Stress Control

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Ecole Nationale delIndustrie Minrale

STRESS


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Definition

Stress types Stress stages and

symptoms


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WHAT IS STRESS?

Stress is your mind and bodysresponse or reaction to a real orimagined threat, event or change.


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Stress is your mind and bodysresponse or reaction to a real orimagined threat, event or change.


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The Most Stressful Jobs

Rank Stress

Score Score

1. US President 176.6

2. Firefighter 110.9

3. Senior Executive 108.6

6. Surgeon 99.5

10. Air Traffic Controller 83.1

12. Public Relations Executive78.5

16. Advertising Account Executive74.6

17. Real Estate 73.1

20. Stockbroker 71.7

22. Pilot 68.7

25. Architect 66.9

RankStress

ScoreScore

47. Auto Salesperson56.3

50. College Professor54.260. School Principal51.7103.Market Research Analyst42.1

104. Personnel Recruiter41.8113. Hospital Administrator39.6119. Economist38.7122.Mechanical Engineer38.3


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HOW TO DEAL WITH IT?


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STRESS CONTROL

ABC STRATEGYA=AWARENESS

What causes you stress?How do you react?


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ABC STRATEGY

B= BALANCE

There is a fine line line betweenpositive/negative stress

How much can you cope with before itbecomes negative?


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ABC STRATEGY

C=CONTROL

What can you do to help yourselfcombat the negative effects of stress?


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Change your ThinkingRE-framing

Re-framing is a technique to changethe way you look at things in order tofeel better about them.

There are many ways to interpret thesame situation so pick the one youlike. Re-framing does not change the

external reality, but helps you viewthings in a different light and lessstressfully.


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Change your thinkingpositive thinking

Forget powerlessness, dejection,despair, failure

Stress leaves us vulnerable to nagativeSuggestion so focus on positives;

Focus on your strengths

Learn from the stress you are under

Look for opportunities

Seek out the positive-make a chnage


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Change your behaviour

Be assertive

Get organised

Ventilation Humour

Diversion and distraction


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Be assertive

Assertiveness helps to managestressful situations, and will, in time,help to reduce their frequency. Lack of

assertiveness often shows low self esteem and low self confidence. Thekey to assertiveness is verbal and non

verbal communication.Extending our range of communicationskills will improve our assertiveness.


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Equality and Basic Rights

1. The right to express my feelings

2. The right to express opinions /

beliefs3. The right to say Yes/No for yourself

4. Right to change your mind

5. Right to say I dont understand

6. Right to be yourself, not acting forthe benefit of others.


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Assertive people

Respect themselves and others

Take responsibility for actions andchoices

Ask openly for what they want

Disappointed if want denied

Self-confidence remains intact

Not reliant on the approval of others


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Assertive Skills

Establish good eye contact / dontstare

Stand or sit comfortably dont fidget

Talk in a firm, steady voice

Use body language

i think/i feel

what do you think? / what do youfeel?


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Benefits

Higher self-esteem

Less self-conscious

Less anxious Manage stress more successfully

Appreciate yourself and others more

easily

Feeling of self-control


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Get organised

Poor organisation is one of the mostcommon causes of stess. Structuredapproaches offer security againts out

of the blue problems. Prioritisingobjectives, duties and activities makesthem manageable and achievable.

Dont overload your mind.Organisation will help avoid personaland professional chaos.


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Time management

Make a list

What must be done

what should be done Cut out time wasting

Learn to drop unimportant activities

Say no or delegate

Proper ventilation facility


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Humour

Good stress reducer

Applies at home and work

Relieves muscular tension Improves breathing


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Diversion and distraction

Take time out

Get away from things that bother you

Doesnt solve the problem Reduce stress level

Calm down

Think logically


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Documents

Stress Control