Stress Management

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					Stress Management
         What Is Stress?
• Stress is tension or strain.
• It is the mental instability and discomfort
  when one is in a state of overload, both
  personally and physically.
• Is the non-specific response of the body to
  any demand made upon it.
• It can be both pleasant and unpleasant

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  Warning Signs of Stress

 Headaches                      Increased Heart Rate
 Persistent Stomach             Poor Appetite
  Pains                          High Blood Pressure
 Migraine                       Heart Attack Etc.
 Tiredness                      Constipation

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Warning Signs of Stress
• Inability to relax          •   temper outbursts
• poor concentration          •   feeling of inferiority
• memory lapses               •   critical of others
• difficulty in               •   bad dreams
  finishing tasks             •   worrying, etc.
• moodiness and
  impulsive behavior

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  Warning Signs of Stress
Remarks by colleagues showing signs of stress.
  • I’m losing weight without dieting
  • Let’s all go to the pub
  • Nobody likes me around here. I get all the
  • Don’t worry about me. I’m OK.
  • I’m not up to this job. I should ask for a
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Causes of on-the-job stress

   Conflicts                             Hassles

Boredom and job                Responsibility

  Overloaded                    Appreciation
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Causes of on-the-job stress

   Change                                 Pay

Job uncertainty                       Isolation

  Conditions               Sexual harassment

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Causes of on-the-job stress


 Cultural shock

   Shift work

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         Personalities of Stress
Reactive person
•   takes action after the disaster strikes
•   always experiences crisis management
•   procrastinates as if tomorrow never comes
•   always stressed
•   smokes and drinks excessive coffee
•   is often charming but frequently infuriating

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     A “ME-ACTIVE” Person
• one who knows themselves.
• has the ability to manage their own lives in their
  own way.
• knows how to avoid disasters but can handle them
  if and when they occur.
• knows what helps them relax and what helps them
  organize their time.
• This person is assertive and motivated.

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Strategies to Cope

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   Direct Action Techniques
1. Control
• By the use of time management and working out
   goals and priorities take control of your life. This
   requires thought and self discipline.
2. Discussion
• Discuss your stress problems with colleagues,
   superiors, family and friends and try to work out
   a solution that solves or alters the sources of the
   stress. We all need support.

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      Palliative Techniques
1. Letting off steam
• It helps to get really angry and take it out on
   inanimate objects.
• Playing a vigorous sport certainly helps.

2. Role Analysis
• there is a need to sort out priorities.

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     3. Increase Tolerance
• Involvement in non-work activities
   – Peace can be achieved by becoming involved
     in a leisure activity that is stimulating and
     interesting – not watching television!

• Distractions
  – Take part in a fun activity such as barbeque,
    party or car rally.

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 3. Increase Tolerance (cont.)
• Sensory stimulation
   – Go camping, take a trip to the beach, soak in a
     hot pool or bath, walk in the rain, read a book
     in your favourite armchair, listen to music – we
     all have our own favourites!
• Family Intimacy
   – Become involved with family life – there are dozens
     of worthwhile activities. Make this a top priority.

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 3. Increase Tolerance (cont.)
• Assertiveness
  – is speaking or acting in a way which
    expresses ones own ideas, opinions and
    feelings so that others can understand
• Massage
  – Try and have one good massage and sauna at
    least once a month. The benefits are enormous.

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          Health Practices
1. Never smoke cigarettes. Smoking does not
   relax, it increases the pulse rate and blood
2. Use alcohol moderately. It is a tranquilizer.
3. Get regular physical activity. The fitter we
   are, the easier it is to cope.
4. Have seven to eight hours sleep each day

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          Health Practices
5. Maintain proper weight.
6. Eat a breakfast that includes the four basic
   food groups: fruit/vegetable; grain;
   animal/vegetable protein; milk/dairy
   products. Keep a balanced diet without
   resorting to vitamin and mineral supplement.
7. Do not snack between meals.
8. Reduce your coffee intake. 14 percent.

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          Spiritual Growth
• Accentuate the positive.
• Eliminate the negative.
• Collect people not things; maintain a well-
  rounded life.
• Enjoy music, literature and possibly your
• Make a change in your routine if you feel you
  are in a rut.
• Take life a little less seriously.
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 Other General Strategies
• Stay calm, clear-headed, and focused.
• Keep communication channels open.
• Don't engage in boss bashing. Instead,
  cultivate rapport with your boss.
• Take responsibility - ask yourself, in what
  way might you have contributed to the
  situation? In what way can you contribute to
  fixing it?

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Other General Strategies (cont.)

• Know company policies - Policies and
  procedures ensure a certain level of quality
  within a company, provided everyone adheres
  to what's been outlined.
• Hold on to your vision - Have hope. Try to see
  all the potential avenues around the situation.
  First find and then focus on the positives.

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Other General Strategies (cont.)

• Value yourself and your contribution to the
  company - do the best work you can, no
  matter what. Even if no one else notices, you
  will know and will feel better for it than if
  you undermined the company with shoddy

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 The Role of Organizations and
• Develop a stable emotional climate which
  helps employees cope with stress.
• People-minded firms promote quiet
  withdrawal rooms, gyms, pools and showers.
• They also monitor individuals and watch for
  signs of burnout.
• Shift work rosters can be made more

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Ways of Reacting

         Submissive Behaviour
• Obeying those in authority without question and not
  defending our own rights.
• People fail to clearly express their own views,
  opinions and feelings.
• Accept the dominance and judgement of others
• Easy way out of a situation
• Anxiety and conflict are avoided
• Person isn’t true to themselves
• Difficult to form satisfying relationships
           Aggressive Behaviour
• expressing ideas and opinions without considering the feelings
  or rights of others.
• Characterised by insensitivity, self-centredness, combativeness
  or offensiveness.
• Ignoring the rights and ideas of other people
• Winning an argument by being inconsiderate and immovable.
• Temporary feeling of satisfaction and control
• Engenders opposition, conflict and estrangement (rift) in the
  long run

            Assertive Behaviour
• Expressing our own ideas, opinions and feelings so that they
  can be clearly understood by the listener.
• Means standing up for our own rights and needs, firmly and
• Putting forward our ideas in such a way that we are not being
  judgemental, pushy or abusive.
• People are true to themselves
• Establish more genuine relationships with others
• Committed to their personal values.
• Others don’t always like hearing your views and can react in a
  variety of unpleasant ways.
Stress is manageable. Find out ways to
do so.

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