3. Keeping All Your Balloons in the
Air
Managing Stress
By
Capt Dr. satish k sharma
4. Some examples of stress
• Rashtriya Rifles
jawan shoots
five colleagues
before killing
self in Kashmir
5. 13th January 2014
• A CRPF jawan posted at
the Ram Janmabhoomi-
Babri Masjid site shot
himself with his service
rifle on Sunday
morning. Many jawans
deployed at the disputed
site are reported to be
suffering from
depression due to
stressful working
conditions.
9. What is Stress?
• Researchers define stress as a physical,
mental, or emotional response to events
that causes bodily or mental tension.
• Simply put, stress is any outside force
or event that has an effect on our body
or mind.
16. How many hats do you wear?
• Personal
• Work Related
17.
18. Pressures of today's world
• Perfection
• Job satisfaction/ career tensions
• Transfers
• Gadgets
• Technology
• Relationships
• Health
19.
20. Some mantras
• Rome is not built in a night
• No alternative to hard work
• There is no short cut to success
• Bad man is better than bad image
• Think before act always
• Kary karen , fal ki ichha na karen
• A man is known by his compony
• don’t put off your hobbies
• be courteous , humble
• keep smiling face
21. How Can We Manage Stress?
Live with an Attitude of Gratitude
Be Grateful for what you have.
24. TIME IS MONEY /समय धन है.
• You can make money; you can’t make
time.
• An inch of gold cannot buy an inch of
time (Chinese proverb).
• समय पर कायय नह ीं करने से व्यक्ति लाभ और
उन्नति से कोसों दूर हो जािा है | ~ बाबा फर द
25. Time Management
• Get organized
• Get structured
• Set short term goals
• Set long term goals
• Use a planner:
– daily schedule and “To Do” list
26. Dividing your 24 Hrs.
• 8 hrs – Work
•8 hrs – Sleep
•8hrs - Leisure
29. Time Waste , Why ?
• Ignorance of the value of time
• Late arrival to work or meetings
• Failing to prioritize
• Failing to delegate
• Unnecessary interruptions
30. Steps to Managing Your
Time
1. Set goals
2. Make a schedule
3. Revisit and
4. Revise
35. • Breathing: practice deep breathing
• Progressive muscle relaxation
• Guided Imagery
• Meditation
• Tapes, CDs etc.: Either something
structured (commercial) or soothing
music
• Choose and schedule it in
Relaxation
36. Cognitive (Thoughts)
• Pay attention to what you say to
yourself
• Identify negative thinking and
irrational beliefs
• Negative thinking leads to stress and
anxiety
• Teach thought-stopping techniques
• Teach affirmations
• Be a better listener
37. One negative thought
leads to another………..
then another………..
then another …..
Pretty soon you have ruined your entire life
40. Stress is infectious
You need to recognize it in others
before it affects the people
with whom they work !!
41. Looking for Signs of Stress
Toward colleagues
• Greets colleagues on arrival
• Has lunch with colleagues
• Maintains a friendly manner
• Asks for opinions
Toward colleagues
• Sits at work in silence
• Ignores opinions
• Becomes irritable
• Lunches alone
Normal Stressed
42. How To Reduce Stress In The
Workplace
• Set realistic goals and priorities
• Encourage good time-management
techniques
• Take short breaks after a particularly
stressful event
• Don’t procrastinate
• Know your limits,
be realistic
43. How To Reduce Stress In The
Workplace
• Learn to say "no“
• Give positive reinforcement
• Set up employee recognition programs
• Take responsibility
• Provide a sympathetic ear
• Most important, MAINTAIN A SENSE
OF HUMOR
44. Spirituality
• Faith
• Help others
• Spend quiet time
every day
• Be thankful
• Think positively
• Put your faith to
work!
45. Eating
• Cut down on sugar,
caffeine, processed
foods
• Eat nutritiously: all
food groups, especially
fresh fruits and
veggies
• Eat a little every
couple of hours or so
• Eat slowly
46. More Ideas…
• Laugh Often
• Try a New Thing
• Cry
• Get Enough Sleep
• Exercise & Fresh Air
• Build a Support System – Friends, Family
and Co-Workers
• Define the word “enough” for yourself
47. Even More Ideas
• Let go of perfectionism
• Learn to be flexible
• Relax your standards
• Focus less on pleasing others and
more on pleasing yourself
• Stay away from negative people
• Surround yourself with upbeat,
flexible and fun people.
50. • “Imagine life as a game in which you are
juggling some five balls in the air. work,
family, health, friends, and spirit - you
are keeping all of these in the air. You will
soon understand that work is a rubber
ball. If you drop it, it will bounce back. But
the other four balls-family, health, friends,
and spirit-are made of glass. If you drop
one of these, they will be irrevocably
scuffed, marked, nicked, damaged, or
even shattered. They will never be the
same. You must understand that and
strive for balance in your life.”- CEO of
Coca Cola
