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Let's Manage Our Stress

This Stress Management presentation is based on the basics of "Stress Management" explained by several Stress management Specialists in the world and I used my own & unique examples to explain some important points in detail

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Let's Manage Our Stress

  1. 1. Chandana J. Hewawasam Project Scientist Coordinating Secretariat of Science, Technology & Innovation Sri Lanka
  2. 2. 21.03.2014 @ COSTI
  3. 3. 21.03.2014 @ COSTI
  4. 4. Stress is the body’s response to any physical or emotional changes in life. This response includes the release of a hormone, adrenaline, in the body. Adrenaline causes an increase in heart rate, breathing and in blood sugar levels. It also diverts the blood flow from your digestive system to your muscles (e.g. Leg muscles) 21.03.2014 @ COSTI WHAT IS STRESS ?
  5. 5. 1.Tension, anxiety (nervousness), worry, or fear of the unknown and things we can’t control. How stress affects us differently ? Can you imagine such a situation…? 21.03.2014 @ COSTI
  6. 6. 2.Natural, physical and emotional reaction to a challenge. Can you imagine such a situation in your life…? How stress affects us differently con…? 21.03.2014 @ COSTI
  7. 7. 3.Positive when kept in balance How stress affects us differently con… Can you imagine such a situation in your life …? 21.03.2014 @ COSTI
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  9. 9. Common Courses of Stress 21.03.2014 @ COSTI
  10. 10. 1.Causes of Stress at Home Death of spouse, family, near relative or friend. Injury or illness of any family member. Marriage of self or son or daughter or brother or sister. Separation or divorce from partner. Pregnancy or birth of a new baby. Children's behavior or disobedience. Children's educational performance. Not sufficient money to raise your standard of living. Loss of money in burglary, pick-pocketed or share market. Common Courses of Stress 21.03.2014 @ COSTI
  11. 11. To meet out the demands of the job. Your relationship with colleagues. To control staff under you. To train your staff and take work from them. Support you receive from your boss, colleagues and juniors. Excessive work pressure. To meet out deadlines. To give new results. To produce new publications if you are in research area. Working overtime and on holidays. Common Courses of Stress Con…. 2.Causes of Stress at work 21.03.2014 @ COSTI
  12. 12. Pessimistic thinking Self criticism Over analyzing Common Courses of Stress Con…. 3.Negative Self- Talk 21.03.2014 @ COSTI
  13. 13. Unrealistic expectations Taking things personally All or nothing thinking Exaggeration Rigid thinking 4.MindTraps Common Courses of Stress Con…. 21.03.2014 @ COSTI
  14. 14. • Somebody misunderstands you. • Setback to your position in society Common Courses of Stress Con…. 5.Some Other causes of stress 21.03.2014 @ COSTI
  15. 15. All stressors are not equal….. 21.03.2014 @ COSTI
  16. 16. There is no single level of stress that is optimal for all people. Some are more sensitive owing to experiences in childhood, the influence of teachers, parents and religion etc. 21.03.2014 @ COSTI All stressors are not equal…..con
  17. 17. Physical Signs of Stress Emotional Signs of Stress Mental Signs of Stress Behavioral Signs of Stress Different Signs of Stress 21.03.2014 @ COSTI
  18. 18. Type of Stresses Acute Chronic 21.03.2014 @ COSTI Challengers
  19. 19. Type of Stresses 21.03.2014 @ COSTI
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  21. 21. 21.03.2014 @ COSTI Challengers
  22. 22. Acute (ShortTerm) Stress Prepare you for Flight or Flight 21.03.2014 @ COSTI
  23. 23. Acute stress is usually for short time and may be due to work pressure, meeting deadlines pressure or minor accident, over exertion, increased physical activity, searching something but you misplaced it, or similar things. Symptoms of this type of tension are headaches, back pain, stomach problems, rapid heartbeat, muscle aches or body pain etc. Acute (ShortTerm) Stress….Con
  24. 24. Worst Case Scenario 21.03.2014 @ COSTI
  25. 25. 21.03.2014 @ COSTI This type of stress is the most serious of all the stress types. Chronic stress is a prolonged stress that exists for weeks, months, or even years. This stress is due to poverty, broken or stressed families and marriages, chronic illness and successive failures in life. People suffering from this type of stress get used to it and may even not realize that they are under chronic stress. It is very harmful to their health Chronic Stress ….Con
  26. 26. 21.03.2014 @ COSTI In chronic stress situations, sufferers enter the exhaustion phase: emotional, physical and mental resources suffer heavily, the body experiences ‘ adrenal exhaustion’ leading to decreased stress tolerance, progressive mental and physical exhaustion, illness and collapse. Chronic Stress .Con
  27. 27. When People get stressed, ??????????? Pathways create between stress and disease
  28. 28. Pathways between stress and disease Appetite changes - too much or too little Eating disorders - anorexia, bulimia Increased intake of alcohol & other drugs Increased smoking Restlessness Fidgeting Nail biting Hypochondria Deterioration of personal hygiene and appearance
  29. 29. Stress is not the same as ill-health, but has been related to such illnesses as; Cardiovascular disease Immune system disease Asthma Diabetes Stress Related Illnesses
  30. 30. Digestive disorders Ulcers Skin complaints - psoriasis Headaches and migraines Pre-menstrual syndrome Depression Stress Related Illnesses…Con
  31. 31. We can change our likelihood (chance) to be exposed to a stressor or -We can change what we think about the stressor or -We can change the way we think about our coping resources. What we can do to manage stress….? 21.03.2014 @ COSTI
  32. 32. The best copper is the individual who know when to use what type of copping. -Jason Satterfield Problem focused coping mechanism & Emotion focused coping mechanism 21.03.2014 @ COSTI
  33. 33. Assertiveness is about self confidence which means having a positive attitude towards yourself and others. Be Assertive 21.03.2014 @ COSTI
  34. 34. Assertiveness helps to manage stressful situations, and will , in time, help to reduce their frequency. Lack of assertiveness often shows low self - esteem and low self - confidence.The key to assertiveness is verbal and non - verbal communication. Extending our range of communication skills will improve our assertiveness. Be Assertive.. Con 21.03.2014 @ COSTI
  35. 35. Being Assertive 21.03.2014 @ COSTI Being assertive involves standing up for your personal rights and expressing your thoughts, feelings and beliefs directly, honestly and spontaneously in ways that don’t infringe the rights of others.
  36. 36. Respect themselves and others Take responsibility for actions and choices Ask openly for what they want Disappointed if ‘want’ denied Self - confidence remains intact Not reliant on the approval of others Assertive People 21.03.2014 @ COSTI
  37. 37. Establish good eye contact / don’t stare Stand or sit comfortably - don’t fidget Talk in a firm, steady voice Use body language ‘I think’ / ‘I feel’ ‘What do you think?’ ‘How do you feel ?’ Concise and to the point Assertive Skills 21.03.2014 @ COSTI
  38. 38. Benefits 21.03.2014 @ COSTI Higher self-esteem Less self-conscious Less anxious Manage stress more successfully Appreciate yourself and others more easily Feeling of self-control
  39. 39. Poor organisation is one of the most common causes of stress. Structured approaches offer security against ‘out of the blue’ problems. Prioritising objectives, duties and activities makes them manageable and achievable. Don’t overload your mind. Organisation will help avoid personal and professional chaos. Get Organised 21.03.2014 @ COSTI
  40. 40. 21.03.2014 @ COSTI Make a list What MUST be done What SHOULD be done What would you LIKE to do Cut out time wasting Learn to drop unimportant activities Say no or delegate Time Management
  41. 41. 21.03.2014 @ COSTI Plan your day Set achievable goals Don’t waste time making excuses for not doing something Time Management
  42. 42. ‘A problem shared is a problem halved’ Develop a support network through friends or colleagues to talk with. It’s not always events that are stressful but how we perceive them. Writing a diary or notes may help release feelings but do not re-read what has been written. Ventilation 21.03.2014 @ COSTI
  43. 43. Good stress - reducer Applies at home and work Relieves muscular tension Improves breathing Pumps endorphins into the bloodstream - the body’s natural painkillers Humour 21.03.2014 @ COSTI
  44. 44. Take time out Get away from things that bother you Doesn’t solve the problem Reduce stress level Calm down Think logically Diversion and Distraction 21.03.2014 @ COSTI
  45. 45. Interdependency of thoughts, feelings and behaviors (Cognitive BehavioralTherapy (CBT) 21.03.2014 @ COSTI
  46. 46. Now the time for Relaxation ……….. 21.03.2014 @ COSTI
  47. 47. 4hr (((( Sound healing )))) Meditative Music = Drug For the Ears, peace for mind_body_spirit.mp4 Now the time for Relaxation ……….. 21.03.2014 @ COSTI
  48. 48. ThankYou & Have A Good Week End 21.03.2014 @ COSTI