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  1. 1. How to cope with STRESS? HI HI HI HI ………………
  2. 2. WE WILL DISCUSS <ul><li>Diagnostic survey. </li></ul><ul><li>What is stress? </li></ul><ul><li>Why get Stressed? </li></ul><ul><li>Cost & consequence of stress! </li></ul><ul><li>Stress at work </li></ul><ul><li>How to cope with stress. </li></ul><ul><li>Autogenic exercise </li></ul>
  3. 3. STRESS & FREEDOM Stress is inversely proportional to freedom
  4. 4. STRESS DEFINED S = P > R Stress occurs when pressure is greater than resource Stress is the reaction of people to excessive pressure/demand which they cannot cope up
  5. 5. Maslow’s Pyramid Basic physical needs Safety needs Social needs Esteem needs Self actualization needs
  6. 6. Annamaya khosha Pranamaya khosha Vijnanamaya khosha Anandamaya khosha Doctrine of khosha, Taittiriya Upanishad (II,105) Stress management an Indian sight
  7. 7. Stress- Major elements Restraining force Driving force Good home life Time pressure Leisure Financial concern Job satisfaction Pets Work load Poor interpersonal relationship
  8. 8. The two sides of stress <ul><li>Positive - Motivates to face the </li></ul><ul><li>challenge. Leaves you stronger. </li></ul><ul><li>Negative - Creates harmful effects </li></ul><ul><li>on mental/physical/spiritual </li></ul><ul><li>health </li></ul>
  9. 9. The three reasons <ul><li>Environment- Economy, political threat, Technology, </li></ul><ul><li>Terrorism. </li></ul><ul><li>Organization-Unrealistic expectation, Increased </li></ul><ul><li>workload, transfers, interpersonal </li></ul><ul><li>relationship. </li></ul><ul><li>Individual- Matrimonial issues, Children, Cash flow, </li></ul><ul><li>club of 99, can‘t let it go , brain worked up </li></ul>
  10. 10. Cost of stress 80% of all the modern disease have their origins in stress . Chronic stress is 6 times more predictive of cancer and heart disease than smoking, cholesterol, or high BP . Less than 50% job satisfaction 60% of absenteeism
  11. 11. Consequences of stress Subjective effects anxiety, aggression, apathy, bad temper, low self, frustration, nervousness. Behavioral effects emotional outburst, drug use, excessive drinking and smoking , Cognitive effects Inability to decide /concentrate, mental blocks. Physiological effects BP,Sugar, sweating, difficulty in breathing, numbness Organizational effects Poor industrial relation, absenteeism, poor organization climate,high labour turn out.
  12. 12. <ul><li>High Blood Pressure </li></ul><ul><li>Diabetes, </li></ul><ul><li>Low Blood Sugar </li></ul><ul><li>High Cholesterol </li></ul><ul><li>Abdominal Fat </li></ul>the 5 dangers
  13. 13. Stress at work <ul><li>Job insecurity- </li></ul><ul><li>(M&A, Reorganization, change in management, down sizing) </li></ul><ul><li>High demand for performance, </li></ul><ul><li>(Unrealistic expectation, Increased workload, transfers, pressure to perform at peak levels) </li></ul><ul><li>Work pace culture </li></ul><ul><li>(behavioral pattern of boss , co-workers, office politics) </li></ul><ul><li>Personal / family problems </li></ul><ul><li>Job stress for women </li></ul>
  14. 14. Stress and performance Stress performance Area of Best performance Optimum stress
  15. 15. Stress levels Rank Job Stress score 1 President of USA 176 2 CEO of a corporate 108 17 Real Estate agent 73 20 Stock Broker 72 35 Insurance agent 63 42 Sales person 60 50 College professor 54 119 Economist 39 173 Accountant 31 Source-Wall street Journal.
  16. 16. Defusing Stress –employer’s role <ul><li>Conducive work environment </li></ul><ul><li>Meaningful & challenging job profile. </li></ul><ul><li>Participative & interactive work culture. </li></ul><ul><li>Flexible working hours. </li></ul><ul><li>Facilities for relaxation </li></ul><ul><li>Intermission & brakes. </li></ul>
  17. 17. <ul><li>Stress management does not mean mere removal of stressors ,but to enable human personality to develop its capability to absorb higher degree of stress by elevating its capacity . </li></ul><ul><li>We need to educate ourselves to cope up with it. </li></ul>Stress Management
  18. 18. ABC strategy on stress Awareness - Cause & reaction Balance - Between positive & negative Control - Help yourself to combat negative effects
  19. 19. First step Most of the stress we experience is self generated. Recognizing this is the first step to cope with stress
  20. 20. Coping with stress <ul><ul><ul><ul><ul><li>&quot;It's not stress that kills us, it is our reaction to it.“ </li></ul></ul></ul></ul></ul><ul><ul><ul><ul><ul><li>Hans Selye </li></ul></ul></ul></ul></ul>
  21. 21. How to minimize Stressors <ul><li>Exercise- Relaxation techniques like slow breathing , Autogenic </li></ul><ul><li>exercise , Yoga ,TM etc </li></ul><ul><li>Nutrition- Eat balanced food, whole gram, nuts, fruits, low in fat. </li></ul><ul><li>Sleep- Sleep at least for minimum 6 hours/day and wake up fresh. </li></ul><ul><li>Stimulants- Avoid alcohol, chemical stuff, medication. </li></ul><ul><li>Support Systems- Share with someone whom you can trust </li></ul><ul><li>Nurture self- Recognize your limits, focus on + points. </li></ul><ul><li>Time management- Set realistic goals, set priorities </li></ul><ul><li>plan ahead, delegation of work etc. </li></ul><ul><li>Relax- Go for a Walk, take a warm bath, hug some one etc. </li></ul>
  22. 22. Seven wonders to see , to hear ,to touch , to taste to laugh , to feel , to love The things we overlook as simple and ordinary are truly wondrous!
  23. 23. Call to action Stress costs! Stress kills! Stress must be managed! Take action.
  24. 24. Don’t worry,be happy ! Replace self criticism with self correction. Break the chain of anxiety Take professional help Do relaxation exercise at will Don’t worry,be happy !