1. Chandana J. Hewawasam
Project Scientist
Coordinating Secretariat of Science, Technology & Innovation
Sri Lanka

2. 21.03.2014 @ COSTI

3. 21.03.2014 @ COSTI

4. Stress is the body’s response to any physical
or emotional changes in life.
This response includes the release of a hormone, adrenaline, in the
body. Adrenaline causes an increase in heart rate, breathing and in
blood sugar levels. It also diverts the blood flow from your
digestive system to your muscles (e.g. Leg muscles)
21.03.2014 @ COSTI
WHAT IS STRESS ?

5. 1.Tension, anxiety
(nervousness), worry, or fear of
the unknown and things we can’t
control.
How stress affects us differently ?
Can you imagine such a situation…?
21.03.2014 @ COSTI

6. 2.Natural, physical
and emotional
reaction to a
challenge.
Can you imagine such a
situation in your life…?
How stress affects us differently con…?
21.03.2014 @ COSTI

7. 3.Positive when kept in balance
How stress affects us differently con…
Can you imagine such a
situation in your life …?
21.03.2014 @ COSTI

8. 21.03.2014 @ COSTI

9. Common Courses of Stress
21.03.2014 @ COSTI

10. 1.Causes of Stress at Home
Death of spouse, family, near relative or friend.
Injury or illness of any family member.
Marriage of self or son or daughter or brother or sister.
Separation or divorce from partner.
Pregnancy or birth of a new baby.
Children's behavior or disobedience.
Children's educational performance.
Not sufficient money to raise your standard of living.
Loss of money in burglary, pick-pocketed or share market.
Common Courses of Stress
21.03.2014 @ COSTI

11. To meet out the demands of the job.
Your relationship with colleagues.
To control staff under you.
To train your staff and take work from them.
Support you receive from your boss, colleagues and juniors.
Excessive work pressure.
To meet out deadlines.
To give new results.
To produce new publications if you are in research area.
Working overtime and on holidays.
Common Courses of Stress Con….
2.Causes of Stress at work
21.03.2014 @ COSTI

12. Pessimistic thinking
Self criticism
Over analyzing
Common Courses of Stress Con….
3.Negative Self- Talk
21.03.2014 @ COSTI

13. Unrealistic expectations
Taking things personally
All or nothing thinking
Exaggeration
Rigid thinking
4.MindTraps
Common Courses of Stress Con….
21.03.2014 @ COSTI

14. • Somebody misunderstands you.
• Setback to your position in society
Common Courses of Stress Con….
5.Some Other causes of stress
21.03.2014 @ COSTI

15. All stressors are not equal…..
21.03.2014 @ COSTI

16. There is no single level of
stress that is optimal for all
people. Some are more
sensitive owing to experiences
in childhood, the influence of
teachers, parents and religion
etc.
21.03.2014 @ COSTI
All stressors are not equal…..con

17. Physical Signs of Stress
Emotional Signs of Stress
Mental Signs of Stress
Behavioral Signs of Stress
Different Signs of Stress
21.03.2014 @ COSTI

18. Type of Stresses
Acute
Chronic
21.03.2014 @ COSTI
Challengers

19. Type of Stresses
21.03.2014 @ COSTI

20. 21.03.2014 @ COSTI

21. 21.03.2014 @ COSTI
Challengers

22. Acute (ShortTerm) Stress
Prepare you for Flight or Flight
21.03.2014 @ COSTI

23. Acute stress is usually for short time and
may be due to work pressure, meeting
deadlines pressure or minor accident, over
exertion, increased physical activity,
searching something but you misplaced it,
or similar things.
Symptoms of this type of tension are
headaches, back pain, stomach problems,
rapid heartbeat, muscle aches or body pain
etc.
Acute (ShortTerm) Stress….Con

24. Worst Case Scenario
21.03.2014 @ COSTI

25. 21.03.2014 @ COSTI
This type of stress is the most serious of
all the stress types. Chronic stress is a
prolonged stress that exists for weeks,
months, or even years. This stress is due to
poverty, broken or stressed families and
marriages, chronic illness and successive
failures in life. People suffering from this
type of stress get used to it and may even
not realize that they are under chronic
stress. It is very harmful to their health
Chronic Stress ….Con

26. 21.03.2014 @ COSTI
In chronic stress situations, sufferers
enter the exhaustion phase:
emotional, physical and mental
resources suffer heavily, the body
experiences ‘ adrenal exhaustion’
leading to decreased stress
tolerance, progressive mental and
physical exhaustion, illness and
collapse.
Chronic Stress .Con

27. When People get
stressed, ???????????
Pathways create
between stress
and disease

28. Pathways between stress and disease
Appetite changes - too much or too little
Eating disorders - anorexia, bulimia
Increased intake of alcohol & other drugs
Increased smoking
Restlessness
Fidgeting
Nail biting
Hypochondria
Deterioration of personal hygiene and appearance

29. Stress is not the same as ill-health, but has
been related to such illnesses as;
Cardiovascular disease
Immune system disease
Asthma
Diabetes
Stress Related Illnesses

30. Digestive disorders
Ulcers
Skin complaints - psoriasis
Headaches and migraines
Pre-menstrual syndrome
Depression
Stress Related Illnesses…Con

31. We can change our likelihood (chance) to
be exposed to a stressor or
-We can change what we think about the
stressor or
-We can change the way we think about
our coping resources.
What we can do to manage stress….?
21.03.2014 @ COSTI

32. The best copper is the individual
who know when to use what type
of copping.
-Jason Satterfield
Problem focused coping mechanism
&
Emotion focused coping mechanism
21.03.2014 @ COSTI

33. Assertiveness is about self confidence which
means having a positive attitude towards
yourself and others.
Be Assertive
21.03.2014 @ COSTI

34. Assertiveness helps to manage stressful
situations, and will , in time, help to reduce
their frequency.
Lack of assertiveness often shows low self -
esteem and low self - confidence.The key to
assertiveness is verbal and non - verbal
communication. Extending our range of
communication skills will improve our
assertiveness.
Be Assertive.. Con
21.03.2014 @ COSTI

35. Being Assertive
21.03.2014 @ COSTI
Being assertive involves standing up
for your personal rights and expressing
your thoughts, feelings and beliefs
directly, honestly and spontaneously in
ways that don’t infringe the rights of
others.

36. Respect themselves and others
Take responsibility for actions and
choices
Ask openly for what they want
Disappointed if ‘want’ denied
Self - confidence remains intact
Not reliant on the approval of others
Assertive People
21.03.2014 @ COSTI

37. Establish good eye contact / don’t stare
Stand or sit comfortably - don’t fidget
Talk in a firm, steady voice
Use body language
‘I think’ / ‘I feel’
‘What do you think?’ ‘How do you feel ?’
Concise and to the point
Assertive Skills
21.03.2014 @ COSTI

38. Benefits
21.03.2014 @ COSTI
Higher self-esteem
Less self-conscious
Less anxious
Manage stress more successfully
Appreciate yourself and others more
easily
Feeling of self-control

39. Poor organisation is one of the most
common causes of stress. Structured
approaches offer security against ‘out
of the blue’ problems. Prioritising
objectives, duties and activities makes
them manageable and achievable.
Don’t overload your mind.
Organisation will help avoid personal
and professional chaos.
Get Organised
21.03.2014 @ COSTI

40. 21.03.2014 @ COSTI
Make a list
What MUST be done
What SHOULD be done
What would you LIKE to do
Cut out time wasting
Learn to drop unimportant activities
Say no or delegate
Time Management

41. 21.03.2014 @ COSTI
Plan your day
Set achievable goals
Don’t waste time making excuses
for not doing something
Time Management

42. ‘A problem shared is a problem halved’
Develop a support network through
friends or colleagues to talk with. It’s not
always events that are stressful but how
we perceive them.
Writing a diary or notes may help
release feelings but do not re-read what
has been written.
Ventilation
21.03.2014 @ COSTI

43. Good stress - reducer
Applies at home and work
Relieves muscular tension
Improves breathing
Pumps endorphins into the
bloodstream - the body’s natural
painkillers
Humour
21.03.2014 @ COSTI

44. Take time out
Get away from things that bother
you
Doesn’t solve the problem
Reduce stress level
Calm down
Think logically
Diversion and Distraction
21.03.2014 @ COSTI

45. Interdependency of thoughts,
feelings and behaviors
(Cognitive BehavioralTherapy (CBT)
21.03.2014 @ COSTI

46. Now the time for Relaxation
………..
21.03.2014 @ COSTI

47. 4hr (((( Sound healing )))) Meditative Music = Drug For the Ears, peace for
mind_body_spirit.mp4
Now the time for Relaxation ………..
21.03.2014 @ COSTI

48. ThankYou
&
Have A Good Week End
21.03.2014 @ COSTI