Motivational Strategies/

Stress Management
Dr Zubair Shafiq, IUB

13/08/2021

Management and Leadership Training for Principals of Public Sector Colleges of Sahiwal Division
PUNJAB HIGHER EDUCATION COMMISSION
 STRESS?

• STRESS IS THE DEGREE TO WHICH YOU FEEL

OVERWHELMED OR UNABLE TO COPE AS A RESULT OF
PRESSURES THAT ARE UNMANAGEABLE.

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 THREAT & DANGER

Danger: can be seen, often as an imminent physical event.

Threat: perceived in the mind as a potential event

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 STRESS?
• ADRENALINE/NORADRENALINE
 “… is
to prepare the body for the ‘fight or flight’ response in times of stress, i.e. for
vigorous and/or sudden action.”

• Increased heart rate, increasing blood pressure, expanding the air passages of the
lungs, enlarging the pupil in the eye, redistributing blood to the muscles and
altering the body’s metabolism, so as to maximise blood glucose levels (primarily
for the brain)

• Fight, flight, freeze 13/08/2021

 EXAMPLE

• FOR AN ALLIGATOR ATTACKS: FIGHT

• BEAR ATTACK: SLOWLY BACK AWAY, DON’T FIGHT
• FOR LION: DO NOT RUN, BUT STAND TALL AND OPEN YOUR COAT OR
RAISE YOUR ARMS TO LOOK BIG.

• SOURCE: HTTPS://WWW.NYTIMES.COM/2016/06/27/TRAVEL/ANIMAL-ATTACK-
MOUNTAIN-LION-ALLIGATOR.HTML

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 COMMON STRESS ASSOCIATED
DISEASES
• DIMINISHED IMMUNITY • ANXIETY

• HEADACHE • DEPRESSION

• FATIGUE • ADDICTION

• WEIGHT GAIN • INSOMNIA

• HYPERTENSION • IRRITABLE BOWEL SYNDROME

(IBS)
• HEART DISEASE
• DIGESTIVE PROBLEMS

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CAUSES OF STRESS

• EXTERNAL CAUSES

• FAMILY, WORK, FINANCE, SCHOOL, MAJOR LIFE CHANGES, UNFORESEEN EVENTS,

ETC.

• INTERNAL CAUSES

• WORRY, UNCERTAINTY, FEAR, ATTITUDES, UNREALISTIC EXPECTATIONS, ETC.

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 SIGNS & SYMPTOMS OF STRESS

• COGNITIVE
• DECREASED CONCENTRATION, COMPREHENSION, & MEMORY

• BEHAVIORAL
• IRRITABILITY, WITHDRAWAL, VIOLENCE

• EMOTIONAL
• FEAR, ANXIETY, DEPRESSION, FATIGUE

• PHYSIOLOGICAL
• INCREASED BP, HEART RATE, RESPIRATIONS, ETC
• DECREASED IMMUNE RESPONSE
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 FEELINGS VS FACTS

• SEE EVERYTHING AS ‘BLACK & WHITE

• GENERALIZE
• AVOIDANCE/ESCAPE

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PASSENGERS ON THE BUS
 IDEAS FOR COPING

• DEEP BREATHING
• MUSCLE RELAXATION
• MEDITATION
• MAKING AN APPOINTMENT WITH A PROFESSIONAL

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 MOTIVATION

WHAT IS THE MOST COMMON THING

AMONG THE MOST SUCCESSFUL PEOPLE?

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 DIARY

• HOW CAN A DIARY HELP WITH STRESS?

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THANKS

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