Abdullah Nishan

STRESS MANAGEMENT

What is Stress

Effects of stress

Sources of stress

How to Prevent

Religious perspective
 WHAT IS STRESS

Stress is a physical and emotional reaction

that everyone experiences in any situation we
find challenging, frightening, or difficult. It is
the wear and tear our bodies experiences
during change.
WHAT IS STRESS
 WHAT IS STRESS CONT….

Is stress bad?

The answer can be yes or no.
 WHAT IS STRESS CONT….

These reactions can have positive
and negative effects.

If you manage it positively it helps
to add flavor to our challenging life.
It can give you the push you need to
motivate yourself.
 WHAT IS STRESS CONT….

Sometimes it become worse and difficult
handle.

it become destructive and turns into
distress.

effect both physical and mental activities.
 STRESS TYPES

Good stress Bad stress

Or Or
Eustress Chronic Stress
 GOOD STRESS OR EUSTRESS

stress which helps us to improve our
performance.

Before going to a presentation or a test
some people tend to get sweaty and their
heart starts beating faster.

So they keep on memorizing or practicing
what they have to say in their mind.

This makes them succeed in what they are
doing.
 GOOD STRESS OR EUSTRESS CONT..

Good stress
Results

Enables Increases Energizes You

Concentration Performance Into Motion
 BAD STRESS OR CHRONIC STRESS

In situations that cause Physical and emotional
stress reactions are non-stopping, the body
never gets a chance to get relaxed.

This causes tension in the muscles

Some symptoms of this are headache, chest

pain, depression, ulcers, high blood pressure,
tension, burnouts, panic attack and anxiety.
 BAD STRESS OR CHRONIC STRESS
CONT..

Bad Stress
Results

Physical, mental,
Reduces
Loss of motivation and
effectiveness
behavioral problems
 STRESS SIGNALS
Stress Signals are characterized into 4 groups:
1-Feelings
2-Thoughts
4-Behavioral
5-physical
 STRESS SIGNALS CONT…
Stress Signals are characterized into 4 groups:
1. Feelings

Anxiety

Irritability

Fear

Moodiness

Embarrassment
 Stress Signals cont…
Stress Signals are characterized into 4 groups:
2. Thoughts

Self Criticism

Difficulty in concentrating or making decisions

Forgetfulness or mental disorganization

Preoccupation with the future

Repetitive thoughts

Fear of failure
 Stress Signals cont…
Stress Signals are characterized into 4 groups:
3. Behavioral

Stuttering or other speech difficulties

Crying

Acting impulsively

Nervous laughter

‘Snapping’ at friends

Teeth grinding

Jaw clenching

Increased smoking

Being prone to accidents

Increased / decreased appetite
 STRESS SIGNALS CONT…
Stress Signals are characterized into 4 groups:
4.Physical

Muscle tightening

Cold or sweaty hands

Headache

Back or neck problems

Sleep disturbance

Stomach distress

Cold and infection

fatigue
Some of the most common sources
of stress
Survival Stress (also called
acute stress):
When you are afraid that
someone or something may
hurt you, your body naturally
burst of energy so that you
will be able to survive the
dangerous situation or escape
it all together.
 Some of the most common sources
of stress cont..
Internal Stress:
This is the type people make themselves
stressed. This is when we worry about things
we can’t control or put our self in that
situation we know we will cause stress.
Some of the most common sources
of stress cont..
Environmental Stress:
This is the response to things around you
such as noise, crowding, pressure from work
and family.
SOME OF THE MOST COMMON SOURCES OF
STRESS CONT…

Fatigue and Over work:

This caused by working too hard and also by
not knowing how to manage your time well.
 WAYS OF GETTING RID OF STRESS

Kids or family are getting on your nerves?

Go somewhere where you can stand alone, a
room. Shut the door and take few deep
breaths.
 WAYS OF GETTING RID OF STRESS CONT..

Had a bad day with your boss or co workers?

Get out of the office. Get lungful of fresh air

Or rinse your face with some cool water.
 WAYS OF GETTING RID OF STRESS CONT..

Spent too long hours working over the books

or trying to finish an assignment?

Get away from your desk for a few minutes;

Roll your head and shoulders. Rub your hands
together quickly and put them over your
eyes. Breathe in and out slowly. And think
about the good times you have had.
 HOW TO PREVENT STRESS?

1.Plan out major changes in life

Graduating

Taking a new job

Having a baby

Getting married
 HOW TO PREVENT STRESS? Cont..

2. Realize your limitations

Learn to say ‘no’

It would be easier to refuse to do something
than to get caught in the middle of something
 HOW TO PREVENT STRESS? Cont..
3. Prioritize your tasks and manage your time

Plan out the things you want to do rather

than rushing it out
 HOW TO PREVENT STRESS? Cont..

4. Improve communication

Prevent relationship stress at home and at

work place
Listen, smile, admit if you are wrong, give
compliments, and express your feelings and
thoughts
 HOW TO PREVENT STRESS? Cont..

5. Learn new skills

 HOW TO PREVENT STRESS? Cont..

6. Share your thoughts

Share your thoughts with spouse, parents,

child or a friend. They may know how to get
you out of the situation
 HOW TO PREVENT STRESS? Cont..

7. Develop a positive attitude

 HOW TO PREVENT STRESS? Cont..

8. Reward yourself
Relaxation for big events (like going on
vacation), or give treats for small ones
 HOW TO PREVENT STRESS? Cont..

9. Exercising
Start with exercising for 30 minutes everyday
 HOW TO PREVENT STRESS? Cont..
10. Eat a balanced diet and Sleep well (7hr)
MANAGING STRESS
 MANAGING STRESS summary

Pray and seek from Allah

Plan by visualizing expected events

Think positively

Imagine potential negative big events

Relax with reciting or listening Quran

Relax with deep breathing

Relax by cleaning your mind

Relax your muscles

Relax with stretching and Exercising

Relax with massage therapy

Ask for help

Find professional help if needed

Remember to laugh and great people
 STRESS AND RELIGIOUS PERSPECTIVE

1. Regular Praying (5 times a day)

Increase remembrance of Allah (dhikr): “ He

guides to Himself those who turn to Him in
penitence those who have believed and
whose heart have rest in the remembrance of
God. Verily in the remembrance qf God, do
hearts find rest " (13:27-28).
 Stress and religious perspective
cont..

2. Recite Quran
"O mankind! There has come to you a direction
from your Lord, and a healing for (the disease
in your) heart, and for those who believe a
guidance and mercy" (10:57)
-Dr. Ahmed El Kadi of Akber Clinic (Panama City,
Florida) conducted and has published the
effects of listening to the Quranic recitation
on physiological parameters
 STRESS AND RELIGIOUS PERSPECTIVE
CONT..

Prophet Mohamed’s prayer During Stress , he used and

advised his followers to use the following prayers in times
of distress.

"God is sufficient for us. He is an excellent guardian. We

repose our trust in God.“

"Surely we belong to God and to Him shall we return. 0

God, I beseech you for the reward of my hardship. Reward
me and compensate me for it with something good."
 Famous sayings

Stress is the spice of life … who would enjoy a life

of no runs, no hits and no errors?
-Hans Selye, M.D.-

“The difference between a good day and a really

awful day is not found in what happened but in
what you tell yourself about that day”
- Thomas Whiteman, Sam Verghese & Randy Peterson -
 Famous sayings

“ We can control our reactions and responses

to stress. How we cope
with stress is up to us ”
- Jeff Davidson-
 References

Islam perspective on stress management

(no date) Athar S. Retrieved August 22, 2009, from http://www.islam-
usa.com/index.php?option=com_content&view=article&id=343:-islamic-
perspective-on-stress-management&catid=55:health-concerns-for-
believers&Itemid=309

Stress management – Various articles

(7/15/2008) Wanjiru M.W, retrieved September 3, 2009, from
http://www.scribd.com/doc/11531043/Stress-Management-Various-Articles-2

Stress Management
(2002) Richard. P Stress Management , Capstone Publishing, Oxford UK.