Stress_Management_Presentation_revised.ppt

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1. Stress Management
Workshop
Prime Cure Facilitator:
W/roBERHAN WONDEMU
CounselingPsychologist
You’re in safe hands

2. Objectives
At the end of the session participants should be
able to:
Describe meaning and definition of Stress
Describe potential symptoms of stress
List potential Causes of Stress
List potential effects of stress
Identify the stressors and symptoms in their own
lives and reflect on them
Explain alternative coping mechanisms for stress
Select and design Personally adaptive coping
mechanisms

3. What is Stress?
Question:
What is your perception
of the meaning of
stress?

4. Definitions of Stress
Stressisthereactionofthebodyandthe
mindwhenfacedwithchallengesorthreats
“Stressarisesinanyevent,situationor
circumstanceoccurringinanindividual’s
environment,whichisperceivedbythe
individualtobethreateninghis/her
wellbeingandhealthyfunctioning”
-Lazarus & Folkman(1984)
Stress therefore has a physical,
Psychological and Spiritual impact

5. Definitions of Stress (cont.)
Stressisourmental,emotional,physical&
behavioralresponsetoanxiety-producing
events.Thisresultsinstrain,pressureor
tension.
Stressisanythingthatpushesusawayfrom
equilibrium:whichisalackofcomfortin
anyevent-beitphysical,emotional,social
and/orspiritual.

6. Types of Stress
POSITIVE STRESS = EUSTRESS
notallstressisbad,itcanbeviewedas
‘stimulationtogrowthanddevelopment…itis
challengeandvariety,itisthespiceoflife’
(HansSelye)
i.e.forward-moving,goal-orientedandachieves
something
NEGATIVE STRESS = DISTRESS
existswherethereisaperceivedimbalance
betweendemandsandourabilitytomeetthese
demands
i.e.eventsthatdisruptlifeandrequiressome
formofactiontoresolve
Everyday
Weallexperienceminorstressesinour
lives…workandhomeresponsibilities.

7. How Do You View Stress?
“Tobewithoutstressistobedead”
(Glass&Singer,1972)
Itiscommontoassumethatstressis
alwaysbad,oracompletelackofitis
ideal.
Itisbecauseofstresspeoplelearnhowto
adjustortoadopttotheenvironment.
Too Little = Boredom
Too Much = Burnout

8. The Stress Process
Individualsreactdifferentlytostressfulsituations:
Wetendtothinkofstressascausedbyexternal
events,howeveritmaybethewayinwhichwe
interpretandreacttoeventsthatmakethem
stressful.
STRESSOR
PERCEPTION OF SITUATION
STRESS RESPONSE

9. Causes of Stress

10. Think of the last time that you were
stressed.
Do you remember what the stressor
was?
•Spiritual
•Personal
•Environmental
Identify & List some of the causes
of stress in your personal life and
work situations (as an employee of
World Vision)

11. Sources of Personal Stress
Spiritual
Devil’s attacks/Spiritual Warfare
Poor devotion and reflection time
Unable to understand what the will of
God is in our lives
Sinful lifestyle
Poor relationships with others that
impair our relationship with God.
Wrong perceptions about God and
the world around us

12. Sources of Personal Stress
Personal/Internal:
Frustration (Failure to cope with
daily demands of life)
Homesickness
Conflict (Relationship difficulties )
Pressure (too much work)
Poor time management
Lack of goal–directed behavior
Inability / unwillingness to
resolve conflict
Non-assertive behavior
Major life Changes
Financial/money management
Being too busy
Engaging habits

13. Sources of Personal Stress
External/Environmental
Financial difficulties
Family problems
Marital problems
Death of a loved one
Marriage, birth
Chronic illness
Work related demands
Facing unfairness in the environment
Noise
Daily hassles
Traumatic events

14. Q. Describe the Symptoms of
Stress Based on Your Personal
Experience.
Dimensions:
•Spiritual
•Physical
•Cognitive
•Socio/emotional
•Behavioral

15. Spiritual Symptoms
•Spiritual Apathy
•Lack of self/others understanding
•Hopelessness
•Murmuring
•Blaming God and others
•Worldliness
•Pretension
•Chaos/disorganization
Symptoms of Stress

16. Physical Symptoms
•Fatigue
•Aches and pains
•Difficulty sleeping
•Muscle aches and stiffness
•Nausea
•Being sick eg headaches, stomach
pains
•Loss of sexual drive
•Chest pain
•Irregular periods (for women)
Symptoms of Stress

17. Cognitive Symptoms
•Memory problems
•Inability to concentrate
•Poor judgment
•Seeing only the negative
•Anxious or racing thoughts
•Constant worrying
Symptoms of Stress

18. Symptoms of Stress (cont.)
Socieo/Emotional Symptoms
•Anxiety
•Nervousness
•Pessimism
•Feeling of guilt
•Increased sensitivity/Moodiness
•Depression/general unhappiness
•Anger
•Sense of loneliness/isolation
•Irritability
•Easily discouraged
•Negativity

19. Symptoms of Stress (cont.)
Behavioral Symptoms
•Drug, alcohol, or food abuse
•Fidgeting
•Eating more or less
•Sleeping too much or too little
•Isolating self from others
•Change in speech patterns
•Procrastinating or neglecting
responsibilities

20. What is Burn Out?
“Characterized by emotional exhaustion, a sense
of depersonalization, and feelings of reduced
personal accomplishment.”
Dr Kenneth Cooper
State of emotional, mental & physical exhaustion
that results from continued exposure to high stress.
(Seyle)
•Itisaprogressivedisorderinwhichtheaffected
personmaybecomealienatedfromallwalksof
life.Egwork,social,leisure
•Causedbystaying‘keyedup’forprolonged
periodsoftimewithoutinterruption

21. Causes of Burn Out
•Work overload or under load
•Lack of rewards
•Lack of control
•Interpersonal difficulties
•Issues of unfairness
•Deadlines & time pressures (work & leisure)
•Environmental –e.g. effect of working with
illness / injury
•Value conflicts
•Role strain
•Relationships (personal / work)

22. Symptoms of Burn Out
•Poor work performance
•Absenteeism
•Relationship problems
•Illnesses
•Negative feelings
•Lack of motivation
•Loss of interest
•Substance misuse/abuse
•Feelings of meaninglessness

23. Who is most vulnerable to
stress
Degree of stress is dependant upon:
•Our spiritual health
•Our physical health
•Quality of our interpersonal relationship
•Number of commitments and responsibilities we
carry
•Our life expectation
•Social support we receive from others
•Number of changes or traumatic events that
have recently occurred in our lives.

24. Dealing with Stress: The Four
A’s
Changing the situation:
•Avoid the stressor
•Alter the stressor
Change your reaction
•Adapt to the stressor
•Accept the stressor

25. The Four A’s
1.Avoid unnecessary stress
•Learn how to say no –know your
limits and stick to them. Don’t
take more than you can handle.
•Avoid people who stress you out
–either limit the relationship time
or end the relationship.
•Take control of your environment
–use better/best alternatives for
day to day activities.
•Cut down your to-do list if you
planned too much for the day.

26. The Four A’s
2. Alter the situation
•Express your feelings in an open
and respectful ways instead of
bottling them up.
•Be willing to compromise-when you
demand someone to change their
behavior, be willing to do the same.
•Be more assertive-deal with
problems. Don’t take a backseat in
your own life.
•Manage your time better-plan
ahead and don’t overextend
yourself.

27. The 4 A’s
3. Adapt to the stressor
•Reframe problems. Try to view stressful
situations from a more positive
perspective.
•Look at the big picture. Ask yourself how
important will it be in the long run. Will it
matter in a month, year/s?
•Adjust your standards. Stop setting
yourself up for failure by demanding
perfectionism. Set reasonable standards
for yourself and others.
•Focus on the positive. When stress is
getting you down, count the things you
appreciate in your life and thank God.

28. The 4 A’s
4. Accept the things you can’t change.
•Don’t try to control the uncontrollable.
Many things in life are beyond our
control, particularly the behavior of other
people. Rather than stressing out over
them, focus on the tings you can control
such as the way you choose to react to
problems.
•Look for the upside. “What doesn’t kill us
makes us stronger” (It is an opportunity)
•Share your feelings
•Learn to forgive –let go of anger and
resentments. Free yourself by forgiving
and moving on.

29. 20 Stress Management Tips
1.Know Yourself and Accept who you are.
•Regular self-assessment & critical self-
evaluation.
•You are a result of what Decisions you take,
how you Speak, and how you Act to make a
difference. Have dominion over your personal
situation.
•TishHenderson once said: “If you think you are
too small to make a difference, you haven’t
been in bed with a mosquito.
3.Identify your negative Responses to stress, and
turn them around. Replace upsetting thoughts with
coping statements.
2.Identify the Sources of stress

30. Stress Management (cont.)
7. Maintain Relationshipsin a way that prevents
undue stress: Effective communication,
assertiveness, socialization.
But Remember:
Paul says in the Book of 1 Corith 15: 33.
“Don’t be deceived, evil companions corrupt
good moral.”
6. Develop & Maintain a Healthy & Balanced Lifestyle:
Change harmful habits, have a balanced eating
pattern, exercise, sleep, relax and smile. Be good to
yourself!
4. Seek Solutions to the problem, and write down a
plan of action
5. Seek Support / assistance –talk to others
(personal and/or professional). Includes spiritual,
counselling, meditation

31. 8.Banish Fear -Itis simply a state of mind and
can be changed anytime if one is willing to do so
“There is no passion so effectively robs the
mind of all its powers of acting and reasoning
as fear.” (Edmund Burke)
•Always remember: Above the clouds, the sun is
always shining
•Refuse to survive under your circumstances. For
sorrow looks back, worry looks around, and faith
looks up.
•Instead of looking at a Beehive and fearing that
we will be stung by bees and die, we can look
forward to the prospects of eating honey.
•1 Peter 5: 7.‘Casting all your care upon him, for
he cares for you.’
Stress Management (cont.)

32. 9.Re-evaluate your Goalsand Priorities
10.Learn to Delegate-Do not take the whole
load by yourself
11.Recognizeand accept your Limits, and set
limits with others
12.Find a way to Manageyour Time and
resources
13.Askfor what you want
14.Be Realistic with what you need
15.Slow down and take regular breaks. Enjoy
the moment!
16.Unplug from the world….
Stress Management (cont.)

33. 17.Live your Faith Actively
The word of God as revealed in Matthew 11: 28
says: “ Come unto me all you that labor and are
heavy laden, and I will give you rest.” KJV 2000
Psalms 37:5. “Commit your works unto the Lord,
and trust also in Him, and he shall bring it to
pass.”
Proverbs 16:3. “Commit to the Lord whatever you
do, and your plans will succeed.”
Proverbs 3:5 -6.“Trust in the Lord with all your
heart and lean not on your own understanding. In
all your ways acknowledge Him, and he shall
direct your paths.”
In Psalms 34:17. “The righteous cry out, and the
Lord hears them, for he delivers them from ALL
their troubles.”
Stress Management (cont.)

34. 18.Practice active Worrying:
•Don’t worry through all the issues
•Do all necessary now to cope
•Set a future time to think about / worry
•Write the time on calendar
•If & when the thought/worry pops up, say
STOP I already Worried! or I will think about
it later.
•Change and divert thoughts to something
else
“Worry is like a rocking chair, …it will keep
you busy but you won’t get anywhere”
(Joe Barnnett, 1993)
Stress Management (cont.)

35. 19.Do something creative & learn new skills
20.Get into nature –God’s healer
Do not take life too seriously. You
will never get out of it alive.
Elbert Hubbard
Stress Management (cont.)
Life is meant to be lived to the full and not
endured. At times we are caught up in the
cyclone of living that we forget to design a
life.

36. On a piece of paper let each us do the
following activity individually.
Activity
1.On a piece of paper identify the major and
constant Stressor in your life
2.List what effect the stressor had on your
life.
3.Describe how you have been responding
to it (both productive and unproductive
attempts)
4.Recommend alternative ways of managing
your stressor effectively
5.Develop one realistic plan that you prefer
to apply to effectively manage the stressor
in your life.

37. •Stress is a normal part of life that either help
us learn and grow or can cause us
significant problems
•If we don’t take action, the stress response
can create or worsen health problems
•Prolonged, uninterrupted, unexpected, and
unmanageable stresses are the most
damaging types of stress
•Stress can be managed by regular exercise,
healthy living, relaxation techniques,
structured time-outs, and learning new
coping strategies to create predictability in
our lives.
Summary

38. •Many behaviors that increase in times of
stress and maladaptive ways of coping with
stress actually worsen the stress and can
make us more reactive (sensitive) to further
stress
•The management of stress is mostly
dependent on the willingness of a person to
make the changes necessary for a healthy
lifestyle.
Summary

39. REMEMBER
Stress management is part of
SALTI program
Do you remember what
SALTI program is?

40. SALTI: Staff Wellness Programme
SALTI= Staff Assistance for Life
Threatening Illnesses programme –
Designed to provide care and support to staff
and their immediate family members (spouse,
children living with them)
SALTI has 3 main components:
Prevention
Medical
Counselling

41. SALTI COMPONENTS
PREVENTION COMPONENT
KAP survey
Training and Awareness
Communication (Newsletters + posters)
Health Risk Assessments (Medical check-up)
COUNSELLING COMPONENT
Psycho-social and spiritual
Telephonic and face-to-face counseling
MEDICAL COMPONENT
Disease Management
Long term employees’ medical fees covered for
HIV, TB and STI. They must consult Prime Cure
doctors (who did the medical check up + training
on HIV&STI)

42. “God grant me the sense to accept the things I
cannot change, the courage to change the things
I can & the wisdom to know the difference.”
(St Augustine)
Remember:
You’re a Human BEING, not a
Human DOING!
Contact Prime Cure psychologists for
free telephonic or face-to-face
counselling (immediate family too)
W/roBirhan911 64 99 15
AtoMoges911 95 82 18
AtoKedebe911 88 60 45

43. Thank you for your time and
interest
Kindly remember to complete the
training evaluation form
(anonymous) and give it back to
me before your quit the room
Thank You