1. RTI, Jammu1 Stress Management-I Presentation by by Regional Training Institute, Jammu

2. RTI, Jammu2 Stress Management- I Session Overview In this session we will cover stress, its sources and consequences, stress at workplace, dual career stress and other related topics

3. RTI, Jammu3 Learning Objective At the end of this session, the participants will have a fair idea of the factors which cause stress, its consequences as also its effect on health. This knowledge will help the participants in devising ways and means to avoid stressful situations and thus avoid its ill effects.

4. RTI, Jammu4 Basic concepts  Stress is the wear and tear our bodies experience as we adjust to continually changing environment  There is no single level of stress that is optimal for all people  Just as there are many sources of stress, there are many possibilities for its management

5. RTI, Jammu5 Sources of stress  Jobs and Organization  Social sector  Intrapsychic sector  Customary anticipated life events  Unexpected life events  Progressive, accumulating situational events  Personality glitches  Value dependent traits

6. RTI, Jammu6 Consequences of stress  The physiological consequences  The emotional consequences  The behavioural consequences  The cognitive consequence

7. RTI, Jammu7 Stress at work  Factors intrinsic to the job  Role in the organization  Relationships at work  Career development factor

8. RTI, Jammu8 Cause of stress at work Time stacking

9. RTI, Jammu9 Stages of work stress  The honey-moon stage  The full-throttle stage  The chronic symptom stage  The crisis stage  Hitting the wall stage

10. RTI, Jammu10 Dual career and stress  Dual career couples have an edge  Problem related to respective locations  Decision of having a child  Role conflict  Stress spillovers

11. RTI, Jammu11 Coping with Work-Home Interface Stress  Type 1 Coping: Structure Role Redefinition  Type 2 Coping: Personal Role Definition  Type 3 Coping: Reactive Role Behaviour or Role Expansion

12. RTI, Jammu12 Facing sexual harassment at Workplace Sexual harassment- a worldwide phenomenon

13. RTI, Jammu13 Broad categories  (a) verbal Such as requests, demands for sexual favours, offensive flirtation, suggestive remarks, lewd jokes, comments about appearance and dress  (b) Physical for instance, staring, gestures, unnecessary touching, patting brushing against another’s body and whistling.  (c) Visual like displays of pornographic pictures, objects and written material

14. RTI, Jammu14 Coping with sexual harassment  Physical reactions  Confrontation  Internal report  External report

15. RTI, Jammu15 Coping with stress- Individual strategies  Psychological reserves  Importance of maintaining a diary  Relaxation  Listening to music  Exercising

16. RTI, Jammu16 Time management  Make out a ‘to do’ list every day.  Prioritize.  Avoid procrastination.  Delegate.  Turn waiting time into working time.  Set a fixed time for meeting people.

17. RTI, Jammu17 Secrets of Sleeping well  Reduce stimulant consumption  Limit alcohol a few hours before retiring,  Quit smoking as nicotine is a powerful stimulant.  Take vitamins and minerals as deficiencies in these can contribute to sleep problems.

18. RTI, Jammu18 Secrets of Sleeping well  Be quiet and shut out all noise.  Turn off the lights, invest in curtains, blinds, etc.  Get out of bed, if one needs less sleep than the number of hours one normally sleeps.  Develop regular sleeping habits.  Adopt bedtime rituals which help one to relax such as a bath, some light reading, soft music and a glass of hot milk.

19. RTI, Jammu19 Retirement and stress  Worries take over before retirement  The empty nest syndrome  Gradual degeneration