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Stress Management

 Introduction

 What is stress

 Reasons

 Symptoms

 Impact

 Managing Stress
Stress is part of our everyday life.
Living in a fast-paced, technological society with innumerable
demands upon our time, the majority of people can state: “I am
stressed out.”

What is stress?
Where does stress come from?
How can I tell when I am under
What are some of the ways stress
affects my body, my mind, or my
What is Stress
In his book Stress Without Distress, Hans Selye defines
stress as:

“… one’s reaction to life events … the

nonspecific response of the body to any demand
made upon it …”

“Our response to any situation we find

challenging, frightening, or difficult”
• Everyday fact of life

• Stress can be good

• Excessive stress can be harmful

Typical Relationship Between
Performance and Stress
High Too Little StressOptimum StressExcessive Stress
Level of

(poor) Low High

Positive Stress Results
• Enables concentration

• Increases performance

• Energizes you into motion

Negative Stress Results
• Loss of motivation

• Reduces effectiveness

• Physical, mental, and behavioural

What Stresses You Out?
• Money
• Traffic
• Health/Medical issues
• Lack of Free time
• Relationships
– family & friends
• Job related stress:
– work load
– overcrowding
– lack of support
– lack of on the job training
Stress Signs
Physical Stress Signs
• Increased heart rate/ • Stomach or bowel upset
Increased blood
pressure • Headaches

• Muscles tightening • Backaches

• Cold clammy hands • Change in eating habits:

lost of appetite/overeating
• Fatigue
• Restlessness/irritability
• Sleeplessness
• Increased illness
• Longer recovery from
Mental Stress Signs
• Anxiety • Lowered self-esteem

• Forgetfulness • Increased anger

• Depression • Excessive fear

• Apathy/ lack of • Worry

• Decreased self-confidence
• Confusion
Behavioural Signs of Stress
• Hostility • Clumsiness

• Irritability • Withdrawal from usual


• Under/over eating
• Poor performance,
• Decreased ability to concentrate
• Absenteeism,
• Memory problems /forgetfulness
• High accident rates
• Frequent use of cigarettes or
alcohol • Making more mistakes
Impact of Stress
Impact on health of an
• Back pain

• Headaches

• Stomachaches

• Ulcers

• High Blood Pressure

• Heart Attack or Stroke

Impact on the health of an
• Increased health insurance costs

• Lost work days

• Stress-related workers’ compensation claims

• Lower Productivity

Over 75% of industrial accidents are

rooted in stress
How to Manage Stress
Mental Techniques
• Time management

• Organize

• Problem solving

• Think Positive
• Music

• Hobbies

• Play

• Learning

• Vacation
Physical Techniques
• Body Scan – “relax-let go”

• Deep breathing

• Exercise

• Meditation

• Nutrition

• Rest

• Laughter
Workplace Skills
• Delegate

• Anticipate problems

• Be assertive

• Be decisive

• Organize

• Balance work and personal time

Organizational Stress
Management Initiatives
Organisational Initiatives
• Improvements in the physical work
• Changes in Job design

• Changes in workloads and deadlines

• Changes in work schedules,

• More flexible hours

• Increased employee participation

Organisational Initiatives
• Team building

• Time management workshops

• Job burnout workshops

• Training in relaxation techniques

• Career counseling
" Success belongs to those
who can look at the complex
offered by the World
as Inspiration."
Thank You !