STRESS MANAGEMENT

12-Aug-23
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WHAT IS STRESS ?
WHAT CAUSES STRESS ?
CAN STRESS BE AVOIDED ?
HOW TO MANAGE STRESS ?
STRESS

12-Aug-23
POSITIVE STRESS
STIMULATES
PEAK PERFORMANCE
RESULTING IN
POSITIVE MENTAL HEALTH

12-Aug-23
NEGATIVE STRESS
AFFECTS PERFORMANCE
BOTH
MENTAL &
PHYSICAL
PERSONAL &
ORGANISATIONAL

12-Aug-23
STRESS MANAGEMENT ~
THE CASE OF Corporate Executives
IN THE CASE OF
Students,
particularly
Students of MBA Programme

12-Aug-23
STRESS MANAGEMENT ~
THE CASE OF Students,
particularly
Students of MBA Programme
Students' &
Stress Management
MBA Students' &
Stress Management

12-Aug-23
WORK CAUSES STRESS
CHANGING NATURE OF WORK &
COMPETITION CAUSES MORE STRESS
OVERWORKED, UNDER-STAFFED,
OUTSOURCING, RESTRUCTURINGS, DOWNSIZING,
KEEPING UPTO DATE WITH CHANGING TECHNOLOGY,
EVER-INCREASING TARGETS,
BUDGET CONSTRAINTS, STRICTER DEADLINES,
EVER-WIDENING GENERATION GAP,
INCREASING LEVELS OF PRESSURES FROM ALL SIDES,
DECLINING LEVELS OF DISCIPLINE,
DECLINING HEALTH AND ACTIVITY LEVELS,
INCREASING RESPONSIBILITIES
ON THE HOME FRONT. . .
STRESS
ANY OF THEM,
ALONE, OR IN SOME COMBINATION,
WILL CAUSE STRESS

12-Aug-23
WHAT IS HEAVY WORK OVERLOAD ?
EMPLOYEES FEEL
THAT THEY HAVE TOO MUCH TO DO,
NOT ENOUGH TIME TO PERFORM REQUIRED TASKS,
AND NOT ENOUGH RESOURCES
TO DO THE WORK WELL.
~ A MISMATCH BETWEEN
THE DEMANDS OF THE JOB AND
THE INDIVIDUAL’S CAPACITY TO MEET THE DEMANDS.
~ LEADS TO EXPERIENCING
AN IMBALANCE IN THE LOAD BETWEEN
THEIR JOB AND THEIR HOME LIFE.
WHAT IS THE RESULT OF
SUCH HEAVY WORK OVERLOAD ?
STRESS
MAXIMISING
MINIMISING

12-Aug-23
DEGREE OF
MATCH OR MISMATCH
BETWEEN THE INDIVIDUAL &
KEY ASPECTS OF HIS OR HER
ORGANIZATIONAL ENVIRONMENT.
THE GREATER THE GAP, OR MISMATCH
BETWEEN THE PERSON AND THE JOB,
THE GREATER THE LIKELIHOOD OF BURNOUT.

12-Aug-23
WHAT DO YOU THINK
IS THE EFFECT OF
“LONG-WORKING HOURS CULTURE”
ON PERSONAL AND FAMILY LIFE ?
Over a period of TIME,
on the Corporate Efficiency ?
INCREASED
STRESS

12-Aug-23
BURNOUT
~ FEELING OF OVEREXTENSION AND DEPLETION OF ONE’S EMOTIONAL AND PHYSICAL RESOURCES.
~ FEELING OF CYNICISM SETS IN – A SHIFT FROM TRYING TO DO THEIR VERY BEST TO DOING THE BARE MINIMUM
~ FEELING OF INCOMPETENCE AND A LACK OF ACHIEVEMENT ORIENTATION DUE TO DECLINING PRODUCTIVITY
CONTD.

12-Aug-23
PEOPLE EXPERIENCING BURNOUT ~
ASK THEMSELVES :
‘ WHAT AM I DOING ? ’
‘ WHY AM I HERE ? ’
‘ MAY BE THIS IS THE WRONG JOB FOR ME ! ’
BURNOUT OFTEN MAKES THEM DISLIKE THE KIND OF PERSON THEY THINK THEY HAVE BECOME – DEVELOPING A NEGATIVE REGARD FOR THEMSELVES, AS WELL AS FOR OTHERS.

12-Aug-23
STRESS HAS A NEGATIVE IMPACT
ON BOTH
PHYSICAL HEALTH
[ESPECIALLY CARDIOVASCULAR PROBLEMS] &
PSYCHOLGICAL WELL-BEING ~
AS IT PRECIPITATES NEGATIVE EFFECTS
IN TERMS OF DEPRESSION, ANXIETY, AND
RESULTS IN LOWERING OF SELF-ESTEEM.

12-Aug-23
Stress is your mind and body’s
response or reaction
to a real or imagined
threat, event or change.
The threat, event or change
are commonly called stressors.
Stressors can be internal
(thoughts, beliefs, attitudes)
or external
(loss, tragedy, change).
WHAT IS STRESS ?

12-Aug-23
Too much stress can be distressing.
The line between eustress,
that turns you on &
the distress
that wears you out
is often difficult to distinguish.
Healthful stress levels
vary greatly among individuals.
stress :

12-Aug-23
ANXIETY
NERVOUSNESS
TENSION
PHOBIAS
PANIC
DEPRESSION
SADNESS
LOWERED SELF – ESTEEM
APATHY
FATIGUE
GUILT & SHAME
POOR SELF – ASSESSMENT
NEGATIVE MOOD SWINGS
NEGATIVE EFFECTS
OF STRESS

12-Aug-23
DIFFUSED FOCUSSING ON PROBLEMS
LONELINESS
SELECTIVE INATTENTION
SOCIAL ISOLATION
LOWERED ABILITY TO CONCENTRATE
POORER ABILITY TO MAKE DECISIONS
INCREASED FORGETFULNESS
IRRITATION SHOWN WHEN CRITICISED
FREQUENT SELF-CRITICAL THOUGHTS
INCREASINGLY RIGID ATTITUDES
DISTORTION IN IDEAS
DISTURBED SLEEP
AGGRESSIVE BEHAVIOUR

12-Aug-23
EMOTIONAL OUTBURSTS
LOSS OF APPETITE OR
EXCESSIVE EATING
TREMBLING LIMBS
ACCIDENT PRONENESS
INACTIVITY
HYPER TENSION
HIGH BLOOD PRESSURE
CARDIAC PROBLEMS
DIFFICULTY IN BREATHING
ASHTAMA
ALLERGIC FLAREUPS
MUSCLE CONTRACTIONS

12-Aug-23
ACHES AND PAINS
HEADACHES AND MIGRAINES
NUMBNESS
INCREASED BLOOD GLUCOSE LEVEL
INCREASED CHOLESTEROL
DIGESTIVE SYSTEM UPSET
INADEQUATE TIME FOR FAMILY & SOCIAL LIFE
INSUFFICIENT ATTENTION FOR FAMILY LIFE
LOSS OF INTEREST AND SO ON AND
SO ON ~ RESULTING VERY SOON IN
DECREASED I M M U N I T Y
AGAINST DISEASES

12-Aug-23
1. Behaviour indicators include:
lack of enthusiasm for family,
work or life in general,
withdrawal,
change in eating habits,
inability to have sound sleep,
sleeping excessively,
anger,
fatigue.
HOW TO RECOGNISE STRESS :

12-Aug-23
2. Cognitive Indicators include:
poor problem solving,
confusion,
nightmares,
hyper-vigilance.
HOW TO RECOGNISE STRESS :
[ CONTINUED . . . ]
STRESS
IS
EXHAUSTING
&
DEBILITATING

12-Aug-23
There are
many ways
to reduce your stress level.
Everyone is different,
and some things
will work for you
more than others.
Hence,
Identify what works well for you.
Here are some Do’s and Don’ts…
CONTROLLING STRESS :

12-Aug-23
ADOPT “WORK IS WORSHIP”
ATTITUDE
DOs . . .
IMPROVE
YOUR
TIME MANAGEMENT SKILLS COMMUNICATION SKILLS SELF – MANAGEMENT SKILLS

12-Aug-23
DOs . . .
DEVELOP POSITIVE ATTITUDE
POSITIVE THINKING +
POSITIVE TALKING +
POSITIVE ACTION =
POSITIVE OUTCOMES

12-Aug-23
EXPRESS YOURSELF
[ POSITIVELY ]
DO NOT SUPPRESS
& ACCUMULATE
YOUR FEELINGS
DOs . . .

12-Aug-23
DEVELOP ACCEPTANCE
RESOLVING
WHAT YOU CAN CHANGE
&
ACCEPTING
THAT WHICH YOU CANNOT CHANGE
WILL GIVE YOU PEACE OF MIND
BY
REDUCING STRESS.
DOs . . .

12-Aug-23
PLAN YOUR NEXT DAY
PUT IT DOWN IN WRITING
IMPROVE YOUR
SUCCESS RATE
DO's . . .
DISCOURAGE
INTERRUPTIONS
IN YOUR WORK

12-Aug-23
DOs . . .
CARE FOR YOUR BODY
HEALTHY DIET
PLENTY OF WATER
REGULAR EXERCISE
DEEP BREATHING
6 TO 7 HOURS OF SOUND SLEEP
MEDITATION, YOGA & PRANAYAMA

12-Aug-23
DOs . . .
READ
ELEVATING LITERATURE

12-Aug-23
DOs . . .
LISTEN TO
SOFT & SOOTHING
MUSIC

12-Aug-23
OBSERVE
SUN RISE
AS MANY TIMES
AS YOU CAN
MOVE OUT INTO THE OPEN AND ENJOY
DOs . . .

12-Aug-23
Gives your heart and lungs a workout
Helps you relax
Boosts the immune system
Reduces pain
Improves mood
Gives a feeling of control
Makes you more creative
Fights depression
Reduces anger
Makes you more friendly
Helps in increased caring and sharing
DOs . . .
BEGIN WITH A SMILE &
develop a sense of humour -
laugh, laugh and laugh.
15
Minutes
at least

12-Aug-23
DON'Ts . . .
NO
SELF-MEDICATION
PLEASE
DON'T
MIX AND MESS
OFFICE LIFE & PERSONAL LIFE

12-Aug-23
DON'Ts . . .
NO DRUGS
NO ALCHOHAL
NO TOBACCO
NO INDULGENCES
NO EXCESSES
NO NEW VICES
when to say "no",
& learn when to say "stop"
KNOW

12-Aug-23
DON'Ts . . .
DO NOT
TAKE OUT YOUR STRESS
ON YOUR
SUBORDINATES AND / OR
YOUR FAMILY

12-Aug-23
PROBLEMS
NOT TO BE NEGLECTED
CONCENTRATE
ON THINKING OF
POSSIBLE SOLUTIONS

12-Aug-23
ANGER
IRRITATION
REACTION
TAKE
A DEEP BREATH
TRY
TO REGAIN CONTROL
THINK
BEFORE
YOU TALK
FOR EVERY MINUTE
YOU ARE ANGRY
YOU LOSE
60 SECONDS
OF HAPPINESS

12-Aug-23
IMPROVE
YOUR
SELF MANAGEMENT SKILLS
ABILITY TO DEAL WITH EMOTIONS
EXERCISE
FOR THE BODY & THE MIND
HOW
ABOUT
THE SOUL ?

12-Aug-23
T E M P T A T I O N S

12-Aug-23
HANDLING STRESS . . .
HAVE FAITH
REGULAR PRAYER,
WORSHIP &
MEDITATION
REGULARLY PRACTICE RELAXATION ACTIVITIES
MAKE UP YOUR MIND
TO CONTROL YOUR MIND

12-Aug-23
Eat wisely
Rigorous Physical Exercise regularly
Improve Time Management
Improve communication skills
Allot time for rest, relaxation & recreation
Develop Hobbies that refresh your mind
Develop Positive Attitude
Practice Yoga, Pranayama & Meditation
Avoid blaming others for situations
Avoid bad company – Smoking, Drinking etc.
Keep a record of successful Stress Management Techniques
Identify stressful periods and plan for them
Identify the opportunities for personal growth
25
POINT
SUMMARY

12-Aug-23
Your family is your
Best shock-absorber
Establish and maintain a strong support network
Developing a Network of friends, particularly outside the Office
Set goals in your life
Adapt to change
Develop a lifestyle that will buffer against the effects of stress
Communicate your feelings
Think positively
Learn to Learn
Do not REACT . . . RESPOND
Keep a personal record
No self-medication please. Consult your physician
or psychologist for professional advice
SUMMARY
Contd...