Stress Management By Miki Gilbert Ngwaneh (MA International Development, UoS, UK) Coordinator, Short...
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Stress Management By Miki Gilbert Ngwaneh (MA International Development, UoS, UK) Coordinator, Short Professional Courses Pan African Institute for Development
You will be able to: Identify the causes and effects of stress
Recognize the different signs and symptoms of stress Identify
sources of stress and coping strategies Identify optimal levels of
stress Session objectives
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Are you Stressed?
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Feel like you are Losing It?
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Some Statistics 9
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44% of mankind feel more stressed than they did 5 years ago 1
in 5 people report Extreme Stress Shaking, Heart Palpitations,
Depression 56.3% of employees report stress has caused difficulty
focusing on tasks Over 14% report missing days at work or being
late due to stress 21% report stress has caused them to make errors
or miss deadlines Some statistics
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75 -90% of all doctors office visits are for stress-related
illness/disease Stress is the basic cause of 60% of all human
illness/disease 40% of stressed people overeat or eat unhealthy
foods 44% of stressed people lose sleep every night Stress is
linked to the six leading causes of death heart disease, cancer,
lung ailments, accidents, cirrhosis of the liver and suicide Some
statistics
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Stress Researchers define stress as a physical, mental, or
emotional response to events that causes bodily or mental tension.
Simply put, stress is any outside force or event that has an effect
on our body or mind. An adaptive response to a situation that is
perceived as challenging or threatening to the persons
well-being
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Stress Facts: Definitions STRESS STRESS: Tension, anxiety,
worry, or fear of the unknown and things we cant control
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ACUTE STRESS ACUTE STRESS: Pressures and demands of the recent
past and anticipated near future Stress Facts: Definitions
(cont.)
CHRONIC STRESS Stress Facts: Definitions (cont.) CHRONIC
STRESS: Long-term, day after day, year after year stress
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Is All Stress Bad? Moderate levels of stress may actually
improve performance and efficiency Too little stress may result in
boredom Too much stress may cause an unproductive anxiety
level
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Common Stress Incidents Driving in a traffic jam Tight
deadlines and a heavy work load Unplanned financial burdens Doing
something difficult for the first time A new baby on the way
Unexpected illness or death
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Types of stress Eustress is stress that benefits our health,
like physical exercise or getting a promotion Distress is stress
that harms our health and often results from imbalances between
demands made upon us and our resources for dealing with these
demands *Answers present in everybodys life
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Stressors School Work Family Relationships Legal Finances
Health/illness Environment Living Situation
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Ride on
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Gholipour A. 2005. Organizational Behavior. University of
Tehran. Role-Related Stressors Role conflict Inter-role conflict
Intra-role conflict Person-role conflict Role ambiguity Uncertain
duties, authority Workload Too much/too little work Task control
Machine pacing Monitoring equipment No work schedule control.
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Interpersonal Stressor: Workplace Violence and Bullying 1-
Workplace violence is a stressor to those who: Experience violence
at work Observe violence at work Work in jobs with higher risk of
violence 2-Workplace Bullying : Offensive, intimidating, or
humiliating behavior that degrades, ridicules, or insults another
person at work. Workplace bullies tend to be people with higher
authority Workplace bullying is reduced through: Careful hiring
360-degree feedback Conflict resolution system 3- Sexual Harassment
: Unwelcome conduct -- detrimental effect on work environment or
job performance Quid pro quo employment or job performance is
conditional on unwanted sexual relations Hostile work environment
an intimidating, hostile, or offensive working environment
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Gholipour A. 2005. Organizational Behavior. University of
Tehran. Work-Nonwork Stressors Time-based conflict due to work
schedule, commuting, travel women still do second shift (most
housework) Strain -based conflict work stress affects home, and
vice versa Role behavior conflict incompatible work and nonwork
roles
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What Causes Us Stress? While incarcerated prisoners make twenty
decisions a day, those of us walking the streets make one hundred
& twenty decisions a day. -Prison Fellowship
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Job insecurity High demand on performance Technology Personal
and family problems Job stress *women Causes
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Signs of Stress Physical Headache Back Pain Fatigue Aches and
Pains Mental Difficulty Concentrating Increased Errors Poor
Decision Making
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Negative Effects of Stress 1. Physical -Weight gain/loss
-Unexpected hair loss -Heart palpitations -High blood pressure 2.
Emotional -Mood swings -Anxiety -Can lead to depression Can also
lead to unhealthy coping strategies (i.e. alcohol, drugs, etc)
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Physiological consequences cardiovascular diseases ulcers,
sexual dysfunction, headaches, cancer Behavioral consequences work
performance, accidents, decisions absenteeism -- due to sickness
and flight workplace aggression Psychological Consequences
moodiness, depression, emotional fatigue Some consequences
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Myths of Stress All stress is bad Stress will not hurt you What
stresses you out also stresses me out No symptoms, no stress Only
major symptoms of stress are harmful
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How many hats do you wear? Personal Work Related
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Gholipour A. 2005. Organizational Behavior. University of
Tehran. AccountantArtist Mechanic MechanicForesterSisters?
Low-Stress Occupations High-Stress Occupations Hospital manager
Physician (GP) Psychologist School principal Sisters? Police
officer Tel. operator U.S. and Iran President
PresidentWaiter/waitressSisters? Stress and Occupations
Medium-Stress Occupations
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Managing Stress What is your favorite stress reliever?
How Can We Manage Stress? Live with an Attitude of Gratitude Be
Grateful for what you have.
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Time Management Get organized Get structured Set short term
goals Set long term goals Use a planner: daily schedule and To Do
list
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Relaxation Breathing: practice deep breathing Progressive
muscle relaxation Guided Imagery Meditation Tapes, CDs etc.: Either
something structured (commercial) or soothing music Choose and
schedule it in
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Cognitive (Thoughts) Pay attention to what you say to yourself
Identify negative thinking and irrational beliefs Negative thinking
leads to stress and anxiety Teach thought-stopping techniques Teach
affirmations
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One negative thought leads to another.. then another.. then
another .. Pretty soon you have ruined your entire life
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Spirituality Church, etc Help others Spend quiet time every day
Be thankful Think positively Put your faith to work! "I am at peace
in the midst of chaos or madness. No person, place or thing has the
power to upset me.".
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Eating Cut down on sugar, caffeine, processed foods Eat
nutritiously: all food groups, especially fresh fruits and veggies
Eat a little every couple of hours or so Eat slowly
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Gholipour A. 2005. Organizational Behavior. University of
Tehran. Family-Friendly and Work-Life Initiatives Flexible work
time Job sharing Personal leave Childcare facilities.
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Gholipour A. 2005. Organizational Behavior. University of
Tehran. Other Stress Management Practices Withdrawing from the
stressor Permanent -- transfer to better fit job Temporary -- work
breaks, vacations Changing stress perceptions Self-efficacy,
self-leadership Controlling stress consequences Fitness and
lifestyle programs Relaxation and meditation Employee counseling
Social support Emotional and informational
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More Ideas Laugh Often Try a New Thing Cry Get Enough Sleep
Exercise & Fresh Air Build a Support System Friends, Family and
Co-Workers SAY NO OCCASSIONALY
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Even More Ideas Let go of perfectionism Learn to be flexible
Relax your standards Focus less on pleasing others and more on
pleasing yourself Stay away from negative people Surround yourself
with upbeat, flexible and fun people.
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Other Helpful tips Changing perceptions and expectations Break
jobs/tasks into manageable parts Set reasonable/realistic goals
Avoid procrastination Set boundaries Dont compromise your
values/beliefs Schedule me time
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Personal Stress First Aid Kit What would you put in yours? I
have in mine
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The Key Word Is. Balance
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Name Your Stressor Person Place Thing Combination
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Ann Landers said People take advantage of you only with your
permission
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Benefits of Stress Management Physical health gets better -more
energy and stamina Emotions stabilized -positive attitude
-hopeful/happier Ability to focus improved -able to learn and
achieve
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78% say the most common resource used to address stress is
their Employee Assistance Programme (EAP). EAPs help employees deal
with personal problems that may negatively affect work performance
and overall well-being. 46% offer work-life balance programs 45%
offer leadership training on worker stress 45% offer on-site
healthy lifestyle programs 43% offer a fitness center 38% offer
physical activity programs 35% have stress awareness campaigns 30%
offer financial management classes 29% offer personal
health/lifestyle management coaching Source: Stress in the
Workplace, Buck Consultants Survey, worldatwork.org. What other
organizations are doing to reduce stress
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Stress Management: True or False? Keeping your body in good
shape can help reduce stress. Its less stressful to make a lot of
big changes in your life all at once. Talking about the things that
stress you just makes you feel more stressed. People who are well
organized are usually less stressed.
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Try to identify the stress factors in your life Examine your
reaction to stress Learn to react positively to stress Practice
stress management techniques to minimize stress