07 Stress Management


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Stress Management

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  • 07 Stress Management

    1. 1. Stress Management By CA. Rajkumar S Adukia To receive regular updates on various professional issues kindly send test mail to rajkumarfca-subscribe@yahoogroups.com www.caaa.in 1
    2. 2. Stress Management www.caaa.in 2
    3. 3. What is Stress? "Stress is simply the adaptation of our bodies and minds to change." Peter G. Hanson, M.D. www.caaa.in 3
    4. 4. The Truth is…… "Men for the sake of getting a living forget to live." Margaret Fuller www.caaa.in 4
    5. 5. www.caaa.in 5
    6. 6. The effect of Stress…… "One moment of patience may ward off great disaster, one moment of impatience may ruin a whole life." Chinese wisdom www.caaa.in 6
    7. 7. LEVELS OF STRESS www.caaa.in 7
    8. 8. EUSTRESS Eustress or positive stress occurs when your level of stress is high enough to motivate you to move into action to get things accomplished. www.caaa.in 8
    9. 9. DISTRESS Distress or negative stress occurs when your level of stress is either too high or too low and your body and/or mind begin to respond negatively to the stressors. www.caaa.in 9
    10. 10. Probable Symptoms of Stress         Insomnia Loss of mental concentration Absenteeism Depression Substance abuse Extreme anger and frustration Family conflict Migraine, Headaches and back problems. www.caaa.in 10 10
    11. 11. STAGES OF STRESS www.caaa.in 11
    12. 12. ALARM STAGE As you begin to experience a stressful event or perceive something to be stressful psychological changes occur in your body. This experience or perception disrupts your body’s normal balance and immediately your body begins to respond to the stressor(s) as effectively as possible. www.caaa.in 12
    13. 13. EXAMPLES Cardiac - increased heart rate Respiratory - increased respiration Skin - decreased temperature Hormonal - increased stimulation of adrenal genes which produce an adrenal rush. www.caaa.in 13
    14. 14. RESISTANCE STAGE During this stage your body tries to cope or adapt to the stressors by beginning a process of repairing any damage the stressor has caused. Your friends, family or co-workers may notice changes in you before you do so it is important to examine their feedback to make sure you do not reach overload. www.caaa.in 14
    15. 15. EXAMPLES Behavior indicators include: lack of enthusiasm for family, school, work or life in general, withdrawal, change in eating habits, insomnia, hypersomnia, anger, fatigue. Cognitive Indicators include: poor problem solving, confusion, nightmares, hypervigilance. www.caaa.in 15
    16. 16. RESISTANCE STAGE MORE EXAMPLES Emotional indicators include: tearfulness fear anxiety panic guilt agitation depression overwhelmed. www.caaa.in 16
    17. 17. EXHAUSTION STAGE During this stage the stressor is not being managed effectively and the body and mind are not able to repair the damage. www.caaa.in 17
    18. 18. EXAMPLES Digestive disorders, withdrawal, headaches, tension, insomnia, loss of temper. www.caaa.in 18
    19. 19. Types of Stress     Work Stressors Body Stressors Mind Stressors People Stressors www.caaa.in 19
    20. 20. Work Load 1. 2. 3. 4. Always too much work; never able to relax High Pressure periods; deadlines, test come all at once One or two difficult courses take all my time; no time left for anything else Efforts often seem for nothing – Don’t get satisfying results www.caaa.in 20
    21. 21. 5. Seems like I have a lot more work than roommate, friends 6. I have to work harder than roommate and friends to get the same results 7. My job takes up too much time; I can’t afford to cut back 8. My stress is complicated by commitments I www.caaa.in 21 can’t get out of
    22. 22. Body 1. 2. 3. 4. Insufficient sleep Frequent colds, sickness Negative effects from caffeine, nicotine, alcohol, etc. Uncomfortable chair, poor posture, excessive time hunched over book or computer. www.caaa.in 22
    23. 23. 5. Eye Strain (wrong glasses, poor lighting, computer screen overload) 6. Inadequate nutrition, missed meals, reliance on junk food 7. Lack of exercise 8. Aversive environment www.caaa.in 23
    24. 24. Mind 1. 2. 3. 4. Worry about what people think? More time spent thinking about what can go wrong than what can go right More time spent thinking about what DID go wrong than where you can go from here No time to think, always having to do www.caaa.in 24
    25. 25. 5. Motivation problems, difficulty getting started 6. Tendency to get too worked up when under pressure or in a crisis 7. Tendency to get down, dwell on how bad things are 8. Often feel guilty www.caaa.in 25
    26. 26. People 1. 2. 3. 4. Tension with family, friends or romantic partner Incompatibility with roommate’s habits, schedule, lifestyle Change in relationship; love lost/gained new romantic partner Death of a close friend or family member www.caaa.in 26
    27. 27. 5. Parents divorce, separation or conflicts. Adjustment to parents new partner. 6. Interpersonal conflict; trouble expressing needs or standing up for rights 7. Reluctant to ask for help 8. Trouble saying no www.caaa.in 27
    28. 28. Causes of stress www.caaa.in 28
    29. 29. Possible Causes of Stress  Job Insecurity  High Performance Demand  Bad Boss www.caaa.in 29 29
    30. 30. Possible Causes of Stress  Workplace Culture  Personal or Family Problems  Technology www.caaa.in 30 30
    31. 31. 02/06/14 www.caaa.in 31 31
    32. 32. Positive Stress Positive stress Results Enables Concentration Increases Performance www.caaa.in Energizes You Into Motion 32 32
    33. 33. Negative Stress Negative Stress Results Loss of motivation Reduces effectiveness www.caaa.in Physical, mental, and behavioral problems 33 33
    34. 34. The cost of ignoring stress    Work-related stress can result in high levels of employee turnover. Employees experiencing stress are more likely to make poor decisions and casual errors. Workplace relations and customer service may deteriorate www.caaa.in 34 34
    35. 35. If That’s Not Enough….Then Hold Your Breath Stress causes Aging  Stress has proven to be Fatal  www.caaa.in 35 35
    36. 36. ABC Strategy for Stress  A = Awareness  B = Balance  C = Control www.caaa.in 36 36
    37. 37. Become Aware of Your Stressors and Emotional and Physical Reactions www.caaa.in 37
    38. 38. Find out what you can change www.caaa.in 38
    39. 39. Reduce the intensity of your emotional reactions www.caaa.in 39
    40. 40. Learn to moderate your physical reactions to stress www.caaa.in 40
    41. 41. Solution    Build your physical reserves Maintain your emotional reserves Eliminating Stress From Your Environment www.caaa.in 41
    42. 42. Ways to cope up with stress  Healthy ways  Unhealthy Ways www.caaa.in 42
    43. 43. Healthy Ways  Be Prepared for Changes  Find and protect time to refresh, re-energize and re-motivate.  Avoid giving in to alcohol, smoking and other substance abuses. www.caaa.in 43 43
    44. 44. Healthy Ways  Positive attitudes towards stressful situations in life.  Don't be complacent.  Sit straight and comfortably on your seat, and try breathing exercises  Try creative visualization www.caaa.in 44 44
    45. 45. 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 under eating  Zoning out for hours in front of the TV or computer  Withdrawing from friends, family, and activities www.caaa.in 45
    46. 46. Unhealthy ways of coping with stress  Using pills or drugs to relax  Sleeping too much  Filling up every minute of the day to avoid facing problems  Taking out your stress on others (lashing out, angry outbursts, physical violence) www.caaa.in 46
    47. 47. Make time for fun and relaxation  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. www.caaa.in 47
    48. 48. Make time for fun and relaxation  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. www.caaa.in 48
    49. 49. Adopt a healthy lifestyle Healthy Lifestyle can increase resistance to stress by strengthening physical health.  Exercise regularly  Eat a healthy diet  Reduce caffeine and sugar  Avoid alcohol, cigarettes, and drugs  Meditate regularly www.caaa.in 49
    50. 50. "That the birds of worry and care fly above your head, this you cannot change. But that they build nests in your hair, this you can prevent." www.caaa.in 50
    51. 51. MORE STRATEGIES “What is Stress” Web Site. http//www.teachhealth.com How to reduce and relieve stress “Web Site. http//www.family.com “Stress Relievers” Web Site. http//www.residentassistant.com “Massage” Downing, G. (1972). Massage Book. New York: Random House. “Aromatherapy” Web Site. http//www/aromaweb.com/articles/wharoma.as “Yoga” Web Site. http//www.kevala.co.uk/yoga/overview.htr www.caaa.in 51
    52. 52. www.caaa.in 52
    53. 53. About the Author     CA. Rajkumar S Adukia is an eminent business consultant, academician, writer, and speaker. He is the senior partner of Adukia & Associates. In addition to being a Chartered Accountant, Company Secretary, Cost Accountant, MBA, Dip IFR (UK), Mr. Adukia also holds a Degree in Law and Diploma in Labor Laws and IPR. Mr. Adukia, a rank holder from Bombay University completed the Chartered Accountancy examination with 1st Rank in Inter CA & 6th Rank in Final CA, and 3rd Rank in Final Cost Accountancy Course in 1983. He started his practice as a Chartered Accountant on 1st July 1983, in the three decades following which he left no stone unturned, be it academic expertise or professional development. www.caaa.in 53
    54. 54. About the Author    He has been coordinating with various Professional Institutions, Associations, Universities, University Grants Commission and other Educational Institutions. Authored more than 50 books on a vast range of topics including Internal Audit, Bank Audit, SEZ, CARO, PMLA, Anti-dumping, Income Tax Search, Survey and Seizure, IFRS, LLP, Labour Laws, Real estate, ERM, Inbound and Outbound Investments, Green Audit etc. The author can be reached at rajkumarfca@gmail.com. For more details log on to www.caaa.in www.caaa.in 54
    55. 55. www.caaa.in 55