Stress affect everybody at different times and stages of life. We need to be able to handle stress positively.

1. Dr. Kingsley Mayowa Okonoda,
MBChB(Ife), FWACP(Psych)
Department of Psychiatry,
University of Jos/Jos University
Teaching Hospital

2.  The workplace is a major source of stress in
our lives.
 Rising public expectations and the need to
adapt to changes will continue to add to
workplace stress.
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3.  Excessive stress, if unmanaged,
will often lead to decreased
personal effectiveness and
efficiency, deteriorating work and
family relationships, and also
chronic illnesses.
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4.  This will in turn have an adverse
effect on the organization's
productivity.
 It has become imperative for
workers to learn and practice
effective stress management
strategies in order to help better
manage their physical and
mental wellness and health
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5.  Health is a state of complete physical, mental and
social well-being and not merely the absence of
disease or infirmity.
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7.  moderate daily physical activity,
 proper nutrition,
 maintaining a healthy weight,
 getting recommended preventive screenings (based
on age, gender and health history) and
 managing chronic conditions to prevent them from
progressing.
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8. Emotional well-being includes the ability to:
 manage your feelings and related behaviours,
 cope effectively with stress,
 and adapt to change.
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9.  This dimension focuses on creating and maintaining
healthy, supportive relationships with family, friends
and peers.
 Research has demonstrated that having a social
support network protects against several health
problems
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10.  This dimension centres on spiritual relationships
and activities that support and enhance these
relationships, such as: prayer, meditation and
worship, among others.
 Spiritual health can bring an inner peace—a
contentment with who you are and your current
situation.
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11.  We can define stress as a normal
physiological response of the body to
situations or stimuli which are perceived
as 'dangerous' to the body.
 Stress can affect anyone and everyone at
some point of time in their life.
 When it occurs frequently it affects
health - both physical and mental.
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13.  The “fight-or-flight” stress response
involves a cascade of biological
changes that prepare us for
emergency action.
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14. Stress hormones:
◦ adrenalin, noradrenalin and
cortisol race through the
bloodstream, readying us to
either flee the scene or battle it
out.
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16. • Pupils dilate so we can see better, and our
blood sugar ramps up, giving us an energy
boost and speeding up reaction time.
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17. • At the same time, body processes
not essential to immediate survival
are suppressed.
• The digestive and reproductive systems
slow down,
• Growth hormones are switched off, and
• The immune response is inhibited.
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18.  What you consider stressful
depends on many factors
including:
 your personality,
 general outlook on life,
 problem-solving abilities,
 and social support system.
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19.  Environmental stressors
 Family and relationship stressors
 Social stressors
 Work stressors
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20.  Uncertainty or worries,
 Pessimistic attitude,
 Self-criticism,
 Unrealistic expectations and beliefs
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21.  Perfectionism,
 Low self-esteem,
 Excessive or unexpressed anger,
 Lack of assertiveness
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22.  a divorce,
 a child leaving home,
 a planned pregnancy,
 a move to a new town,
 a career change,
 graduating from college, or
 a diagnosis of cancer
The faster or more dramatic the change, the
greater the strain.
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24. Score Comment
300+ You have a high or very high risk of
becoming ill in the near future.
150-299 You have a moderate to high chance of
becoming ill in the near future.
<150 You have only a low to moderate chance
of becoming ill in the near future.
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25.  Job stress can be defined as the harmful physical
and emotional responses that occur when the
requirements of the job do not match the
capabilities, resources, or needs of the worker.
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26. Job Stress
Poor Health,
Injury
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27.  Recall the Pressure Vs Performance
curve
Challenge=Optimal Production.
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28. What are the common
causes of job stress?
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29.  It is counterproductive to give employees too
much to do or not enough time to complete it
in on a continuous basis.
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30.  Poor instructions or insufficient
training can cause stress.
 Employees may over-estimate
their own capacity for work and
then be reluctant to admit they
have bitten off more than they can
chew.
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31.  It may sometimes be necessary for employees
to come in early and leave late. But working in
excess of normal hours for extended periods
can result in accidents and mistakes.
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32.  Ineffective management can cause employees
stress. For example, failure to address known
problem areas or deal with problem
employees.
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33.  Problems with a manager or fellow employee
can be a major source of work-related stress.
 Humiliating employees, or allowing others to,
leads to a loss of respect and co-operation
from employees.
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34.  Bullying or aggressive behaviour
will certainly cause stress and can
also lead to legal action.
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35.  Any change in the way a business operates
can upset the working environment.
 Insufficient support or information during
times of change or busy periods creates
uncertainty.
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36.  Lack of clarity about roles, responsibilities and
objectives causes confusion and lack of
direction
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37.  Managers should not ignore employees’
personal problems.
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38.  For example, bereavement,
divorce, illness, moving home and
financial problems can all cause
high levels of stress that may
impact on an employee's ability to
carry out his or her job.
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39.  Cognitive Symptoms
 Emotional Symptoms
 Behavioural Symptoms
 Physical Symptoms
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40. • Memory problems
• Indecisiveness
• Inability to concentrate
• Trouble thinking clearly
• Poor judgment
• Seeing only the negative
• Anxious or racing thoughts
• Constant worrying
• Loss of objectivity
• Fearful anticipation
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41.  Moodiness
 Agitation
 Restlessness
 Short temper
 Irritability, impatience
 Inability to relax
 Feeling tense and “on edge”
 Feeling overwhelmed
 Sense of loneliness and isolation
 Depression or general unhappiness
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42.  Eating more or less
 Sleeping too much or too little
 Isolating yourself from others
 Procrastination, neglecting responsibilities
 Using alcohol, cigarettes, or drugs to relax
 Nervous habits (e.g. nail biting, pacing)
 Teeth grinding or jaw clenching
 Overreacting to unexpected problems
 Picking fights with others
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43.  Headaches or backaches
 Muscle tension and stiffness
 Diarrhoea or constipation
 Nausea, dizziness
 Insomnia
 Chest pain, rapid heartbeat
 Weight gain or loss
 Skin breakouts (hives, eczema)
 Loss of sex drive
 Frequent colds
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44. Preventing Stress:
 Exercise
 Diet
 Time Management
 Goal Setting
 Assertiveness
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45. Controlling Stress:
 Relaxation
 Meditation
 Cognitive Techniques
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46.  Exercise, like any form of stress
management technique, can become a
habit.
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47.  Plan a fixed amount of time every day.
 Choose an activity which you enjoy.
 Find partners.
 Be enthusiastic.
 Begin Moderately.
 Keep a record.
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48.  Improves heart
efficiency
 Reduces Cholesterol
Level
 Secretes Endophins
 Relaxes the muscles
 Helps control Blood
Pressure
 Helps to encourage
rest
 Improves mental
capacity and agility
 Increases self esteem
 Improves sense of
well being
 Facilitates a good
mood.
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49. It is a medically established
fact that eating a healthy diet
can help to defend against
stress.
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50.  Breakfast is the most important meal of
the day, and a good, healthy breakfast
gives you a solid foundation for a stress-
free day.
 Collect healthy recipes that you genuinely
like and enjoy eating.
 Eat slowly at regular hours.
Diet
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51.  In today's hectic world, stress is often
caused by the buildup of time pressures.
 We have shorter deadlines,
 longer working hours,
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52.  Time management allows you to plan and
organize your life so as to give yourself
more space and opportunity.
 It involves planning, delegating, setting
goals and not wasting time doing
unnecessary things or worrying about
things you can do nothing about.
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53. Urgent
and
Important
Important,
But Not
Urgent
Urgent, But
Not
Important
Not Urgent
and Not
Important
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54.  Set blocks of time aside to deal with
specific things.
 Avoid distractions.
 Be ruthless with dealing with paper and
administration.
 Don't procrastinate
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55.  When setting goals, it's important that they are
SMART.
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56.  List the different areas of your life, for instance,
work and home, and then break them down into
smaller categories.
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57.  Think about what you want to achieve in the
immediate future (short term), but also in the
medium and the long term.
 Set yourself long term as well as short term
goals, as then you will know what you are
aiming for in the future, but you need to break
your long term goal down into smaller steps.
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58.  Assertiveness is not just about getting
what you want; it's about getting the best
possible outcome for everyone, including
you.
 Getting what you want at someone else's
expense is more commonly known as
aggressive
behaviour.
.
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59.  It will help you understand how to achieve
your goals and stand up for your rights
without neglecting the rights of others.
 Passive behaviour can lead to
internalizing anger.
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60. Honest
explanation
Clarify your
reasoning
Give an
alternative
Assertive
refusal
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61.  Maximum benefit requires regular and
continued repetition of relaxation
techniques.
 "Belly breathing", can be very effective
with managing stress.
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62.  Progressive relaxation may take up to
2 months to master.
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63.  Learning how to meditate can bring an
abundance of calm and relaxation into
your life.
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64.  Some people habitually process
information in an anxious and negative
way, while others are in the habit of
interpreting things more positively.
 1. Constructive worry
 2. Fighting Irrational Beliefs
 3.Thought Control
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65.  Constructive worry is rational and
includes plans and methods for
confronting the stress agents. It focuses
primarily upon possible solution rather
than the problem itself.
 Destructive worry is not linked to solution
strategies. It is repetitive, recurrent and
obsessive. It is worrying for the sake of
worry.
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66.  Fighting irrational Believes.(Rational-
emotive therapy)
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67.  1. Identify the thought(s) which create
worry and stress
 2. Be Alert to clues which lead to
worrying thoughts
 3. Detention is the moment you say to
yourself with conviction to “Stop!”
 4 Distraction consist of thinking of more
positive things
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68.  Taking action to manage stress
effectively can have a positive
effect. Employees will be more
committed to your business and
productivity is likely to increase.
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69.  Set targets that are challenging but realistic.
 Make sure employees do not take on too much
work. Encourage delegation where possible.
 Provide training in time management, if necessary.
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70.  Encourage employees to prioritize
and tackle the most important
tasks first.
 Cut back on time-wasting
activities, such as over-long
meetings.
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71.  Encourage employees to take regular short breaks,
in addition to longer holidays to allow them to
unwind fully.
 Make sure they take a lunch break, rather than
eating on the job.
 Encourage employees to leave on time and to do
something in complete contrast to their work.
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72.  Draw up a policy to prevent bullying and
harassment.
 Consider training managers in interpersonal skills.
 Make sure there is someone within the company
that employees can bring their problems to in
confidence.
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73.  Rule by reward, not punishment. Let employees
know their work is valued and appreciated.
 Review performance regularly, so employees know
how well they are doing.
 Operate an open door policy, and encourage
employees to approach you with problems.
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74.  Monitor levels of absence and
sickness leave.
 Survey staff to assess staff attitudes
and experiences in the workplace.
 Draw up a stress policy stating that
you take stress seriously and
detailing how you plan to deal with
workplace stress.
 Offer employees training, help,
advice and support.
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75.  Ensure employees understand the
company's long-term goals.
 Explain the reasons for any change and how
they might be affected.
 Arrange meetings to discuss new projects
so everyone is clear what is happening and
what is expected of them.
 Encourage two-way communication with
staff. Ask for input, ideas and opinions.
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 Clarify employees' objectives and
responsibilities.

77.  Offer employees time off if necessary.
 Consider offering more flexible working
arrangements.
 If appropriate, encourage employees to seek
professional help.
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78.  Stress affects every areas of our life, at every stage
and results from a myriad of causes.
 The work place is a major source of stress in our
lives.
 It is imperative that both managers and workers
should be conversant with stress management
strategies to minimize stress in the workplace.
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79.  Opposite Mining Quarters, State Low Cost, Rantya. Jos Plateau
State.
 netwealth.consult@yahoo.com
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80. Any Questions?
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