Stress Management
Satyajeet Singh
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
High (excellent) Too Little Stress Optimum Stress Excessive Stress
Low (poor)
Level of Performance
Low Stress
High
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 • Stomach or bowel upset • Headaches • Backaches
• Fatigue
• Sleeplessness
• Change in eating habits: lost of appetite/overeating
• Restlessness/irritability • Increased illness
• Longer recovery from injury
Mental Stress Signs
• Anxiety • Forgetfulness • Depression • Apathy/ lack of interest • Confusion
• Decreased self-confidence
• Lowered self-esteem • Increased anger • Excessive fear • Worry
Behavioural Signs of Stress
• Hostility • Irritability • Under/over eating • Clumsiness • Withdrawal from usual activities • Poor performance, • Absenteeism, • High accident rates • Making more mistakes
• Decreased ability to concentrate
• Memory problems /forgetfulness • Frequent use of cigarettes or alcohol
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 !