MANAGEMENT

IFRAH SYEDNIDA ASLAMAQSA HASHMIMAHREEN KHAWJA

Group members

General Awareness

-What is Stress ?-Some FactsWhat are Stressors-Types of Stress-Adaptation Syndrome-Symptoms/Effects-Workplace Stress-Exam Stress-Study Stress-ABC of stress-How to manage Stress

SOME FACTS

75-90% of adult visits to primary care physicians are for stress related problems.

MAXIMUM absenteeism on an average workday is because of stress related problems

More heart attacks on Monday, 9:00 A.M. than at any other time of the week.

WHAT IS STRESS

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

WHAT ARE STRESSORS?

Stressors are events that threaten or challenge people

TYPES1. External Stressors2. Internal Stressors

Physical Stressors

NoiseBrightLightsHeatConfineSpaces

SOCIAL INTERACTION

RudenessBossinessAggressive-ness by othersBullying

RulesRegulationsDeadlines

MAJOR LIFE EVENTSBirthDeathLost jobPromotionMarital status change

ORGANISATIONAL

EXTERNAL STRESSORS

INTERNAL STRESSORS

Lifestyle choicesNegative self – talkPersonality traits

TYPES OF STRESS1. DISTRESS-Negative stress2. EUSTRESS-Positive stress3. HYPERSTRESS-Overburden4. HYPOSTRESS-Bored

The individual• Everyone is different, with unique perception of, and

reaction to, events. There is no single level of stress that is optimal for all people.

General Adaptation Syndrome

• Stage I - Alarm Reaction–When the stressor or threat

is identified, the body’s response is a state of alarm. –Release of adrenaline in

order to bring the “fight or flight” response

General Adaptation SyndromeStage II – Stage of Resistance

◦If stressor persists, the organism tries to adapt to continued challenges utilizing available resources.

General Adaptation Syndrome

Stage III – Stage of Exhaustion◦Stress persists for a long time

◦Environmental demands or strains exceeded available resources

◦All the body’s available resources are eventually depleted and the body is unable to maintain normal function.

SUMMARY

Up till now we have discussed

-What is Stress ?-Some Facts-What are Stressors-external & Internal Stressors-Types of Stress-Adaptation Syndrome

IFRAH SYEDMBE-10-47

EFECTS OF STRESS WORKPLACE STRESS

Effects of stressPhysical EffectsMental EffectsBehavioral EffectsEmotional Effects

Physical EffectsNumbnessFatiguePains allover the bodyStarting with backache,

neck ache, stiff neck, muscle ache and ending with tight shoulders, chest pain, upset stomach

HeadachesHot and Cold WarsDizzinessFaintingSweating &tremblingTingling hands& feet

Mental EffectsLack of

concentrationMemory lapsesDifficulty in

making decision ConfusionDisorientationLack of

innovative ideas

Behavioral Effects• Smoking • Impulsive behavior• Inappropriate crying• Aggressive• Overeating• Under eating• Lack of initiative• Drug/Alcohol abuse• Cynical• Fault finding• Antisocial• Nail biting

Emotional EffectsDepressedApathyUrge to cry Negative thoughtsLoneliness DisappointmentLow self esteemNightmaresIrritableGuilt

STRESS RELATED ILLNESSES

Cardiovascular diseaseImmune system diseaseAsthmaDiabetesUlcersSkin complaintsHeadaches and migraines

WORKPLACE STRESSWhy is this important?Stress is one of the most often-cited problems in the workplace.1

Almost everyone who feels stressed believes—and strongly believes—that stress is something that someone or some thing causes.

• After mastering the information in this presentation, you will be able to– Identify the common things that “cause” you to feel stressed at work,– Describe ways that feeling stressed “makes” you feel and behave,– practical strategies that will allow you to decrease your stress in the workplace,

What “causes” you to feel stressed in the workplace?1,2

ConflictNegative

coworkersRumorsCriticismMeaningless

workPerceived

unfairnessExcessive

sensitivity

Time pressure Information overloadUnclear expectationsUnreasonable

demandsTroublemakers Incompetent leadersAn uncomfortable

environmentFaulty equipment Inadequate training

STRESS FEELINGSoWorryoTenseoTiredoFrightenedoElatedoDepressedoAnxiousoAnger

Practical StrategiesFocus on yourself.Avoid negative

people.Focus on providing

exceptional quality and service.

Stop longing for people to change.

Busy yourself with what you can do instead of what you can’t do.

© 2008 MMMTS

Tips on Handling StressWork smarter, not harder. Always maintain a short-task list.Continually ask yourself, “What is

the best use of my time right now?”Be physically active to relieve

tension.Make quick decisions.Carefully mix work & breaks.Have a positive attitude.Relax.

SUMMARYUp till now we have discussedoEffects of StressoDiseases caused by stressoWhat are causes of Workplace Stress & oHow to cope with them

AQSA HASHMIMBE-10-04

STUDY STRESSEXAM STRESS

Danger SignalsBecoming short-

tempered Working long hoursSpending so much

time on your college/university work

Sleeping badly Setting very high

standards

General Exam Study Tips…Tested and True!

Begin studying no less than 30-60 minutes after a meal

Never study within 30 minutes of going to sleep

Prioritize! Make a list of what you intend to study and prioritize the list

Study no more than 45-60 minutes at a stretch, and then take breaks

• Take breaks away from your desk and do something different

• Try to continue your daily habits as usual (don’t drastically reduce your sleep, eliminate exercise, or overeat)

Creating the Right Environment for Studying

◦ Environment is moderately comfortable

◦ Free of distractions

◦ Use your space

◦ Keep the study space organized .

◦ Have everything need to study

Proven Study StrategiesSQ3R

Survey

Question

Read

Recite

Review

Exam Stress

Effects of exam stressHinders study and

preparation Become unable to

revise Lose concentration Reduces grades Cause of the illness

Relieve exam stressStart preparationVisualize successDon’t ask your friendsTime utilized for study Be BraveStrong faith in GodLook afterLimit drugsNumber of options

Mahreen KhawajaMBE-10-18

Stress management

Stress management

How to manage stress?How to cope with stress?How to manage stressful

situations?How to steer clear of stressors?

Stress managementABC StrategyTen Tips for stress management Change your Thinking ReframingChange your thinking- positive

ThinkingChange your behavior Time Management

ABC Strategy A = AWARENESS What causes you stress? How do you react?B = BALANCEThere is a fine line between positive / negative stress How much can you cope with before it becomes negative ?C = CONTROL What can you do to help yourself combat the negative effects of stress ?

Ten tips for Stress ManagementSmileMeditateExerciseBe GratefulEat Healthy

Distract YourselfBreathe RightRight PostureGet a MassageSpend time with

Healthy People

Change your Thinking Re-framing

Re-framing is a technique to change the way you look at things in order to feel better about them. There are many ways to interpret the same situation so pick the one you like. Re-framing does not change the external reality, but helps you view things in a different light and less stressfully.

Change your Thinking Positive Thinking

Forget powerlessness, dejection, despair, failure Stress leaves us vulnerable to negative suggestion so focus on positives;

•Focus on your strengths•Learn from the stress you are

under •Look for opportunities•Seek out the positive - make a

change.

Change your Behavior•Be assertive•Get organized•Humor •Diversion and distraction

Be AssertiveAssertiveness helps to manage

stressful situations, and will , in time, help to reduce their frequency. Lack of assertiveness often shows low self - esteem and low self -confidence. The key to assertiveness is verbal and non - verbal communication. Extending our range of communication skills will improve our assertiveness

Benefits

• Higher self-esteem•Less self-conscious•Less anxious•Manage stress more successfully•Appreciate yourself and others more easily•Feeling of self-control

Time Management•Make a list What MUST be done

What SHOULD be done What would you LIKE to do

•Cut out time wasting•Learn to drop unimportant

activities•Say no or delegate

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

bloodstream -the body’s natural painkillers

Diversion and DistractionTake time out•Get away from things that bother

you•Doesn’t solve the problem•Reduce stress level•Calm down•Think logically

Change Your Lifestyle

Diet• Smoking & Alcohol• Exercise• Sleep• Leisure• Relaxation 

THANK YOU FOR YOUR

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