We all face stress in our lives and we all have different ways to cope with it. This presentation provides overview on stress and proven tips and tricks.

1. Motivational
Mondays
Stress Reduction
Namrata Bagaria, Leadership Coach
This Photo by Unknown Author is licensed under CC BY-SA

2. Myth # 1
Stress is not a workplace health and safety
hazard.

3. Myth # 2
A little bit of stress is healthy.

4. Myth # 3
Stress is good for you; it makes you more
productive at your job.

5. Myth # 4
Stress comes from your home life, not the
job.

6. Myth # 5
All we need to do is learn to cope with our
stress.

7. Myth # 6
To deal with stress, all workers need to do is
take a stress management course.

8. Myth # 7
Stress can be solved with exercise,
breathing deeply and learning to relax more.

9. So what is stress?
Stress is the combination of physical and
psychological reactions to events that
challenge or threaten us.

10. What are the different kinds of
stress?

11. Normal Stress
In normal circumstances, the stress response is a
powerful protective mechanism that allows us to deal
with sudden changes, dangers or immediate demands.

12. Normal Stress
• With normal stress we can fight or flee. The response
occurs fairly quickly and then the stress ends. The three
phases of normal stress are:
• Stress comes (facing an immediate threat/demand).
• Stress goes (dealing with the stress).
• Stress is over (the body relaxes, no longer feeling
stressed).

13. Abnormal Stress
In abnormal (i.e., highly stressful and/or prolonged
stress) circumstances, stress overwhelms our
protective mechanisms, leading to serious negative
health outcomes.

14. Toxic Stress
• Unlike normal stress that comes and goes, toxic stress stays
with you, building up the harmful effects. The three phases of
toxic stress are:
• Stress comes (facing a demand or threat that does not stop).
• Stress stays with you (you have no way of dealing with the
stress).
• Stress builds up (you can never relax and the stress is not
eliminated).

15. Body’s
response to
stress
Enough Workplace Stress: Organizing for Change HEALTH,
CUPE, Canada

16. How do you
know that you
are stressed?
Enough Workplace Stress: Organizing for Change HEALTH,
CUPE, Canada

17. Symptom # 1
Sleep disruption and disorders.

18. Symptom # 2
Fatigue, apathy and lack of energy.

19. Symptom # 3
Chronic aches and pains in the chest,
shoulders, back, neck and elsewhere in the
body

20. Symptom # 4
Depression and a general decrease in
enjoyment of life.

21. Symptom # 5
Changes in sexual activity.

22. Symptom # 6
Conflict with family, friends, and
co-workers

23. Symptom # 7
Weight gain or weight loss.

24. Symptom # 8
Greater susceptibility to injury or
involvement in road traffic accidents.

25. Symptom # 9
Immune system depression, greater
vulnerability to illness and disease.

26. Symptom # 10
Other stress-related health problems, such
as, ulcers, heart disease, headaches,
irritable bowel syndrome, diabetes, and
menstrual disorders.

27. Symptom # 11
•Overeating
•Dependence on drugs, alcohol, tobacco
•Gambling, TV, Sex Addiction

28. Causes of Stress
• Inability to cope with a life crisis
• Changes in brain structure
• Genetic predisposition
• Low serotonin levels
• Traumatic family events
• Alcohol, tobacco and other drugs
• Daily hassles

29. Mental and Emotional Outcomes
• Difficulty in concentration
• Affects Performance and productivity
• Feel edgy
• Expresses emotions inappropriately
• Develops psychosomatic diseases
• Dependence (tobacco, alcohol, drugs, gambling, sex,
binge eating etc.)

30. Physical Outcomes
• Headaches
• Stomach aches
• Ulcers
• Asthma
• Chronic Fatigue
Syndrome
• Eating disorder
• Nutritional Deficiency
• Higher risk of
Cardiovascular diseases
(High Blood Pressure)
• Higher risk of Diabetes
Mellitus

31. Food and stress # 1
 Serotonin secreted by brain helps us cope with
stress
 To increase serotonin synthesis we should have
foods that increase uptake of tryptophan in
brain which are then converted to serotonin :
carbohydrate rich foods

32. Food and Stress # 2
 Appetite reduces during acute stress phase
but increases during chronic stress phase
 When you have any stress related craving,
drink water and wait for 15 minutes. You
might realize you are not hungry

33. Calcium and magnesium
•Stress depletes calcium and magnesium helps
transfer nerve impulse.
•Take calcium with magnesium at bedtime can
help cut stress
•Found in milk, yogurt, dairy, broccoli, dark leafy
greens, legumes, soymilk, fortified orange juice,
almonds

34. Vitamins (B2, Pantothenic Acid)
• Milk
• Yogurt
• Cottage cheese
• Broccoli
• Brussels sprouts,
• Dark leafy greens
• Liver
• Chicken
• Eggs
• Salmon
• Peas
• Corn
• Lentils

35. Chromium
• Meats
• Oysters
• Seafood
• Whole grains
• Bran cereals
• Cheese
• Mushrooms
• Asparagus
• Prunes
• Raisins
• Potato
• Nuts

36. Vitamin C
•Citrus fruits
•Tomatoes
•Kiwi
•Papaya
•Brussel sprouts,
•Green leafy
vegetables
•Broccoli
•Peppers

37. Vitamin A (beta carotene)
• Dark leafy greens
• Carrots
• Cantaloupe
• Sweet potato
• Papaya
• Apricots
• Mango

38. Case Study # 1
•Young executive , works for 10 – 12 hours,
increase work load led to increase caffeine
intake. Recently having spells of dizziness and
restless sleep. What should he do?

39. Case Study # 2
•Young woman, HR, finds it very difficult not to
put down chocolates, cakes, juices while
working on hectic performance appraisals.
Why? What can she do?

40. Case Study # 3
• Woman in late twenties, slightly overweight , has
gained 5 kilograms weight over the last 3 years
(post marriage). Her work and marriage life does
not allow her try any fancy diets, and exercise. She
is feeling depressed and is unable to perform at
work. What she should do?

41. Case Study # 4
•35 year old senior executive in sales, she is
trying to have children but is not able to due to
so. She works 12 hours a day and travels 2
hours a day. Because of this her husband and
she have been having regular fights. What
should she do?

42. Case Study # 5
• Man in late 40s, has a busy schedule through the
week and occasional drinks on weekend. Recent
visit to the doctor reveals you have increased
random blood sugar. Doctor says to keep a watch
on your diet or he would need to put him on
medications for diabetes . What should he do?

43. STRESS REDUCTION TIPS

44. Procrastination is stressful
•Get up fifteen minutes earlier in the morning.
The inevitable morning mishaps will be less
stressful.
•Whatever you want to do tomorrow, do today;
whatever you want to do today, do it now.

45. Say “No!”
•Saying “no” to extra projects, social activities,
and invitations you know you don’t have the
time or energy for takes practice, self-respect,
and a belief that everyone, everyday, needs
quiet time to relax and be alone.

46. Unplug your phone
•Want to take a long bath, meditate, sleep, or
read without interruption?
•Drum up the courage to temporarily disconnect.
Or use an answering machine.
• Allow yourself time-everyday-for privacy, quiet,
and introspection.

47. Turn needs into preferences
•Our basic physical needs translate into food,
water, and keeping warm.
•Everything else is a preference.
•Don’t get attached to preferences.

48. Get up and stretch periodically
•If your job requires that you sit for extended
periods, get up and move around
•Aerobic exercise has been shown to release
endorphins (natural substances that help you
feel better and maintain a positive attitude)

49. Get enough sleep
•If an especially unpleasant task faces you, do it
early in the day and get it over with. Then, the
rest of your day will be free of anxiety.
•If necessary, use an alarm clock to remind you
to go to bed.

50. Create order out of chaos
•Organize your home and workspace so that you
always know exactly where things are.
•Put things away where they belong and you
won’t have to go through the stress of losing
things.

51. Breathe!
•When feeling stressed, most people tend to
breathe in short, shallow breaths.
•Check your breathing throughout the day and
before, during and after high pressure situations

52. Eat Healthy
• Don’t forget to take a lunch break. Try to get away
from your desk or work area in body and mind, even
if it’s just for 15 or 20 minutes.
• Eat small frequent meals every 3-4 hours that
include protein
• Eat at least one fruit and/or vegetable at every meal
or snack

53. Drink plenty of water
•Drink atleast 3 bottles of water (3 litres) in a day
•Reduce/eliminate caffeine and alcohol ; switch
to green tea

54. Lastly Remember Sunscreen!
• http://www.youtube.com/watch?v=sTJ7AzBIJoI
Thank You

55. Questions
• What is potential?
• What is fulfilment?
• How are fulfilment and potential related?
• What is “Maximizing your potential?”
• Exercises and Discussion