Understanding and Managing Stress

1

STRESSUnderstanding and Managing

شاہیں کبھی پرواز سے تھک کر نہیں گرتا ُتتو تو نہیں خطرٔہ افتاد ُتپر دم ہے اگر ؔ اقبال

2

“I wish...I wish I were dead...”

“And what use would that be to

anyone?” ― J.K. Rowling, Harry Potter and the Deathly Hallows

Understanding and Managing Stress

3

Contents

• Part 1: Understanding Stress

• What is Stress

• Recognizing Stress

• Stress and Performance

• Stress and Injury and Health

• Some More Effects

• Stress and RelationshipsUnderstanding and Managing Stress

4

Contents (continued…)

• Part 2: Managing Stress

• What is Coping?

• Stress SWOT Analysis

• Controlling Your Life

• Workplace Stress

• Mental Fight

• Some Techniques

• Progressive Muscle RelaxationUnderstanding and Managing Stress

5

PART 1

Understanding Stress

Understanding and Managing Stress

6

What is Stress• Definition

“A physical or psychological reaction to a perceived threat (stressor)”

• Stressors

Understanding and Managing Stress

• Physical, Social,

Psychological

• Long term vs.

Short term

• Hassles

• Control

• Personal

• Work

• Relationships

7

What is Stress (continued…)

• Fight or Flight

• General Adaptation Syndrome

• Long term effects

• Alarm, Resistance and Exhaustion

• Appraisal of Situation (Analysis)

• Body-Mind Relationship

Understanding and Managing Stress

8

Understanding and Managing Stress

Source: http://www.seven-health.com/wp-content/uploads/2013/10/Fight-Or-Flight-7-Health.jpg

9

Recognizing Stress

• Trouble falling asleep

• Difficulty staying asleep

• Waking up tired and not well rested

• Short temper or irritability

• Trouble concentrating, remembering or staying organized

• Recurring cold and minor illness

• Muscle ache and/or tightnessUnderstanding and Managing Stress

10

Stress and Performance

Understanding and Managing Stress

Source: http://www.stress-management-for-peak-performance.com/types-of-stress.html

11

Stress and Injury and HealthSt

ress

Two-way process

Strain on body systems

Unhealthy and risky behaviours

Country at war

Understanding and Managing Stress

12

Some More Effects

• Reduced Cognitive Ability

• Memory

• Understanding

• Attention

• Poor decision-making

Understanding and Managing Stress

13

Stress and Relationships

• Emotions

• Anger

• Anxiety

• Aggression

• Becoming insensitive

• Irritability

Understanding and Managing Stress

14

PART 2

Managing Stress

Understanding and Managing Stress

15

What is Coping?

• Coping means how a person deals with stress in his life

• Coping styles

• Emotion-focused coping

• Sharing what you feel; Avoidant coping

• Problem-focused coping

• Acceptance

Understanding and Managing Stress

16

Stress SWOT Analysis• Analyzing experience and identifying stress

• Keeping Stress Diary

• Performing SWOT

• Strengths

• Weaknesses

• Opportunities

• Threats

Understanding and Managing Stress

17

Improving Control• Personal Effectiveness

• Time Management

• Setting Priorities

• Recreation and Enjoyment

• Social Support

• Improving your environment

• Healthy Behaviours

Understanding and Managing Stress

18

Workplace Stress

• Understanding job requirements

• Understanding what exactly others expect

• Effective teamwork

• Clearing communication lines

• Feedback appreciation

• Objective viewpoint and fair approach

• Delegation

Understanding and Managing Stress

19

Mental Fight

• Challenge Negative Thoughts

• Inadequacy

• Performance

• Others’ Reaction

• Be Optimistic

• Analyze Your Emotions

• Challenging Assumptions

Understanding and Managing Stress

20

Some Techniques

• Deep Breathing

• Relaxation Imagery

• Meditation

• Self-Hypnosis

• Affirmations

• Relaxing Through SoundUnderstanding and Managing Stress

21

Progressive Muscle Relaxation

•Progressive muscle relaxation

technique.flv

Understanding and Managing Stress

22

Thank You

Understanding and Managing Stress