STRESS

MANAGEMENT
There's no avoiding the stress of
everyday life. Schoolwork,
responsibilities at home, busy
schedules, other people's
expectations, disappointments,
deadlines, social drama: all of
these can create tension.
Everyday stressors have a way of piling
up if we don't keep them in check.
With proper management, stress build-
up can be controlled.
Activity
 Divide the group into 5.
 Each group will be given its assigned situation to be role
played.
Group 1 - Conflicts with Co-workers
Group 2 - Overlapping Deadlines/Schedules
Group 3 - Demanding Superiors/Bosses
Group 4 - Failed assignments / tasks
Group 5 - Financial Instability
 A maximum of 10 minutes preparation and 5 minutes
presentation
time shall be given to each group.
Overview
 Stress
 Acute vs. Chronic Stress
 Causes of Stress
 How do you relieve stress?
 How can you prevent stress?
 Why is it important to learn how to deal
with stress?
 Whatare some stress management
techniques?
STRESS
Physiological or biological stress is an
organism’s response to a stressor such
as an environmental condition. It is the
body’s method of reacting to a
challenge. According to the stressful
event, the body’s way to respond to
stress is by sympathetic nervous system
activation which results in the fight-or-
flight response.
1Serols,
Stress (biology), https://en.m.Wikipedia.org/wiki/Stress_(biology).html
Accessed: 2 December 2016
 Acute stress vs. chronic stress

Acute Stress is the most common for of stress

among humans worldwide. It deals with the
pressures of the near future or dealing with the
very recent past.
Chronic Stress has a wearing effect on people
that can become a very serious health risk if it
continues over a long period of time.

2Stress Management, https://en.m.wikipedia.org/wiki/Stress_management.html Accessed: 2 December 2016

 Causes of stress
Stress occurs in response to situations that
are perceived as being difficult to handle
or threatening. It can result from external
factors (e.g., events, situations,
environment) or internal factors (e.g.,
expectations, attitudes, feelings).

3Larson,Karen M.D. Stress Overview, Types of Stress, Risk Factors, http://www.healthcommunities.com/stress/overview-

types-of-stress-risk-factors.shtml Accessed: 2 December 2016
 Causes of stress
Common causes for stress
(called stressors) include physical
causes, such as illness or injury, and
mental (psychological) causes, such as
anxiety or fear. 3

3Larson,Karen M.D. Stress Overview, Types of Stress, Risk Factors, http://www.healthcommunities.com/stress/overview-

types-of-stress-risk-factors.shtml Accessed: 2 December 2016
 Causes of stress
Among the many stressors mentioned by
employees, these are the most common:
 Conflicts in company
 The way employees are treated by their
bosses/supervisors or company
 Lack of job security
 Company policies
Causes of stress
 Co-workers who don’t do their fair share
 Unclear expectations
 Poor communication
 Not enough control over assignments
 Inadequate pay or benefits
 Urgent deadlines
 Too much work
 Causes of stress
 Long Hours
 Uncomfortable physical conditions
 Relationship conflicts
 Co-workers making careless mistakes
 Dealing with rude costumers
 Lack of cooperation
 How the company treats co-workers
 How do you relieve stress?
Richard Lazarus and Susan Folkman
suggested in 1981 that stress can be
thought of as resulting from an
“imbalance between demands and
resources” or as occurring when
“pressure exceeds one’s perceived ability
to cope”. 4
4Lazarus, R.S., & Folkman, S. (1984). Stress, Appraisal and Coping, New York: Springer.
 How do you relieve stress?
Hence, there is a need to know
your stressors to device effective
stress management activities to
alleviate stress.

4Lazarus, R.S., & Folkman, S. (1984). Stress, Appraisal and Coping, New York: Springer.
 Stress management
It was developed and premised on the
idea that stress is not
a direct response to a stressor but
rather one’s resources and ability to
cope mediate the stress response and
are amenable to change, thus,
allowing stress to be controllable. 6
5Stress Management, https://en.m.wikipedia.org/wiki/Stress_management.html Accessed: 2 December 2016
6Lazarus, R.S., & Folkman, S. (1984). Stress, Appraisal and Coping, New York: Springer.
 How do you relieve stress?
Effective stress management starts with
identifying your sources of stress and
developing strategies to manage them.
One way to do this is to make a list of the
situations, concerns or challenges that
trigger your stress response.

7Stress
Management. (April 28, 2016). http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-
depth/stress-management/art-20044151?pg=2 . Accessed: 2 December 2016
 How do you relieve stress?

External stressors are events and situations

that happen to you. Some are as follows:
Major life changes
Environment
Unpredictable events
Workplace
Social
8Stress
Management. (April 28, 2016). http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-
depth/stress-management/art-20044151?pg=2 . Accessed: 2 December 2016
 How do you relieve stress?
Other helpful steps include asking for help from
others, using humor, learning to be assertive,
and practicing problem-solving and time
management.
Consider how you use your time and energy by
focusing on activities that are important to
you, paring down the number of activities
you're involved in, and saying no to new
commitments. 9
9Stress
Management. (April 28, 2016). http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-
depth/stress-management/art-20044151?pg=2 . Accessed: 2 December 2016
 How do you relieve stress?

Those feelings and thoughts that pop into

your head and cause you unrest are known
as internal stressors. 10 Examples of
internal stressors include:
Fears
Uncertainty and lack of control.
Beliefs
10Stress
Management. (April 28, 2016). http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-
depth/stress-management/art-20044151?pg=2 . Accessed: 2 December 2016
 How do you relieve stress?
Strategies to manage internal stressors
include reframing your thoughts and
choosing a positive mindset, challenging
negative thoughts, using relaxation
techniques, and talking with a trusted
friend or counselor.11

11Stress
Management. (April 28, 2016). http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-
depth/stress-management/art-20044151?pg=2 . Accessed: 2 December 2016
 HOW CAN YOU PREVENT STRESS?
Here are some ways to prevent stress:
Change stressors when you can
Set limits
Try not to get overwhelmed
Involve other people
Be active12

12Healthline
Editorial Team. Preventing Stress. http://www.healthline.com/health/stress-prevention.
Accessed: 2 December 2016
 HOW CAN YOU PREVENT STRESS?
Be an optimist
Outlook 13
Balance responsibilities (like
schoolwork) with activities you enjoy
Manage responsibilities
Eat healthy foods
Get proper sleep 14
13Healthline Editorial Team. Preventing Stress. http://www.healthline.com/health/stress-prevention.
Accessed: 2 December 2016
145 Ways to Prevent Stress Buildup. http://kidshealth.org/en/teens/stress-tips.html .

Accessed: 2 December 2016

 Why is it important to learn how to deal
with stress?
When you let your stress get the best of you,
you put yourself at risk of developing a range of
illnesses – from the common cold to severe
heart disease. Stress has such a powerful
impact on your well being because it is a
natural response that is activated in the
brain.15
15Eliaz,
Isaac M.D. Why Stress Management Is So Important for Your Health (8 June 2011) http://www.mindbodygreen.com/0-2557/Why-Stress-
Management-Is-So-Important-for-Your-Health.html Accessed: 2 December 2016
 Why is it important to learn how to deal
with stress?
When you become stressed, the brain undergoes both
chemical and physical changes that affect its overall
functioning. During periods of high stress, certain
chemicals within the brain, including the
neurotransmitters dopamine, epinephrine and
norepinephrine begin to rise, causing larger amounts
of these and other "fight-or-flight" hormones such as
adrenalin to be released by the adrenal glands.
16Eliaz,
Isaac M.D. Why Stress Management Is So Important for Your Health (8 June 2011) http://www.mindbodygreen.com/0-2557/Why-Stress-
Management-Is-So-Important-for-Your-Health.html Accessed: 2 December 2016
 Why is it important to learn how to deal
with stress?
Other health benefits from stress
management can include:
weight loss
an improved immune system
better blood pressure
overall heart health
better memory 17
17TheImportance of Stress Management and Relaxation. http://www.wahm.com/articles/the-importance-of-stress-management-and-relaxation.html
Accessed: 2 December 2016
What are some stress management
techniques?
 Autogenic training
 Social activity
 Cognitive therapy
 Conflict resolution
 Cranial release technique
 Getting a hobby
 Meditation
Stress Management, https://en.m.wikipedia.org/wiki/Stress_management.html Accessed: 2 December 2016
 What are some stress management
techniques?
 Mindfulness
 Music as a coping strategy
 Deep breathing
 Yoga Nidra
 Nootropics
 Reading Novels
 Prayer
 Relaxation techniques
Stress Management, https://en.m.wikipedia.org/wiki/Stress_management.html Accessed: 2 December 2016
 What are some stress management
techniques?
 Artisticexpression
 Fractional relaxation
 Humour
 Physical exercise
 Progressive relaxation
 Spas
 Somatics training
 Spending time in nature
Stress Management, https://en.m.wikipedia.org/wiki/Stress_management.html Accessed: 2 December 2016
What are some stress management
techniques?
 Stress balls
 Natural medicine
 Clinically validated alternative treatments
 Time management
 Planning and decision making
 Listening to certain types of relaxing music
 Spending quality time with pets

Stress Management, https://en.m.wikipedia.org/wiki/Stress_management.html Accessed: 2 December 2016

“Being able to maintain your
stress level not only will
improve the quality of your
work, but also will improve the
quality of your life.”
Thank you!