STRESS MANGEMENT

Stress symptoms include mental, social, and physical manifestations. These include exhaustion, loss of/increased appetite, headaches, crying, sleeplessness, and oversleeping. Escape through alcohol, drugs, or other compulsive behavior are often indications. Feelings of alarm, frustration, or apathy may accompany stress.

Stress Management is the ability to maintain control when situations, people, and events make excessive demands.

Manage your time and your resources wisely;
Accept both victory and defeat with humility;
Nurture healthy school and work attitudes;

What you can do to manage your stress?

Look around See if there really is something you can change or control in the situation Set realistic goals for yourself Reduce the number of events going on in your life and you may reduce the circuit overload
Exercise in stress reduction through project management/prioritizing Remove yourself from the stressful situation Give yourself a break if only for a few moments daily

Don't overwhelm yourself by fretting about your entire workload. Handle each task as it comes, or selectively deal with matters in some priority
Don't sweat the small stuff Try to prioritize a few truly important things and let the rest slide Learn how to best relax yourself Meditation and breathing exercises have been proven to be very effective in controlling stress. Practice clearing your mind of disturbing thoughts.

Selectively change the way you react, but not too much at one time. Focus on one troublesome thing and manage your reactions to it/him/her Change the way you see things Learn to recognize stress for what it is. Increase your body's feedback and make stress self-regulating

Avoid extreme reactions; Why hate when a little dislike will do? Why generate anxiety when you can be nervous? Why rage when anger will do the job?

Why be depressed when you can just be sad?

Do something for others to help get your mind off your self?

Get enough sleep Lack of rest just aggravates stress
Work off stress with physical activity, whether it's jogging, tennis, gardening

Avoid self-medication or escape Alcohol and drugs can mask stress. They don't help deal with the problems

Develop a thick skin The bottom line of stress management is "I upset myself"

Try to "use" stress If you can't fight what's bothering you and you can't flee from it, flow with it and try to use it in a productive way

Try to be positive Give yourself messages as to how well you can cope rather than how horrible everything is going to be. "Stress can actually help memory, provided it is short-term and not too severe. Stress causes more glucose to be delivered to the brain, which makes more energy available to neurons. This, in turn, enhances memory formation and retrieval. On the other hand, if stress is prolonged, it can impede the glucose delivery and disrupt memory."


Avoid being impulsive or aggressive;
Gain insight into your strengths and weaknesses;
Indulge in goal-directed behavior but be flexible;
Never make promises which you are unlikely to keep;
Guard against being consumed by materialism.

Strive to develop a positive self-concept;
Think clearly and positively at all times;
Respect the feelings and the rights of others;
Experience a healthy attitude toward your sexuality;
Seek spiritual understanding and fulfillment;
Say "sorry" whenever you need to.

Engage in health-promoting activities;
Forgive yourself as well as others and be humorous;
Foster the development of effective social skills;
Enjoy nature and take good care of your environment;
Communicate effectively and not aggressively;
Take responsibility for your actions;
In times of need, accept assistance readily;
Value the gifts of family, companionship and friendship;
Enjoy the serenity of being alone at times;
Learn from your experiences and from those of others;
You need to “let go” of the pain of the past and embrace
The whole new world which the future offers.

Stress & Performance

Sources of Stress

Role Conflict: results from conflict between managerial roles.

• Conflict can result when managers want to present a problem with the firm but still want to present firm in best possible light.

• Role Overload: managers have too many duties and activities.

• Most managers have several roles but they can become over-powering.

Coping with stress

• Problem-focused: actions taken to directly deal with stress.

• Emotion-focused: actions taken to deal with stressful feelings.

Time Management: allows people to accomplish more with less wasted time.

Mentoring: mentor shows how to deal with stress.

Exercise: can reduce stressful feelings.

Meditation: puts current cares aside.

Social support: can come from family or other workers.