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					  STRESS
MANAGEMENT
            INTRODUCTION
• Name
• Job Title & Years in Company
• Hobbies
• My most stressful experience
COURSE CONTENTS
•   What is stress?
•   Causes of stress
•   Recognising stressors
•   Effects of stress
•   Relaxation techniques
           What is stress?
Can we recognize stress from these pictures?
          Some figures about Stress
         According to ‘Health & Safety Executive’
                   organisation (UK):


• Days   lost due to stress        105 million

• Cost to UK employers             £1.24 billion
       Some figures about Stress
       Other findings from 700 HR senior
       practitioners & 2000 employees:

• 11% of absence is attributed to stress
• 52% say stress is increasing
• 60% claim that stress is damaging staff retention
• 83% think stress is harming productivity
              SOME FACTS ABOUT STRESS

Average working times over the last
decade have increased by 20%
Leisure time has decreased by 32%

43% of people find it difficult to delegate

81% of managers suffer stress at least once per week

Today 600% more Information has to be managed by
people than 20 years ago
             We know it by:
• The tenseness in our muscles
• The pounding headache
• The sweaty palms and clinched teeth


Stress is a state of mental or emotional strain
                 DEFINITION
• The most commonly accepted definition of stress
  (mainly attributed to Richard S. Lazarus) is that:

  “Stress is a condition or feeling
  experienced when a person perceives
  that “demands exceed the personal
  and social resources the individual is
  able to mobilize.”
  It is an interference that disturbs a
  person’s healthy mental and physical
  well-being
          A simpler definition
“Stress is your reaction to any change that
requires you to adjust or respond “

•It creates a pressure on us so that we find it
hard to cope

•This tension causes us to feel negative emotions
         Stress can be:

• Positive

• Negative
                      Positive Stress
• Can help you to concentrate, focus, perform, and can
  often help you to reach peak efficiency

• Many people, in fact, do their best work when under
  pressure. Afterwards, they take the time to relax and
  enjoy their achievements

• This relaxation allows them to build up the physical and
  emotional reserves to meet the next challenge, and is
  one of the key elements of positive stress
                   Negative Stress
• Stress becomes negative when you stay "geared-up"
  and don't (or can't) relax after meeting the challenge


• For some people, stress becomes a way of life

• When stress becomes a constant, ongoing
  cycle, your ‘health’ and ‘well-being’ can suffer
                 Negative Stress

• Negative stress has been linked with many
  physical ailments - from
  tension, headaches, heart attacks and even
  suicide

• Don't forget that your stress level impacts not
  only you, but also those who are around you
  and love and care for you
High
                                Optimum Stress
P
e
r
f
o
r
m
                                  Area of
a
                                    Best
n                               Performance
c
e
        Low Pressure                                   High stress
Low      BOREDOM                                 ANXIETY & UNHAPPINESS


          Low                   Pressure                    High

       The inverted-U relationship between PRESSURE & PERFORMANCE
• EXERCISE ONE
• What are the main stresses in our life?
• Are these stresses caused by people or
  other factors?
• What are your warning signs of stress?
• How have you attempted to manage
  these stresses? By avoiding or
  confronting them? Using substances?
•   20 minutes
                   Causes of Stress
It may be a sudden occurrence:
• a death
• a job loss
• an accident or
                Causes of Stress
It may be ongoing:
• the boss who never stops criticizing
• a relative who makes your life miserable
• or you may simply be overwhelmed by too
  many things and tasks
             Causes of Stress
•   Trying to do too many things yourself

•   It occurs when you run out of time and
    must carry things over

•   Bad time management

•   WORRIES
              Worry Time
                       Never Happened (40%)

                       Happened in the past (30%)

                       Health (12%)

                       Miscellaneous (10%)

                       Genuine (8 %)
40 %
       30 %


                12 %   10 %           8%
            Recognising Symptoms

  •Physical Signs
– High blood pressure, Heart
disease, Stoke, Insomnia, Headaches, Feeling of constant
fatigue, Ulcers, Constipation etc.

 •Emotional Signs
– General irritability, acute anxiety , depression, lack of libido,
loss of sense of humour, inability to concentrate, etc.
      The Effect on the body (I)
     “Fight-or-flight” response
                    (Short-Term)

• When an organism experiences a shock or
  perceives a threat, it quickly releases hormones
  such as adrenaline and cortisol that help it to
  survive (burst of energy)
“Fight-or-flight” response
ITS EFFECT           Pupils dilate
    ON
 THE BODY       Rate of breathing
                increases in lungs
These           and can lead to
                shortness of breath
produces
marked
changes in             Heart rate
heart                  increases

rate, blood
pressure
levels, metab
olism, and       Sweat glands
                 Increase Sweat
physical          production to
                 cool the body
activity
What happens in our bodies when we get stressed?
              Stressed                              Relaxed
• Heart rate increases             •   Heart rate decreases
• Mouth dries up                   •   Salivation returns to normal
• Breathing becomes fast           •   Breathing deepens & slows
• Blood pressure increases         •   Blood pressure reduces
• Eyes strain                      •   Pupils return to normal
• Perspiration increases           •   Sweat glands close
• Facial muscles are tensed        •   Facial muscles relax
• Blood sugar increases            •   Blood sugar reduces
• Increased white blood cells      •   No production of white blood cells
• Digestive system suspended       •   Digestion returns to normal
• Anger/hostility                  •   Restful & calm feelings


A prolonged period in this state
can lead to depression
    The Effect on the body (II)
                    Burnout
              Business Environment

Burnout – ‘A state of fatigue or frustration brought
about by devotion to a cause, way of life or
relationship that failed to produce the expected
reward’ (Herbert Freudenberger)
                  Points to remember


                         There are techniques to
                             minimise stress

                Some stress is necessary


             Stress is infectious

  Suffering from stress is not
  a sign of weakness

Stress can be a killer
                 ACTIVITY 2
• What are the stress factors for a manager?

• What are the stress factors for an employee?
STRESS ON A MANAGER
STRESS ON AN EMPLOYEE
ANALYSING STRESS CYCLES
                   Tactics                Run through   Important                End
Journey   Coffee   Meeting for            prior to      presentation   Routine   of
                                  Lunch
to work   Time     presentation           meeting       To clients      Filing   day
Measuring Stress


 • Questionnaire
• FILM - PART ONE
 WELLNESS
     Mental,
   Emotional,
 Physical, and
Spiritual balance
 Managing Stress
  through proper
Time Management
 Effective Time Management


Can you distinguish between

     being ‘Efficient’
            &
     the ‘Effective’?
Effective Time Management


   Effectiveness
   Doing the right job

           vs



     Efficiency
   Doing the job right
 Effective Time Management


Can you distinguish between

     the ‘Important’
            &
      the ‘Urgent’?
    Effective Time Management


 Importance
   How long to spend on this task

 Urgency
   When to do this task
          Urgent                       Not Urgent
I ACTIVITIES:                  II ACTIVITIES:
•Crises                        •Preparation & planning
•Pressing Problems             •Prevention
•Deadline-driven projects      •Relationship building
                               •Recognising new opportunities
                               •Empowerment
III ACTIVITIES:                IV ACTIVITIES:
•Interruptions, some phone     •Some trivial matters
calls                          •Irrelevant mail & ‘Escape’
•Some mail, some reports       activities
•Some meetings                 •Some phone calls
•Proximate, pressing matters   •Time Wasters
•Popular activities            •Excessive TV
Managing stress through proper Time Management



Reactive Tasks                      Proactive Tasks


                 I:                II:
             Urgent and      Not Urgent but
             Important         Important
               Do it!        Delay & Plan it!
                III:               IV:
           Urgent but Not   Not Urgent and Not
             Important          Important
            Delegate it!         Dump it!


Someone Else’s Priority              Time Wasters
LAUGHTER THE BEST
    MEDECINE
             BENEFITS OF LAUGHTER
•   Stress Relief
•   Strengthens Immune system
•   Good aerobic activity
•   Good for mental health
•   Good for heart
•   Pain killer
•   Helps people suffering from bronchitis and asthma
•   Stay young
LAUGHTER THE BEST MEDECINE
L’OME STRESSE
                 Exercise 3
• In what ways do I relax?

• How often and when?

• Do you have any recommendations for yourself?
             MAKING TIME TO RELAX
EXERCISE ONE                               EXERCISE TWO
 With hands on your chest and               Loosen your collar, and place your hands over
 abdomen, breathe in and out through the    your shoulders. Exhale, let your head fall
 nose, letting your abdomen expand and      backwards, and slowly draw your fingers over
 sink.                                      your collar bones. Repeat several times.
EXERCISE THREE                                        EXERCISE FOUR
 Place your left hand on your right shoulder, and      Place the fingers of both hands at the
 squeeze gently. Hold for several seconds, then        base of your skull. Apply slow, circular
 release. Repeat along the shoulder and arm. Do the    pressure, working gradually down your
 same on the opposite side.                            neck and then out across the shoulders.
EXERCISE FIVE                                       EXERCISE SIX
 Support your left elbow on your right hand, and     Place your hands on the top of your head.
 drum the fingers of your left hand on your right    Allow your hands to pull your head gently
 shoulder blade. Repeat with your right elbow on     down, and hold the position. Feel the slight
 your left hand.                                     stretch in the back of the neck.
EXERCISE SEVEN


 Lift your right
 shoulder, and slowly
 rotate it backwards.
 Repeat the exercise
 with your left
 shoulder, then rotate
 both shoulders
 together. Keep your
 arms loose and
 relaxed.
TAKING A BREAK FROM WORKING ON
            SCREEN

               • Close your eyes, relax
                 the muscles in your
                 face, and unclench
                 your jaw. Keeping
                 your fingers
                 together, place the
                 fingertips against your
                 forehead, and gently
                 move them in circles
                 around your eyes.
                 Repeat several times
                 in one direction, then
                 repeat in the opposite
EXERCISE TWO                                   EXERCISE THREE
 Place your fingertips on your forehead, and    Release any tauntness in your face by
 gently massage the temples with your           cupping your hands over your eyes and
                                                relaxing. Hold this position for several
 thumbs.
                                                seconds. Do this exercise in darkness, if
                                                possible.
RELAXING YOUR BODY
TAKING ACTION AT HOME
TAKING ACTION AT HOME
LEARNING TO MEDITATE
              CALMING DOWN

              The goal of meditation
              is the attainment of a
              state of calm awareness.
              If you find it difficult to
              concentrate at first,
              persevere and slowly your
              mind will clear.
• FILM – PART 2
Social Support Scale

• Does your behaviour attract others? Do you
  have family and friends to call on? (If
  not, why?)
• We need time to take care
  of ourselves
• We have to be responsible
  and change what we can
• Seek balance

• Constantly re-adjust
In modern society
  self care is not
       selfish
THE 6B ‘STRESS BUSTER KIT’
      •   Breath
      •   Beam
      •   Body relax
      •   Body balance
      •   Brain
      •   Step Back
                        9
                      points
• Learn how to spot your stress warning signals, and
  then act on them
• Avoid the habit of taking work home with you every
  night
• Try to be aware of any changes in your eating and
  drinking patterns
• Next time you feel you have too much to do,
  delegate at least one task
                   9
                 points
• Learn from those who do not suffer from
  stress
• Avoid routinely working late and at
  weekends
• If you suffer from regular headaches or
  insomnia, see a doctor
• Make a note of anything that you can find
  that helps you to relax
• Listen to what your body tells you as
  objectively as you can
"We should not let
 our fears hold us
 back from pursuing
 our hopes."


(John F. Kennedy).
• "Learn how to feel joy." - Seneca

• "Worry often gives a small thing a big
  shadow." - Swedish Proverb

• "Anxiety is the great modern plague.
  But faith can cure it." - Smiley Blanton,
Don’t
worry, be
happy!
Take it easy !

				
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posted:7/22/2010
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Description: stress management.