Wishing all stress managed life, as stress free life is not prevailing in social-working life.

2. WHAT IS STRESS?
A. In a Medical or Biological context Stress is Physical, Mental or
Emotional factor that causes bodily or mental tension.
B. Stress is the reaction people have to excessive pressures or other type
of demand placed upon them. It rises when they worry that they can’t
cope.
C. Stress is “Wear and Tear” our minds and bodies experiences as we
attempt to cope with our continually changing environment.
D. “The only person without stress is dead person” . Hans Selye (Father of
Stress Research)
E. Flight or Fight Attitude develops
F. Stress is the body’s response to any physical or emotional change in
life.

3. S=P>R

4. STRESS FEELINGS
 Worry
 Tense
 Frightened
 Elated
 Depressed
 Anxious
 Anger
 Tired

5. TYPES OF STRESSORS
1. External
2. Internal

6. EXTERNAL STRESSORS
 Physical Environment
 Social interaction
 Organizational
 Major life event
 Daily hassels

7. PHYSICAL ENVIRONMENT
- Noise
- Bright Lights
- Heat
- Confined spaces

8. SOCIAL INTERACTIONS
- Rudeness
- Bossiness
- Aggressiveness by others
- Bullying

9. ORGANIZATIONAL
- Rules
- Regulations
- Deadlines

10. MAJOR LIFE EVENTS
- Birth
- Death
- Lost of job
- Promotion / demotion
- Marital status change
- Children behavior / disobedience
- Loss of money / burglary / stock market loss etc.
- Property loss in natural calamity

11. DAILY HASSLES
- Commuting
- Misplaced things / docs
- Mechanical or electrical or electronic breakdown

12. INTERNAL STRESSORS
- Lifestyle choices
- Negative self talk
- Mind trap
- Personality traits

13. LIFE STYLE CHOICES
- Tobacco / drugs / Alcohol / caffeine
- Lack of sleep
- Comparison with others for house/white goods/ ornaments/ dresses
- Overload schedule

14. NEGATIVE SELF-TALK
- Pessimistic thinking
- Self criticism
- Over analyzing

15. MIND TRAPS
- Unrealistic expectations
- Taking things personally
- All or nothing thinking
- Exaggeration
- Rigid thinking
- Comparison of look of self with others

16. PERSONALITY TRAITS
- Perfectionists
- Workaholics

17. TYPE OF STRESS
1. Positive stress
2. Negative stress

18. POSITIVE STRESS
1. Enable concentration
2. Spurring motivation
3. Increase performance
4. Energies you into action
5. Stimulation to cope with the challenges
6. Give sense of urgency for threatening situation

19. NEGATIVE STRESS
1. Headache
2. Digestive problem
3. Insomnia and ulcers
4. Prolong stress affects on physical, mental and spiritual health
5. Loss of concentration and motivation
6. Reduce effectiveness
7. Physical, mental and behavioral problem

20. ENDOCRINE SYSTEM RESPONSES
- Increase pupil dilation
- Perspiration
- Increase heart rate and blood pressure
- Rapid breathing
- Muscle tenseness
- Increased mental alertness

21. ADAPTION SYNDROM
1. Alarm response
2. Adaption
3. Exhaustion

22. ALARM RESPONCE
- FIGHT or FLIGHT response, immediate action

23. ACUTE SHORT TERM STRESS PREPARES F OR F

24. ADAPTION PHASE
- For prolong stress body prepare for response
- Increase blood sugar level
- Fatigue
- Concentration lapses
- Appetite changes / eating disorder – too much or too less
- Irritability and lethargic approach – this results into stress turns into
negative

25. EXHAUSTION
- For chronic stress situation person goes into exhaustion stage
- Illness and collapse
- Progressive mental and physical exhaustion
- Physical and mental breakdown

26. SYMPTOMS OF STRESS
1. Physical symptoms ( sleep pattern change, fatigue, digestion change,
loss of sexual drive, headaches, aches and pain, fainting, sweating and
trembling, tingling hands and feet, breathlessness, missed heartbeats)
2. Mental symptoms (lack of concentration, memory lapses, poor decision
making, confusion, disorientation, panic attacks)
3. Behavioral symptoms (Appetite change, increase intake of
alcohol/drugs/smoking, restlessness, fidgeting, nail biting etc.)
4. Emotional symptoms (Bouts of depression, impatience, fits of rage,
tearfulness, deterioration of personal hygiene and appearance)

27. COST OF STRESS FOR ORGANISATION
- 80% of modern diseases have their origin in stress
- In UK 40 millions working days per year are lost directly from stress
related illness
- Increase absenteeism
- Lower and poor quality of output
- Unsatisfied customer
- Attrition rate goes high

28. STRESS MANAGEMENT TECHNIQUES
 Change your thinking
 Change your behaviour
 Change your lifestyle

29. CHANGE YOUR THINKING
- Re-framing
- Positive thinking

30. CHANGE YOUR BEHAVIOUR
- Be assertive
- Get organized
- Ventilation
- Humour
- Diversion and distraction

31. CHANGE YOUR LIFESTYLE
- Diet
- Smoking and alcohol
- Exercise
- Sleep
- Leisure and relaxation

32. ALTERNATIVE WAY TO DEAL WITH
- Counseling
- Medicine
- Relaxation
- Meditation
- Massage
- Yoga
- Acupuncture
- Floatation
- Hypnotherapy
- Biofeedback
- Religious therapy

33. ACTION PLAN
- I will address stress quickly
- A B C therapy (Awareness – Balance – Control)
- I will keep at least one ventilator (tested and trusted) and go regularly
when needed
- I will smile and make other smile
- No problem is bigger than my happiness
- Jo mera hai vo jave nahi aur jave wo mera nahi
- Maru dharyu thai to hu khush na thai to tu (ishwar) khus.
- Life is too short, why to spend on sorrow and grief,
- List down what you will do from tomorrow regularly for making life
joyful and managed stress in life.