STRESS MANAGEMENT

STRESS
• Similar to tension . . . the
kind you feel when you are
faced with a new, unpleasant
or threatening situation.

The individual’s internal ration

(internal effect) to a pressure
or demand.
 STRESS
• Mental, emotional, or physical tension or
strain. An applied force or system of
forces that tends to deform a body.
 Stressor
• An event (external cause) or situation that
places a demand on a person’s body or mind
and requires one to adjust in some ways.
BIOLOGICAL infections, physical
trauma, disease,
malnutrition, fatigue

PSYCHOLOGICAL threats of physical

harm, attacks on self-
esteem, guilt inducing
attacks on ones belief
system
 SOCIAL

ENVIRONMENTAL

excessive noise,
pollution, economic
pressures, war, etc.
 CHARACTERISTICS OF
STRESSORS
• Negative Event - marital conflict,
separation, job loss
• Positive Event - getting married, having
a baby
 CHARACTERISTICS OF
STRESSORS
• External Event - flat tire,
being promoted
• Internal Stimuli - Anticipation
of an event, thoughts/fears
of an expected surgery,
retirement, visit of in-laws
• Occasional BIG Stressors - easily
recognized & dealt with
• Numerous CHRONIC “small” Stressors -
often go unnoticed but eventually takes its
toll
• Cumulative Effect - the more things you
have to deal with at once, the more
demand is placed on you to adjust or
adopt
• Conscious or Unconscious
• Individualized - for every one there is a
certain limit to just how much a person can
handle at a time
 VARIABLES WHICH MODERATES THE
EXPERIENCE OF STRESS

• TYPE-SEVERITY-FREQUENCY OF
STRESSOR - usual stressors to
catastrophic events, single or
continuous.

• PERCEPTIONS - people react

to their perception of reality
rather than reality itself.
• EXPERIENCE - uncertainty and newness of
situations create stress - gained experience
significantly reduces stress
SOCIAL SUPPORT - buffers the impact of
stress
Lifestyle and Job Stressors

• Too much or too little

work
• Having to perform beyond
one’s experience or
perceived abilities
• Having to overcome
necessary obstacles
• Time pressure or
deadlines
• Keeping up with new
development
Lifestyle and Job Stressors
• Changes in procedures and
policies
• Lack of relevant information,
support and advice
• Lack of clear objectives
• Unclear expectations of one’s
role from boss or colleagues
• Career development stress
– Under-promotion, frustration
and boredom
– Over-promotion beyond
abilities
– Lack of clear plan for career
development
– Lack of opportunity
– Lack of job security
Lifestyle and Job Stressors

• Stress from organization’s

clients
– Pressure from the boss or
top management
– Interference in one’s work
– Demands from clients
– Disruptions of work plans
– The telephone
Lifestyle and Job Stressors

• Personal and family stress

– Financial problems
– Relationship problems
– Ill-health
– Family changes such as
birth, death, marriage or
divorce
TREATMENT OF DEPRESSION

A Medical Treatment
1 Thorough medical assessment
2 Antidepressant drugs
3 Monamine oxidase inhibitors
4 Lithium
5 Electroconvulsive therapy
TREATMENT OF DEPRESSION

B Psychological Treatment
1 Psychotherapy
2 Support and counseling
3 Cognitive therapy
TREATMENT OF DEPRESSION

C Social Treatment
1 Family therapy

2 Group therapy
TREATMENT OF DEPRESSION
D Self Help
1 Try to resolve any life
stresses, usually by
making some social or
behavioral changes in your
life.
2 Try various methods of
countering the symptoms
of depression.
 COMMON STRESS COPING STRATEGIES
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 SELF-TALK TECHNIQUES
• Making positive helping statement to talk oneself
through difficult moments
• Re-defining a distressing task to make it more
manageable, usually by removing the emotional
elements
• Reducing the stress by narrowing the focus
• Addressing stress symptoms
 SELF-TALK TECHNIQUES
• Recognizing that everyone has different ways of
coping with stress
• Self-acceptance/awareness of outside pressures
that may limit performance
• Talking oneself into a helpful response
 MENTAL DISORDERS
Behavioral or psychological syndrome or
pattern in an individual associated with:
1. A painful symptoms (DISTRESS) or
2. Impairment in functioning (DISABILITY)
3. A behavioral, psychological, or biologic
(DYSFUNCTION)…..
 DEPRESSION IS A COMMON
ILLNESS

• Same number as
high blood
pressure
• 1 in 8 people may
need treatment
 COMMON SYMPTOMS OF
DEPRESSION
1. Sleeplessness
2. Change in appetite
3. Sadness
4. Anxiety and restlessness
5. Physical symptoms
6. Fatigue or lack of interest
7. Feeling of guilt or worthlessness
8. Slowed thinking
9. Thoughts of suicide
 SADNESS

• Depressed mood
• Crying spells
• Not sad at all
• Difficulty feelings
into words
ANXIETY & RESTLESSNESS

• Restless and anxious to

the point of agitation
• Impatience and anger
• Less able to deal
• With low level stress
 PHYSICAL SYMPTOMS
• Includes:
headaches,
backaches,
digestive problems,
etc.
• Pain is not “all in
your head”, they are
real symptoms
FATIGUE or LACK OF INTEREST
• No interest in usual activities
• Difficulty to care about things
• Needs a push to get things done
• Little things seem a burden
• Bored
• Feels tired or sluggish all the time
• Reduce interest in sex is common
 FEELINGS of GUILT or
WORTHLESSNESS
• Negative feeling toward
the self, the world around
and the future
• Guilty for things done in
the past
• Feel worthless and being
punished
• Insecurity
• Poor grooming and
hygiene
 SLOWED THINKING

• Difficulty concentrating
• Difficulty to think clearly
• Decisions may be difficult
to make
• Work and daily routine
become less efficient
• Feelings of failure and
disgust
 THOUGHTS OF SUICIDE

• Thoughts and action

related to death may
occur as part of a wish
to end the pain,
suffering and confusion.
 STRESS MANAGEMENT
STRATEGIES
• Individual approaches
– Time management
– Physical exercise
– Relaxation Training
– Social support
 STRESS MANAGEMENT
STATEGIES
• Selection and placement
• Goal setting
• Job redesign
• Participative decision making
• Organizational communications
• Wellness programs
• Stress debriefing
 STRESS MANAGEMENT AT THE
MENTAL PROCESSING LEVEL

• BE PREPARED - to recognize
certain common types of negative
self talk:
– Awfulizing - I.e. I should do something
because if I don’t, it will be awful or
catastrophic or really terrible.
– Jumping to unwarranted or over
generalized conclusion.
 STRESS MANAGEMENT AT THE
MENTAL PROCESSING LEVEL

• BECOME AWARE that

self talk is going on.

Ask - What am I
perceiving & what am I
telling my self
 STRESS MANAGEMENT AT THE
MENTAL PROCESSING LEVEL

• CHALLENGE THE
NEGATIVE SELF TALK
and correct it in some
ways.
STRESS MANAGEMENT AT
THE STRESSOR LEVEL
• REDUCE RECURRENT
INTERPERSONAL
STRESSORS - learn new
skills for better
interpersonal relations,
assertiveness training
STRESS MANAGEMENT AT
THE STRESSOR LEVEL
• CAREFULLY ASSESS YOUR
LIFE - look at your task,
obligations and demands

• START TO ACKNOWLEDGE
THAT YOU HAVE CHOICES -
assume personal responsibility
for life choices and decisions.
 PHYSICAL RESPONSE
• Headache
• Dizziness, Faintness
• Tightness in the throat
• Chest pains
• Pounding heart
• Shortness of breath
• Gut reactions, Diarrhea, Constipation
 SPIRITUAL RESPONSE
• Declining investment in others
• Doubt of value system/religious beliefs
• Questioning major life areas (profession,
employment, etc.)
• Feeling threatened/victimized by others
• Self preoccupation
• Disillusionment
 SPIRITUAL RESPONSE
• Blaming God for what happened
(Kasalanan ng Diyos)
• Attributing the cause of the disaster to God
(Parusa ng Langit/Diyos)
• Resignation/Acceptance (Bahala na and
Diyos/Ipasadiyos)
• Directing one’s anger to God (Walang
Diyos - Anong klaseng Diyos ka?)
 COGNITIVE RESPONSE
• Disbelief, confusion
• Inability to concentrate,
absentmindedness
• Racing thoughts
• Preoccupation
• Difficulty in making
simple decisions
• Paranoia, suspiciousness
 BEHAVIORAL RESPONSE

• Immobility , restless,
overactivity
• Uncalled for
aggressiveness or
irritability
• Accident proness,
suicide
 BEHAVIORAL RESPONSE

• Sleep disturbance
• Loss of appetite, overeating
• Increased smoking, use of
alcohol or medications
• Social withdrawal
• Avoidance behavior
• Crying , inability to talk
 EMOTIONAL RESPONSE
• Fear
• Shock and denial
• Anger, frustration
• Sadness, depression
• Acceptance, resignation
• Helplessness
• Numbness
Managing Stress

• STOP

• START

• CONTINUE
• Questions?

• Thank You!!!