Introduction to Stress Management Solutions to Negative Side Effects of Stress - excerpt from 'Expat from the Self' The Way to Turn Greatest Failure into Blissful Succcess

1. YOUR INTRODUCTION TO
STRESS MANAGEMENT
SOLUTIONS FOR THE NEGATIVE SIDE EFFECTS OF STRESS
By Nadia Cherradi
How to Cope with
Stress @ Work ?

2. WHAT STRESS
IS REALLY ABOUT?

3. Work-related stress most acute
between 30 and 50 years old
In 2013 around 12,5% of the employed population are
suffering from burn-out, with at least 7% directly related to
serious time pressure and high work place: multicultural
environment, financial challenges, self-fulfillment opportunity,
etc.
Burn-out is often miss-diagnosed since its symptoms are
similar to the depression - the extreme exhaustion 'crashing
point' indicate the switch to the burn-out (always seek for
medical advises for more information).
According to the same statistics analysis period, on full-time
working hours based, the small variation between gender is
from 1% to 2% more for man. Nerveless, some employees
working part-time do face negative stress effects leading to
absenteeism.

4. 1 in 3 employees absenteeism is an immigrant or an expat
mostly challenged by cultural and linguistic barriers – eager to
succeed better than in their home-country. Compare to locals,
their work value is higher in their life center, this explains long
working hours weekend included.
Comparing 2010 to 2013, the sick leave rate has slightly
decreased with efforts engaged by companies facilitate
positive changes encouraging the employee return – however
each case is managed individually.
From 2005 to 2010, the average working days absent were: for
burn-out 55 days, conflicts at work 22 days, exhaustion 12
days, back complaints 20 days and skin problems 10 days.

5. WHAT HAPPENS
WHEN NEGATIVE STRESS
LEVEL IS HIGH?

6. How does the body response to stress?
The increase of the flood of stress hormones such as
adrenaline and cortisol pushes the body to react in constant
state of emergency.
As a result of experiencing regular stressful situation, a lower
energy level start gradually to limit employees’ activities such
as performances, efficiency and motivation.
Have you notice a change in the way you interact?
Your relationship at work: tense or bad, feeling isolated,
etc.
Your self-relationship: perfectionist, self-critic, frustration,
tiredness, etc.
Your relationship at home: limited interaction, poor
communication, etc.
Your social-relationship: connection reduced to inactive,
limited hobbies, etc.

7. What are the negative stress effects?
There are 4 categories of symptoms affecting someone's
health, this is not an exhaustive list of negative stress
symptoms -always consult a doctor for medical issues and
treatments.
Note that most of the time it is difficult to observe our self
suffering from one or the other symptoms – unless someone's
share with us a respectful and honest feedback.

8. HOW CAN YOU
TURN ITS
NEGATIVE EFFECTS?

9. 8 ways to transform negative stress into vitality
The increase of the flood of stress hormones such as
adrenaline and cortisol pushes the body to react in a constant
state of emergency. As a result of experiencing the regular
stressful situation, a lower energy level starts gradually to
limit employees’ activities such as performances, efficiency
and motivation.
I invite you to reflect on the following 8 ways to transform
negative stress into vitality, and with regular easy practices
you will be able to enhance your focus tuning into
yourself. With those simple techniques you will benefit from
reducing and mitigating some negative stress effects on your
health - mentally and physically.

10. 1# SELF-CARE
Do not scape breakfast or/and lunch neither your diner
Maintaining a regular food supply provide your body with
vitamins, minerals, dietary fiber, feculent, and proteins. The
daily consumption per adult are: 3-5 seasonal vegetables, 2-3
fresh fruits and a minimum of 2 liters of pure water.

11. 2# SELF-REST
Find peace in mind by being in the moment
The recommended sleeping hours are 8 hours, while some
might need 10 or 12 hours. Be aware of your own sleeping
pattern and to respect it. As well, every 40-60 minutes, on
working day, take a short break from 5 to 10 minutes.

12. 3# SELF-ALTERNATE
Generate effective work results
Within a working day, alternate your activities by creating a
rhythm that keeps you in balance. Rate your daily tasks from
the lower energy consumption, to the middle or average one
and to higher energy consumption.

13. 4# SELF-SOCIALIZE
Share, Learn and Network = Connect
Traditional interactivity channel are challenged by virtual
communications: we talk and meet less, we do have few or
lack of soft skills. Sharing verbally our thoughts, experiences
and feeling, create connection and helps avoiding isolation.

14. 5# SELF-COMPLACENT
You are happy with what it is
Your self-esteem allows you to transcend negative
experiences and failures into learning's. You are not worried
about today and tomorrow, neither with what others may think
of you.

15. 6# SELF-REWARD
Play your game with your own golden rules
One of the most profound ways of enjoying success is to
reward yourself. Allow yourself to be the winner whatever your
accomplishment is – even for the smaller one.

16. 7# SELF-GROWTH
Keep leveraging your soft-skills
Brain stimulation facilitates our learning process and helps
reducing negative thoughts, encourage to improve skills,
enhance your creativity and allow us to discover unknown
potential.

17. 8# SELF-ENERGIZE
A good physical condition = optimal positive energy
Your body will eliminate faster toxins and burn fat, strength
your muscles and increase your physical resilience with daily
simple exercises for 30-45 minutes as walking, biking, running,
taking the stairs etc.

18. Shams Center Foundation
Advocate Wellbeing and Workplace without Stress
Transformative Life Coach | Creative Writer | Energy
Therapy
www.shamscenter.com | info@shamscenter.com
Twitter @infoshamscenter | Facebook infoshamscenter
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19. Dear Reader,
I would like to personally thank you for your interest on this
presentation. This is an excerpt of my book Expat from the
Self – The Way to Turn Greatest Failure into Blissful
Success.
I hope this is an inspiration source of your authentic self-
expression and of your creativity.
With Gratitude,
Be Well.
Nadia
Expat from the Self
The Way to Turn Greatest Failure Into Blissful Success
How to Cope with Stress @ Work ?
Self-Work E-Book for your Wellbeing
Based on a True Story
www.smashwords.com
www.scribd.com

20. Disclaimers
The aim of this presentation is strictly for educational purposes, you are taking responsibility of
your own health. Always consult a doctor for medical issues and treatments. Always verify for
yourself the value and the meaning of any information.
All rights reserved
Any contain of this presentation may not be used or reproduced prior without written permission of
the author and owner.
© 2015 Nadia Cherradi – All rights reserved
Shams Center Foundation - Amsterdam, The Netherlands
Image credits Freedigitalphotos.net & Dreamstime.com