Stress Management

Hemankshu Sawant

Contents Introduction

What is stress

Reasons

Symptoms

Impact

Managing Stress

Introduction

Stress is part of our everyday life.

Living in a fast-paced, technological society with innumerable demands upon our time, the majority of people can state: “I am stressed out.”

What is stress?Where does stress come from?How can I tell when I am under stress?What are some of the ways stress affects my body, my mind, or my mood?How can I better manage the stress in my life?

What is Stress

In his book Stress Without Distress, Hans Selye defines stress as:

“… one’s reaction to life events … the nonspecific response of the body to any demand made upon it …”

“Our response to any situation we find challenging, frightening, or difficult”

Stress

• Everyday fact of life

• Stress can be good

• Excessive stress can be harmful

Typical Relationship BetweenPerformance and Stress

Low High

Level of

Perf

orm

an

ce

Low

(poor)

High

(excellent)

Too Little StressOptimum StressExcessive Stress

Stress

http://www.ruralstress.ca/images/stress_graph.gif

Positive Stress Results

• Enables concentration

• Increases performance

• Energizes you into motion

Negative Stress Results

• Loss of motivation

• Reduces effectiveness

• Physical, mental, and behavioural problems

What Stresses You Out?• Money

• Traffic• Health/Medical issues

• Lack of Free time

• Relationships– family & friends

• Job related stress:– work load– overcrowding– lack of support– lack of on the job training

Stress Signs

Physical Stress Signs• Increased heart rate/

Increased blood pressure

• Muscles tightening

• Cold clammy hands

• Fatigue

• Sleeplessness

• Longer recovery from injury

• Stomach or bowel upset

• Headaches

• Backaches

• Change in eating habits: lost of appetite/overeating

• Restlessness/irritability

• Increased illness

Mental Stress Signs• Anxiety

• Forgetfulness

• Depression

• Apathy/ lack of interest

• Confusion

• Lowered self-esteem

• Increased anger

• Excessive fear

• Worry

• Decreased self-confidence

Behavioural Signs of Stress• Hostility

• Irritability

• Under/over eating

• Decreased ability to concentrate

• Memory problems /forgetfulness

• Frequent use of cigarettes or alcohol

• Clumsiness

• Withdrawal from usual activities

• Poor performance,

• Absenteeism,

• High accident rates

• Making more mistakes

Impact of Stress

Impact on health of an individual

• Back pain

• Headaches

• Stomachaches

• Ulcers

• High Blood Pressure

• Heart Attack or Stroke

Impact on the health of an organization

• Increased health insurance costs

• Lost work days

• Stress-related workers’ compensation claims

• Lower Productivity

Over 75% of industrial accidents are rooted in stress

How to Manage Stress

Mental Techniques

• Time management

• Organize

• Problem solving attitude

• Think Positive

Diversions

• Music

• Hobbies

• Play

• Learning

• Vacation

Physical Techniques• Body Scan – “relax-let go”

• Deep breathing

• Exercise

• Meditation

• Nutrition

• Rest

• Laughter

Workplace Skills

• Delegate

• Anticipate problems

• Be assertive

• Be decisive

• Organize

• Balance work and personal time

Organizational Stress Management Initiatives

Organisational Initiatives

• Improvements in the physical work

environment

• Changes in Job design

• Changes in workloads and deadlines

• Changes in work schedules,

• More flexible hours

• Increased employee participation

Organisational Initiatives

• Team building

• Time management workshops

• Job burnout workshops

• Training in relaxation techniques

• Career counseling

" Success belongs to those individuals

who can look at the complex challenges

offered by the World as Inspiration."

Thank You !