHOLOGICAL
SOCIAL
WORKPLACE
LIFE CAUSES
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EXCESSIVE NOISE
POLLUTION
TEMPERATURE
CROWDING
ENVIRONMENTAL
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CONFLICT
ANXIETY /FEAR/THREAT
FRUSTRATION
PRESSURE
UNREALISTIC EXPECTATIONS
LOW SELF ESTEEM
COGNITIVE DISSONANACE
PSYCHOLOGICAL
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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
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SOCIAL BIASES
POVERTY
SOCIO – ECONOMIC STATUS
ILLITERACY
INACCEPTENACE OF SOCIAL VALUES OR NORMS
SUPERSTITIONS
DISCRIMINATION
SOCIAL CAUSES
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Perfectionism
Control
People Pleasing
Competence
Rigidness
Pessimism
Over Ambitiousness
Stress Building Beliefs
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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%
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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.
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WHAT IS
MY STRESS LEVEL ???
Let me check…???????
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Stress Scale
For each question choose from the following alternatives:
0 - never
1 - almost never
2 - sometimes
3 - fairly often
4 - very often
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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……
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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?
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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
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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
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STRESS MODEL
“Stress is a non-specific response of an individual” ………..“HANS SELYE”
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EFFECTIVE STRESS RESPONSE
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INEFFECTIVE STRESS RESPONSE
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STRESS & PERFORMANCE
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SYMPTOMS OF STRESS
PHYSICAL
EMOTIONAL
BEHAVIOURAL
PSYCHOLOGICAL
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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
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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
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EMOTIONAL SYMPTOMS
Mood swings
Irritability
Short Tempered
Agitation
Inability to Relax
Sense of loneliness
Isolation
Unhappiness
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BEHAVIORAL SYMPTOMS
Eating More or less
Sleeping Too much or less
Neglecting or procrastinating
Addiction : Alcohol,Smoking,Drugs
Nervous Habits: Nail Bitting,Pacing
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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
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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
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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
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REMEDIAL INTERVENTIONS
FOR
MANAGING STRESS
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STRESS MANAGEMENT
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Methods ,Techniques & Strategies which
helps in coping various stressors in our life
are called Coping Strategies
or
Coping Mechanisms.
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TECHNIQUES
COGNITIVE RESTRUCTURING
RELAXATION & MEDITATION
PROBLEM SOLVING
BETTER COMMUNICATION
USING HUMOUR
ASSERTIVENESS TRAINING
HEALTHY LIFE STYLE
BEHAVIOURAL SELF CONTROL
TIME MANAGEMENT
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Relaxation Techniques
Deep breathing
Meditation & Yoga
Guided Imagery
PMRT
Belly Breathing
Breath Count
Flowing Breath
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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
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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
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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.
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ABC MODEL
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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
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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
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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
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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
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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
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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
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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
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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
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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
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Prioritization
Remove time wasters
Learn planning skills
Learn delegation skill
Remove NVA activities
Learn the skill of “smart work”
Use review systems
TIME MANAGEMENT
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TIPS
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TIPS
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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 !!!
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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.
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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.
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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.
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