babapour 1

BABAPOUR 2

Stress Management

Jalil babapourPh.D in psychologyUniversity of Tabriz

BABAPOUR 3

What is Stress?

A condition or feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilize.

we experience stress if we believe that we don't have the time, resources, or knowledge to handle a situation. In short, we experience stress when we feel "out of control."

BABAPOUR 4

Stress is a fact of life. You can not avoid stress but you can learn to manage it so it doesn’t manage you.

People experience stress in different ways and for different reasons. The reaction is based on your perception of an event or situation. If you view a situation negatively, will feel distressed.

Managing stress is not reducing stress merely.Sometimes you may need having some degrees

of stress to be in optimal level.

BABAPOUR 5

The Inverted-U model

BABAPOUR 6

The shape of the curve will depend on the situation, and the individual person.

There are four main "influencers" that can affect how much pressure people feel:

1. Skill Level2. Personality3. Trait Anxiety4. Task Complexity

BABAPOUR 7

Types of stress

Distress: results from a negative view of an event or situation.

Eustress (good stress): results from a positive view of an event or situation. It can easily turn to distress.

BABAPOUR 8

Reactions to Stress

We have two instinctive reactions that make up our stress response. These are the "fight or flight" response, and the General Adaptation Syndrome (GAS). Both of these reactions can happen at the same time.

BABAPOUR 9

Fight or Flight

It's a basic, short-term survival response, which is triggered when we experience a shock, or when we see something that we perceive as a threat.

Our brains then release stress hormones that prepare the body to either "fly" from the threat, or "fight" it. This energizes us, but it also makes us excitable, anxious, and irritable.

BABAPOUR 10

General Adaptation Syndrome (GAS)

GAS is a response to long-term exposure to stress. We cope with stress in three distinct phases:The alarm phase, where we react to the stressor.The resistance phase, where we adapt to, and cope

with, the stressor. The body can't keep up resistance indefinitely, so our physical and emotional resources are gradually depleted.

The exhaustion phase, where, eventually, we're "worn down" and we cannot function normally.

BABAPOUR 11

Stress and the way we think

• When we encounter a situation, we make two (often unconscious) judgments.

• First, we decide whether the situation is threatening – this could be a threat to our social standing, values, time, or reputation, as well as to our survival. This can then trigger the fight or flight response, and the alarm phase of GAS.

• Next, we judge whether we have the resources to meet the perceived threat. These resources can include time, knowledge, emotional capabilities, energy, strength, and much more.

BABAPOUR 12

Symptoms of Stress

Everyone reacts to stress differently. However, some common symptoms of the stress include:

• Frequent headaches.• Cold or sweaty hands and feet.• Frequent heartburn, stomach pain, or nausea. • Panic attacks.• Excessive sleeping, or insomnia.• Persistent difficulty in concentrating.• Anxiety• Sexual problems

BABAPOUR 13

• Obsessive or compulsive behaviors.• Social withdrawal or isolation.• Constant fatigue.• Irritability and angry episodes.• Significant weight gain or loss.• Consistent feelings of being overwhelmed or

overloaded.

BABAPOUR 14

Consequences of Stress

Stress impacts our ability to do our jobs effectively, and it affects how we work with other people. This can have a serious impact on our careers, as well as on our general well-being and relationships.

BABAPOUR 15

Long-term stress can also cause conditions such as:

burnout, cardiovascular disease, stroke, depression, high blood pressure, irritability, disruptive eating patterns, harsh treatment of others, increased smoking or alcohol consumption, isolation, a weakened immune system. {Stress diathesis}.

BABAPOUR 16

To avoid burnout, follow these tips:

1. Work with purpose.2. Perform a job analysis, and eliminate or

delegate unnecessary work.3. Give to others.4. Take control, and actively manage your

time.5. Get more exercise. 6. Learn how to manage stress.

BABAPOUR 17

How to Manage Stress

The first step in managing stress is to understand where these feeling are coming from.

Keep a stress diary   to identify the causes of short-term or frequent stress in your life. As you write down events, think about why this situation stresses you out. Also, use a Stress Scale   to identify specific events that could put you at risk of long-term stress.

Next, list these stressors in order of their impact. Which affect your health and well-being most? And which affect your work and productivity?

Then, consider using some of the approaches below to manage your stress.

BABAPOUR 18

BABAPOUR 19

Approaches to manage stress

• Action-Oriented Approaches

• Emotion-Oriented Approaches

• Acceptance-Oriented Approaches

BABAPOUR 20

Action-Oriented Approaches

Managing Your Time :- Time management quiz - Action programs - Job analysis - Avoiding multitaskingOther People: - Assertiveness- Managing conflict - Managing boundaries- Dealing with unreasonable requests- Saying yes to person but no to taskWorking Environment:-Minimizing stress of working environment

BABAPOUR 21

Emotion-Oriented Approaches

Emotion-oriented approaches are useful when the stress you're experiencing comes from the way that you perceive a situation. use …

- Cognitive restructuring - ABC technique- Thought awareness - Rational

thinking- Positive thinking - Affirmation - Imagery - Mindfulness

BABAPOUR 22

Some examples of positive affirmations• I have plenty of creativity for this project.• My work will be recognized in a positive way by my boss and colleagues.• I can do this!• My opinion is respected and valued by my team.• I am successful.• I am honest in my life, and my work.• I like completing tasks and projects on time.• I'm grateful for the job I have.• I enjoy working with my team.• I'm bringing a positive attitude to work every day.• I am excellent at what I do.• I am generous.• I am happy.• I will be a leader in my organization.

BABAPOUR 23

BABAPOUR 24

BABAPOUR 25

BABAPOUR 26

BABAPOUR 27

BABAPOUR 28

Some people experience stress because they're maladaptive perfectionists  , who struggle to let go of tasks unless they complete them perfectly. Others experience stress because they have a fear of failure   or a fear of success.

Another form of stress that we are often reminded about is the stress caused by "technology overload" – excessive e-mail, cell phones, text messaging, …

BABAPOUR 29

Acceptance-Oriented Approaches

Acceptance-oriented approaches apply to situations where you have no power to change what happens, and where situations are genuinely bad. Use …..

-Meditation - Relaxation- Exercise - Sleep- Support network - Coping with change

BABAPOUR 30

Albrecht's Four Types of Stress

Time stress

Anticipatory stress

Situational stress

Encounter stress

BABAPOUR 31

Time stress management

- Time management skills - Action program

- Prioritization

BABAPOUR 32

Anticipatory stress management

- Positive visualization

- Meditation

BABAPOUR 33

Situational stress management

- Self awareness

- Conflict resolution skills

- Emotion regulation

BABAPOUR 34

Encounter stress management

- Deep breathing exercises

- Developing emotional intelligence

- Developing empathy

BABAPOUR 35

Leadership stress

• Actively develop new leaders' leadership skills• Manage new leaders' performance pro-actively

and avoid under-employing people• Reduce stress through commitment, control and

challenge• Create a "Stop Doing" List• Avoid fighting battles you don't need to win• Focus on your priorities• Consider promotion outside of management

BABAPOUR 36

The Wheel of Life

BABAPOUR 37

Wheel of Life Template

BABAPOUR 38

The PERMA Model 

The PERMA Model is a well-being theory developed by positive psychologist Marin Seligman. It identifies five essential elements to well-being. These are:

1. Positive Emotion (P)2. Engagement (E)3. Positive Relationships (R)4. Meaning (M)5. Accomplishment/Achievement (A)

BABAPOUR 39