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STRESS DEFINED
The most commonly accepted definition of stress (mainly attributed to Richard S Lazarus) is that stress is a condition or feeling experienced when a person perceives that "demands exceed the personal and social resources the individual is able to mobilize." In short, it's what we feel when we think we've lost control of events.
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LOOSING CONTROL OF EVENTS. The very sentence gives us an indication as to what we should be doing in case of stress. Lets not loose control of events. But this is easier said than done. Hence this presentation. THE STRESS MANAGEMENT
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Hans Selye was one of the founding fathers of stress research. His view in 1956 was that "stress is not necessarily something bad it all depends on how you take it. The stress of exhilarating, creative successful work is beneficial, while that of failure, humiliation or infection is detrimental." Selye believed that the biochemical effects of stress would be experienced irrespective of whether the situation was Powerpoint positive or negative Templates Page 7
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POSITIVE STRESS Eustress (positive stress) motivates a person to cope with stressors and allows a person to perform effectively and may even increase performance. Eustress generally occurs when an individual perceives that he or she has the ability to effectively cope with a stressor.
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Negative stress
Distress (negative stress) occurs when stimulation is excessive and causes fear of the situation, panic, anxiety or agitation. Distress usually results in poorer performance and can be dangerous for flight safety. Anxiety is stress related to an unforeseen or imagined threat. It is caused by the anticipation or perception that something dangerous, unpleasant or harmful may be about to occur, and the individual is fearful that he or she will not be able to cope with the event.
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Duration of stress
Acute Stress is caused by stressors that occur for very short periods of time. Usually, an individual is able to resolve the stressful situation and return to a normal mental and physiological state. Acute stress can be positive, but extremely high levels of over-arousal for short durations can lead to exhaustion.
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Chronic Stress is caused by a constant stream of demands, risks, pressures and threats that go on for significantly long periods of time. Chronic stress slowly drains mental and physical resources and leaves a sense of hopelessness or inability to cope. If prolonged, it can have very serious health implications such as the onset cont..
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of a stroke, heart disease or even heart attack. In extreme cases it has led to suicide. The most dangerous aspect of chronic stress is that because it is prolonged, an individual may stop noticing its effects even though the negative effects are still taking place. It becomes a familiar sensation that is accepted as the status quo, and a person may not take any actions to cope with the stress, which can lead to further problems.
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QUESTIONNAIRE.
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Checking Yourself for Burnout Instructions: For each statement, click the button in the column that best describes you. Please answer questions as you actually are (rather than how you think you should be), and don't worry if some questions seem to score in the 'wrong direction'.
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Question Do you feel run down and drained of physical or emotional energy? Do you find that you are prone to negative thinking about your job? Do you find that you are harder and less sympathetic with people than perhaps they deserve? Do you find yourself getting easily irritated by small problems, or by your co-workers and team? Do you feel misunderstood or unappreciated by your co-workers?
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Do you feel that you are achieving less than you should? Do you feel under an unpleasant level of pressure to succeed? Do you feel that you are not getting what you want out of your job? Do you feel that you are in the wrong organization or the wrong profession? Are you becoming frustrated with parts of your job?
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Do you feel that organizational politics or bureaucracy frustrate your ability to do a good job? Do you feel that there is more work to do than you practically have the ability to do? Do you feel that you do not have time to do many of the things that are important to doing a good quality job? Do you find that you do not have time to plan as much as you would like to?
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15-18 No sign of burnout here 19-32 Little sign of burnout here, unless some factors are particularly severe 33-49 Be careful you may be at risk of burnout, particularly if several scores are high 50-59 You are at severe risk of burnout do something about this urgently 60-75 You are at very severe risk of burnout do Powerpoint Templates Page 29 something about this urgently
Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun plus the resilience to hold up under pressure and meet challenges head on.
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Identify the sources of stress in your life Stress management starts with identifying the sources of stress in your life. This isnt as easy as it sounds. Your true sources of stress arent always obvious, and its all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that youre constantly worried about work deadlines. But maybe its your procrastination, rather than the actual job demands, that leads to deadline stress.
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To identify your true sources of stress, look closely at your, and excuses: habits, attitude
Do you explain away stress as temporary (I just have a million things going on right now) even though you cant remember the last time you took a breather? Do you define stress as an integral part of your work or home life (Things are always crazy around here) or as a part of your personality (I have a lot of nervous energy, thats all). Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional? Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.
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Think about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately, many people cope with stress in ways that compound the problem.
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Since everyone has a unique response to stress, there is no one size fits all solution to managing it. No single method works for everyone or in every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control.
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"Cognitive restructuring involves learning how to think differently, to change fundamental faulty thinking, and replace it with more rational, realistic, and perhaps positive thinking,"
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What is truly the worst possible outcome of a given situation? Could this really harm me or my family? Am I looking at this situation correctly; what proof do I have of my fears? Can I really handle this situation even though I doubt myself? What can I do to change this situation?
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BE A POSITIVE THINKER.
Constant negative thoughts bring about negative result and vice versa. Being positive in attitude greatly reduces chronic stress Powerpoint Templates
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Learning healthier ways to manage stress The Four As Change the situation: Avoid the stressor. Alter the stressor. Change your reaction: Adapt to the stressor. Accept the stressor.
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Learn how to say no. Avoid people who stress you out. Take control of your environment. Avoid hot-button topics. Pare down your to-do list.
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Some sources of stress are unavoidable. You cant prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, its easier than railing against a situation you cant change.
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#4 continued
Dont try to control the uncontrollable. Look for the upside. Share your feelings. Learn to forgive.
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Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by nurturing yourself. If you regularly make time for fun and relaxation, youll be in a better place to handle lifes stressors when they inevitably come.
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Dont get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury. Powerpoint Templates
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aside relaxation time. *Connect with others. *Do something you enjoy every day. *Keep your sense of humor
*Set
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# 6
Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, youll feel more relaxed and youll sleep better. Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Dont avoid or mask the issue at hand; deal with problems head on and with a clear mind. Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.
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1. Physiological
Cardiovascular: increased pulse rate, high
blood pressure, chest pains
2. Psychological
Emotional: anger, guilt, mood swings and low self-esteem, depression Pessimism Irritable temper Loss of interest Loss of control
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MS BEFORE FLIGHT
No consumption of alcohol at least 24 hrs before flight. Get adequate sleep, switch OFF the cell phone. Get your household chores completed before you set to get the REST.( easier said than done). IMP: Try to eat a high protein diet. Fish, chicken, Egg. Etc. For vegetarians: Pulses, sprouted beans, and similar food. On the day of the flight DO NOT do heavy exercise, light yoga exercises is fine.
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MS ON FLIGHT
Drink lot of fluids, preferably ONLY water. One can put couple of lemon slices in a bottle of water and keep drinking that. Replenishes the fast depleting vitamin C. Avoid tea and coffee. Green tea and black tea without milk and sugar is fine as they are antioxidants. Eat very simple meals like yogurt,rice,and boiled veg. IMP: TAKE MICRO BREAKS ( On L/R ops. Make yourself comfortable when taking the mandatory bunk rest)
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MS ON FLIGHT
Make it a habit every time you wash your hands, to take a moment to slow down, breathe slowly and deeply, and consider your stress levels Remind yourself that no matter how difficult a passenger is being, its not personal If things get to much, excuse yourself and ask another member of staff to step in for you
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Meditation, Progressive muscle relaxation techniques, and yoga are the most important ways to reduce and manage stress Powerpoint Templates
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Key Points
Stress is a physiological and cognitive response to stressors that generates alertness In excess, stress results in a large number of side effects - both physical and mental Stress is triggered by stressors that are either immediate threatening/challenging situations or long-term background issues The response to a stressor depends on both its intensity and the amount of exposure time Stress can be acute or chronic
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Key Points
Chronic stress can become so routine that you lose awareness of its presence, yet it still carries its harmful effects The best way to reduce stress is to:
Learn to recognize the symptoms Prepare and plan by maintaining currency and proficiency through regular training Take care of the physical aspect: food, sleep and exercise Keep workload under control, communicate and ask for help
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The student will also need to have a system of organization for note-taking, keeping track of assignments andPowerpoint Templates other important papers.
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THE END
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