1. STRESS MANAGEMENT AT WORK This presentation is compiled by Chakrapani K V from DSCI for M3@The Midweek Motivation Mantra

2. General Awareness What is Stress ? Types of Stresses Individuals Stress origins & body systems Adaptation Syndrome Symptoms

3. WHAT IS STRESS & ITS TYPES Stress is the “wear and tear” our minds and bodies experience as we attempt to cope with our continually changing environment TYPES OF STRESS External Internal I HATE YOU

4. STRESS FEELINGS Worry Tense Tired Frightened Elated Depressed Anxious Anger

5. KINDS OF STRESS NEGATIVE STRESS It is a contributory factor in minor conditions, such as headaches, digestive problems, skin complaints, insomnia and ulcers. Excessive, prolonged and unrelieved stress can have a harmful effect on mental, physical and spiritual health.

6. POSITIVE STRESS Stress can also have a positive effect, spurring motivation and awareness, providing the stimulation to cope with challenging situations. Stress also provides the sense of urgency and alertness needed for survival when confronting threatening situations.

7. THE INDIVIDUAL Everyone is different, with unique perceptions of, and reactions to, events. There is no single level of stress that is optimal for all people. Some are more sensitive owing to experiences in childhood, the influence of teachers, parents and religion etc.

8. SYMPTOMS OF STRESS Physical symptoms Mental symptoms Behavioural symptoms Emotional symptoms

9. PHYSICAL SYMPTOMS Sleep pattern changes Fatigue Digestion changes Loss of sexual drive Headaches Aches and pains Infections Indigestion Dizziness Fainting Sweating & trembling Tingling hands & feet Breathlessness Palpitations Missed heartbeats

10. MENTAL SYMPTOMS Lack of concentration Memory lapses Difficulty in making decisions Confusion Disorientation Panic attacks

11. BEHAVIOURAL SYMPTOMS Appetite changes - too much or too little Eating disorders - anorexia, bulimia Increased intake of alcohol & other drugs Increased smoking Restlessness Fidgeting Nail biting Hypochondria

12. EMOTIONAL SYMPTOMS Bouts of depression Impatience Fits of rage Tearfulness Deterioration of personal hygiene and appearance

13. STRESS RELATED ILLNESSES Stress is not the same as ill-health, but has been related to such illnesses as; Cardiovascular disease Immune system disease Asthma Diabetes

14. EFFECT OF STRESS ON HEALTH Digestive disorders Ulcers Skin complaints - psoriasis Headaches and migraines Pre-menstrual syndrome Depression

15. FACTORS INFLUENCING WORK STRESS The drive for success Changing work patterns Working conditions Overwork Under-work Uncertainty Conflict Responsibility Relationships at work Change at work

16. CHANGING WORK PATTERNS Many people feel lucky to have a job. Unemployment, redundancy, shorter working weeks, new technology affect emotional and physical security. No more jobs for life, more short - term contracts. Financial and emotional burnout is increasing among all levels.

17. WORKING CONDITIONS Physical and mental health is adversely affected by unpleasant working conditions, such as high noise levels, lighting, temperature and unsocial or excessive hours.

18. OVERWORK Stress may occur through an inability to cope with the technical or intellectual demands of a particular task. Circumstances such as long hours, unrealistic deadlines and frequent interruptions will compound this.

19. UNDERWORK This may arise from boredom because there is not enough to do, or because a job is dull and repetitive.

20. UNCERTAINTY About the individuals work role - objectives, responsibilities, and expectations, and a lack of communication and feedback can result in confusion, helplessness, and stress.

21. CONFLICT Stress can arise from work the individual does not want to do or that conflicts with their personal, social and family values.

22. RESPONSIBILITY The greater the level of responsibility the greater the potential level of stress.

23. RELATIONSHIPS AT WORK Good relationships with colleagues are crucial. Open discussion is essential to encourage positive relationships.

24. CHANGES AT WORK Changes that alter psychological, physiological and behavioural routines such as promotion, retirement and redundancy are particularly stressful.

25. External Stresses - Organisational Company take over Reductions / layoffs Major reorganisation Company sale / relocation Employee benefit cuts Mandatory overtime required Little input into decisions Mistake consequences severe Workloads vary Fast paced work React to changes Advancement difficult Red tape delays jobs Insufficient resources Pay below going rate Technology changes Employee benefits poor Workplace conditions Consistent poor performance

26. RECOGNISE THE PROBLEM The most important point is to recognise the source of the negative stress. This is not an admission of weakness or inability to cope! It is a way to identify the problem and plan measures to overcome it.

27. STRESS CONTROL ABC STRATEGY A = AWARENESS What causes you stress? How do you react?

28. ABC STRATEGY B = BALANCE There is a fine line between positive / negative stress How much can you cope with before it becomes negative ?

29. ABC STRATEGY C = CONTROL What can you do to help yourself combat the negative effects of stress ?

30. Change your Thinking Re-framing Re-framing is a technique to change the way you look at things in order to feel better about them. There are many ways to interpret the same situation so pick the one you like. Re-framing does not change the external reality, but helps you view things in a different light and less stressfully.

31. Change your Thinking Positive Thinking Forget powerlessness, dejection, despair, failure Stress leaves us vulnerable to negative suggestion so focus on positives; Focus on your strengths Learn from the stress you are under Look for opportunities Seek out the positive - make a change.

32. Change your Behaviour Be assertive Get organised Ventilation Humour Diversion and distraction

33. Be Assertive Assertiveness helps to manage stressful situations, and will, in time, help to reduce their frequency. Lack of assertiveness often shows low self - esteem and low self - confidence. The key to assertiveness is verbal and non - verbal communication. Extending our range of communication skills will improve our assertiveness.

34. Equality and Basic Rights 1) The right to express my feelings 2) The right to express opinions / beliefs 3) The right to say ‘Yes/No’ for yourself 4) Right to change your mind 5) Right to say ‘I don’t understand’ 6) Right to be yourself, not acting for the benefit of others

35. Being Assertive Being assertive involves standing up for your personal rights and expressing your thoughts, feelings and beliefs directly, honestly and spontaneously in ways that don’t infringe the rights of others.

36. Assertive People Respect themselves and others Take responsibility for actions and choices Ask openly for what they want Disappointed if ‘want’ denied Self - confidence remains intact Not reliant on the approval of others

37. Assertive Skills Establish good eye contact / don’t stare Stand or sit comfortably - don’t fidget Talk in a firm, steady voice Use body language ‘I think’ / ‘I feel’ ‘What do you think?’ ‘How do you feel ?’ Concise and to the point

38. Benefits Higher self-esteem Less self-conscious Less anxious Manage stress more successfully Appreciate yourself and others more easily Feeling of self-control

39. Get Organised Poor organisation is one of the most common causes of stress. Structured approaches offer security against ‘out of the blue’ problems. Prioritising objectives, duties and activities makes them manageable and achievable. Don’t overload your mind. Organisation will help avoid personal and professional chaos.

40. Time Management Make a list What MUST be done What SHOULD be done What would you LIKE to do Cut out time wasting Learn to drop unimportant activities Say no or delegate PROPER VENTILATION FACILITY

41. Humour Good stress - reducer Applies at home and work Relieves muscular tension Improves breathing Pumps endorphins into the bloodstream - the body’s natural painkillers

42. Diversion and Distraction Take time out Get away from things that bother you Doesn’t solve the problem Reduce stress level Calm down Think logically

43. Relaxation Techniques The information below briefly describes several relaxation techniques. To learn more about these relaxation techniques, please visit the LAC Blackboard website, which has links to various websites. 1.Meditation: this technique involves focusing on something unchanging (such as a spot on the wall) or something repetitive (such as repeating a word – a mantra). Then you realize your mind has wandered, merely return to repeating the word. 2. Imagery: Imagery can be guided or unguided. When guided, someone else determines which image you should keep in mind when trying to relax. When unguided, you decide what image would be relaxing. If possible, it is best to choose your own image since you have a better idea of what you find relaxing than does someone else. Some images people generally find relaxing are sunshine warming the body, a day at the beach, a rippling lake, a walk in the woods, the surf rolling on the shore, birds flying through the air, a carpeted room warmed by a fire, and a sailboat floating on the water.

44. Relaxation Techniques 3. Autogenic Training: Autogenic training requires you to imagine your arms and legs feel heavy, warm and tingly. By doing this, blood flow increases to these body parts due to a dilation (widening) of blood vessels in the arms and legs. This is part of the relaxation response. After the body is relaxed this way, the mind is calmed by adding images of relaxing scenes. Imagery that is part of autogenic training is called autogenic mediation. 4. Progressive Relaxation: Progressive relaxation teaches the sensation of muscular contraction by focusing attention on the feeling of the muscles as they are tensed throughout the body. It then teaches the sensation to your more tense parts. The relaxed sensation can be imagined to be a warm ball that travels to various bodily locations warming and relaxing them. 5. Diaphragmatic Breathing: Relaxed breathing occurs as a result of the diaphragm expanding, as opposed to stressful breathing that is a function of the chest expanding. Relaxed breathing is called Diaphragmatic Breathing. To try Diaphragmatic Breathing, lie on your back and place your hands on your abdomen. As you breathe you should feel your abdomen rise and your chest remain fairly stable.

45. Relaxation Techniques 6. Quieting Reflex: With practice, this technique is said to relax a person in just six seconds. The Quieting Reflex is done as follows: o Think about something that makes you afraid or anxious. o Smile inside. This breaks up the anxious facial muscle tension. o Tell yourself, “I can keep a calm body in an alert mind.” o Let your jaw go loose as you exhale, keeping your lower and upper teeth slightly apart. o Imagine heaviness and warmth moving throughout your body, from head to toe.

46. Tips to Reduce Stress Organize your life: ¨ Manage your time ¨ Make to do lists ¨ Plan ahead ¨ Set mini goals ¨ Learn to Plan Practice Relaxation:¨ Meditation ¨ Deep Breathing ¨ Get a Massage ¨ Visualization ¨ Take a Bath ¨ Try saying the Serenity Prayer Stretch ¨ Stand up and reach up ¨ Neck stretch: roll your head in a half circle, starting at one side, then dropping your chin to your chest, then to the other side ¨ Watch a cat stretch and do the same Take a break ¨ Breath deeply ¨ Sit back and relax ¨ Do something you love ¨ Read a good book ¨ Change your surroundings ¨ Learn to Play Communicate: ¨ Express your emotions ¨ Talk to a friend ¨ Eliminate negative talk ¨ Laugh