presentation1 stressss
DESCRIPTION
Stress managementTRANSCRIPT
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MANAGEMENT
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IFRAH SYEDNIDA ASLAMAQSA HASHMIMAHREEN KHAWJA
Group members
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General Awareness
-What is Stress ?-Some FactsWhat are Stressors-Types of Stress-Adaptation Syndrome-Symptoms-Workplace Stress-Exam Stress-Study Stress-ABC of stress-How to manage Stress
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SOME FACTS
75-90% of adult visits to primary care physicians are for stress related problems.
The commonest problems world-wide are a mixture of anxiety and depression.
MAXIMUM absenteeism on an average workday is because of stress related problems
More heart attacks on Monday, 9:00 A.M. than at any other time of the week.
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WHAT IS STRESS
Stress is the “wear and tear” our minds and bodies experience as we attempt to cope with our continually changing environment
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STRESS FEELINGS
oWorryoTenseoTiredoFrightenedoElatedoDepressedoAnxiousoAnger
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WHAT ARE STRESSORS?
Stressors are events that threaten or challenge people
TYPES1. External Stressors2. Internal Stressors
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Physical Stressors
NoiseBrightLightsHeatConfineSpaces
SOCIAL INTERACTION
RudenessBossinessAggressive-ness by othersBullying
RulesRegulationsDeadlines
MAJOR LIFE EVENTSBirthDeathLost jobPromotionMarital status change
ORGANISATIONA
L
EXTERNAL STRESSORS
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INTERNAL STRESSORS
Lifestyle choicesNegative self – talkMind trapsPersonality traits
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TYPES OF STRESS
1. DISTRESS-Negative stress2. EUSTRESS-Positive stress3. HYPERSTRESS-Overburden4. HYPOSTRESS-Bored
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The individual• Everyone is different, with unique perception of,
and reaction to, events. There is no single level of stress that is optimal for all people.
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Figure 13.7 The antecedents, components, and consequences of burnout
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General Adaptation Syndrome
• Stage I - Alarm Reaction–When the stressor or threat
is identified, the body’s response is a state of alarm. –Release of adrenaline in
order to bring the “fight or flight” response
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General Adaptation SyndromeStage II – Stage of Resistance
◦If stressor persists, the organism tries to adapt to continued challenges utilizing available resources.
◦It decreases the effectiveness of the immune system which makes you more susceptible to diseases.
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General Adaptation Syndrome
Stage III – Stage of Exhaustion◦Stress persists for a long time
◦Environmental demands or strains exceeded available resources
◦All the body’s available resources are eventually depleted and the body is unable to maintain normal function.
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SUMMARY
Up till now we have discussed
-What is Stress ?-Some Facts-What are Stressors-external & Internal Stressors-Types of Stress-Adaptation Syndrome
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IFRAH SYEDMBE-10-47
EFECTS OF STRESS WORKPLACE STRESS
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Effects of stressPhysical EffectsMental EffectsBehavioral EffectsEmotional Effects
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Physical EffectsSleep pattern changesFatigueDigestion changesHeadachesAches and pains InfectionsDizzinessFaintingSweating &tremblingTingling hands& feetBreathlessnessMissed heartbeats
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Mental EffectsLack of
concentrationMemory lapsesDifficulty in making
decision ConfusionDisorientationPanic attacks
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Behavioral Effects
• Appetite changes-too much or too little
• Eating disorders• Increased smoking
and drinking• Restlessness• Fidgeting• Nail biting
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Emotional EffectsBouts of
depressionImpatienceFits of rageTearfulnessDeteriorati
on of personal hygiene and appearance
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STRESS RELATED ILLNESSES
Stress is not the same as ill-health, but has been related to such illnesses as;
Cardiovascular diseaseImmune system diseaseAsthmaDiabetesUlcersSkin complaints - psoriasisHeadaches and migraines
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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.
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WORKPLACE STRESSWhy is this important?
Stress is one of the most often-cited problems in the workplace.1
Almost everyone who feels stressed believes—and strongly believes—that stress is something that someone or some thing causes.
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• After mastering the information in this presentation, you will be able to– Identify three of the common things that “cause” you to feel stressed at work,– Describe three ways that feeling stressed “makes” you feel and behave,– Name three practical strategies that will allow you to decrease your stress in the
workplace, – Explain why you should adopt these strategies,
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What “causes” you to feel stressed in the workplace?1,2
Conflict Negative coworkers Rumors Criticism Meaningless work Perceived slights The failure of leaders
to hold problem people accountable
Perceived unfairness Excessive sensitivity
Time pressure Information overload Unclear expectations Unreasonable
demands Troublemakers Incompetent leaders An uncomfortable
environment Faulty equipment Inadequate training
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Practical Strategies
Focus on yourself.Avoid negative people.Focus on providing
exceptional quality and service.
Stop longing for people to change.
Busy yourself with what you can do instead of what you can’t do.
Label and manage your difficult colleagues.
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© 2008 MMMTS
Tips on Handling Stress
Work smarter, not harder. Always maintain a short-task list.Continually ask yourself, “What is
the best use of my time right now?”Be physically active to relieve
tension.Make quick decisions.Carefully mix work & breaks.Have a positive attitude.Relax.
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SUMMARY
Up till now we have discussedoEffects of StressoDiseases caused by stressoCost o StressoWhat are causes of Workplace Stress & oHow to cope with them
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AQSA HASHMIMBE-10-04
STUDY STRESSEXAM STRESS
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Danger SignalsBecoming short-
tempered Working long hoursSpending so much
time on your college/university work
Sleeping badly Setting very high
standards
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Learning support Counseling service Personal tutor Medical services or
mental health support Other students
WHAT HELPS WITH STUDY STRESS?
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General Exam Study Tips…Tested and True!
Begin studying no less than 30-60 minutes after a meal
Never study within 30 minutes of going to sleep
Prioritize! Make a list of what you intend to study and prioritize the list
Study no more than 45-60 minutes at a stretch, and then take breaks
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• Take breaks away from your desk and do something different
• Try to continue your daily habits as usual (don’t drastically reduce your sleep, eliminate exercise, or overeat)
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Creating the Right Environment for Studying
◦ Environment is moderately comfortable
◦ Free of distractions
◦ Use your space
◦ Keep the study space organized .
◦ Have everything need to study
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Proven Study StrategiesSQ3R
Survey
Question
Read
Recite
Review
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Exam Stress
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Effects of exam stressHinders study and
preparation Become unable to
revise Lose concentration Reduces grades Cause of the illness
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Relieve exam stressStart preparationVisualize successDon’t ask your friendsTime utilized for study Be BraveStrong faith in GodLook afterLimit drugsNumber of options
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Mahreen KhawajaMBE-10-18
Stress management
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Stress management
How to manage stress?How to cope with stress?How to manage stressful
situations?How to steer clear of stressors?
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STRESS CONTROLABC STRATEGY A = AWARENESS What causes
you stress? How do you react?
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ABC STRATEGY
B = BALANCEThere is a fine line between
positive / negative stress How much can you cope with before it becomes negative ?
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ABC STRATEGYC = CONTROL What can you do to help yourself
combat the negative effects of stress ?
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Ten tips for Stress ManagementSmileMeditateExerciseBe GratefulEat Healthy
Distract YourselfBreathe RightRight PostureGet a MassageSpend time with
Healthy People
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Change your Thinking 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.
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Change your Thinking 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.
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Change your Behavior
•Be assertive•Get organized•Ventilation•Humor •Diversion and distraction
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Be AssertiveAssertiveness 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
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Equality and Basic Rights1) 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
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Benefits
• Higher self-esteem•Less self-conscious•Less anxious•Manage stress more successfully•Appreciate yourself and others more easily•Feeling of self-control
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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
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HumorGood stress - reducer •Applies at home and work •Relieves muscular tension•Improves breathing•Pumps endorphins into the
bloodstream -the body’s natural painkillers
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Diversion and DistractionTake time out•Get away from things that bother
you•Doesn’t solve the problem•Reduce stress level•Calm down•Think logically
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Change Your Lifestyle
Diet•Smoking & Alcohol•Exercise•Sleep•Leisure•Relaxation