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Work Stress and its Management
Prepared by: Sabira Qamar GilaniManager Human Resources
Harvest Group
Nature of StressWhat is Stress
Signs and symptoms of StressCause of stress
Factors affecting StressPerformance vs Stress
How do you know when you’re stressed?
What is stress? Feeling of being under too much
mental or emotional pressure
The adverse reaction people have to excessive pressure or other types of demands placed on them
Signs and Symptoms of Stress
Signs: What you can see in yourself and others
Symptoms: subjective experience-what you feel
Signs & symptoms
Performance Changes
Difficulty in concentrating
Failure to prioritize Putting things off Loss of confidence Antagonism towards
senior colleagues
Isolation Reduced quality or
quantity of work Absenteeism Time keeping issues Poor performance
Cause of stress at work? Limiting beliefs Not leaving the Comfort zone Poor Time Management Competition and change Uncertainty Being in the wrong job
Cause of stress at work? Unreasonable Deadlines Change in working practices Personality Clashes Office politics Not able to meet the target Downsizing
Psychology and Anatomy of Stress?
Psychological factors Physiological Factors
PSYCHOLOGICAL FACTORS
Its not the load that breaks you down, it’s the way you carry it
Limiting Beliefs Belief: A thought not necessarily a
fact Related to person’s values can be learnt, accepted, experienced
or changed Influence your perception, judgment
against any situation
Limiting BeliefsCore Beliefs Established from childhood learnt from parents or Other significant people around us Influence our behavior
Limiting Beliefs
Can cause a tremendous amount of stress and hold us back from being who and what we would like to be.
Common Limiting Beliefs I can’t do that …. I have to eat everything on my plate Taking time for myself is selfish I’m too fat/not fir enough to go to the gym I can’t do it as well as others can I must be the perfect BDE I don’t like to say NO, its not nice I need
cigarettes/chocolates/caffeine/alcohol/drugs to get me through it/help me to relax
Belief- I don’t have a chance of Becoming a Trader (self talk-negative)
No point of making calls
I know what will happen
It is very difficult
My health is affecting because I am worried
Zero result
I prove my belief to myself
Belief: I have the potential to become a trader (self talk-Positive)
I work and enjoy because there is purpose to it
I can see my dream coming true
I am more confident
I put my full attention
I meet the target
I prove my belief to myself
Personal Stressors Unrealistic Expectations we
have of ourselves- Life scripts : fixed beliefs of how are lives should be
Comes from direct instructions, by modeling behaviors to us, by rewarding certain behaviors
5 Main Personal Stressors Need to be perfect Have to be strong Always be helpful Should be stubborn Must be busy
Religious Quotes "Verily Allah does not change men's
condition unless they change their inner selves" (Quran 13:11)
TIE YOUR CAMEL
Religious Quotes “Cast your burden upon the Lord:
and he will sustain you; He will never allow the righteous to be shaken.”(psalm 55:22)
“Cast your all anxiety on Him because He cares for You.” (1Peter5:7)
PHYSIOLOGICAL FACTORS
The body is the battlefield for the war games of the mind.”
—Brian Luke Seaward
Fight, Flight or Freeze?
Survival Mechanism –When your body goes into these states, changes happen automatically in your body
Fight, Flight or Freeze? Fight or flight response
– Stimuli from senses are sent to the brain
– Brain deciphers it as a threat or not– If threat, body systems are activated
for defense or escape, and stay activated until threat is over
– Body returns to homeostasis Same response
– Whether threat is real or imagined– Whether physical threat, or threat to
the ego
Signs of Adrenal Stress and fatigue
You might find it hard to get up in the morning
Takes longer to complete every day tasks
Forgetful and unable to concentrate Need stimulants to get you through
the day
Signs of Adrenal Stress and fatigue
Feeling tired and lack of energy even after lots of sleep
Poor immune system Impatient Craving salty foods
Types of stress Eustress or Good Stress
– Good stress from motivating or inspiring situations
Neustress or neutral stress– Stimuli that have no consequential
effect
Distress or Bad Stress– Nick name “stress,” includes acute and
chronic stress
Why do we care if we’re stressed?
Stress can help, or hinder our performance
Between 70 and 80% of all disease and illness is stress-related
Stress Versus Performance
Stress vs Performance Excess stress › Poor performance
› Dysfunctional behaviour
› Health problems
› High performance› Job satisfaction› Involvement› Optimum
performance› Poor performance › Dysfunctional
behaviour› Health problems
Too little stress
Moderate stress
You may not be able to smooth out the surf,
but you can learn to ride the waves!
Manage your Stress Through… Recognition: Understand reactions
to stress
Thinking Strategies: Managing your mental state
Health, Exercise and Relaxation
Integration of Strategies
Thinking Strategies
“Begin challenging your own assumptions. Your assumptions are your windows on the world. Scrub them off every once in a while, or the light wont come in.”
Alan Alda
Thinking Strategies Selective Perception The compounding Process Filtering process Manage your emotions Positive Beliefs/Affirmations
Video
Focus on Health
YOU ARE WHAT YOU EAT! (Gillian Mc Keith)
Health Facts & Benefits 60% of all world deaths are related to poor diets,
with people consuming high amounts of salt and sugar.
It is estimated that 30% to 40% of cancers could be prevented with better diet.
Eating healthy strengthened immune system
Increased concentration and mental clarity
Stabilizing hormones and mood swings
Hydrate your body through drinking water at least 12-16 glass of water daily.
Eat more fruits and vegetables Eat essential fats: Unsalted Nuts,
oily fish- tuna, trout salmamon Eat less meat approx 4% of daily
consumption
Exercise Dancing Walking Running Gardening Swimming Skiing
Skipping Yoga Pilates Team sports Cycling Aerobics
Relaxation techniques
BreathingYogaMassage therapyNutrition and exerciseMental imagery and visualization Music therapy
Stress Beating Strategies
BREATHING EXERCISE
Time management Roadblocks
– Workaholics– Multitasking– Procrastination– Perfectionism– Can’t-say-no
Myths about time management– Time is adjustable,
not fixed– Time-management
techniques do not work
– Being organized is boring – longing for the rush of crisis
Skills of time management Prioritizing Scheduling Execution Managing
interruptions
Allowing for personal time each day
Organization Decision-making Delegation
Summary and Tips to Beat Stress Recognition Beliefs & Attitudes Positive self Talk Embrace Change Analyze your current
position and desired position
Healthy eating and hydration
Exercise Breathe Seek help Manage your time Take good Sleep Make a Plan, take
action