stress management-1234279415304867-2 (1)
DESCRIPTION
MOD _ PPTTRANSCRIPT
![Page 1: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/1.jpg)
STRESS MANAGEMENT
![Page 2: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/2.jpg)
Presentation Outline
Part 1 - General Awareness
Part 2 - Stress at Work
Part 3 - Self - help
![Page 3: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/3.jpg)
Part 1
General Awareness
![Page 4: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/4.jpg)
Part 1 - Outline
• Legislation
• What is Stress ?
• Types of Stresses
• Individuals
• Stress origins & body systems
• Adaptation Syndrome
• Symptoms
• Costs of Stress
• Discussion & Questions
![Page 5: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/5.jpg)
Legal OverviewHEALTH AND SAFETY AT WORK ACT 1974
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 (Section 2 (1) )
MANAGEMENT OF HEALTH AND SAFETY AT WORK REGULATIONS 1999
Every employer shall make a suitable and sufficient assessment of (a) the risks to the
health and safety of his employees to which they are exposed whilst they are at
work
![Page 6: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/6.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.
![Page 7: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/7.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
![Page 8: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/8.jpg)
DEFINITION
S = P > RStress occurs when the pressure is greater than the resource
![Page 9: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/9.jpg)
STRESS FEELINGS
• Worry
• Tense
• Tired
• Frightened
• Elated
• Depressed
• Anxious
• Anger
![Page 10: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/10.jpg)
TYPES OF STRESSORS
• External
• Internal
![Page 11: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/11.jpg)
EXTERNAL STRESSORS
• Physical Environment
• Social Interaction
• Organisational
• Major Life Events
• Daily Hassles
![Page 12: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/12.jpg)
PHYSICAL ENVIRONMENT
• Noise
• Bright Lights
• Heat
• Confined Spaces
![Page 13: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/13.jpg)
SOCIAL INTERACTION
• Rudeness
• Bossiness
• Aggressiveness by others
• Bullying
![Page 14: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/14.jpg)
ORGANISATIONAL
• Rules
• Regulations
• “Red - Tape”
• Deadlines
![Page 15: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/15.jpg)
MAJOR LIFE EVENTS
• Birth
• Death
• Lost job
• Promotion
• Marital status change
![Page 16: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/16.jpg)
DAILY HASSLES
• Commuting
• Misplaced keys
• Mechanical breakdowns
![Page 17: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/17.jpg)
INTERNAL STRESSORS
• Lifestyle choices
• Negative self - talk
• Mind traps
• Personality traits
![Page 18: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/18.jpg)
LIFESTYLE CHOICES
• Caffeine
• Lack of sleep
• Overloaded schedule
![Page 19: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/19.jpg)
NEGATIVE SELF - TALK
• Pessimistic thinking
• Self criticism
• Over analysing
![Page 20: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/20.jpg)
MIND TRAPS
• Unrealistic expectations
• Taking things personally
• All or nothing thinking
• Exaggeration
• Rigid thinking
![Page 21: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/21.jpg)
PERSONALITY TRAITS
• Perfectionists
• Workaholics
![Page 22: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/22.jpg)
TYPES OF STRESS
• Negative stress
• Positive stress
![Page 23: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/23.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 24: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/24.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 25: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/25.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 26: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/26.jpg)
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 27: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/27.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.
![Page 28: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/28.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 29: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/29.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 30: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/30.jpg)
SYMPTOMS OF STRESS
• Physical symptoms
• Mental symptoms
• Behavioural symptoms
• Emotional symptoms
![Page 31: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/31.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 32: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/32.jpg)
MENTAL SYMPTOMS
• Lack of concentration
• Memory lapses
• Difficulty in making decisions
• Confusion
• Disorientation
• Panic attacks
![Page 33: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/33.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 34: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/34.jpg)
EMOTIONAL SYMPTOMS
• Bouts of depression
• Impatience
• Fits of rage
• Tearfulness
• Deterioration of personal hygiene and
appearance
![Page 35: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/35.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 36: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/36.jpg)
• Digestive disorders
• Ulcers
• Skin complaints - psoriasis
• Headaches and migraines
• Pre-menstrual syndrome
• Depression
![Page 37: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/37.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 38: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/38.jpg)
Summary - Part 1• Legislation
• What is Stress ?
• Types of Stresses
• Individuals
• Stress origins & body systems
• Adaptation Syndrome
• Symptoms
• Costs of Stress
![Page 39: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/39.jpg)
Part 2
Stress at Work
![Page 40: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/40.jpg)
Part 2 - Outline
• Why do we work ?
• Factors influencing work stress
• Work Patterns
• Situations
• Case Study
![Page 41: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/41.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 42: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/42.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 43: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/43.jpg)
THE DRIVE FOR SUCCESS
Western 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 44: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/44.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 45: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/45.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 46: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/46.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 47: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/47.jpg)
UNDERWORK
This may arise from boredom because there
is not enough to do, or because a job is dull
and repetitive.
![Page 48: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/48.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 49: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/49.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 50: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/50.jpg)
RESPONSIBILITY
The greater the level of responsibility the
greater the potential level of stress.
![Page 51: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/51.jpg)
RELATIONSHIPS AT WORK
Good relationships with colleagues are crucial.
Open discussion is essential to encourage
positive relationships.
![Page 52: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/52.jpg)
CHANGES AT WORK
Changes that alter psychological,
physiological and behavioural routines such
as promotion, retirement and redundancy
are particularly stressful.
![Page 53: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/53.jpg)
SummaryWork is important
Work Stresses - Heat, Noise
Job satisfaction
Responsibility
Relationships - Good / bad
Changes - long / short term
Costs
![Page 54: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/54.jpg)
Part 3
Self - help
![Page 55: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/55.jpg)
Part 3 - Outline
• Causes of Stress
• Identification and admission
• Coping strategies
• Summary
![Page 56: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/56.jpg)
Statement
Not all the stress we experience
is generated at work !!
![Page 57: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/57.jpg)
Causes of Stress
• External Stresses
• Internal Stresses
![Page 58: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/58.jpg)
External Stresses - Organisational
Company take over
Reductions / layoffs
Major reorganisation
Company sale / relocation
Employee benefit cuts
Mandatory overtime required
Little input into decisions
Mistake consequences severe
Workloads vary
Fast paced work
React to changes
Advancement difficult
Red tape delays jobs
Insufficient resources
Pay below going rate
Technology changes
Employee benefits poor
Workplace conditions
Consistent poor performance
![Page 59: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/59.jpg)
External Stresses - Major Life Events
Death of a loved one
Divorce / separation
Imprisonment
Injury/illness ( self / family )
Marriage/ engagement
Loss of job
Retirement
Pregnancy
Sexual Problems
Change in financial status
Change of job / work
Mortgage or loan
Foreclosure of mortgage/loan
Change in responsibilities
Moving house
Holidays
Christmas
Minor violations of the law
![Page 60: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/60.jpg)
Now do we agree with the statement ?
Not all the stress we experience
is generated at work !!
![Page 61: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/61.jpg)
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 62: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/62.jpg)
STRESS CONTROL
A B C STRATEGY
![Page 63: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/63.jpg)
ABC STRATEGY
A = AWARENESS
What causes you stress?
How do you react?
![Page 64: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/64.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 65: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/65.jpg)
ABC STRATEGY
C = CONTROL
What can you do to help yourself combat the
negative effects of stress ?
![Page 66: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/66.jpg)
Stress Management Techniques
• Change your thinking
• Change your behaviour
• Change your lifestyle
![Page 67: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/67.jpg)
Change your Thinking
• Re-framing
• Positive thinking
![Page 68: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/68.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 69: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/69.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 70: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/70.jpg)
Change your Behaviour
• Be assertive
• Get organised
• Ventilation
• Humour
• Diversion and distraction
![Page 71: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/71.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 72: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/72.jpg)
Equality and Basic Rights
1) The right to express my feelings
2) The right to express opinions / beliefs
3) The right to say ‘Yes/No’ for yourself
4) Right to change your mind
5) Right to say ‘I don’t understand’
6) Right to be yourself, not acting for the benefit of others
![Page 73: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/73.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 priorities
10) The right to be listened to, and taken seriously
![Page 74: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/74.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 75: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/75.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 76: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/76.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 77: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/77.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 78: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/78.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 79: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/79.jpg)
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 80: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/80.jpg)
• Plan your day
• Set achievable goals
• Don’t waste time making excuses
for not doing something
![Page 81: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/81.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 82: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/82.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 83: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/83.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 84: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/84.jpg)
Change Your Lifestyle
• Diet
• Smoking & Alcohol
• Exercise
• Sleep
• Leisure
• Relaxation
![Page 85: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/85.jpg)
Diet
• Healthy eating habits
• Caffeine (Stimulant)
• Salt
![Page 86: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/86.jpg)
Smoking and Alcohol
• Moderate your consumption
![Page 87: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/87.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 88: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/88.jpg)
Sleep
• Good stress reducer
• Difficult to cope when tired
• Wake refreshed after night’s sleep
• Plenty of daytime energy
![Page 89: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/89.jpg)
Leisure
• Interest
• Gives you a ‘break’ from stresses
• Provides outlet for relief
• Provides social contact
![Page 90: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/90.jpg)
Benefits of Relaxation
• Lowers blood pressure
• Combats fatigue
• Promotes sleep
• Reduces pain
• Eases muscle tension
![Page 91: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/91.jpg)
• Decreases mental worries
• Increases concentration
• Increases productivity
• Increases clear thinking
![Page 92: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/92.jpg)
Alternatives
• Conventional Medicine
• Counselling & psychotherapy
• Relaxation
• Meditation
• Massage
• Yoga
• Acupuncture
• Aromatherapy
• Floatation
• Herbalism
• Biofeedback
• Homeopathy
• Hypnotherapy
• Osteopathy
• Pet Therapy
• Reflexology
![Page 93: Stress management-1234279415304867-2 (1)](https://reader031.vdocuments.us/reader031/viewer/2022013100/54c623864a7959064f8b45ab/html5/thumbnails/93.jpg)
Summary
• Causes of stress
• Identification and admission
• Ways to control stress
• Alternative methods