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Stress management

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  • 1. MANAGING STRESS
  • 2. Coping With StressCoping With Stress
  • 3. STRESSSTRESSERADICATIERADICATI
  • 4. 40% NEVER40% NEVERHAPPENHAPPEN30% IN THE PAST30% IN THE PASTCAN’T-BE-HELPEDCAN’T-BE-HELPED12% CONCERNS12% CONCERNSOTHERSOTHERS NONE-OF-YOUR-NONE-OF-YOUR-BUSINESSBUSINESS10% IS SICKNESS10% IS SICKNESSREAL- OR- IMAGINARYREAL- OR- IMAGINARY
  • 5. 8% ARE8% ARETHE SITUATIONSTHE SITUATIONSFACED IN THEFACED IN THEPRESENTPRESENTWHICH MUSTWHICH MUSTNEVER BENEVER BEIGNOREDIGNORED
  • 6. PROBLEMSPROBLEMSBLESSINGBLESSINGORORCURSECURSE
  • 7. IT IS INDEED AIT IS INDEED ACOMPLIMENTCOMPLIMENTON THE COMPETENCEON THE COMPETENCEGAINED IN THE PASTGAINED IN THE PASTFEEL HONOUREDFEEL HONOURED
  • 8. IT IS ANIT IS ANOPPORTUNITOPPORTUNITYYTO DEVELOPTO DEVELOPFURTHERFURTHERCOMPETENCECOMPETENCEFOR THEFOR THEFUTUREFUTURE
  • 9. Manage The SituationManage The SituationAnd Stress StandsAnd Stress StandsERADICATEDERADICATED
  • 10. Learn To UnlearnLearn To UnlearnThe Stressful HabitsThe Stressful HabitsAndAndLearn ToLearn ToDevelopDevelopOn TheOn TheRelevantRelevantOnesOnes
  • 11. livinglivingAA STRESS-FREESTRESS-FREE
  • 12. NORMALLYNORMALLYTHE PRACTICE IS TOTHE PRACTICE IS TOUNDERSTAND FIRSTUNDERSTAND FIRSTAND THENAND THENTRY TOTRY TOACCEPTACCEPTWHICHWHICHCOULDCOULDWASTEWASTEPRECIOUSPRECIOUSTIME ANDTIME ANDOTHEROTHERRESOURCESRESOURCES
  • 13. ACCEPT THE PRESENT LEVELACCEPT THE PRESENT LEVELFIRST WITH AFIRST WITH ATHEN DEVELOPTHEN DEVELOPRELEVANTRELEVANTUNDERSTANDINUNDERSTANDINGGANDANDPLAN TOPLAN TOMANAGEMANAGE
  • 14. RememberRememberThe Best May Not BeThe Best May Not BeAlways Available To YouAlways Available To YouWhatever YouWhatever YouHave In TheHave In ThePresentPresentPut Efforts ToPut Efforts ToDevelop ThatDevelop ThatAs The BestAs The BestFOR YOUFOR YOU
  • 15. ACCEPT THE PRESENTACCEPT THE PRESENTAS IT ISAS IT ISBUT NEVERBUT NEVER ACCEPTACCEPTTHE LINKEDTHE LINKEDCONSEQUENCESCONSEQUENCESMUST USE YOURMUST USE YOURJUDGMENT TOJUDGMENT TOPLAN FUTUREPLAN FUTURE
  • 16. WORRY ANDWORRY ANDRESPONSIBILITYRESPONSIBILITYGO IN THE OPPOSITEGO IN THE OPPOSITEDIRECTIONSDIRECTIONS
  • 17. ENERGYENERGYWORRYWORRY(Waste)(Waste)RESPONSIBILITYRESPONSIBILITY(Investment)(Investment)20%20% 20%20% 60%60%50%50% 50%50% NILNILMIND CAN’T FUNCTIONMIND CAN’T FUNCTION100%100% 100%100%FROM BODY’SFROM BODY’SRESERVERESERVEQUOTA OFQUOTA OFENERGYENERGYFEELINGFEELING[80%][80%]
  • 18. WHEN YOUWHEN YOUWORRYWORRYYOUR ENERGY ISYOUR ENERGY ISDIVERTEDDIVERTEDTOWARDSTOWARDSWORRYWORRY
  • 19. YOUR WISDOMYOUR WISDOMSAYSSAYSDo not WasteDo not WasteYour PreciousYour PreciousEnergyEnergyIn WorryIn WorryInstead InvestInstead InvestIt InIt InResponsibilityResponsibility
  • 20. DOESDOESPRACTICEPRACTICEMAKE AMAKE APERSONPERSONPERFECT?PERFECT?
  • 21. PRACTICEPRACTICEGENERATESGENERATESPERMANENCEPERMANENCEMUST TAKE AMUST TAKE ADECISIONDECISIONPRACTICEPRACTICE
  • 22. USE POSITIVEUSE POSITIVEWORDWORDCONCERCONCERNN
  • 23. UNDERSTANDINGUNDERSTANDINGWORRYWORRYSITUATIONSSITUATIONS
  • 24. StressStressStress is a feeling thats created whenwe react to particular events.Its the bodys way of rising to achallenge and preparing to meet a toughsituation with focus, strength, stamina, andheightened alertness.Stress can be good or bad….Stress adds flavor, challenge andopportunity to life. Stress can pump you up,give you energy, supply that zest for living.Also it can become destructive and can turn intodistress. Too much stress on your mind andbody can make you feel miserable, worried, sadand ill.
  • 25. Mental make-up of human beings isMental make-up of human beings isprone and vulnerable to stress,prone and vulnerable to stress,therefore it is imperative that we havetherefore it is imperative that we havea clear understanding of its causes,a clear understanding of its causes,effects and solutions.effects and solutions.
  • 26. Stress ManagementStress ManagementStress Management is an important partof daily living for everyone.However, when stress becomes excessive it can bevery damaging. It can harm:•health•happiness•work performance•team spirit and co-operation•relationships•personal development
  • 27. How To Manage StressHow To Manage StressMental Techniques.Mental Techniques.Physical Techniques.Physical Techniques.
  • 28. Mental TechniquesMental TechniquesTime Management.Time Management.Reorganize.Reorganize.Re label.Re label.Problem solve.Problem solve.
  • 29. Identify Important ThingsIdentify Important ThingsIdentify your values.Identify your values.Set goals.Set goals.Establish Priorities.Establish Priorities.
  • 30. DiversionsDiversionsMusic.Music.Hobbies.Hobbies.Play.Play.Learn.Learn.Vacations.Vacations.
  • 31. Just Be happy!!!Just Be happy!!!Forget What is stress
  • 32. VARIOUS TYPES OFVARIOUS TYPES OFLEISURELEISURE
  • 33. Stress management involves, at the simplest level:•Recognizing the symptoms of stress•Identifying the causes•Taking action to address the causes and therebyreduce the symptoms•Where necessary, taking interim steps to relievethe symptoms until the underlying causes havebeen addressed.
  • 34. Also Leisure can be viewed as a coping strategy,it may involve family support, hobbies and other non-work activities.Different types of leisure are identified as:1.Active challenging leisure2.Passive recuperative leisureStress and health have been closely associated for years.Leisure plays an important role in well being and goodhealth.
  • 35. Active Challenging Leisure•To do something challenging•To work towards a goal•To use my skills and talents•To achieve recognition and status•To compete with others for excitement and stimulation•To learn new things•To do something risky•To keep busy•To be totally focussed•To meet new people•To meet people of the opposite sex
  • 36. Passive Recuperative Leisure•To relax•To do something different from work•To do something quiet and peaceful•To be free to do what I like•To reduce stress•To feel better mentally•To do something that is important to me•To get pleasure•To do something absorbing•To do something for its own sake•To have fun•To enjoy nature
  • 37. Physical TechniquesPhysical TechniquesDeep Breathing.Deep Breathing.Exercising.Exercising.Body Scan “relax-let go”.Body Scan “relax-let go”.Meditation.Meditation.Imagery.Imagery.Nutrition.Nutrition.Rest.Rest.Laughter.Laughter.
  • 38. Physical Stress ReductionPhysical Stress ReductionPMR and Deep BreathingPMR and Deep BreathingProgressive Muscular Relaxation (PMR)Progressive Muscular Relaxation (PMR)Progressive Muscular Relaxation is a purely physical technique forProgressive Muscular Relaxation is a purely physical technique forrelaxing your body when muscles are tense.relaxing your body when muscles are tense.The idea is behind PMR is that you tense up a group of muscles soThe idea is behind PMR is that you tense up a group of muscles sothat they are as tightly contracted as possible. Hold them in a statethat they are as tightly contracted as possible. Hold them in a stateof extreme tension for a few seconds. Then relax the muscles toof extreme tension for a few seconds. Then relax the muscles totheir previous state. Finally you consciously relax them again astheir previous state. Finally you consciously relax them again asmuch as you can.much as you can.
  • 39. Breathing ControlBreathing ControlDeep breathing is a very effective method of relaxation. It is aDeep breathing is a very effective method of relaxation. It is acore component of everything from the take ten deep breathscore component of everything from the take ten deep breathsapproach to calming someone down, right through to yogaapproach to calming someone down, right through to yogarelaxation and Zen meditation. It works well in conjunctionrelaxation and Zen meditation. It works well in conjunctionwith other relaxation techniques such as Progressive Muscularwith other relaxation techniques such as Progressive MuscularRelaxation, relaxation imagery and meditation to reduce stress.Relaxation, relaxation imagery and meditation to reduce stress.Physical Stress Reduction
  • 40. Taking ExerciseTaking ExerciseTaking frequent effective exercise is probably one of theTaking frequent effective exercise is probably one of thebest physical stress-reduction techniques available. Exercisebest physical stress-reduction techniques available. Exercisenot only improves your health and reduces stress caused bynot only improves your health and reduces stress caused byunfitness, it also relaxes tense muscles and helps you tounfitness, it also relaxes tense muscles and helps you tosleep.sleep.Physical StressReduction
  • 41. Exercises for relieving stress• Ergotrophic (work) - metabolises stress hormones• Vigorous motion breaks up bracing patterns• Mood-enhancing effect (anti-depressant)• Anxiolytic effectSleep and ability to cope with stress• Necessary recovery from effort stress / strain• Sleep - not restful amidst stress (nightmares)• Discuss your experience with stressful sleep
  • 42. Improving AttitudesImproving AttitudesAttitude is fundamental to long term stress management. WhereAttitude is fundamental to long term stress management. Whereyour attitude is negative or hostile, you will create problems out ofyour attitude is negative or hostile, you will create problems out ofopportunities and cause stress by alienating and irritating otheropportunities and cause stress by alienating and irritating otherpeople. Where you have a positive attitude, you can maintain a sensepeople. Where you have a positive attitude, you can maintain a senseof perspective and draw the positive elements out of each situation.of perspective and draw the positive elements out of each situation.You will find that people will be more helpful and cooperative asYou will find that people will be more helpful and cooperative asthey find you a pleasure to work with.they find you a pleasure to work with.
  • 43. Workplace SkillsWorkplace SkillsDelegate.Delegate.Anticipate problems.Anticipate problems.Be assertive.Be assertive.Be decisive.Be decisive.Organize.Organize.Balance work and personal time.Balance work and personal time.
  • 44. How Can I Manage StressHow Can I Manage StressBetter?Better?Identifying unrelieved stress and being aware ofIdentifying unrelieved stress and being aware ofits effect on our lives is not sufficient for reducingits effect on our lives is not sufficient for reducingits harmful effects. Just as there are manyits harmful effects. Just as there are manysources of stress, there are many possibilitiessources of stress, there are many possibilitiesfor its management.for its management.All require work toward change: changing theAll require work toward change: changing thesource of stress and/or changing your reactionsource of stress and/or changing your reactionto it.to it.How do you proceed ?
  • 45. 1. Become aware of your stressors1. Become aware of your stressorsand your emotional and physicaland your emotional and physicalreactions.reactions.Notice your distress. Dont ignore it. Dont glossNotice your distress. Dont ignore it. Dont glossover your problems.over your problems.Determine what events distress you. What areDetermine what events distress you. What areyou telling yourself about meaning of theseyou telling yourself about meaning of theseevents?events?Determine how your body responds to theDetermine how your body responds to thestress. Do you become nervous or physicallystress. Do you become nervous or physicallyupset? If so, in what specific ways?upset? If so, in what specific ways?
  • 46. 2. Recognize what you can change.2. Recognize what you can change.Can you change your stressors by avoiding orCan you change your stressors by avoiding oreliminating them completely?eliminating them completely?Can you reduce their intensity (manage them over aCan you reduce their intensity (manage them over aperiod of time instead of on a daily or weekly basis)?period of time instead of on a daily or weekly basis)?Can you shorten your exposure to stress (take a break,Can you shorten your exposure to stress (take a break,leave the physical premises)?leave the physical premises)?Can you devote the time and energy necessary toCan you devote the time and energy necessary tomaking a change (goal setting, time managementmaking a change (goal setting, time managementtechniques, and delayed gratification strategies may betechniques, and delayed gratification strategies may behelpful here)?helpful here)?
  • 47. 3. Reduce the intensity of your3. Reduce the intensity of youremotional reactions to stress.emotional reactions to stress.The stress reaction is triggered by your perception ofThe stress reaction is triggered by your perception ofdanger...physical danger and/or emotional danger.danger...physical danger and/or emotional danger.Are you expecting to please everyone?Are you expecting to please everyone?Are you overreacting and viewing things as absolutelyAre you overreacting and viewing things as absolutelycritical and urgent? Do you feel you must always prevailcritical and urgent? Do you feel you must always prevailin every situation?in every situation?Work at adopting more moderate views; try to see theWork at adopting more moderate views; try to see thestress as something you can cope with rather thanstress as something you can cope with rather thansomething that overpowers you.something that overpowers you.Try to temper your excess emotions. Put the situationTry to temper your excess emotions. Put the situationin perspective. Do not labor on the negative aspectsin perspective. Do not labor on the negative aspectsand the "what ifs."and the "what ifs."
  • 48. 4. Learn to moderate your physical4. Learn to moderate your physicalreactions to stress.reactions to stress.Slow, deep breathing will bring your heart rate andSlow, deep breathing will bring your heart rate andrespiration back to normal.respiration back to normal.Relaxation techniques can reduce muscle tension.Relaxation techniques can reduce muscle tension.Electronic biofeedback can help you gain voluntaryElectronic biofeedback can help you gain voluntarycontrol over such things as muscle tension, heart rate,control over such things as muscle tension, heart rate,and blood pressure.and blood pressure.
  • 49. 5. Build your physical reserves.5. Build your physical reserves.Exercise for cardiovascular fitness three to four times aExercise for cardiovascular fitness three to four times aweek (moderate, prolonged rhythmic exercise is best,week (moderate, prolonged rhythmic exercise is best,such as walking, swimming, cycling, or jogging).such as walking, swimming, cycling, or jogging).Eat well-balanced, nutritious meals.Eat well-balanced, nutritious meals.Maintain your ideal weight.Maintain your ideal weight.Avoid nicotine, excessive caffeine, and other stimulants.Avoid nicotine, excessive caffeine, and other stimulants.Mix leisure with work. Take breaks and get away whenMix leisure with work. Take breaks and get away whenyou can.you can.Get enough sleep. Be as consistent with your sleepGet enough sleep. Be as consistent with your sleepschedule as possible.schedule as possible.
  • 50. 6. Maintain your emotional6. Maintain your emotionalreserves.reserves.Develop some mutually supportiveDevelop some mutually supportivefriendships/relationships.friendships/relationships.Pursue realistic goals which are meaningful toPursue realistic goals which are meaningful toyou, rather than goals others have for you thatyou, rather than goals others have for you thatyou do not share.you do not share.Expect some frustrations, failures, and sorrows.Expect some frustrations, failures, and sorrows.Always be kind and gentle with yourself -- be aAlways be kind and gentle with yourself -- be afriend to yourselffriend to yourself
  • 51. Tips For Reducing StressTips For Reducing Stress
  • 52. Tips For Reducing StressTips For Reducing StressSimple, commonsensical strategies forSimple, commonsensical strategies fortransforming mental, physical andtransforming mental, physical andemotional tension into energy are:emotional tension into energy are:Take time to be alone on a regular basis.Take time to be alone on a regular basis.Listen to your heart, check your intentions,Listen to your heart, check your intentions,reevaluate your goals and activities.reevaluate your goals and activities.
  • 53. PositivePositivethinkingthinkingWatch for negative thoughts while you observe your stream ofWatch for negative thoughts while you observe your stream ofconsciousness. Normally these appear and disappear beingconsciousness. Normally these appear and disappear beingbarely noticed. Normally you will not know that they exist.barely noticed. Normally you will not know that they exist.Examples of common negative thoughts are:Examples of common negative thoughts are:•worries about how you appear to other peopleworries about how you appear to other people•a preoccupation with the symptoms of stressa preoccupation with the symptoms of stress•dwelling on consequences of poor performancedwelling on consequences of poor performance•self criticismself criticism•feelings of inadequacyfeelings of inadequacy
  • 54. Positive Thinking and AffirmationPositive Thinking and AffirmationYou may find it useful to counter negative thoughtsYou may find it useful to counter negative thoughtswith positive affirmations. You can use affirmations towith positive affirmations. You can use affirmations tobuild confidence and change negative behavior patternsbuild confidence and change negative behavior patternsinto positive ones. You can base affirmations on clear,into positive ones. You can base affirmations on clear,rational assessments of fact, and use them to undo therational assessments of fact, and use them to undo thedamage that negative thinking may have done to yourdamage that negative thinking may have done to yourself-confidence.self-confidence.PositivePositivethinkingthinking
  • 55. Examples of AffirmationExamples of Affirmation• I can do this.I can do this.• I can achieve my goals.I can achieve my goals.• I am completely in control of my life.I am completely in control of my life.• I learn from my mistakes. They increase the basis ofI learn from my mistakes. They increase the basis ofexperience on which I can draw.experience on which I can draw.• I am a good valued person in my own right.I am a good valued person in my own right.PositivePositivethinkingthinking
  • 56. Unplug Your NegativeUnplug Your NegativeThoughtsThoughtsOne of the keys toOne of the keys toovercomingovercomingdepression is learningdepression is learninghow to control yourhow to control yourlow moods andlow moods andreversing them.reversing them.
  • 57. Replace negative feelings withReplace negative feelings withPositive FeelingsPositive FeelingsFirst the bad news.First the bad news.None of us can avoid having negativeNone of us can avoid having negativefeelings about our jobs sometimesfeelings about our jobs sometimesNow the good news.Now the good news.You have the power to doYou have the power to dosomething about it.something about it.
  • 58. Here Is One Example:Here Is One Example:Place your finger tips on your jaw points justPlace your finger tips on your jaw points justin front of your ears.in front of your ears.As you inhale, tense your jaw muscles,As you inhale, tense your jaw muscles,bringing the upper and lower jaw together.bringing the upper and lower jaw together.You will feel as if you are clenching your teethYou will feel as if you are clenching your teeth- for 5 seconds.- for 5 seconds.Then as you exhale, loosen the jaw muscles,Then as you exhale, loosen the jaw muscles,release all tension. Let the lower jaw drop andrelease all tension. Let the lower jaw drop andrelax your tongue.relax your tongue.
  • 59. Now, take a deep breath as you press yourNow, take a deep breath as you press yourfingertips on the jaw. While exhaling, relax thefingertips on the jaw. While exhaling, relax thejaw muscles almost like saying “Ah-h-h-h.jaw muscles almost like saying “Ah-h-h-h.let your tongue relax and settle down into thelet your tongue relax and settle down into thebase of the mouth touching your lower frontbase of the mouth touching your lower frontteeth.teeth.Imagine yourself breathing out all yourImagine yourself breathing out all yourtensions and emotional burdens.tensions and emotional burdens.
  • 60. CONCEPTS OF MANAGING STRESS ATCONCEPTS OF MANAGING STRESS ATPERSONAL LEVELPERSONAL LEVEL1. Learn Time Management Skills, Like Prioritising,1. Learn Time Management Skills, Like Prioritising,Scheduleing, Daily PlanningScheduleing, Daily Planning2.Physical Exercies, Which Are Non Competitve In Nature2.Physical Exercies, Which Are Non Competitve In NatureLike Swimming, Walking , Jogging, Cycling Etc.Like Swimming, Walking , Jogging, Cycling Etc.Relaxation Techniques Like Musice, Meditation, HypnosisRelaxation Techniques Like Musice, Meditation, HypnosisExpanding The Social Base And SupportExpanding The Social Base And Support
  • 61. ORGANISATIONALORGANISATIONALAPPROACHESAPPROACHESREALISTIC GOAL SETTINGREALISTIC GOAL SETTINGCORRECT PLACEMENT DECISIONSCORRECT PLACEMENT DECISIONSJOB REDESIGNJOB REDESIGNROLE CLARITY AND LESSER ROLE CONFLICTROLE CLARITY AND LESSER ROLE CONFLICTINCREASE IN FORMAL COMMUNICATIONSINCREASE IN FORMAL COMMUNICATIONSPARTICIPATION IN DECISION MAKINGPARTICIPATION IN DECISION MAKINGPROGRAMMES ON WELL BEINGPROGRAMMES ON WELL BEING
  • 62. RelaxationRelaxationRelaxation means a state of restfulRelaxation means a state of restfulalertness, when you can distancealertness, when you can distanceyourself from life`s tensions andyourself from life`s tensions anddistractions and cultivate a clearerdistractions and cultivate a clearermind at your own will.mind at your own will.
  • 63. Breath And Relax!Breath And Relax!As soon as you feel gettingAs soon as you feel gettinguptight, say touptight, say toyourself ‘Stop’ andyourself ‘Stop’ andbreathe, gently andbreathe, gently andnot too deeply. Letnot too deeply. Letyour shoulders drop.your shoulders drop.Relax your hands.Relax your hands.Repeat thisRepeat thistechnique once ortechnique once ortwice more.twice more.
  • 64. Deep BreathingDeep BreathingAnger andAnger andirritability are bestirritability are besthandled by simplyhandled by simplydrawing a couple ofdrawing a couple ofbreaths.breaths.
  • 65. Cognitive and Behavioural strategiesfor relaxation and sleep patterns• Regular patterns of sleep onset and awakening• Minimise disturbances (telephone) during sleep• Use ‘cognitive set’ to aid relaxation and sleep• Thought stopping techniques and reminder listSex and intimacy to reduce stress• Security, comfort, social support and commitment• Problems with impotency & difficulty in achievingpregnancy• Alleviating stress reactions may resolve the sexualdysfunction issues• Stress inhibits satisfactory sexual response
  • 66. The events and problems will seemThe events and problems will seemmore manageable when you are feelingmore manageable when you are feelingrelaxed, strong and vigorous.relaxed, strong and vigorous.Many of us waste enormous amounts ofMany of us waste enormous amounts ofenergy by strongly reacting to even theenergy by strongly reacting to even themost minor delays.most minor delays.
  • 67. Some Ways to Help You KeepSome Ways to Help You KeepCoolCoolMeditateMeditateBy meditating, you focus on breathing andBy meditating, you focus on breathing andsaying a relaxation evoking word withsaying a relaxation evoking word witheach exhalation, thereby driving cynicaleach exhalation, thereby driving cynicalthoughts from your mind.thoughts from your mind.Meditation greatly decreases physiologicalMeditation greatly decreases physiologicaltension and stress.tension and stress.
  • 68. Care For A PetCare For A PetPets provide unquestioning devotion.Pets provide unquestioning devotion.Because pets are of simpler intelligenceBecause pets are of simpler intelligenceand emotional constitution than us, theand emotional constitution than us, therational part of our brain finds it easierrational part of our brain finds it easierto know that they do not act out of theto know that they do not act out of theulterior, selfish motives we so often seeulterior, selfish motives we so often seebehind the behavior of humans.behind the behavior of humans.
  • 69. Increase Your EmpathyIncrease Your EmpathyBy being able to see a situation throughBy being able to see a situation throughanother person`s eyes, you will often findanother person`s eyes, you will often findyourself capable of short-circuitingyourself capable of short-circuitingcynical beliefs before they generate thecynical beliefs before they generate theanger that is harmful to your health.anger that is harmful to your health.
  • 70. Be TolerantBe TolerantAll you have to do to practice tolerance isAll you have to do to practice tolerance isaccept other people as they are, not asaccept other people as they are, not asyou would like them to be.you would like them to be.By doing so, colleagues or loved ones willBy doing so, colleagues or loved ones willbe more likely to listen and hear you outbe more likely to listen and hear you outrather than start another argument.rather than start another argument.
  • 71. ForgiveForgiveA close family member hurts you in aA close family member hurts you in avery wrongful manner.very wrongful manner.The event is in the past, yet you relive itThe event is in the past, yet you relive itin your thoughts, still feel the hurt, thein your thoughts, still feel the hurt, theheartache.heartache.At such times you can release yourAt such times you can release youranger by making the choice of forgivinganger by making the choice of forgivingthe person who wronged you.the person who wronged you.
  • 72. Have ConfidenceHave ConfidenceA confidant can give you practical support.A confidant can give you practical support.A confidant has substantial benefits asA confidant has substantial benefits aswell.well.High self-esteem is health enhancing, andHigh self-esteem is health enhancing, andintimate friendship help us feel good aboutintimate friendship help us feel good aboutourselves, hence decreasing the averageourselves, hence decreasing the averagelevel of hostility and anger in our dailylevel of hostility and anger in our dailylives.lives.
  • 73. FEAR AND AWEFEAR AND AWEThis is seen typically in relationships withThis is seen typically in relationships withan unequal distribution of power.an unequal distribution of power.Two kinds of situations can develop:Two kinds of situations can develop:Mum EffectMum EffectRude speechRude speech
  • 74. Fear and awe can be tackled by asking-Fear and awe can be tackled by asking-““what is the worst that can happen to me,what is the worst that can happen to me,if I speak out?”if I speak out?”OrOr““What do I stand to gain by being frank?”What do I stand to gain by being frank?”
  • 75. Take a Brisk WalkTake a Brisk WalkExercise will burn off theExercise will burn off theexcess adrenaline thatexcess adrenaline thatfuels your feelings offuels your feelings ofanxiety.anxiety.Exercise releasesExercise releasesendorphins, a potentendorphins, a potentgroup of natural chemicalsgroup of natural chemicalsin the body that may blockin the body that may blockanxiety and depression.anxiety and depression.
  • 76. Imagine yourself copingImagine yourself copingClose your eyesClose your eyesand visualiseand visualiseyourself in anyourself in anuncomfortableuncomfortablesituationsituation
  • 77. Listen to the Wind ChimeListen to the Wind ChimeThere is nothingThere is nothingquite like thequite like thesound of wind onsound of wind onchimes whenchimes whenstress gets to astress gets to ahigh pitchhigh pitch
  • 78. Mum EffectMum EffectThe junior may fear aThe junior may fear anegative response tonegative response tofrank feedback. Thisfrank feedback. Thiswill lead to inhibitedwill lead to inhibitedcommunication.communication.
  • 79. Jealousy and EnvyJealousy and EnvyThese tendencies emerge almost spontaneouslyThese tendencies emerge almost spontaneouslywhen one`s hidden insecurities are challenged.when one`s hidden insecurities are challenged.For example, a friendly chat involving praise ofFor example, a friendly chat involving praise ofsomeone`s achievements may draw forth barbssomeone`s achievements may draw forth barbsof resentment from the insecure person.of resentment from the insecure person.Other such traits include impatience and a lowOther such traits include impatience and a lowthreshold of tolerance.threshold of tolerance.
  • 80. Rude SpeechRude SpeechThe person vested withThe person vested withgreater power maygreater power maygrant herself greatergrant herself greaterlatitude in frankness,latitude in frankness,sometimes leading tosometimes leading torude or tactlessrude or tactlessspeech.speech.
  • 81. Learn to de-linkLearn to de-linkpersonal emotionspersonal emotionsfrom the demand offrom the demand ofthe situationthe situationTackling the Run-AwayTackling the Run-AwayFeelingsFeelings
  • 82. VisualizingVisualizingVisualizing a favorite symbol of stability,Visualizing a favorite symbol of stability,such as a mountain, the see or a giantsuch as a mountain, the see or a gianttree also helps.tree also helps.
  • 83. If you cannot say it, write it.If you cannot say it, write it.If you are so upset that you might not beIf you are so upset that you might not beable to speak coherently, write a letter toable to speak coherently, write a letter tothe person who has angered you. Youthe person who has angered you. Youmay wisely decide not to mail the letter,may wisely decide not to mail the letter,but you will have emptied your anger.but you will have emptied your anger.
  • 84. Arrest AnxietyArrest AnxietyAnother emotion, one usually generated by innerAnother emotion, one usually generated by innerrather than outer demons is anxiety.rather than outer demons is anxiety.You may be experiencing performance anxiety.You may be experiencing performance anxiety.Others include social anxiety (shyness),Others include social anxiety (shyness),information anxiety (the fear of looking dumb),information anxiety (the fear of looking dumb),and panic, which have come of anxiety’s mostand panic, which have come of anxiety’s mostintense symptoms.intense symptoms.
  • 85. Religious And SpiritualReligious And SpiritualBecoming an active participant in a religious orBecoming an active participant in a religious orspiritual community can be a very effectivespiritual community can be a very effectivemeans of helping yourself to achieve a moremeans of helping yourself to achieve a morephilosophical outlook.philosophical outlook.Remember that you have 90% control over theRemember that you have 90% control over thekind of life you lead.kind of life you lead.Don`t let your initial anger or cynical reactionsDon`t let your initial anger or cynical reactionsprevent you from moving on to a more positiveprevent you from moving on to a more positivefocus.focus.
  • 86. Other things that help areOther things that help areMaintaining a journalMaintaining a journalHealing and energizingHealing and energizingpracticespracticesA strong desire toA strong desire tomaintain mastery overmaintain mastery overone`s emotions andone`s emotions andfeelingsfeelings
  • 87. HUMOR AND LAUGHTERHUMOR AND LAUGHTER
  • 88. Humour At WorkplaceHumour At WorkplaceMixing business and pleasure has always beenMixing business and pleasure has always beenregarded unproductive and unprofessional.regarded unproductive and unprofessional.Humour at workplace enhancesHumour at workplace enhances-- Positive CommunicationPositive Communication-- Interpersonal RelationsInterpersonal Relations-- Stress ReductionStress Reduction-- Work SatisfactionWork Satisfaction-- Team Building and Effective LeadershipTeam Building and Effective Leadership
  • 89. Lot of employees complain about their workplaceLot of employees complain about their workplaceatmosphere as being impersonal, insensitive and tooatmosphere as being impersonal, insensitive and tooserious creating stress, work dissatisfaction and negativeserious creating stress, work dissatisfaction and negativeattitude.attitude.Many workplaces are not health conscious for both theMany workplaces are not health conscious for both thephysical and the mental well-being of their employeesphysical and the mental well-being of their employeescausing extreme work stress and poor morale, internalcausing extreme work stress and poor morale, internaldisharmony and poor productivity.disharmony and poor productivity.There is a need to transform workplaces into fun,There is a need to transform workplaces into fun,stimulating and satisfactory places for all employees. Thisstimulating and satisfactory places for all employees. Thiswill make employees happier, improve their performancewill make employees happier, improve their performanceand attitude beyond expectations.and attitude beyond expectations.
  • 90. Humour or Laughter, is the best medicine, proven byHumour or Laughter, is the best medicine, proven byboth the medical and the psychological professions inboth the medical and the psychological professions inhelping and healing the body and the mind.helping and healing the body and the mind.The major healing power comes in the changes of theThe major healing power comes in the changes of theperson’s biochemistry in the brain.person’s biochemistry in the brain.Laughter activates endorphins which de-stress and healLaughter activates endorphins which de-stress and healthe body and mind.the body and mind.If laughter heals the unhealthy individuals, itIf laughter heals the unhealthy individuals, italso does the same for the unwellalso does the same for the unwellorganisationorganisation
  • 91. If I had no sense of humour, I should long ago haveIf I had no sense of humour, I should long ago havecommitted suicidecommitted suicide- M K Gandhi- M K GandhiIt is my belief, you can’t deal with the most seriousIt is my belief, you can’t deal with the most seriousthings in the world unless you understand the mostthings in the world unless you understand the mostamusingamusing- Sir Winston Churchill- Sir Winston ChurchillThere are three things which are real : God, HumanThere are three things which are real : God, HumanFolly, and Laughter.Folly, and Laughter.- John F Kennedy- John F KennedyHumour is the shortest distance between two people.Humour is the shortest distance between two people.- Victor Borg- Victor Borg
  • 92. Value of HumourValue of HumourOrganisations must be willing to make a shift and transformOrganisations must be willing to make a shift and transformthe organisation culture into a lighter and brighter one.the organisation culture into a lighter and brighter one.Both the organisation and employees will benefit in theBoth the organisation and employees will benefit in thefollowing ways.following ways.A lighter work atmosphere - the sound of laughter helps toA lighter work atmosphere - the sound of laughter helps todiffuse a heavily stressful environment, while enhancing a relaxeddiffuse a heavily stressful environment, while enhancing a relaxedmood.mood.Friendly atmosphere - social bonding at the workplace increasesFriendly atmosphere - social bonding at the workplace increasesteam spirit and brings people together in trust and respect.team spirit and brings people together in trust and respect.Positive work attitude - humour generates fun and happy workPositive work attitude - humour generates fun and happy workenergy to overcome fatigue and stress.energy to overcome fatigue and stress.Increased work energy - laughter helps to make working fun andIncreased work energy - laughter helps to make working fun andsatisfying.satisfying.
  • 93. Fewer work errors and higher quality control -Fewer work errors and higher quality control -humour motivates work performance and producthumour motivates work performance and productquality control.quality control.Reduced staff turnover and medical leave - high staffReduced staff turnover and medical leave - high staffturnover and sick leave are related to work distressturnover and sick leave are related to work distressand personal dissatisfaction. Humour healsand personal dissatisfaction. Humour healsworkplace tensions of all kinds.workplace tensions of all kinds.Easier work relations - laughing it off is a goodEasier work relations - laughing it off is a goodstrategy for dealing with difficult people.strategy for dealing with difficult people.Enhanced communication at all levels - peopleEnhanced communication at all levels - peoplebecome more approachable, personable,become more approachable, personable,communicable and loveable.communicable and loveable.
  • 94. Appropriate HumourAppropriate HumourLaughter in the workplace should be sensitively andLaughter in the workplace should be sensitively andappropriately enjoyed. Inappropriate humour mayappropriately enjoyed. Inappropriate humour maydo more harm than good.do more harm than good.Humour Should BeHumour Should BeAppropriate to the situation and people - who, where andAppropriate to the situation and people - who, where andwhat you laugh about should be relevant and entertaining.what you laugh about should be relevant and entertaining.Tastefully and sensitively done - avoid sexual, racial andTastefully and sensitively done - avoid sexual, racial andcultural remarkscultural remarksTimely for the appropriate occasion - it must be relevant andTimely for the appropriate occasion - it must be relevant andapplicable to the situation.applicable to the situation.Remember, humour is a natural emotional expression in life.Remember, humour is a natural emotional expression in life.It is healthy for the physical, emotional and spiritualIt is healthy for the physical, emotional and spiritualenjoyment.enjoyment.
  • 95. The Humour caused at the proper time canThe Humour caused at the proper time canhelp break the ‘Panic Cycle’ that so oftenhelp break the ‘Panic Cycle’ that so oftenaccelerates the patient’s illness or state ofaccelerates the patient’s illness or state ofmind. Laughter can broaden the focus andmind. Laughter can broaden the focus anddiffuse the intensity of negative thoughts,diffuse the intensity of negative thoughts,thereby aiding the patient’s ability to gainthereby aiding the patient’s ability to gaincontrols.controls.
  • 96. ‘‘Work smart and have fun’Work smart and have fun’now replaces the traditionalnow replaces the traditional‘‘Work hard’Work hard’paradigm with good reason.paradigm with good reason.
  • 97. Let Them LaughLet Them LaughIf your employeesIf your employeesdon’t havedon’t havemirth on theirmirth on theirminds, it’s timeminds, it’s timeto send in theto send in theclowns.clowns.
  • 98. LaughLaughAnger and humor cannot be in the sameAnger and humor cannot be in the samemind at the same time.mind at the same time.By actually seeing the humor in a badBy actually seeing the humor in a badsituation and laughing at yourself, you willsituation and laughing at yourself, you willforce anger and the physiological effectsforce anger and the physiological effectsthat go with it, away from your brain andthat go with it, away from your brain andbody.body.
  • 99. Benefits of LaughterBenefits of LaughterLaughter is a medicine and one way ofLaughter is a medicine and one way ofmeditationmeditationLaughter can be as an individual or in groupLaughter can be as an individual or in groupIt is today’s mantra for better healthIt is today’s mantra for better healthLaughter is a universal language that knows noLaughter is a universal language that knows noboundaries, has no gender bias, does notboundaries, has no gender bias, does notrecognise caste, creed and or colour.recognise caste, creed and or colour.It is a common link between peopleIt is a common link between peopleIt has the potential to unite all human beingsIt has the potential to unite all human beings
  • 100. Laughing helps to control many diseasesLaughing helps to control many diseasesviz..viz..– Blood pressure / Heart ailmentsBlood pressure / Heart ailments– Peptic ulcersPeptic ulcers– Allergic disorders / Asthma and BronchitisAllergic disorders / Asthma and Bronchitis– InsomniaInsomnia– Nervous breakdownNervous breakdown– CancerCancer– Prevent Bacterial infections in the respiratoryPrevent Bacterial infections in the respiratorytracttract– Helps in maintaining mental health. It coolsHelps in maintaining mental health. It coolsdown the mind and brings mental stabilitydown the mind and brings mental stability
  • 101. -- Exercise the facial muscles, the tongue and throatExercise the facial muscles, the tongue and throat-- Helps in healthy functioning of thyroid glandHelps in healthy functioning of thyroid gland-- It reduces the frequency or coughs, colds, throat andIt reduces the frequency or coughs, colds, throat andchest infectionschest infections-- It controls migraine, headaches, and pains associatedIt controls migraine, headaches, and pains associatedwith arthritis and backachewith arthritis and backacheIt is the easiest type of meditation which brings instantIt is the easiest type of meditation which brings instantrelaxationrelaxationit helps reduce inhibitions, increases, self confidence andit helps reduce inhibitions, increases, self confidence anddevelops leadership qualitiesdevelops leadership qualitiesIt improve inter-personal relationships and henceIt improve inter-personal relationships and henceperformance.performance.It increases body resistance by stimulating body’s immuneIt increases body resistance by stimulating body’s immunesystem.system.
  • 102. Laughter ClubsLaughter ClubsThe ever growing popularity of the laughter club movement isThe ever growing popularity of the laughter club movement isan indication of the importance of laughter in today’s stress-an indication of the importance of laughter in today’s stress-ridden world. The members of various laughter clubs haveridden world. The members of various laughter clubs havebecome close-knit ‘Laughing Family’.become close-knit ‘Laughing Family’.
  • 103. Laughter TherapyLaughter TherapyEach laughter therapy session starts with deep breathing andEach laughter therapy session starts with deep breathing and‘Ho-Ho-Ho’ exercise followed by a variety of stimulated‘Ho-Ho-Ho’ exercise followed by a variety of stimulatedlaughter like - hearty laughter, silent laughter, cocktaillaughter like - hearty laughter, silent laughter, cocktaillaughter, arm swinging laughter, one meter laughter andlaughter, arm swinging laughter, one meter laughter andmany others much as Lion laughter, Dancing laughtermany others much as Lion laughter, Dancing laughterLaugh in a group everyday for 15 - 20 minutes without theLaugh in a group everyday for 15 - 20 minutes without thehelp of jokes in a perfect combination of deep breathing,help of jokes in a perfect combination of deep breathing,stretching and stimulating laughter.stretching and stimulating laughter.Lion Laughter, derived from a yogic posture, (Lion Posture).Lion Laughter, derived from a yogic posture, (Lion Posture).In the lion posture, the tongue is fully extruded by openingIn the lion posture, the tongue is fully extruded by openingthe mouth wide open and the hands posed like the paws of athe mouth wide open and the hands posed like the paws of alion. The person then roars like a lion. In Dancinglion. The person then roars like a lion. In DancingLaughter, people dance in the funniest ways and laugh. ThisLaughter, people dance in the funniest ways and laugh. Thisis intended to remove inhibitions.is intended to remove inhibitions.
  • 104. You’ve Got to LaughYou’ve Got to LaughIt’s no joke: Humour inIt’s no joke: Humour inthe workplace booststhe workplace booststeamwork, morale, andteamwork, morale, andproductivity.productivity.Tenet of workplaceTenet of workplacehumour is to take yourhumour is to take yourresponsibilitiesresponsibilitiesseriously, but yourselfseriously, but yourselflightly.lightly.
  • 105. Laughter at the Corporate Level…….Laughter at the Corporate Level…….Kodak created a humour room at its US facilities. TheKodak created a humour room at its US facilities. Theroom contains :room contains :- A library of joke books, cartoons, videotapes,- A library of joke books, cartoons, videotapes,and audio tapes.and audio tapes.- A toy store which stocks stress reducing gadgets- A toy store which stocks stress reducing gadgetssuch as a Saddam Hussein punching bag.such as a Saddam Hussein punching bag.At Sun Microsystems, people are proud to be part of aAt Sun Microsystems, people are proud to be part of acompany that encourages them to have a sense ofcompany that encourages them to have a sense ofhumour. They work hard but they also play hard.humour. They work hard but they also play hard.