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STRESS & SEVERAL MANAGERIAL TECHNIQUE TOHANDLE IT IN OUR CORPORATE & PERSONAL LIFEPRESENTED BYSRIKANTA SARKAR

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WHAT IS STRESS ????Stress is a normal physical response to events that make you feelthreatened or upset your balance in some way. When you sense danger– whether it’s real or imagined – the bodys defenses kick into high gearin a rapid, automatic process known as the “fight-or-flight” reaction, orthe stress response.

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STRESS WARNING SIGNSAND SYMPTOMSThese are of four types :1. Cognitive symptoms2. Emotional Symptoms3. Physical Symptoms4. Behavioral Symptoms

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COGNITIVE SYMPTOMS EMOTIONAL SYMPTOMS•Memory problems•Inability to concentrate•Poor judgment•Seeing only the negative•Moodiness•Sense of loneliness and isolation•General unhappiness•Irritability or short temperPHYSICAL SYMPTOMS BEHAVIORAL SYMPTOMS•Diarrhea or constipation•Chest pain•Rapid heartbeat•Loss of sex drive•Eating more or less•Sleeping too much or too little•Isolating yourself from others•Using alcohol, cigarettes,or drugs to relax

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CAUSES OF STRESSThe situations and pressures that cause stress are known as stressors.Common external causes of stress Common internal causes of stressMajor life changesRelationship difficultiesFinancial problemsChildren and familyBeing too busyPessimismLack of assertivenessPerfectionismUnrealistic expectationsInability to accept uncertainty

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EFFECTS OF CHRONIC STRESSLong-term exposure to stress can lead to serioushealth problems , including . . . .Pain of any kindHeart diseaseDigestive problemsSleep problemsDepressionObesitySkin conditions, such as eczema

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HOW TO MANAGE STRESSYou may feel like the stress in your life is out of yourcontrol, but you can always control the way yourespond. Managing stress is all about taking chargeof your thoughts, your emotions, yourschedule, your environment, and the way you dealwith problems.

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START A STRESS JOURNALA stress journal can help us identify the regular stressors in our life and the way we dealwith them. Each time we feel stressed, keep track of it in our journal.What caused your stress (make a guess if you’re unsure)How you felt, both physically and emotionallyHow you acted in responseWhat you did to make yourself feel betterUnfortunately, many people cope with stress in ways that compound the problem.UNHEALTHY WAYS OF COPING WITH STRESSoSmokingoDrinking too muchoZoning out for hours in front of the TV or computeroWithdrawing from friends, family, and activitiesoUsing pills or drugs to relaxoSleeping too muchoAngry outburst & physical violence

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LEARNING HEALTHIER WAYSTO MANAGE STRESSThe Four A’sChange the situation:1. Avoid the stressor2. Alter the stressorChange your reaction:1. Adapt to the stressor2. Accept the stressor

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AVOID THE STRESSORLearn how to say “no” – Know your limits and stick to them. Whether in your personalor professional life, refuse to accept added responsibilities when you’re close to reaching them.Avoid people who stress you out – If someone consistently causes stress in your life and youcan’t turn the relationship around, limit the amount of time you spend with that person or endthe relationship entirely.Pare down your to-do list – Analyze your schedule, responsibilities, and daily tasks.If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.”Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.

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ALTER THE STRESSOR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 don’t 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 dothe same. If you both are willing to bend at least a little, you’ll have a good chance of finding ahappy middle ground.

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ADAPT TO THE STRESSORReframe problems. Try to view stressful situations from a more positive perspective. Ratherthan fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen toyour favorite radio station, or enjoy some alone time.Adjust your standards. Perfectionism is a major source of avoidable stress. Stop settingyourself up for failure by demanding perfection. Set reasonable standards for yourself andothers, and learn to be okay with “good enough.”

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ACCEPT THE STRESSORDon’t 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.Learn to forgive. Accept the fact that we live in an imperfect world and that people makemistakes. Let go of anger and resentments. Free yourself from negative energy by forgivingand moving on.

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Moreover, you should make more time for fun and relax .HEALTHY WAYS TO RELAX AND RECHARGEGo for a walk.Call a good friend.Light scented candles.Play with a pet.Curl up with a good book.Listen to music.Watch a comedy.