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ABSTRACT

Human Resource is an increasingly broadening term that refers to managing"human capital", the people of an organization.

This project is done in Human Resource and the title of the project is StressManagement in Work Settings. In medical terms stress is described as, "a

physical or psychological stimulus that can produce mental tension orphysiological reactions that may lead to illness". According to Richard SLazarus, stress is a feeling experienced when a person thinks that "thedemands exceed the personal and social resources the individual is able tomobilize."

The project is done in the company called Health Plan Systems PvtLimited which is located at Chennai. This project is done on the staff andexecutive level employees. There are 250 staff and executive levelemployees working in this company. So the population is considered as 250.60% of the population, i.e., a sample of 150 employees has been drawn fromthe population of 250 employees and this sample size is expected to providesufficient information. As the population size is known, it is said to be

probability sampling. A simple random sampling technique has been used.

The tool questionnaires were prepared consisting of those relating to various

stress factors such as work load, emotional exhaustion, vulnerability, etc.Questions were asked to obtain additional information and the respondentsviews regarding the implementation of stress management.

The total staff and executives are 250. The suggestions based on a samplesize of 150 employees surveyed cannot be generalized to all the employeesof the organization. There are chances of personal bias always existing whileanswering the questions; hence the results may not be accurate. Friendly

persuasion was used to get the filled questionnaire. Some times more than

once they had to be contacted which was time consuming.

Percentage analysis is done and the interpretations are given. Statisticalanalysis such as Weighted Average Method and Chi-Square Test are made.

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Many findings were done and the facts were found on the basis of theresponse of the employees and based on the findings, suggestions andrecommendations are given.

TABLE OF CONTENTS

CHAPTER NO TITLE PAGE NO

AbstractList of TablesList of Figures

I. INTRODUCTION

1.1 Introduction to the study1.1.1 Need for the study1.1.2 Scope of the study

1.1.3 Objectives of the study1.1.4 Research Methodology

1.1.4.1 Research Design1.1.4.2 Sources of Data1.1.4.3 Population and Sample1.1.4.4 Sampling Design1.1.4.5 Tools and Techniques

1.1.5 Limitations of the study1.1.6 Chapterization

1.2 Review of Literature1.2.1 Company profile

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313232323333333435

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II. ANALYSIS AND INTERPRETATION

2.1 Percentage Analysis2.2 Statistical Analysis

2.2.1 Weighted Average Method2.2.2 Chi-Square Test

72949496

III. SUMMARY AND CONCLUSION

3.1 Findings of the study3.2 Suggestions and Recommendations

3.3 Conclusion

BIBLIOGRAPHYANNEXURE

104106

108

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LIST OF TABLES

TABLE

NUMBERS

PARTICULARS PAGE

NUMBERS

2.1.1 Prospering (or) making progressin carrier at TVS Iyengar & SonsLimited

72

2.1.2 Interested in starting somethingnew though success is not sure

73

2.1.3 To do a thing in the role against

better judgment

74

2.1.4 Feeling emotionally drained bythe work

75

2.1.5 Impact of stress on the inabilityto think clearly

76

2.1.6 Getting very nervous when

didnt meet organizationalrequirements

77

2.1.7 Coming out ahead whencompared to others

78

2.1.8 Willingness to take risk when thestakes are high

79

2.1.9 About the rewards providedwhen achieve something

80

2.1.10 About the infrastructureprovided by the company

81

2.1.11 Superior subordinate relationship 82

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within the organization

2.1.12 Relationship with the staff of same department

83

2.1.13 Relationship with the same levelstaff of other departments

84

2.1.14 Tend to get nervous after avictory

85

2.1.15 Getting 7-8 hours sleep a day 86

2.1.15.1 Getting less than 7-8 hours sleep

a day

87

2.1.16 Tend to forget things easilyduring working hours

88

2.1.17 Impact of stress on being restlessduring work

89

2.1.18 Speaking openly about the

feelings to the respective personrelieve from stress

90

2.1.19 Receiving feedback on the thingsachieved

91

2.1.20 Getting fun with family or friends at least once a week

92

2.1.21 Feeling proud to tell peoplewhere they work

93

2.2.1 Factors which gives more stressin TVS Iyengar & Sons Limited

94

2.2.2.1 Relationship between the 96

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experience of the respondentsand the opinion regarding theircareer progression at TVSIyengar & Sons Ltd

2.2.2.1.1 Working for Chi-Square Test forthe experience of the respondentsand the opinion regarding theircareer progression at TVSIyengar & Sons Ltd

98

2.2.2.2 Relationship between the age of the respondents and the opinionregarding getting fun with their

family or friends at least once aweek

100

2.2.2.2.1 Working for Chi-Square Test forthe age of the respondents andthe opinion regarding getting funwith their family or friends atleast once a week

102

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CHAPTER-I

1.1 INTRODUCTION TO THE STUDY

The Corporate World is working harder than ever to reduce employee

stress on the job. However, the pressure at the office is increasing too much

to do and too few hours to do it in. It's the 24x7 culture: Perform or perish.

Stress is the "wear and tear" which bodies experience as employees adjust to

the continually changing environment .It has physical and emotional effects

on employees and can create positive or negative feelings. As a positive

influence, stress can help compel employees to action; it can result in a new

awareness and an exciting new perspective. As a negative influence, it can

result in feelings of distrust, rejection, anger, and depression, which in turn

can lead to health problems such as headaches, upset stomach, rashes,

insomnia, ulcers, high blood pressure, heart disease, and stroke.

One of the primary challenges in optimizing performance under

stress is emotional resilience. For many employees, reactive emotions, such

as anger and fear, undermine productivity.HR professionals should ensure

that employees are always kind and gentle with themselves. They should

also ensure that employees use different stress relieving tools/systems like

the LGE's Performance Systems to reduce their on-job-stress and improve

performance at the same time.

Stress is a fact of life, but being stressed out is not. We don't

always have control over what happens to us, says Allen Elkin, Ph.D.,

director of the Stress Management Counseling Center in New York City,

and yet, that doesn't mean we have to react to a difficult, challenging

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situation by becoming frazzled or feeling overwhelmed or distraught. Being

overly anxious is not just a mental hazard; it's a physical one too. The

more stressed out we are the more vulnerable we are to colds, flu, and

a host of chronic or life-threatening illnesses. And the less open we

are to the beauty and pleasure of life.

A lot of research has been conducted into stress over the last hundred

years. Some of the theories behind it are now settled and accepted; others are

still being researched and debated. During this time, there seems to have

been something approaching open warfare between competing theories and

definitions: Views have been passionately held and aggressively defended.

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1.1.1 NEED FOR THE STUDY

To study the Stress management principles followed by health Plan

Systems.

To study the factors that leads to stress in work place among the

employees.

To study about the work load pressure and emotional exhaustion of

the employees in the organization.

To study the commitment of the organization in dealing with stress

management of its employees.

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1.1.2 SCOPE OF THE STUDY

To know about the techniques to deal with stressful situations and

management of the same.

To study the causes for stress in work place and the methods to

overcome it.

To study about the healthy ways to avoid stress and relax and

recharge themselves in work place.

To study some effective plans for stress management followed by

the organization and its effectiveness.

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1.1.3 OBJECTIVES OF THE STUDY

PRIMARY OBJECTIVE

To study the stress management of staff and executives at Health Plan

Systems Pvt Ltd.

SECONDARY OBJECTIVES

To identify the factors leading to stress among the staff and

executives.

To analyze the work load of staff and executives.

To verify the emotional exhaustion of the staff and executives.

To know the vulnerability of the staff and executives.

To analyze the commitment of the staff and executives to the

organization.

To suggest effective plans to reduce the level of stress among the staff

and executives.

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1.1.4 RESEARCH METHODOLOGY

Research is a process through which we attempt to achieve

systematically and with the support of data the answer to a question, the

resolution of a problem, or a greater understanding of a phenomenon. This

process is frequently called as Research Methodology.

AIM

The fundamental aim of the investigation is to make a scientific study

of the workers stress level in Health Plan Systems Pvt Ltd.

1.1.4.1 RESEARCH DESIGN

The most important part of scientific research is the design that has beenadopted which offers a firm basis for drawing conclusions from data

collected.

The research design used in the study is descriptive in nature.

1.1.4.2 SOURCES OF DATA

PILOT STUDY

A pilot study was made before the comprehensive data collection

began. The results of the pilot study provided feedback necessary to ensure

that the study itself was feasible. After conducting the pilot study, some

changes were made in the questionnaire.

Primary as well as secondary data has been used for the study.

Distributing questionnaires and conducting oral discussions with the

employees collected by way of primary data.

Secondary data were collected from the records of the company and also

from magazines and internet.

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1.1.4.3 POPULATION AND SAMPLE

There are 250 staff and executives working in this company i.e., the

population is 250.

60 % of the population, i.e., a sample of 150 employees has been drawn

from the population of 250 employees and this sample size is expected to

provide sufficient information.

1.1.4.4 SAMPLING DESIGN

As the population size is known, it is said to be probability sampling.

1.1.4.5 TOOLS AND TECHNIQUE

QUESTIONNAIRES

Questionnaires were prepared to get the information from the employees

regarding their stress level in the company.

A simple random sampling technique has been used.

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1.1.5 LIMITATIONS OF THE STUDY

The total staff and executives are 250. The suggestions based on a sample

size of 150 employees surveyed cannot be generalized to all the

employees of the organization.

There are chances of personal bias always existing while answering the

questions; hence the results may not be accurate.

Friendly persuasion was used to get the filled questionnaire. Some times

more than once they had to be contacted which was time consuming.

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1.1.6 CHAPTERIZATION

CHAPTER I

First chapter deals with the Introduction, Company profile, Need for

the study, Scope and Significance, Objective of the study, Literature Review

and Research Methodology.

CHAPTER II

Second chapter deals with the analysis and interpretation where the

data were analyzed by using various statistical tools like Percentage

Analysis, Weighted Average Method and Chi-Square test.

CHAPTER III

Third chapter deals with summary where findings, suggestions and

conclusion of the study were given.

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1.2 REVIEW OF LITERATURE

STRESS MANAGEMENT

Stress is an unfortunate condition that affects more and more people

everyday in our hectic, fast paced society. Stress is something that every

person has to manage on a daily basis. However, being "stressed out" is an

unhealthy condition. Whether the source of your stress stems from your

home, workplace, finances, or other external/internal pressures, the effects of

stress can become physically, emotionally, and psychologically hazardous to

your health.

Stress is difficult to define because it is a very subjective problem. What

may be stressful for one person may have virtually no adverse affects on

someone else. Response to stress is also individualized. Not everyone reacts

to stress the same way. Because of this, scientists and medical professionals

have created a list of symptoms that are usually related to stress. In doing

this, they can identify certain markers or symptoms and attempt to properly

diagnose the cause of the symptom (stress).

Definitions

Hans Selye was one of the founding fathers of stress research. His

view in 1956 was that stress is not necessarily something bad it all

depends on how you take it. The stress of exhilarating, creative successful

work is beneficial, while that of failure, humiliation or infection is

detrimental. Selye believed that the biochemical effects of stress would be

experienced irrespective of whether the situation was positive or negative.

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Since then, a great deal of further research has been conducted, and

ideas have moved on. Stress is now viewed as a "bad thing", with a range of

harmful biochemical and long-term effects. These effects have rarely been

observed in positive situations.

The most commonly accepted definition of stress (mainly attributed to

Richard S Lazarus) is that stress is a condition or feeling experienced when a

person perceives that demands exceed the personal and social resources the

individual is able to mobilize. In short, it's what we feel when we think

we've lost control of events.

This is the main definition used by this section of Mind Tools,

although we also recognize that there is an intertwined instinctive stress

response to unexpected events. The stress response inside us is therefore part

instinct and part to do with the way we think.

The word `stress` is defined by the Oxford Dictionary as "a state of

affair involving demand on physical or mental energy". A condition or

circumstance (not always adverse), which can disturb the normal

physiological and psychological functioning of an individual. In medical

parlance `stress` is defined as a perturbation of the body`s homeostasis. This

demand on mind-body occurs when it tries to cope with incessant changes in

life. A `stress` condition seems `relative` in nature. Extreme stress

conditions, psychologists say, are detrimental to human health but inmoderation stress is normal and, in many cases, proves useful.

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Fight-or-Flight

Some of the early research on stress (conducted by Walter Cannon in

1932) established the existence of the well-known fight-or-flight response.

His work showed that when an organism experiences a shock or perceives a

threat, it quickly releases hormones that help it to survive. In humans, as in

other animals, these hormones help us to run faster and fight harder. They

increase heart rate and blood pressure, delivering more oxygen and blood

sugar to power important muscles. They increase sweating in an effort to

cool these muscles, and help them stay efficient. They divert blood away

from the skin to the core of our bodies, reducing blood loss if we are

damaged. As well as this, these hormones focus our attention on the threat,

to the exclusion of everything else. All of this significantly improves our

ability to survive life-threatening events.

Not only life-threatening events trigger this reaction: We experience it

almost any time we come across something unexpected or something that

frustrates our goals. When the threat is small, our response is small and we

often do not notice it among the many other distractions of a stressful

situation. Unfortunately, this mobilization of the body for survival also has

negative consequences. In this state, we are excitable, anxious, jumpy and

irritable. This actually reduces our ability to work effectively with other

people. With trembling and a pounding heart, we can find it difficult to

execute precise, controlled skills. The intensity of our focus on survival

interferes with our ability to make fine judgments by drawing information

from many sources. We find ourselves more accident-prone and less able to

make good decisions.

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There are very few situations in modern working life where this

response is useful. Most situations benefit from a calm, rational, controlled

and socially sensitive approach. In the short term, we need to keep this fight-

or-flight response under control to be effective in our jobs. In the long term

we need to keep it under control to avoid problems of poor health and

burnout.

How to Reduce, prevent, and Cope with Stress

It may seem that theres nothing you can do about your stress level.

The bills arent going to stop coming, there will never be more hours in theday for all your errands, and your career or family responsibilities will

always be demanding. But you have a lot more control than you might think.

In fact, the simple realization that youre in control of your life is the

foundation of stress management.

Managing stress is all about taking charge: taking charge of your

thoughts, your emotions, your schedule, your environment, and the way you

deal with problems. The ultimate goal is a balanced life, with time for work,

relationships, relaxation, and fun plus the resilience to hold up under

pressure and meet challenges head on.

Identify the sources of stress in your life

Stress management starts with identifying the sources of stress in your

life. This isnt as easy as it sounds. Your true sources of stress arent always

obvious, and its all too easy to overlook your own stress-inducing thoughts,

feelings, and behaviors. Sure, you may know that youre constantly worried

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about work deadlines. But maybe its your procrastination, rather than the

actual job demands, that leads to deadline stress.

To identify your true sources of stress, look closely at your habits, attitude,

and excuses:

Do you explain away stress as temporary (I just have a million things

going on right now) even though you cant remember the last time

you took a breather?

Do you define stress as an integral part of your work or home life

(Things are always crazy around here) or as a part of yourpersonality (I have a lot of nervous energy, thats all).

Do you blame your stress on other people or outside events, or view it

as entirely normal and unexceptional?

Until you accept responsibility for the role you play in creating or

maintaining it, your stress level will remain outside your control.

Start a stress journal

A stress journal can help you identify the regular stressors in your life

and the way you deal with them. Each time you feel stressed, keep track of it

in your journal. As you keep a daily log, you will begin to see patterns and

common themes. Write down:

What caused your stress (make a guess if youre unsure).

How you felt, both physically and emotionally.

How you acted in response.

What you did to make yourself feel better.

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Look at how you currently cope with stress

Think about the ways you currently manage and cope with stress in

your life. Your stress journal can help you identify them. Are your coping

strategies healthy or unhealthy, helpful or unproductive? Unfortunately,

many people cope with stress in ways that compound the problem.

Unhealthy ways of coping with stress

These coping strategies may temporarily reduce stress, but they cause

more damage in the long run:

Smoking

Drinking too much

Overeating or undereating

Zoning out for hours in front of the TV or computer

Withdrawing from friends, family, and activities

Using pills or drugs to relax

Sleeping too much

Procrastinating

Filling up every minute of the day to avoid facing problems

Taking out your stress on others (lashing out, angry outbursts,

physical violence)

Learning healthier ways to manage stress

If your methods of coping with stress arent contributing to your

greater emotional and physical health, its time to find healthier ones. There

are many healthy ways to manage and cope with stress, but they all require

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change. You can either change the situation or change your reaction. When

deciding which option to choose, its helpful to think of the four As: avoid,

alter, adapt, or accept.

Since everyone has a unique response to stress, there is no one size

fits all solution to managing it. No single method works for everyone or in

every situation, so experiment with different techniques and strategies.

Focus on what makes you feel calm and in control. One very common

symptom associated with and induced by stress is insomnia. Insomnia is a

very common sleep disorder that keeps you awake for extended periods

night after night. Stress affects the levels of certain hormones in the body.

High levels of these hormones can make sleep more difficult. The sleep

problems that stress creates may ultimately lead to sleep deprivation.

Insufficient sleep can potentially worsen your dilemma by further

exacerbating whatever situation is causing your stress in the first place.

As far as learning how to manage your stress personally, the best

answer is to find ways to relieve some of the stress in your life. Below are

some simple suggestions that may potentially work to reduce the stress in

your life.

The Dyanamics of Stress

In a challenging situation the brain prepares the body for defensiveactionthe fight or flight response by releasing stress hormones, namely,

cortisone and adrenaline. These hormones raise the blood pressure and the

body prepares to react to the situation. With a concrete defensive action

(fight response) the stress hormones in the blood get used up, entailing

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reduced stress effects and symptoms of anxiety. When we fail to counter a

stress situation (flight response) the hormones and chemicals remain

unreleased in the blood stream for a long period of time. It results in stress

related physical symptoms such as tense muscles, unfocused anxiety,

dizziness and rapid heartbeats. We all encounter various stressors (causes of

stress) in everyday life, which can accumulate, if not released. Subsequently,

it compels the mind and body to be in an almost constant alarm-state in

preparation to fight or flee.

This state of accumulated stress can increase the risk of both acute

and chronic psychosomatic illnesses and weaken the immune system. Stress

can cause headaches, irritable bowel syndrome, eating disorder, allergies,

insomnia, backaches, frequent cold and fatigue to diseases such as

hypertension, asthma, diabetes, heart ailments and even cancer. In fact,

Sanjay Chugh, a leading Indian psychologist, says that 70 per cent to 90 per

cent of adults visit primary care physicians for stress-related problems. Scary

enough. But where do we err?

Just about everybodymen, women, children and even fetuses

suffer from stress. Relationship demands, chronic healthproblems, pressure

at workplaces, traffic snarls, meeting deadlines, growing-up tensions or a

sudden bearish trend in the bourse can triggerstress conditions. People react

to it in their own ways. In some people, stress-induced adverse feelings and

anxieties tend to persist and intensify. Learning to understand and manage

stress can prevent the counter effects of stress.

Methods of coping with stress are aplenty. The most significant or

sensible way out is a change in lifestyle. Relaxation techniques such as

meditation, physical exercises, listening to soothing music, deep breathing,

various natural and alternative methods, personal growth techniques,

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visualization and massage are some of the most effective of the known non-

invasive stressbusters.

Stress Can Be Positive

The words `positive` and `stress` may not often go together. But, there

are innumerable instances of athletes rising to the challenge of stress and

achieving the unachievable, scientists stressing themselves out over a point

to bring into light the most unthinkable secrets of the phenomenal world,

and likewise a painter, a composer or a writer producing the best paintings,

the most lilting of tunes or the most appealing piece of writing by pushing

themselves to the limit. Psychologists second the opinion that some `stress`

situations can actually boost our inner potential and can be creatively

helpful.

Experts tell us that stress, in moderate doses, are necessary in our life.

Stress responses are one of our body`s best defense systems against outer

and inner dangers. In a risky situation (in case of accidents or a sudden

attack on life et al), body releases stress hormones that instantly make us

more alert and our senses become more focused. The body is also prepared

to act with increased strength and speed in a pressure situation. It is

supposed to keep us sharp and ready for action.

Research suggests that stress can actually increase our performance.

Instead of wilting under stress, one can use it as an impetus to achieve

success. Stress can stimulate one`s faculties to delve deep into and discover

one`s true potential. Understress the brain is emotionally and biochemically

stimulated to sharpen its performance.

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A working class mother in down town California, Erin Brokovich,

accomplished an extraordinary feat in the 1990s when she took up a

challenge against the giant industrial house Pacific Gas & Electric. The unit

was polluting the drinking water of the area with chromium effluents. Once

into it, Brockovich had to work under tremendous stress taking on the

bigwigs of the society. By her own account, she had to study as many as 120

research articles to find if chromium 6 was carcinogenic. Going from door to

door, Erin signed up over 600 plaintiffs, and with attorney Ed Masry went

on to receive the largest court settlement, for the town people, ever paid in a

direct action lawsuit in the U.S. history$333 million. It`s an example of an

ordinary individual triumphing over insurmountable odds under pressure. If

handled positively stress can induce people to discover their inherent talents.

Stress is, perhaps, necessary to occasionally clear cobwebs from our

thinking. If approached positively, stress can help us evolve as a person by

letting go of unwanted thoughts and principle in our life. Very often, at

various crossroads of life, stress may remind you of the transitory nature of

your experiences, and may prod you to look for the true happiness of life.

Spiritual and Psychological Stress

Most causes of psychological stress are perennially related to

emotional and psychological disorders. Stressful situations, whether long-

term or short-term, can set forth a series of emotional symptoms such as a

feeling of personality disintegration, phobia, anxiety attacks, unfocussed

attention or distractions, exaggerated emotional responses and psychological

discomposure such as depression, confusion, burn out and, never forget the

resultant, vehicular accidents. No wonder, under persistent stress, an

individual suffers from spiritual riots within himself.

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These perturbations in emotional and psychological health may cause

or exacerbate debilitating disorders, which can stop life on its track. Because

studies show as much as 50 to 80 per cent of all the complaints treated by

physicians are psychosomatic ailments resulting from psychological stress.

"A quiet mind cureth all."

Robert Burton

Sleep Disorders

Almost all anxiety attacks and stress related mind-body illnesses are

known to cause sleep disorders such as sleep apnea, delayed sleep phase

syndrome, and even oversleeping. In extreme cases stressors or causes of

stress can even cause insomnia.

Attention Deficiency Disorder

Chronic stress conditions can lead to various Attention-Deficiency

Disorders such as ADD and ADHD. Which are again products of the

demands of modern life and its priorities. Individuals with Attention-

Deficiency Disorder, Predominantly Inattentive Type (ADD) exhibit six or

more symptoms of inattention and less than six symptoms of hyperactivity-

impulsivity. They usually exhibit some of the following symptoms:

inattention, distractibility, disorganization, daydreaming, lack of foresight,

carelessness, forgetfulness, lack of motivation, lack of persistence, and

procrastination.

Individuals with Attention-Deficiency Disorder, Predominantly

Hyperactive-Impulsive Type (ADHD) usually exhibit six or more symptoms

of hyperactivity-impulsivity and less than six symptoms of inattention. They

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usually exhibit some of the following symptoms: hyperactivity, fidgeting

behavior, restlessness, excessive talking, inappropriate running and

climbing, often "on the go," can`t wait, interrupt others, and impulsiveness.

Spiritual Disturbances & Negative Mental Trait

Constant stress can ruin one`s spirit, slowing down the motivation to

lead a meaningful life. Understress an individual may fall into compulsive,

obsessive behavior and fear. Stressed out individuals seem to be easily

charmed by negative habits of procrastination, addiction to alcohol, smoking

and substance abuse. Addictions (alcohol, drugs, et al), as stress responses,

depend on many factors:

one`s false sense of relief through it,

the intensity and type ofstress and one`s inability to cope with these,

as a genetic stress response,

non-availability of social support as a cushion against stress.

All these debilitating mental traits arise from a loss of self-confidence

and inner strength. Prolonged pressure and inabilty to disburse with the same

lead individuals to such situations.

Spiritual paths such as Yoga, and holistic healing methods such as

Pranic healing and Reiki speak of a luminous energy body that encircles an

individual`s physical body. This is composed of subtle particles (life force)

and intimately related to one`s emotional conditions. Under chronic stress,

this energy body oraura gets depleted due to inadequate absorption of `life

force` or prana into body, and the energy pathways or chakras are blocked

with stagnant and toxic prana leading to imbalances in body, mind and spirit.

An individual tends to lose his all round composure and fails to look for

solutions within. A depleted and weakened aura can incapacitate one to

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remain connected to his `self` and even to the outside world. This sense of

disconnectedness can cause depression in individuals.

Research shows stressors can distort one`s spiritual well being.

Symptoms such as self-doubt, jealousy, suspicion, difficulties in

interpersonal relationships, feelings of loneliness, sense of inadequacy and

sexual problems are directly linked to one`s spiritual disturbances. Stressed

out individuals are known to rush into self-injury, suicidal attempts and fatal

accidents.

Our body is designed to react to two types of stress. Good stress helps

keep us alert, motivates us to face challenges and drives us to solve

problems. These low levels of stress are manageable and can be thought of

as necessary and normal stimulation.

Distress, on the other hand, results when our bodies overreact to

events. It leads to what has been called a "fight or flight" reaction. Such

reactions may have been useful a long time ago when our ancestors were

frequently faced with life or death matters. Our bodies really don't know the

difference between a saber-toothed tiger and a teacher correcting our test. It

is how we perceive and interpret the events of life that dictates how our

bodies react.

When we view something as manageable, our body doesn't go

haywire; it remains alert, but not alarmed. The activation of our sympathetic

nervous system (a very important part of our general nervous system)

mobilizes us for quick action. The more we sense danger (social or

physical), the more our body reacts.

Problems can occur when over activation of the sympathetic system is

unnecessary. If we react too strongly or let the small overreactions (the daily

hassles) pile up, we may run into physical, in addition to psychological

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problems. Gastrointestinal problems (diarrhea or nausea), depression or

severe headaches can come about from acute distress. Insomnia, heart

disease and bad habits (drinking, overeating, smoking and using drugs) can

result from the accumulation of small distress.

What we all need is to learn how to approach matters in more realistic

and reasonable ways. Strong reactions are better reserved for serious

situations. Manageable reactions are better for the everyday issues that we

all have to face.

Stress is not the same for all people and one approach will not workfor all employees. As an example, providing employee training in individual

coping techniques as a preventive measure without also correcting negative

stressful working environments is short sighted and may be viewed by some

as blaming the victim for the problems of the corporation. Additionally,

many personal stressors are not work related and will not be improved

through environmental or organizational changes.

A stress management and relaxation center should be part of any

complete worksite health promotion program. The emphasis of such a center

is on allowing individuals to experience a variety of stress management

techniques and to develop competence in one or more techniques. A

commitment by the employer to reduce work related stress while promoting

the concept of a stress management and relaxation facility, demonstrates a

concern in the lives of the workers and the stress in their lives. By

empowering individuals to better manage their stress and relax, health

promotion professionals will ensure a healthier and more productive

workforce.

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Dealing with Stressful Situations: The Four As

Change the situation:

Avoid the stressor.

Alter the stressor.

Change your reaction:

Adapt to the stressor.

Accept the stressor.

Stress management strategy #1: Avoid unnecessary stress

Not all stress can be avoided, and its not healthy to avoid a situation that

needs to be addressed. You may be surprised, however, by the number of

stressors in your life that you can eliminate.

Learn how to say no Know your limits and stick to them.

Whether in your personal or professional life, refuse to accept added

responsibilities when youre close to reaching them. Taking on more

than you can handle is a surefire recipe for stress.

Avoid people who stress you out If someone consistently causes

stress in your life and you cant turn the relationship around, limit the

amount of time you spend with that person or end the relationship

entirely.

Take control of your environment If the evening news makes you

anxious, turn the TV off. If traffics got you tense, take a longer but

less-traveled route. If going to the market is an unpleasant chore, do

your grocery shopping online.

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Avoid hot-button topics If you get upset over religion or politics,

cross them off your conversation list. If you repeatedly argue about

the same subject with the same people, stop bringing it up or excuse

yourself when its the topic of discussion.

Pare down your to-do list Analyze your schedule, responsibilities,

and daily tasks. If youve got too much on your plate, distinguish

between the shoulds and the musts. Drop tasks that arent truly

necessary to the bottom of the list or eliminate them entirely.

Stress management strategy #2: Alter the situation

If you cant avoid a stressful situation, try to alter it. Figure out what you

can do to change things so the problem doesnt present itself in the future.

Often, this involves changing the way you communicate and operate in your

daily life.

Express your feelings instead of bottling them up. If something or

someone is bothering you, communicate your concerns in an open and

respectful way. If you dont voice your feelings, resentment will build

and the situation will likely remain the same.

Be willing to compromise. When you ask someone to change their

behavior, be willing to do the same. If you both are willing to bend at

least a little, youll have a good chance of finding a happy middle

ground. Be more assertive. Dont take a backseat in your own life. Deal with

problems head on, doing your best to anticipate and prevent them. If

youve got an exam to study for and your chatty roommate just got

home, say up front that you only have five minutes to talk.

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Manage your time better. Poor time management can cause a lot of

stress. When youre stretched too thin and running behind, its hard to

stay calm and focused. But if you plan ahead and make sure you dont

overextend yourself, you can alter the amount of stress youre under.

Stress management strategy #3: Adapt to the stressor

If you cant change the stressor, change yourself. You can adapt to

stressful situations and regain your sense of control by changing your

expectations and attitude.

Reframe problems. Try to view stressful situations from a more

positive perspective. Rather than fuming about a traffic jam, look at it

as an opportunity to pause and regroup, listen to your favorite radio

station, or enjoy some alone time.

Look at the big picture. Take perspective of the stressful situation.

Ask yourself how important it will be in the long run. Will it matter in

a month? A year? Is it really worth getting upset over? If the answer is

no, focus your time and energy elsewhere.

Adjust your standards. Perfectionism is a major source of avoidable

stress. Stop setting yourself up for failure by demanding perfection.

Set reasonable standards for yourself and others, and learn to be okay

with good enough.

Focus on the positive. When stress is getting you down, take amoment to reflect on all the things you appreciate in your life,

including your own positive qualities and gifts. This simple strategy

can help you keep things in perspective.

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Adjusting Your Attitude

How you think can have a profound affect on your emotional and

physical well-being. Each time you think a negative thought about yourself,

your body reacts as if it were in the throes of a tension-filled situation. If you

see good things about yourself, you are more likely to feel good; the reverse

is also true. Eliminate words such as "always," "never," "should," and

"must." These are telltale marks of self-defeating thoughts.

Stress management strategy #4: Accept the things you cant change

Some sources of stress are unavoidable. You cant prevent or change

stressors such as the death of a loved one, a serious illness, or a national

recession. In such cases, the best way to cope with stress is to accept things

as they are. Acceptance may be difficult, but in the long run, its easier than

railing against a situation you cant change.

Dont try to control the uncontrollable. Many things in life are

beyond our control particularly the behavior of other people. Rather

than stressing out over them, focus on the things you can control such

as the way you choose to react to problems.

Look for the upside. As the saying goes, What doesnt kill us makes

us stronger. When facing major challenges, try to look at them as

opportunities for personal growth. If your own poor choices

contributed to a stressful situation, reflect on them and learn from

your mistakes.

Share your feelings. Talk to a trusted friend or make an appointment

with a therapist. Expressing what youre going through can be very

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cathartic, even if theres nothing you can do to alter the stressful

situation.

Learn to forgive. Accept the fact that we live in an imperfect world

and that people make mistakes. Let go of anger and resentments.Free

yourself from negative energy by forgiving and moving on.

Stress management strategy #5: Make time for fun and relaxation

Beyond a take-charge approach and a positive attitude, you can reduce

stress in your life by nurturing yourself. If you regularly make time for fun

and relaxation, youll be in a better place to handle lifes stressors when theyinevitably come.

Healthy ways to relax and recharge

Go for a walk.

Spend time in nature.

Call a good friend.

Sweat out tension with a good workout.

Write in your journal.

Take a long bath.

Light scented candles

Savor a warm cup of coffee or tea.

Play with a pet.

Work in your garden.

Get a massage.

Curl up with a good book.

Listen to music.

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Dont get so caught up in the hustle and bustle of life that you forget

to take care of your own needs. Nurturing yourself is a necessity, not a

luxury.

Set aside relaxation time. Include rest and relaxation in your daily

schedule. Dont allow other obligations to encroach. This is your time

to take a break from all responsibilities and recharge your batteries.

Connect with others. Spend time with positive people who enhance

your life. A strong support system will buffer you from the negative

effects of stress.

Do something you enjoy every day. Make time for leisure activities

that bring you joy, whether it be stargazing, playing the piano, or

working on your bike.

Keep your sense of humor. This includes the ability to laugh at

yourself. The act of laughing helps your body fight stress in a number

of ways.

Learn the relaxation response

You can control your stress levels with relaxation techniques that

evoke the bodys relaxation response, a state of restfulness that is the

opposite of the stress response. Regularly practicing these techniques will

build your physical and emotional resilience, heal your body, and boost your

overall feelings of joy and equanimity.

Stress management strategy #6: Adopt a healthy lifestyle

You can increase your resistance to stress by strengthening your physical

health.

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Exercise regularly. Physical activity plays a key role in reducing and

preventing the effects of stress. Make time for at least 30 minutes of

exercise, three times per week. Nothing beats aerobic exercise for

releasing pent-up stress and tension.

Eat a healthy diet. Well-nourished bodies are better prepared to cope

with stress, so be mindful of what you eat. Start your day right with

breakfast, and keep your energy up and your mind clear with

balanced, nutritious meals throughout the day.

Reduce caffeine and sugar. The temporary "highs" caffeine and

sugar provide often end in with a crash in mood and energy. By

reducing the amount of coffee, soft drinks, chocolate, and sugar

snacks in your diet, youll feel more relaxed and youll sleep better.

Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol

or drugs may provide an easy escape from stress, but the relief is only

temporary. Dont avoid or mask the issue at hand; deal with problems

head on and with a clear mind.

Get enough sleep. Adequate sleep fuels your mind, as well as your body.

Feeling tired will increase your stress because it may cause you to think

irrationally.

Self Help

Handling Stress from Criticism

Benjamin Franklin once said: "The sting of any criticism comes from

the truth it contains." Most of us are most sensitive to stress in the areas

where we are weak. It may also be difficult for us to take in these truths

because of the manner in which they are usually communicated. These are

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great sources of stress for us in every field of life, such as workplace,

schools, social gathering and in our own home. But, knowing how to deal

with accusations or criticisms may save you from a lot ofstress and mental

agony.

1. Dont be shocked or offended when someone decides to criticize you.

While it may feel like they are trying to hurt you, they may actually be

speaking with good intentions.

2. Dont take criticism personally. When someone criticizes you or is angry

with you, try to focus on what you did or didn`t do and ignore any

generalizations or personality attacks that also come along. People can

sometimes be vicious and insensitive when they are angry. If you put their

viciousness aside, you can still benefit greatly from the feedback they are

providing you.

3. If you dont understand the legitimacy of the other persons anger or

criticism, ask them to help you better understand their point of view. As long

as you are interested in what you can learn from other peoples negative

comments (instead of arguing against them), they will usually be willing to

explain things in greater detail.

Some Dos and Dont

1. Never take important decisions while under stress.

2. Learning to create or be part of interactive groups/communities helps in

weaning away an individual from stress and its effects. Sharing of personal

views, experiences, even getting consultation and involving in meaningful

activities play an important role in lessening or managing stress.

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3. Planning ahead is the secret of sound financial management without

which one can invite a lot of stress . Allocate your income across the

categories you need to fund each month. These might include mortgage,

clothing, food, holiday, medical,children`s education, traveling expenses and

so on. Assign a part of your income to each of these categories, regularly.

4. You spend a lot of yourlife on the road. Do whatever it takes to make the

journey a pleasant one. The following attitudes may help make your life on-

road safe and enjoyable:

a. Give other motorists the benefit of doubt. The slow driver in front of you

could be sick or aged.

b. Travel with someone whose company you enjoy.

c. Listen to a humorous tape or radio station.

d. Listen to music that you really enjoy.

e. Try to figure out what the crazy drivers you encounter are going to do

with the extra few minutes that they gain on the journey.

REVIEW OF THE LITERATURE

Stress Management in Medical Education

Abstract

Purpose: To review systematically clinical studies providing empirical data

on stress-management programs in medical training.

Method: The authors searched Medline and PSYCHINFO from 1966 to

1999. Studies were included if they evaluated stress-management programs

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for medical trainees (medical students, interns, or residents); reported

empirical data; and had been conducted at allopathic medical schools.

Results: Although the search yielded over 600 articles discussing the

importance of addressing the stress of medical education, only 24 studies

reported intervention programs, and only six of those used rigorous scientific

method. Results revealed that medical trainees participating in stress-

management programs demonstrated (1) improved immunologic

functioning, (2) decreases in depression and anxiety, (3) increased

spirituality and empathy, (4) enhanced knowledge of alternative therapies

for future referrals, (5) improved knowledge of the effects of stress, (6)

greater use of positive coping skills, and (7) the ability to resolve role

conflicts. Despite these promising results, the studies had many limitations.

Conclusion: The following considerations should be incorporated into

future research: (1) rigorous study design, including randomization and

control (comparison) groups, (2) measurement of moderator variables to

determine which intervention works best for whom, (3) specificity of

outcome measures, and (4) follow-up assessment, including effectiveness of

future patient care.

Stress management in work settings: A critical review of the health

effects.

Murphy, Lawrence R.American Journal of Health Promotion. Vol 11(2), Nov-Dec 1996, 112-135.

Presents a critical review of the research literature on the health

effects of worksite stress-management interventions. In the 64 articles

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published 19741994 that are reviewed, major program types included

progressive muscle relaxation, meditation, biofeedback, cognitive-

behavioral skills, and combinations of these techniques. Health outcome

measures included physiological/biochemical, psychological/cognitive,

somatic complaints, and job and organization measures. Over half the

studies were randomized control trials, but only 30% conducted posttraining

follow-up evaluations. The effectiveness of stress interventions varied

according to the health-outcome measure used. Biofeedback was the least

frequent technique used in work settings and seemed to be the least effective

technique. Meditation produced the most consistent results across outcome

measures but was used in only 6 studies. In general, studies using a

combination of techniques seemed to be more effective across outcome

measures than single techniques.

A Study on Stress Management done by Christos Ballas, M.D.,

Attending Psychiatrist, Hospital of the University of Pennsylvania,

Philadelphia, PA on his patients shows the following results.

Emotional stress usually occurs when people consider situations

difficult or unable to manage. Different people consider different situations

as stressful. Physical stress refers to a physical reaction of the body to

various triggers. The pain experienced after surgery is an example of

physical stress. Physical stress often leads to emotional stress, and emotional

stress often occurs as physical discomfort (e.g., stomach cramps).

Stress management involves controlling and reducing the tension that

occurs in stressful situations by making emotional and physical changes.

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The degree of stress and the desire to make the changes will determine how

much change takes place.

ASSESSING STRESS

Attitude: A person's attitude can influence whether or not a situation or

emotion is stressful. A person with a negative attitude will often report more

stress than would someone with a positive attitude.

Physical well-being: A poor diet puts the body in a state of physical stress

and weakens the immune system. As a result, the person can be more likely

to get infections. A poor diet can mean unhealthy food choices, not eating

enough, or not eating on a normal schedule. This can cause a person to not

get enough nutrients.

This form of physical stress also decreases the ability to deal with

emotional stress, because not getting the right nutrition may affect the way

the brain processes information.

Physical activity: Not getting enough physical activity can put the body in a

stressful state. Physical activity has many benefits. A regular physical

activity program can help decrease depression, if it exists. It also improves

the feeling of well-being.

Support systems: Most everyone needs someone in their life they can rely

on when they are having a hard time. Having little or no support makes

stressful situations even more difficult to deal with.

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Relaxation: People with no outside interests, hobbies, or ways to relax may

be unable to handle stressful situations because they have no outlet for their

stress.

AN INDIVIDUAL STRESS MANAGEMENT PROGRAM

Make an effort to stop negative thoughts.

Plan some fun.

Refocus the negative into the positive.

Take a break.

Think positively.

Physical activity:

Start a physical activity program. Most experts recommend doing 20

minutes of aerobic activity three times per week.

Decide on a specific time, type, amount, and level of physical activity.

Fit this time into your schedule so it can be part of your routine.

Find a buddy to exercise with -- it is more fun and it will encourage

you to stick with your routine.

You do not have to join a gym -- 20 minutes of brisk walking

outdoors will do the trick.

Nutrition:

Plan to eat foods that improve your health and well-being. For

example, increase the amount of fruits and vegetables you eat.

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Use the food guide pyramid to help you make healthy food choices.

Eat the right amount of food on a regular schedule.

Social support:

Make an effort to interact socially with people. Even though you feel

stressed, you will be glad to meet your friends, if only to get your

mind off of things.

Nurture yourself and others.

Reach out to other people.

Relaxation:

Learn about and try using one or more of the many relaxation

techniques, such as guided imagery, listening to music, or practicing

yoga or meditation. One or more of these techniques should work for

you.

Listen to your body.

Take a mini retreat.

Take time for personal interests and hobbies.

RESOURCES

If these stress management techniques do not work for you, there are professionals, such as licensed social workers, psychologists, and

psychiatrists, who can help. Schedule time with one of these mental health

professionals to help you learn stress management strategies, including

relaxation techniques.

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Personnel support interventions

Taylor (1991), USA, Cochrane Library

An exercise and a music programme was examined using two

treatment groups and a no intervention control which was waiting for the

active intervention to be available. Assignment to groups was random.

Sample attrition was low and considered in the analysis. Both treatment

interventions are categorised as personnel support. Stress levels were

measured by the Perceived Stress Scale. Reduced stress was observed in the

exercise group (mean difference (MD) = 4.1) and the music group (MD =

1.5) after the intervention, but stress increased in the control group (MD =

+1.2) (possible scores = 056). The difference in stress reduction between

the two treatments was not significant, although the difference against the

control was significant for both treatments. However, the clinical

significance of the stress reduction was unknown. Furthermore, the effects

of the control condition were not clear: whether or not only waiting for the

programmes to be provided could increase stress level. It should be

concluded that the exercise and music programmes are potentially effective,

but this should be viewed with caution.

Kwandt (1992), USA, CINAHL

The effect of a humour and a relaxation programme was tested. Both

programmes are classified as personnel support. A placebo group received a

workshop on the use of neurological assessment. The interventions were

provided in only one session, which lasted for three hours. Allocation to

groups was random. According to the Psychiatric Nurses Occupational

Stress Scale, the mean post-test score adjusted for pretest level was highest

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in the relaxation group (137.9), next in the humour group (128.9), and

lowest in the control group (125.6) (possible scores = 0158). The

differences were not significant. The same results were shown generally in

the subscales. Methodological weakness is noted due to the small sample

size and large attrition. Therefore, it is impossible to draw conclusions.

Razavi et al (1993), Belgium, Cochrane Library

This study investigated an educational programme which is classified

as personnel support. A control group received no intervention. Allocation to

groups was random. A translated and modified version of the Nursing Stress

Scale was used to measure stress levels. No score on the scale was reported,

only the statistical significance of the differences. Although the authors

concluded that the programme was effective, this is difficult to support

owing to a number of weaknesses in the study design. The largest one is the

lack of between group comparison, which makes the randomised controlled

design largely meaningless. Changes in stress level were reported at

different times between the two groups. Reliability and validity of the scale

modified by the author was not tested. Thus, it would be impossible to

estimate the effectiveness of the programme on the basis of this report.

Tsai and Crockett (1993), Taiwan, Cochrane Library

A relaxation training programme was examined. The programme is

considered to focus on personnel support. A placebo intervention consisted

of an equal number of lectures on theory analysis. Allocation to groups was

random. The programme used a Chinese version of the Nurse Stress

Checklist in nine point Likert format. The results showed a larger decrease

in stress in the treatment group (MD = 0.7) than the placebo group (MD =

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0.2), which was statistically significant. The researchers also used another

scale of stress related phenomenon, the Chinese General Health

Questionnaire; scores on this indicated alike results. The major weakness is

that the conclusion was made without taking the influence of placebo

intervention on stress into consideration. Equally the timing of administering

the scales was not ideal, with assessments being conducted at the end of the

first session and at the beginning of the last session. Although the treatment

group showed a greater decrease in stress than the placebo group, the

findings should be viewed with caution due to potential bias.

Environmental management interventions

Proctor et al (1998), UK, Cochrane Library

This study examined the effect of providing structured training and a

regular support programme. Although the intervention was described as an

educational schedule in the report, it is regarded in effect as introducing a

changed nursing method. The intervention is therefore considered as

environmental management rather than personnel support. A control group

received no intervention. Method of allocation to groups was in effect not

random. The Occupational Stress Indicator was used. Stress was increased

on all subscales post-intervention in both the treatment and control groups

(total scores were not reported). The differences between groups were not

significant. Scores on the General Health Questionnaire34 supported this

finding.

When reviewed as a PCS, this is a relatively well conducted

investigation. Sample size was reasonably large and the treatment and

control groups were similar in nature and number. The intervention was

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administered for a relatively long term. Methodological weakness involves

the large sample attrition not included in the analysis and the lack of analysis

using total scores. There were organisational and managerial changes in

some institutions under the study, which possibly influenced the increase in

stress level in both treatment and control groups. However, if comparing the

changes in stress level carefully, the degree of increase was greater in the

control group than the treatment group on all indicators. It could be said that

the programme is not successful as the differences between the two groups

were not statistically significant, yet it is possibly effective for reducing

stress level.

Summary of results

Among the response support interventions, one approach focusing on

cognitive techniques was determined to be effective, although evidence was

weak; three approaches on exercise, music, and relaxation training were

potentially effective; one approach of social support education is questioned

but possibly effective; and two are impossible to draw conclusions after the

critical appraisals. One auxiliary study on cognitive education and role

playing allowed no conclusion. One study focusing on environmental

change (introducing different nursing method) provided no evidence of

effectiveness (non-significant results), although findings tended to favour the

intervention and so the study is classified as possibly effective. With regard

to the auxiliary studies, one approach of changing nursing method

(environmental change) is potentially effective and one further study allows

no conclusion to be drawn.

In line with the bipartite categorisation described above, it seems that

there is more evidence for the effectiveness of personal support than

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environmental management for reducing workplace stress in the nursing

profession. However, it is not possible at this stage to determine what kind

of approach is more effective, because the number of studies is too small to

compare different approaches.

DISCUSSION

Methodological weakness of identified studies

Sample size was on the whole small with no power analysis presented.

In most reports, it is ambiguous whether statistical non-significance was due

to type II error or a real phenomenon. Also, sample attrition was often highand rarely considered in analysis.

Selecting an appropriate placebo is a major issue for research in this

area in particular. Feeling stress is a quite subjective phenomenon and it

cannot be assumed that a placebo is neutral. Listening to music or receiving

supportive sessions may reasonably have either positive or negative impacts

on stress as interventions in themselves. A placebo intervention, therefore,

must be chosen with careful consideration, and ideally the influences of the

placebo intervention on stress should be already clear. Five investigations in

this review used a placebo intervention, yet they did not clarify its influences

on stress level. In one study the placebo intervention appeared to be an

active and effective stress reducing intervention. This is a serious problem in

disentangling placebo effect, hawthorn effect, maturation, etc, and it remains

unclear whether the results of some studies here were due to genuine effects

of the treatment intervention or not.

Many studies used within group and subscale analysis to draw

conclusions. Such analyses may be useful for exploratory examination, but

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are not superior to between group and total score analysis. The statistical

procedures used seem appropriate in all studies and those results were

presented in detail, but actual differences in stress levels were not exhibited

in some reports. More importantly, no article discussed clinical significance

of the changes in stress level, simply concentrating on statistical

significance. It may be difficult to judge the clinical significance of changes

on a stress scale, but some index such as normative scores should be referred

to, or the issue should be mentioned.

Few programmes studied here were based on a clearly defined model

of stress. Consequently, current stress management programmes seem to be

a sort of guesswork. It is certain that the various theories of stress offer

frameworks that can be used to categorise components and goals of

intervention and that categorisation and description of interventions should

not be regarded as non-problematic. Conceptual clarity in future research

would help to identify which aspects of the stress mechanism the

programme is designed to affect.

Implications for practice and future research

It is not possible to recommend any particular approach for practical

implementation because the number of studies is too small to determine it.

However, there is more evidence for the effectiveness of personnel support

than environmental management. Moreover all programmes reviewed here

appeared at least not harmful. Further research is definitely needed,

specifically RCTs or PCSs with rigour. This review strongly suggests the

need for experimental research on stress management programmes which

overcome the limitations pointed out in the critical appraisals and

methodological weakness.

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Stress at Work

Stress at work is a relatively new phenomenon of modern lifestyles.

The nature ofwork has gone through drastic changes over the last century

and it is still changing at whirlwind speed. They have touched almost all

professions, starting from an artist to a surgeon, or a commercial pilot to a

sales executive. With change comes stress, inevitably. Professional stress or

job stressposes a threat to physical health. Workrelated stress in the life of

organized workers, consequently, affects the health of organizations.

Job stress is a chronic disease caused by conditions in the workplace

that negatively affect an individual`s performance and/or overall well-being

of his body and mind. One or more of a host of physical and mental illnesses

manifests job stress. In some cases, job stress can be disabling. In chronic

cases a psychiatric consultation is usually required to validate the reason and

degree ofworkrelated stress.

Working on a project on stress at work, Andy Ellis, Ruskin College,

Oxford, UK, has shown in a chart how stress can adversely affect anemployee`s performance. In the early stages job stress can `rev up` the body

and enhance performance in the workplace, thus the term `I perform better

under pressure`. However, if this condition is allowed to go unchecked and

the body is revved up further, the performance ultimately declines and the

person`s health degenerates.

Symptoms

The signs of job stress vary from person to person, depending on the

particular situation, how long the individual has been subjected to the

stressors, and the intensity of the stress itself. Typical symptoms of job stress

can be:

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Insomnia

Loss of mental concentration,

Anxiety, stress

Absenteeism

Depression,

Substance abuse,

Extreme anger and frustration,

Family conflict

Physical illnesses such as heart disease, migraine, headaches, stomach

problems, and back problems.

Causes of Workplace Stress

Job stress may be caused by a complex set of reasons. Some of the

most visible causes of workplace stress are:

Job Insecurity

Organized workplaces are going through metamorphic changes under

intense economic transformations and consequent pressures.

Reorganizations, takeovers, mergers, downsizing and other changes have

become major stressors for employees, as companies try to live up to the

competition to survive. These reformations have put demand on everyone,

from a CEO to a mere executive.

High Demand for Performance

Unrealistic expectations, especially in the time of corporate reorganizations,

which, sometimes, puts unhealthy and unreasonable pressures on the

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employee, can be a tremendous source of stress and suffering. Increased

workload, extremely long work hours and intense pressure to perform at

peak levels all the time for the same pay, can actually leave an employees

physically and emotionally drained. Excessive travel and too much time

away from family also contribute to an employee`s stressors.

Technology

The expansion of technologycomputers, pagers, cell phones, fax machines

and the Internethas resulted in heightened expectations for productivity,

speed and efficiency, increasing pressure on the individual worker to

constantly operate at peak performance levels. Workers working with heavy

machinery are under constant stress to remain alert. In this case both the

worker and their family members live under constant mental stress. There is

also the constant pressure to keep up with technological breakthroughs and

improvisations, forcing employees to learn new software all the times.

Workplace Culture

Adjusting to the workplace culture, whether in a new company or not, can be

intensely stressful. Making oneself adapt to the various aspects of workplace

culture such as communication patterns, hierarchy, dress code if any,

workspace and most importantly working and behavioral patterns of the boss

as well as the co-workers, can be a lesson of life. Maladjustment to

workplace cultures may lead to subtle conflicts with colleagues or even with

superiors. In many cases office politics or gossips can be major stress

inducers.

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Personal or Family Problems

Employees going through personal or family problems tend to carry

their worries and anxieties to the workplace. When one is in a depressed

mood, his unfocused attention or lack of motivation affects his ability to

carry out job responsibilities.

Job Stress and Women

Women may suffer from mental and physical harassment at

workplaces, apart from the common job stress. Sexual harassment in

workplace has been a major source of worry for women, since long. Women

may suffer from tremendous stress such as `hostile work environment

harassment`, which is defined in legal terms as `offensive or intimidating

behavior in the workplace`. This can consist of unwelcome verbal or

physical conduct. These can be a constant source of tension for women in

job sectors. Also, subtle discriminations at workplaces, family pressure and

societal demands add to these stress factors.

The Survival Sutras

Because change is constant in life, stress is an integral part of it. Since

we dont want to perish under it, we have to adhere to the bottom line for

survivaladapt.

Following are some of the long-term tips to survive stress: Even if we feel secured in a habituated life, the truth remains that changing

with the times makes one`s position more secure. In today`s business

climate, you must continually be prepared for changes to avoid stress and

survive in the competitive world.

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Find and protect whatever time you get to refresh, re-energize and re-

motivate yourself. Spend quality time with your family. This can be an

excellent source of emotional and moral support.

Avoid giving in to alcohol, smoking and other substance abuses while

under constant stress.

Develop positive attitudes towards stressful situations in life. Give up

negative mental traits such as fear, anger and revengeful attitudes, which

actually germinate stress. Try to revert to holistic relaxation and personal

growth techniques such as meditation, breathing and exercises, to remodel

your lifestyles.

In case of chronic stress consult a healthprofessional.

Reduce workplace stress by celebrating your`s or your colleagues`

accomplishments.

Adapting to demands of stress also means changing your personality.

Improve your line of communication, efficiency and learn from other`s

experiences.

Dont be complacent. Be prepared for any change physically, emotionally

and financially.

But, when you are under stress at work, some simple practices can help:

Sit straight and comfortably on your seat, and try breathing exerc

final is ed

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