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STRESS MANAGEMENT

A presentation about stress and its management at the workplace.
by

Hadiyyeh Zohoori-Dossa

on 31 December 2015

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Transcript of STRESS MANAGEMENT

What is Stress?
There are many definitions:
Identify
your

Triggers/Causes

Tiredness / Fatigue
Muscle tension/pain and headaches
Sleep difficulties / Insomnia
STRESS MANAGEMENT
Hadiyyeh Zohoori-Dossa
M.Sc. Counselling
M.Sc. Nutrition

The body's reaction to a change that requires a physical, mental or emotional adjustment or response. Stress can come from any situation or thought that makes you feel frustrated, angry, nervous, or anxious.
Your body's way of responding to any kind of demand. It can be caused by both good and bad experiences.
Is stress management about managing the causes or the effects?
Or both?
Bullying or harassment, by anyone, not necessarily a person's manager
Feeling powerless and uninvolved in determining one's own responsibilities
Continuous unreasonable performance demands
Lack of effective communication and conflict resolution
Lack of job security
Long working hours
Excessive time away from home and family
Office politics and conflict among staff
A feeling that one's reward is not commensurate with one's responsibility
Working hours, responsibilities and pressures disrupting life-balance (diet, exercise, sleep and rest, play, family-time, etc)
Loss of appetite
Poor concentration or poor memory retention
Performance dip
Uncharacteristic errors or missed deadlines
Irritability / Anger / Mood swings
Violent or anti-social behaviour

Emotional outbursts
Alcohol or drug abuse
Nervous habits
Conditions stemming from demands exceeding capacity
Therapeutic Strategies:
Lifestyle Strategies:
ABCs of Diet Planning:
Adequacy
Balance
Calorie Control
Nutrient Density
Moderation
Variety

Good:
Fresh fruits and vegetables
Complex and whole plant-based carbohydrates
Plant-based fats
Omega-3 fats
Varied protein sources
Fiber
Water

Bad:
Processed, packaged, canned , preserved foods
Animal Fats
Excess salt and sugar
Excess caffeine, tobacco, alcohol
Excess medication

Ideal – one hour every day
Minimum – ½ hour 3 days a week
Specific, Attainable, Forgiving

Release chemicals in our brain and body
Distracts us from the causes of stress
Warms and relaxes cold, tight muscles
Maintains a health body which reduces stress susceptibility
Stress and Exercise
Stress and Diet
Average person requires 8 hours every night
Napping during the day
Balance work with family/recreation
2-4 weeks annual vacation every year

Vital for healthy mind and body
Recharges, energises, relaxes
Stress and Rest:
Stress Inoculation
Education / Information Giving:
Understanding your Reaction Framework
Tailored Coping Skills
Direct-Action Coping Skills
Collect Facts
Identify Escape Routes
Palliative Strategies
Mental Relaxation
Physical Relaxation
Cognitive Coping Skills:
Preparing
Confronting
Coping
Rewarding
Application of all Coping Skills to:
Current Problem Situations
Potential Problem Situations
Meditation, Movement and Spirituality Strategies:
Diaphragmatic Breathing
http://sydney.edu.au/current_students/counselling/download-docs/breathing-exercises.mp3
Muscle Relaxation
http://sydney.edu.au/current_students/counselling/download-docs/progressive-muscle-relaxation.mp3
Visualization
http://sydney.edu.au/current_students/counselling/download-docs/visualization-for-relaxation.mp3
Spirituality
Religion
Prayer
Meditation
No Religion
Beliefs/Values/Virtues
Effective Communication
Problem Solving
Conflict Resolution
Reframing
Cognitive Restructuring
Self-Management
Support Group
Patience
Contentment
Thankfulness
Tolerance
Peace/Calm
both with self
and others
Courage
Know
your
Symptoms/Effects

So is Stress Subjective?
Change Strategies
Truthfulness
Forgiveness
Joyfulness
(Prezi Demo)
E.P.C.
REBT. B. R.
R.S.
SA.EQ
Full transcript