Managing stress ppt bec bagalkot mba 2009

1. Managing Stress

2. Understanding & Managing
Stress

3. Understanding & Managing
Stress
The time necessary to learn all the
rules for effective living now
exceeds your life expectancy!!

4. Understanding & Managing
Stress
SOME FACTS
 75-90% of adult visits to primary care
physicians are for stress related problems.
 The commonest problems world-wide are a
mixture of anxiety and depression.

5. Understanding & Managing
Stress
SOME FACTS
 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.

6. Understanding & Managing
Stress
MORE FACTS
• Life after death is all okay but what
about life after birth?
• The only time there is a total
absence of stress is in death
• Stress is essentially the rate of all
the wear and tear caused by life

7. Understanding & Managing
Stress

8. Understanding & Managing
Stress
 Driving your car in rush hour
 Getting a last minute work assignment
 Misplacing something in the house….

9. Understanding & Managing
Stress
 Having something break while using it
 Dealing with incompetence at work
 Planning your budget
 Being blamed for something
 Waiting in a long line at the store or bank

10. Understanding & Managing
Stress
WHAT IS STRESS?

11. Understanding & Managing
Stress
Stimulus ------------- Reaction

12. Understanding & Managing
Stress
EUSTRESS
vs.
DISTRESS

13. Understanding & Managing
Stress
The BAD News :
Stress is an inescapable part of modern life
The GOOD News :
Stress isn't altogether
bad news

14. Understanding & Managing
Stress
 ADAPTATION
 Body has only a finite, non-renewable reserve of
adaptation energy
 Eventually, it is consumed and death results
 Stress is how people react to demands placed on
them
 Important is our perception and subjective

15. Understanding & Managing
Stress
WHAT ARE STRESSORS?
Stressors are events that threaten or challenge
people

16. Understanding & Managing
Stress
SOURCES OF STRESS
 DAILY HASSLES
 MAJOR LIFE EVENTS
 CATASTROPHES

17. Understanding & Managing
Stress
TOP FEW DAILY HASSLES
 INTERPERSONAL CONFLICTS
 CONCERNS ABOUT WEIGHT
 HEALTH OF A FAMILY MEMBER
 RISING PRICES OF COMMON GOODS
 HOME MAINTENANCE
 TOO MANY THINGS TO DO

18. Understanding & Managing
Stress
SOCIAL
MANIFESTATIONS ….

19. Understanding & Managing
Stress
 Experience of  Harbour
sense of isolation resentments
 Suffer from  Lash out at others
loneliness  Reduced contact
 Frequently nag with friends
others  Disturbed family
 Lack of intimacy relationships
 Often distrustful  Tend to use people
 Seldom go out with for personal gain
family

20. Understanding & Managing
Stress
PSYCHOLOGICAL EFFECTS
 Depressed
 Bored
 Urge to cry
 Urge to hide
 Suspiciousness
 Negative attitude/thoughts
 Loneliness

21. Understanding & Managing
Stress
PSYCHOLOGICAL EFFECTS
 Anxious
 Nervous
 Worry
 Nightmares
 Helplessness
 Confusion

22. Understanding & Managing
Stress
PSYCHOLOGICAL EFFECTS
 Irritable
 Feelings of unreality
 Urge to run
 Unable to concentrate
 Lethargy
 Decision making- both major &
minor- becomes difficult

23. Understanding & Managing
Stress
PSYCHOLOGICAL EFFECTS
 Excessive daydreaming about
“getting away from it all”
 Use of sleeping pills
 Thoughts trail while speaking or
writing
 Sudden outbursts of temper or
hostility

24. Understanding & Managing
Stress
PSYCHOLOGICAL EFFECTS
 Forgetfulness regarding
appointments,dates, deadlines
 Frequent spells of brooding and
a feeling of inadequacy
 Reversals in usual behaviour

25. Understanding & Managing
Stress
BEHAVIOURAL EFFECTS
 Cigarette smoking
 Impulsive behavior
 Inappropriate crying
 Aggressive
 Overeating
 Lack of initiative

26. Understanding & Managing
Stress
BEHAVIOURAL EFFECTS
 Using people
 Drug/Alcohol abuse
 Cynical
 Fault finding
 Antisocial
 Under eating
 Lowered sex drive

27. Understanding & Managing
Stress
BEHAVIOURAL EFFECTS
 Accident prone
 Blaming
 Nervous laughing
 Reclusive
 Inflexible
 Nagging

28. Understanding & Managing
Stress
PHYSIOLOGICAL EFFECTS
 Hypertension
 Coronary heart disease
 Migraine, tension headache
 Ulcers
 Asthmatic conditions
 Chronic backaches
 Arthritis

29. Understanding & Managing
Stress
PHYSIOLOGICAL EFFECTS
 Allergies
 Skin disorders
 Hyperthyroidism
 Vertigo
 More frequent infections
 Sexual dysfunctions

30. Understanding & Managing
Stress
PHYSIOLOGICAL EFFECTS
 Heart pounding
 Bowel alterations
 Stomach distress
 Dizziness
 Lingering cold
 Dry mouth
 Fatigue

31. Understanding & Managing
Stress
PHYSIOLOGICAL EFFECTS
 Weakness
 Fidgeting
 Sweating
 Anorexia
 Insomnia
 Muscle tension
 Generalized aches and pains

32. Understanding & Managing
Stress
MENTAL STRESS
 Mental attitudes generally negative
 Mental lethargy
 Rarely develop new ideas

33. Understanding & Managing
Stress
MENTAL STRESS
 Difficulty in concentration
 Confusion
 Rarely express your feelings through
music, art, dance or writing
 No intellectual relaxation
 Make negative self-statements

34. Understanding & Managing
Stress
MENTAL STRESS
 Fail to keep abreast of current events
 Mind is often in a whirl
 Rarely introduce innovations into work
 Frequently suffer from forgetfulness

35. Understanding & Managing
Stress
BURN OUT EFFECTS
 Complaints of fatigue, being overworked,
exhaustion
 Shows loss of enthusiasm, energy, drive, pep team
spirit
 Shows loss of imagination, creativity, refusal to
take risks

36. Understanding & Managing
Stress
BURN OUT
 Becomes defensive easily, has poor
relationships with key people
 Is disorganized, has poor recall, memory loss

37. Understanding & Managing
Stress
Basic Guidelines For Coping
 Recognise and admit that you are feeling
stressed and anxious

38. Understanding & Managing
Stress
Basic Guidelines For Coping
 Give yourself permission to feel anxious about
whatever it is that is bothering you. But ask “How
much anxiety is too much"
 Try to pinpoint what it is you are anxious about. If
you can't pinpoint it, don't worry too much about it
and move on
 Become aware of your body's symptoms. Don't let
them scare you, let them talk to you

39. Understanding & Managing
Stress
Basic Guidelines For Coping
 If you do know what it is that is bothering
you, what can you do to eliminate or
minimise the situation?

40. Understanding & Managing
Stress
Basic Guidelines For Coping
 Most importantly, how can you react differently so
you won't be so affected by this situation?
 Listen to the dialogue within yourself. Are you
filling yourself with negative thoughts about a
certain situation?
 Listen to the dialogue of those around you. Is
someone around you being negative and dragging
you down with them?

41. Understanding & Managing
Stress
Basic Guidelines For Coping
• Are you overwhelming yourself with "shoulds" and
high expectations? If so, which ones would you
eliminate?
 Give yourself positive reinforcement for even the
smallest accomplishments.
 Are you blaming someone else for your anxieties,
unhappiness, poor health, lack of success or
whatever?
 Take responsibility for yourself and make some
positive changes?

42. Understanding & Managing
Stress
The Ten Commandments
 Thou shalt regularly do those things that are most
enjoyable to thee without harming others or self
 Thou shalt take time to physically relax or meditate
daily
 Thou shalt exercise aerobically 3-5 times each week
 Thou shalt sleep 7-8 hours each night

43. Understanding & Managing
Stress
The Ten Commandments
 Thou shalt not take thyself so seriously
 Thou shalt grant yourself the right to make
mistakes
 Thou shalt share your feelings each day
 Thou shalt eat a healthy, balanced diet
 Thou shalt do the important things first

44. Understanding & Managing
Stress
EXPECTATIONS Vs FULFILMENT
 Realistic Vs Unrealistic Expectations
 Flexibility Vs Rigidity
 Must recognise own ability and potential

45. Understanding & Managing
Stress
Remember that …….
 In the short run, anyone, can be a
victim, even you
 In the long run,there are no victims---
only willing participants

46. Understanding & Managing
Stress
Remember that …….
The key to winning back your time is
to be more effective at being
rather than doing

47. Understanding & Managing
Stress
Remember that …….
Albert Einstein didn’t remember his
telephone number. He didn’t want to
clutter his mind with information that
could be accessed anytime.

48. Understanding & Managing
Stress
Remember that …….
 You are more resourceful than you often
acknowledge and
 You always have more options than you
know

49. Understanding & Managing
Stress
Remember that …….
 You don’t have to catch the ball
every time someone throws it at you
 Learn how to say NO!!