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StressStress
Management Management By:
Shafiq Ul Hasan Siddiqui ([email protected])
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What Is Stress???
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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.
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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.
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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
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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
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� 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
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� Being In The Wrong Job
� Feeling Undervalued� Insecurity And The Threat Of
Unemployment
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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 .
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Physiological
Behavioral
Emotional
Cognitive
Responses
Kinds of effects associated
with the stressed state
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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
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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
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Characteristics Of
C ogniti ve effects
Poor concentrationPoor concentration
Increased distractibilityIncreased distractibility
Reduced short term memory capacityReduced short term memory capacity
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Characteristics Of
Beha vi ora l effects
Increased absenteeismIncreased absenteeism
Disrupted sleep patternsDisrupted sleep patterns
Reduced work performanceReduced work performance
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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
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Ex ternal fact ors
� Medical care
� Finances
� Skills and training
� Support systems
� Counseling
� Frequency of stressors
occurrence
� Intensity of stress's occurrence
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� Self-esteem
� Mental health
� Temperament
� Self confidence
� Cultural expectations
� Cultural definitions
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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.
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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.
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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.
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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 .
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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.
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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
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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.
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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.
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