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Stress management
By/ MahmoudShaqria
‫شقريه‬ ‫محمد‬ ‫محمود‬

2.
• Outlines:
1. Introduction.
2. Stress
3. Causes of Stress
4. Types of Stress
5. Some common signs of unhealthy stress:
6. Stress management

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• Introduction:
• Stress is an emotional and physical reaction to change. Everyone has stress.
Stress can be positive and give you energy or it can be unhealthy and cause health
problems. Stress for short periods may not affect you but stress over time can cause
or make some illnesses worse, such as heart disease, stroke, high blood pressure,
diabetes, irritable bowel syndrome, asthma or arthritis.

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 Stressor = any physical or psychological event or condition that produces stress
 Stress response = the physiological changes associated with stress
 Stress is the body’s automatic response to any physical or mental demand placed
on it.

5.
Causes
 Causes of Stress at Home
 Death of spouse, family, near relative or friend.
 Injury or illness of any family member.
 Separation or divorce from partner.
 Pregnancy or birth of a new baby.
 Hyperactive children.
• Not sufficient money to meet out daily expenses or unexpected expenditure.

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• Causes of Stress at Work
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.
Working overtime and on holidays.

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• Types of Stress
1. Positive stress has the following characteristics:
 Motivates, focuses energy
 Improves performance

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2. Negative stress (distress) has the following characteristics:
 Causes anxiety or concern
 Feels unpleasant
 Decreases performance
 Can lead to mental and physical problems

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• Signs& Symptoms of stress:
• Cognitive Symptoms:
 Inability or difficulty concentrating
 Poor judgment
 Anxious.
• Emotional Symptoms:
 Irritability .
 inability to relax .
 Sense of isolation
 Depression .

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• Behavioral Symptoms:
 Eating more or less
 Sleeping too much or too little
 Isolating yourself from others
 Procrastinating .
 Using alcohol, cigarettes, or drugs to relax
• Physical Symptoms:
 pains, muscle tension
 Diarrhea or constipation
 Nausea, dizziness.

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Chest pain or rapid heartbeat
Feeling nervous, sad or angry
• Hard time breathing
• Sweating
• Pain or tense muscles in the neck, shoulders, back, jaw or face
• Headaches
• Constipation or diarrhea
lack of appetite or weight loss

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• Stress management :
• It's a matter of mental and physical survival - stress cripples lives, causes illness,
and even kills. Management is vital
• The ability to identify and then deal effectively with stress
• Personal stress management:
• A variety of techniques are available for personal stress management: time
management, conflict resolution, positive attitude, and exercise, nutrition, rest and
sleep, and relaxation techniques.

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 Time management
• It’s controlling use of time for maximum productivity and involves planning and
scheduling for anticipated and unanticipated events in the work day and
accomplishment of specified activities during the time available .
Steps of time management:-
• -The time management is the continuous process, time management can be
summarized in three basic steps in fig (1):-

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• 1-The first step:-
• time is allowed for planning and establishing priorities .
• 2-The second step:-
• -completing the highest priority task (as determined in bagging another.
• 3-The final step :-
• -the individual must reprioritize based on new information
• that may have been received.

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Conflict resolution:
Involves the reduction, elimination, or termination of all forms and types of conflict.
Conflict resolution process
1st: Analyze what is at the center of the conflict.
Brainstorm
2nd: Determine the strategy that will be used to resolve the conflict.
Collaboration
Compromise
Competition
Accommodation
Avidance

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3rd: Start pre-negotiations&re-assess.
4th: Begin the negotiation phase.
5th: Implement the negotiations made.

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• Exercise:
• The exercise is an excellent way to improve health and releasing stress. More directly,
people who exercise regularly feel less tension and stress, are more self-confident, and show
greater optimism.
o Deep Muscle Relaxation - Lower your physical tension by focusing on major muscle
groups, and relaxing them.
o Fitness level - An exercise program can help you in two ways:
o If you are in good physical shape you are better able to tolerate anxiety.
o Physical exertion when you are worried or anxious provides an emotional release of
tension for most people, or will help you re-focus your attention.

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o Nutrition:
• Good health is essential to everyone’s performance, and also it helps to maintain
the body for full functioning.
• This translates into a diet that focuses on vitamin supplements, minerals, and
nutrients that can keep energized and strong, also drinking plenty of water.
• Watch your diet - especially caffeine intake (coffee, tea, chocolate, etc., which will raise your
stress level.) A well balanced diet will improve your ability to cope

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• Rest and Sleep:
• Rest and sleep help the body to maintain homeostasis and restore energy levels, it
is essential for good health, optimal functioning, and also important for dealing with
stress, beside that disrupted sleep can negatively impact physical and mental health.

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• Organizational stress management:
• Healthy employees lead to benefits for the organizations. These refer to:
• • Recognizing employees for their performance.
• • Opportunities for career development.
• • Organizational culture that values employee.
• • Managerial actions within the values of the organization.

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The most effective method of preventing stress at work
1- The employee assistance programs and services for managers and HR specialists.
A. Services for psychological assistance for employees are occupational health services funded /
provided by companies for their employees in order to reduce or eliminate problems that reduce
performance at work.
B. Services for managers and professionals in human resources departments are
2- Stop trying to be perfect - Priories what you want to do and decide which to really work at and
which need only passing attention.
3- Analyze your "should" - All of us seem to have plenty of " Discover what your "should" are and
determine if they are realistic or necessary.
4- Illogical thinking - Pay attention to the statements you make to yourself to make sure they are
reasonably logical.

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5- Self-Reward - Increase your self-reward. Be good to yourself by treating
yourself to study breaks, special outings, bubble baths, etc.
6- Rehearsal -
Rehearse yourself being competent,
Rehearse all outcomes to a situation
7- Cognitive Re-appraisal - Learn to think differently about things
- think how a friend with a sense of humor would look at it.

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Critical incident management; -
- Consulting and training in the management of
employee.
- Advice on the development and implementation of employee assistance programs
in the company

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Thank you…