1. STRESS MANAGEMENT
Margaret Muriithi

3. What is stress?
Specific response of the body to any demand made upon it.
It may be physical, chemical or any emotional factor that causes body or mental tension and may be a factor in causing disease.
Your body's way of responding to any kind of demand or threat

4. Immediate physical effects of stress
When one feels threatened your nervous system responds by releasing a flood of stress hormones including adrenaline and cortisol which rouse the body for emergency action e.g.
Your heart pounds faster
Muscles tighten
Blood pressure rises
Breath quickens
Senses become sharper

5. Effects of the physical changes
Increase your strength and stamina
Speed your reaction time.
Enhance your focus. This is known as flight or fight.

6. Types of stress They are mainly two:
A). Eustress:- This is positive response from the body. Demands made to the body till the individual will do something positive.
B).Distress:- This is the negative response from the body after a demand.

8. Causes Of Stress In Your Work Place
Being unhappy in your job.
Having a heavy workload or too much responsibility
Working long hours
Having poor management, unclear expectations of your work or no say in the decision, making process.
Being insecure about your chance of advancement or risk of termination
Having to give speeches in front of colleagues
Facing discrimination or harassment at work, especially if your company isn't supportive .

9. Life Stressors Death of loved one Divorce
Increase in financial obligation
Getting married
Moving to a new home
Chronic illness or injury
Emotional problems/ depression, anxiety, anger, grief, guilt, low self esteem.

10. Taking care of an elderly or sick family member
Traumatic event i.e. natural disaster, theft, rape or violence against you or a loved one.
Sometimes stress comes from the inside rather than the outside. You can stress yourself out just by worrying about things.

11. Fear and uncertainty- terrorists
Attitudes and perceptions (a phone getting stolen).
Unrealistic expectations. No one is perfect if you want everything right all the time.
Change, any major life change can be stressful( divorce, a wedding, anew child).

12. Your stress level will differ based on your personality and how you respond to situations. Some people let everything roll off their back while other worry themselves sick.

13. Positive Effects Of Stress
Stress helps you stay focused and do the best
Stress helps you stay energetic
Stress helps you stay alert
During emergency stress can save ones life; by giving you extra strength to defend yourself.

14. Negative effects of stress
The body's autonomatic nervous system often does a poor job of distinguishing between daily stressors and life threatening events
When stressed over an argument with a friend, a traffic jam, your body may react as if you are facing life or death situation

15. When one is repeatedly experiencing the fight or flight stress response in your daily life, the effects will be
Pain in the parts of the body
Heart disease
Digestive problems
Sleep problems
Depression
Weight problems
Speed up aging process
Immune system goes down so one gets host of mental and emotional problems

16. Signs And Symptoms Of Stress
Cognitive
Memory problems
Inability to concentrate
Poor judgment
Seeing only the negative
Anxious or racing thoughts
Constant worrying

17. Emotional Moodiness Irritability or short temper Feeling overwhelmed
Sense of loneliness and isolation
Depression or general unhappiness

18. Physical Symptoms Aches and pains Diarrhea or constipation
Nausea, dizziness
Chest pain/ rapid heart beat
Loss of sex drive
Frequent colds

19. Behavioral symptoms Eating more or less. Sleep too much or too little.
Isolating yourself from others.
Neglecting responsibility.
Using alcohol, cigarettes or drugs.
Nervous habit e.g. Nail biting, pacing

20. Ways Of Managing Stress
Support Network ( social engagement).
People with strong network of supportive friends. The more lonely you are and isolated the less opportunity to utilize social engagement and the greater your vulnerability to stress.

21. Your Exercise Levels Exercise regularly for 30 minutes helps
Tone your body
Lift your moods
Relief stress
Relief anxiety
Relief anger
Relief frustration

22. Your Diet
The food you eat can have a great effect on your mood and how well you cope with life stressors e.g eating a diet of processed foods worsens symptoms of stress
One should eat:
fresh fruits
Vegetables
High quality protein
Healthy fats ( omega 3 oil)

23. Your Sense Of Control
Be confident in yourself and have ability to influence events

24. Your Attitude And Outlook
Optimistic people (positive) are more stress hardy
They embrace challenges
Have a sense of humor
Accept that change is a part of life

25. Ability To Deal With Your Emotions
Control your emotions but don’t let your emotions control you.
You are vulnerable to stress if you don’t know how to calm and soothe yourself.

26. Your Knowledge And Preparation
The more you know about a stressful situation including how long it will last and what to expect, the easier it is to cope.

27. The End
Margaret Muriithi