MANAGEMENT

Presenter :Amie Marie E. Castillo

PGADH/Assistant PSWD Officer
 Who Wants to Get Rid of All the
Stress in Your Life?
Only One Group
of People Have No
Stress
What is

?
 body’s reaction
to pressure
from a certain
situation or
event. It can be
a physical,
mental, or
emotional
reaction.
1.Concept of Stress
Mitchell & Bray, 1990

“ Stress is a state of psychological

and physical arousal that comes
about as a result of a threat,
challenge or change in one’s
environment”
- an organism’s total response to
environmental demands or
pressures
- results from interactions
between persons and their
environment that are perceived
as straining or exceeding their
adaptive capacities and
threatening their well- being.
1990 Version
 The most important word is
CHANGE.

 The other important ideas are

“psychological” and “physical”. The
effects of stress may be physical
and/or emotional.
 HUMAN STRESS
 Human beings, by design,
interact with their environment
 The environment: Consists of
countless stimuli
 Each stimulus demands a
response from the target
human being
HUMAN STRESS

“(In physical science), the

presence of a load or physical
stress is capable of causing a
physical strain upon a given
material.”
- Hooke’s Law (1676)
HUMAN STRESS
Hans Selye (1926)
“non-specific response of the
body to any demand (placed on
it)”
“the rate of wear and tear on the
body.”
Concept of “STRESS” borrowed
from physical science
HUMAN STRESS

 STIMULUS=STRESSOR

 RESPONSE=STRESS
 HUMAN STRESS

STRESSOR STRESS

STIMULUS RESPONSE
 HUMAN STRESS

STRESSOR

STRESS

STRESS-RELATED ILLNESS
(TARGET ORGAN DISEASE)
 STRESSORS

BIOGENIC
STIMULANTS
BIOCHEMICAL REACTIONS
STRESS
 HUMAN STRESS

EUSTRESS
(POSITIVE STRESS AROUSAL;
MOTIVATES)

DISTRESS
(NEGATIVE STRESS AROUSAL;
LEADS TO DYSFUNCTION
 BIOGENIC STRESSORS
 CAFFEINE
 AMPHETAMINES
 NICOTINE
 PHENYLPROPANOLAMINE
 THEOPHYLLINE
 STRESSORS

PSYCHOSOCIAL

STRESS
 COGNITIVE
INTERPRETATION

“Men are disturbed not by things, but

the views which they take of them.” –
Epicletus, 5th Century
“It is not what happens to you that
matters, but how you take it.”
- Hans Selye
“Beauty is in the eye of the beholder.” -
Shakespeare
 COGNITIVE
INTERPRETATION

PSYCHOSOCIAL EVENTS COULD LEAD

TO EXCESSIVE STRESS WHEN
INTERPRETED AS BEING:
 MEANINGFUL
 POTENTIALLYCHALLENGING,THREATE
NING, OR ADVERSIVE
EMOTIONAL
INTEGRATION

COGNITIVE PRIMACY

EMOTIONS ARE CAUSED BY

COGNITIVE INTERPRETATIONS
THE HUMAN STRESS RESPONSE
ENVIRONMENTAL EVENT
(STRESSOR)

COGNITIVE INTERPRETATION
(MEANINGS ASSIGNED)

AFFECTIVE INTEGRATION
(RESULTANT EMOTIONAL AROUSAL)

STRESS RESPONSE

TARGET ORGAN ACTIVATION

EXCESSSIVE ACTIVATION COPING

DISEASE/DYSFUNCTION HOMEOSTASIS
Worksheet on Stress
Management

Identify your External

Stressors
 Stress
Symptoms
Workplace Stress Defined

Stress Job Stress

Acute

Chronic
 Uneasiness Feelings of Loss of
and Worry Sadness Appetite

Increase in Immune System

Energy Suppression

Alertness and Acute Increased

Excitement Metabolism

Loss of Anxiety and

Sex Drive
Chronic Panic Attacks

High Blood
Irritability Depression
Pressure

Lowered Eating
Diabetes
Resistance Disturbances
Adapted from Exhibit 7-1: Some Stress-Related Conditions
Two Models of Workplace
Stress

Effort-Reward
Demand-Control
Imbalance
Model
Model
Demand-Control Model

Active
High
Job Control

Low Strain (EUSTRESS)

High Strain
Low Passive
(DYSTRESS)

Low High
Job Demands
Adapted from Exhibit 7-2: The Demand-Control Model of Workplace
Stress
 Effort-Reward Imbalance Model
Overcommitment
Overcommitment

High
High Effort
Effort Low
Low Reward
Reward

Demands
Demands Pay
Pay
Obligations
Obligations Esteem
Esteem

Adapted from Exhibit 7-3: The Effort-Reward Imbalance Model of Workplace Stress
 Role Work
Occupation
Ambiguity Overload

Work-
Job Resource
Security Related Inadequacy
Stressors

Working
Monitoring Management
Conditions
Style
Consequences of Stress

Individual
Individual Organizational
Organizational
Individual Consequences of Stress
Psychological Physiological
• Anxiety Stress • High blood pressure
• Depression • Muscle tension
• Low self-esteem • Headaches
• Sleeplessness • Ulcers, skin
• Frustration diseases
• Family problems Behavioral • Impaired immune
• Burnout •
systems
Excessive smoking • Musculoskeletal
• Substance abuse disorders
• Accident proneness • Heart disease
• Appetite disorders • Cancer
• Violence
Worksheet on Stress
Management

WARNING
SIGNS
Stress Warning Signals
 What are your "red flags," or
warning signs, that stress is
creeping into your life? If we
keep pushing ourselves,
eventually something inside of
use will send "red flags," or
warning signs that stress is
becoming a problem.
What Makes Something Stressful?

 Situations that have strong demands

 Situations that are imminent
 Life transitions
 Timing (e.g., deviation from the
“norm”)
 Ambiguity
 Desirability
 Controllability
 TARGET ORGAN AROUSAL
TARGET ORGANS

BODILY ORGANS

SOMATIC TARGETS OF THE STRESS

RESPONSE
AREAS AFFECTED BY EXCESSIVE
STRESS
 COGNITIVE
 PHYSICAL
 EMOTIONAL
 BEHAVIORAL
 SPIRITUAL
COGNITIVE
 COGNITIVE Indicators

 CONFUSION IN THINKING
 DIFFICULTY MAKING DECISIONS
 LOWERED CONCENTRATION
 MEMORY DYSFUNCTION
 LOWERING OR HIGHER
COGNITIVE FUNCTIONS
PHYSICAL
 PHYSICAL Indicators
 EXCESSIVE SWEATING
 DIZZY SPELLS
 INCREASED HEART RATE
 ELEVATED BLOOD PRESSURE
 RAPID BREATHING
 UNCHARACTERISTIC BODY ODOR
 HEADACHES
EMOTIONAL
 Emotional Indicators
 EMOTIONAL SHOCK
 ANGER
 GRIEF
 DEPRESSION
 AGITATION
 FEELING OVERWHELMED
BEHAVIORAL
 BEHAVIORAL Indicators
 CHANGES IN ORDINARY BEHAVIOR
PATTERNS
 CHANGING IN EATING HABITS
 DISTURBED ROUTINES IN PERSONAL
HYGIENE
 WITHDRAWAL
 PROLONGED SILENCE
 IRRITABILITY
 DISTURBED SLEEPING PATTERNS
SPIRITUAL
 SPIRITUAL Indicators
 DIMINISHED RELIGIOUS ZEAL
 SPIRITUAL APATHY
 UNUSUAL RITUALISTIC
BEHAVIORS
 FEELING OF ALIENATION
FROM GOD
 APOCALYPTIC THINKING
How We Experience
STRESS?
General Adaptation Syndrome (flight or fight response)

 Alarm: bodily preparation to handle the event

 Coping: deciding whether action is required
and acting accordingly
 Let Down: some form of “unwinding” from the
effort of coping
 Recovery: return to “baseline”
 The
“Fight or Flight”
Response
When situations seem threatening to
us, our bodies react quickly to supply
protection by preparing to take action.
This physiological reaction is known
as the "fight or flight" response.

– The physiological response to a

stressor is known as reactivity

– Physiological responses can

accumulate and result in long-term
wear on the body
Response to an
acute threat to
survival
 The three stages of fight-or-
flight are:
• The alarm stage: During this stage, the
central nervous system is ramped up,
preparing your body to fight or flee.
 • The resistance
stage: This is the
stage in which the
.
body attempts to
normalize and
recover from the
initial elevated fight-
or-flight response
• The exhaustion stage: If the first two
stages occur repeatedly over time,
such as when under chronic stress,
this can cause the body to feel
exhausted and begin to break down.
 Physical Signs of a Fight-or-
Flight Response
• Dilated pupils: In times of
danger, the body prepares itself to
become more aware of its
surroundings. Dilation of the
pupils allows more light into the
eyes, resulting in better vision of
your surrounding area.4
• Pale or flushed skin: During fight-or-
flight, blood flow to the surface areas of
the body is reduced while flow to the
muscles, brain, legs, and arms is
increased. Paleness or alternating
between a pale and flushed face as blood
rushes to the head and brain is
common.5 The body's blood clotting ability
also increases to prevent excess blood
loss in the event of injury.
• Rapid heart rate and breathing:
Heartbeat and respiration rate
increase to provide the body with
the energy and oxygen needed to
fuel a rapid response to danger.3
• Trembling: The muscles tense
and become primed for action,
which can cause trembling or
shaking.5
 Examples of the Fight-or-Flight
Response
• The fight-or-flight response can happen in
the face of imminent physical danger, such
as when encountering a growling dog
during your morning jog. It can also be the
result of a psychological threat, such as
preparing to give a big presentation at
school or work.
 How to Calm a Fight-or-Flight
Response
• Understanding the body's natural
fight-or-flight response is one way
to help cope with such situations.
When you notice that you are
becoming tense, you can start
looking for ways to calm down
and relax your body.
 Ways to calm the fight-or-flight
response include
• Developing a
healthy support network
• Engaging in relaxation exercises
• Getting regular physical exercise
• Making sleep a priority
• Practice
deep breathing techniques
Why Do We "Stress Out"?
 For two major
reasons:
We perceive a
situation as
dangerous, difficult,
or painful.
We don't believe we
have the resources
to cope.
THOUGHT AND FEELING RATIO

THOUGHT FEELING

FEELING
THOUGHT

NORMAL UNDERGROUND CRISIS

Worksheet on Stress
Management

STRESS PLAN
 What is Stress Management?
 Managing stress is all about taking
charge: of your thoughts, emotions,
schedule, environment, and the way
you deal with problems. The ultimate
goal is a balanced life, with time for
work, relationships, relaxation, and fun
—plus the ability to hold up under
pressure and meet challenges head
on.
 Stress management involves
using various techniques and
coping strategies to improve
the way you react to stressful
things in your life and
build resilience.
What is the most important factor in
managing stress?
 A .Time management
 B. Self-awareness
 C. Healthy lifestyle
 D. Positive attitude
Avoid
 Not all stress can be avoided,
but by learning how to say no,
distinguishing between
“shoulds” and “musts” on your
to-do list, and steering clear of
people or situations that stress
you out, you can eliminate
many daily stressors.
Alter the situation.
 If you can’t avoid a stressful
situation, try to alter it. Be more
assertive and deal with problems
head on. Instead of bottling up your
feelings and increasing your stress,
respectfully let others know about
your concerns. Or be more willing to
compromise and try meeting others
halfway on an issue.
Adapt to the stressor.
 When you can’t change the stressor,
try changing yourself. Reframe
problems or focus on the positive
things in your life. If a task at work has
you stressed, focus on the aspects of
your job you do enjoy. And always look
at the big picture: is this really
something worth getting upset about?
Accept the things you can’t
change
 There will always be stressors in life that
you can’t do anything about. Learn to
accept the inevitable rather than rail
against a situation and making it even
more stressful. Look for the upside in a
situation—even the most stressful
circumstances can be an opportunity for
learning or personal growth. Learn to
accept that no one, including you, is ever
perfect.
Suggestions for Reducing Stress
1. Find a support system.

Find someone to talk to about your feelings

and experiences.
Suggestions for Reducing Stress

 2. Change your attitude.

Find other ways to think about

stressful situations.
"Life is 10% what happens to us,
and 90% how we react to it."
Suggestions for Reducing Stress
 3. Be realistic.

Set practical goals for

dealing with situations
and solving problems.
Develop realistic
expectations of
yourself and others.
Suggestions for Reducing Stress

4.Get organized and
take charge. Being
unorganized or engaging
in poor planning often
leads to frustration or
crisis situations, which
most always leads to
feeling stressed.
 Plan your time, make a
schedule, establish your
priorities.
Suggestions for Reducing Stress

 5.Take breaks, give yourself

"me time." Learn that taking
time to yourself for
rejuvenation and relaxation is
just as important as giving
time to other activities.
At minimum, take short breaks
during your busy day.
Suggestions for Reducing Stress
 6. Take good care of yourself.
Eat properly, get regular rest, keep a
routine. Allow yourself to do
something you enjoy each day.
Paradoxically, the time we
need to take care of ourselves
the most, when we are
stressed, is the time we do it
the least.
Suggestions for Reducing Stress
 7. Learn to say "no." Learn to pick
and choose which things you will say
"yes" to and which things you will
not.
Protect yourself by not allowing
yourself to take on every request
or opportunity that comes your
way.
 Suggestions for Reducing Stress
 8. Get regular exercise.

Exercising regularly can help relieve some

symptoms of depression and stress, and help
us to maintain our health.
Suggestions for Reducing
Stress
9. Get a hobby, do something different.
For a balanced lifestyle, play is as
important as work.
 Suggestions for Reducing
Stress
 10. Slow down. Know your limits and cut
down on the number of things you try to do
each day, particularly if you do not have
enough time for them or for yourself.
– Be realistic about what you can accomplish
effectively each day.

– Monitor your pace. Rushing through things

can lead to mistakes or poor performance.
Take the time you need to do a good job
.
 Poorlydone tasks can lead to
added stress.
Suggestions for Reducing Stress
 11. Laugh, use humor.

Do something fun and

enjoyable such as seeing a
funny movie, laughing with
friends, reading a
humorous book, or going
to a comedy show.
Suggestions for Reducing Stress
 12. Learn to relax. Develop a
regular relaxation routine.
Try yoga, meditation, or some simple
quiet time.
 Relaxation Exercises
 Many different kinds, but some are:
Deep Breathing
Visualization: Visualization is a nice way
of giving our minds and bodies a "mini
vacation.“
Muscle Relaxation
S in Managing Stress
1. Spirituality –
a strong faith and beliefs that
there is a very powerful being
who created us for whom we can
turn to…..
Self-awareness

feel good about yourself

↕
knowing yourself
Scheduling

“Improve your
shining moments
don’t let
them pass you by”
Siesta
 Mental relaxation

Invigorates
Socials

“ Refresh others and

refreshed yourself”
Speak to Me
“ Take time to Listen”
(Friends can be good
medicine)
Speak to Me
“ Take time to Listen”
(Friends can be good
medicine)
Stress Debriefing
“ We just have to talk”
Sports
 Run with endurance – the
race is set before us
Smile

be merry
Sounds and Songs
“ A happy tune lifts up a
lowly spirit”
Sensation Technique
 Massage

“ A tender touch heals”