Managing Stress Managing Stress

Can You Eliminate?Can You Eliminate?

Basic EmotionsBasic Emotions

Fear Love

Basic Behaviour PatternsBasic Behaviour Patterns

StressPressure

Imbalance – Psycho-somatic diseases Imbalance – Psycho-somatic diseases

Stress occurs when the pressure

upon us exceed our resources to

cope with the pressures

Stress occurs when the pressure

upon us exceed our resources to

cope with the pressures

Two Types of Stress Two Types of Stress

Positive stress

Negative stress

Positive / Eustress StressPositive / Eustress Stress

Insufficient stress acts as depressant while excess stress acts as pressure.Insufficient stress acts as depressant while excess stress acts as pressure.

Positive is stimulation / challenge

Provides enthusiasm and excitement

Negative / Distress StressNegative / Distress Stress

Negative stress is pressure

Harps an unpleasant environment

Moment of Truth Moment of Truth

You cannot eliminate stress, but can only manage it.

Origins of stress Origins of stress

External – job related

Internal – relationships induced

Signals of stress Signals of stress

Health problems

Withdrawal from social life

Feeling of dejected

Nervousness

Lack of concentration

Negative self esteem

Reduced creativity

Indulgence in smoking / drinking

Implications of stress Implications of stress

Allergies

Anxiety and depression

Digestive disorder

Insomnia

Fatigue

Signs of stress at workplaceSigns of stress at workplace

Persistent irritability and anxiety

Inability to concentrate

Absenteeism

Procrastination and indecisiveness

Increased use of coffee/alcohol

Fatigue

Burnout

ORGANIZATIONAL STRUCTURE AND CLIMATE

Lack of participation Bureaucratic pettiness Pressures toward conformity Lack of responsiveness

RELATIONSHIPS AT WORK

Poor relationships with peers, subordinates, and boss threats from below

CAREER DEVELOPMENT

Underpromotion Overpromotion Lack of job security thwarted ambitions Success

ROLE IN ORGANIZATION

Role conflict Role ambiguity Responsibility for people Territorial boundaries

INTRINSIC TO JOB

Boredom Physical working conditions Time pressures and deadlines Exorbitant work demands Information overload Job design and technical problems

EXTRAORGANIZATIONAL SOURCES OF STRESS

Midlife crisis Family problems Commuting Financial difficulties

THE INDIVIDUAL

Lack of meaning in the job Frustrated ambition Excessive concern for work Level of anxiety Level of emotionality Tolerance for ambiguity Level of stress tolerance Type A behaviour

HypertensionDepressionHeavy drinkingHeavy smokingDrug addictionHigh cholesterol

Coronary artery disease

Psychosomatic illness

Mental health problems

Numerous other diseases

SOURCES OF STRESS AT WORK

PERSONAL STRESSORS SYMPTOMS OF EXCESSIVE STRESS

DISEASE

Fig.: Sources of stress and their consequences

Effects of Stress on Health Effects of Stress on Health

Central nervous system

Cardiovascular system

Digestive system

Respiratory system

Musculoskeletal system

Immune system

Endocrine system

Reproductive system

Skin

Affects overall on Affects overall on

Decision making

Peak performance

Relationship balance

You need to change You need to change

Behaviour

Life style

Thinking pattern

Different therapies Different therapies Music therapyNature walk and imagery Hydro therapyBreathing Meditation Exercise Diversion and distraction Cultivate hobbies Humour therapy Ventilation Transference Biofeedback or auto conditioning Autogenic trainingSpiritual involvement

Music Therapy Music Therapy

Listen to music that you feel comfortable

Music is a great healer and mood changer

Entire system is influenced by sound

Chakras respond specifically to certain tones and frequencies

Play music in background and feel relaxed

Listening to sounds of nature reduces stress

Chakra Seven: Thought, Universal identity, oriented to

self-knowledge

Chakra Five: Sound, Creative

identity, oriented to self-expression

Chakra Six: Light, Archetypal

identity, oriented to self-reflection

Chakra Four: Air, Social identity,

oriented to self-acceptanceChakra Three:

Fire, Ego identity, oriented to self-

definition Chakra Two: Water, Emotional

identity, oriented to self-gratification

Chakra One:Earth, Physical

identity, oriented to self-preservation

Chakra Seven: Thought, Universal identity, oriented to

self-knowledge

Chakra Five: Sound, Creative

identity, oriented to self-expression

Chakra Six: Light, Archetypal

identity, oriented to self-reflection

Chakra Four: Air, Social identity,

oriented to self-acceptanceChakra Three:

Fire, Ego identity, oriented to self-

definition Chakra Two: Water, Emotional

identity, oriented to self-gratification

Chakra One:Earth, Physical

identity, oriented to self-preservation

Nature WalkNature Walk

Imagine yourself seeing a sunset on a beach

Appreciate God’s creation

Indulge all your senses

It calms your mind

Hydro Therapy Hydro Therapy

Take a warm water bath

Then take a short cold shower

Water has special powers to rejuvenate your body

It calms lungs, heart and endocrine systems

Deep Breathing Deep Breathing

Take deep breath and hold for some time

It infuses blood with extra oxygen

Stimulates the body to release tranquilizing endorphins

You can do it anywhere and anytime

Meditation Meditation

Choose a word or phrase to recite

Sit in comfortable position

Close your eyes, relax muscles and breath slowly

As you exhale repeat the word

Do it for 10 to 20 minutes

Exercise Exercise

Physical exercises improves cardiovascular functions

It strengthens functioning of heart

Increases oxygen throughout your body

Lower fat as well as sugar levels

Exercise Exercise

Begin with a exercise you enjoy

Try cycling, walking, swimming or jogging

Plain stretching also helps

Diversion and distraction Diversion and distraction

Take a break from the situation

It gives an opportunity to think more effectively

Resolve the problem by looking from different perspective

Cultivate a HobbyCultivate a Hobby

Indulge in a non routine activity

Learn something new and creative

It gives sense of accomplishment and pride

Positive Thinking Positive Thinking

Avoid negative thoughts

Learn to focus on positives and strengths

Look for opportunities and challenges

Humour Therapy Humour Therapy

Good laugh relaxes tense muscles, speeds more oxygen and lowers blood pressure

Sense of humour allows us to perceive and appreciate incongruities in life

Provides moments of joy and delight

It gives a different perspective to look at problems, which can reduce the effect

Attitude of detachment gives feeling of self protection and control

Watch comedy movies, read funny books and share jokes with friends.

Reframing Reframing

It is a technique used to change the way we look at things in order to feel better

Key is to recognize that there are many ways to interpret the same situation

Ventilation Ventilation

Share your problems with closed ones

Develop support system to talk with in despair

Write down when frustrated

Vent your frustration, destroy it and forget

Transference Transference

Hold rock in your hand

Imagine all the stress flowing through your figures to the palm

Feel the stress transferring to the rock

Throw the rock

Feel light and fresh

Biofeedback or Auto Conditioning Biofeedback or Auto Conditioning

It operates on the notion that every one has innate ability to influence the automatic functioning of our body through exertion of will and mind

Stress affects body muscles and caused them to tense and tighten

It causes pains and aches

By being attuned to your internal body functions you can control certain unhealthy condition

Autogenic Training Autogenic Training

Autogenic means self regulation of system

Autogenic training allows to control stress by training nervous system

It is based on passive concentration

It focuses on relaxing phrases and images

Spiritual InvolvementSpiritual Involvement

Prayer is a powerful healer

Belief is god helps to put problems in right perspective

Uncontrollable situations can be left to god

Take time to do things you enjoy Take time to do things you enjoy

Indulge yourself in leisure activities

Take a vacation or join a club

Control your diet Control your diet

Avoid or reduce intake of caffeine

Reduce intake of sugar and salt

Avoid having food high on cholesterol

Eat meals high in carbohydrates

Take fiber rich food

Eat more green vegetables and fruits

Changes in thinking Changes in thinking

Be assertive

Think Positive

Get organised

Laugh as often

Use diversion and distraction

Manage anger

Changes in life style Changes in life style

Control diet

Exercise regularly

Meditate

Drink more water

Breath deeply

Listen to music

Sleep well

Changes in life styleChanges in life style

Cultivate habits

Smile often

Avoid company of negative people

Set priorities in life

Look at problems as challenges

Break large tasks into small activities

Be close with friends

Manage time

Always Remember Always Remember

Every person has a problem

Every problem has a limited life span

Every problem has a positive possibilities

There is negative and positive reaction to every problem

You choose what your problem will do to you

Definition of HealthDefinition of Health

“Not absence of diseases but well being of

body, mind & spirit is health”

Statistics states that, “20-30% of

people who cannot cope up with

stress tend to develop diseases

more than others”

Statistics states that, “20-30% of

people who cannot cope up with

stress tend to develop diseases

more than others”

Theory of Spirituo – Physical StructureTheory of Spirituo – Physical Structure

Food Sheath

Vital-Air Sheath

Mental Sheath

Intellectual Sheath

Bliss Sheath

Spiritual CenterGrossbody

Subtle bodyCasualbody

Spiritual CenterSpiritual Center

1. Gross Body

2. Subtle Body

3. Cross Body

Holistic approachHolistic approach

Body

Mind

Spirit

Approach throughApproach through

Diet & controlling calories

Exercise, massage, sleep & yoga

Behaviour

Diet & Caloric ControlDiet & Caloric Control

Reduce calories intake but have balanced

diet

Consume food in moderation

Eat personally compatible, age appropriate

& seasonal food

Follow regular time table

Eat in regular interval after the first meal is

properly digested

Exercise, massage, sleep & yogaExercise, massage, sleep & yoga

Exercise regularly

Involve body in more physical activities

Massage after exercise

Take good walk

Sleep & dreams are integral part

Do yogasanas and meditation for rejuvenation

Behavioural change leads to harmonyBehavioural change leads to harmony

Ethical conduct

Loving attitude

Charity

Spirituality