Under pressure -stress management

07/18/09 2
Men will faint from
terror, apprehensive
of what is coming on
the world, for the
heavenly bodies will
be shaken
Luke 21:26

6
TERRORISM
6
09/11/2001
TERRORISM

 Matthew 24:6 & 8 See to it that you are not
alarmed. Such things must happen, but
the end is still to come. All these are the
beginning of birth pains.

28/03/2008
"Unhappy, Unloved,
and Out of Control -
An epidemic of
violence, crime and
drunkenness has
made Britain scared
of its young."

07/18/09 4
A common sentence in the city is "if only I
had the time to...
Living in a fast-paced, technological society
with innumerable demands upon our time, the
majority of people can state: “I am stressed
out
.

07/18/09 5
“Instant coffee, instant sex,
instant , instant fame....we
want it all,
and we want it NOW!

• THOSE WHO DO NOT LEARN TO
CONTROL STRESS WILL PAY WITH
THEIR HEALTH AND PEACE OF MIND
• THOSE WHO LEARN TO IDENTIFY
THE DAMAGING EFFECTS OF
STRESS WILL ENJOY A HEALTHIER
AND MORE SATISFYING LIFE.
07/18/09 6

What is Stress
In his book Stress Without Distress, Hans Selye defines
stress as:
“… one’s reaction to life events … the
nonspecific response of the body to any
demand made upon it …”
“Our response to any situation we find
challenging, frightening, or difficult”

STRESS IS AN INSTINCTUAL
REACTION

15
Stress and Illness
1.Psychosomatic disorders are physical disorders that result
from stress or other emotional causes.
2.These illnesses are evidence of the ways in which the mind
affects the body.
1. Lowered resistance – prolonged stress can prevent the immune
system from functioning properly. You may experience minor illnesses
more frequently, like colds and flu.
2. Ulcers – An ulcer is an open sore in the lining of the stomach or other
part of the digestive system. Stress causes an increase in production of
hydrochloric acid.
3. Asthma – Stress can trigger an asthma attack, making it difficult to
breath,
4. High blood pressure and heart disease – Heart works harder
under stress, prolonged stress can damage the heart muscle.

WHAT IS STRESS ?
Stress is the reaction people have to
any alarming demand placed upon them.
It arises when we FEAR that we cannot
cope!

FEAR
FALSE
EVIDENCE
APPEARING
REAL
False evidence appearing real.

Origin of stress- Gen 3:10
GEN 3:10
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And he said, I heard thy voice in the garden,
and I was afraid, because I was naked;
and I hid myself.

07/18/09 12
Since the fall of man
• Stress has been a part of everyday
life and in fact a certain amount of
stress is essential since it keeps us
alert to danger and helps us to
perform at our best in certain
situations.

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Fright- FIGHT or FLIGHT
• Physiological
mechanism
-ADRENALIN
ENDOCRINE SYSTEM
RESPONSES
• Increased pupil
dilation
• Perspiration
• Increased heart rate
and blood pressure
• Rapid breathing
• Muscle tenseness
• Increased mental
alertness
Disciples in the storm

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STRESSORS vs RESOURCES
• External/Problems= P
• Internal/Resources= R
P<R=Bored
P=R=Ease
P>R=STRESS

• STRESS DIS- STRESS
• EASE DIS- EASE
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STRESSOR / PROBLEM
 TOO LONG
 TOO OFTEN
 TOO SEVERE

Typical Relationship Between
Performance and Stress
Low High
Levelof
Performance
Low
(poor)
High
(excellent)
Too Little Stress Optimum Stress Excessive Stress
Stress

INTERNAL/RESOURCES
When it becomes impossible to
change one’s environment then
personal change or internal change
becomes necessary
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ONE MAN’S MEAT……
Everyone is different, with unique
perceptions of, and reactions to,
events.
Some are more sensitive
owing to experiences in
childhood, the
influence of
teachers, parents and religion etc.

Stress is a reaction.
Most of the stress we experience
is self-generated. How we
perceive life - whether an event
makes us feel threatened or
stimulated, encouraged or
discouraged, happy or sad
- depends to a large extent on how
we perceive ourselves.

Holmes and Rahe’s
Stress scale
• Dr. Thomas H. Holmes measures stress in terms
of "units of change”. His conclusion is that no one
can handle more than 300 units of stress in a
twelve- month period without suffering physically
or emotionally during the next two years.
• Holmes, of course, was speaking from a strictly
human point of view - with God "all things are
possible."
07/18/09 25

Low Vulnerability High Vulnerability
Stress
Vulnerability
Threshold for mood disorder
Threshold model for Depression

36
Hardiness- Stress Proofing
1.An ability to resist the effect of stress, and to
avoid becoming ill as a result.
2.Hardy individuals possess 3 characteristics.
1.View stressful events as challenges or opportunities
rather than threats.
2.Committed to whatever they are doing.
3.Have a sense of control over what they are doing.
Kobasa et AL

07/18/09 30
INTERNAL STRESSORS
• Lifestyle choices
• Negative self - talk
• Mind traps
• Personality traits
Caffeine
Alcohol
Lack of sleep
Overloaded schedule

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INTERNAL STRESSORS
• Mind traps
Pessimistic thinking
Self criticism
Over analysing

07/18/09 32
INTERNAL STRESSORS
• Mind traps
Unrealistic expectations
Taking things personally
All or nothing thinking
Exaggeration
Rigid thinking

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INTERNAL STRESSORS
• Mind traps
Perfectionists
Workaholics
Type A personality

43
Hardiness- Stress Proofing
1.An ability to resist the effect of stress, and to
avoid becoming ill as a result.
2.Hardy individuals possess 3 characteristics.
1.View stressful events as challenges or opportunities
rather than threats.
2.Committed to whatever they are doing.
3.Have a sense of control over what they are doing.
Kobasa et AL

44
OUTLINE
• Modern life, fear and stress
• Origin of stress
• Fright, fight or flight reaction
• Problems vs Resources
• Signs of stress
• Eustress vs Distress
• Causes of Stress
• External causes
• Internal causes- Mind traps
• Stress and diseases
• Stress management-10 COMMANDMENTS
44

"Lord, do you not care that my sister
has left me to do all the work by myself?
Tell her then to help me." But the Lord
answered her, "Martha, Martha, you are
worried and distracted by many things;
there is need of only one thing. Mary
has chosen the better part, which will
not be taken away from her.” Luke10:41
07/18/09 43

07/18/09 44
I
THOU SHALL PRIORITISE
WORSHIP NO OTHER GOD BEFORE ME

Not UrgentUrgent
NotImportantImportant
I
The fire service man
Crisis and hassles
Your job
Deadlines
Pressing issue
II
PLANS/Relationships
 God
Family (Spouse and Chn
Plans for Your talent?
Health –Meals, Rest, Exercise
Career/ Financial Planning
III The Yes-man
Latest gossip
Fashion
Facebook, SMS, Ping
e-Mails
Phone interruptions
Urgent
IV
The quadrant of waste
Watching TV –
OBE/Nolllywood
Playing computer games
Reading magazines
idleness and loitering
Sports/Football game

50
PLANNING!!!!!
It is important to prioritize:
1. list your goals- list all things the important
things you want to accomplish .
2.Schedule your Priorities- There is time !
3. Monitor your progress- throughout the week,
look back at your plan and see if it is still
working towards your goal

Not UrgentUrgent
NotImportantImportant
I
The fire service man
Crisis and hassles
Your job
Deadlines
Pressing issue
II
Plans / Relationship
 God
Family (Spouse and Chn
Plans for Your talent?
Health –Meals, Rest, Exercise
Career/ Financial Planning
III The Yes-man
Latest gossip
Fashion
Facebook, SMS, Ping
e-Mails
Phone interruptions
Urgent
IV
The quadrant of waste
Watching TV –
OBE/Nollywood
Playing computer games
Reading magazines
idleness and loitering
Sports/Football game

07/18/09 45
II
THOU SHALL NOT WORHIP MONEY
Do not make any idols

Most of us tend to believe if
“we only had more money ”
things life would be good and all would be well.
• Research indicates that it’s not the amount of
money you have, but the way it’s managed
that causes stress.
54

55
The Vicious Cycle
• People spend half of their life pursuing money as the highest priority
and loose health in that process.
• In the remaining half they spend that money trying to regain the health
Priority
1) Pursue money
2) Pursue fame
Loose health Loose joy Less creative
Less Accomplishment
Less RecognitionLess MoneyMore stress on the priorities

56
Make it a Virtuous Cycle
• Pursue God (Spiritual), health (Mind&body) and knowledge (universal
knowledge) then money & fame will follow as a byproduct
• Caution: This can not become an excuse for escapism
– Story of the praying villager
1) Pursue God
1) Pursue health
2) Pursue knowledge
More joy More creative
More Accomplishment
More RecognitionMore MoneyContinue stress on the priorities

• So don’t worry about these things, saying,
‘What will we eat? What will we drink?
What will we wear?’
These things dominate the thoughts of
unbelievers, but your heavenly Father
already knows all your needs.
- Matthew 6:31-32 (NLT)
07/18/09 46

07/18/09 48
III
SMILE,
know that
“THIS TOO, SHALL PASS”
Do not call the name of the thy God in vain

07/18/09 49
IV
THOU SHALL FIND TIME TO
EXERCISE AND REST
WORK 6 DAYS, REST ON THE SABBATH

60
Physical Activity
1.By doing something physically active, you
provide your body with a healthy outlet for
built up energy.
2.Select activities that you enjoy and feel
good doing.
3.Try to incorporate activity into your daily
routine to combat daily stressors

• GREATEST
WHEN THERE
APPEARS TO
BE NO TIME
FOR IT.
44

• GET 8-9 HOURS OF SLEEP.
• EAT A LIGHT EVENING MEAL.
• AVOID LATE-NIGHT SNACKS, WORK OR TV.
• RETIRE AT A REGULAR TIME - WARM BATH.
46

• Periodic breaks
• Restful night’s sleep
• Weekly day of rest
• An annual vacation
50

07/18/09 50
V
HONOR YOUR “DEBTS”
ON TIME.
HONOR YOUR FATHER & MOTHER

To learn to be honest
With ourselves
• To avoid self-defeating denial
With others
• To gain their trust
• Develop good interpersonal relationships
76

• With spouse
• Friends
• Social groups
77

Live longer and healthier lives.
78

07/18/09 51
THOU SHALL NOT KILL THYSELF
BY CONSUMING UNHEALTHY
SUBSTANCES
THOU SHALL NOT KILL

WHICH OF THE TWO IS REALLY SMOKING?

Some prescription drugs
• Can be addictive.
• Must be used with great caution.
• Only when necessary.
Fill your life with Celebrations 67

07/18/09 52
VII
THOU SHALL COMMUNICATE
WITH THINE NEIGHBOUR, PROPERLY.
Do not commit adultery

07/18/09 53
VIII
THOU SHALL ASK FOR HELP.
Do not steal

07/18/09 54
IX
THOU SHALL NOT BEAR FALSE
WITNESS AGAINST THINE
NEIGHBOUR
DO NOT LIE

• Let us listen more and speak less. After
all God in his own wisdom gave us 2
ears and one tongue
• Before you say anything let it go
through this three point test
1.Is it true
2.2.is it kind
3.3. is it necessary
If it fails any of the above test then don’t
say it
07/18/09 55

07/18/09 56
X
BE CONTENT WITH WHAT YOU
HAVE.
THOU SHALL NOT COVET THY NEIGHBOURS ITEMS

Through eyes of optimist
Glass is
half full.
88

Through eyes of pessimist
• Under canopy of
despair, glass is
half empty.
89

85
THE
OPTIMIST
VERSUS
THE
PESSIMIST

07/18/09 57
THOU SHALL NOT WORSHIP MONEY
THOU SHALL PRIORITISE
ALL SHALL PASS.
THOU SHALL FIND TIME
TO EXCERCISE AND REST
HoNOR YOUR DEBTS ON TIME
THOU SHALL NOT KILL
THYSELF BY CONSUMING
UNHEALTHY SUBSTANCES
THOU SHALL ASK FOR HELP
THOU SHALL COMMUNICATE
WITH THINE NEIGHBOUR, properly
THOU SHALL NOT BEAR FALSE WITNESS
AGAINST THINE NEIGHBOUR
THOU SHALL NOT COVET
THY NEIGHBOURS ITEMS

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