Embed Size (px)
DESCRIPTION
This Stress Management presentation is based on the basics of "Stress Management" explained by several Stress management Specialists in the world and I used my own & unique examples to explain some important points in detail
Citation preview
Chandana J. Hewawasam
Project Scientist
Coordinating Secretariat of Science, Technology & Innovation
Sri Lanka
21.03.2014 @ COSTI
21.03.2014 @ COSTI
Stress is the body’s response to any physical or emotional changes in life.
This response includes the release of a hormone, adrenaline, in the body. Adrenaline causes an increase in heart rate, breathing and in blood sugar levels. It also diverts the blood flow from your digestive system to your muscles (e.g. Leg muscles)
21.03.2014 @ COSTI
WHAT IS STRESS ?
1.Tension, anxiety (nervousness), worry, or fear of the unknown and things we can’t control.
How stress affects us differently ?
Can you imagine such a situation…?
21.03.2014 @ COSTI
2.Natural, physical and emotional reaction to a challenge.
Can you imagine such a situation in your life…?
How stress affects us differently con…?
21.03.2014 @ COSTI
3.Positive when kept in balance
How stress affects us differently con…
Can you imagine such a
situation in your life …?
21.03.2014 @ COSTI
21.03.2014 @ COSTI
Common Courses of Stress
21.03.2014 @ COSTI
1.Causes of Stress at Home Death of spouse, family, near relative or friend.
Injury or illness of any family member.
Marriage of self or son or daughter or brother or sister.
Separation or divorce from partner.
Pregnancy or birth of a new baby.
Children's behavior or disobedience.
Children's educational performance.
Not sufficient money to raise your standard of living.
Loss of money in burglary, pick-pocketed or share market.
Common Courses of Stress
21.03.2014 @ COSTI
To meet out the demands of the job.
Your relationship with colleagues.
To control staff under you.
To train your staff and take work from them.
Support you receive from your boss, colleagues and juniors.
Excessive work pressure.
To meet out deadlines.
To give new results.
To produce new publications if you are in research area.
Working overtime and on holidays.
Common Courses of Stress Con….
2.Causes of Stress at work
21.03.2014 @ COSTI
Pessimistic thinking
Self criticism
Over analyzing
Common Courses of Stress Con….
3.Negative Self- Talk
21.03.2014 @ COSTI
Unrealistic expectations
Taking things personally
All or nothing thinking
Exaggeration
Rigid thinking
4.Mind Traps
Common Courses of Stress Con….
21.03.2014 @ COSTI
• Somebody misunderstands you.
• Setback to your position in society
Common Courses of Stress Con….
5.Some Other causes of stress
21.03.2014 @ COSTI
All stressors are not equal…..
21.03.2014 @ COSTI
There is no single level of stress that is optimal for all people. Some are more sensitive owing to experiences in childhood, the influence of teachers, parents and religion etc.
21.03.2014 @ COSTI
All stressors are not equal…..con
Physical Signs of Stress
Emotional Signs of Stress
Mental Signs of Stress
Behavioral Signs of Stress
Different Signs of Stress
21.03.2014 @ COSTI
Type of Stresses
Acute
Chronic
21.03.2014 @ COSTI
Challengers
Type of Stresses
21.03.2014 @ COSTI
21.03.2014 @ COSTI
21.03.2014 @ COSTI
Challengers
Acute (Short Term) Stress Prepare you for Flight or Flight
21.03.2014 @ COSTI
Acute stress is usually for short time and may be due to work pressure, meeting deadlines pressure or minor accident, over exertion, increased physical activity, searching something but you misplaced it, or similar things.
Symptoms of this type of tension are headaches, back pain, stomach problems, rapid heartbeat, muscle aches or body pain etc.
Acute (Short Term) Stress….Con
Worst Case Scenario
21.03.2014 @ COSTI
21.03.2014 @ COSTI
This type of stress is the most serious of all the stress types. Chronic stress is a prolonged stress that exists for weeks, months, or even years. This stress is due to poverty, broken or stressed families and marriages, chronic illness and successive failures in life. People suffering from this type of stress get used to it and may even not realize that they are under chronic stress. It is very harmful to their health
Chronic Stress ….Con
21.03.2014 @ COSTI
In chronic stress situations, sufferers enter the exhaustion phase: emotional, physical and mental resources suffer heavily, the body experiences ‘ adrenal exhaustion’ leading to decreased stress tolerance, progressive mental and physical exhaustion, illness and collapse.
Chronic Stress .Con
When People get
stressed, ???????????
Pathways create
between stress
and disease
Pathways between stress and disease Appetite changes - too much or too little
Eating disorders - anorexia, bulimia
Increased intake of alcohol & other drugs
Increased smoking
Restlessness
Fidgeting
Nail biting
Hypochondria
Deterioration of personal hygiene and appearance
Stress is not the same as ill-health, but has been related to such illnesses as;
Cardiovascular disease
Immune system disease
Asthma
Diabetes
Stress Related Illnesses
Digestive disorders
Ulcers
Skin complaints - psoriasis
Headaches and migraines
Pre-menstrual syndrome
Depression
Stress Related Illnesses…Con
We can change our likelihood (chance) to be exposed to a stressor or
-We can change what we think about the stressor or
-We can change the way we think about our coping resources.
What we can do to manage stress….?
21.03.2014 @ COSTI
The best copper is the individual who know when to use what type of copping.
-Jason Satterfield
Problem focused coping mechanism &
Emotion focused coping mechanism
21.03.2014 @ COSTI
Assertiveness is about self confidence which means having a positive attitude towards yourself and others.
Be Assertive
21.03.2014 @ COSTI
Assertiveness helps to manage stressful situations, and will , in time, help to reduce their frequency.
Lack of assertiveness often shows low self - esteem and low self - confidence. The key to assertiveness is verbal and non - verbal communication. Extending our range of communication skills will improve our assertiveness.
Be Assertive.. Con
21.03.2014 @ COSTI
Being Assertive
21.03.2014 @ COSTI
Being assertive involves standing up for your personal rights and expressing your thoughts, feelings and beliefs directly, honestly and spontaneously in ways that don’t infringe the rights of others.
Respect themselves and others
Take responsibility for actions and choices
Ask openly for what they want
Disappointed if ‘want’ denied
Self - confidence remains intact
Not reliant on the approval of others
Assertive People
21.03.2014 @ COSTI
Establish good eye contact / don’t stare
Stand or sit comfortably - don’t fidget
Talk in a firm, steady voice
Use body language
‘I think’ / ‘I feel’
‘What do you think?’ ‘How do you feel ?’
Concise and to the point
Assertive Skills
21.03.2014 @ COSTI
Benefits
21.03.2014 @ COSTI
Higher self-esteem
Less self-conscious
Less anxious
Manage stress more successfully
Appreciate yourself and others more easily
Feeling of self-control
Poor organisation is one of the most common causes of stress. Structured approaches offer security against ‘out of the blue’ problems. Prioritising objectives, duties and activities makes them manageable and achievable. Don’t overload your mind. Organisation will help avoid personal and professional chaos.
Get Organised
21.03.2014 @ COSTI
21.03.2014 @ COSTI
Make a list
What MUST be done
What SHOULD be done
What would you LIKE to do
Cut out time wasting
Learn to drop unimportant activities
Say no or delegate
Time Management
21.03.2014 @ COSTI
Plan your day
Set achievable goals
Don’t waste time making excuses for not doing something
Time Management
‘A problem shared is a problem halved’
Develop a support network through friends or colleagues to talk with. It’s not always events that are stressful but how we perceive them.
Writing a diary or notes may help release feelings but do not re-read what has been written.
Ventilation
21.03.2014 @ COSTI
Good stress - reducer
Applies at home and work
Relieves muscular tension
Improves breathing
Pumps endorphins into the bloodstream - the body’s natural painkillers
Humour
21.03.2014 @ COSTI
Take time out
Get away from things that bother you
Doesn’t solve the problem
Reduce stress level
Calm down
Think logically
Diversion and Distraction
21.03.2014 @ COSTI
Interdependency of thoughts, feelings and behaviors
(Cognitive Behavioral Therapy (CBT)
21.03.2014 @ COSTI
Now the time for Relaxation ………..
21.03.2014 @ COSTI
4hr (((( Sound healing )))) Meditative Music = Drug For the Ears, peace for mind_body_spirit.mp4
Now the time for Relaxation ………..
21.03.2014 @ COSTI
Thank You
&
Have A Good Week End
21.03.2014 @ COSTI
