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
KIND ATTENTIONYOU CAN ASK QUESTIONS