Stress Management by Shafiq

8/7/2019 Stress Management by Shafiq

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StressStress

Management Management By:

Shafiq Ul Hasan Siddiqui ([email protected])



What Is Stress???



STRESS

The Response To Events That AreThreatening Or Challenging

� Stress is a general termthat includes;

² Physical,

² Behavioral,

² Emotional, and

² Cognitive responses we

make to a disruptive

internal or external event.



Stress

� Stress is a part of

being alive.

� Stress becomes a

problem for us

when we have too

much stress and not

enough resources

to cope with it.



Stressful life events

Top Six

1. Death of a spouse

2. Divorce

3. Marital separation

4. Jail term

5. Death of close family

member6. Personal injury or

illness

Bottom six

1. Change in sleephabits

2. Change in eatinghabits

3. Vacation

4. Eid5. Minor violations of

law

6. Marriage



Work-related stress

� Poor relationships with colleagues

� An unsupportive boss� Lack of consultation and communication

� Too much interference with your private,

social or family life

� Too much or too little to do



� Too Much Pressure, WithUnrealistic Deadlines

� Work That's Too Difficult Or Not

Demanding Enough

� Lack Of Control Over The Way TheWork Is Done

� Poor Working Conditions



� Being In The Wrong Job

� Feeling Undervalued� Insecurity And The Threat Of

Unemployment



Should We Eliminate Stress from OUR

Lives?

Our goal is not to eliminate stress but;

� To learn how to manage it and how to use it

to help us .

� What we need to do is find the optimal level

of stress which will individually motivate but not overwhelm each of us .



Physiological

Behavioral

Emotional

Cognitive

Responses

Kinds of effects associated

with the stressed state



Characteristics of

Emoti ona l effects

Feelings of anxiety and depressionFeelings of anxiety and depression

Increased physical tensionIncreased physical tension

Increased psychological tensionIncreased psychological tension

No apologyNo apology

Personal insult Personal insult



Characteristics of

Physi ologica l effects

Release of adrenaline and noradrenalinRelease of adrenaline and noradrenalin

shut shut--down of digestive systemdown of digestive system

Constriction of blood vesselsConstriction of blood vessels

Expansion of air passages In lungsExpansion of air passages In lungs

Increased heart rateIncreased heart rate



Characteristics Of

C ogniti ve effects

Poor concentrationPoor concentration

Increased distractibilityIncreased distractibility

Reduced short term memory capacityReduced short term memory capacity



Characteristics Of

Beha vi ora l effects

Increased absenteeismIncreased absenteeism

Disrupted sleep patternsDisrupted sleep patterns

Reduced work performanceReduced work performance



What determines our

stress level?

� Stress is uniquely personal.

� Our response to stress is a unique

combination of bodily reactions,

thoughts feelings and behaviors.

� Factors affecting our personal

stress level

� Internal factors� Physical health

� Genetic vulnerabilities



Ex ternal fact ors

� Medical care

� Finances

� Skills and training

� Support systems

� Counseling

� Frequency of stressors

occurrence

� Intensity of stress's occurrence



� Self-esteem

� Mental health

� Temperament

� Self confidence

� Cultural expectations

� Cultural definitions



C auses of stress

� Stressful life events

� Noise pollution

� Heat

� Technological threats

� Architecture

� Uneven distribution of

life facilities



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14Way s to

C ombat Stress

14Way s to

C ombat Stress

1. Prioritize Your Tasks.

² Don·t Allow Your Work To Pile Up.

² Doing Assignment Or Anything At The

Last Minute Causes Unnecessary Stress.

² Let Your Policy Be Work First Fun Later.



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2.Make Lists.

² A Major Cause Of Stress Is A Feeling Of

Being Overwhelmed And Swamped With

Work.

² Make Yourself A List Of What Needs To Be

Done.



21

3.Don·t Take On More Than You Can Handle.

² Learn To Say ¶·No··,specially In The

Crazy Times Towards The Middle And

End Of The Semester.

² Know Your Limits And Respect Them.



22

4.Don·t Let One Thing Dominate You .

² Such As Particular Subject You Find

Difficult

² Your Other Subjects Will Suffer And

Getting Behind In Your Work Will

Ultimately Stress You Out.



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5.Be Your Own Time Keeper.

² Managing Your Time Well Increases

Productivity.

² Using That List You Created, Spend

Quality Time On The Most Urgent Tasks.



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6. Don·t Keep Things Bottled Up.

² You Don·t Have To Cope Alone.

² Talking And Listening With Family AndFriends Can Help You Get ThroughDifficult Times.

² When Worries Build Up ,Talk It OverWith Friends.



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7.Do Take Care Of Your Self.

² Maintain A Regular Sleep

Schedule.

² Sleep At Least Seven

Hours At Night.

² Avoid Nicotine ,Caffeineor Other Stimulants.



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8.Eat Well Balanced Meals.



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9.Exercise.

² Structure Your Day To

Include At Least 20 Minutes

Of Exercise.

² Regular Exercise Helps Boost

Your Energy, Clear Your Mind

And Release Pent ²Up

Emotions.



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10.Set Realistic Goals.

² Don·t Expect The Impossible For

Yourself, Because ,You Are Setting

Yourself Up For Disappointment AndFailure If You Set Unattainable Goals.



29

11.Keep Things In Perspective.

² Don·t Get Distressed Over Things You Cannot

Change.

² That Assignment Or Exam Coming Up Might

Seem Really Important Right Now,

But

IN THE GRANDER SCHEME

OF YOUR WHOLE LIFE,ITS ONLY A TINY, TINY PART.

´JUST DO YOUR BESTµ



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12.Give Yourself A Pep-talk.

² Use Your Best Persuasive Powers To

Motivate, Encourage, Support ,Cheer Or

Challenge Yourself.

² Remind Yourself That An ¶A Grade·

Would Be Good ,But It·s Not The End Of

The World If You Don·t Get It. Again,

Just Do Your Best



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13. Make A ¶·Worry List··.

² Putting Your Feelings And Thoughts On Paper

Can Have An Immediate Effect On Your Level

Of Stress.

² Write Down All Of Your Worries Pressures AndConcerns .



32

14.Treat Yourself.

² Listen To Music.

² Take A Stroll.

² Talk To Friend.

² Do Something To Help Somebody Else.

But

Whatever You Do ,Try To Relax And Enjoy It.





1. Exercise three to five times for at

least 30 minutes.

2. Work off your anger by doing

something physical.

3. Use relaxation techniques ,yoga

meditation music or deepbreathing.

4. Watch out funny movie a week,

more during stressful times.

5. Maintain a regular sleep schedule



6. Don·t procrastinate.

7. Avoid caffeine, sugar and tobaccowhen you are stressed

8. Volunteer once a month, helping

others is an incredible stress

reliever.9. Set priorities weekly and make sure

to schedule in leisure time.

10. Talk with others. A support system

is

one of the greatest stress busters.



IMAGINE

Create a mental image of a pleasant

and relaxing place in your mind.

Involve all your senses in the

imagery: see the place, hear the

sounds, smell the aromas, feel the

temperature and the movement of

the wind. Enjoy the location in your

mind.





THANK YOU

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Stress Management by Shafiq