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Stress Management
Stress Management
Stress Management
Stress Management
Stress Management
Stress Management
Stress Management
Stress Management
Stress Management
Stress Management
Stress Management
Stress Management
Stress Management
Stress Management
Stress Management
Stress Management
Stress Management
Stress Management
Stress Management
Stress Management
Stress Management
Stress Management
Stress Management
Stress Management
Stress Management
Stress Management
Stress Management
Stress Management
Stress Management
Stress Management
Stress Management
Stress Management
Stress Management
Stress Management
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Stress Management

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Stress Management

Stress Management

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  • 1. STRESS MANAGEMENT
    • 1. DETECTING THE SYMPTOMS OF STRESS.
    • INEFFECTIVE WAYS OF COPING.
    • EFFECTIVE WAYS OF COPING.
    • STAYING HEALTHY.
    • 5. STRESS AND LIFESTYLES.
  • 2. DETECTING THE SYMPTOMS OF STRESS TYPICAL SYMPTOMS 1 . NERVOUS TWITCHING. 2. DRY MOUTH AND THROAT. 3. HEADACHES. 4. INDIGESTION. 5. SWEATING. 6. TIREDNESS. 7. BREATHING IRREGULARITIES. 8. TENSE MUSCLES. 9. FIDGETING. 10. DIARRHOEA / CONSTIPATION.
  • 3. BEHAVIOURAL SYMPTOMS 1. FEELING RESTLESS. 2. FEELING EASILY IRRITATED. 3. FEELING QUICK TEMPERED. 4. FEELING MISUNDERSTOOD. 5. FEELING A FAILURE. 6. FEELING UNABLE TO COPE. 7. FEELING UPSET, WORRIED, TEARFUL. 8. FEELING DEMOTIVATED. 9. DIFFICULTY IN CONCENTRATING. 10. DIFFICULTY IN MAKING DECISIONS. 11. DIFFICULTY IN THINKING CLEARLY. 12. LOSS OF MEMORY. 13. LOSS OF CREATIVITY. 14. LOSS OF INTEREST IN SELF AND OTHERS. 15. LOSS OF VITALITY AND ENERGY.
  • 4. THE STRESS VULNERABILITY TEST
    • Statement True - False
    • 1. I have many friends/ acquaintances. 1 2 3
    • 2. I eat regular meals.
    • 3. Most days I get a good night’s sleep.
    • 4. I drink one alcoholic drink per day.
    • 5. I do not smoke.
    • 6. I exercise regularly.
    • 7. I rarely drink coffee.
    • 8. I am an affectionate person.
    • 9. I make enough money to be comfortable.
    • 10. I am in good health.
    • 11. I get strength from my spiritual beliefs.
  • 5.
    • 12. I set aside some time for fun each week.
    • 13. I am open about my feelings.
    • 14. I belong to at least one club or social group.
    • 15. I am neither overweight nor underweight.
  • 6. WORK PLACE SYMPTOMS
    • REDUCED PERFORMANCE.
    • COMMUNICATION BREAKDOWN.
    • LOWER JOB SATISFACTION.
    • POOR DECISION MAKING.
    • 5. FOCUS ON UNPRODUCTIVE TASKS.
  • 7. INEFFECTIVE WAYS OF COPING
    • SMOKING.
    • ALCOHOL.
    • DRUGS.
    • 4. DIET AND EATING.
    • 5. OVER WORK.
  • 8. EFFECTIVE WAYS OF COPING 1. TALK IT OUT. 2. ESCAPE FOR A WHILE. 3. WORK OFF YOUR ANGER. 4. GIVE IN OCCASIONALLY. 5. DO SOMETHING FOR OTHERS. 6. TAKE ONE THING AT A TIME. 7. SHUN THE SUPERMAN URGE. 8. GO EASY WITH CRITICISM. 9. MAKE YOURSELF ‘AVAILABLE’. 10. PLAN YOUR RECREATION.
  • 9. STAYING HEALTHY
    • EXERCISE.
    • SLEEP.
    • RELAXATION.
    • MASSAGE.
    • YOGA.
    • MEDITATION.
    • 7. PLAY.
  • 10. STRESS AND LIFESTYLE 1. LIFE EVENTS. 2. DAILY EVENTS. 3. BELIEFS AND ATTITUDES. 4. SOCIAL SUPPORT. 5. MEANING IN LIFE. 6. ENVIRONMENTAL STRESSORS. 7. STRESS AS NECESSARY MOTIVATION. 8. STRESS AS GLAMOUR. 9. MEN, WOMEN AND STRESS. 10. EGOISM. 11. COMPETITIVENESS. 12. AMBITION. 13. SELF - WORTH. 14. ANXIOUS PERSON. 15. NON ASSERTIVE BEHAVIOUR.
  • 11. STRESS BUSTERS
    • A college freshman at Valparaiso University to Dr.
    • O. P.Kretzman – “ What advice would you give new
    • freshman as we face all the choices and uncertainties
    • ahead of us ?” Reply was “Take one bite out of the
    • apple at a time.” No more, no less.
    • Stress busters to maintain a healthy life:
    • 1.Change your priorities
    • 2. Take stretch breaks
    • 3. Step back and observe
    • 4. Review your purpose
  • 12.
    • 5. Get a massage
    • 6. Leave five minutes earlier
    • 7. See a comedy
    • 8. Use affirmations
    • 9. Let go and let God!
    • 10. Organize your space
    • 11. Share your feelings
    • 12. Smell some flowers
    • 13. Ask for acknowledgement
    • 14. Listen to your intuition
    • 15. Help someone else
    • 16. Rub your feet and hands
    • 17. Visualize positive out comes
  • 13.
    • 18. Take care of your
    • health
    • 19. Don’t judge; bless
    • 20. Work in the garden
    • 21. Create a budget
    • 22. Be empathetic, not
    • overly sensitive
    • 23. Be still & meditate
    • 24. Use time saving
    • technology
    • 25. Carpool and enjoy the
    • ride
    • 26. Set aside time for
    • planning
    • 27. Count your blessings
    • 28. Don’t forget, write it
    • down
    • 29. Simplify, simplify …
    • 30. Talk it out with
    • co-workers
    • 31. Eliminate destructive
    • self-talk
    • 32. Schedule play time
    • 33. Change your
    • environment
    • 34. Go with your natural
    • rhythms
  • 14.
    • 35. Find an easy place to give your gifts
    • 36. Fully express your-self
    • 37. View problems as opportunities
    • 38. Let go of “what ifs”
    • 39. Be clear what is expected of you
    • 40. Ask the experts
    • 41. Do your best and then stop
    • 42. Trust divine timing and order
    • 43. Develop patience
    • 44. Breathe deeply
    • 45. Take a walk
    • 46. Complete things
    • 47. Take a nap
    • 48. Sing a tune
    • 49. Take a warm bath
    • 50. Talk out your worries
    • 51. Delegate
  • 15.
    • 52. Talk with your mom
    • and dad
    • 53. Say no at times
    • 54. Shift deadlines
    • 55. Follow your passion
    • 56. Tell a joke
    • 57. Play out your fears
    • 58. Drink lots of water
    • 59. Create a support sys
    • 60. Divide up big
    • projects
    • 61.Seek advice
    • 62.Be gentle with yourself
    • 63. Don’t “enable” others
    • 64. Pray for openings
    • 65. Tell the truth
    • 66. Get more restful sleep
    • 67. Forgive and move on
    • 68. Prepare food ahead
    • 69. Fix or get a new one
    • 70. Be prepared to wait
    • 71. Don’t always be right
    • 72. Focus on the
    • movement
  • 16.
    • 73. Take a lunch break
    • 74. Read a book
    • 75. Shift your attitude
    • 76. Laugh each day
    • 77. Develop self- esteem
    • 78. Take vitamin
    • supplement
    • 79. Stop the “should”
    • 80. Avoid excess
    • 81. Plan a special outing
    • 82. See through illusions
    • 83. Relax your muscles
    • 84. Slow down & notice
    • 85. Nurture good friends
    • 86. Be in nature
    • 87. Listen to music
    • 88. Limit caffeine &
    • sugar
    • 89. Go on fast or cleanse
    • 90. Be spontaneous
    • 91. Love your partner
    • 92. Get some fresh air
  • 17.
    • 93. Be pampered
    • 94. Volunteer
    • 95. Join help networks
    • 96. Maintain good
    • posture
    • 97. Respect your limits
    • 98. Exercise routinely
    • 99. Go dancing
    • 100. Sigh occasionally
    • 101. Do yoga
    • 102. Have a good cry
    • 103. Limit work time
    • 104. Make time for
    • hobbies
    • 105. Comprise/cooperate
    • 106. Don’t procrastinate
    • 107. Unplug your
    • phone/TV
    • 108. Relax your
    • standards
    • 109. Journal your
    • thoughts
    • 110. Take a vacation
    • 111. Organize your desk
  • 18.
    • 112. Develop flexibility
    • 113. Allow for
    • imperfections
    • 114. Don’t over schedule
    • 115. Expose your secrets
    • 116. Build a strong body
    • 117. Nurture your faith
    • 118. Open a savings
    • account
    • 119. Take in the sun
    • 120. Love and be loved
    • 121. Get the facts
    • 122. Work as a team
    • 123. Smile – open your
    • heart
    • 124. Validate yourself
    • 125. Day dream
    • 126. Know God loves
    • you !
  • 19. Time Management
    • TIME: Its Major Attributes
    • Time is neutral : It is neither good nor bad by itself.
    • Therefore, to blame the time for any inaptitude for failure will be quite unfair
    • Time can not be saved for future use : Time once lost , is lost forever. Therefore, don’t waste even a single second
    • Each activity requires a minimum quantum of
    • time, no amount of ‘hurrying up’ can hasten the process , beyond a limit. Therefore, accord requisite time duration for any action to fructify .
  • 20.
    • Time has value like currency : Therefore ,be prepared to pay the price for your achievements ,
    • and like the financial management it can be organized to get more with less .
    • Time is cumulative in nature : Seconds become minutes, minutes turn into hours, hours into days , days make months and months to years, years to decades, and centuries when its small units continue to accumulate.
  • 21. Plan your time
    • Time to eat
    • Time to exercise
    • Time to rest and relax
    • Time to study
    • Time for silent contemplation
    • Time for spouse and children
    • Time for recreation and amusement
    • Time to serve the needy
    • Time to Pray
  • 22. HOW YOU RELATE TO TIME
  • 23. TIME MANAGEMENT
    • Time management need not be obsessive, soul-less, unachievable, or ethnocentric.
    • Compulsive behaviors often are not worth the time and energy we devote to them.
    • Time management is an effective shield against stress.
    • Spontaneity and joy can coexist with organization.
    • A company’s efficiency is affected by everyone in the organization.
    • Time management styles vary among people and cultures.
  • 24. PRIORITIZE YOUR ACTIVITIES
    • The ABC system is the grandfather of prioritizing strategies
    • The Index Card / Post -it system.
    • The Inventory System.
    • The Payoff System.( Now, with the flood of information, duties, and events that overwhelm people every day, time has become a far more valuable commodity)
    • The Pareto Principle - 80 / 20 formula for e.g. 80% of a company’s sales come from 20% of its client and 20% of a company’s employees take 80% of their sick leave
  • 25. Nature’s Basic Laws
    • The law of universal interconnectivity
    • There is ultimate ‘unity in diversity’
    • All living things have the same common element-soul(atma)- interconnecting them like the common thread of a garland with flowers of different colours, sizes, shapes and fragrance
    • All living things remain connected to the source (Paramatma) as long as they live
    • The above fact is the genesis of infinite potential in human beings
    • We are never alone
  • 26.
    • Lesson : We first harm ourselves when any harm is done to others by our thought ,word or action
    • Therefore : In order to be happy, let us generate happiness all around us
    • The Law of Synergic Cooperation
    • Co-operation is nature’s way of doing things
    • Competition or confrontation is an unnatural phenomenon within nature (There is never any competition in various systems in the human body which generally function in perfect harmony)
  • 27.
    • Lesson : When the human endeavour at physical, intellectual and spiritual levels is synergised , the resultant outcome is much greater than the quantum of effort put in separately
    • Therefore : Successful management means involvement of the maximum number of participants and their intrinsic interests, for optimum results; for instance ,individual concerns of customers ,employees,suppliers and the employer in a business
  • 28.
    • The Law of Cumulative Goodwill
    • Goodwill is cumulative in nature
    • Results or effects of goodwill may not be seen immediately
    • Goodwill of apparently insignificant people is equal, if not more important
    • Even small , but regular , deposits in the ‘good will bank account’ will pay handsome dividends ,sometimes in the least expected but most needy circumstances
  • 29.
    • Lesson : Goodness never goes waste or unrewarded
    • Therefore : Ensure that you ‘Do one good act a day’ and make a daily deposit in your goodwill bank account
    • The Law of Supremacy Of Time
    • Time is eternal,Time is God!
    • Time cannot be saved
    • Time once lost (wasted) is gone forever
    • Opportunity missed once is lost forever
    • Even haste makes waste
  • 30.
    • There is need to allocate time for all activities, for instance , work, play, prayer and rest etc.
    • Managing time is managing life
    • Let not the time-clock chase you
    • Lesson : It is never to early nor too late to start
    • Therefore : Live in the present - you have absolutely no control over the past, nor any authority on the future
  • 31.
    • The Law Of Harmonised Balance
    • All things in the nature exist in perfect harmony and balance
    • There is natural equipoise between the pairs of opposite, for instance ,between positivity and negativity
    • Nature has balanced the three basic ‘gunas’(attributes) namely, Saatwik (pure/spiritual), Raajsik (action-oriented) and taamasik (darkness/inertia)
    • Nothing is absolutely good or totally bad
  • 32.
    • Excess of anything ,either good or bad ,is unnatural and therefore avoidable
    • Like poles repeal ; unlike poles attract
    • Every adversity carries with it the seed of an equivalent benefit
    • Lesson : Life is a ‘package-deal’ with sum total of assets and liabilities, remaining generally the same for all
    • Therefore : It is advisable ,not to disturb nature’s balance in life by indulging in excesses
  • 33.
    • The Law of Action and Results
    • Thoughts provide the genesis of all actions
    • Without actions,there can be no results
    • Right actions should result in right results
    • Action is always preferable to inaction
    • Inaction and disuse lead to decay and death
    • To get , one must first give
    • If you give nothing , you get nothing in
    • return
  • 34.
    • Lesson : You have a right on action only - never on the results.
    • Therefore : Perform action (do your duty) to the best of your ability, for the good of maximum and not for what is meant for me in it?

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