stress management

Stress ManagementStress Management

Presented by Dr Satyanarayana Dash, IAS (Retd)

Ex-Actg Chairman, Odisha Administrative Tribunal

What Is StressWhat Is Stress

Stress is the body’s automatic response to Stress is the body’s automatic response to any physical or mental demand placed on it.any physical or mental demand placed on it.

Adrenaline is a chemical naturally produced Adrenaline is a chemical naturally produced in our body as a response to stress . in our body as a response to stress .

Fight or Flight response is elicited.Fight or Flight response is elicited.

Is All Stress Bad?Is All Stress Bad?

Moderate levels of stress may actually Moderate levels of stress may actually improve performance and efficiencyimprove performance and efficiency

Too little stress may result in boredomToo little stress may result in boredom

Too much stress may cause an Too much stress may cause an unproductive anxiety levelunproductive anxiety level


Stress is the reaction people have to Stress is the reaction people have to excessive pressures or other types of excessive pressures or other types of demand placed upon them . It arises when demand placed upon them . It arises when they worry that they can’t cope up.they worry that they can’t cope up.

Stress is the Wear and Tear our minds and Stress is the Wear and Tear our minds and bodies experience as we attempt to cope bodies experience as we attempt to cope with our continually changing environmentwith our continually changing environment


Richard Lazarus & Susan Folkman (1984)’s Richard Lazarus & Susan Folkman (1984)’s Transactional Model of Stress, Which states Transactional Model of Stress, Which states that Stress occurs when:-that Stress occurs when:-

S = P > R where,S = P > R where,S=Level of StressS=Level of StressP=Pressure on the Body/MindP=Pressure on the Body/MindR=Mental/ Emotional Resources to cope with R=Mental/ Emotional Resources to cope with

StressStress

Feelings of StressFeelings of Stress

WorryWorry TensionTension TirednessTiredness FrightenedFrightened ElatedElated DepressedDepressed AnxiousAnxious AngerAnger

Types of StressorsTypes of Stressors

External- Physical Environment , Social External- Physical Environment , Social Interaction , Organizational, Major Life Events, Interaction , Organizational, Major Life Events, Daily HasslesDaily Hassles

(i)(i)Physical Environment: Noise, Bright Lights, Physical Environment: Noise, Bright Lights, Heat, Confined SpacesHeat, Confined Spaces

(ii)(ii)Social Interaction : Rudeness, Bossiness, Social Interaction : Rudeness, Bossiness, Aggressiveness of others, BullyingAggressiveness of others, Bullying

(iii)(iii)Organizational : Rules, Regulations, DeadlinesOrganizational : Rules, Regulations, Deadlines


(iv) Major Life Events: Birth, Death, Lost Job, (iv) Major Life Events: Birth, Death, Lost Job, Promotion, Change of Marital StatusPromotion, Change of Marital Status

(v) Daily Hassles: Commuting, misplacement of (v) Daily Hassles: Commuting, misplacement of keys/important papers, Mechanical Breakdownskeys/important papers, Mechanical Breakdowns

Internal Stressors:-Lifestyle Choices, Negative Internal Stressors:-Lifestyle Choices, Negative Self-talk, Mind Traps, Personality TraitsSelf-talk, Mind Traps, Personality Traits

(i) Lifestyle Choices : Caffeine, Lack of Sleep, (i) Lifestyle Choices : Caffeine, Lack of Sleep, Overloaded Schedules Overloaded Schedules


Internal Stressors (Contd.)Internal Stressors (Contd.)(ii) Negative Self-Talk: Pessimistic Thinking, (ii) Negative Self-Talk: Pessimistic Thinking,

Unnecessary self criticism, Over analyzing factsUnnecessary self criticism, Over analyzing facts(iii) Mind Traps: Unrealistic Expectations, Taking (iii) Mind Traps: Unrealistic Expectations, Taking

Things Personally, All or Nothing Thinking, Things Personally, All or Nothing Thinking, Exaggeration, Rigid ThinkingExaggeration, Rigid Thinking

(iv) Personality Traits: Perfectionists, Workaholics(iv) Personality Traits: Perfectionists, Workaholics

Types of StressTypes of Stress

Negative Stress: It is a contributory factor Negative Stress: It is a contributory factor for minor conditions such as Headaches, for minor conditions such as Headaches, Digestive Problems, Skin complaints, Digestive Problems, Skin complaints, Insomnia and Ulcers. Excessive, prolonged Insomnia and Ulcers. Excessive, prolonged and unrelieved stress can have harmful and unrelieved stress can have harmful effect on mental, physical and spiritual effect on mental, physical and spiritual healthhealth


Positive Stress Or Eustress : Stress can Positive Stress Or Eustress : Stress can have a positive impact, spurring Motivation have a positive impact, spurring Motivation and Awareness, providing the stimulation to and Awareness, providing the stimulation to cope with challenging situations. It provides cope with challenging situations. It provides a sense of urgency and alertness needed a sense of urgency and alertness needed for survival when facing threatening for survival when facing threatening situations. Positive Stress (as against situations. Positive Stress (as against Distress) is desirable for efficient functioningDistress) is desirable for efficient functioning


Acute Stress : This deals with Pressures of Acute Stress : This deals with Pressures of the near future or dealing with the very recent the near future or dealing with the very recent past . Activities like Running or Exercising on past . Activities like Running or Exercising on a Treadmill is an acute stressor . Some a Treadmill is an acute stressor . Some experiences like riding a Roller Coaster is an experiences like riding a Roller Coaster is an acute stress, but may be exhilarating. Since it acute stress, but may be exhilarating. Since it is short term, it does not have enough time to is short term, it does not have enough time to do the Damage like Long Term Stress.do the Damage like Long Term Stress.


Chronic Stress: This is a Long Term Stress Chronic Stress: This is a Long Term Stress having serious Health Consequences leading having serious Health Consequences leading to memory loss, decreased drive for eating, to memory loss, decreased drive for eating, loss of concentration etc . Women are able to loss of concentration etc . Women are able to take long term stress better than men take long term stress better than men showing the same maladaptive changes. Men showing the same maladaptive changes. Men cope with short term stress better . Such cope with short term stress better . Such stress can be caused due to say loss of stress can be caused due to say loss of promotion , death of a loved one etc.promotion , death of a loved one etc.

Models of StressModels of Stress

Richard Lazarus & Susan Folkman (1984)’s Richard Lazarus & Susan Folkman (1984)’s Transaction Model of Stress : This happens Transaction Model of Stress : This happens due to imbalance between Demands due to imbalance between Demands (pressures on the mind) and Resources to to (pressures on the mind) and Resources to to cope with the same. Stress Management cope with the same. Stress Management helps enhance resources to cope with the helps enhance resources to cope with the Demands allowing Stress to be Controllable. Demands allowing Stress to be Controllable. Stress develops from the transactions Stress develops from the transactions between People & their External Environment.between People & their External Environment.


Transactional Model of Stress: In an Office Transactional Model of Stress: In an Office Working, the Stressors could be the way Working, the Stressors could be the way employees are treated by their bosses, Lack employees are treated by their bosses, Lack of Job Security, Company Policies, of Job Security, Company Policies, Coworkers not doing work, Unclear Coworkers not doing work, Unclear Expectations, Poor Communications, Not Expectations, Poor Communications, Not enough control over assignments, enough control over assignments, Inadequate Pay/Benefits, Urgent/Inadequate Inadequate Pay/Benefits, Urgent/Inadequate Deadlines, Too Much Work, Long Hours, Deadlines, Too Much Work, Long Hours,


Uncomfortable Physical Conditions, Uncomfortable Physical Conditions, Relationship Conflicts, Coworkers making silly Relationship Conflicts, Coworkers making silly mistakes, Dealing with Rude Customers, Lack mistakes, Dealing with Rude Customers, Lack of Cooperation. This model proposes that of Cooperation. This model proposes that people can be taught to cope with the people can be taught to cope with the stressorsstressors

Health Realization/Innate Health Model : This Health Realization/Innate Health Model : This focuses on the nature of thought of the focuses on the nature of thought of the individual rather than coping skills.individual rather than coping skills.


Innate Health Model: This Model proposes Innate Health Model: This Model proposes helping Stressed Individual to understand the helping Stressed Individual to understand the nature of thought especially providing them nature of thought especially providing them with the ability to recognize when they are in with the ability to recognize when they are in the grip of insecure thinking, disengage from the grip of insecure thinking, disengage from it and access natural positive feelings. it and access natural positive feelings. Basically this advises individuals to approach Basically this advises individuals to approach the world with a Quiet Mind. the world with a Quiet Mind.

IndividualsIndividuals

Everyone is different, with unique Everyone is different, with unique perceptions of and reactions to events in perceptions of and reactions to events in life. There is no single level of stress that is life. There is no single level of stress that is optimal for all people. Some are more optimal for all people. Some are more sensitive owing to childhood experiences, sensitive owing to childhood experiences, the influence of parents, teachers and the influence of parents, teachers and religious leaders. Most of the Stress we religious leaders. Most of the Stress we experience is Self-generated.experience is Self-generated.

IndividualsIndividuals

How we perceive life– whether an event makes How we perceive life– whether an event makes us feel threatened or stimulated, encouraged or us feel threatened or stimulated, encouraged or discouraged, happy or sad– depends to a large discouraged, happy or sad– depends to a large extent on how we perceive ourselves. Self-extent on how we perceive ourselves. Self-generated stress is something of a paradox, generated stress is something of a paradox, because so many people try to find external because so many people try to find external causes when they are upset . Recognizing that causes when they are upset . Recognizing that we create most of our own upsets is an we create most of our own upsets is an important first step towards coping with them.important first step towards coping with them.

Response to StressResponse to Stress

Dr Hans Selye & Dr Walter Cannon’s “Flight Dr Hans Selye & Dr Walter Cannon’s “Flight or Fight” Response based on Animal or Fight” Response based on Animal Studies in response to External StimuliStudies in response to External Stimuli

Stress Response is controlled by the Stress Response is controlled by the Endocrine System. The Demands on the Endocrine System. The Demands on the Physical or Mental System of the body Physical or Mental System of the body results in secretion of Hormones results in secretion of Hormones (Adrenaline/Testosterone)(Adrenaline/Testosterone)

Response to StressResponse to Stress

Symptoms of Endocrine System ResponsesSymptoms of Endocrine System Responses Increased Pupil DilatationIncreased Pupil Dilatation PerspirationPerspiration Increased Heart Rate and Blood PressureIncreased Heart Rate and Blood Pressure Rapid BreathingRapid Breathing Muscle TensenessMuscle Tenseness Increased Mental AlertnessIncreased Mental Alertness

General Adaptation SyndromeGeneral Adaptation Syndrome

Alarm Response: This is the “Fight or Flight Alarm Response: This is the “Fight or Flight Response” that prepares the body for Response” that prepares the body for immediate actionimmediate action

Adaptation Phase : This prepares the Body for Adaptation Phase : This prepares the Body for long term protection secreting hormones and long term protection secreting hormones and increasing Blood Sugar levels. This phase is increasing Blood Sugar levels. This phase is common, but should include periods of common, but should include periods of relaxation and rest to counter the stress relaxation and rest to counter the stress response.response.

General Adaptation SyndromeGeneral Adaptation Syndrome

In the adaptation phase, there is fatigue, In the adaptation phase, there is fatigue, concentration lapses, irritability, and lethargy concentration lapses, irritability, and lethargy as the stress turns towards negative direction.as the stress turns towards negative direction.

Exhaustion: This happens when Stress is Exhaustion: This happens when Stress is Chronic in which Physical/Mental/Emotional Chronic in which Physical/Mental/Emotional Resources suffer badly. Body experiences Resources suffer badly. Body experiences “Adrenal Exhaustion” leading to decreased “Adrenal Exhaustion” leading to decreased Stress Tolerance, Progressive Mental Stress Tolerance, Progressive Mental /Physical Exhaustion , illness & collapse./Physical Exhaustion , illness & collapse.

Symptoms of StressSymptoms of Stress

Physical: Changes in Sleep Pattern, Physical: Changes in Sleep Pattern, Fatigue ,Changes in Digestion , Loss of Sexual Fatigue ,Changes in Digestion , Loss of Sexual Drive, Headaches, Aches & Pains, Infections, Drive, Headaches, Aches & Pains, Infections, Indigestion, Dizziness, Fainting, Sweating & Indigestion, Dizziness, Fainting, Sweating & Trembling, Tingling Hands & Feet, Trembling, Tingling Hands & Feet, Breathlessness, Palpitations & Missed HeartbeatsBreathlessness, Palpitations & Missed Heartbeats

Mental : Lack of Concentration, Memory Lapses, Mental : Lack of Concentration, Memory Lapses, Difficulty in making decisions, Confusion, Difficulty in making decisions, Confusion, Disorientation & Panic AttacksDisorientation & Panic Attacks

Symptoms of StressSymptoms of Stress

Behavioral : Appetite Changes- Too Much or Behavioral : Appetite Changes- Too Much or Too Little, Eating Disorders- Anorexia/Bulimia, Too Little, Eating Disorders- Anorexia/Bulimia, Increased intake of Alcohol/Other Drugs, Increased intake of Alcohol/Other Drugs, Increased Smoking, Restlessness, Fidgeting, Increased Smoking, Restlessness, Fidgeting, Nail Biting & HypochondriaNail Biting & Hypochondria

Emotional: Bouts of Depression, Impatience, Emotional: Bouts of Depression, Impatience, Fits of Rage, Tearfulness, Deterioration of Fits of Rage, Tearfulness, Deterioration of Personal Hygiene and appearancePersonal Hygiene and appearance

Stress Related IllnessesStress Related Illnesses Cardiovascular DiseasesCardiovascular Diseases Immune System DiseasesImmune System Diseases AsthmaAsthma DiabetesDiabetes Digestive DisordersDigestive Disorders UlcersUlcers Skin Complaints- psoriasisSkin Complaints- psoriasis Headaches & Migraines, DepressionHeadaches & Migraines, Depression Pre-Menstrual Syndrome (PMS)Pre-Menstrual Syndrome (PMS)

Measurement of StressMeasurement of Stress

Richard Rahe & Thomas Holmes (1967) Richard Rahe & Thomas Holmes (1967) Conducted Research into ways of measuring Conducted Research into ways of measuring Stress caused by Life Stressors. They correlated Stress caused by Life Stressors. They correlated data from a survey of persons to find links data from a survey of persons to find links between certain Life Events like Death of a between certain Life Events like Death of a Parent at 100 points and other events, like Parent at 100 points and other events, like marriage, failing an Examination etc and found marriage, failing an Examination etc and found that a Score of 300+ resulted in risk of Illness, that a Score of 300+ resulted in risk of Illness, Score of 150-299 risk of moderate illness.Score of 150-299 risk of moderate illness.

Costs of StressCosts of Stress

Eighty Per Cent of all modern diseases are Eighty Per Cent of all modern diseases are originated from Stress in UK.In UK 40 originated from Stress in UK.In UK 40 million working days per year are lost due million working days per year are lost due stress related illnesses. Absenteeism due to stress related illnesses. Absenteeism due to stress in UK costs British Industry 1.5 Million stress in UK costs British Industry 1.5 Million British Pounds per year.British Pounds per year.

Not All Stress we experience is generated at Not All Stress we experience is generated at Work.Work.

External Stresses- Life EventsExternal Stresses- Life Events

Death of a Loved One, Divorce/Separation, Death of a Loved One, Divorce/Separation, Imprisonment, Injury/Illnesses of self/family, Imprisonment, Injury/Illnesses of self/family, Marriage/Engagement, Loss of Job, Marriage/Engagement, Loss of Job, Retirement, Pregnancy, Sexual Problems, Retirement, Pregnancy, Sexual Problems, Change in Financial Status, Change of Change in Financial Status, Change of Job/Work, Mortgage/Loan , Foreclosure of Job/Work, Mortgage/Loan , Foreclosure of Mortgage/Loan, Changes in Responsibilities, Mortgage/Loan, Changes in Responsibilities, Moving House, Holidays, Christmas, Moving House, Holidays, Christmas, Minor/Major Violations of LawMinor/Major Violations of Law

Stress at the WorkplaceStress at the Workplace

Effects of Stress is widespread, effecting Effects of Stress is widespread, effecting changes in behavior, moods, capacity to changes in behavior, moods, capacity to perform mental tasks such as thinking, logical perform mental tasks such as thinking, logical reasoning, problem solving and decision reasoning, problem solving and decision making and neuro-physiological functioning.making and neuro-physiological functioning.

Time Stackers: Those doing multiple activities Time Stackers: Those doing multiple activities simultaneously like doing internet surfing, simultaneously like doing internet surfing, writing E mails. writing E mails.


Time stacking ruins our time for leisure and is Time stacking ruins our time for leisure and is breeding ground for stressbreeding ground for stress

Time stacking deprives us of our ability to Time stacking deprives us of our ability to enjoy the present time. We should bring our enjoy the present time. We should bring our mind to control.mind to control.

Time stacking stress may lead to Time stacking stress may lead to cardiovascular and gastrointestinal effects and cardiovascular and gastrointestinal effects and locomotor functioning like occupational neck-locomotor functioning like occupational neck-shoulder-arm syndrome shoulder-arm syndrome


Such stress may lead to headache, Such stress may lead to headache, migraine, and may lead to depression migraine, and may lead to depression incase of typists, office workers, computer incase of typists, office workers, computer operators.operators.

In case of Anaesthesiologists, it may lead to In case of Anaesthesiologists, it may lead to minipanic, due to monotonous constant vigilminipanic, due to monotonous constant vigil

Symptoms of Managerial Stress could be Symptoms of Managerial Stress could be physiological, emotional or even behavioralphysiological, emotional or even behavioral

Managerial StressManagerial Stress

The Yerkes Dodson Law : The relationship The Yerkes Dodson Law : The relationship between Arousal and Performance is an between Arousal and Performance is an inverted U Shaped Curve. Beyond a Plateau, inverted U Shaped Curve. Beyond a Plateau, further Arousal only decreases Performance. further Arousal only decreases Performance. Optimal Level of Arousal varies from Person Optimal Level of Arousal varies from Person to Person. Examples Playing Chess, Roller to Person. Examples Playing Chess, Roller Coaster Rides.Coaster Rides.

Both Overwork & Underwork are Equally Both Overwork & Underwork are Equally StressfulStressful

Managerial StressManagerial Stress

Boredom comes from repetitive, monotonous Boredom comes from repetitive, monotonous work like in Car Assembly lines.work like in Car Assembly lines.

Such Stress can exhibit somatic complaints, Such Stress can exhibit somatic complaints, anxiety and depression resulting in a cyclical anxiety and depression resulting in a cyclical situation like Repetition or Monotony-situation like Repetition or Monotony- Boredom---> General Disinterest and Boredom---> General Disinterest and Discontent -Discontent - Inactivity-- Inactivity-- Further Boredom Further Boredom

Managerial Stress in Service Managerial Stress in Service Oriented Jobs Oriented Jobs

Service Oriented Jobs meeting and handling Service Oriented Jobs meeting and handling people directly may result in reactions to people directly may result in reactions to excessive work stress and may result in Burn excessive work stress and may result in Burn Out Stress Syndrome (BOSS) due to Out Stress Syndrome (BOSS) due to unrelieved work stress leading to unrelieved work stress leading to dissatisfaction and pessimism at workplace. dissatisfaction and pessimism at workplace. 80% of Business Executives, 66% of 80% of Business Executives, 66% of Teachers & Secretaries in USA suffer from Teachers & Secretaries in USA suffer from BOSS. Women are more prone to BOSS.BOSS. Women are more prone to BOSS.

Managerial Stress in Service Managerial Stress in Service Oriented Jobs Oriented Jobs

Strategy to Deal with BOSS: Understand the Strategy to Deal with BOSS: Understand the Risk Factors : Individual Stress Perception, Risk Factors : Individual Stress Perception, Family Pressures, Environmental Demands, Family Pressures, Environmental Demands, Work Problems and Faulty Stress Safety Work Problems and Faulty Stress Safety Valves (Veninga & Spradley, 1981)Valves (Veninga & Spradley, 1981)

Raise Awareness about Stressors at Work: Raise Awareness about Stressors at Work: Make a list of activities causing you stress Make a list of activities causing you stress during last weekduring last week

How to Deal with BOSS ?How to Deal with BOSS ?

Listen to your Body’s Whispers: Chronic Listen to your Body’s Whispers: Chronic Fatigues, Tense Muscles, Depression, Fatigues, Tense Muscles, Depression, Lethargy.Lethargy.

Take Control of your Stress Perceptions : God, Take Control of your Stress Perceptions : God, Grant me the serenity to accept the things I Grant me the serenity to accept the things I can not change, the Courage to change the can not change, the Courage to change the things I can, and the Wisdom to know the things I can, and the Wisdom to know the difference!!!. Adopt the Darkroom Therapy. difference!!!. Adopt the Darkroom Therapy. Mentally go up & down the Perceptual ScaleMentally go up & down the Perceptual Scale


Lower your Expectations: Detach yourself Lower your Expectations: Detach yourself Emotionally from the Stressful JobEmotionally from the Stressful Job

Hormonal Changes Due to Stress : Heavy Hormonal Changes Due to Stress : Heavy Physical Work may lead to release of Physical Work may lead to release of Hormones like Adrenaline & Cortisol. In jobs Hormones like Adrenaline & Cortisol. In jobs having constant time bound schedules, such having constant time bound schedules, such release may increase. In repetitive jobs with release may increase. In repetitive jobs with boredom, such levels may be lower. boredom, such levels may be lower.


Four Dimensions- Psychological, Physical, Four Dimensions- Psychological, Physical, Social & OrganizationalSocial & Organizational

Organizational Strategies to Prevent BOSS Organizational Strategies to Prevent BOSS are-are- (1) Maximize Positive Features of the (1) Maximize Positive Features of the Job like increase autonomy, introduce optimal Job like increase autonomy, introduce optimal variety, emphasize personal growth, provide variety, emphasize personal growth, provide enough space (2) Minimize the Negative enough space (2) Minimize the Negative Features like reduce Red Tapism, Obsolete Features like reduce Red Tapism, Obsolete Rules & Regulations, Role ConflictsRules & Regulations, Role Conflicts

Stress Related Hormonal Stress Related Hormonal ChangesChanges

Continuous Exposure to Noise, Vibrations, Continuous Exposure to Noise, Vibrations, Changes in Diurnal Rhythms due to Shift Work, Changes in Diurnal Rhythms due to Shift Work, Transcontinental Travel increases hormonal Transcontinental Travel increases hormonal levels, making the person stressful . Hormone levels, making the person stressful . Hormone Levels reach a Peak at around 6 AM when we Levels reach a Peak at around 6 AM when we wake up, then reduces till Lunch Time and wake up, then reduces till Lunch Time and rises before Lunch. It reaches low point around rises before Lunch. It reaches low point around 8-9 PM. Low levels of cortisol means lower 8-9 PM. Low levels of cortisol means lower Autonomic Nervous System Activities.Autonomic Nervous System Activities.

Harmful Chemical Factors Harmful Chemical Factors Leading to StressLeading to Stress

Chemicals used for dry cleaning clothes, Chemicals used for dry cleaning clothes, common pesticides/insecticides used in the farm, common pesticides/insecticides used in the farm, Electro-magnetic Radiations from mobile phones, Electro-magnetic Radiations from mobile phones, chemicals containing lead used in printing inks, chemicals containing lead used in printing inks, car paints, degreasing chemicals , carbon car paints, degreasing chemicals , carbon monoxide in heating ovens , metal processing monoxide in heating ovens , metal processing industries can cause headache, deficiencies in industries can cause headache, deficiencies in psychomotor performance, fatigue, anxiety, psychomotor performance, fatigue, anxiety, dizziness,irritability, lack of mental functions.dizziness,irritability, lack of mental functions.

Cognitive Changes in Managers Cognitive Changes in Managers under Stressunder Stress

Overgeneralization: Conclusions drawn from Overgeneralization: Conclusions drawn from inadequate Datainadequate Data

Selective Abstraction: Details being taken out of Selective Abstraction: Details being taken out of context and given undue weightagecontext and given undue weightage

Arbitrary Inference: unwarranted conclusions Arbitrary Inference: unwarranted conclusions from inadequate evidencefrom inadequate evidence

Exaggerated Importance: Given to an EventExaggerated Importance: Given to an Event Dichotomous Thinking : Misclassifying Events & Dichotomous Thinking : Misclassifying Events &

PersonalizationPersonalization

Process of Optimizing Stress Process of Optimizing Stress LevelsLevels

Have your meal at least Two hours before an Have your meal at least Two hours before an important event. Do not be Hungryimportant event. Do not be Hungry

Food should be low on starch, oil and sugarFood should be low on starch, oil and sugar Food should contain high amount of proteinsFood should contain high amount of proteins Alcohol few hours before meeting can prove Alcohol few hours before meeting can prove

disastrous.disastrous. Sudden change in the habits of smoking, drinking Sudden change in the habits of smoking, drinking

tea/coffee can cause headache or nausea.tea/coffee can cause headache or nausea.

Beck’s Cognitive Theory of Beck’s Cognitive Theory of Depression (1963)Depression (1963)

Minor Negative & Dysfunctional Thoughts Minor Negative & Dysfunctional Thoughts can cause serious job dissatisfaction. can cause serious job dissatisfaction. Unhappy people engage in repetitive Unhappy people engage in repetitive automatized dysfunctional thoughts automatized dysfunctional thoughts producing a vicious cycle as follows:-producing a vicious cycle as follows:-

Unhappiness-Unhappiness-dysfunctional thoughts-dysfunctional thoughts-Depression-Depression-More UnhappinessMore Unhappiness


Overgeneralisation : If I do a bad thing, then I am Overgeneralisation : If I do a bad thing, then I am a bad persona bad person

Perfectionism: If I am any good, I should be able Perfectionism: If I am any good, I should be able to excel at anything I do.to excel at anything I do.

Dependence on others: If people whom I care Dependence on others: If people whom I care about, do not care about me, it is awfulabout, do not care about me, it is awful

Desire for social support: I often do things to Desire for social support: I often do things to please people rather than for myselfplease people rather than for myself


Dysfunctional Thoughts prevent one from engaging Dysfunctional Thoughts prevent one from engaging in constructive or positive thinking. Happy in constructive or positive thinking. Happy Employees tend to store, evaluate and recall Employees tend to store, evaluate and recall positive information, while unhappy employees do positive information, while unhappy employees do just the opposite.just the opposite.

Dysfunctional thought processes are stress Dysfunctional thought processes are stress producing and thereby cause depression and cause producing and thereby cause depression and cause the following vicious cycle. Dysfunctional Thought the following vicious cycle. Dysfunctional Thought Processes->Low Subjective Wellbeing->Low Job Processes->Low Subjective Wellbeing->Low Job SatisfactionSatisfaction

Restricted Environmental Restricted Environmental StimulationStimulation

Hypostress can be as stressful as Hyperstress Hypostress can be as stressful as Hyperstress due to restricted environmental stimulation like due to restricted environmental stimulation like solitary confinementsolitary confinement

Work Stress could be due to Intrinsic Job Work Stress could be due to Intrinsic Job Factors, Role Ambiguity, Lack of growth, Poor Factors, Role Ambiguity, Lack of growth, Poor Working relationships & Organizational Working relationships & Organizational Culture. Sources of Work Stress could be Job Culture. Sources of Work Stress could be Job & the Organization, Social Sector & & the Organization, Social Sector & Intrapsychic factorsIntrapsychic factors

Progressive Stages of Work Progressive Stages of Work Stress (Pestonjee)Stress (Pestonjee)

Honeymoon Stage: Euphoric Feeling of Honeymoon Stage: Euphoric Feeling of ExcitementExcitement

Full Throttle Stage: Vague feelings of Loss, Full Throttle Stage: Vague feelings of Loss, Escapist Tendencies, Overeating, Drinking or Escapist Tendencies, Overeating, Drinking or Smoking.Smoking.

Chronic Symptom Stage: Exhaustion, Physical Chronic Symptom Stage: Exhaustion, Physical Illness, Anger & DepressionIllness, Anger & Depression

Crisis Stage: Chronic Headache, High Blood Crisis Stage: Chronic Headache, High Blood Pressure, Insomnia, Peptic Ulcers and AsthmaPressure, Insomnia, Peptic Ulcers and Asthma

Progressive Stages of Work Progressive Stages of Work Stress (Pestonjee)Stress (Pestonjee)

Hitting the Wall Stage: In this stage, BOSS Hitting the Wall Stage: In this stage, BOSS may occur. Under opposite conditions of may occur. Under opposite conditions of Hypostress, Rust Out Stress Syndrome Hypostress, Rust Out Stress Syndrome (ROSS) may occur(ROSS) may occur

Organizational Role Stress:All the World is a Organizational Role Stress:All the World is a Stage, and all the Men & Women are mere Stage, and all the Men & Women are mere players---Shakespeareplayers---Shakespeare

A Role is a set of Obligations that accompany A Role is a set of Obligations that accompany an office the person holdsan office the person holds

Organizational Role StressOrganizational Role Stress

Role Space System is the system of various Role Space System is the system of various Roles played by the Persons. Role Set Roles played by the Persons. Role Set System is the system of Roles of which his System is the system of Roles of which his role is a part.role is a part.

Role Space Conflict: Relates to Self, a Role Space Conflict: Relates to Self, a Person’s Role and other Role Played by him. Person’s Role and other Role Played by him. Various Forms of Such Conflict are: (1) Self-Various Forms of Such Conflict are: (1) Self-Role Distance (2) Role Stagnation (3) Interrole Role Distance (2) Role Stagnation (3) Interrole Distance Distance

Organizational Role StressOrganizational Role Stress

Role Set Conflicts : They denote Role Set Conflicts : They denote incompatibilities between varying incompatibilities between varying expectations others have from the role expectations others have from the role incumbent. Examples of Such conflicts are: incumbent. Examples of Such conflicts are: (1) Role Ambiguity : Taking up a job without (1) Role Ambiguity : Taking up a job without orientation (2) Role Expectation Conflict: orientation (2) Role Expectation Conflict: Conflicting expectations of colleagues and Conflicting expectations of colleagues and clients from your role(3)Role Overload: When clients from your role(3)Role Overload: When there is work overload there is work overload

Role Set ConflictsRole Set Conflicts

(4) Role Erosion: When part of one’s work is taken (4) Role Erosion: When part of one’s work is taken away (5)Role Inadequacy: Insufficient Resources to away (5)Role Inadequacy: Insufficient Resources to perform (6) Personal Inadequacy: Person on the perform (6) Personal Inadequacy: Person on the Job lacks sufficient skills (7) Role Isolation: When Job lacks sufficient skills (7) Role Isolation: When linkages are weak and no team worklinkages are weak and no team work

Among Professions, Businessmen were found to be Among Professions, Businessmen were found to be most stressful and college teachers the least. Men most stressful and college teachers the least. Men & Women differed in their Perceptions of Stress. & Women differed in their Perceptions of Stress.

Occupational Hazards Creating Occupational Hazards Creating StressStress

Exposure to Organic Solvents: Gasoline & Exposure to Organic Solvents: Gasoline & Paint Solvents impair memory and Paint Solvents impair memory and perceptionperception

Exposure to Pesticides, Larvacides & Exposure to Pesticides, Larvacides & Insecticides: Organophosphates were most Insecticides: Organophosphates were most Toxic followed by Organochlorines like Toxic followed by Organochlorines like Gammaxine. They cause memory Gammaxine. They cause memory impairment & perceptual inaccuracies impairment & perceptual inaccuracies


Exposures to Leather Industry: Chromium Exposures to Leather Industry: Chromium Oxide used in Leather Industry had most Oxide used in Leather Industry had most adverse impact on memory, manual dexterity, adverse impact on memory, manual dexterity, perceptual accuracy , hand steadiness & moodperceptual accuracy , hand steadiness & mood

Exposures to Lead : Causes Aggression, Exposures to Lead : Causes Aggression, Depression and AnxietyDepression and Anxiety

Exposure to Carbon Monoxide: Impairment of Exposure to Carbon Monoxide: Impairment of Vigilance, Social Behavior. Causes Dizziness Vigilance, Social Behavior. Causes Dizziness and affects Memory.and affects Memory.


Exposures to Glass Industry: Use of Heavy Exposures to Glass Industry: Use of Heavy Metals impairs Memory, Psychomotor Metals impairs Memory, Psychomotor functions & Personality Characteristics.functions & Personality Characteristics.

Exposures to Plastic Industry : Exposures to Plastic Industry : Polypropylene, Polystyrene & Polyvinylene Polypropylene, Polystyrene & Polyvinylene causes changes in Behavioral Dimensions.causes changes in Behavioral Dimensions.

Physiology of StressPhysiology of Stress

Psychosomatic Diseases: (i) Psychic Phase: Psychosomatic Diseases: (i) Psychic Phase: Disturbed Sleep, Loss of Appetite (ii) Disturbed Sleep, Loss of Appetite (ii) Psychosomatic Phase : Hypertension, Psychosomatic Phase : Hypertension, Tremors (iii) Somatic Phase: Involvement of Tremors (iii) Somatic Phase: Involvement of Organs—Beginnings of Disease (iv) Organic Organs—Beginnings of Disease (iv) Organic Phase: Ulcerated Stomach, Chronic Phase: Ulcerated Stomach, Chronic Hypertension, Bronchial Asthma, Chest PainsHypertension, Bronchial Asthma, Chest Pains

Cancer:Psychological Stress is one of the Cancer:Psychological Stress is one of the factors contributing to Cancer due to factors contributing to Cancer due to


Increase in levels of hormones like Increase in levels of hormones like catecholamines, cortisol, acetylcholines & catecholamines, cortisol, acetylcholines & histamine.histamine.

Psychosexual Diseases & Stress:Stress with Psychosexual Diseases & Stress:Stress with emotional disturbance leads to reduced sexual emotional disturbance leads to reduced sexual desire due to their effect on the Genito Urinary desire due to their effect on the Genito Urinary System causing enuresis, penis flaccidity, System causing enuresis, penis flaccidity, menstrual disturbances like amenorrhoea, menstrual disturbances like amenorrhoea, hypermenorrhoes & dysmenorrohoea (in women)hypermenorrhoes & dysmenorrohoea (in women)


Gastric Ulcer & Stress:Stress produces Gastric Ulcer & Stress:Stress produces Adrenocortical Secretions resulting in Gastric Adrenocortical Secretions resulting in Gastric Ulcers due to damage to the Mucous Barrier . Ulcers due to damage to the Mucous Barrier . Hydrogen Ions of Available Gastric Juice Hydrogen Ions of Available Gastric Juice penetrates Gastric Mucosa, enhancing Synthesis penetrates Gastric Mucosa, enhancing Synthesis of Histamine which causes Gastric Ulcers.of Histamine which causes Gastric Ulcers.

Bronchial Asthma & Stress: It is believed that Bronchial Asthma & Stress: It is believed that Bronchial Asthma is caused by stress though Bronchial Asthma is caused by stress though there is no conclusive findings.there is no conclusive findings.


Anxiety Neurosis & Stress: Stress causes Anxiety Neurosis & Stress: Stress causes Anxiety which may lead to Hypertension, Anxiety which may lead to Hypertension, Peptic Ulcers, Rheumatoid Arthritis and Peptic Ulcers, Rheumatoid Arthritis and Coronary Heart DiseasesCoronary Heart Diseases

Endocrinology of Stress: Pituitary Gland Endocrinology of Stress: Pituitary Gland secretes Hormone like ACTH & TSH,Pineal secretes Hormone like ACTH & TSH,Pineal Gland secreting Melatonin, Adrenal Gland & Gland secreting Melatonin, Adrenal Gland & Thyroid Gland Thyroid Gland

Environment & StressEnvironment & Stress

Malnutrition—resulting in Kwashiorkor & Malnutrition—resulting in Kwashiorkor & Marasmus. Vitamin C helpsMarasmus. Vitamin C helps

Cold Stress----Prolonged Exposure to Cold Cold Stress----Prolonged Exposure to Cold causes Hypothermia and may damage Braincauses Hypothermia and may damage Brain

Surgical Stress:Marked Enhancement of Surgical Stress:Marked Enhancement of Urinary Catecholamines & Cholines.Urinary Catecholamines & Cholines.

Industrial Toxicants & Stress:Causes long Industrial Toxicants & Stress:Causes long term metabolic ulterations in tissuesterm metabolic ulterations in tissues

Steps To Relieve Stress – ABC Steps To Relieve Stress – ABC StrategyStrategy

Recognize the Problem: The most important Recognize the Problem: The most important first step to relieve stress is to recognize or first step to relieve stress is to recognize or admit that source of negative stress exists. admit that source of negative stress exists. This is not an admission of weakness or This is not an admission of weakness or inability to Cope. It is a way to identify the inability to Cope. It is a way to identify the problem and plan measures to overcome it. problem and plan measures to overcome it. Hence the First Step is awareness (A) of Hence the First Step is awareness (A) of ABC Strategy.ABC Strategy.

Steps To Relieve Stress – ABC Steps To Relieve Stress – ABC StrategyStrategy

A- AwarenessA- Awareness B- Balance. There is a fine line between Positive B- Balance. There is a fine line between Positive

& Negative Stress. How much can you cope & Negative Stress. How much can you cope with before it becomes Negative?with before it becomes Negative?

C-Control : How do I control the Negative C-Control : How do I control the Negative Effects of StressEffects of Stress

Stress Management Techniques : Change your Stress Management Techniques : Change your Thinking, Change your Behavior, Change your Thinking, Change your Behavior, Change your LifestyleLifestyle

Stress Management TechniquesStress Management Techniques

Change your Thinking: Reframing the Change your Thinking: Reframing the Problem, Develop Positive Thinking . Look Problem, Develop Positive Thinking . Look at the Problem from a different Perspective at the Problem from a different Perspective less stressfully . Develop Positive Outlook & less stressfully . Develop Positive Outlook & ThinkingThinking

Change your Behavior : Be Assertive, Get Change your Behavior : Be Assertive, Get Organized, Ventilation, Humor, Diversion & Organized, Ventilation, Humor, Diversion & DistractionDistraction


Assertiveness reduces frequency of stressful Assertiveness reduces frequency of stressful situations . If you are not assertive, you situations . If you are not assertive, you develop low self-esteem and low self-develop low self-esteem and low self-confidence. Extend both your verbal & non-confidence. Extend both your verbal & non-verbal communication skills. Stand Up for verbal communication skills. Stand Up for your personal rights and express yourself your personal rights and express yourself clearly, directly , honestly and spontaneously clearly, directly , honestly and spontaneously without infringing the rights of others.without infringing the rights of others.


Know your Basic Rights: Right to express your Know your Basic Rights: Right to express your feelings, Right to express your opinion/beliefs, feelings, Right to express your opinion/beliefs, Right to say “Yes/No” for yourself, Right to Right to say “Yes/No” for yourself, Right to change your mind, Right to say “I don’t change your mind, Right to say “I don’t Understand”, Right to be yourself not acting Understand”, Right to be yourself not acting for the benefit of others, Right to decline for the benefit of others, Right to decline responsibility for other peoples’ problems, responsibility for other peoples’ problems, Right to make reasonable requests of others, Right to make reasonable requests of others, Right to be listened to & taken seriouslyRight to be listened to & taken seriously


Respect yourself & Others, Take responsibility Respect yourself & Others, Take responsibility for your actions & choices, Ask openly of others for your actions & choices, Ask openly of others what they want, They may be disappointed if what they want, They may be disappointed if want is denied, Keep your self confidence intact, want is denied, Keep your self confidence intact, Don’t be at the mercy of other’s approvalsDon’t be at the mercy of other’s approvals

Keep good Eye Contact, but don’t stare, Stand Keep good Eye Contact, but don’t stare, Stand or Sit Uncomfortably– Don’t Fidget , Talk in a or Sit Uncomfortably– Don’t Fidget , Talk in a Firm & Steady Voice, Use Body Language– “I Firm & Steady Voice, Use Body Language– “I Think/ I Feel”. Be Concise.Think/ I Feel”. Be Concise.


Benefits of Assertiveness : High Self-esteem, Benefits of Assertiveness : High Self-esteem, Less self-consciousness , Less Anxiety, Less self-consciousness , Less Anxiety, Successful Management of Stress, Successful Successful Management of Stress, Successful appreciation of Self & Others and Feeling of appreciation of Self & Others and Feeling of Self-ControlSelf-Control

Be Organized : Poor organization leads to Be Organized : Poor organization leads to Stress . Prioritize your objectives, duties and Stress . Prioritize your objectives, duties and activities to make them manageable & activities to make them manageable & achievableachievable


Manage your Time Effectively : Make a To Do List Manage your Time Effectively : Make a To Do List Everyday, Reduce Time wastage & unimportant Everyday, Reduce Time wastage & unimportant Activities, Learn to Say “No”, If necessary, Activities, Learn to Say “No”, If necessary, Delegate responsibility, Set achievable Goals & Delegate responsibility, Set achievable Goals & review To Do lists at the end of the Day. Don’t review To Do lists at the end of the Day. Don’t make excuses for not doing something desirable.make excuses for not doing something desirable.

Ventilation: A Problem shared is a Problem Ventilation: A Problem shared is a Problem halved . Have a close network of good friends to halved . Have a close network of good friends to share problems with.share problems with.


Write a Diary or Notes Everyday: Mention Write a Diary or Notes Everyday: Mention Problems faced by you in it. It helps release Problems faced by you in it. It helps release feelings.feelings.

Humor : Humor is a Good Stress Reducer, Humor : Humor is a Good Stress Reducer, both at Home & at Work. It relieves both at Home & at Work. It relieves Muscular Tension & improves Breathing. It Muscular Tension & improves Breathing. It Pumps Endorphins into Blood Stream, they Pumps Endorphins into Blood Stream, they are Body’s natural Pain killersare Body’s natural Pain killers


Diversion & Distraction: Take Time out, Get Diversion & Distraction: Take Time out, Get away from things bothering you, It diverts mind away from things bothering you, It diverts mind but does not solve the problem, Calm yourself but does not solve the problem, Calm yourself down and Think Logically.down and Think Logically.

Change Your Lifestyle : Check your Diet—Change Your Lifestyle : Check your Diet—Control over Caffeine & Salt , Reduce Control over Caffeine & Salt , Reduce Smoking/Alcohol to barest minimumSmoking/Alcohol to barest minimum

Exercise: Uses up Excess Energy released by Exercise: Uses up Excess Energy released by Flight or Fight ReactionFlight or Fight Reaction


Exercise : Improves Blood Circulation, Exercise : Improves Blood Circulation, Lowers Blood Pressure, Clears mind of Lowers Blood Pressure, Clears mind of Worrying Thoughts, Improves Self Image, Worrying Thoughts, Improves Self Image, makes you feel better about yourselves and makes you feel better about yourselves and increases Social Contactincreases Social Contact

Sleep Well Adequately: Sleep Reduces Sleep Well Adequately: Sleep Reduces Stress, makes you feel refreshed and Stress, makes you feel refreshed and provides plenty of daytime energyprovides plenty of daytime energy


Leisure/ Take A Break : Provides relief from Leisure/ Take A Break : Provides relief from stress, you can develop your interests & stress, you can develop your interests & Social ContactsSocial Contacts

Relax: Relaxation lowers your Blood Relax: Relaxation lowers your Blood Pressure, Combats Fatigue, Promotes Pressure, Combats Fatigue, Promotes Sleep, Reduces Pain and eases Muscle Sleep, Reduces Pain and eases Muscle Tension, Increases Concentration, Tension, Increases Concentration, Increases Productivity and Clear ThinkingIncreases Productivity and Clear Thinking


Alternative Stress Therapy: Conventional Alternative Stress Therapy: Conventional Medicines, Counseling & Psychotherapy, Medicines, Counseling & Psychotherapy, Meditation & Relaxation, Massage, Yoga, Meditation & Relaxation, Massage, Yoga, Acupuncture, Aromatherapy, Floatation, Acupuncture, Aromatherapy, Floatation, Herbalism , Biofeedback, Homoeopathy, Herbalism , Biofeedback, Homoeopathy, Hypnotherapy, Osteopathy, Religious Hypnotherapy, Osteopathy, Religious Therapy, ReflexologyTherapy, Reflexology

Identifying StressorsIdentifying Stressors

Situations, activities, and Situations, activities, and relationships that cause ‘trauma’ to relationships that cause ‘trauma’ to

one’s physical, emotional, or one’s physical, emotional, or psychological selfpsychological self

StressorsStressors SchoolSchool WorkWork FamilyFamily RelationshipsRelationships LegalLegal FinancesFinances Health/illnessHealth/illness EnvironmentEnvironment Living SituationLiving Situation

Negative Effects of StressNegative Effects of Stress1. Physical1. Physical- Weight gain/lossWeight gain/loss- Unexpected hair lossUnexpected hair loss- Heart palpitationsHeart palpitations- High blood pressureHigh blood pressure2. Emotional2. Emotional- Mood swingsMood swings- AnxietyAnxiety- Can lead to depressionCan lead to depression• Can also lead to unhealthy coping Can also lead to unhealthy coping

strategies (i.e. alcohol, drugs, etc)strategies (i.e. alcohol, drugs, etc)

Managing StressManaging Stress Stress Relief StrategiesStress Relief Strategies

1. Body relaxation excercises1. Body relaxation excercises- breathing techniques- breathing techniques- guided imagery- guided imagery

2. Physical exercise2. Physical exercise-yoga-yoga-work out routine-work out routine

3. Meditation3. Meditation4. Counseling4. Counseling

-talk therapy-talk therapy-life coaching-life coaching

Other Helpful tips Other Helpful tips

Changing perceptions and expectationsChanging perceptions and expectations Break jobs/tasks into manageable partsBreak jobs/tasks into manageable parts Set reasonable/realistic goalsSet reasonable/realistic goals Avoid procrastinationAvoid procrastination Set boundariesSet boundaries Don’t compromise your values/beliefsDon’t compromise your values/beliefs Schedule “me” timeSchedule “me” time

Stress Management TherapiesStress Management Therapies

(1)(1)Autogenic Training: Based on therapy Autogenic Training: Based on therapy developed by Johannes Heinrich Schultz developed by Johannes Heinrich Schultz (1932), this therapy is based on three 15 (1932), this therapy is based on three 15 minute sessions in Morning, Noon & Evening minute sessions in Morning, Noon & Evening involving creative visualizations and Auto involving creative visualizations and Auto Suggestions creating a semi hypnotic state.Suggestions creating a semi hypnotic state.

(2)(2)Cognitive Therapy: This is based on a Skill Cognitive Therapy: This is based on a Skill Buildind Approach, identifying negative and Buildind Approach, identifying negative and


Positive feelings inducing flexible thinkingPositive feelings inducing flexible thinking(3) Cranial Release Technique (CRT): This is (3) Cranial Release Technique (CRT): This is

based on the Body’s natural release function based on the Body’s natural release function and in born capacity to heal and regenerate and in born capacity to heal and regenerate itself . This consists of applying pressure at itself . This consists of applying pressure at particular points of spine, pelvis, ankles etc.particular points of spine, pelvis, ankles etc.

(4) Social Activity: Engaging oneself in some sort (4) Social Activity: Engaging oneself in some sort of Social Activity like teaching poor children of Social Activity like teaching poor children etc, gives a positive feelings etc, gives a positive feelings


Countering negative effects of StressCountering negative effects of Stress(5) Conflict Resolution: Some amount of (5) Conflict Resolution: Some amount of

stress which arise out of conflicts can be stress which arise out of conflicts can be reduced applying conflict resolution reduced applying conflict resolution techniques.techniques.

(6) Getting a Hobby: Hobbies like travel, (6) Getting a Hobby: Hobbies like travel, gardening, writing etc gives a positive gardening, writing etc gives a positive feeling about one self and counters stress.feeling about one self and counters stress.


(7) Being Mindful: Giving attention to thoughts and (7) Being Mindful: Giving attention to thoughts and feelings without judging whether they are good feelings without judging whether they are good or bad.or bad.

(8) Meditation: Practicing of Meditation without any (8) Meditation: Practicing of Meditation without any interfering thoughts helps reduce stress.interfering thoughts helps reduce stress.

(9) Listening to Soulful Music: Listening to Music (9) Listening to Soulful Music: Listening to Music lessens the stress.lessens the stress.

(10) Deep Breathing: Taking Deep Breaths, (10) Deep Breathing: Taking Deep Breaths, Inhalation and Exhalation lessens stress.Inhalation and Exhalation lessens stress.


(11) Yoga Nidra: This is a Deep State of (11) Yoga Nidra: This is a Deep State of Meditation practiced even when one if fully Meditation practiced even when one if fully aware of surroundings.aware of surroundings.

(12) Nootropics: This Therapy is based on use (12) Nootropics: This Therapy is based on use of some smart Drugs which are stress of some smart Drugs which are stress reducers and memory & cognitive reducers and memory & cognitive enhancers like Theanine, enhancers like Theanine, Dimethylamylamines.Dimethylamylamines.


(13) Reading Novels: Keeping one’s mind (13) Reading Novels: Keeping one’s mind engaged I reading Novels of one’s interest engaged I reading Novels of one’s interest keeps stress at low level.keeps stress at low level.

(14) Prayer: Reciting a Prayer helps keep (14) Prayer: Reciting a Prayer helps keep one’s mind in balance.one’s mind in balance.

(15) Relaxation Techniques: There are (15) Relaxation Techniques: There are different types of relaxation techniques different types of relaxation techniques which relaxes muscles and reduces stress.which relaxes muscles and reduces stress.


(16) Artistic Expression: Doing some Artistic (16) Artistic Expression: Doing some Artistic Work, like Painting & Sculpting reduces Stress Work, like Painting & Sculpting reduces Stress LevelsLevels

(17) Fractional Relaxation : Relaxing different (17) Fractional Relaxation : Relaxing different areas of the Body, one at a time, like eyes, areas of the Body, one at a time, like eyes, neck and shoulders. Usually used in Self neck and shoulders. Usually used in Self HypnosisHypnosis

(18) Humor: Humor definitely reduces stress like (18) Humor: Humor definitely reduces stress like Watching c Comedy Serial on TVWatching c Comedy Serial on TV


(19) Physical Exercise: Doing Physical (19) Physical Exercise: Doing Physical Exercise like Brisk Walking, Jogging, Exercise like Brisk Walking, Jogging, Treadmill leads to secretion of feel good Treadmill leads to secretion of feel good hormones like serotonin reducing stress.hormones like serotonin reducing stress.

(20) Progressive Relaxation: This involves a (20) Progressive Relaxation: This involves a Two Stage Process . Particular Muscles like Two Stage Process . Particular Muscles like those of Neck & Shoulders are tensed first. those of Neck & Shoulders are tensed first. Then they are relaxed to feel the difference.Then they are relaxed to feel the difference.


(21) Spas & Jacuzzi: This is a Medicinal Bath using (21) Spas & Jacuzzi: This is a Medicinal Bath using water saturated with minerals or Sea Water. This water saturated with minerals or Sea Water. This invigorates the Bodyinvigorates the Body

(22) Somatics Training. This is based on different (22) Somatics Training. This is based on different movements or postures to develop internal physical movements or postures to develop internal physical strength. Examples are Yogic Postures, Qigong, Tai strength. Examples are Yogic Postures, Qigong, Tai Chi etc.Chi etc.

(23)Spending Time in Nature: Go to a Scenic Spot , (23)Spending Time in Nature: Go to a Scenic Spot , Watch Sunrise/Sunset over Sea, Wander in Deep Watch Sunrise/Sunset over Sea, Wander in Deep ForestsForests


(24) Stress Balls: These are malleable Balls (24) Stress Balls: These are malleable Balls usually less than 7 Cm in Diameter, which can usually less than 7 Cm in Diameter, which can be manipulated in hand to exercise hand be manipulated in hand to exercise hand muscles and reduce stressmuscles and reduce stress

(25) Natural Medicines: Take Plenty of Vitamin C (25) Natural Medicines: Take Plenty of Vitamin C (Lemons/Amla), Anti Oxidants like Fish Oil, (Lemons/Amla), Anti Oxidants like Fish Oil, Omega 3 Fatty Acids, Chamomile or Green TeaOmega 3 Fatty Acids, Chamomile or Green Tea

(26) Clinically Validated Alternative (26) Clinically Validated Alternative Treatments:Acupuncture, AcupressureTreatments:Acupuncture, Acupressure


(27) Time Management: Wake up at same time (27) Time Management: Wake up at same time everyday (5 AM is the Golden Time), prepare a To everyday (5 AM is the Golden Time), prepare a To Do List everyday and complete as many items as Do List everyday and complete as many items as possiblepossible

(28) Planning & Effective Decision Making: Do proper (28) Planning & Effective Decision Making: Do proper planning and take decisions based on best judgmentplanning and take decisions based on best judgment

(30)Listen to certain types of Relaxing Music:Listening (30)Listen to certain types of Relaxing Music:Listening to soothing music reduces heart rate, BP, whether it to soothing music reduces heart rate, BP, whether it is Classical orJazzis Classical orJazz


(31) Spending Quality Time with Pets: If you (31) Spending Quality Time with Pets: If you are a Pet lover, spending quality time with are a Pet lover, spending quality time with your Pet definitely reduces Stress Levels.your Pet definitely reduces Stress Levels.

(32) Cognitive Behavioral Therapy (CBT): A (32) Cognitive Behavioral Therapy (CBT): A number of Techniques have been number of Techniques have been developed for Prevention of Stress and developed for Prevention of Stress and develop stress resiliencedevelop stress resilience

Benefits of Stress ManagementBenefits of Stress Management

Physical health gets betterPhysical health gets better-more energy and stamina-more energy and stamina

Emotions stabilizedEmotions stabilized-positive attitude-positive attitude-hopeful/happier-hopeful/happier

Ability to focus improvedAbility to focus improved-able to learn and achieve-able to learn and achieve

RelaxRelax Our brain fires electrical waves at 14 or more Our brain fires electrical waves at 14 or more

cycles a second. cycles a second. These are These are betabeta waves and are great for getting waves and are great for getting

tasks done, but not for learning new things.tasks done, but not for learning new things. Taking a few minutes to relax deeply slows your Taking a few minutes to relax deeply slows your

brain waves down.brain waves down. These slower waves are These slower waves are alphaalpha waves. waves. They occur at between 7 and 14 cycles a secondThey occur at between 7 and 14 cycles a second Studies show Studies show alphaalpha waves improve learning. waves improve learning.----”OnCourse” by Skip Downing----”OnCourse” by Skip Downing

Practical Tips for Controlling Practical Tips for Controlling StressStress

Control your Anger: Always remember that Control your Anger: Always remember that the Separation between “Anger” and the Separation between “Anger” and “Danger” is only the Letter “D”. Learn from the “Danger” is only the Letter “D”. Learn from the humble Matchstick which also had a Head humble Matchstick which also had a Head like you and gets easily burnt . You have a like you and gets easily burnt . You have a Head and Brain also . Should it not make a Head and Brain also . Should it not make a difference to you? Should you not use your difference to you? Should you not use your Brain ? For every 10 minutes that you are Brain ? For every 10 minutes that you are angry, you lose 600 seconds of happiness. angry, you lose 600 seconds of happiness.

Bhagavat Gita Prescription for Bhagavat Gita Prescription for controlling Angercontrolling Anger

क्रोधात् भवतित संमोहः संमोहात् स्मृतित तिवभ्रमः ।क्रोधात् भवतित संमोहः संमोहात् स्मृतित तिवभ्रमः । स्मृतित भं्रषात बुद्धि� नाशः बदु्धि�नाशत प्रणश्यतित ।। श्लोक ६३स्मृतित भं्रषात बुद्धि� नाशः बदु्धि�नाशत प्रणश्यतित ।। श्लोक ६३

From anger proceeds delusion; from delusion, From anger proceeds delusion; from delusion, confused memory; from confused memory the ruin confused memory; from confused memory the ruin of reason, due to the ruin of reason he perishesof reason, due to the ruin of reason he perishes


Only People who have no Problems are the ones Only People who have no Problems are the ones who are in cemeteries or those whose ashes have who are in cemeteries or those whose ashes have floated down the Ganges. Problems are signs of floated down the Ganges. Problems are signs of Life.Life.

Make Heroes & Heroines of your Children. Praise Make Heroes & Heroines of your Children. Praise them as often as they deserve it ---- even if it is a them as often as they deserve it ---- even if it is a trivial matter.trivial matter.

Each one of us can not be Great and do Great Each one of us can not be Great and do Great things. But we can do small, small things greatly and things. But we can do small, small things greatly and thereby be stress free. thereby be stress free.


Make no Over expectations of your Children. Make no Over expectations of your Children. Let them grow normally without undue Let them grow normally without undue pressure. Make Learning a Pleasurable pressure. Make Learning a Pleasurable Experience rather than a stressful Experience.Experience rather than a stressful Experience.

Manage your Time as You Manage your Manage your Time as You Manage your Money : In a 70 year Life Span, Sleep takes 25 Money : In a 70 year Life Span, Sleep takes 25 years, Study & Education 8 years, Rest+ years, Study & Education 8 years, Rest+ Illness 6 years , Holidays+Recreation 7 years, Illness 6 years , Holidays+Recreation 7 years, Commuting 5 Years, Eating 4 Years Commuting 5 Years, Eating 4 Years


& Transition 3 years. A Total of 58 years. & Transition 3 years. A Total of 58 years. You are left with mere 12 years to You are left with mere 12 years to accomplish what you want in life. Charles accomplish what you want in life. Charles Swabb, An American Millionaire paid US$ Swabb, An American Millionaire paid US$ 25000 to a Consultant for appropriate advice 25000 to a Consultant for appropriate advice on this. His Advice– “ Start your Day with a on this. His Advice– “ Start your Day with a To Do List and prioritize the Vital Few after To Do List and prioritize the Vital Few after picking them from Trivial Many.”picking them from Trivial Many.”


Remember Parker’s Law: “Everyone does Remember Parker’s Law: “Everyone does what one likes and not what should be what one likes and not what should be done.”While allocating work to your done.”While allocating work to your Subordinates, keep this in mind. (Example Subordinates, keep this in mind. (Example of Jim Parker’s Case selling Ford Road of Jim Parker’s Case selling Ford Road Rollers in Patna).Rollers in Patna).

If you want to manage time effectively, find If you want to manage time effectively, find out where the time actually goes.out where the time actually goes.

Know your Time SaversKnow your Time Savers

Getting up Early in the Morning after Six Getting up Early in the Morning after Six Hours of Sleep. Have Wash, Bath & BreakfastHours of Sleep. Have Wash, Bath & Breakfast

Prepare “To Do” List, Select Vital Few from Prepare “To Do” List, Select Vital Few from Trivial ManyTrivial Many

Have your Exclusive Transport so that you Have your Exclusive Transport so that you can save on timecan save on time

Cut Social Functions, where your Substitute Cut Social Functions, where your Substitute may attendmay attend


Take help of intercom, E Mail, Cell phone and Take help of intercom, E Mail, Cell phone and other technology to save timeother technology to save time

Listen to your wife carefully and do what both of Listen to your wife carefully and do what both of you decide with priorityyou decide with priority

Listen to your Boss Carefully and carry out his Listen to your Boss Carefully and carry out his instructions, if they are as per procedures . You instructions, if they are as per procedures . You will save time on getting reminderswill save time on getting reminders

Delegate Responsibility to your subordinates Delegate Responsibility to your subordinates and monitor their resultsand monitor their results


Reach your appointed Meeting/Examination Reach your appointed Meeting/Examination Hall 15 minutes early. Remember the American Hall 15 minutes early. Remember the American Axiom “ If you arrive Ten Minutes Early for an Axiom “ If you arrive Ten Minutes Early for an Appointment, you are Five Minutes late.”Appointment, you are Five Minutes late.”

Hold Meetings after preparing Agenda Items Hold Meetings after preparing Agenda Items carefully . Otherwise they will be Meetings carefully . Otherwise they will be Meetings where Hours are lost but minutes are keptwhere Hours are lost but minutes are kept

Collect only relevant Statistics. Too much Data Collect only relevant Statistics. Too much Data adds to confusion.adds to confusion.

Message of Bhagavat Gita for Message of Bhagavat Gita for Managing StressManaging Stress

Bhagavad Gita Verse 62-63, Chapter 2Bhagavad Gita Verse 62-63, Chapter 2 dhyayato vishayaanpumsaha sangasteshoopajaayate |dhyayato vishayaanpumsaha sangasteshoopajaayate |

sangaatsanjaayate kaamaha kaamaatkrodhobhijaayate || 62 ||sangaatsanjaayate kaamaha kaamaatkrodhobhijaayate || 62 ||krodhaadbhavati sammohah sammohaatsmritivibhramaha |krodhaadbhavati sammohah sammohaatsmritivibhramaha |smritibhramshaad buddhinaasho buddhinaashaatpranashyati || 63 ||smritibhramshaad buddhinaasho buddhinaashaatpranashyati || 63 || When a man constantly thinks about objects, attachment for When a man constantly thinks about objects, attachment for those objects arises. From attachment is born desire, and from those objects arises. From attachment is born desire, and from desire is born anger. From anger comes delusion, from desire is born anger. From anger comes delusion, from delusion comes loss of memory, from loss of memory comes delusion comes loss of memory, from loss of memory comes destruction of intellect, and once the intellect is destroyed, he destruction of intellect, and once the intellect is destroyed, he perishes.perishes.

Message of Bhagavat Gita Message of Bhagavat Gita relating to Stress Managementrelating to Stress Management

When a man constantly thinks about When a man constantly thinks about objects, attachment for those objects objects, attachment for those objects arises. From attachment is born desire, arises. From attachment is born desire, and from desire is born anger. From anger and from desire is born anger. From anger comes delusion, from delusion comes comes delusion, from delusion comes loss of memory, from loss of memory loss of memory, from loss of memory comes destruction of intellect, and once comes destruction of intellect, and once the intellect is destroyed, he perishes.the intellect is destroyed, he perishes.


कर्म�ण्येवाधिकारस्ते र्मा फलेषु कदाचन। कर्म�ण्येवाधिकारस्ते र्मा फलेषु कदाचन। र्मा कर्म�फलहेतुर्भू��र्मा� ते सङ्गोऽस्त्वकर्म�णि!॥ २र्मा कर्म�फलहेतुर्भू��र्मा� ते सङ्गोऽस्त्वकर्म�णि!॥ २--४७४७ You have Right to Action, but not to the You have Right to Action, but not to the

fruits of such Actions, Let not fruits of Action fruits of such Actions, Let not fruits of Action be your Motive nor Inaction your Companionbe your Motive nor Inaction your Companion


योगस्थयोगस्थ: : कुरु कमा'द्धिण संगं त्यक्त्वा धनंजय । कुरु कमा'द्धिण संगं त्यक्त्वा धनंजय । सिस�यसिस�योसिस�यसिस�यो: : समो भूत्वा समत्वं योग उच्यते ॥ समो भूत्वा समत्वं योग उच्यते ॥

Renouncing all the attachments, Lord Krishna Renouncing all the attachments, Lord Krishna is advising Arjuna, to remain evenly balanced is advising Arjuna, to remain evenly balanced in both success and failure. This is how in both success and failure. This is how Karma Yoga philosophy leads to equilibrium Karma Yoga philosophy leads to equilibrium or equanimity of mind. or equanimity of mind.


बुद्धि�युक्तो जहातीह उभे सुकृतदुष्कृते बुद्धि�युक्तो जहातीह उभे सुकृतदुष्कृते । तस्माद्योगाय युज्यस्व योग। तस्माद्योगाय युज्यस्व योग: : कम'सु कौशलं ॥ कम'सु कौशलं ॥

In above verse, Lord Krishna tells Arjuna In above verse, Lord Krishna tells Arjuna that - United to the pure reason, one that - United to the pure reason, one abandons both good and evil deeds and abandons both good and evil deeds and thus cleaves oneself to Yoga. Yoga can thus cleaves oneself to Yoga. Yoga can therefore be termed as skill in action.therefore be termed as skill in action.


मात्रास्पशा'स्तु कौन्तेय शीतोष्णसुखदुमात्रास्पशा'स्तु कौन्तेय शीतोष्णसुखदु: : खदाखदा: |: |आगमापायियनोऽतिनत्यास्तांस्तिस्ततितक्षस्व भारत आगमापायियनोऽतिनत्यास्तांस्तिस्ततितक्षस्व भारत || 14|||| 14||

The contact between the senses and the The contact between the senses and the sense objects gives rise to fleeting sense objects gives rise to fleeting perceptions of happiness and distress. perceptions of happiness and distress. These are non-permanent, and come and These are non-permanent, and come and go like the winter and summer seasons. O go like the winter and summer seasons. O descendent of Bharat, one must learn to descendent of Bharat, one must learn to tolerate them without being disturbed.tolerate them without being disturbed.

The Key Word Is….The Key Word Is….

BalanceBalance