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STRESS MANAGEMENT

IntroductionIntroduction

• Why some people find ordinary task Why some people find ordinary task difficult while others do it easily? They difficult while others do it easily? They might have the same intelligent might have the same intelligent quotient, same skill sets and the same quotient, same skill sets and the same working conditions.working conditions.

• Why then does one group look smiling Why then does one group look smiling and relaxed while the other is tired and and relaxed while the other is tired and bad tempered ?bad tempered ?

Prepared By P A Thomas [email protected] By P A Thomas [email protected]

Smile or Sulk –It is your ChoiceSmile or Sulk –It is your Choice

• The Answer lies in one word-STRESS.The Answer lies in one word-STRESS.• While the second group is stressed out and unable to While the second group is stressed out and unable to

enjoy work , the first has learnt that the only way to enjoy work , the first has learnt that the only way to cope with stress is to understand and manage stress. cope with stress is to understand and manage stress. Make stress an ally and not an enemy. Make stress an ally and not an enemy.

• Everyone reacts to stress differently, but whatever Everyone reacts to stress differently, but whatever may be the reaction, management of stress is may be the reaction, management of stress is essential essential

• For a healthy ,wholesome and productive life, For a healthy ,wholesome and productive life, management of stress is a mustmanagement of stress is a must

• ““Make friends with the enemy ,Before it eats you up”Make friends with the enemy ,Before it eats you up”Prepared By P A Thomas [email protected] By P A Thomas [email protected]

Managing stress effectively means using it to your advantage. Like an athlete putting forward

his best in a crucial race. But allowing it to control your life is a sure path to disaster.

Negative stress affects the body and mind damaging health and impairing the ability to

perform.

“ Stress can kill. It is the attitude which takes you first to the winning post”


• Stress can cause heart attacks, high Stress can cause heart attacks, high blood pressure, diabetes and a host of blood pressure, diabetes and a host of other medical problems. It affects the other medical problems. It affects the mind too and can lead to nervous mind too and can lead to nervous breakdowns if neglectedbreakdowns if neglected

• Learning to manage stress needs Learning to manage stress needs commitment , self belief , a scientific commitment , self belief , a scientific approach and certain special skills.approach and certain special skills.


Being Prepared is being Being Prepared is being powered to Face.powered to Face.• To become more productiveTo become more productive

• For easy completion of taskFor easy completion of task

• To stay calm in difficult situationsTo stay calm in difficult situations

• And to Enjoy work and home lifeAnd to Enjoy work and home life


Hierarchy DiagramHierarchy Diagram


Stress is a stimulus (spur/goad) which cause Stress is a stimulus (spur/goad) which cause a response. Stress is defence mechanism a response. Stress is defence mechanism

that any living being ;plant, animal or human that any living being ;plant, animal or human being adopts to tackle new or threatening being adopts to tackle new or threatening

situations.situations.

While in ancient times this threat might have While in ancient times this threat might have come from hunger or attack by wild animals , come from hunger or attack by wild animals ,

in modern days the threat is more delicatein modern days the threat is more delicate

It takes the form of having to answer 3 It takes the form of having to answer 3 telephone calls at a time , deals with 20 files telephone calls at a time , deals with 20 files

in half an hour or having to complete in half an hour or having to complete processing some urgent proposals.processing some urgent proposals.


Not only you feel stressed out by the Not only you feel stressed out by the time you try to complete all your work time you try to complete all your work

at the office ,when you reach at the office ,when you reach home ,there is pandemonium because home ,there is pandemonium because the washing machine has conked out, the washing machine has conked out, your wife is unwell or your daughter your wife is unwell or your daughter

coming with demandscoming with demands

Stress is “Anything that causes Stress is “Anything that causes ANXIETY,ANGER,FEAR AND WORRYANXIETY,ANGER,FEAR AND WORRY

Stress is something that which has an Stress is something that which has an impact on the body or the mind. This impact on the body or the mind. This

impact is usually negative.impact is usually negative.

STRESS IS LIFELONG COMPANIONSTRESS IS LIFELONG COMPANION..Prepared By P A Thomas [email protected] By P A Thomas [email protected]

In short-Stress isIn short-Stress is

1. Natural Response1. Natural Response

2. Impacts with body and mind2. Impacts with body and mind

3.Brings out the best in some people3.Brings out the best in some people

4.Has adverse effect on most4.Has adverse effect on most

5.Can harm health5.Can harm health

““SO CONTROL STRESS BEFORE IT SO CONTROL STRESS BEFORE IT CONTROLS YOU”CONTROLS YOU”


•Quiz•1.Stress is something natural-True•2.Stress is unique to human beings-False(Stress affects all living things like plants animals and human beings.)•3.Stress is a defence mechanism-True•4.Stress brings out the best in some people-True•5.Negatively excess stress can harm health-True


Causes of Stress

1.1.Type of Type of PersonalitiesPersonalities

2.2.EnvironmentEnvironment


Type A Personalities are Type A Personalities are characterized by the following characterized by the following

qualitiesqualities1.Achiever1.Achiever 2.Aggressive2.Aggressive

3.Competitive3.Competitive4.Impatient4.Impatient

5.Fast Talking5.Fast Talking

6.Poor 6.Poor ListenersListeners

7.Lacking Empathy7.Lacking Empathy

Type A People are more prone to Type A People are more prone to Stress among the Three GroupsStress among the Three Groups


Type B Personalities – are the opposites of Type B Personalities – are the opposites of Type A people. Let’s look at some of their Type A people. Let’s look at some of their

traits . They are:-traits . They are:-1.Unhurried1.Unhurried

2.Relaxed2.Relaxed

3.Patient3.Patient

4.Empathetic4.Empathetic

4.Non-Competitive4.Non-Competitive

5.Not Aggressive5.Not Aggressive

Type B people rarely fall victim to stress but Type B people rarely fall victim to stress but at the same time they are in danger of at the same time they are in danger of

being called lazybeing called lazyPrepared By P A Thomas [email protected] By P A Thomas [email protected]

Type ABType AB

Which Combines the best of these two type , Which Combines the best of these two type , is perhaps the best cocktail. These are is perhaps the best cocktail. These are

people who are truly balanced .Combined people who are truly balanced .Combined type A and B qualities in moderate measures type A and B qualities in moderate measures and can cope with any situations positive or and can cope with any situations positive or

negative with equanimitynegative with equanimity


Of all the Three Personalities , Type A is

more prone to stress


EnvironmentEnvironment

1.Home 2.Family 3.Work 1.Home 2.Family 3.Work 4.Colleague 5.Education 4.Colleague 5.Education 6.Training 7.Life Style 8.Attitude 6.Training 7.Life Style 8.Attitude 9.General Health 9.General Health


The Home where we spend most of our The Home where we spend most of our life is the most important life is the most important environmental factor in our life.environmental factor in our life.

If home is peaceful secure and stress If home is peaceful secure and stress free ,we are better equipped to face free ,we are better equipped to face challenges elsewhere challenges elsewhere


Family : Within the family the Family : Within the family the contribution of each member to a contribution of each member to a stress free atmosphere is important. stress free atmosphere is important. Children model themselves on adults. Children model themselves on adults. So it is important for grownups not to So it is important for grownups not to yield to stress by shouting or yield to stress by shouting or screaming. The executive in particular screaming. The executive in particular has to realize that in the home , he or has to realize that in the home , he or she is just another member of the she is just another member of the family with the same privilege as the family with the same privilege as the rest. rest.


WorkWork

The work place is typically stress The work place is typically stress prone.prone.

This is because a sense of achievement This is because a sense of achievement (in varying degrees) is important for all (in varying degrees) is important for all employees, whatever role they are employees, whatever role they are performing.performing.

The roads to achievement is invariably The roads to achievement is invariably littered with stresseslittered with stresses

What is important is to learn to What is important is to learn to manage the natural stresses that arise manage the natural stresses that arise in the work place and thus ensure in the work place and thus ensure better productivitybetter productivity


You can choose your family and friends , but not your colleagues. But it is your colleagues who will play a large part in your success or failure.! Be prepared to accept colleagues for what they are and derive strength from them and not stress.


Feeling under skilled affects

your productivity and adds to

stress

Do not hesitate to acquire the knowledge from whatever source it is available


Training

Inability to keep up with the constantly changing paradigms(business models) aggravates Stress.Obtain proper training and you will feel on par with your colleagues and thus more secure and stress free.


Keep going, it would be Keep going, it would be good for you to recognize good for you to recognize

your role in life.your role in life.

Life Style can become a big source of stress if it does not match your income. your life style should suite yourself , not your neighbour , your colleagues or even your relatives.


Attitude

A positive energetic approach to work from Day 1 will keep off

stress

General Health

If you are ill you will feel even simpler task difficult and your stress level will shoot up. Good fitness level will see

you bouncing in and out of the office with ease.


Quiz1.The primary causes of stress : personality type and the surrounding environment. 2.Empathy is a characteristics of Type B personality3.The ideal personality type is Type AB4.Good Health contributes to low stress5.Aggression is a characteristics of Type A


Symptoms of stress


It is important to recognize these symptoms. Each individual has to spend some time to figure out whether the symptoms are due to some physical problems (for example backache caused by bad posture ) or as a result of stress.


Quiz1.How often do you catch colda. Once in a week b. Once a month c. Once in two weeks d. Never

2. How many headache pills do you buy a montha.Ten b. Thirty c. None d. Sixty

3. Has anyone said you blink too much a.Never b. Just once c. Constantly d. A couple of times

4. Do your colleagues easily understand what you saya.Always b. Never c. Sometimes d. I don’t know

5. How often do you leave your car key in the car?a.Once a month b. Never c. Too often d.Rarely

6.How much behind with your work are youa.One week b. Too much to quantify c. A little d. I am uptodate

7. Can you switch off from a work problem easilya. Easily b. It somehow comes up at the dinner tablec. I manage d. It keeps me awake


Managing Stress


1.Be committed to whatever you are doing2.Time management is crucial. you will be stressed out if you are ten minutes late to work everyday.3.Don’t put off till tomorrow what you can finish today.4.Don’t lose control especially when confronting change5.Believe in yourself.6.But in situations where you know you are right and superior or majority opinion is different ,let go.7.Think positive .Be honest with self assessment8.Don’t expect reward every time for good work done.9.Don’t indulge in nostalgia about past good times and current bad times. The golden age of the past is a myth10.Take break 11.Keep fit12.Practice relaxation techniques


Quiz

1.What is crucial about managing stress-Time Management

2..Identify a factor which can provide ammunition against stress – Knowledge

3.Identify a factor which causes stress – Sudden disruptions

4.What can stress have a negative effect on – Personality

5.Exercise is important because it released something in the brain . What? – Good chemicals


Relaxation Techniques


Mind is stronger than matter. Ancient healing systems in fact trace many diseases to the mind. They are called psychosomatic disorders. Problems caused by stress would definitely fall under this category.But think of it this way . If it is all in your mind then you will have the ability to control what’s happening to you. Let us look at two stress management techniques

VISUALIZATION & MEDITATION

23. Give Satan an inch & he'll be a ruler. Prepared By P A Thomas [email protected] By P A Thomas [email protected]

VISUALIZATIONThis technique involves allowing your imagination to soar free and

focus on positive scenarios. For instance , if you have a stress induced backache , slowly visualize your back. The muscle, the spinal chord, The ligaments everything. Then target your brain on each part and visualize as healthy, without pain. Slowly you will find your muscle

relaxing and tension slipping away.Imagine yourself in an open field lying on the grass with a patch of sun

flowers a short distance away. The sky is blue the birds are singing and the trees are green. There is a shimmering lake to your side, while in the distance you can see a mountain ranges .Get up slowly and start

climbing the hills. Breathe in the fresh air, exercise your unused muscles. Before you realize it you have reached the top of the hill

That made me feel really wonderful!

Top of the world and in command

of everything Prepared By P A Thomas [email protected] By P A Thomas [email protected]

Meditation

Meditation is different from visualisation.It involves more concentrated effort Select a place where you will not be disturbed. Sit in the cross

legged posture on a mat .Keep your hands at your sides. Focus your eyes on any object. Breath in deeply in and out. As you will be taking in

more oxygen than usual you will start feeling a little sleepy. Do not worry about that but resist the temptation to close your eyes.. After 10 minutes

remove your focus from the picture and instead thinking of any random word.. Repeat the word in your mind for as long as you can for up to 5

minutes . You feel relaxed.

A word of cautionDon’t do meditation on a full stomach .Before food is ideal Or one hour after food.



Relaxation for SensesRelaxation for Senses

SightLooking to the cool grey waters of an indoor aquarium sparkling with gold and silver myriad fish. Or indulging in lively activities with children.

Touch There can be no more immediate release of tension from the body than a good massage

Taste Watch what you eat and drink. Avoid caffeine before bedtime. Moderation is the key word.Breakfast like King, Lunch like a Prince and Dine like a Beggar

Hearing Music sets the mood for any occasion and soothing music soothes the mind. For management of stress the choice of music is all too important.

OlfactoryAromatherapy which uses different fragrances therapeutically has now become an accepted method of treating both physical and mental disorder.


Relaxation for the BodyRelaxation for the Body..

These are exercises which help the mind and body to relax.Make sleep come easier at Night.Ease tension during Day.

Close your left hand into a tight fist. Open as slowly as you can. Repeat. Do the same exercise with your right hand . Repeat.

Make fist again and bring your left arm stiffening it. Let it fall back as slowly as possible. Repeat . Do the same exercise with your right hand and arm.

Spread out the fingers of your left hand as wide as possible. Bring them back together as slowly as possible . Repeat. Do the same exercise with the right hand.

Crinkle your forehead into a frown as much as you can .Release slowly. Repeat


Grit your teeth as hard as you can . Release slowly . Repeat.

The neck is one part of the body which always become stiff and painful when you are under stress. These exercise will relieve that discomfort. They can be done sitting or lying.Turn your head slowly to the right. Bring it back as slowly as you can . Do the same turning your head to the right. Repeat.

Bring your head down and press your chin onto your chest as much as you can.Relese slowly. Press your head backwards as much as you can.Relese slowly. Repeat.

Twist your tongue into a rolled up position .Release slowly. Repeat


Press the shoulders back into the mattress as much as you can .Release slowly and come back to natural position. Repeat.

Take in stomach as much as you can Release slowly . Repeat. Put off stomach as much as you can Release slowly . Repeat

Bring spine up from the mat as much as you can.Relese slowly. Repeat.

The next exercises involves the shoulders , stomach and spine. They can be done by lying down. Do not use a pillow

Take a deep breath and hold it for seconds .Release slowly.

Stand up. Bend your foot from ankle inward as much as you can.Relese. Repeat

Bend your foot from ankle onwards as much as you can .Release. Repeat.

Press balls of feet on the ground/mat.Release.Repeat


Lie down. Tighten your fists. Crinkle your forehead. Press your shoulders back. Take in your stomach. Press your spine down and press the ball of your feet on the mat. When the whole body is tense, release slowly.YOU FEEL TOTALLY RELAXED NOW

Then do the last exercise in the following order

The exercise we just practised use:-The Principle of building tensionThe release of tensionTo achieve relaxation

Quiz

1.Relaxation technique should target the mind, the body and the senses –True2.Technique like visualization and meditation do help to manage stress-True3.The right type of music is important if you are listening to music for stress relaxation –True4.Relaxation exercises make you feel wide awake-No5.When you are doing a hand exercise you should close your fist and release it as slow as possible. True


In this programme on managing stress

We understand the concept of stress-Inevitable part of life-Causes of Stresses-Symptoms of Stress-Manage and conquer stress-How to relax


Final Quiz1.A manifestation of Stress- Behavioural Change2.What the body does in stress-React3.Releases good chemicals in brain-Exercises4.Type A personality-Aggressive5.Type B personality-Patience6.Aromatherapy-Relaxation7.Type AB personality-Balance8.A primary cause of stress-Environment9.Principle of relaxation methods-Release of tension10.Objective of this program-Managing stress.


e:\all files of p a thomas\entertainment power points\ppt\stress management

Health & Medicine

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stress management

management of stress

control stress

excess stress

demands stress

stress free

stress needs commitment