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Stress Management Presentation - DNV
Stress Management Presentation - DNV
Management
What doesnt KILL you will only
make you STRONGER.
Program Outline
I.
Understanding Stress
II.
Effects of Stress
UNDERSTANDING
STRESS
What is Stress?
Importance, significance,
or emphasis placed on
something
An applied force or system
of forces that tends to
strain or deform a body
What is Stress?
Dr. Hans Selye Father of Stress
Theory
"the nonspecific response of the
body to any demand made upon it."
stress is not necessarily something
bad it all depends on how you
take it.
What is Stress?
Dr. Richard S. Lazarus
Stress is a condition or feeling
experienced when a person perceives that
demands exceed the personal and social
resources the individual is able to
mobilize.
Eustress enhances function
Distress detrimental to function
Stress:
A matter of judgment
In becoming stressed, people must
therefore make two main judgments:
They must feel threatened by the
situation, and
They must doubt that their
capabilities and resources are
sufficient to meet the threat.
EFFECTS OF
STRESS
Common Symptoms
of Stress
Physical: fatigue, headache, insomnia,
muscle aches/stiffness (especially
neck, shoulders and low back), heart
palpitations, chest pains, abdominal
cramps, nausea, trembling, cold
extremities, flushing or sweating and
frequent colds.
Common Symptoms
of Stress
Mental: decrease
in concentration
and memory,
indecisiveness,
mind racing or
going blank,
confusion, loss of
sense of humor.
Common Symptoms
of Stress
Emotional: anxiety,
nervousness,
depression, anger,
frustration, worry,
fear, irritability,
impatience, short
temper.
Common Symptoms
of Stress
Behavioral: pacing, fidgeting, nervous
habits (nail-biting, foot-tapping),
increased eating, smoking, drinking,
crying, yelling, swearing, blaming and
even throwing things or hitting.
Physiological Response
to Stress
Adrenaline (Epinephrine) and other hormones are
released to intensify body functions
Increases breathing, heart rate and blood
pressure
Rapid production of ENERGY
Other hormones shut down functions unnecessary
during the emergency
Growth, reproduction and the immune system
all go on hold
Effects of Stress on
the Body
Immune System
Lower resistance to infection and diseases
Free radical-damage to DNA
Cardiovascular System
Impaired heart function; hypertension
Central Nervous System
Anxiety, depression, fatigue
Physical Properties
Accelerated aging process
Short Term
Performance Effects
Interferes with clear judgment and makes it
difficult to take the time to make good decisions.
Can seriously reduce your enjoyment of your work
Gets in the way of fine motor control.
Causes difficult situations to be seen as a threat,
not a challenge.
Damages the positive frame of mind you need for
high quality work
Consumes mental energy in distraction, anxiety,
frustration and temper. This is energy that should be
devoted to the work in hand.
Long Term
Performance Effects
Worry or anxiety
Effects of Stress
Gone Out of Control
Fatigue and Exhaustion
Depression
Burn Out
Breakdown
TAKE
STRESS
SERIOUSLY!
ACTIVITY
Lets take
the
Stress
Symptoms
Checklist
Nabuburn-out ka ba?
Yes or No?
1.
2.
3.
4.
5.
6.
7.
8.
SOURCES OF
STRESS
Sources of Stress
Survival Stress
Internally generated
stress & Anxiety
Survival Stress
When you are in a physically or
emotionally threatening situation your
body adapts to help it react more
effectively to meet the threat. This is
controlled mainly by release of
adrenaline.
Internally Generated
Stress
Personality
Deadline High
Perfectionism
Excessive SelfEffacement
Anxiety
Noise
Pollution
Nicotine
A particularly unpleasant
source of stress comes from
'Hurry Sickness.
STRESS
MANAGEMENT
TECHNIQUES
STRESS MANAGEMENT
TECHNIQUES
The strategies for stress management revolve around
these basic principles:
1.
STRESS MANAGEMENT
TECHNIQUES
When you think hard, the neurons of your brain function more
intensely. As they do this they build up toxic waste products
that cause foggy thinking in the short term, and can damage
the brain in the long term. By exercising you speed the flow of
blood through your brain, moving these waste products faster.
Progressive Muscle
Relaxation (PMR)
Great technique for reducing overall
body tension
Tensing and relaxing all the muscle
groups in your body
Difficulty: EASY
Time Required: 5 minutes
Progressive Muscle
Relaxation (PMR)
What you need:
A comfortable, quiet place
Some privacy
A little free time
Progressive Muscle
Relaxation (PMR)
1.
Progressive Muscle
Relaxation (PMR)
2. Begin by tensing all the muscles in
your face. Make a tight grimace,
close your eyes as tightly as
possible, clench your teeth, even
move your ears up if you can. Hold
this for the count of eight as you
inhale.
Progressive Muscle
Relaxation (PMR)
3. Now exhale and relax completely.
Let your face go completely lax, as
though you were sleeping. Feel the
tension seep from your facial
muscles, and enjoy the feeling.
Progressive Muscle
Relaxation (PMR)
4. Next, completely tense your neck
and shoulders, again inhaling and
counting to eight. Then exhale and
relax.
Progressive Muscle
Relaxation (PMR)
5. Continue down your body, repeating the
procedure with the following muscle
groups:
chest
abdomen
entire right arm
right forearm and hand (making a fist)
right hand
entire left arm
Progressive Muscle
Relaxation (PMR)
Progressive Muscle
Relaxation (PMR)
6. For the shortened version, which
includes just four main muscle
groups:
face
neck, shoulders and arms
abdomen and chest
buttocks, legs and feet
Progressive Muscle
Relaxation (PMR)
My Personal Stress
Management Program
I will
I will
I will
STOP
START
CONTINUE
older.
- Hans Selye
Gracias!