STRESS MANAGEMENT

Two Types of Stress:

1. NEGATIVE

PRESENTED BYM.N.Reddy

2.

POSITIVE.

POSITIVE STRESS

WHAT IS STRESS ?

1,Enables concentration.

Every day fact of life.Stress can

be GOOD.But Excessive stress
can be harmful..

2.Increase Performance.

The body and mind reaction to

every day demands and threats.

The body and mind

reaction to every day
demands and threats.

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.
. When we believe we are in danger,
the pituitary gland automatically
sounds an alarm by releasing a burst
of adreno cortico tropic 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.

DEFINITION
S=P>R

Stress occurs when the pressure

is greater than the resource

3.Energise you in to action.

NEGATIVE STRESS

1.Loss of Motivation.
2.Reduces effectiveness.
3.Physical.Mental and Behavioral
Problems.
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.

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.

SHORT TERM.

LONG TERM.
SHORT TERM STRESSORS

Short-term stress is the reaction

to immediate threat, also known
as the fight or flight response.

SHORT TERM STRESSORS

feeling powerless and

uninvolved in determining
one's own responsibilities

unreasonable deadline and

targets.

lack of effective
communication .

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 .

LACK OF TRAINING
NECESSARY TO DO A JOB

Prepares you to fight or flee

LONG TERM STRESSORS

Which are ongoing and

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

STRESS-THREATS.

A threat of danger can be

physical, mental, or social.
A physical threat occurs when
you believe that you will be
physically hurt. A social threat
occurs when you believe you
will be rejected, humiliated,
embarrassed, or put down.

A mental threat occurs when

something makes you worry that you
are going crazy or losing your mind.

What makes you stressed.

Financial Problems.

Relationship Problems.

Major Life Changes

TRANSFER

PROMOTION
Major Life Changes.
MARRIAGE

DIVORCE

MIGRATION

LONELINESS

Health Problems.
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.

Death of Spouse

LOSING CONTACT WITH

LOVED ONES.

JUNK FOOD.

Job related stress.

harassment, by anyone, not

necessarily a person's
manager

Anticipating problems that never

happen, thinking of bad possible
outcomes rather than good ones.,,,

Worrying

. Negative thoughts.

Cheating

What makes you stressed.

Perfectionist.

6.Sweating.
7.Change in eating habits.

Competition.

8.Restlessness.

People around you.

9.Body Aches.

SIGNS OF STRESS

MENTAL SIGNS OF STRESS

The individual becomes

anxious about the
outcomes and is scared.

1.Anxiety.

The person feels that he

has got something to loose
or something wrong will
take place.
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.
During high level of Stress
the individual develops a
negative frame of mind and
suffers from low selfesteem.

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.

1.Increased Heart Beat,

Loss of objectivity.

2.Tightened Muscles.

Desire to escape or run

away.

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 SIGNS

3.Fatigue.
4.Sleeplessness.

Organizational issues.

5.Stomach upset.

1. Job dissatisfaction.

2. Lower motivation.

The questions to consider.

3. Low employee morale.

4. Less organizational
commitment,.

How do you know when you

are stressed?

5. Lowered overall quality of

work life.

Where do you feel stress in

your body?

What do you notice about

your body, thoughts, and
feelings when things are
difficult?

How do you behave when you

are feeling stressed out?

How do you react negatively

or proactively to stress?

Techniques.

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.

1.Physical.
2.Mental.

2.Diabetics
3.Blood Pressure.

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 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 betaendorphin, which is proven
to have a positive effect on
how we feel.

Exercise releases helpful

chemicals in our brain and
body that are good for us.

Bathing.

SPORTS

GAMES.

4.STROKE.
5.Heart attack.
6,Cancer

Etc.

Impact on HEALTH.

Stress is now known to contribute to

heart disease; it causes hypertension
and high blood pressure, and impairs
the immune system.
Stress is also linked to strokes, IBS
(irritable bowel syndrome), ulcers,
diabetes, muscle and joint pain,
miscarriage during pregnancy,
allergies, and even premature tooth
loss.

Stress and anxiety.

Anxiety is a feeling that we

commonly experience when
faced with stressful life events.

Anxiety can be one of the

most distressing emotions that
people feel
STRESS MANAGEMENT.

Balanced DIET

A - Accept and Adopt Reality

AVOID JUNK FOOD.

L - Avoid Loneliness

Drink Water.

H - Develop good Hobbies

If you starve your body of

water you will function below
your best - and you will get
stressed. Physically and
mentally.

E - Live in good Environment.

Express yourself clearly

A - Be Active and have positive

Attitude

you must keep your body

properly hydrated by regularly
drinking water (most people
need 4-8 glasses of water a
day).

L - Try to Learn more and

Manage Life

T - Have realistic Targets and

Tackle one at a time

H - Maintain Healthy life style

AVOID Caffeine, Tobacco and

Alcohol.

POSITIVE ATTITUDE.

YOGA/DHYANA/DEEP
BREATHING/ MEDITATION

Think for the BEST, Work for the

BESTand Expect the BEST

exercise burns up adrenaline

and produces helpful
chemicals and positive
feelings.

LEARN TO LIKE THE THINGS WE

HAVBE TO DO,

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.

START THE DAY WITH SOME

THING POSITIVE
GET INTO A CONTINUOUS
EDUCATION PROGRAMME.
READ BOOKS.
Develop an attitude of gratitude.
Time is not an enemy unless you
try to kill it..
.Time Management is Life
Management. Organise your
Activities.
Avoid Procrastination
Give priority.
Delegate effectively.

LIVE IN THE PRESENT.

YESTERDAY is history.
TOMORROW is a mystery.
TODAY is a gift. That's why
it's called the PRESENT!!

STAY AWAY FROM

NEGATIVE PEOPLE.

.
M - Money Management,
Minimize needs, Meditation

E - Earnest Expectations, Enjoy

the work you do

N - Avoid Negative thinking

T - Try to be happy Today

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.

SHARE WITH OTHERS.

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.

TOUR/HOBBIS

SPIRITUALITY &PRAYER.

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RELAXATION TECHNIQUES.

FORGIVE.

DIVERSION.

BALANCED LIFE.

SENSE OF HUMOUR.
HUMOUR. it distracts you from
having a stressed mindset.

Distraction is a simple
effective de-stressor - it takes
your thoughts away from the
stress, and thereby diffuses
the stressful feelings

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