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    Stress Management: By: Jun Flores Mark Ryan Macatulad

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    Mark Ryan F. Macatulad
    Stress management techniques aim to help people cope with stress in a healthy way. The document outlines various causes of stress, including external stressors like work overload and internal stressors like negative self-talk. It then discusses the physical, mental, behavioral and emotional symptoms of stress. Various stress management techniques are proposed, such as relaxation methods, time management, communication, and maintaining a healthy lifestyle. An effective stress management plan involves identifying stressors, prioritizing them, and creating specific actions to address each stressor through the appropriate technique.

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    Stress Management: By: Jun Flores Mark Ryan Macatulad

    Uploaded by

    Mark Ryan F. Macatulad
    52 views51 pages
    Stress management techniques aim to help people cope with stress in a healthy way. The document outlines various causes of stress, including external stressors like work overload and internal stressors like negative self-talk. It then discusses the physical, mental, behavioral and emotional symptoms of stress. Various stress management techniques are proposed, such as relaxation methods, time management, communication, and maintaining a healthy lifestyle. An effective stress management plan involves identifying stressors, prioritizing them, and creating specific actions to address each stressor through the appropriate technique.

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    Stress Managenebt

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    Stress management techniques aim to help people cope with stress in a healthy way. The document outlines various causes of stress, including external stressors like work overload and internal stressors like negative self-talk. It then discusses the physical, mental, behavioral and emotional symptoms of stress. Various stress management techniques are proposed, such as relaxation methods, time management, communication, and maintaining a healthy lifestyle. An effective stress management plan involves identifying stressors, prioritizing them, and creating specific actions to address each stressor through the appropriate technique.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PPT, PDF, TXT or read online from Scribd
    Download as ppt, pdf, or txt
    52 views51 pages

    Stress Management: By: Jun Flores Mark Ryan Macatulad

    Uploaded by

    Mark Ryan F. Macatulad
    Stress management techniques aim to help people cope with stress in a healthy way. The document outlines various causes of stress, including external stressors like work overload and internal stressors like negative self-talk. It then discusses the physical, mental, behavioral and emotional symptoms of stress. Various stress management techniques are proposed, such as relaxation methods, time management, communication, and maintaining a healthy lifestyle. An effective stress management plan involves identifying stressors, prioritizing them, and creating specific actions to address each stressor through the appropriate technique.

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    Stress

    Management

    By:

    Jun Flores
    Mark Ryan Macatulad
    Objectives:
    •Recognize stress and its symptoms.
    •Diagnose personal and organizational stress/stressors.
    •Reduce negative stress and its effects.
    •Gain practical techniques that can be readily applied.
    •Identify your personal and work-related sources of stress.
    •Describe several common lifestyle and societal pressures
    that can produce stress.
    Introduction
    Stress is part of our everyday life.

    Living in a fast-paced, technological


    society with innumerable demands upon our
    time, the majority of people can state: “I
    am stressed out.”

    Stress is a normal part of life, it can come


    from any situation or thought that makes you feel
    frustrated, angry, or anxious….it is a feeling of
    uneasiness.
    What is Stress?
    ‘Stress’ from Latin word strictus which means narrow and
    stringere (internal feelings of tightness & constriction of
    muscles & breathing)

    • “Our response to any situation we find


    challenging, frightening, or difficult”

    Hans Selye, MD
    Stress is defined as any interference that disturbs a
    person’s healthy mental and physical wellbeing. It
    occurs when the body is required to perform beyond
    its normal range of capabilities.
    NATURE OF
    STRESS
    • An ongoing transactional process
    between the individual and
    environment
    • It is a dynamic mental or cognitive
    state
    • Psychological meaning of stress
    Types of Stress
    a.) Eustress: Positive Stress
    It is an excitement felt by people when they are confronted
    by a demanding situation, which they think they can
    handle. This fills them with thrill and excitement.

    Examples: Like runners on the track, taking a ride on the


    roller coaster, taking up a challenging project at workplace.
    b.)Negative Stress

    When environmental demands exceed your ability


    to cope, it creates Negative stress.

    When stress occurs regularly it cause harm to body.


    Stages of Stress
    1. Alarm is the first stage.

    • When the threat or stressor is identified or realized, the


    body's stress response is a state of alarm.

    • During this stage adrenaline will be produced in order to


    bring about the fight or flight response
    Stages of Stress
    2. Resistance is the second stage.

    • If the stressor persists, body begins try to adapt to strain


    but it’s resources starts gradually depleting.
    Stages of Stress
    3. Exhaustion is the third and final stage in the model.

    I. At this point, all of the body's resources are eventually


    depleted and the body is unable to maintain normal
    function.
    II. If stage three is extended, long term damage may result as
    the body, and the immune system is exhausted
    TYPES OF STRESSORS

    a.) External Stressors b.)Internal Stressors

    Physical Environment Lifestyle choices


    Organisational Negative self - talk
    Major Life Events Mind traps
    Daily Hassles Personality traits
    EXTERNAL STRESSORS

    PHYSICAL ENVIRONMENT

     Noise
     Bright Lights
     Heat
     Confined Spaces
    EXTERNAL STRESSORS

    ORGANIZATIONAL

    • Rules
    • Regulations
    • “Red - Tape”
    • Deadlines
    EXTERNAL STRESSORS
    MAJOR LIFE EVENTS

    • Birth
    • Death
    • Lost job
    • Promotion
    • Marital status change
    EXTERNAL STRESSORS

    DAILY HASSLES

    • Commuting
    • Misplaced keys
    • Mechanical breakdowns
    INTERNAL STRESSORS

    LIFESTYLE CHOICES

    • Caffeine
    • Lack of sleep
    • Overloaded schedule
    INTERNAL STRESSORS

    NEGATIVE SELF - TALK

    • Pessimistic thinking
    • Self criticism
    • Over analysing
    INTERNAL STRESSORS

    MIND TRAPS

    • Unrealistic expectations
    • Taking things personally
    • All or nothing thinking
    • Exaggeration
    • Rigid thinking
    INTERNAL STRESSORS

    PERSONALITY TRAITS

    • Perfectionists
    • Workaholics
    Stress Symptoms
    Physical Stress Signs
    Mental Stress Signs
    Behavioural Signs of Stress
    Emotional Signs of Stress
    Stress Symptoms
    Physical Stress Signs
    •Sleep pattern changes
    •Fatigue
    •Digestion changes
    •Loss of sexual drive
    •Headaches
    •Aches and pains
    •Infections
    •Indigestion
    Stress Symptoms
    Mental Stress Signs
    •Lack of concentration
    •Memory lapses
    •Difficulty in making decisions
    •Confusion
    •Disorientation
    •Panic attacks
    Stress Symptoms

    Emotional Symptoms

    •Bouts of depression
    •Impatience
    •Fits of rage
    •Tearfulness
    •Deterioration of personal
    hygiene and appearance
    TYPICAL CAUSES OF STRESS ON
    THE JOB ARE THE FOLLOWING

    • WORK OVERLOAD.
    • TIME PRESSURES.
    • POOR QUALITY OF SUPERVISION.
    • INSECURE JOB CLIMATE.
    • LACK OF PERSONAL CONTROL.
    • INADEQUATE AUTHORITY TO MATCH RESPONSIBLITIES.
    • ROLE CONFLICT AND AMBIGUITY.
    • DIFFRENCE BETWEEN COMPANY AND EMPLOYEE VALUES.
    • FRUSTRATION.
    • TECHNOLOGY WITH INADEQUATE TRAINING AND
    SUPPORT.
    What Stresses You Out?
    • Money
    • Traffic
    • Health/Medical issues
    • Lack of Free time
    • Relationships
    – family & friends
    • Job related stress:
    – work load
    – overcrowding
    – lack of support
    – lack of on the job training
    Dealing with Stress

    Our goal is not to eliminate


    stress but to learn how to
    manage and use it
    to help us.
    Recognize
    the root
    causes

    Apply the
    techniques
    Stress management
    Encompasses techniques intended to equip
    a person with effective coping mechanisms for
    dealing with psychological stress.
    Stress Management Plan
    1) Identify the sources of stress in your life

    This done with using stress diaries, this help you to


    understand the causes of stress in more detail; and how
    you react to stress. Make an entry in your diary after
    each incident that is stressful enough for you to feel that
    it is important.
    Stress Management Plan
    2) List and prioritize the sources of stress

    By this you can separate the most important


    stressors that must be dealt with from the minor,
    infrequent irritations that do not need as much
    attention. Start by writing down a list of the sources of
    stress in order with the most important things at the top.
    Stress Management Plan
    3) Identify appropriate stress management
    techniques.

    Work through the most important stressors on your


    list one by one. You may identify people or resources
    that can help you in managing stress. Also, make a note
    of the skills that you need to acquire to manage stress.
    Stress Management Plan
    4) Create your stress management plan

    Based on this, write down what you are going to


    do to manage each of the important sources of stress.
    This is your stress management plan.
    Time Management

    Time Management is a set of skills and tools to help us effectively


    manage our time.
    Effective Time Management includes:

    •Setting Goals
    • Planning
    • Prioritizing
    Set Goals
    • S - Specific

    •M -
    Measurable

    •A -
    Achievable

    • R - Realistic

    •
    Effective Planning
    •Set the long range objectives
    •Set specific daily goals
    •Set tasks for each goal
    •Prioritise your tasks
    •Set a time limit for each task
    •Anticipate obstacles and take corrective action
    •Implement
    Urgent – Important Model

    Urgent Not Urgent


    Not ImpImportant

    I II

    III IV
    Time management
    Includes:

    • Priorities tasks – Evaluate how you are budgeting your


    time.
    • Set achievable goals keeping in mind your strengths
    and weaknesses.
    • Make a realistic schedule and follow it through.
    Time management is the key to
    stress.
    A. How do you manage your time?
    School____________________
    Family____________________
    Friends___________________
    Work_____________________
    Signs of
    Time Management Problems
    • Always rushing
    • Constantly miss deadlines
    • Have trouble finding things
    • Are overwhelmed by demands and details
    • Try to do several tasks at once
    • Can’t decide what to do next
    Workplace Skills
    • Delegate

    • Anticipate problems

    • Be assertive

    • Be decisive

    • Organize

    • Balance work and personal time


    Tips to Reduce Practice Relaxation:
    ¨ Meditation
    Stress ¨ Deep Breathing
    Organize your life: ¨ Get a Massage
    ¨ Manage your time ¨ Visualization
    ¨ Make to do lists ¨ Take a Bath
    Take a break ¨ Plan ahead ¨ Try saying the Serenity Prayer
    ¨ Breath deeply¨ Set mini goals Stretch
    ¨ Sit back and ¨ Learn to Plan ¨ Stand up and reach
    relax up
    ¨ Do something you ¨ Neck stretch: roll
    love Communicate: your head in a half circle,
    ¨ Read a good book ¨ Express your starting at one
    ¨ Change your emotions side, then dropping
    surroundings ¨ Talk to a friend your chin to your
    ¨ Learn to Play ¨ Eliminate negative chest, then to the
    talk other side
    ¨ Cry ¨ Watch a cat stretch
    ¨ Laugh and do the same
    Suggestion’s to reduce stress:

    •Physical execrise.
    •Do one activityor job at a time.
    •Play with pets.
    •Work & take a break.
    •Search the help of the co-worker
    •Time management.
    •Attend for the training programes.
    Increase Quality of Sleep
    • Do
    – Exercise (early in day)
    – Avoid Caffeine
    – Avoid Alcohol
    – Don’t Self Medicate for Sleep
    (some sedatives interfere with deep sleep)
    – Relaxation Techniques Before Sleep
    – Warm Bath
    – Avoid Rich Foods Before Sleep
    Become the masters of
    stress and not its victims
    Another Summary of
    Stress Reduction Tips
    AH! STRESS
    YOU CAN’T AVOID IT,
    BUT
    YOU CAN HANDLE IT!
    GOOD LUCK!!!!!!!
    " Success belongs to those individuals who
    can look at the complex challenges offered
    by the World as Inspiration."

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