Topic:

STRESS MENAGEMENT

Group members:Ehatsham RiazAsif Mehmood

Muhammad Irfan

Defination:

Stress is a normal physical response to events that make you feel threatened or upset your

balance in some way.

Stress is the “wear and tear” in our minds and bodies experience as we attempt to cope with our continually changing environment

HELP ME!

Stress is your body's way of responding to any kind of demand. It can be caused by both good and bad experiences. When people feel stressed by something going on around them, their bodies react by releasing chemicals into the blood. These chemicals give people more energy and strength, which can be a good thing if their stress is caused by physical danger.

But this can also be a bad thing, if their stress is in response to something emotional and there is no outlet for this extra energy and strength. And we will discuss different causes of stress, Symptoms of stress ,how stress affects you, the difference between 'good' or 'positive' stress and 'bad' or 'negative' stress,

TYPES OF STRESS

• Negative stress(Distress)

• Positive stress(Eustress)

POSITIVE STRESS

Stress can also have a positive effect, spurring motivation and awareness, providing the stimulation to cope with challenging situations.

Stress also provides the sense of urgency and alertness needed for survival when confronting threatening situations.

NEGATIVE STRESS

• Acute stress• Episodic cute stress• Chronic stressIt is a contributory factor in minor conditions, such

as headaches, digestive problems, skin complaints, insomnia and ulcers.

Excessive, prolonged and unrelieved stress can have a harmful effect on mental, physical and spiritual health.

STRESS FEELINGS

• Worry• Tense• Tired• Frightened• Elated• Depressed• Anxious• Anger

SYMPTOMS OF STRESS

• Cognitive symptoms• Behavioural symptoms• Emotional symptoms• Physical symptoms

Symptoms:

• Cognitive Symptoms Memory problems Inability to concentrate Poor judgment Seeing only the negative Anxious or racing thoughts

• Emotional Symptoms:

MoodinessIrritability or short temperAgitation, inability to relaxSense of loneliness and isolationDepression or general unhappiness

• Behavioral Symptoms:

Eating more or lessSleeping too much or too littleIsolating yourself from othersneglecting responsibilitiesUsing alcohol, cigarettes, or drugs to relaxNervous habits (e.g. nail biting, pacing)

• Physical Symptoms:

Low energy.Headaches.Upset stomach, including diarrhea, constipation and nausea.Aches, pains, and tense muscles.Chest pain and rapid heartbeat.Insomnia.Frequent colds and infections.

NEXT MEMBER:

Asif Mehmood

TYPES OF STRESSORS

EXTERNAL STRESSORS•Physical Environment•Social Interaction•Organisational•Major Life Events•Daily Hassles

INTERNAL STRESSORS

•Lifestyle choices•Negative self - talk•Mind traps•Personality traits

STRESS RELATED ILLNESSES

Stress is not the same as ill-health, but has been related to such illnesses as;

• Cardiovascular disease• Immune system disease• Asthma• Diabetes

• Digestive disorders• Ulcers• Skin complaints - psoriasis• Headaches and migraines• Pre-menstrual syndrome• Depression

Causes of Stress

Not all the stress we experience is generated at

work !!

External Stresses - Major Life Events

• Death of a loved one• Divorce / separation• Imprisonment• Injury/illness ( self / family )• Marriage/ engagement• Loss of job• Retirement

• Change in financial status• Change of job / work• Mortgage or loan• Foreclosure of mortgage/loan• Change in responsibilities• Moving house• Holidays• Minor violations of the law

STRESS CONTROL

STRATEGIES TO MANAGE STRESS

• Avoid unnecessary stress• Alter the situation• Adapt to the stressor• Accept the things you can’t change• Make time for fun and relaxation• Adopt a healthy lifestyle

Avoid unnecessary stress

• Learn how to say “no”• Avoid people who stress you out• Take control of your environment• Avoid hot-button topics• Pare down your to-do list

Alter the situation

• Express your feelings instead of bottling them up.

• Be willing to compromise.• Be more assertive.• Manage your time better.

Adapt to the stressor

• Reframe problems• Look at the big picture• Adjust your standards• Focus on the positive

NEXT MEMBER

Muhammad Irfan

Accept the things you can’t change

• Don’t try to control the uncontrollable• Look for the upside• Share your feelings• Learn to forgive

Make time for fun and relaxation

• Set aside relaxation time• Connect with others• Do something you enjoy every day• Keep your sense of humor

Adopt a healthy lifestyle

• Exercise regularly• Eat a healthy diet• Reduce caffeine and sugar• Avoid alcohol, cigarettes, and drugs• Get enough sleep

Little Further Look

• Humour• Exercise• Sleep• Leisure

Humour

• Good stress - reducer• Applies at home and work• Relieves muscular tension• Improves breathing• Pumps endorphins into the bloodstream -

the body’s natural painkillers

Benefits of Exercise

• Uses up excess energy released by the ‘Fight or Flight’ reaction.

• Improves blood circulation• Lowers blood pressure• Clears the mind of worrying thoughts• Improves self image• Makes you feel better about yourself• Increases social contact

Sleep

• Good stress reducer• Difficult to cope when tired

• Wake refreshed after night’s sleep• Plenty of daytime energy

Leisure

• Interest• Gives you a ‘break’ from stresses

• Provides outlet for relief• Provides social contact

Benefits of Relaxation

• Lowers blood pressure• Combats fatigue• Promotes sleep

• Reduces pain• Eases muscle tension

• Decreases mental worries• Increases concentration• Increases productivity

• Increases clear thinking

The Positive Effects of Stress

• It's Motivating• It's a Cognitive Enhancer• It's Physically Enhancing

Negative Effect's

• Feel cranky and unable to deal with even small problem

• In front of your you can’t defend yourself• Hard to focus on the task so made mistakes• At office when you cant complete your work