Stress Management
STRESS AN OVERVIEW
What is Stress?
“Mind not in the present moment is
called Stress”
- Sri Sri Ravi Shankar, Spiritual guru
What is STRESS??
Help me!!
Stress is a reaction people face because I cannot deal
of excessive pressure or demands placed with this
upon them. stress.
People get stressed when they are not
able to cope with their work or
adapt to a changing environment.
What Causes Stress???
Environment
Fashion
Communication
Transport
You can’t change anyone. You can’t change your father, your mother, your
wife, your brother, your sister, your son, your daughter, not even your boss.
Change yourself first.
External and Internal Stressors
External stressors
Physical environment.
Noise, bright lights, heat and confined space
Organisation expectations.
Unrealistic deadlines and workload.
Daily hassles.
Travelling to and from work.
Internal stressors
Negative self-talk.
Pessimistic, self-criticism or over-analysing.
Mind traps.
Taking comments personally.
Personality.
Perfectionist or a workaholic.
In Stress all the Organs of the Body are on
ALERT
BRAIN Stimulates Autonomic Nervous System
BRAIN
Affects...
Heart Stomach Liver
Blood Pressure & Level of blood sugar
Acid secretion
Heart rate increases increases
increases
* Restlessness * Uneasiness * Irritation *Anger etc.
Effects of Stress
• Changing Heart Rhythms
Types of Stress
Eustress
Positive Stress. It is the stress of winning and achieving.
Distress – Negative Stress. Stress of losing, failing and over
working.
Acute Stress – Short lived. Triggered by a time bound specific event
like an interview, meeting etc.
Chronic Stress – Long term. Continued presence of the external
stressor like an undesirable work environment, financial problem etc.
Post traumatic Stress – Long term stress triggered by a specific
unpleasant event like death, chronic illness etc.
Positive versus Negative Stress
“+” stress:
motivates.
creates awareness and keeps you alert.
enables you to confront difficult and threatening situations.
helps to meet planned deadlines.
provides feeling of self-control.
“-” stress:
lowers self-esteem.
makes you feel pressurized.
discourages.
leads to depression.
limits concentration.
brings about uncertainty and confusion.
Predisposing Factors
– Heredity
• Family Medical History. Are there heart attacks,
migraine, ulcers etc. running in the family
– Environment
• Nature of work and condition at home
– General State Of Health and Life Style
• Habits, Physical Condition
Are you a victim?
You probably have been affected with stress
at one time or another. It’s the usual negative
feelings you experience.
Here are a few stress feelings:
Worry
Tension
Tired
Frightened
Elated
Depressed
Anxious
Angry
Symptoms of Stress
Chronic Fatigue
Anger At Those Making Demands On You
Self Criticism
Negativism
Indigestion
Headaches And Insomnia
Symptoms of Stress (Contd.)
Depression
Constipation
Diarrhoea
Irregular Heartbeats
Frequent Urination
Increase In Cholestoral Levels
Psychosomatic illnesses like migraine, ulcer
etc.
Effects of stress
Physiological Emotional Behavioural
Blood pressure Anger Decreased
performance
Increased heart rate Anxiety Absenteeism
Sweating Depression Higher turnover
rate
Fatigue Low self-esteem Impulsive
behaviour
Nervousness &
irritability
Job dissatisfaction
WORKPLACE
STRESS
Workplace Stress - Overview
Workplace stress has negative impact on the
business as well as the employee.
In 1996 WHO labeled Stress as a “Worldwide
Epidemic”.
Workplace stress results in absenteeism,
poor performance and health costs.
Workplace Stress – When does it occur
Workplace stress occurs when
The challenges and demands of the job
become excessive
The pressures of the workplace surpass
employees’ abilities to handle them.
Satisfaction is replaced by frustration and
exhaustion
Factors that lead to workplace stress
Specific Work Factors – Excessive work load, tedious and
meaningless tasks, unreasonable performance demands.
Physical Environment – Healthy & safety risks, ergonomic problems.
Organizational Practices – Unclear responsibilities, conflicting job
demands, inefficient communication patterns.
Workplace changes – Frequent turnover, lack of preparation for
technological changes.
Interpersonal Relationships – Bullying and harassment, excessive
time away from family
STRESS
MANAGEMENT
Stress can not be eliminated,
it has to be handled…..
Traditional stress handling mechanisms
Fight
or
Flight
Exploring other alternatives
1) Become aware of your stressors and your
physical and emotional reactions.
a) Determine what events distress you.
b) What are your bodily reactions and feelings.
2) Recognize what you can change.
a) Can you eliminate your stressors or reduce their intensity.
b) Can you shorten your exposure to stress?
c) Can you bring in a change in yourself – better time management,
delaying gratification etc.
Exploring other alternatives
3) Reduce the intensity of your emotional reactions
to stress.
a) Are you viewing your stressors in exaggerated terms.
b) Are you expecting to please every one.
c) Try to temper your excess emotions and put the situation in
perspective.
4) Learn to moderate your physical reaction to
stress.
a) Slow deep breathing will bring your heart rate and respiration to normal.
b) Relaxation techniques can reduce muscle tension.
Exploring other alternatives
5) Build your physical reserves.
a) Exercise for cardiovascular fitness 3 -4 times a week.
b) Eat well balanced nutritious meals.
c) Maintain your ideal weight.
d) Avoid nicotine, excessive caffeine and other
stimulants.
e) Mix leisure with work.
f) Get enough sleep and be consistent in your sleep
schedule.
Exploring other alternatives
6) Maintain your emotional reserves.
a) Develop some mutually supportive friendships /
relationships.
b) Pursue realistic goals which are meaningful for
you.
c) Expect some frustration, failure and sorrow.
d) Always be kind and gentle with yourself – be a
friend to yourself.
Best Wishes for a
Stress Free Life
