Presented the Habits of Managing Stress to nourish the Leadership Excellence

1. STRESS
MANAGEMENT
In the present corporate world, living the market economy society,
being working under pressure is a normal part of life for every
person.
Practically living under moderate stress can be useful drive that
helps you take action, feel more energized and get results.
But if you live under continuous stress, Stress can cause mental
health problems, and make existing problems worse.
If you often struggle to manage feelings of stress, you might develop
a mental health problem like anxiety or depression.
You might find coping with the day-to-day symptoms of your mental
health problem, as well as potentially needing to manage
medication, heath care appointments or treatments, can become
extra sources of stress.

2. All these challenges are inevitable . Every professional whether he is
working in manufacturing or service sector has to face these challenges.
The level of external stress is not in our hands.
But how we are responding to the external challenges decides the way of
our life.
All the successful persons , entrepreneurs, business leaders, political people
are leading their life by understanding and managing their self as well as
understanding and managing the society requirements.
Global
Challenges
• External Competition
• Knowledge Mgmt
• Quality of Service
• Calculated Risks
• Fluctuating Targets
• Energy 24/7
• Technology changes
• Social Perceptions
• Digital Distraction
• Economic Ambiguity
• Stress Management

3. What is Stress?
Imbalance between demands of life and
resources leads to STRESS
a state of mental or emotional strain or tension
resulting from adverse or demanding
circumstances.
Stress can affect you both emotionally and physically, and it can affect the way
you behave.
Personal issues like • illness or injury • pregnancy and becoming a parent •
bereavement • long-term health problems
Friends and family issues like • getting married or civil partnered • going
through a break-up or getting divorced • difficult relationships with parents,
siblings, friends or children
Employment and study issues like • losing your job • long-term unemployment •
retiring • exams and deadlines • difficult issues at work • starting a new job
Housing problems like • poor housing conditions • moving house • problems
with neighbors and also worry about money or benefits or debts also.

4. PRESSURE
TENSION
STRAIN
STRESS
SYMPTOMS
BEHAVIOURS
DISEASE
Continuous pressure leads to tension and strain causes
stress , which the behavioral changes and symptoms
like :
• Irritable, aggressive, impatient
• Over-burdened felling
• Anxious, nervous or afraid of situations
• Neglect the things or prefer to spend alone
• Uninterested in life and any functions
• No sense of humor in gatherings
• Worried about your health and fitness
• Unable to enjoy with others and self also
STRESSORS
• School
• Work
• Family
•Relationships
•Legal
•Finances
• Health
•Environment
•Living Conditions

5. Influencing factors at work
BOSS :Burn Out Stress Syndrome - More Work Load
ROSS: Rust Out Stress Syndrome - Not Enough Work
Feelings of stress are normally happening in your
life which involve:
Being under lots of pressure
Facing big changes
Worrying about something
Lack of control over the situations
Responsibilities that you're finding difficult
Not having enough Work
No expected change in your life.
• Unclear Job descriptions
• Poor conflict management
• Role Ambiguity
• Communication Gaps
• Skill Gaps
• Poor House keeping
• Urgent deadlines – No SMART
• Unexpected Long Hours
• High Expectations
• Resistance to Change
• Superior Attitude
• Problems with coworkers
• Lack of Team work
• Non Planning jobs
• Humiliation at work

6. Central Nervous and Endocrine Systems
• CNS is in charge of your “fight or flight” response.
• The CNS instantly marshaling all resources to the cause by release
adrenaline and cortisol.
•The stress response begins above your shoulders.
• The Amygdala sends a threat message to the hypothalamus, which in
turn tells the Central Nervous System to protect you from attack.
•The pituitary gland also releases thyroid-stimulating hormone, which
stimulates the thyroid gland to produce thyroxin.
•Thyroxin increases the metabolic rate, raises blood-sugar levels, and
increases respiration, heart rate and blood pressure — all essential to a
quick burst of activity.
•Blood vessels constrict during the stress response, which makes it
harder for the heart to pump blood.
•High blood pressure from constricted vessels and increased cortisol &
thyroxin will intensify the inflammation and arterial plaque buildup,
which leads to Hypertension

7. Respiratory and Cardiovascular Systems
• During the stress response, breathe faster and heart
pumps faster to distribute oxygen and blood quickly to
body
• Give more strength and energy for action.
•Frequent or chronic stress makes your risk of
hypertension & Heart
Immune System
Stress stimulates the immune system.
It helps you heal wounds.
People under chronic stress are more susceptible
to viral illnesses like influenza and the common
cold.

8. Digestive System
• Under stress, liver produces extra
blood sugar (glucose) to boost energy.
• Unused blood sugar is reabsorbed by
the body.
• This extra glucose increase risk type 2
diabetes.
• You might experience nausea,
vomiting, or a stomachache.
Muscular System
Under stress, You’ve probably felt your
muscles tighten up and release again once
you relax.
If you’re constantly under stress, your
muscles don’t get the chance to relax.
Tight muscles cause headaches, back and
shoulder pain, and body aches.
Overproduction of digestive acids can lead to painful acid reflux (heartburn).
Underproduction of digestive acids means your stomach has limited digestive
power.
Less stomach acid will leave the food in the system so long that it ferments
rather than digests. This can produce bloating, create inflammation of the
intestinal tissue and reduce the overall absorption of nutrients.

9. Reproductive System
• For men stress produce more testosterone , which may
increase sexual arousal in the short term.
• If stress continues for a long time, a man’s testosterone levels
begin to drop.
• That can interfere with sperm production and cause erectile
dysfunction or impotence.
• For women, stress can affect the menstrual cycle like irregular
or no menstruation, or painful periods.
Progesterone is a crucial hormone for fertility in women.
It nourishes the lining of the uterus to support the implantation of an
embryo and sustain a pregnancy.
It’s also a key ingredient in the creation of cortisol in the adrenal glands.
When the body demands large amounts of cortisol, its total amount of
progesterone can diminish, leading to low libido and possible infertility.

10. Behavioral changes of the person like
• finding it hard to make decisions
• avoiding situations that are troubling you
• snapping at people
• biting your nails
• picking at your skin
• unable to concentrate
• eating too much or too little
• smoking or drinking alcohol more than
usual
• restless, like you can't sit still
• feeling tearful or crying
There after , your body functions and
metabolism will disturb , causing the health
problems.
Stress =
Outside Pressure / Inner Coping Ability

11. Pyramid of Mastery
Physical Body
Energy & Emotions
Relationships & Time
Knowledge & Skills
Career & Finance
Spirituality
Emotion
Energy in Motion
Ego
Energy Goes
Knowledge Develops Mind
Spirituality Develops Energy
To lead a successful life , a personal should
maintain the balance between Self
Management, Professional Management
,Social Management and Spiritual
Management.
We have prefer the peaceful progress rather
than the stressful success. The habits of our
life decides the level of coping abilities. To
lead a successful harmonious life, we have to
develop the professional competencies and
personal coping skills.

12. • Ease of Adrenaline
• Burn the Calories – 30 Min / day
• Go for a Walk, Dance & Exercise
• Use Stairs & Prefer to move timely
• Take Breaks for reenergize
• Don't sit for long hours
• Enjoy the Efforts- With Nature
Health & Wellness
Health is a state of complete physical,
mental and social well-being and not
merely the absence of disease or
infirmity.”
Your mental attitude takes toward your
goals when it comes to living a healthier
lifestyle. We all need some kind of
physical movement to stay stress-
resilient, whether it’s walking, biking,
doing yoga or shooting hoops.
Exercise also produces positive
mood elevators (endorphins and
serotonin) and breaks down cortisol in the
bloodstream. Moderate Physical activity is
important for reducing stress levels and
preventing some of its damaging effects
on the body .

13. Good nutrition is one of the keys to a
healthy life. You can improve your
health by keeping a balanced diet. You
should eat foods that contain vitamins
and minerals. This includes fruits,
vegetables, whole grains, dairy, and a
source of protein.
Rather than frying meat - Try eating fish at
least once a week. Reduce any extra
fat. This includes butter on bread, sour
cream on baked potatoes, and salad
dressings.
Eat plenty of fruits and vegetables with
your meals and as snacks. Staying
hydrated is important for good health.
Drink zero- or low-calorie beverages,
such as water or tea.
Sweetened drinks add lots of sugar and
calories to your diet. This includes fruit
juice, soda, sports and energy drinks,
sweetened or flavored milk, and
sweetened iced tea.
• Take Small Portions
• Avoid Restaurants
• Prefer Vegetables
• Prefer Omega 3 – Nuts,
seeds, fish
• Feel the taste while eating
• Accept the signal of your
body
• Avoid Emotional Eating
• Avoid Energy drinks
• Prefer Dark Chocolate
• Have a water bottle always
• Do Not Skip Breakfast & Lunch
• Don't Eat Lunch at your Desk
• Have Lunch with staff if possible
• Get Enough Sleep : 7 Hours
Nutrition for Health

14. • Equalizing one’s Inhalation and Exhalation
• Controlling the Senses , Mind and Self
• Giving Up Anger, Jealous and Hatred
• Breath deep and calm all the time
• Develop a Good Posture
• Meditation / Prayer Practice
• Listen to your Favorable Music
• Connect with Nature & Devine
Inner Engineering
Your inner transformation that deepens your perception, bringing
about a dimensional shift in the way you look at your life, your
work, and the world that you experience.
Yoga, Meditation and Prayer helps you to
•Maintain high energy and alertness throughout the day
• Eliminate stress, fear and anxiety
• Improve communication and inter-personal relationships
• Enhance mental clarity, emotional balance & productivity
•Find relief from chronic ailments such as: allergies, insomnia,
hypertension, obesity, diabetes, back pain, asthma, migraine,
depression, menstrual issues, thyroid problems, gastrointestinal
diseases, etc.
• Achieve inner peace, joy and fulfillment

15. Laughing boosts the secretion of Endorphins &Serotonin. Reduce the
secretion of Cortisol. Stimulates the Blood Circulation &Helps to relax your
Muscles
Take a day off from your busy life and just enjoy being you! Your interference in
others business should be within the limits. Before promising any thing, think
twice about the possibility of that matter with you. If you feel that you cannot
help them , express your inability and so no to them without any hesitation.
Otherwise, if you fail to keep your promising , the relationships will damage.
Your participation in Family functions and Social Gatherings facilitates the moral
support and gives you relief from busy works. Volunteering activities also boosts
your energy for joining the regular works in the next day.
• Give your time to Family
• Timely help to Relatives & Friends
• Don’t express your anger – explain
• Don’t interfere in others business
• No hesitate to say no
• Attend for social gatherings
• Take time for a vacation &Week Offs
Family & Friends

16. Time
Management
Better time management helps for Better
Productivity at work. Disciplined life and
focused activities paves the way to do the
works in time . In-time completion of
works boosts your happiness and energy .
Failure of Time management gives the
shocking results and dangerous outcomes
in in your day to day life. Give priority to
the works of urgent and important. You
have to avoid the non relevant works and
not important activities.
Your Commitments should be within the
limits of your resources ,skills , energy and
availability of time. Try to eliminate the
disturbances and interruptions of other
people. Habituate yourself for doing the
work in a systematic way with proper
delegation of routine works .
All these techniques helps you to have
time to enjoy with your family and friends.

17. Career & Finance
Management
Every one needs Support at work with your line manager, peers, superiors and union
representatives. To manage your career , with a continuous progress , you have to plan the
things, give and get the support . Regular updating and mindful working gives you pleasure
while doing work.
Always avoid the useless talks, futile controversies, finding faults, emotional exhaust etc in
your life and work life. Your financial planning effectiveness influence the smooth functioning
of life. We have to plan according to our priorities and needs . Our purchasing habits should
be based on our needs and requirements to lead peaceful living. We should not compare and
follow others while purchasing and spending the money.
• Be clear about tasks
• Be clear about expectations
• Share with your boss
• Delegate regular works
• Update yourself with direction
• Run your own Race
• Practice your skills
• Read Magazines, articles
• Learn something every day

18. Spiritual Pills for
Stress Management
• Be Helpful & Be Empathetic
• Be Friendly But not Personal
• Give Credit to Others
• Affectionately help others without expecting
• Frequent attack of Smiling & Joy with Others
• Habit of Appreciating everything you have
• Listen when someone is hurting
• Breath deeply when some one criticize you
• Build a temple of Peace in your Heart
If you practice the techniques of Karma Yoga, Gnana Yoga , Raja Yoga, Bhakthi
Yoga as Sri Krishna described in Bhagavadgita, your life style is being under
pleasure and peace .
Habits of sharing and caring others , working without expecting the personal
agendas , continuous learning and updating your skills , Mindful Calmness and
Spending Silence , Prayer or Meditation helps you to maintain work life balance
without any stress in day to day activities.

19. M. GOPI
HRD Professional
Management Trainer
Feel free to contact me
8099510258,
7702993823
gopiemhr@gmail.com
gopiemhr@yahoo.co.in
The Body Achieves
What the Mind
Believes?
Thank You