November 3, 2022
Conference Room, 305th MC Headquarters,
Brgy. Taugtog, Botolan, Zambales
STRESS
Stress is a part of life
The good news is that stress can be
self-controlled
Stress prepares a person to react to
the causing event/stressor
STRESS RELATED PROBLEMS
Behavioural Problems
a. Alcoholism
b. Promiscuity
c. Gambling
d. Bragging, discipline problems
e. Procrastination
f. Other irrational activities
g. Illegal activities, graft, corruption
STRESS RELATED PROBLEMS
Emotional Problems
a) Anxiety disorders and neuroses
b) Depression
c) Burnout
STRESS RELATED PROBLEMS
Physical Problems
a) Ulcers
b) Diarrhea
c) Headaches
d) Gastrointestinal disorders
e) Cardiovascular disorders
f) Involuntary ticks and other similar disorders
Early Warning Signs Associated
with Stress Related Problems
A significant increase in the drinking of alcoholic
beverages or drug usage
The initiation of a sexual relationship with a
member of the criminal element (prostitutes,
informants, etc.)
An increase in risk taking behavior or an
unrealistic "carefree" feeling towards work
performance.
MANAGEMENT OF STRESS
Exercise and Diet
Relaxation
Training
MANAGEMENT OF STRESS
There are several major sources of
stress;
• Survival stress
• Internally generated stress
• Environmental and job stress
• Fatigue and overwork
Lifestyle and Job Stress
Many of the stresses you experience may
come from your job or from your lifestyle.
These may include:
• too much or too little work
• time pressures and deadlines
• responsibility for people, budgets or
equipment
Lifestyle and Job Stress
• frustration and boredom with current role
• lack of clear plans and goals
• lack of clear plans and goals
• demands from clients
• disruptions to plans
• frustration at having to overcome
unnecessary obstacles
Lifestyle and Job Stress
• financial or relationship problems
• ill-health
• family changes such as birth, death,
marriage or divorce and etc.
RELAXATION EXERCISES
(Stress Reduction)
BREATHING
Centered breathing is essential
Take in a deep breath low into the body
and let it out slowly with a sigh.
The sigh relaxes you. Yawn and let the
breath out with a long sigh.
RELAXATION EXERCISES
(Stress Reduction)
FACE
Smile broadly saying "eeeh" Tighten the
area below your jowls so you feel bulges
on either side of the front of your neck.
Purse your lips strongly and say "oooh"
Repeat 10 times
RELAXATION EXERCISES
(Stress Reduction)
FACE
Screw your face all into the middle. Hold.
Relax. Open eyes and mouth as wide as
you can. Hold. Relax.
Pinch your eyebrows between thumbs
and forefingers. Hold. Release
RELAXATION EXERCISES
(Stress Reduction)
JAW
Tilt your head back slightly, supporting it
at the back with your hands. Push lower
jaw out and up until you feel tension in
chin and throat. Make 20 little upward
thrusts with your jaw. Relax. Repeat three
times
RELAXATION EXERCISES
(Stress Reduction)
NECK
Sit up straight.
Tilt head to one side as if you were trying
to touch your ear to your shoulder. Don't
lift shoulder to ear. Hold for count of five.
Repeat on the other side. Repeat entire
exercise four times.
RELAXATION EXERCISES
(Stress Reduction)
NECK
Facing forward turn head to one side as
far as possible, as if trying to look behind
you. Hold for a count of five. Repeat on
the other side. Repeat entire exercise
four times.
RELAXATION EXERCISES
(Stress Reduction)
NECK
Sit up straight. Roll one shoulder forward
in a wide circular motion making three
complete circles. Repeat rolling
backwards. Repeat entire exercise with
the other shoulder, then with both
shoulders simultaneously.
RELAXATION EXERCISES
(Stress Reduction)
NECK
Reach arm over left shoulder to touch
shoulder blade. Hold for a five count.
Repeat with left arm. Relax. Repeat.
o Clench fists tightly. Let tension go up
the arm into the jaw. Hold. Relax. Shake
out the arm. Let the jaw drop.
RELAXATION EXERCISES
(Stress Reduction)
UPPER BODY
Stretch arms out in front of you, fingers
locked. Push outward with upper arms
and shoulders as if trying to force your
shoulder blades apart. Tuck head to get a
good stretch. Hold for five count. Relax.
Repeat.
RELAXATION EXERCISES
(Stress Reduction)
LEGS AND FEET
Curl toes. Hold. Relax.
Place hands on outside of knees and
press inwards. At the same time try to
force knees apart. Keep up the resistance
to a count of five. Relax. Repeat.
RELAXATION EXERCISES
(Stress Reduction)
SECRET RELAXERS
Steeple your fingertips together and push
as hard as you can for a count of three.
Then, relax.
RELAXATION EXERCISES
(Stress Reduction)
SECRET RELAXERS
With one hand on a table or lectern, push
with your fingertips down hard to a count
of three. Relax. Take a brisk walk before
you speak to burn off nervous energy.
Remember a nervous presenter makes
the audience nervous.
RELAXATION EXERCISES
(Stress Reduction)
SECRET RELAXERS
Hold your hands at your sides with
thumbs and forefingers on each hand
touching. Apply no pressure. You'll be
surprised at how relaxed your upper body
will become. Continue to keep one hand
in this position and use the other for
gestures.
THANK YOU FOR
YOUR
COOPERATION!
