STRESS MANAGEMENT

STRESS

The term Stress refers to the bodys physical, mental and chemical reactions to circumstances that confuse,endanger,frighten or irritate the individual. Stress is as our mental, emotional, and behavioral reactions to any perceived demands or threats. Stress influences two behaviors : The employees psychological and physical well-being. The employees efforts to cope with the stress by preventing or reducing it.

SIGNS, SYMPTOMS AND REACTIONS TO STRESS Physical (physiological and behavioural)

Racing heart & Cold, sweaty hands Headaches Shallow or erratic breathing Nausea or upset tummy Sleep disturbances

Cognitive (or Thoughts)

Forgetting things Finding it hard to concentrate Negative self-statements

Emotional (or Feelings)

Increased irritability or anger Fear Tearfulness Increased interpersonal conflicts Everyone has developed his or her own response to stress. The key is to learn to monitor your own signs and become aware of when they are indicating the stress level is unmanageable

SOURCES OF STRESS
A) ORGANISATIONAL SOURCES B) PERSONAL SOURCES

Nature of the Job Role Ambiguity Role Conflict Responsibilities assigned to employees Lack of participation Interpersonal Relations

Job Concern Relocation Changes in life structure

STRESS MANAGEMENT

Stress Management is the amelioration of stress and especially chronic stress often for the purpose of everyday functioning. It is a combination of physical exercise, deep breathing, relaxation techniques & visualization techniques meant to reduce the ill effect of stress on the body.

It focuses on reducing the response to stressful situations & includes a variety of techniques & approaches that stimulate relaxation & decreasing stress levels.

COPING WITH STRESS

Cognitive Coping Strategies

Behavioural Coping Strategies

Reframing Challenging negative thinking Positive self-talk Count to ten Keeping perspective Using imagery/ visualisation

Physical exercise Relaxation Breathing Smile and Laugh Social Support/Friends Seek Help

STRESS TEST

HOW DO I RESPOND TO STRESS ?

Take a minute to think about past experiences of performing under stress. Think about times when you did well and also times when you felt you could have performed better. When you have thought of a few examples from your life of performing under stress you will become more aware of your own optimal level of stress.

KEEPING A STRESS DIARY

One good way to learn about your optimal level of stress is to keep a stress diary. It can be a very effective way of learning about what causes you stress, and what level of stress you prefer. In this diary, you monitor your stress levels and how you feel throughout the day. In particular, you should make note of stressful events and what led to you to perceive them as stressful.

CREATING
AFFIRMATION

I AM GRATEFUL

BREATHING
AND

VISUALIZATION EXERCISE

GAMES

CONCLUSION
Simplify your life, look on the bright side," and develop and keep a sense of humor. Engage in simple pleasures that give you joy.