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."