1. Stress management By : Dr.noor

2. Points to be covered : What is stress ? Types of stress ? Effects on health Causes at work Simple test management

3. What is stress ? Non specific response of the body to any demand made upon it. Non specific response of the body to any demand made upon it. Demand : can be threat, challenge or any kind of change which require body to adapt. Demand : can be threat, challenge or any kind of change which require body to adapt. Could be good = eustress Could be good = eustress or bad = distress or bad = distress

4. Reaction to stress : 1. Physical. 2. Mental. 3. Emotional. 4. Behavioral.

5. Causes : External External Internal Internal Or : acute & chronic.

6. Stress effects : C.V.S : HTN, heart diseases. C.V.S : HTN, heart diseases. Immune system. Immune system. Miscarriage. Miscarriage. I.B.S & ulcers. I.B.S & ulcers. Brain : 50% decrease in cognitive performance &in function such as memory Brain : 50% decrease in cognitive performance &in function such as memory

7. Stress management reduce risk of heart attack by 75% in people with heart disease. It increases the effectiveness of treatment & after 6 months = effect of ???

9. Causes of stress at work : Bullying or harassments. Bullying or harassments. Feeling powerless. Feeling powerless. Lack of effective communication. Lack of effective communication. Job security. Job security. Long working hours. Long working hours. Away from family. Away from family. Office politics. Office politics. Rewards. Rewards.

10. Why some people are affected by stress more than others ??

11. Simple test : 1. You could be stressed. 2. You are probably stressed. 3. You are almost certainly stressed. 4. You are definitly stressed. So, what are sings of stress ??

12. Management : 1-Decrease or discontinue caffeine ; 1-Decrease or discontinue caffeine ; By 3 weeks By 1 drink \ day 75-80% effect. 2- Regular exercise : Why it is important ??

13. REMEMBER !! No single remedy applies to all people No single remedy applies to all people Reducing stress susceptibility & removing stressors Reducing stress susceptibility & removing stressors Removing it is ONLY part of solution!! Removing it is ONLY part of solution!! TO MASTER STRESS YOU MUST CHANGE TO MASTER STRESS YOU MUST CHANGE

14. Cont. 3-Relaxation : Stress reaction is automatic BUT relaxation needs to be brought up by intention SELF HYPNOSIS At least 20 min. \ day.

15. Cont. 4- Sleep : Go to bed 30 _ 60 min. Before your regular time. Day time naps “ if timed “

16. Cont. 5- Leisure & timeout : At beginning its good to function well, but with time or being too often = distress !! ((ultradian rhythm)) Leisure Vs Stress ! !

17. Cont. The time for each : work – family – community – self work – family – community – self If work >60% OR self 60% OR self < 10% becarefull !! N.B: leisure is from Latin word { LICERE }: Permission People don’t have leisure bec. they are not giving them selves permission to make time to enjoy it

18. Cont. 6- Realistic Expectation : When realistic = predictable & manageable. ( expect less from people who cant give you what you want ! It makes it easier, not great, just less upsetting )

19. Cont. 7- Reframing : To change the way you look for things Many ways to interpret same situation ( glass of water ! ) There are more than one meaning to the same reality Dr. joel 1986

20. Cont. The way you feel is the way you think !! Always ask why do people do that ? Most people feel compassion > anger !! Reframing doesn’t change external reality, but simply helps people view things differently !!

21. Cont. 8-Belief system : ( men shouldn ’ t show there emotions) Belief & Stress : behavior & conflict. Believes held by others may be just as valid as your own !! They are ONLY opinions !!

22. Cont. 9- Ventilation & Support system : Problem shared is a problem halved !! Listen attentively & show concern & care. WRITING !!!!!!! 10- HUMOR.