Stress management by dr. Ghulam Dastgeer

STRESS MANAGEMENT
DR. GHULAM DASTGEER

NO MATTER HOW SUCCESSFUL YOU MAY BE THERE IS
ALWAYS A ROOM FOR IMPROVEMENT…
ITS ALL ABOUT PEOPLE, THEY DO/DON’T WANT TO CHANGE.

 Stress is a normal physical and emptional
response to events that make you feel
threatened or upset your balance in some way.
When you sense danger, challenging or
difficult—whether it’s real or imagined—the
body's defenses kick into high gear in a rapid,
automatic process known as the “fight-or-flight-
or-freeze” reaction, or the stress response.
 Your heart pounds faster, muscles tighten, blood
pressure rises, breath quickens, and your
senses become sharper.
 These physical changes increase your strength
and stamina, speed your reaction time, and
enhance your focus—preparing you to either
fight or flee from the danger at hand.

STRESS
 Stress can be understood as a physical or
mental disorder experience by a human
being due to work overload, frustration
and tension.
 Stress is the non-specific response of the
body to any demand made upon it.
 Stress typically describes a negative
condition that can have an impact on an
organism's mental and physical well-
being

 The stress response also helps you rise to meet challenges.
Stress is what keeps you on your toes during a presentation at
work, sharpens your concentration
 But beyond a certain point, stress stops being helpful and starts
causing major damage to your health, your mood, your
productivity, your relationships, and your quality of life.
 Stress releases powerful neurochemicals and hormones
(adrenaline and cortisol) that prepare us for action (to fight
or flee).

CONSEQUENCES OF STRESS
Remember: Stress is not an illness – it is a state. However, if
stress becomes too excessive and prolonged, mental and
physical illness may develop.
 Stressors are additive: high levels of stress can lead to
the following symptoms
 Physiological
 High blood pressure, headaches, stroke
 Psychological
 Dissatisfaction, tension, anxiety, irritability, boredom, and
procrastination
 Greatest when roles are unclear in the presence of conflicting
demands
 Behavioral
 Changes in job behaviors, increased smoking or drinking, different
eating habits, rapid speech, fidgeting, sleep disorders 17-8

EUSTRESS: GOOD/POSITIVE STRESS
 Stress associated with workload, pressure to complete tasks,
and time urgency
 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.

DISTRESS: STRESS FROM BAD SOURCES
 In situations that cause Physical and emotional stress
reactions are non-stopping, the body never gets a
chance to get relaxed.
 Stress that keeps you from reaching your goals, such
cause greater harm than challenge stressors
 This causes tension in the muscles

OUR LEVEL OF EXISTENCE  Only physical is
visible and we are
conscious about.
 Physical is level of
symptom while
other levels are
level of cause.
 Experience at
physical level is a
manifestation of
what’s within your
invisible levels.
• Problem in Physical Level Comes from EMS levels.
• When You Change What is at the Invisible Levels, You Will Change What You
Experience at the Physical Level.
• To Change the Fruit You Need to Change the Root. (i.e. your belief system)

THE PROCESS OF MANIFESTATION…
 So your present state is nothing more than the physical
manifestation of your previous thinking.
 As long as we keep operating from the same internal
programs we will keep getting same results.
 To change/improve your RESULTS you must change your
Internal programming/thoughts immediately.
Internal
Programing
(Thoughts)
Feelings
(Emotional
involvement)
Action
Results
(+/-)

THE LIFE CHANGING
REALITIES/PRESUPPOSITIONS…
 1. Perception is not reality. Your behavior depends
upon your perceptions, if you change your
perception, you can change your behavior.
(i.e Behavior is based on my perception so it doesn't
matter what is happening with me, but how I am
perceiving it. That means my perception is my reality)
 2. People do not respond to what is happening (i.e
reality) but to what they think is happening (their
perceptions of reality).

 3. People end up in problems Not due to lack of
opportunities but due to limited perception/believes.
(People who succeed/happy/stress free do not have fewer
problems than people who fail, it is how we perceive it and
what we do about what happens that makes the
difference).
 4. We have the power to choose how we define every
life experience. The way we define our life experiences
is revealed in how we talk to ourselves about those
experiences.
(though we can not control every life experience, we can
control what we say to ourselves about the experience.)

PERCEPTION IS PROJECTION:
 Whatever you focus on you will experience; whatever you focus
on you attract.
 When we change the way we look at things .. THINGS
CHANGE…

UNDERSTANDING STATE OF MIND
 Emotions like depression and stress do not happen to
you. You don’t catch them. You create them, like every
other result in your life through specific mental and
physical actions.
 So we can, however change our mental and physical
actions and thereby immediately change our emotions
and behavior.
 Enabling states: confidence, love, inner strength, joy,
belief…
 Paralyzing states: confusion, depression, fear, anxiety
sadness frustration…

STATE OF MIND
BehaviorState of
Mind (Mood)
Psychology
Physiology
State of mind: internal
representations,
determined by the
questions you ask about
what events mean.
Physiology: physical stat
of body.(postures,
breathing muscular
tensions/relaxation)
Psychology: the way you
think, the way you use your
mind what about how you
picture things and what
you say things to yourself
about situation).

 Problem Frame in Physiology and Psychology:
 What’s wrong?
 When did it start?
 Whose fault is it?
 Why do these things happen to me only?
 How this problem limits me?
 How long have I had this problem?
 How does this problem cause me to fail?
On average you use 48000-60000 words a
day.
Analyze the words you talk to yourself.
Whatever you tell to yourself either trigger
stress or encourages moving ahead.
It helps you feel tired or energetic.

 Solution Frame in Physiology and Psychology
 How can I make things better?
 What did I learn?
 How can I be better next time?
 When I get what I want, how will my life improve?
 What will I do to begin getting what I want?
 Why I am so fortune?
 Which part of my life is most blessed?
 What can I do to make a positive difference in my
personal life?
 Where can I find the best learning opportunities
today?
“ I am bigger than anything that can happen to me.
All these things- sorrow, misfortune, and suffering- are
outside my door. I am in the house and I have the key.”
And the KEY is Choice, the ability to chose my own self-talk

 Exercise 01:
 Step one:
 Think about something bad/problem. And pretend you
are depressed. Sit, talk, breath like you are depressed.
And then feel the inner feelings and energy level.
 Step two:
 With same thinking, stand up, stretch your body,
increase your voice, hit your chest And then feel the
inner feelings and energy level.

FEW MORE CAUSES
 Stress and ignoring change:
 Changes that are ignored: when a change arrives on
our doorstep and we do noting about it, stress is likely.
“Face it, Understand it, And do something about it”
 Purpose and direction:
 When you don’t know what to next, having no clear
purpose, inconsistent rules, changing directions, no
milestones, no finish line. That’s confusion and that’s
stress….

TAKE FULL RESPONSIBILITY OF RESULTS
 Take full responsibility: we have to inculcate in ourselves the
belief that we are responsible for our actions/behavior.
 Making excuses/complaints cant give you full control on your
Motivation/Actions
 Never think yourself a “VICTIM”.

 Competition in biology, ecology,
and sociology, is a contest between
organisms, animals, individuals, groups, etc.,
for territory, a niche, or a location
of resources, for resources and goods, mates,
for prestige, recognition, awards, or group or
social status, for leadership.
 Competition is the opposite of cooperation. It
arises whenever at least two parties strive for
a goal which cannot be shared or which is
desired individually but not in sharing and
cooperation

 Q: what are the outputs/results of COMPETITION?

Means:
 Goal/Aimlessness
 Stress
 Tension
 Jealousy
 Selfishness
 Separation
 Conflict
 Grouping
• Proud
• Greed
• Envy
• Ego
• We vs. they
• Ingratitude
• Divorce
• Forget yourself
• Low self-esteem
• Even you go for more and more and more
Buying…..

Healthy competition
=
Healthy poison

OUR 2 HIDDEN ENEMIES
GREIF & FEAR

GREIF
 Past negative events (Death, Divorce,
failure)
 Reverse is not possible
 Destroy your present
 Physically damage you (ulcer, cancer,
high BP, stress mental illness, drugs
addiction)
 GREIF is result of your perception and
negative self-talk (not the event).
 Emotional based perceived limitation,
learned behavior (you are creator)
 Reduces our comfort zone and we
suicide daily (single time event kills you
continuously)
 Grief is a war with myself (a lose-lose
situation)

GRIEF - SOLUTION
 1. Start questioning the event and write down the answers
 What is event all about?
 Why I am not forgetting it?
 What are the potential benefits to hold it?
 How the remembrance of this event has damaged me emotionally,
physically, socially, financially (disadvantages)?
 What would I lose if forget this event?
 What benefits are there if I forget it?
 WHAT COULD I LEARN FOR THIS EVENT?
 What do I need to de right now to make this better?
 2. Positive self-talk
 Change your state by changing your vocabulary you use to describe
the sensations you are feeling.
 3. Patience
 A better reward is waiting for you if have patience.

FEAR
 Future negative events (disease, theft,
failure, risk)
 Has not happen yet so destroy your
present
 Physically damage you (cancer, ulcer,
stress, BP)
 No satisfaction level (even after using
all available resources)
 Perception based
 Result of negative self-talk
 Mostly because of scarce resource
mentality and competition
 Common fears are : poverty, ill health,
lose, old age, death
 Start of a vicious circle (fear-
indecision-doubt-fear)

FEAR - SOLUTION
 1. Wise decisions: based on maximum information
available.
 2. Consultation : get help from others before
making decision
 3. Tawakkul: Use all available resources then show
contentment.
 4. Positive self-talk: Change your state by
changing your vocabulary you use to describe the
sensations you are feeling.

FEAR AND GRIEF - SUGGESTION
 Don’t try to find solutions for these two diseases
from this materialistic world But with God (Allah)
only (spiritual solution)
 Quran: I only complain of my suffering and my grief
to Allah (12/86)
 Unquestionably, for the friends (allies) of Allah,
there will be no fear concerning them, nor will they
grieve. (2/38, 3/170, 5/69,6/48, 7/35, 10/62, 39/61,
43/68, 46/13)

 Demands
 Relationships
 Design Of Task
 Working Conditions
 Discrimination in pay/salary structure
 Strict rules and regulations
 Ineffective communication
 Excessive control over the employees by the managers
Factors Influencing Work Stress
At Workplace

 Figure out where the stress is coming from.
 Do what you love.
 Manage your time well.
 Recognize warning signs of excessive stress
at work
 Reduce job stress by prioritizing and
organizing
HANDLING STRESS AT
WORK PLACE

 Schedule A Time Table
 Prioritize Your Work
 Learn To Say No
 Put A “Do Not Disturb” Sign
 Avoid Distractons
TIME MANAGEMENT
A KEY TO REDUCE WORK STRESS

CONCLUSION
If a change or a demand confronts us
and we deny it or do noting
“we have stress that damages”
But when we respond to a change or a
demand by accepting our current
reality and by taking purposeful
action,
“ we have stress that motivates”
Stress isn’t always bad. In small doses,
it can help you perform under pressure
and motivate you to do your best.
But when you’re constantly running in
emergency mode, your mind and body
pay the price.

Stress management by dr. Ghulam Dastgeer

Stress management by dr. Ghulam Dastgeer

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