1. Art of Leadership & Motivation HRM 760 Lecture - 12 FACILITATOR Prof. Dr. Mohammad Majid Mahmood 0333-5188677, majidbagram@yahoo.com

2. 2 Stress Management Causes of stress 10 ways to beat stress Symptoms of Stress

3. 3 What is stress?

4. 4 harm your mental and physical health But too much stress can: damage relationships with your friends and family. Stress is a fact of life.

5. 5 Stress can become a serious problem. It may lead to: physical discomfort illnesses medical emergencies.

6. 6 What is Stress?

7. 7 Stress The experience of opportunities or threats that people perceive as important and also perceive they might not be able to handle or deal with effectively.

8. 8 Aspects of Stress 1.Stress can be experienced because of both opportunities and threats. 2.The threat or opportunity experienced is important to a person. 3.The person who is experiencing an important opportunity or threat is not sure that he or she can effectively deal with it. 4.Whether people experience stress depends on how they perceive potential opportunities and threats and how they perceive their capabilities to deal with them.

9. 9 Stress feelings Worry Tense Tired Frightened Depressed Anger

10. 10 Stress Can Be Harmful To Your Health Diseases Frequent colds/flu Digestive upsets Depression Cancer High blood pressure Heart disease

11. 11 Physiological Psychological Behavioral Stress Three General Symptoms Stress Three General Symptoms

12. 12 Symptoms of Stress

13. 13 Causes of Stress

14. 14 What causes stress? Various “stressors” cause stress. Everyone’s stressors are different. Not all stressors are harmful.

15. 15 Group and Organization-Related Stressors Group and Organization-Related Stressors Personal Stressors Personal Stressors Work-Life Stressors Work-Life Stressors Job-Related Stressors Job-Related Stressors Causes of Stress

16. 16 Personal Stressors Major Life Events –Getting married –Getting divorced –Death of a close friend/relative –Buying a home –Moving –Serious illness Minor Life Events –Traffic congestion

17. 17 LIFESTYLE CHOICES Lack of sleep Overloaded schedule

18. 18 NEGATIVE SELF - TALK Pessimistic thinking Self criticism

19. 19 MIND TRAPS Unrealistic expectations Taking things personally All or nothing thinking Rigid thinking

20. 20 JOB RELATED STRESSORS

21. 21 WHY DO WE WORK ? Work provides an income and fulfils a variety of other needs; - mental and physical exercise, social contact, a feeling of self- worth and competence.

22. 22 FACTORS INFLUENCING WORK STRESS

23. 23 THE DRIVE FOR SUCCESS Our culture demands monetary success / professional status.

24. 24 CHANGING WORK PATTERNS Unemployment, new technology, no more jobs, & short - term contracts

25. 25 WORKING CONDITIONS Physical and mental health is adversely affected by unpleasant working conditions, such as high noise levels, lighting, temperature and excessive hours.

26. 26 OVERWORK Circumstances such as long hours, unrealistic deadlines and frequent interruptions.

27. 27 UNDERWORK This may arise from boredom because there is not enough to do, or because a job is dull and repetitive.

28. 28 UNCERTAINTY A lack of communication and feedback can result in confusion, helplessness, and stress.

29. 29 CONFLICT Stress can arise from work the individual does not want to do or that conflicts with their personal, social and family values.

30. 30 RESPONSIBILITY The greater the level of responsibility the greater the potential level of stress.

31. 31 RELATIONSHIPS AT WORK Good relationships with colleagues are crucial. But bad relationships with colleagues results in stress.

32. 32 CHANGES AT WORK Changes such as demotion, termination, retirement and transfer are particularly stressful.

33. 33 Group and Organization-Related Stressors Misunderstandings, conflict, disagreements Uncomfortable or unsafe working conditions

34. 34 Stressors Arising out of Work-Life Linkages Work life - personal life role conflict Family responsibilities –Child care –Elder care

35. 35 COSTS OF STRESS 80% of all modern diseases have their origins in stress.

36. 36 10 ways to beat stress before it gets you down

37. 37 1. Adopt a Healthy Lifestyle Get adequate rest Be physically active daily Eat regular, healthy meals Avoid smoking, drugs, and alcohol Take time to relax and do something daily Spend quality time with friends and family

38. 38 2. Don’t Over commit Limit demands — say no unless you really want to take on a new task. Set priorities — complete important tasks first; do the rest if there is time. Delegate.

39. 39 3. Simplify Your Life Look for ways to simplify your life. This may include: –Living within your means or even below your means –Peace of mind may be worth more than a new car or home.

40. 40 4. Master One Big Change at a Time Try to avoid too much change in your life all at once. When going through a major life event, try to keep other changes that are within your control to a minimum. Spend more time with family, friends, and your support group. Major Life Events Starting a new job Marriage Divorce Buying a new home Stopping smoking Death of a loved one Serious illness

41. 41 5. Learn to Relax Take a vacation Take short, relaxing breaks throughout the day and do special, fun things you enjoy after work and on the weekends. Relaxation can break the stress cycle.

42. 42 The 30 Second Mini-Break When you feel yourself becoming annoyed or uptight, try this 30- second mini-break. Step 1 Eyes closed, remember a pleasant memory Step 2 Smile within, using your mouth and eye muscles Step 3 Take a slow, deep breath and relax your whole body Step 4 Take another deep breath and move into a positive, productive attitude

43. 43 Pleasurable Everyday Experiences That Can Help You Relax Pray A warm bath Listen to favorite music A hike in the woods Watch a funny movie Phone a friend Eat out Sit in the sunshine Take a nap Play with your children Enjoy a sunset Write in your diary Walk/play with your pet Trim the roses Read a good book Enjoy a hobby

44. 44 6. Be Physically Active Physical activity helps relieve stress by burning up high emotions Stress can harm the heart, physical activity can strengthen the heart and enhance health and resistance to disease. Make physical activity a daily habit Walk every day

45. 45 7. Be Good to Yourself Listen to your self-talk – Are you telling yourself how great you are? – Or, are you putting yourself down? Focus on your good qualities Don’t be your own worst enemy by being overcritical, and putting yourself down Make changes where needed

46. 46 8. Feed Your Emotional Life Everyone needs love to survive People with social support handle stress and crisis better than those without support Invest time in developing loving/supporting relationships Don’t isolate yourself — no man is an island

47. 47 9. Resolve Conflicts If something is bothering you, don’t ignore it, take action to resolve it. Resolving conflicts requires good communication skills. The ideal solution to any problem is not just what you want, but a solution that is helpful or agreeable to both parties. Look for mutually acceptable solutions, then you have a “win-win” solution.

48. 48 10. Keep Balance in Your Life Balance work with recreation disappointments with hope sadness with humor worry with trust stress with relaxation doubts with optimism excitement with quiet times loneliness with friendship fear with peace

49. Thank you for your kind attention! Thank you for your kind attention! FACILITATOR Prof. Dr. Mohammad Majid Mahmood 0333-5188677, majidbagram@yahoo.com