WORKSHOP

ON
WORKPLACE STRESS
MANAGEMENT
DMHP
State Mental Health Hospital,
Bilaspur
SEVEN GAME
 STRESS
 An internal state cause by unwanted physical
demands of the body.
 Stress is the body’s reaction to a challenge.
 Though stress is often perceived as bad, it can
actually be good in some respects. The right
kind of stress can sharpen the mind and reflexes.
It might be able to help the body perform better,
or help you escape a dangerous situation.
 STRESSORS
Referred as the cause of stress, it may be Internal &
External.
•Feelings of stress and anxiety are a part of life.
•Some levels of stress can actually be good for us, as the
right kind of stress encourages us toward change and
growth.
•However, when stress and anxiety exist for an extended
period of time, they can become a burden or even a
health risk.
 COLLEGE STRESS BY THE NUMBERS
• of college students say they feel stressed “most of the time.”
20%

• of college students had thoughts of suicide

.
10%

• of surveyed college students felt overwhelmed with anxiety at least once within the
About last 12 months
half

• of college students say they sometimes or often feel stressed

80%

• of college students have been diagnosed with depression, anxiety or other mental
13% health condition

• of college students report feeling depressed at least at one point within the last 90 days
34%
 Noise & Bright Lights
Physical
Environment
Heat & Confined Spaces

Rudeness & Bossiness

Social
Interaction
Aggressiveness by others
& Bullying
External
Stressors Rules, Regulations &
Organizational Deadlines

Birth & Death

Major Life
Events
Lost job, Promotion &
Change in Marital Status

Commuting, Misplaced
Daily Hassles Keys & Mechanical
breakdowns
 Lifestyle Choices Caffeine, Lack of sleep &
Overloaded Schedule

Pessimistic thinking

Negative Self talk Self criticism

Internal Stressors Over analyzing

Unrealistic expectations &

Taking things personally
Mind traps

Exaggeration

Personality Traits Perfectionists & Workaholics

 Various other External Stressors
•Competitive towards others
•Adjustments problems
•Gender discrimination
•Heavy Workload
•Working long hours
•Managing home & Work place
•Having NO SAY in the decision making process
•Giving speech/lectures in front of colleagues
•Harassment
TYPES OF STRESS

Positive
Stress

Negative
Stress

PERSON
GENERAL ADAPTATION SYNDROME

ALARM RESPONSE

ADAPTATION

EXHAUSTION
Acute stress Episodic acute Chronic acute stress
Acute stress is the most Episodic acute stress is Chronic acute stress can be
common form and is the acute stress that occurs thought of as never-ending
result of recent or anticipated frequently. This is the kind stress that relentlessly wears
stressors. Acute stress can be of stress that continuously away at you. If you don’t
both positive and negative. pops up, sometimes in a see an end in sight, if you
For example, the excitement pattern. It is accompanied are facing something that
before a fun event is a type by worry and angst about has no way out, then you are
of positive acute stress. things that are happening to likely to begin suffering
Getting into a car accident is you or around you. You can from chronic stress. This
negative acute stress. As have a sense of urgency and type of stress eventually
long as the acute stress a need to get things done begins to affect your health,
doesn’t last for extended that might actually become and can lead to heart
periods or occur too overwhelming. Episodic problems, strokes, or even
frequently, there is nothing acute stress is a recurring cancer, among other issues.
wrong with suffering from type of stress, happening Chronic stress definitely
acute stress. It happens to all over and over. requires reaching out for
of us, and it passes with help.
time.
 OUR RESPONSE TO STRESS
EXTERNAL PRESSURE COPING RESOURCES INTERNAL PRESSURE

BEHAVIOURAL SENSORIAL EMOTIONAL

COGNITIVE BIOLOGICAL INTERPERSONAL

 OUR RESPONSE TO STRESS
EXTERNAL PRESSURE COPING RESOURCES INTERNAL PRESSURE

BEHAVIOURAL SENSORIAL EMOTIONAL

•Substance dependence •Headache •Sadness
•Sleep problems •Nausea •Anger
•Restlessness •Dry mouth •Anxiety
•Eating problems •Stomach cramps •Guilt
•Irritation •Sweating •Worthlessness
•Speech problems •Numbness •Jealous
•Bad time management •Visual problems •Depressed
•Slow or fast reflexes •Easy fatigue •Embarrassed

COGNITIVE BIOLOGICAL INTERPERSONAL

•Impaired attention
•Reduced work output
•Poor decision making
•Life should not b like this
•I cannot take this any longer
•I must have what I want
•Blood pressure fluctuations
•Digestion problems
•Breathing problems
•Low immunity
•Low sexual interest
•Cardiac problems
•Mental problems
•Suspiciousness
•Competitive
•Fearful
•Social withdrawal
•Cant trust any one
•Cant keep healthy relationships
 HONEYMOON
PHASE

EMPTY NEST
TODDLER

SCHOOL
RETIREMENT GOING

LAUNCHING ADOLESCENT
 Tips for Finding Balance When You are Stressed
and Busy
• Recognise the problem
• Stress Control- ABC STRATEGY (Awareness, Balance & Control)
•Understand Gender Differences in stress
• Setting priorities and saying NO assertively
• Alter your perspective- viewing them as a "challenge" instead of a "threat," or
an "opportunity" instead of a "crisis,“
• Have Some Quick Stress Relievers
• Maintain Regular Stress-Relieving Habits- meditation, exercise or hobbies
• De-Clutter Your Life & Stay Organized
• Remember the Trade-Offs- looking at each new commitment as something
else that needs to be given up
• Delegate Like a Pro
• Do a Good Enough Job
• Live in the Now, but Keep the Future in Mind
• Consult Your Inner Child
• Change your thinking, behaviour & Life style
• Be Assertive & Humorous
• Ventilation
• Sleep & Relaxation
CHAIR &
BAGGAGE
GAME
 HOW DO YOU KNOW YOU’RE STRESSED?
The following quiz will help you determine if you’re stressed and if so, how much stress
you’re facing.
QUESTION SCORE HERE’S HOW TO
GRADE YOUR
1.I find it difficult to take the first step to get things
0 1 2 3 QUIZ:
done.
• Almost Never
2.I have tremors, twitches or shakiness in parts of my Applies To Me- 0
0 1 2 3
body. Points
• Applies To Me
3.I worry about situations where I could make a fool Some Of The
0 1 2 3
of myself. Time Or To A
4.I feel depressed or melancholy. 0 1 2 3 Small Extent-1
Points
5.I no longer enjoy the things I used to enjoy. 0 1 2 3 • Applies To Me A
Substantial
6.I tend to overreact to situations, whether personal
0 1 2 3 Amount Of Time,
or professional.
But Not The
7.I am easily agitated or annoyed. 0 1 2 3 Majority Of The
Time- 2 Points
8.I have trouble sleeping or falling to sleep. 0 1 2 3 • Applies To Me
9.I engage in activities or work that make me nervous Most Of The
0 1 2 3 Time, Almost All
or anxious
Of The Time- 3
10.I get upset by unimportant or small things. 0 1 2 3 Points