ODABULTUM UNI

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CHI
RO,
OROMI
A,ETHI
OPI
A
Tabl
eofCont
ent
s

I
ntr
oduct
ion
1.Whati
sSt
ress?
1.
1.Ty
pesofSt
ress
1.
2.Sy
mpt
omsofSt
ress

2.Under
standi
ngSour
cesofSt
ressand
I
tsConsequences
2.
1.Sour
cesofSt
ress
2.
2.ConsequencesofSt
ress

3.St
ressManagementSt
rat
egi
es
3.
1.Per
sonal
Copi
ngTechni
ques
3.
2.Soci
alandEmot
ional
Suppor
t.
3.
3.Wor
kpl
aceSt
ressManagement
3.
4.Long-
Ter
m St
ressPr
event
ion

4.I
mplicati
onsf
orPer
for
manceand
Sat
isf
action
4.
1.I
mpactonPer
for
mance
4.
2.I
mpactonJobSat
isf
act
ion
4.
3.Or
gani
zat
ional
Impl
i
cat
ions
4.
4.Str
ategi
est
oImpr
ovePer
for
manceand
Sat
isf
acti
on

5.Concl
usi
on
6.Ref
erences

I
ntr
oduct
ion
Definest
ressast hebody'
snatur
al
responsetopressureordemands.
Explainwhyst ressisacrucial t
opi
cin
personalandpr ofessi
onal l
ife.Ment
ion
thatthispresentati
onwil
l cov er
:What
stressis.
It
ssour cesandef fects.
St
rat
egi
est
omanagest
ress.
Howst ressimpactsperformanceand
satisfacti
on.st
ressanditsr elevancein
dailylif
e.Menti
ont hei
mpor tanceof
stressmanagementf orheal thand
product iv
ity
.Provi
deabr iefov ervi
ewof
thet opicscoveredinthepresent ati
on.
1.Whati
sSt
ress?
Str
ess,inagener alsense,isastat
eof
mentalorphysicaltensionandwor r
y
causedbydiff
icultcircumstancesor
chal
lenges.I
tcanmani festasafeeli
ng
ofpressur
e, anxi
ety
,orevenphy si
cal
symptoms, andisyourbody'snatur
al
responsetodemandsort hreats.
Str
essisthebody '
snat ur
al r
esponset ochall
engesordemands.I toccurs
whenani ndivi
dual percei
v esasituationasov er
whelmi ng,threatening,or
beyondtheirabil
itytocope.St resscanbebot hposit
ive(eustr ess)—which
motivat
esandenhancesper f
ormance—ornegat i
ve(distress)—whi chcan
l
eadt ophysicalandment alhealthissues.Theexci
tement ,
feelingofanxiety
,
and/orphysicaltensionthatoccur swhent hedemandsorst ressorsplaced
onani
ndi
vi
dual
aret
houghtt
oexceedt
heper
son'
sabi
l
it ocope.Th
yt e
excit
ement,feel
ingofanxiet
y,and/orphysi
cal
tensi
onthatoccur
s
whent hedemandsorst r
essorsplacedonanindivi
dual
are
thoughttoexceedtheperson'
sabili
tytocope.

Str
essistheexper
ienceofopportunit
iesort
hreat
sthatpeopl
e
percei
veasimport
antandal sopercei
vetheymightnotbeabl
eto
handleordeal
witheffect
ivel
y.

✔ St r
esscanbeexperiencedbecauseofbot hoppor
tuni
ti
esand
thr
eats.Thet
hreatoropportuni
tyexper
iencedisi
mportantt
oa
person.

✓St
ressi
suncer
tai
nty

✓St
ressi
sroot
edi
nper
cept
ion

1.
1.Ty
pesofSt
ress:
i.Acut eStress:Short
-ter
m st
ressthatcomesandgoesqui
ckl
y.I
tcanbeexci
ti
ngandev
en
benef
icial
insmal
ldoses.Short-
term st resscausedbyi mmedi at
echal l
enges
(e.g.
, anupcomi ngpr esentation).
i
i
.Chr
oni
cSt
ress:Long-
ter
m st
resst
hatcanhav
eanegat
ivei
mpactony
ourheal
th.I
tcan
r
esul
tfr
om ongoi
ngpr
obl
emsl
i
kef
inanci
aldi
ff
icul
ti
es,
rel
ati
onshi
pissues,
orademandi
ng
j Long-
ob. ter
m st
ressduet
oongoi
ngi
ssues(
e.g.
,fi
nanci
aldi
ff
icul
ti
es,
job
pr
essur
e)

i
ii
.EpisodicAcuteStr
ess–Fr
equentst
ressduet
oahi
gh-
pressur
eli
fest
yle
orconstantcri
ses.

CommonCausesofSt
ress:
Wor
kloadanddeadl
i
nes

Fi
nanci
alpr
obl
ems

Rel
ati
onshi
pissues

Heal
thconcer
ns

Maj
orl
i
fechanges

1.
2.Sy
mpt
omsofSt
ress:
Str
esscanmani
festi
nmanyway
s,i
ncl
udi
ng:

i
.Physi
cal
:Headaches,
muscl
etensi
on,
fat
igue,
stomachpr
obl
ems,
changesi
nappet
it
eorsl
eep
pat
ter
ns.

i
i
.Emot
ional
:Ir
ri
tabi
l
ity
,anxi
ety
,sadness,
feel
i
ngov
erwhel
med,
dif
fi
cul
tyconcent
rat
ing.

i
i
i.Behav
ior
al:Changesi
neat
inghabi
ts,
soci
alwi
thdr
awal
,pr
ocr
ast
inat
ion,
negl
ect
ing
r
esponsi
bil
i
ties.

2.Underst
andi
ngSour
cesofSt
ressandI
ts
Consequences
2.
1.Sour
cesofSt
ress
Str
esscanori
ginat
efrom var
iousper
sonal
,prof
essi
onal,
and
envi
ronment
alfact
ors.Somecommonsour cesincl
ude:

A.Per
sonal
Fact
ors
Fi
nanci
alPr
obl
ems–Debt
,bi
l
ls,
orunst
abl
eincome.

Heal
thI
ssues–Chr
oni
cil
l
ness,
inj
uri
es,
orment
alheal
thcondi
ti
ons.

Rel
ati
onshi
ps–Conf
li
ctswi
thf
ami
l
y,f
ri
ends,
orpar
tner
s.

Maj
orLi
feChanges–Mov
ing,
mar
ri
age,
div
orce,
orl
ossofal
ovedone.

B.Wor
k-Rel
atedFact
ors
Wor
kloadandDeadl
i
nes–Ex
cessi
vet
asksandt
ightschedul
es.

JobI
nsecur
it
y–Fearofj
obl
ossorcar
eerst
agnat
ion.

Work-
Lif
eBalance–St
ruggl
est
omanageper
sonal
andpr
ofessi
onal
r
esponsi
bil
i
ties.

Toxi
cWorkEnvi
ronment–Conf
li
ctswi
thcol
l
eaguesorunsuppor
ti
ve
management
.

C.Env
ironment
alandSoci
alFact
ors
Noi
seandPol
l
uti
on–Ur
banl
i
fe,
traf
fi
c,andcr
owdedspaces.

Soci
alExpect
ati
ons–Pr
essur
etomeetsoci
etal
orcul
tur
alnor
ms.

Technol
ogyOv
erl
oad–Const
antconnect
ivi
tyandi
nfor
mat
ionov
erl
oad.

2.
2.ConsequencesofSt
ress
I
funmanaged,st
resscanaff
ectmul
ti
pleaspect
sofli
fe,
incl
udi
ngphy
sical
heal
th,
emoti
onalwell
-bei
ng,
andworkpl
aceperfor
mance.

A.Phy
sical
Consequences

Headaches,
muscl
etensi
on,
andf
ati
gue.

Weakenedi
mmunesy
stem,
leadi
ngt
ofr
equenti
l
lnesses.

I
ncr
easedr
iskofhear
tdi
seaseandhi
ghbl
oodpr
essur
e.
B.Emot
ional
andPsy
chol
ogi
cal
Consequences

Anxi
ety
,depr
essi
on,
andmoodswi
ngs.

Decr
easedmot
ivat
ionandsel
f-
est
eem.

Di
ff
icul
tyconcent
rat
ingandmaki
ngdeci
sions.

C.Behav
ior
alConsequences

Reducedpr
oduct
ivi
tyandi
ncr
easedabsent
eei
sm atwor
k.

Unheal
thycopi
ngmechani
sms(
e.g.
,smoki
ng,
over
eat
ing,
alcohol
abuse)
.

St
rai
nedper
sonal
andpr
ofessi
onal
rel
ati
onshi
ps.

3.St
ressManagementSt
rat
egi
es
Managi
ngstresseff
ecti
velyinvol
vesacombinati
onofpersonalt
echni
ques,
l
if
est
ylechanges,
andwor kplaceint
erv
enti
ons.Herear
esomepr oven
st
rat
egiest
ohelpreducestressandimproveoveral
lwel
l-
being.

I
ndi
vi
dual
Lev
elReducedSt
rat
egi
es
Def
ineobj
ect
ivef
orsel
f
Pl
any
ourl
i
fe
Soci
alSuppor
t
Phy
sical
Fit
ness
Bi
ofeedback
Yoga
3.
1.Per
sonal
Copi
ngTechni
ques
Thesest
rat
egi
esf
ocusoni
ndi
vi
dual
act
ionst
oreducest
ressandi
mpr
ove
emot
ional
resi
l
ience.

A.Ti
meManagement

Pr
ior
it
izet
asksusi
ngat
o-dol
i
storpl
anner
.

Br
eakt
asksi
ntosmal
l
erst
epst
oav
oidf
eel
i
ngov
erwhel
med.

Setr
eal
i
sti
cgoal
sanddeadl
i
nes.

B.Rel
axat
ionTechni
ques

DeepBr eathi
ngExerci
ses–Hel
psreduceanxi
etyandcalmthenerv
ous
system.Progressiv
eMuscl
eRel
axati
on–Tension-r
eleasemethodfor
physicalr
elaxat
ion.

Mi
ndf
ulnessMedi
tat
ion–I
ncr
easesf
ocusandr
educesemot
ional
str
ess.

C.Phy
sical
Act
ivi
ty

Regularexer
cise(
wal
ki
ng,
yoga,
runni
ng)r
eleasesendor
phi
ns,
whi
ch
i
mpr ovemood.

Engagi
ngi
nhobbi
esl
i
kedanci
ng,
swi
mmi
ng,
orcy
cli
ng.

D.Heal
thyLi
fest
yleChoi
ces

Mai
ntai
nabal
anceddi
etwi
thnut
ri
ti
ousf
oods.

Getenoughsl
eep(
7–9hour
sperni
ght
).

Reducecaf
fei
neandal
cohol
int
ake.

3.
2.Soci
alandEmot
ional
Suppor
t
Bui
l
dingst
rongsoci
alconnect
ionshel
psi
nmanagi
ngst
ressef
fect
ivel
y.

A.Tal
ki
ngt
oSomeone

Shar
econcer
nswi
thf
ri
ends,
fami
l
y,oracounsel
or.
Joi
nsuppor
tgr
oupst
oconnectwi
thot
her
sfaci
ngsi
mil
archal
l
enges.

B.Pr
act
ici
ngGr
ati
tudeandPosi
ti
vi
ty

Keepagr
ati
tudej
our
nal
tof
ocusonposi
ti
veaspect
sofl
i
fe.

Useposi
ti
veaf
fi
rmat
ionsandsel
f-
compassi
ont
echni
ques.

C.Set
ti
ngBoundar
ies

Lear
ntosay“
no”t
oav
oidov
ercommi
tment
.

Mai
ntai
naheal
thywor
k-l
i
febal
ance.

3.
3.Wor
kpl
aceSt
ressManagement
Fort
hoseexper
ienci
ngst
ressatwor
k,t
hef
oll
owi
ngst
rat
egi
escanhel
p:

A.I
mpr
ovi
ngWor
kEnv
ironment

Or
gani
zey
ourwor
kspacet
oreducecl
utt
eranddi
str
act
ions.

Takeshor
tbr
eakst
oref
reshy
ourmi
nd.

B.Seeki
ngOr
gani
zat
ional
Suppor
t

Communi
cat
ewi
thsuper
visor
saboutwor
kloadconcer
ns.

Useempl
oyeeassi
stancepr
ogr
ams(
EAPs)i
fav
ail
abl
e.

C.Av
oidi
ngPr
ocr
ast
inat
ion

St
artwi
thsmal
ltaskst
obui
l
dmoment
um.

UsethePomodor
oTechni
que(
wor
kfor25mi
nut
es,
thent
akea5-
minut
e
br
eak).

3.
4.Long-
Ter
m St
ressPr
event
ion
Dev
elopaGr
owt
hMi
ndset–Vi
ewchal
l
engesasl
ear
ningoppor
tuni
ti
es.

Engagei
nLei
sur
eAct
ivi
ti
es–Spendt
imeonhobbi
es,
trav
el,
orcr
eat
ive
pur
sui
ts.

Pr
act
iceSel
f-
Car
e–Pr
ior
it
izer
elaxat
ion,
ment
alheal
th,
andsel
f-
ref
lect
ion.

4.I
mplicati
onsofSt
ressonPer
for
manceand
Sat
isf
action
Str
essplaysasigni
ficantr
oleinbothi
ndividualandorgani
zat
ionalsuccess.
Whilemoderat
est r
esscanbemot i
vat
ing,excessiveorchr
onicstr
ess
negati
vel
yimpactsper f
ormance,j
obsatisf
action,andover
all
well-
being.

Construct
ivest
ress,oreust r
ess,
actsinapositi
veway .Moderat
elevel
sof
stressbyprompti
ngi ncreasedworkeffor
t,st
imulat
ingcreati
vi
ty,
and
encouraginggr
eaterdili
gence.Youmayknowsuchst ressasthetensi
on
thatcausesyoutostudyhar dbefor
eexams, payattenti
on,andcomplet
e
assignmentsontimei nadi f
fi
cul
tclass.

Dest r
uctiv estress,ordistr
ess,isdysfunct
ionalf
orbotht heindi
vidualand
theor ganizat i
on.Toomuchst resscanov erl
oadandbr eakdownaper son'
s
physical andment alsystemsr esult
inginabsent
eeism, tumover,
er r
ors,
accidents, dissati
sfacti
on, r
educedper f
ormance,unethicalbehaviorand
eveni l
lness.St anfordscholarandconsul t
antJeffr
eyPf eff
er,f
orexampl e,
cri
tici
zesor ganizati
onst hatsufferf
rom suchexcessi
v epracti
cesf or
creati
ngt oxicwor kpl
aces.

Per
for
mance:Anumberofgr
ouppr
oper
ti
esshowar
elat
ionshi
pto
per
for
mance

Sat
isf
acti
on:Highcongruencebetweenaboss'
sandanemploy
ee'
s
per
cepti
onoftheemploy ee'
sjobcorr
elat
esst
rongl
ywi
thhi
ghemploy
ee
sat
isf
acti
on.Roleconf
li
ctisassociat
ed

4.
1.I
mpactonPer
for
mance
A.ReducedPr
oduct
ivi
ty

Hi
ghst
ressl
evel
scanl
eadt
odi
ff
icul
tyconcent
rat
ingandpoordeci
si
on-
maki
ng.

Empl
oyeesmayst
ruggl
ewi
tht
imemanagementandt
askcompl
eti
on.

Pr
ocr
ast
inat
ionandmi
sseddeadl
i
nesbecomemor
efr
equent
.

B.Decr
easedCr
eat
ivi
tyandPr
obl
em-
Sol
vi
ngAbi
l
ity

St
ressnar
rowsf
ocusandl
i
mit
sinnov
ati
vet
hinki
ng.

Empl
oyeesunderst
ressmayt
akef
ewerr
isksandav
oidchal
l
enges.

C.I
ncr
easedEr
ror
sandAcci
dent
s

Hi
gh-st
ressenv
ironment
sleadt
ofat
igue,
incr
easi
ngt
hel
i
kel
i
hoodof
mi
stakes.

I
nsaf
ety
-sensi
ti
vej
obs,
str
esscancont
ri
but
etowor
kpl
aceacci
dent
s.

D.Absent
eei
sm andTur
nov
er

St
ress-
rel
atedi
l
lnessesl
eadt
omor
esi
ckday
s.

Empl
oyeesexper
ienci
ngbur
noutar
emor
eli
kel
ytoqui
tthei
rjobs.

4.
2.I
mpactonJobSat
isf
act
ion
A.Decr
easedEngagementandMot
ivat
ion

Empl
oyeesexper
ienci
ngchr
oni
cst
ressmayf
eel
disconnect
edf
rom t
hei
r
wor
k.

Lackofmot
ivat
ioncanr
esul
tinpoorj
obper
for
mance.

B.PoorWor
kpl
aceRel
ati
onshi
ps

Str
esscanleadt
oir
ri
tabi
l
ity
,incr
easi
ngconf
li
ctswi
thcol
l
eaguesand
super
visor
s.

Team col
l
abor
ati
onsuf
fer
swheni
ndi
vi
dual
sar
eov
erwhel
med.
C.LowerEmpl
oyeeMor
ale

Ast
ressf
ulwor
kenv
ironmentcanr
educeov
eral
lj
obsat
isf
act
ion.

Empl
oyeesmayf
eel
under
val
uedorunsuppor
tedbymanagement
.

D.I
mpactonWor
k-Li
feBal
ance

Str
essspi
l
lsov
eri
ntoper
sonal
li
fe,
aff
ect
ingr
elat
ionshi
psandment
alwel
l
-
bei
ng.

Lackofbalancecanl
eadt
obur
noutanddi
ssat
isf
act
ionwi
thbot
hwor
kand
personal
li
fe.

4.
3.Or
gani
zat
ional
Impl
i
cat
ions
Compani
eswit
hhigh-
stressenvi
ronment
sexper
iencehi
ghert
urnov
err
ates
andl
oweremploy
eeretenti
on.

Cust
omerserv
icequali
tydecl
ineswhenst
ressedemployeesar
eunabl
eto
per
for
m att
heirbest
.Acultur
eofunmanagedstresscandamagean
or
gani
zat
ion’
sreput
ati
onandbr Hi
and. gh-
str
essenv
ironment
sof
ten
seeincr
easedconf
li
ctamongemployees.Poorjobsati
sfacti
on
resul
tsinhi
ghemployeetur
nov
er.
Lowerov er
all
producti
vit
yanda
negati
vecompanycultur
e.

4.
4.St
rat
egi
est
oImpr
ovePer
for
manceandSat
isf
act
ion
Organi
zat
ionsandindi
vi
dualscant
akepr
oact
ivest
epst
omi
nimi
zest
ress
andenhancejobperf
ormance:

A.ForI
ndi
vi
dual
s

Dev
elopst
rongt
imemanagementandcopi
ngski
l
ls.

Seekwor
k-l
i
febal
ancet
hroughpr
operr
estandsel
f-
car
e.

Usest
ress-
reduci
ngt
echni
quessuchasmedi
tat
ionandexer
cise.
B.ForOr
gani
zat
ions

Cr
eat
eaposi
ti
vewor
kenv
ironmentt
hatsuppor
tsempl
oyeewel
l
-bei
ng.

Pr
ovi
dest
ressmanagementpr
ogr
amsandment
alheal
thr
esour
ces.

Encour
ageopencommuni
cat
ionandpr
ovi
der
eal
i
sti
cwor
kloads.

5.CONCLUSI
ON
Summar i
zekeypointsaboutst ressandi t
s
eff
ects.
Reinf
orcetheimpor tanceofst r
ess
managementf orper
sonal wel l-
beingandwor kplace
success.
Encourageproactivest epst omanage
str
esseffect
ivel
y.
..
Whi
lesomestr
essisnor
mal
andev
enbenef
ici
al,
excessi veorprolongedst resscannegat ivel
yimpactheal th,well
-being,and
perfor mance.Under standi ngthesour cesofst ressandt heiri
mpacti s
essent ialf
ormanagi ngst ressef f
ecti
vely.Recogni zingtheear l
ysi gnsof
stresscanhel pi ndividual stakepr oactivestepstor educeitsnegat iv
e
effectsonheal th, performance, andov eralll
if
esat isfacti
on.Effective
stressmanagementr equiresacombi nationoflifest y
leadjustment s,
rel
axat iontechniques, andemot ionalsuppor t
.Managi ngst r
essef fecti
vel
y
l
eadst ohigherjobsat i
sfaction,improvedper formance, andbetterov eral
l
wel l
-being.Bothi ndividualsandor ganizationsmustr ecognizethei mpact
ofst ressandt akepr oactivest epstocr eateaheal thierandmor e
product iv
ewor kenv ironment .

6.Ref
erence
Li
stcr
edi
blesour
ces(
books,
resear
ch
papers,websit
es)usedforthe
present
ati
on.Listofbooks,
art
icl
es,
and
credi
blesourcesused.
Exampl
e:
Lazarus,R.S.,
&Folkman,S.(1984).Stress,
Appraisal
,andCoping.HarvardBusiness
Review ManagingStressinthe
Workplace.WorldHeal
thOrganizat
ion
ImpactofSt r
essonHealth.