TATWEER

for
Traffic Assets & Systems Operation and Management (TASOM)

Managing Stress

Presenter Name : Nauman Junejo

Date : October 2015

Stress and its Effects

Do you personally suffer from excessive stress?

What are the signs of excessive stress?
What can you do to help alleviate your stress?

Determining if you suffer from excessive stress

Signs of stress can be physical and/or mental
Common Physical symptoms of stress can include:
Rapid heartbeat.
Headache.
Stiff neck and/or tight shoulders.
Backache.
Rapid breathing.
Sweating and sweaty palms.
Upset stomach, nausea, or diarrhea.
Sleep trouble.
Weakening of the immune system

Symptoms Continued
Common Mental symptoms of stress include:
Irritability
Intolerance
Short Temper
Exhaustion
Lack of concentration
Frustration over minor challenges

Major Causes of Stress

Some of these may include:
Being fired
Being Promoted or Demoted
Moving/Relocation
Marriage/Divorce
Pregnancy
Death of family or friends

How Can You Cope With Stress?

1)Time Management can be a huge cause for stress in
many peoples lives. Consider taking a class or course
or reading information available online or in magazines
or books on how to better manage your time and tasks.
2)Schedule - You may get more done with less stress if
you make a schedule. Think about which things are
most important, and put those at the top of your
schedule/list to do those things first.
3)Take good care of yourself. Exercise, get plenty of rest,
try to eat well, don't smoke and limit how much alcohol
you drink.

How Can You Cope With

Stress (2)
4) Stop negative thoughts. Easier said then done right?
Well, its a skill that would be beneficial to develop. Try
writing down your worries and work on letting go of things
you cannot change. Dont worry about things that have
past. Focus on the positives and the future that you can
still impact.
5) Speak up. Assertive communication can help you
express how you feel in a thoughtful, tactful way.

How Can You Cope With

Stress (3)
6) Ask for help. People who have a strong network of

family and friends manage stress better.

7) Do something you enjoy. A hobby, a bath, meditation,
walking, or volunteering are good, helpful ways to help you
feel better and relieve stress. Listen to relaxing music.
8) Keep a journal. Try including dates, time of day, time of
year, current events in your life, even your food intake and
exercise routine (if any).

Conclusion

In Conclusion, make a commitment to yourself to change

the situation(s) causing you stress, seek new and different
ways to cope with the daily stresses and attempt to
become more efficient so that you may foresee what
stresses may arise and possibly, avoid or alleviate them.

THANK YOU