Stress Management
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The document discusses stress, defining it as the response to perceived demands exceeding one's ability to cope, and highlights its dual nature as both protective and harmful. It outlines symptoms and sources of stress, the characteristics of aggressive, passive, and assertive behavior, and offers tips for stress management and prevention. Additional sections cover burnout, its signs, and personal strategies for managing stress effectively.
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Stress Management
- 2. What is Stress? Stress is the “psychological, physiological and behavioral response by an individual when they perceive a lack of equilibrium between the demands placed upon them and their ability to meet those demands, which, over a period of time, leads to ill-health” (Palmer, 1989)
- 3. Stress: Helpful or Harmful? Helpful Because: • Historically, stress acted as a protective mechanism that warned us of danger • Natural reaction that told us when to run • It increases our awareness and improves physical performance in short bursts Harmful Because: • Repetitive Exposure Leads to Psychological and Physical Health Issues viz: – Cardiovascular Disease – Diabetes – Anxiety – Depression
- 5. Examples of Stressors • School – Homework, Too Much Information, Exams, Unhealthy Competition In Class • Work: – Deadlines, A Pressuring Boss, Lazy Colleagues, Biting Off More Than You Can Chew • Family: – An Unhappy Spouse, Bickering Parents, Troublesome Children • Relationship: – Inadequate Communication, A Needy Partner • Legal • Finances: – Bills, Fees, Retirement • Health /Illness: – Ill Health, Physical Or Mental Challenges • Living Situation: – Uncomfortable, Unhygienic, Living With In-laws • Environment: – Competitive, Insecure, Peer Pressure
- 6. Effects on Mind Worrying Impaired Judgment Indecision Nightmares Negativity Muddled Thinking
- 7. Effects on Body Headaches Frequent Illness Fatigue Muscle Spasms Breathing Problems Weight Loss / Gain
- 8. Behaviour Accident Prone Loss Of Appetite Over Eating Insomnia Drinking Smoking
- 10. ASSERTIVENESS
- 11. Characteristics Of Aggressive People Are loud, bossy and pushy Get their way, no matter what React instantly Like to get even Don’t care about feelings Give vice-like handshakes Believe that winning is everything
- 12. Characteristics Of Passive People Have trouble saying “No” Do whatever others ask, even if it’s very inconvenient Get “stepped on” a lot Talk softly and don’t stand up for their rights They’re not even sure if they have any rights Do anything to avoid conflict Are taken advantage of. They get resentful but don’t tell anyone
- 13. Characteristics Of Assertive People Are firm and direct Don’t blame others but take full responsibility for their own feelings Concentrate on the present Can express their needs and feelings calmly and easily Are confident about who they are Speak firmly and make eye contact Respect others’ rights and expect the same in return
- 14. Assertiveness Bill of Rights I Have The Right To Say “No” Be Treated With Respect Express My Needs, Feelings, Thoughts And Ideas Be Proud Of My Accomplishments Disagree In A Respectful Manner Feel And Express Anger Get Help When I Need It Feel Supported
- 15. Assertiveness Actions Your Need To Change Actions 01 02 03 04 05 06 07 08 Recognize Take Care Of Yourself Enhance Your Confidence Have A Positive Outlook Faith Challenge Convey The Impression Learn Physical, Intellectual, Social And Emotional Needs Know What You Can Do And What You Want See The Glass As Half Full, Rather Than Half Empty In Your Ability To Make Good Things Happen Your Irrational Beliefs That You Are In Charge And Entitled To Lead To Confront And Say “No.”
- 16. ANXIETY
- 17. The Pendulum Clock Theory
- 18. Mindfulness: The Magic Mantra Mindfulness Means Directing All Of Your Attention And Awareness To The Present • Practice Mindful Eating • Be Mindful in Your Interactions • Engage in Activities Mindfully • Pause Throughout the Day
- 19. BURNOUT
- 20. Stress vs. Burnout Stress Burnout Unavoidable Avoidable Our Natural Response Accumulation of Excessive Stressors Over Time Characterized by Over engagement Characterized by Disengagement Produces Urgency and Hyperactivity Produces Helplessness and Hopelessness Loss of Energy Loss of Motivation, Ideals and Hope Leads to Anxiety Disorders Leads to Detachment and Depression Primary Damage is Physical Primary Damage is Emotional May Kill Someone Prematurely May Make Life Seem Not Worth Living Source: Stress and Burnout in Ministry
- 21. Burnout Signs: Physical & Emotional Physical • Feeling Tired and Drained Most of the Time • Lowered Immunity, Getting Sick a Lot • Frequent Headaches, Back Pain, Muscle Aches • Change in Appetite or Sleep Habits Emotional • Sense of Failure and Self-doubt • Feeling Helpless, Trapped, and Defeated • Detachment, Feeling Alone in The World • Loss Of Motivation • Increasingly Cynical and Negative Outlook • Decreased Satisfaction and Sense of Accomplishment
- 22. Burnout Signs: Behavioural Behavioural • Withdrawing from Responsibilities • Isolating Yourself from Others • Procrastinating, Taking Longer to Get Things Done • Using Food, Drugs, or Alcohol to Cope • Taking Out your Frustrations on Others • Skipping Work or Coming in Late and Leaving Early
- 25. Stress Management Tips • Identify the Sources of Stress in your Life • Practice the 4 A’s Of Stress Management – Avoid – Alter – Adapt – Accept • Get Moving • Connect to Others • Make Time for Fun and Relaxation • Manage your Time Better • Maintain a Stress Journal • Maintain Balance with a Healthy Lifestyle • Learn to Relieve Stress in the Moment
- 26. What caused your stress (make a guess if you’re unsure) 01 Cause How you felt: Physically and Emotionally 02 Feeling Stress Journal Helps identify regular stressors, deal with them by beginning to see patterns
- 27. How you acted in response? 03 Action What you did to make yourself feel better? 04 Result Stress Journal Helps identify regular stressors, deal with them by beginning to see patterns
- 28. 13 Ways to Prevent & Relieve Stress 1. Keep a positive attitude 2. Accept that there are events that you cannot control 3. Be assertive: – Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive – learn to say no to requests that would create excessive stress in your life 4. Learn and practice relaxation techniques 5. Exercise regularly 6. Eat healthy, well-balanced meals 7. Learn to manage time more effectively 8. Make time for hobbies, interests, and relaxation. 9. Get enough rest and sleep 10. Say “No” to Alcohol, Smoking and Drugs 11. Practice Assertiveness and Learn to Say “No” 12. Spend time with those you enjoy 13. Seek treatment with a psychologist, if required
- 29. How I Personally Manage Stress? • Plan Ahead • A Teetotaller All My Life • Focus on The Moment • Get a Good Sleep • Eat Healthy & Brisk Walks Everyday • Focus on Needs; Avoid Wants • Ignore What People Will Say • No Involvement in Small Talk, Religion or Politics • Change What I Cannot Tolerate and Tolerate What I Cannot Change
- 30. Exercise to De-stress • Decreases Stress Hormones • Increases Endorphins, our Body's ‘Feel-good’ Chemicals • Distracts From Negative Thoughts And Emotions • Take Mind Off Problems • Promotes Confidence • Helps In: – Losing Weight – Toning the Body • Maintain A Healthy Glow And A Smile • Good Source Of Social Interactions • Promotes Better Mental Health • Lower Physiological Reactivity Toward Stress
- 31. Wise Quotes
- 32. QUESTIONS?