Stress management Training presentation

Stress Management Training Presentation

1. STRESS MANAGEMENT Training Presentation by Marrium Ishaq

2. Learning Objectives: By the end of this training, participants will be able to : Define stress, including its positive & negative aspects Identify different sources of stress in lives Identify at least 3 techniques to improve stress management

3. TRAINING SCHEDULE I. Introduction ……………………………………………………5 minutes a) Welcome, introduction , review of objectives & agenda II. What is stress ?.......................................................................................... 8 minutes a) Definition of Stress b) Explain positive and negative aspects of stress III. Exploring our sources of stress ………………………………...10 minutes a) Individual self-assessment activity & feedback IV. Stress management strategies …………………………………..10 minutes a) Introduction to stress management Basic stress management techniques Video V. Wrap up……………………………………………… …… 2 minutes

4. Definition of Stress In a medical or biological context stress is a physical, mental, or emotional factor that causes biological or mental tension. In other words, stress is something we experience when we face a situation and our ability to cope is challenged. We feel we’ve lost control of events.

5. Life stress can either be positive or negative for you . TYPES OF STRESS Distress Eustress

6. Distress “Distress” a negative stress is potentially overwhelming and perhaps out of control. Experiencing distress for a lengthy period of time is called chronic stress and can result in serious physical disorders, such as heart disease, diabetes and obesity .

7. Negative sources can include : The loss of a job medical illness mental unrest, such as depression grieving the loss of a family member

8. Eustress Eustress is the “positive” stress that keeps us excited about life. This positive stress gives us a feeling of fulfillment and vitality in our everyday lives. Without it, our lives would start to feel meaningless and we may start to feel depressed.

9. Here are few real life examples of positive stress: Planning a wedding Buying your first home Purchasing your dream car Getting promoted at work Finding your true love Getting in touch with an old friend or lost relative Going on vacation Landing your dream job

10. Stress Warning Signs and Symptoms Cognitive Symptoms Memory Problems Inability to concentrate Poor Judgment Seeing only the negative Anxious or racing thoughts Constant worrying

11. Emotional Symptoms Moodiness Agitation or inability to relax Feeling overwhelmed Sense of loneliness & isolation Depression or general unhappiness

12. Physical Symptoms Aches & pains Food Digestion problems Nausea &/or dizziness Chest pain &/or palpitation Frequent colds Eating more or less Sleeping too much or less Using cigarettes or drugs to relax Nervous habits(e.g. nail biting)

13. What's stressful for you may be quite different from what's stressful to someone else. For example : Sabeera is terrified of getting up in front of people to perform or speak, while her best friend Samar, lives for the spotlight . Nayyar  thrives under pressure and performs best when he has a tight deadline, while his co-worker,  Touseef,  shuts down when work demands escalate.

14. Things that influence your stress tolerance level Your support network   A strong network of supportive friends and family members can be an enormous buffer against life’s stressors. On the flip side, the more lonely and isolated you are, the greater your vulnerability to stress.

15. Your sense of control   It may be easier to take stress in your stride if you have confidence in yourself and your ability to influence events and persevere through challenges. If you feel like things are out of your control, you’re likely to have less tolerance for stress.

16. Your attitude and outlook   Optimistic people are often more stress-hardy. They tend to embrace challenges, have a strong sense of humor, and accept that change is a part of life.

17. Your ability to deal with your emotions   You’re extremely vulnerable to stress if you don’t know how to calm and soothe yourself when you’re feeling sad, angry, or overwhelmed by a situation. The ability to bring your emotions into balance helps you bounce back from adversity and is a skill that can be learned at any age.

18. Your knowledge and preparation   The more you know about a stressful situation, including how long it will last and what to expect, the easier it is to cope. For example, if you go into surgery with a realistic picture of what to expect post-op, a painful recovery will be less traumatic than if you were expecting to bounce back immediately.

19. Activity: Individual Self Assessment

20. Score Your stress level to 10 Below average Congratulations , you seem to be handling life’s stressors well at the moment. 11 to 14 Average Your life is far from stress-free so now is the time to learn how to reduce your stress to healthier levels. 15 to 18 Medium-High You may not realize how much stress is already affecting your mood, productivity, and relationships. 19 + High You’re experiencing high levels of stress. The higher your score, the more damage stress is doing to your mind, body, and behavior.

21. Stress management Stress management refers to the wide spectrum of techniques and psychotherapies aimed at controlling a person's levels of stress, especially chronic stress, usually for the purpose of improving everyday functioning.

22. Stress Management Techniques   Organize Yourself

23. Love Yourself by giving yourself positive feedback. Stress Management Techniques(Cont.……)

24.  Reward Yourself by planning leisure activities into your life Stress Management Techniques(Cont.……)

25. Exercise Your Body since your health and productivity depend upon your body's ability to bring oxygen and food to its cells Stress Management Techniques(Cont.……)

26. Stress Management Techniques(Cont.……) Procrastination is stressful Whatever you want to do tomorrow, do today; whatever you want to do today, do it now.

27.  Relax Yourself by taking your mind off your stress and concentrating on breathing and positive thoughts Stress Management Techniques(Cont.……)

28. Take rest as regularly as possible. Stress Management Techniques(Cont.……)

29.  Be Aware of YOU. Stress Management Techniques(Cont.……)

30. Feed Yourself / Do Not Poison Your Body Stress Management Techniques(Cont.……)

31. Forgive everyone & Be Optimistic

32. Set your Priorities