1. Stress Management Presented By “An Ordinary Mortal “

2. Stress Management General Awareness Symptoms of Stress
Stress Origins & Body System
Types of Stress
Adaptation Syndrome
Costs of Stress
Coping Strategies
Stress Management Techniques
An Ordinary Mortal

3. General Awareness What is Stress ?
Anything that poses a challenge or a threat to our well-being is a stress. 
Stress is the reaction people have to excessive pressure or other types of demand placed upon them. It arises when we think that we cannot cope.
Stress is the ‘wear & tear’ our minds and bodies experience while trying to cope with our continually changing environment.
An Ordinary Mortal

4. Body Symptoms Worry Tension Depression Anger Anxiety Exhaustion
Panic Attack
Irritability
Loss of sleep
Head ache
Chest Pain
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5. Origins of Stress External Internal Physical Environment
Social Interaction
Organisational
Major Life Events
Daily Hassles
Lifestyle choices
Negative Self Talk
Mind Traps
Personality Traits
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6. Stress Response
The fight-or-flight response (also called hyperarousal, or the acute stress response) is a physiological reaction that occurs in response to a perceived harmful event, attack, or threat to survival. When activated, sequences of nerve cell firing occur and hormones are released into our bloodstream. These patterns of nerve cell firing and chemical release cause our body to undergo a series of very dramatic changes.
An Ordinary Mortal

7. Effects of Stress on Body
Endocrine System
Stress response in controlled by the Endocrine system.
Demands on the physical and mental systems of the body result in hormone secretion
Endocrine System Responses
Increased Pupil Dilation
Perspiration
Increased Heart Rate
Rapid Breathing
Tense Muscles
Increased Mental Alert
An Ordinary Mortal

8. Biology of Stress Adrenaline
It is produced by the adrenal glands after receiving a message from the brain that a stressful situation has presented itself. It is largely responsible for the immediate reaction we feel when stressed. Adrenaline increases your heart rate, elevates your blood pressure and boosts energy supplies.
Norepinephrine
The primary role of norepinephrine, is arousal. It makes us become more aware, awake, focused. We are just generally more responsive. It also helps to shift blood flow away from areas where it might not be so crucial, like the skin, and toward more essential areas at the time, like the muscles, so we can flee the stressful scene.
An Ordinary Mortal

9. Biology of Stress Cortisol This is a Steroid hormone.
First, a part of the brain has to recognize a threat. It then sends a message to another part of the brain, which releases corticotropin-releasing hormone (CRH). CRH then tells the pituitary gland to release adrenocorticotropic hormone (ACTH), which tells the adrenal glands to produce cortisol. 
It helps to maintain fluid balance and blood pressure, while regulating some body functions that aren't crucial in the moment, like, immunity, digestion and growth. It increases sugars (glucose) in the bloodstream, enhances your brain's use of glucose and increases the availability of substances that repair tissues.
Too much cortisol can suppress the immune system, increase blood pressure and sugar, produce acne, contribute to obesity and more.
An Ordinary Mortal

10. General Adaptation Syndrome
“Every stress leaves an indelible scar, and the organism pays for its survival after a stressful situation by becoming a little older.” - Hans Selye
Stage 1 – Alarm
The body responds to the distress signal sent to the brain with a burst of energy to help deal with the stressor.
Stage 2 – Resistance
Once our body initially responded to the stress, it will continue to maintain a level or alertness to help fight or adapt to the stressor. 
Stage 3 – Exhaustion
If the stress continues long enough or intensely enough without resolution , exhaustion sets in when energy gets depleted
An Ordinary Mortal

11. Types of Stress Negative Stress –
In short Term this contributes to minor conditions like headache , digestive problem , skin problem ,insomnia and ulcer.
Excessive ,prolonged and unrelieved stress can have a harmful effect on mental , physical and spiritual health.
Positive Stress –
Spurs motivation and awareness providing stimulation to cope with challenging situation.
Also provides sense of urgency needed for survival when confronted with threatening situations.
An Ordinary Mortal

12. Handling Stress - Recognise
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.
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13. Stress Control A = Awareness B = Balance C = Control ABC Strategy
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14. Stress Management Techniques
Change your Thinking
Change your Behaviour
Change your Lifestyle
An Ordinary Mortal

15. Change Your Thinking
Re-framing
Positive Thinking
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16. Change Your Behaviour Be Assertive Get Organised Ventilation Humour
Diversion And Disttraction
An Ordinary Mortal

17. Change Your Lifestyle Diet Smoking & Alcohol Exercise Sleep Leisure
Relaxation
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18. Stress Relieving Activities
Breathing Exercise
Deep breathing with focus on inhaling and exhaling only
Help from Colleagues
What I need my colleagues to do when I’m stressed is …. (fill in the blank)
What I need my colleagues NOT to do when I’m stressed is … (fill in the blank)
Truth or Dare
Truth – Answer a question truthfully
Dare – Perform
Taking a Break
Take your mind away from the source of worry and mentally transport yourself to a happy memory or imagination.
An Ordinary Mortal

19. Thank You
An Ordinary Mortal