STRESS
MANAGEMENT
Presented
By
BELLO ATINUKE
ELIZABETH
PRINCIPAL DEVELOPMENT OFFICER
“IT’ IS NOT STRESS
THAT KILLS US,IT IS
OUR REACTION TO IT”
OBJECTIVES
At the end of this training participant should be to
Explain the effect of stress on them
Identify stressors
Manage stress effectively
WORK STRESS
The perception of stress is highly individualized, what jangles your
friend nerves may not phase you in the least and vice versa. In
other word what matter to your friend, may not matter to you.
STRESS IS THE BODY’S AUTOMATIC
RESPONSE TO ANY PHYSICAL OR
MENTAL DEMAND PLACED ON IT
INTRODUCTION
Stress has been called the invisible disease
that may affect you, your organization, and
any of the people in it. So you cannot
afford to ignore it. Before we can learn
how to prevent or manage stress, we must
be clear about what stress is, what causes
it, and what makes it more likely that we
will suffer from its effects.
WHAT IS STRESS?
Generally speaking we think of stress
as those forces that hinder people
from moving in their chosen
directions. For a more specific
definition, stress is the non-specific
response of the body to any demand
made upon it.
Stress can be good (called "eustress")
when it helps us perform better, or it
can be bad ("distress") when it causes
upset or makes us sick.
The stress reaction results from an
outpouring of adrenaline, a stimulant
hormone, into the blood stream.
Stress management encompasses techniques intended to
equip a person with effective coping mechanisms for dealing with
psychological stress, with stress defined as a person's physiological response to an
internal or external stimulus that triggers the fight-or-flight response. Stress
management is effective when a person utilizes strategies to cope with or alter
stressful situations.
EFFECT OF STRESS ON US
STRESSORS
Anything that causes
stress is called a
“stressor” or “trigger”.
Symptoms of Stress
Physical: fatigue, headache, insomnia,
muscle aches/stiffness (especially neck,
shoulders and low back), heart
palpitations, chest pains, abdominal
cramps, nausea, trembling, cold
extremities, flushing or sweating and
frequent colds.
Mental: decrease in concentration and
memory, indecisiveness, mind racing or
going blank, confusion, loss of sense of
humor.
Emotional: anxiety, nervousness,
depression, anger, frustration, worry,
fear, irritability, impatience, short
temper.
Behavioral: pacing, fidgeting, nervous
habits (nail-biting, foot-tapping),
increased eating, smoking, drinking,
crying, yelling, swearing, blaming and
even throwing things or hitting.
What Are the Causes of Stress?
There are two kinds of
stressors: external and
internal.
External stressors include:
Physical environment: noise, bright lights, heat, confined spaces.
Social (interaction with people): rudeness, bossiness or aggressiveness on the part
of someone else.
Organizational: rules, regulations, "red tape," deadlines.
Major life events: death of a relative, lost job, promotion, new baby.
Daily hassles: commuting, misplacing keys, mechanical breakdowns.
Internal stressors include:
Lifestyle choices: caffeine, not enough
sleep, overloaded schedule.
Negative self-talk: pessimistic thinking,
self-criticism, over-analyzing.
Mind traps: unrealistic expectations,
taking things personally, all-or-nothing
thinking, exaggerating, rigid thinking.
Stressful personality traits: Type A,
perfectionist, workaholic, pleaser.
Ways to Master Stress
Change lifestyle habits.
Decrease caffeine (coffee, tea, colas,
chocolate).
Well-balanced diet.
Decrease consumption of junk food.
Eat slowly.
Regular exercise (at least 30 minutes, three
times per week).
Adequate sleep (figure out what you need,
then get it).
Leisure time (do something for yourself
everyday).
Relaxation exercises (e.g., meditation, self-
hypnosis.
Change stressful situations.
Time and money management.
Assertiveness.
Problem-solving.
Possibly leaving a job or a
relationship.
Change your thinking.
Look at things more positively.
See problems as opportunities.
Refute negative thoughts.
Keep a sense of humor.
Diversion and distraction. Take a time-
out (anything from a short walk to a
vacation) to get away from the things
that are bothering you. This will not
resolve the problem, but it gives you a
break and a chance for your stress levels
to decrease. Then, you can return to
deal with issues feeling more rested and
in a better frame of mind.
FITNESS
The fit individual is less likely to suffer from
the effect of stress, so get and stay fit.
Get sufficient exercise.
Watch your weight, exercise, eat less; have
a strategy.
Eat a balanced diet.
Check-ups, especially routine blood
pressure checks, are recommended.
A Healthy
Lifestyle
Those with healthy lifestyles are less
likely to feel pressures and not suffer
from the effects of stress.
Get rest, relaxation and sleep.
Do not overwork or take on too much.
Do the things which you like to do.
Use time efficiently.
Live one day at a time
Plan time
Get your priorities right.
Your self Image.
To avoid certain other effects of stress:
Forgive and forget
Do not bottle up your emotions
Try to be optimistic
Avoid loneliness
Uncover and deal with hidden
emotions
Share your problems
QUESTIONS?
THANK YOU !!!
