stress management

UNIT 5

PERSONALITY DEVELOPMENT



STRESS MANAGEMENT

GROUP MEMBERS

SAFRIN JESEMA BINTI HALIDEEN
06DSK21F1014

NIVITHRA A/P PURUSHOTHAMAN
06DSK21F1073

WAN NUR ALIYA BINTI WAN BAKAR
06DSK21F1067

LIYANA BINTI MOHAMAD ZAMHARI
06DSK21F1020

NOR ATHIRAH BINTI MOHAMMAD ALI
06DSK21F1082

NUR AINA ATIQAH NAFISAH BINTI MOHD RIZAL
06DSK20F1044

DEFINITION STRESS

The Oxford Advanced Tim Rogers defines stress as
Learner's Dictionary defines the feeling of not being able
stress as tension, pressure or
worry resulting from problems to cope with problems or
potential in one's life.
in one's life.

DEFINITION STRESS

Stress is a feeling of emotional or physical tension. It can come from
any event or thought that makes you feel frustrated, angry, or
nervous.


Stress is your body's reaction to a challenge or demand. In short

bursts, stress can be positive, such as when it helps you avoid danger
or meet a deadline. But when stress lasts for a long time, it may harm

your health.

TYPES OF STRESS

EUSTRESS EMOTIONALLY PSYCHOLOGICALLY

- beneficial - positive - build our self-
stress either feelings of efficacy, autonomy
psychological, contentment,
physical or inspiration, and resilience
biochemical motivation and

flow

TYPES OF STRESS

DISTRESS HYPOSTRESS

- extreme sorrow, - opposite end of
suffering or pain the spectrum to

hyperstress

TYPES OF STRESS

PHYSICAL STRESS PSYCHOLOGICAL STRESS

trauma (injury, infection, surgery), intense emotional stress (resentments, fears,
physical labor/over-exertion, environmental frustration, sadness, anger,

pollution (pesticides, herbicides, toxins, grief/bereavement), cognitive stres
heavy metals, inadequate light, radiation, (information overload, accelerated sense
noise, electromagnetic fields), illness (viral,
of time, worry, guilt, shame, jealousy,
bacterial, or fungal agents), fatigue, resistance, attachments, self-criticism,
inadequate oxygen supply, hypoglycemia self-loathing, unworkable perfectionism,
anxiety, panic attacks, not feeling like
I(low blood sugar), hormonal and/or yourself, not feeling like things are real,
biochemical imbalances, dietary stress and a sense of being out of control/not
(nutritional deficiencies, food allergies and being in control), and perceptual stress
sensitivities, unhealthy eating habits), (beliefs, roles, stories, attitudes, world
dehydration, substance abuse, dental
view).
challenges, and musculoskeletal
misalignments/imbalances.

TYPES OF STRESS

PSYCHO-SPIRITUAL STRESS COGNITIVE EMOTIONAL

A crisis of values, meaning, Anxious thoughts, fearful Feelings of tension,
and purpose; joyless striving anticipation, poor irritability, restlessness,
worries, inability to relax,
(instead of productive, concentration, difficulty with
satisfying, meaningful and memory. depression.

fulfilling work; and a
misalignment withn one’s

core spiritual beliefs.

TYPES OF STRESS

BEHAVIORAL PHYSIOLOGICAL: SOCIAL

Avoidance of tasks; sleep Stiff or tense muscles, grinding Some people in stressful
problems; difficulty in teeth, sweating, tension times tend to seek out others
headaches, faint feelings,
completing work assignments; to be with. Other people
fidgeting; tremors; strained choking feeling, difficulty in withdraw under stress. Also,
face; clenching fists; crying; swallowing, stomachache, the quality of relationships
changes in drinking, eating, nausea, vomiting, loosening of can change when a person is
or smoking behaviors. bowels, constipation, frequency
and urgency of urination, loss under stress.
of interest in sex, tiredness,
shakiness or tremors, weight
loss or gain, awareness of

heart beat.

Financial Problems

The majority of the study participants reported money being a significant source

of stress, with 77% feeling considerable anxiety about finances.

Signs of financial stress may include: FACTOR

Arguing with loved ones about money OF

Being afraid to open mail or answer the phone STRESS
Feeling guilty about spending money on non-essentials
Worrying and feeling anxious about money ( ROUTINE AND DAILY

CAUSES )
Personal Relationshhip

There are people in all of our lives that cause us stress. It could be a family

member, an intimate partner, friend, or co-worker.

Common relationship stressors include:
There is abuse or control in the relationship
Not communicating
Being too busy to spend time with each other and share responsibilities

Personality and Resources

Your personality traits and the resources you have available to you tie into all of

the above and can be independent sources of stress as well.

FACTOR
Extrovert, for example, tend to experience less stress in daily life and have

greater social resources, which buffer against stress. Perfectionist, on the other


OF
hand, may bring stress onto themselves unnecessarily because of their exacting

standards, experiencing more negative mental and physical health consequences


STRESS than those who merely focus on high achievement.

( ROUTINE AND
Social
DAILY CAUSES )
Social is included relationship toward others.

Examples of social stressor are:
Fear of crime
Living in an urban area
Poverty
Low social support

Job Demand

Job demands have been identified as one of the most common sources of work-

related stress.

Some situation where job demand can cause stress:

High time pressure

FACTOR
Ergonomic problems
Unpleasant physical conditions

OF
Relationship with Supervisor
STRESS
Toxic bossses are unsurprisingly the top cause of unhappiness in the workplace.
( WORK ) Having a bad boss can make your work life a misery but it can also make you
sick.

The following are some situation that can cause of stress by supervisor:
Lack of trust
Discrimination
Lack of support

HOW TO MANAGE STRESS ?

EXERCISE

WORKING OUT REGULARLY IS ONE OF THE BEST
WAYS TO RELAX YOUR BODY AND MIND. EXERCISE

WILL IMPROVE YOUR MOOD.YOU HAVE DO IT
CONSISTENTLY TO SEE CHANGES IN YOUR

BODY.WORK UP TO 2 HOURS AND 30 MINUTES OF
MODERATELY INTENSE EXERCISE LIKE BRISK
WALKS OR 75 MINUTES OF A MORE VIGOROUS
EXERCISE LIKE SWIMMING LAPS, JOGGING OR
OTHER SPORTS.

FOCUS ON SETTING FITNESS GOALS YOU CAN MEET
SO YOU DON’T GIVE UP. MOST OF ALL REMEMBER
THAT DOING ANY EXERCISE IS BETTER THAN NONE

AT ALL.

RELAX YOUR MUSCLES




WHEN YOU’RE STRESSED, YOUR MUSCLES GET TENSE YOU CAN HELP
LOOSEN THEM UP ON YOUR OWN AND REFRESH YOUR BODY BY:
STRETCHING
ENJOYING A MASSAGE
TAKING A HOT BATH OR SHOWER
GETTING A GOOD NIGHT’S SLEEP

WELL-BALANCED DIET

IT MAY ALSO HELP CONTROL YOUR MOODS.
YOUR MEALS SHOULD BE FULL OF

VEGETABLES, FRUIT, WHOLE GRAINS, AND
LEAN PROTEIN FOR ENERGY. DON’T SKIP
ANY. IT’S NOT GOOD FOR YOU AND CAN
PUT YOU IN A BAD MOOD, WHICH CAN
ACTUALLY INCREASE YOUR STRESS.

TAKE A BREAK

YOU NEED TO PLAN ON SOME REAL
DOWNTIME TO GIVE YOUR MIND TIME OFF

FROM STRESS

RESTFUL THINGS YOU CAN DO
INCLUDE:

MEDITATION
YOGA
TAI CHI

PRAYER
LISTENING TO YOUR FAVORITE MUSIC

SPENDING TIME IN NATURE

TALK ABOUT YOUR PROBLEMS

YOU CAN TALK TO FAMILY MEMBERS, FRIENDS, A
TRUSTED WELL-WISHER, YOUR DOCTOR, OR A
THERAPIST.YOU CAN ALSO TALK TO YOURSELF.
HOWEVER, IN ORDER FOR SELF-TALK TO HELP
REDUCE STRESS YOU NEED TO MAKE SURE IT’S
POSITIVE .
LISTEN CLOSELY TO WHAT YOU’RE THINKING OR
SAYING WHEN YOU’RE STRESSED OUT. IF YOU’RE

GIVING YOURSELF A NEGATIVE MESSAGE, CHANGE
IT TO A POSITIVE ONE. TELL YOURSELF “I CAN DO

THIS,” OR “I’M DOING THE BEST I CAN.