STRESS

WHAT IS STRESS?
Stress
1. A specific response
by the body to a
stimulus, as fear or
pain, that disturbs or
interferes with the
normal physiological
equilibrium.
2. Physical, mental, or
emotional strain or
tension.
 Stress is not in
our environment…
…it is what we perceive
in our mind and body.
 EUSTRESS
Eustress or positive stress
occurs when your level of
stress is high enough to
motivate you to move into
action to get things
accomplished.
 DISTRESS
Distress or negative stress
occurs when your level
of stress is either too
high or too low and your
body and/or mind begin
to respond negatively to
the stressors.
POSITIVE / NEGATIVE
Stress in and of itself is neither
positive nor negative.

It is our perception of that

stimulus which determines
whether a situation is stressful.

Some event that is exciting and

pleasurable to one person may be
painfully stressful to another.
MIND OVER
MANAGEMENT

• Our goal is not to eliminate stress but

to learn how to manage it.
• Begin with educating yourself.
Remember:
“ Knowledge is power!”
• The ability to control a matter lies in
understanding it.
 3
A LARM Basic Stages
of Stress ARE:

R ESISTANCE
E XHAUSTION
 ALARM

•The body’s initial

physical reaction
for fight or flight.
RESISTANC
E
 The body tries to cope and adapt to the
continued stress and begins the process of
repairing any damage caused by the stress.

 If the stress can be overcome the body repairs

the damage and the physical signs disappear.

 Resistance to stress is increased each time it’s

dealt with leaving us stronger than before.
EXHAUSTIO
N

If there is no relief from the stress, the

body and mind cannot repair the
damage.
This can result in emotional, mental,
and physical problems.
 Example for different types of Stress
• Alarm Stress
Cardiac - increased heart rate, Respiratory - increased
respiration, Skin - decreased temperature, Hormonal - increased
stimulation of adrenal genes which produce an adrenal rush.

• Resistance
Behavior indicators include: lack of enthusiasm for family,
change in eating habits, anger, fatigue.

• Exhaustion
Digestive disorders, withdrawal, headaches, tension, insomnia,
loss of temper.
 Effects Of Stress
• Physical effects:
1. Increased heart rate and blood pressure.
2. Sudden increase or decrease in weight
3. Frequent headaches, fatigue and respiratory
problems.
4. Nervous weakness
5. Insomnia
6. Reduced immunity to common colds and flu.
7. Ulcers and weak digestive system.
• Psychological affects:
1. Difficulty in concentrating
2. Unable to spend leisure time productively
3. Always anxious
4. Bad decision making
5. Mood swing
6. Increased usage of food, cigaretter,alcohol and drugs
7. Developing fears and phoias
8. Feeling out of control and confused.
• Effects of stress on family
• Effects of stress on work and society.
 Strategies for coping with stress
• Prioritize work.
• Delegate work.
• Laughter
• Exercise
• Relaxation
• Diet
• Sleep
 Avoiding stress
• Meditation
Enables one to control the thought process.
Enables one to take effective decision.
Helps in physical and mental relaxation.
Improves concentration.
 Avoiding stress
• Yoga
• Holistic therapies
1. Massage therapy
2. Aromatherapy
3. Nutrition therapy
4. Reflexology
 DURING TIMES OF CRISIS

• Give yourself credit for being human;

intentional self-care is crucial.
• Recognize that your mind is not fully
functioning. DO NOT make any major life
changes or life decisions until things calm
down.
• Follow the AA motto:
“One Day at a Time.”
• Know that this too shall pass.
 5 EASY WAYS TO ADDRESS
S T R es zzz z z z z z z z
s s s………………….z
s………………….z zz z

Take deep breaths

Set a deadline for every z
expectation and effort
Take a walk; escape from your
environment
Say no to what you don’t have
time for or what isn’t
interesting
Leave work early (or at least
on time)
Relax your demands on
yourself a bit; most of us
expect to much
Talk to good friends
Enjoy with family
• It has been found that most illness
is related to unrelieved stress. If
you are experiencing stress
symptoms, you have gone beyond
your optimal stress level; you need
to reduce the stress in your life
and/or improve your ability to
manage it
 What you can do ?
• 1. Become aware of your stresses and
your emotional and physical reactions.
2. Recognize what you can change.
• 3 Reduce the intensity of your emotional
reactions to stress
• 4. Learn to moderate your physical
reactions to stress.
• 5. Build your physical reserves.
6. Maintain your emotional reserves.
What you can do ?
• Get along with people-:
• Low-stress employees invariably have smooth working
relationships with practically everyone.
• To achieve things, find things you have in common with
others and act friendly with “absolutely everyone”-from the
in-charge down to those who clean the office
• Avoid acting angrily or impatiently even when you are
frustrated. Expressing anger in the work place usually results
in direct or indirect retaliation, which surely increases stress.