1. STRESS MANAGEMENT DR.R.D.MISHRA SR.DY.DIRECTOR
PRESENTATION BY
DR.R.D.MISHRA
SR.DY.DIRECTOR
NATIONAL PRODUCTIVITY COUNCIL, KANPUR

2. Stress-Definition & Research
Professor Dr. Hans Selye, an Australian born physician at Montreal used the word “STRESS” for the first time in 1936.
“STRESS” word has been adopted from Engineering where it Is defined as an inherent capacity of the material to withstand Stain applied externally
In medical Science STRESS is “the pressure of
Stimulus which cannot be tolerated becomes
STRESS

3. Stress on human being
* It is the emotional and physiological reactions to stressors
* A stressor is a situation, demand or circumstance which disrupts a person’s equilibrium and initiates the stress response.
* The stress response is the reaction of a person which may be FLIGT and FIGHT syndrome.

4. Stress Often Develops When:
We Want to Give up a Behavior and Cannot Or
We Want to Adopt a Behavior and Cannot

5. Give some examples of situations that have caused you stress.
What do you experience when you are under stress?
While stress is difficult to define, there are many researchers that have provided us with insight into this stress phenomenon.

6. Stress Research-Reveals
Dr.Hans Selye, an endocrinologist, studied the effects of “stressors” on the internal organs and glands of rats and generalized his findings to the effects of stress on humans.
Dr.Walter Cannon was first to describe the “fight-or-flight” response.

7. Stress Research reveals-cont
Dr.A.T.W. Simonton recognized the importance of “symbolic” stressors in the twentieth century and their possible relationship to psychosomatic disease.
Dr.Harold Wolff identified the effects of emotional stress on prisoners in WW II P.O.W. camps.

8. Some researchers focused on treatment of stress-related illnesses:
Dr.C. Simonton used visualization in the treatment of cancer.
Dr.T. Budzinski used biofeedback for the relief of headaches.
Dr.H. Benson used meditation to help control hypertension.

9. More recent research has focused on the causes of stress-related illnesses.
Dr..T. Holmes and R. Rahe studied the relationship between major life change and the subsequent development of illness.
Dr.R. Lazarus and A. DeLongis both studied the relationship of daily hassles to the development of stress-related illnesses.

10. Stressors
A stimulus with the potential of triggering the “fight-or-flight” response.
Dr.Selye suggested that there are two types of stressors, EUSTRESS and DISTRESS.
Eustress refers to the good things to which we must adapt.
Distress refers to the bad things that force us to adapt.

11. Stress Reactivity
Also called the “fight-or-flight” response, it is the body’s physiological reaction that prepares us for swift action when needed.
When not used, stress products can build up. Over time, this build-up can be unhealthy.

12. Stress Reactivity- Continued
The likelihood of ill effects developing from built-up stress products is dependent on two factors.
DURATION - the amount of time our body’s physiology varies from the baseline, and
DEGREE - the amount of physiological variance from the body’s baseline.
Of the two, duration is the most important.

13. Goals of Stress Management are
Our goals in stress management are :
to limit the harmful effects of stress
To reduce the accidents due to occupational stress or otherwise
maintain life’s quality and vitality
Keep in mind that illness may result from too little stress as well as too much stress.

14. Source of Stress at work
INTRINSIC TO JOB
* Boredom
* Physical Working Condition
* Time Pressures and Deadlines
* Technical Problem etc.
(B) ROLES IN ORGANISATION
* Role Conflict
* Role Ambiguity
* Responsibility for People
* Target/Goal Achievement

15. Source of Stress at work
(C) CAREER DEVELOPMENT
* Promotion
* Lack of Job Security
* Lack of Participation
* Lack of Responsibility

16. Job Stressors? Factors Intrinsic To Job Extra-organizational Stressors
Personal Characteristics
Extra-organizational Stressors

17. Occupational Stress and Psychological Effects
low self-esteem
increased job tension
decreased job satisfaction
poor job performance
increased absenteeism

18. Occupational Stressors
lack of participation
role problems
role overload
role insufficiency
role ambiguity
role conflict
job dissatisfaction
motivation factors
work environment

19. Factors affecting stress levels based on other factors
Health Status
Poverty and Education Level
Family Life
Gender
Age
Physical Disability

20. Burnout
. . . the physical and emotional exhaustion due to too much work or frequent frustration at work.

21. Symptoms of Burnout Diminished Sense of Humor
Skipping Rest and Food Breaks
Increased Overtime and No Vacations
Increased Physical Complaints
Social Withdrawal
Changed Job Performance
Self-medication
Internal Changes

22. CHECKLIST FOR ASSESSMENT OF STRESS
PHYSICAL SIGNS
* High Blood Pressure
* Lack of Appetite
* Frequent Heartburn
* Inability to Sleep
* Feeling of Constant Fatigue
* Frequent Headache
* Chronic Diarrhoea/Constipation
* Excess weight w.r.to age

23. CHECKLIST FOR ASSESSMENT OF STRESS
MENTAL SIGNS
* Constant Feeling of Uneasiness
* Boredom with Life
* Morbid Fear of Disease/Death
* Sense of Suppressed Anger
* Feeling of being unable to cope with life
* Inability to have a good laugh

24. DANGER SIGN AND SYMPTOMS OF STRESS
* General Irritability/Depression
* Dryness of Throat and Mouth
* Impulsive Behaviour
* Urge to cry or to run/hide
* Floating anxiety – we are afraid
* Sweating and Loss of appetite
* Increased use of tranquilizers
* Nightmares
* Frequent need to urinate
* Migraine headache
* Inability to concentration

25. DANGER SIGN AND SYMPTOMS OF STRESS
* Insomnia
* Trembling/Nervousness
* Alcoholic/Drug addiction
* Pain in neck or lower back
* Neurotic Behaviour

26. GOOD EFFECTS OF STRESS
* Source of Motivation
* Source of Enjoyment
* Source of Strength and Endurance to body
BAD EFFECTS OF STRESS
* Lack of sleep, restlessness
* Chronic fatigue
* lack of appetite
* Inconsistency in behaviour
* Loss of memory
* Disturbs Learning ability

27. Stress and Accident
Accident according to OHSAS definition
“Any undesired events giving rise to death, ill health,
Injury,Damage or other Loss”
70% accident is caused due to Human error.
30% accident is caused due to Machine error
Any Stressful behaviors may deviate your attention from your Workplace may lead to
Near Miss accident.
A 300 Near Miss accident may lead to
40 MAJOR EVENT ACCIDENT.
A 40 major accidents may Lead to
ONE FATAL ACCIDENT

28. A Strategy for Decreasing Stressful Behavior
Identify behaviors to change
lifestyle
health behavior
Identify barriers that prevent behavior change
Determine your locus of control
internal
powerful others
Apply techniques to change behavior

29. Some techniques to change behavior
Self-monitoring
Tailoring
Material and/or Social Reinforcement
Self-contracting
Contracting With a Significant Other
Shaping
Reminders
Self-help Groups
Professional Help

30. Stress reduction- Through Progressive Relaxation Technique
. . .a technique used to induce nerve-muscle (neuromuscular) relaxation.
…Yoga is a form of Progressive
relaxation technique

31. Progressive Relaxation-Exercise
find a quiet distraction-free environment
control noise
remove or loosen tight clothing or jewelry
maintain a warm room temperature
support areas behind your neck and under your knees
note any cues that identify areas of muscular tension

32. Progressive Relaxation Exercises
Exercises are done by
contracting (tensing) a muscle group, then
relaxing the muscle group
spend twice as much time relaxing than tensing
spend 4-5 minutes tensing/ relaxing muscle groups arms, face, neck, shoulders, upper back
chest, stomach, lower back hips, thighs, calves

33. Physiological Benefits of Progressive Relaxation
relaxes major muscle groups
can relax smooth muscles
causes relaxation of the gastrointestinal and cardiovascular systems
has been effective in treating migraine and tension headaches
can help relieve backaches
alleviates conditions caused by bracing or ineffective muscular contractions

34. Reducing stress through Physiological Interventions
Exercise is a physiological intervention that uses stress products so they are not able to affect your health negatively.
Vigorous Physical Exercise

35. Physiological Benefits of Vigorous Exercise
Improves Functioning of the Heart, Lungs, and Circulatory System
Increases Red Blood Cells and Oxygen Transport
Normalizes Blood Pressure
Lowers Heart Rate and Strengthens Heart Muscle

36. Physiological Benefits of Vigorous Exercise
Burns Calories and Reduces Body Fat
Tones Muscles
Increases Muscular Endurance
Improves Posture
Decreases Ldls and Blood Cholesterol
Increases Hdls

37. Psychological Benefits of Vigorous Exercise
Improved Self-esteem
Being Positively Perceived by Others
Feeling More Alert and Able
Having Fewer Illnesses and Accidents
Decreased Feelings of Anxiety and Depression
Improved Attitude

38. Principles of Exercise
Intensity
exercise at 60% to 80% of your maximum heart rate
maximum heart rate = 220 minus your age in years
Duration
vigorous exercise should last at least minutes per session
Frequency
exercise three to four times per week
about every other day
Aerobic vs. Anaerobic Exercise

39. Tips for an Effective Exercise Program
Get medical screening when appropriate
Begin your program slowly; build intensity gradually
Train, don’t strain
Allow sufficient time to warm up the muscles

40. Tips for an Effective Exercise Program-cont.
Allow sufficient time for the muscles to cool down
Dress properly
Use appropriate equipment with a good fit
Be aware of warning signs of over training
Focus on stress reduction rather than on competition

41. Common Forms of Stress Reducing Exercise
Swimming
lap swimming
aqua dynamics
Rope Jumping
Bicycling
road riding
stationary biking
Walking
natural-gait walking
race walking
Jogging
Aerobic Dance
Low-Impact Aerobics
Stretching
Hatha Yoga
Rowing
Skating, Skiing
Many other activities

42. YOU MAY PLACE YOUR QUESTIONS VALUABLE SUGGETIONS, IF ANY
THANK YOU
YOU MAY PLACE YOUR QUESTIONS
AND
VALUABLE SUGGETIONS, IF ANY