STRESS
MANAGEMENT
Training Presentation
by
Marrium Ishaq
Learning Objectives:
By the end of this training, participants will be able
to:
Define stress, including its positive & negative
aspects
Identify different sources of stress in lives
Identify at least 3 techniques to improve stress
management
TRAINING SCHEDULEI. Introduction ……………………………………………………5 minutes
a) Welcome, introduction, review of objectives & agenda
II. What is stress?..........................................................................................8
minutes
a) Definition of Stress
b) Explain positive and negative aspects of stress
III. Exploring our sources of stress………………………………...10 minutes
a) Individual self-assessment activity & feedback
IV. Stress management strategies…………………………………..10 minutes
a) Introduction to stress management
b) Basic stress management techniques
c) Video
V. Wrap up……………………………………………… ……2 minutes
Definition of Stress
In a medical or biological context stress is a
physical, mental, or emotional factor that causes
biological or mental tension.
In other words, stress is something we
experience when we face a situation and our
ability to cope is challenged. We feel we’ve lost
control of events.
Life stress can either be positive or negative for you.
TYPES OF STRESS
• Distress
• Eustress
Distress
“Distress” a negative stress is potentially
overwhelming and perhaps out of control.
Experiencing distress for a lengthy period of time is
called chronic stress and can result in serious
physical disorders, such as heart disease, diabetes
and obesity.
Negative sources can include:
The loss of a job
medical illness
mental unrest, such as depression
grieving the loss of a family member
Eustress
Eustress is the “positive” stress that keeps us
excited about life. This positive stress gives us a
feeling of fulfillment and vitality in our everyday
lives. Without it, our lives would start to feel
meaningless and we may start to feel
depressed.
Here are few real life examples of positive stress:
Planning a wedding
Buying your first home
Purchasing your dream car
Getting promoted at work
Finding your true love
Getting in touch with an old friend or lost relative
Going on vacation
Landing your dream job
Stress Warning Signs and Symptoms
Cognitive Symptoms
• Memory Problems
• Inability to concentrate
• Poor Judgment
• Seeing only the negative
• Anxious or racing thoughts
• Constant worrying
Emotional Symptoms
• Moodiness
• Agitation or inability to relax
• Feeling overwhelmed
• Sense of loneliness & isolation
• Depression or general unhappiness
Physical Symptoms
• Aches & pains
• Food Digestion problems
• Nausea &/or dizziness
• Chest pain &/or palpitation
• Frequent colds
• Eating more or less
• Sleeping too much or less
• Using cigarettes or drugs to relax
• Nervous habits(e.g. nail biting)
What's stressful for you may be quite different from what's
stressful to someone else.
For example:
• Sabeera is terrified of getting up in front of people to
perform or speak, while her best friend Samar, lives for the
spotlight.
• Nayyar thrives under pressure and performs best when he
has a tight deadline, while his co-worker, Touseef, shuts
down when work demands escalate.
Things that influence your stress tolerance level
• Your support network
A strong network of supportive friends and family
members can be an enormous buffer against life’s
stressors. On the flip side, the more lonely and isolated
you are, the greater your vulnerability to stress.
• Your sense of control
It may be easier to take stress in your stride if you
have confidence in yourself and your ability to
influence events and persevere through challenges. If
you feel like things are out of your control, you’re
likely to have less tolerance for stress.
• Your attitude and outlook
Optimistic people are often more stress-hardy. They
tend to embrace challenges, have a strong sense of
humor, and accept that change is a part of life.
• Your ability to deal with your emotions
You’re extremely vulnerable to stress if you don’t know
how to calm and soothe yourself when you’re feeling
sad, angry, or overwhelmed by a situation. The ability
to bring your emotions into balance helps you bounce
back from adversity and is a skill that can be learned
at any age.
• Your knowledge and preparation
The more you know about a stressful situation,
including how long it will last and what to expect, the
easier it is to cope. For example, if you go into surgery
with a realistic picture of what to expect post-op, a
painful recovery will be less traumatic than if you
were expecting to bounce back immediately.
Activity: Individual Self Assessment
In the last month how often have you
Never ( 0 )
Almost never ( 1 )
Sometimes ( 2 )
Fairly Often ( 3 )
Very Often ( 4 )
1. Been upset because of
something that happened unexpectedly?
2. Felt that you were unable to control the important things in your life?
3. Felt nervous and “stressed”?
4. Felt unsure about your ability to handle your personal problems?
5. Felt that things weren’t going your way?
6. Found that you could not cope with all the things that you had to do?
7. Been unable to control irritations in your life?
8. Felt that you weren’t on top of things?
9. Been angered because of things that were outside of your control?
10. Felt difficulties were piling up so high that you could not overcome them?
TOTAL SCORE
Score Your stress level
0 to 10
Below average
Congratulations, you seem to be handling life’s stressors well at the moment.
11 to 14
Average
Your life is far from stress-free so now is the time to learn how to reduce your stress to healthier levels.
15 to 18
Medium-High
You may not realize how much stress is already affecting your mood, productivity, and relationships.
19 + High
You’re experiencing high levels of stress. The higher your score, the more damage stress is doing to your mind, body, and behavior.
Stress management
Stress management refers to the wide spectrum of
techniques and psychotherapies aimed at controlling
a person's levels of stress, especially chronic stress,
usually for the purpose of improving everyday
functioning.
Stress Management Techniques
• Organize Yourself
• Love Yourself by giving yourself positive feedback.
Stress Management Techniques(Cont.……)
• Reward Yourself by planning leisure
activities into your life
Stress Management Techniques(Cont.……)
• Exercise Your Body since your health
and productivity depend upon your
body's ability to bring oxygen and food to its cells
Stress Management Techniques(Cont.……)
Stress Management Techniques(Cont.……)
• Procrastination is stressful
Whatever you want to do tomorrow, do today;
whatever you want to do today, do it now.
• Relax Yourself by taking your mind off
your stress and concentrating on breathing and positive thoughts
Stress Management Techniques(Cont.……)
• Take rest as regularly as possible.
Stress Management Techniques(Cont.……)
• Be Aware of YOU.
Stress Management Techniques(Cont.……)
• Feed Yourself / Do Not Poison Your Body
Stress Management Techniques(Cont.……)
Forgive everyone & Be Optimistic