Ecole Nationale de lIndustrie Minrale

STRESS
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Definition Stress types Stress stages and symptoms

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WHAT IS STRESS?

Stress is your mind and bodys response or reaction to a real or imagined threat, event or change.
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Stress is your mind and bodys response or reaction to a real or imagined threat, event or change.

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The Most Stressful Jobs

Rank Score

1. 2. 3. Senior Executive 6.

Rank Stress Stress Score Score Score US President 176.6

Firefighter 110.9 108.6 Surgeon 99.5 83.1

10. Air Traffic Controller

12. Public Relations Executive78.5 16. Advertising Account Executive74.6 17. Real Estate 20. Stockbroker 22. Pilot 73.1 71.7 68.7 66.9

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25. Architect

47. Auto Salesperson 56.3 50. College Professor 54.2 60. School Principal 51.7 103. Market Research Analyst 42.1 104. Personnel Recruiter 41.8 113. Hospital Administrator 39.6 119. Economist 38.7 122. Mechanical Engineer 38.3

HOW TO DEAL WITH IT?

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STRESS CONTROL
ABC STRATEGY A=AWARENESS What causes you stress? How do you react?

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ABC STRATEGY
B= BALANCE
There is a fine line line between positive/negative stress How much can you cope with before it becomes negative?

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ABC STRATEGY
C=CONTROL What can you do to help yourself combat the negative effects of stress?

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Change your Thinking RE-framing

Re-framing is a technique to change the way you look at things in order to feel better about them. There are many ways to interpret the same situation so pick the one you like. Re-framing does not change the external reality, but helps you view things in a different light and less stressfully.
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Change your thinking positive thinking

Forget powerlessness, dejection, despair, failure Stress leaves us vulnerable to nagative Suggestion so focus on positives;

Focus on your strengths Learn from the stress you are under Look for opportunities Seek out the positive-make a chnage 6/14/12

Change your behaviour

Be assertive Get organised Ventilation Humour Diversion and distraction

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Be assertive
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.
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Equality and Basic Rights

1. 2.

The right to express my feelings The right to express opinions / beliefs The right to say Yes/No for yourself Right to change your mind Right to say I dont understand Right to be yourself, not acting for the benefit of others.

3. 4. 5. 6.

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Assertive people

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
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Assertive Skills

Establish good eye contact / dont stare Stand or sit comfortably dont fidget Talk in a firm, steady voice Use body language i think/i feel what do you think? / what do you feel?
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Benefits

Higher self-esteem Less self-conscious Less anxious Manage stress more successfully Appreciate yourself and others more easily Feeling of self-control
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Get organised
Poor organisation is one of the most common causes of stess. Structured approaches offer security againts out of the blue problems. Prioritising objectives, duties and activities makes them manageable and achievable. Dont overload your mind. Organisation will help avoid personal and professional chaos.
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Time management

Make a list What must be done what should be done

Cut out time wasting Learn to drop unimportant activities Say no or delegate Proper ventilation facility
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Humour

Good stress reducer Applies at home and work Relieves muscular tension Improves breathing

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Diversion and distraction

Take time out Get away from things that bother you Doesnt solve the problem Reduce stress level Calm down Think logically
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Change your life style

Diet Smoking & Alcohol Exercise Sleep Leisure relaxation

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