stress management

STRESS MANAGEMENT.

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STRESS

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WHAT IS STRESS

Every day fact of life.Stress can be GOOD

But Excessive stress can be harmful..

WHAT IS STRESS

The body and mind reaction to every day demands and threats.

The body and mind reaction to every day demands and threats.

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STRESS

. It is a mismatch between the expectations of both individual and organisation. Stress not only affects the physical, psychological and financial balances of an employee but also the employers as well.

Desired results cannot be expected from employees who are burnt out, exhausted or stressed, as they loose their energy, accuracy and innovative thinking. By this, employers may loose more working days there by a decrease in productivity and increase in cost to company

WHAT IS STRESS

. When we believe we are in danger, the pituitary gland automatically sounds an alarm by releasing a burst of adrenocorticotropic hormone (ACTH), which in turn signals the adrenal glands to release the “stress hormones” adrenaline and cortisol.

These hormones, speed up reaction times, and temporarily boost our physical strength and agility while we decide whether to retreat or stand firm.

STRESS

Two Types1.Eustress. NEGATIVE2,DISTRESS. POSITIVE.

POSITIVE STRESS

1,Enables concentration.

2.Increase Performance.

3.Energise you in to action.

NEGATIVE STRESS

1.Loss of Motivation.2.Reduces effectiveness,

3.Physical.Mental and Behavioural Problems.

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Negative stress is harmful.

STRESS

Stress can be the spice of life or KISS of death..

Our goal is not to eliminate stress but to learn how to manage and use it to help us.

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Our goal is not to eliminate stress but to learn how to manage and use it to help us..

STRESSORS

•external stressors –

•internal stressors-

EXTERNAL STRESSORS

physical conditions such as heat or cold, stressful psychological environments such as working conditions and abusive relationships.

INTERNAL STRESSORS

physical ailments such as infection or inflammation, or psychological problems such as worrying about something.

STRESS

•Your work can be a source of both external and internal stressors.

STRESSORS

•LONG TERM.

•SHORT TERM.

SHORT TERM STRESSORS

Short-term stress is the reaction to immediate threat, also known as the

fight or flight response.

SHORT TERM STRESSORS

Prepares you to fight or flee……

LONG TERM STRESSORS•Which are ongoing and

continuous, when the urge to fight or flight has been suppressed.

•Eg-ongoing pressurised work, ongoing relationship problems, isolation, and persistent financial worries.

Economic and financial issues.

In the UK over 13 million working days are lost every year because of stress.

Stress is believed to trigger 70% of visits to doctors, and 85% of serious illnesses .

stress test•At a clinical level, stress in individuals can be be assessed scientifically by measuring the levels of two hormones produced by the adrenal glands: cortisol and DHEA (dehydroepiandrosterone),

What makes you stressed.

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1.Financial Problems.


2.Relationship Problems.


3.Major Life Changes.


4. Job Related.


5. Health Problems.


6. Personal Habits.


7. Negative thoughts.

Personal Habits:

Drinking. Smoking, Eating too much sugar or salt,

getting overtired, being pessimistic, worrying about your career,

dwelling on past failures using negative self talk can all cause stress.


7.Perfectionist

100% Factor• Many of us try too hard for

perfection and are disappointed if we fall short.

• You may be just one percent off the mark. You ignore the ninety nine percent correct. You dwell on that one percent, and are upset because you were not perfect.


8.People around you.

YOUR people•The people around you also cause stress.

•Conflict, confrontation, blaming you, spreading rumors, backstabbing, not fulfilling agreements, not giving recognition for a job well done, all cause stress.

WorryingOther ways to invite stress is anticipating problems that never happen, thinking of bad possible outcomes rather than good ones.

Job related stress.The type of work which person does has a lot to do with the person’s general stress level.

Job related stress.• harassment, by anyone, not necessarily a person's manager

• feeling powerless and uninvolved in determining one's own responsibilities

• unreasonable deadline and targets.

• lack of effective communication and conflict resolution

• lack of job security

• long working hours .Work overload• excessive time away from home and family

• office politics and conflict among staff

• a feeling that one's reward is not commensurate with one's responsibility

• working hours, responsibilities and pressures .

SIGNS OF STRESS•The individual becomes

anxious about the outcomes and is scared.

•The person feels that he has got something to loose or something wrong will take place.

SIGNS OF STRESS• In an anxious state the

person does not want to be corrected or interrupted.

• He looks out for other areas where he can forget about the stress-causing event for a while.

•The person becomes irritable and moody.

SIGNS OF STRESS• During high level of Stress the

individual develops a negative frame of mind and suffers from low self-esteem.

• The person loose faith in his capabilities and is afraid of the failures.

• The individual does not have a focused approach and is not able to concentrate and is involved in his own plans and thoughts.

PHYSICAL SIGNS1.Increased Heart Beat,2.Tightened Muscles.3.Fatigue.4.Sleeplessness.5.Stomach or bowel upset.6.Sweating.7.Change in eating habits.8.Reslessness.9.Body Aches.

MENTAL SIGNS OF STRESS

1.Anxiety.2,Forgetfulness.3,Depression.4.Lack of interest.5.Lowered self esteem.6.Increased anger.7.Excessive fear.

BEHAVIOURAL SIGNS .1.Hostility.2.Irritability.3.Under/Over eating.4.Lack of concentration.5.Memory Problems.6.SMOKING/DRINKING.7.Poor Performance.

Intellectual problems.• Memory problems. • Difficulty making decisions. • Inability to concentrate.• Confusion. • Seeing only the negative.• Repetitive or racing thoughts. • Poor judgment. • Loss of objectivity.• Desire to escape or run away….

Organizational issues.1. Job dissatisfaction. 2. Lower motivation.3. Low employee morale.4. Less organizational commitment,.5. Lowered overall quality of work life.6. Absenteeism, turnover.7. Intention to leave the job, 8. Lower productivity, decreased

quantity and quality of work.9. Inability to make sound decisions.

Impact on HEALTH.1.Pain.2.Ulcers.3.Blood Pressure.4.STROKE.5.Heart attack. Etc.

Techniques.

Physical

Mental

Physical Techniques.

EXERCISE AND STRESS• Try to pick an activity you enjoy.

• From a low intensity activity like walking to a high-intensity activity like kick-boxing, all forms of physical exercise can be a big help.

EXERCISE AND STRESS• Exercise increases blood flow to the brain

which is good for us. Exercises also releases hormones, and stimulates the nervous system in ways that are good for us. Exercise produces chemicals in the body such as beta-endorphin, which is proven to have a positive effect on how we feel.

EXERCISE• Exercise releases helpful chemicals in

our brain and body that are good for us.Exercise distracts us from the causes of stress.

EXERCISE• Exercise warms and relaxes cold, tight

muscles and tissues which contribute to stress feelings.

• Exercise develops and maintains a healthy body which directly reduces stress susceptibility.

EXERCISE• explore and use relaxation methods -

they do work if given a chance - yoga, meditation, self-hypnosis, massage, a breath of fresh air, anything that works and can be done in the particular situation.

SPORTS

Balanced DIET• A proper balanced diet is clearly

essential, both to avoid direct physical stress causes via brain and nervous system, and to reduce stress susceptibility resulting from poor health and condition

Balanced DIET

The rule is simple and inescapable: eat and drink healthily, and avoid excessive intake of toxins, to reduce stress susceptibility and stress itself. If you are suffering from stress and not obeying this simple rule you will continue to have be stressed, and moreover you will maintain a higher susceptibility to stress

Balanced DIET• improve diet - group B vitamins and

magnesium are important, but potentially so are all the other vitamins and minerals: a balanced healthy diet is essential.

• Assess the current diet and identify where improvements should be made and commit to those improvements.

Balanced DIET• The Vitamin B Group is particularly

relevant to the brain, depression and stress susceptibility. Vitamin B1 deficiency is associated with depression, nervous system weakness and dementia. B2 deficiency is associated with nervous system disorders and depression. B3 is essential for protein synthesis, including the neurotransmitter serotonin, which is necessary for maintaining a healthy nervous system..

Balanced DIET• Vitamin B6 is essential for

neurotransmitter synthesis and maintaining healthy nervous system; B6 deficiency is associated with depression and dementia. B12 deficiency is associated with peripheral nerve degeneration, dementia, and depression

Balanced DIET• Vitamin C is essential to protect against stress

too: it maintains a healthy immune system, which is important for reducing stress susceptibility (we are more likely to suffer from stress when we are ill, and we are more prone to illness when our immune system is weak). Vitamin C speeds healing, which contributes to reducing stress susceptibility. Vitamin C is associate with improving post-traumatic stress disorders and chronic infections.

Balanced DIET

• Vitamin D helps maintain healthy body condition, particularly bones and speed of fracture healing, which are directly linked to stress susceptibility.

Balanced DIET• Adequate intake of minerals are also essential

for a healthy body and brain, and so for reducing stress susceptibility.

Balanced DIET

• Processed foods are not as good for you as fresh natural foods.

• Fresh fruit and vegetables are good for you

• Drink enough water.

Balanced DIET• Irrespective of your tastes, it's easy these

days to have a balanced healthy diet if you want to - the challenge isn't in knowing what's good and bad, it's simple a matter of commitment and personal resolve. You have one body for the whole of your life - look after it.

Balanced DIET• AVOID JUNK FOOD.

Balanced DIET• AVOID Caffeine, Tobacco and Alcohol.

YOGA/DHYANA• generally, and at times when feeling

very stressed - exercise burns up adrenaline and produces helpful chemicals and positive feelings.

Deep Breathing• This is both a short and long-term

relaxation option. For a quick way to destress,

• take 10 deep breaths. Focus on breathing in through your nose and out through your mouth.

• As you exhale, imagine all of your stress and worries flowing out of your body.

PranaYama.• 1. Put your right thumb on your right nostril • 2. Deeply inhale air using your left nostril • 3. Close your left nostril with your right index

finger and hold breath for few seconds • 4. Exhale through left nostril • 5. Do it similarly with left nostril closing right

nostril • 6. Now inhale through left nostril, hold breath and

exhale through right nostril and do the other way • 7. Practice few times

Dhyana•Sit comfortably either on chair or in

Sukhasana on the floor. Cross your legs, clasp your fingers.Take few deep breaths.Relax.Slowly close your eyes.Do nothing. Just watch within Watch stillness within.Relax.No analysis, no judgment, nothing.

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Meditation.• Just be a pure witness or.

Thoughts may come in between. Just witness the thoughts.

•Don't analyze, don't negate and don’t energize the thought.Allow it to pass. Let it go.You may start witnessing the breath in its normal flow.


DHYANA.• In-breath, out-breath.

Just be with the Breath, just witness.Don't inhale or exhale consciously.Breath happens on its own.Just witness the breath or thought or silence or emptiness within.


Meditation..•Meditate for 30 to 45 minutes

in one sitting.Feel relaxed, feel energetic, feel fresh.

•Close the session by slowly opening your eyes.Sit in silence for few more minutes. Then come out

MENTAL Techniques-Meditation..•See the changes in your self

after Meditation.• After few sessions of

Meditation, you feel more relaxed, more energetic. Further your core potency will increase.

•You are ready to take bigger tasks.


SLEEP AND REST• Having a good night's sleep is vital

for a healthy mind and body.

• Napping during the day is also healthy. It recharges and energises, relaxes, and helps to wipe the brain of pressures and unpleasant feelings.

Medical Treatment.

•Have thorough medical check up at frequent intervals

Mental Techniques.. M - Money Management, Minimize needs, Meditation

• E - Earnest Expectations, Enjoy the work you do

• N - Avoid Negative thinking

• T - Try to be happy Today

• A - Accept and Adopt Reality

• L - Avoid Loneliness

• H - Develop good Hobbies

• E - Live in good Environment. Express yourself clearly

• A - Be Active and have positive Attitude

• L - Try to Learn more and Manage Life

• T - Have realistic Targets and Tackle one at a time

• H - Maintain Healthy life style

Mental Techniques.

STRESS MANAGEMENT.

Time, and time again

To realize the value of ONE YEAR, ask a student who failed his exams...

To realize the value of ONE MONTH, ask a mother who gave birth to a premature baby...To realize the value of ONE WEEK, ask the editor of a weekly newspaper...To realize the value of ONE DAY, ask a daily wage laborer...

Mental Techniques.

1.POSITIVE ATTITUDE.

Think for the BEST Work for the

BEST……and Expect the BESTT

CHANGE YOUR

THOUGHT…THINK

POSITIVELY..

Thought--- Feeling---

Action--- Results---

YOUR people.

Mental Techniques.Develop an attitude of

gratitude

Accept Change.• If you are suffering from work-

related stress and it's beginning to affect, or already affecting your health, stop to think: why are you taking this risk with your body and mind? Life's short enough as it is; illness is all around us; why make matters worse? Commit to change before one day change is forced upon you.

Accept Change.• ,

It is not your aptitude but your attitude that determines your altitude

It is not your aptitude but your attitude that determines your altitude

EDUCATION

ENVIRONMENTENVIRONMENT EXPERIENCEEXPERIENCE

AttitudeAttitude

STRESS MANAGEMENT.Mental Techniques.

Think Differently….1.Have realistic expectations. 2.Reframe problems.3.Maintain your sense of humor.4.Express your feelings instead of

bottling them up. 5.Don’t try to control events or

other people.

don't try to control things

that are uncontrollable -

instead adjust response, adapt.

Mental Techniques.

If a If a problem problem

can be can be solved, no solved, no

need to need to worry worry

about it.about it.

If a problem If a problem cannot be cannot be solved what solved what is the use of is the use of worrying?worrying?

Life laughs Life laughs at you at you

when you when you are are

unhappy...unhappy...

Life smiles at Life smiles at you when you when you are happy...you are happy...Life salutes you Life salutes you when when you make others you make others happy...happy...

Every successful person has a Every successful person has a painful story.painful story.

Every painful story has a Every painful story has a successful ending.successful ending.

Accept the pain and get Accept the pain and get ready for success.ready for success.

Mental Tehniques.

“Please forgive me.”Many broken relationships could be restored and healed if people would admit

their mistakes and ask for forgiveness. All of us are vulnerable to faults, foibles and failures. A man should never be ashamed to own up that he has been in the wrong,

which is saying, in other words, that he is wiser today than he was yesterday.

Develop an attitude of gratitude.

Mental Techniques. 2. Time management

To realize the value of ONE HOUR, ask the lovers who are waiting to meet...To realize the value of ONE MINUTE, ask a person who missed the train...To realize the value of ONE SECOND, ask a person who just avoided an accident...To realize the value of ONE MILLISECOND, ask the person who won a silver medal in the Olympics...

Treasure every moment that you have!!

Time Management is Life Management.

Organise your Activities.

Avoid Procrastination………Give priority…………….Delegate effectively………….

2.TIME MANAGEMENT.

YESTERDAY is history.

TOMORROW is a mystery.

TODAY is a gift. That's why it's called the

PRESENT!!

2.TIME MANAGEMENT.

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.Avoid Procrastination.

DIVERSION ____HOBBIES.

Mental Techniques 3.Diversion.

Mental Techniques 3.Diversion. Enjoy music.

Mental Techniques 3.Diversion.

Tour

3.Diversion.Tour

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3.Diversion.Entertainments.

Engage in Entertainments.

Mental Techniques HOBBIES.Farming.

HOBBIES.

HOBBIES.

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But do not be an addict…?

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Mental Techniques 4.HUMOUR.

5.Balanced Life.

5.Balanced Life.

You should not base your identity merely on your job, income, or family, because it is risky. Due to some unexpected event you could lose your “precious” and due to your one-pillar mindset that would make you lose your identity too. In stead you should be living on more fronts than one. This also makes it possible to relate stressful things at let us say work, against a richer context of things in other ares of your life. Stressful things won’t blow out of proportion.

5.Balanced Life.

4.Balanced Life.

6.SHARE

• Think really seriously about and talk with others, to identify the causes of the stress and take steps to remove, reduce them or remove yourself (the stressed person) from the situation that causes the stress.

Friendship

6.SHARE• share worries - talk to someone else - off-

load, loneliness is a big ally of stress, so sharing the burden is essential.


6. Share…….

6. SHARE.

6. SHARE.

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6. SHARE.

7.Spirituality7.Spirituality

“God grant me the Serenity to accept the things I cannot change; The Courage to change the things I can; and the Wisdom to know the difference.”

-PRAYER-PRAYER

-Oh God I have a big problem -Oh God I have a big problem Vs.Vs.

Oh problem I have a big GODOh problem I have a big GOD


8.Relaxation techniques. Rest/smile.

“Laughter and tears are both responses to frustration and exhaustion . . .I myself prefer to laugh, since there is less cleaning up to do afterward.”

-Kurt Vonnegut

A smile says the same thing

in any language.

STRESS IN THE WORK PLACE

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STRESS IN THE WORK PLACE

Employers should provide a stress-free work environment, recognise where stress is becoming a problem for staff, and take action to reduce stress.

Work Place Techniques.

School yourself to wake and get ready, not for work, but for your day.

Work Place Techniques.

On the drive to work, listen to music, humor – anything that isn't related to work.

.Work Place Techniques.Take an alternate route to work.

The change in scenery will help you stay alert to the road and keep your mind off the job.

Work Place Techniques.• Plan your work and work your plan.

• Devote every paid minute to your job. Deviate from your work plan only when absolutely necessary.

.Work Place Techniques.• Dare to say no. One more little

thing may be the “straw that breaks the camel’s back”. It’s okay to say “No”, “I can’t”, or “Later”.

• Acquit yourself. Sometimes events really are out of control and you really are “Not Guilty”. Quit blaming yourself.

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.Work Place Techniques.• Take a Deep Breath and Count to Ten—

Taking a deep breath or two adds oxygen to your system, which almost instantly helps you relax. In addition, taking a moment to step back can help you maintain your composure,

3.Work Place Techniques.

• Mange Time . Increase your personal productivity and discover more free time!

3.Work Place Techniques.

• Take your allotted breaks.• Remember: the opposite of

stress is relaxation. Don’t work through lunch or coffee breaks. This also means don’t think or talk about work during your breaks.

3.Work Place Techniques.• Instead of coffee, drink water

or juice.• Dehydration often is the cause

of fatigue. Coffee and soft drinks that contain caffeine may seem to “keep you going”, but in reality they add to stress and don’t keep your body hydrated.

3.Work Place Techniques.• Just as you plan your work, plan

your time away from work. Keep a diary. At day’s end, leave work behind you and focus on your plans for the evening. Work to live.

Organisational approach.

1.Improve communication 2.Consult your employees 3.Offer rewards and incentives 4.Cultivate a friendly social climate….

Your approach

• Though events may seem stressful, it is important to remember that stress is created by our reactions to situations, rather than the events themselves. In reality, stress is “all in our heads”. Putting life’s ups and downs into proper perspective is the key to coping with stress and the effects that it has on both our health and our lives.

Your approach

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Winners never quit and quitters never win

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Your approach

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• .Be a contributing member…………..

Thank you…..

• T

• T.J Joseph.

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Education

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