Contenu connexe Similaire à slides about stress management (20) slides about stress management1. Stress & Stress
Management:
DEALING WITH THE DEMANDS OF LIFE AND WORK
PREPARED FOR UHS 2062 LECTURES, UTM SKUDAI, MALAYSIA.
SRSIWOK@ GMAIL.COM
© 2009 McGraw-Hill Higher Education. All rights reserved.
2. Introduction
Stress
influence our behaviour
and thus our relations with others
at work
Stress has serious health
implications if not properly
managed.
To properly manage stress, it has
to be identified, understood, and
learn ways to handle it.
© 2009 McGraw-Hill Higher Education. All rights reserved.
3. What Is Stress?
Stress
Physiological
disruption
and psychological state of
Stressor
Factors
or events, real or imagined, that elicit a
state of stress
Eustress
Stress
that enhances quality of life
Distress
Stress
that diminishes quality of life
© 2009 McGraw-Hill Higher Education. All rights reserved.
4. What We Will Cover
Causes of Stress
-How Stress Leads To
Disease
-Types of Stress
-Coping Techniques
-
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5. Stress Response
Physiological and psychological responses to
positive or negative events that are disruptive,
unexpected, or stimulating
Learned and conditioned habits adopted early in
life
Basic human survival mechanism
© 2009 McGraw-Hill Higher Education. All rights reserved.
6. Fight or Flight Response
Physiological changes that prepare the body for
confrontation or avoidance
Brain
Sympathetic nervous system
Adrenal glands
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8. General Adaptation
Syndrome: Three Stages of
Alarm—the fight or flight response
Stress
Resistance—the body attempts to reestablish equilibrium
Exhaustion—the physical and psychological resources
used to deal with stress are depleted
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10. Physical Toll of Stress
Hypertension
Stroke
Heart disease
Kidney disorders
Depression
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Alcoholism
Gastrointestinal
problems
Autoimmune
disorders
Sexual
dysfunctions
11. Effects of Stress
Stress and immunity
Chronic stress may cause the immune system to be
under- or overactive
Stress and cardiovascular disease
Type A personality: Competitive, ambitious
impatient
Associated with heart attacks
Type B personality: Relaxed, patient
© 2009 McGraw-Hill Higher Education. All rights reserved.
14. Student Stressors:
Interpersonal
Homesickness
One
of the
most common
problems
facing college
students
Often doesn’t
hit until a few
weeks or a
month after the
big move
© 2009 McGraw-Hill Higher Education. All rights reserved.
Relationship problems
Very
common stressor
Difficulty maintaining
long-distance
relationships
Loosing touch with old
friends
18. Other Stressors
Job stressors
Conflict with coworkers
Unrealistic work loads
Tight deadlines and last minute projects
Technological stressors
Environmental stressors
© 2009 McGraw-Hill Higher Education. All rights reserved.
20. What Makes Stress Worsen
Lack of control
Lack of predictability
Lack of social affiliation-no one to talk with
No outlet for frustration caused by stressor
Interpret things as getting worse with no way
to change it
University
Dr. Robert Sapolsky, Stress Researcher, Stanford
© 2009 McGraw-Hill Higher Education. All rights reserved.
21. How Americans Cope with
Stress
© 2009 McGraw-Hill Higher Education. All rights reserved.
22. How can one manage stress
better?
1.
Become aware of the stressors and
the emotional and physical
reactions
2.
Recognizing what can be changed
3.
Reduce the intensity of the
emotional reactions to the stress
4.
Learning to moderate our physical
reserves
5.
Maintaining our emotional reserves
© 2009 McGraw-Hill Higher Education. All rights reserved.
23. Physical Aspects of Stress
Management
Sleep
Exercise
Nutrition
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25. Social Aspects of Stress
Management
Make time to have fun and play
Laughter is effective
Human contact through social connections
Pets can reduce stress
© 2009 McGraw-Hill Higher Education. All rights reserved.
26. Psychological Aspects of
Stress Management
Relaxation and deep breathing
Progressive muscle relaxation (PMR)
Guided imagery and visualization
Meditation
Hypnosis
Biofeedback
© 2009 McGraw-Hill Higher Education. All rights reserved.
28. Environmental Aspects of
Stress Management
Reduce noise levels
Amount/type of light
Meaningful and challenging experiences
Aesthetic quality of inhabited space
Color
Plants
Photos
Smell
© 2009 McGraw-Hill Higher Education. All rights reserved.
29. Cognitive Aspects of Stress
Management
Time management
Assess your habits
Use a planner
Set goals and prioritize
Stress inoculation
Cognitive self-talk
Conquering procrastination
Combating perfectionism
© 2009 McGraw-Hill Higher Education. All rights reserved.
30. References :
Aamodt, M.G (2007). Industrial /organizational
psychology. An applied approach. Belmont, CA:
Thomson.
Huffman, K ( 2007). Psychology in Action (8 th ed).
New Jersey: Wiley
Arnold, J. (2005). Work Psychology. Understanding
Human Behaviour in the WorKplace. England:
Pearson Education Ltd
Kosslynn, S. M. & Rosenberg, R. S (2006).
Psychology in Action (3rd. Ed). Boston: Pearson
International
© 2009 McGraw-Hill Higher Education. All rights reserved.
Notes de l'éditeur Figure 3-1 Resolving stress
Figure 3-2 The stress response: physiological reactions to a stressor.
Image source: The McGraw-Hill Companies, Inc./Gary He, photographer
Figure 3-3. The Yerke-Dodson Law. Too little or too much stress bell curve model
Figure 3-4 Percentages of college students who also work at paying jobs. Bureau of Labor Statistics, March 2005
Figure 3-5 Stress and Gender (USA Today, 23 Feb 2006)
Figure 3-6 How Americans Cope with Stress
Image source: JupiterImages
Image source: Royalty-Free/Corbis