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 Between Performance and Stress Too Little Stress Optimum Stress Excessive Stress High (excellent) Performance Level of Low (poor) Low High Stress

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."

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