Stress Management in Professionals
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This document discusses stress management for professionals and provides various techniques to help reduce and manage stress. It begins by outlining the physical, mental, and social aspects of stress and how to address each. It then discusses stress models like the stress-pressure-resource model and Hanson's stress model. Various causes of work stress are presented along with common stress symptoms. The ABC strategy is introduced as a way to increase awareness of stressors, maintain balance, and gain control over stress. Specific stress management techniques are then outlined, including changing one's thinking, behaviors, and lifestyle. Time management, relaxation methods, and general stress-reducing tips are also presented.
Stress Management in Professionals
- 1. Stress Management In Professionals Shivi Jain VIT University Vellore
- 2. Stress in Nutshell We may be - Physically stressed - Mentally stressed - Socially stressed
- 3. Stress in Nutshell We may have - Physical problems - Mental problems - Social problems
- 4. Stress in Nutshell To prevent stress effects we should - Relax our body - Relax our mind - Have good social atmosphere
- 5. Stress – The simple formula S = P > R Stress occurs when the pressure is greater than the resource
- 6. Why Stress Management? • Stress Related Disorders & Chemical Dependency, lead to great losses to Nation and employer. - lost productivity - increased health care expenses - increased absenteeism - increased accidents
- 7. What Stresses You Out? • Money/bills • Traffic • Job related stress: – Work Load – overcrowding – lack of support – lack of on the job training – Audit Team :-) • Health/Medical issues • Lack of Free time • Relationships – family & friends
- 8. What can Stress lead to? • Low productivity • Anger/frustration • Work related injuries • Lack of concentration • Anxiety • Panic attacks • Depression How you handle stress can mean the difference between being happy and productive ... or frustrated and anxious.
- 9. Hanson’s Stress Model Distress Good stress Stress Efficiency
- 10. EUSTRESS: POSITIVE STRESS • stress level enough to motivate • Brings positive action • Gets the work accomplished.
- 11. DISTRESS: NEGATIVE STRESS • Too high or too low stress levels • body & mind respond negatively to stressors.
- 13. FACTORS INFLUENCING WORK STRESS • The drive for success • Changing work patterns • Working conditions • Overwork • Under-work • Uncertainty • Conflict • Responsibility • Relationships at work • Change at work
- 14. SYMPTOMS OF STRESS 1. Physical symptoms 2. Mental symptoms 3. Behavioural symptoms 4. Emotional symptoms Help! Help!
- 15. 1. PHYSICAL SYMPTOMS • Sleep pattern changes • Fatigue • Digestion changes • Loss of sexual drive • Headaches • Aches and pains • Infections • Indigestion • Dizziness • Fainting • Sweating & trembling • Tingling hands & feet • Breathlessness • Palpitations • Missed heartbeats
- 16. 2. MENTAL SYMPTOMS • Lack of concentration • Memory lapses • Difficulty in making decisions • Confusion • Disorientation • Panic attacks Am I the same person?
- 17. 3. BEHAVIOURAL SYMPTOMS • Appetite changes - too much or too little • Eating disorders - anorexia, bulimia • Increased intake of alcohol & other drugs • Increased smoking • Restlessness • Fidgeting • Nail biting • Hypochondria Let me smoke Out worries.
- 18. 4. EMOTIONAL SYMPTOMS • Bouts of depression • Impatience • Fits of rage • Tearfulness • Deterioration of personal hygiene and appearance I will kill You.
- 19. STRESS CONTROL A B C STRATEGY
- 20. ABC STRATEGY A = AWARENESS What causes you stress? How do you react?
- 21. ABC STRATEGY B = BALANCE There is a fine line between positive / negative stress How much can you cope with before it becomes negative ?
- 22. ABC STRATEGY C = CONTROL What can you do to help yourself combat the negative effects of stress ?
- 23. Stress Management Techniques 1. Change your thinking 2. Change your behaviour 3. Change your lifestyle Change now please!
- 24. 1. Change your Thinking • Re-framing • Positive thinking
- 25. 2. Change your Behaviour a) Be assertive b) Get organised c) Ventilation d) Humour e) Diversion and distraction Yes! I agree.
- 26. 3. Change Your Lifestyle 1. Diet 2. Smoking & Alcohol 3. Exercise 4. Sleep 5. Leisure 6. Relaxation
- 27. TIME MANAGEMENT Time management is most important factor for stress management apart from money and personnel management
- 28. Covey’s Time (Task) Management Matrix© Urgent Not Urgent Important I Crises Pressing Problems Deadline-Driven Projects II Prevention Planning Relationship Building Research Not Important III Interruptions Email Phone Calls Meetings IV Trivia, Busy Work Time Wasters Pleasant Activities
- 29. Tips for Organizing Tasks • Priority order • Task Duration • Category order
- 30. Time Management • Make a list • What MUST be done • What SHOULD be done • What would you LIKE to do • Cut out time wasting • Learn to drop unimportant activities • Say no or delegate
- 31. Ten stress management Tips 1. Recognize the problem 2. Reduce exposure to stressor 3. Keep balance among family, work, leisure & friends
- 32. 4. Organize life more efficiently 5. Learn to relax body
- 33. 6. Learn to relax mind
- 34. 7. Exercise, eat & sleep properly
- 35. 8. Make time for fun
- 36. 9. Express & share your feelings
- 37. 10. Learn to tackle life changes events