3. WHAT IS STRESS ?
Every day fact of life.
Stress can be GOOD.
But Excessive
stress can be
harmful..
4.
5. The body and mind
reaction…………..
The body and mind
reaction to every day
demands and threats.
6. The body and mind
reaction to every day
demands and threats.
.
7. STRESS
It is a mismatch between
the expectations of both
individual and organisation.
Stress not only affects the
physical, Psychological and
financial balances of an employee
but also the employers as well.
8. Employees can be the
biggest asset or biggest
. liability of an
organisation
9. STRESS.
Desired results cannot be expected from
employees who are burnt out,
exhausted or stressed, as they loose
their energy, accuracy and innovative
thinking.
By this, employers may loose more
working days there by
a decrease in productivity
and increase in cost to
company
10. WHAT IS STRESS
. When we believe we are in danger,
the pituitary gland automatically sounds
an alarm by releasing a burst of adreno cortico tropic
hormone (ACTH), which in turn signals the
adrenal glands to release the “stress hormones”
adrenaline and cortisol.
These hormones, speed up reaction times, and
temporarily boost our physical strength and agility
while we decide whether to retreat or stand firm.
27. SHORT TERM
STRESSORS.
Prepares you to fight or
flee……
28. SHORT TERM
STRESSORS.
Prepares you to fight or flee……
29. SHORT TERM
STRESSORS.
Prepares you
to
fight
Or
flee……
30. LONG TERM STRESSORS.
• Which are ongoing and
continuous, when the urge
to fight or flight has been
suppressed.
31. STRESS-THREATS.
A threat of danger can be
physical, mental, or social.
A physical threat occurs when you believe that you
will be physically hurt.
A social threat occurs when you believe you will be
rejected, humiliated, embarrassed, or put down.
A mental threat occurs when something
makes you worry that you are going crazy or losing
your mind.
32. STRESS-Economic and financial
issues.
• In the UK over 13 million working days
are lost every year because of stress.
• Stress is believed to
• trigger 70% of visits
• to doctors, and 85%
• of serious illnesses .
58. Job related stress.
• Harassment, by anyone, not necessarily a person's manager
• unreasonable deadline and targets.
• lack of effective communication and conflict resolution
• lack of job security
• long working hours .Work overload.
• excessive time away from home and family
• office politics and conflict among staff
• a feeling that one's reward is not commensurate with one's
responsibility.
• working hours, responsibilities and pressures .
67. Personal Habits:
Drinking.
Smoking,
Eating too much sugar or salt, getting
overtired,
being pessimistic,
worrying about your career, dwelling on
past failures using negative self talk can
all cause stress.
92. 100% Factor
• Many of us try too hard for perfection
and are disappointed if we fall short.
• You may be just one percent off the
mark. You ignore the ninety nine
percent correct. You dwell on that one
percent, and are upset because you
were not perfect.
95. YOUR people
• The people around you also cause
stress.
• Conflict, confrontation, blaming
you, spreading rumors,
backstabbing, not fulfilling
agreements, not giving recognition
for a job well done, all cause
stress.
124. SIGNS OF STRESS
• The individual becomes
anxious about the outcomes
and is scared.
• The person feels that he has
got something to loose or
something wrong will take
place.
125. SIGNS OF STRESS
• In an anxious state the
person does not want to be
corrected or interrupted.
• He looks out for other areas
where he can forget about the
stress-causing event for a
while.
• The person becomes
• irritable and moody.
126. SIGNS OF STRESS
• During high level of Stress the
individual develops a negative
frame of mind and suffers from
low self-esteem.
• The person loose faith in his
capabilities and is afraid of the
failures.
• The individual does not have a
focused approach and is not able
to concentrate and is involved in
his own plans and thoughts.
130. Intellectual problems.
• Memory problems.
• Difficulty making decisions.
• Inability to concentrate.
• Confusion.
• Seeing only the negative.
• Repetitive or racing thoughts.
• Poor judgment.
• Loss of objectivity.
• Desire to escape or run away….
131. Organizational issues.
1. Job dissatisfaction.
2. Lower motivation.
3. Low employee morale.
4. Less organizational commitment,.
5. Lowered overall quality of work life.
6. Absenteeism, turnover.
7. Intention to leave the job,
8. Lower productivity, decreased
quantity and quality of work.
9. Inability to make sound decisions.
133. Impact on HEALTH.
Stress is now known to contribute to
heart disease; it causes hypertension
and high blood pressure, and impairs
the immune system.
Stress is also linked to strokes, IBS
(irritable bowel syndrome), ulcers,
diabetes, muscle and joint pain,
miscarriage during pregnancy,
allergies, alopecia and even premature
tooth loss.
134. Stress and anxiety.
• Anxiety is a feeling that
we commonly experience
when faced with stressful life. events.
• Anxiety can be one of the most
distressing emotions that people feel
136. Stress and anxiety.
• Behaviors:
• Avoiding situations
where experiencing
anxiety might occur
• Leaving situations when feelings of
anxiety begins to occur
• Trying to do things perfectly or trying
to control events to prevent danger
138. Stress and anxiety.
• Thoughts:
• Overestimation of
danger.
• Underestimation of your ability to
cope.
• Underestimation of help available.
• Worries and catastrophic thoughts
139. stressors that contribute to
feelings of anxiety.
• trauma (being abused, being in an
accident, war);
• illness or death,
• things we are taught .
• things we observe (an article in the
newspaper about a plane crash);
. experiences that seem too much to handle
(giving aspeech, job promotion or
termination, having a baby)
141. The questions to consider.
• How do you know when you are stressed?
• Where do you feel stress in your body?
• What do you notice about your body,
thoughts, and feelings when things are
difficult?
• How do you behave when you are feeling
stressed out?
• How do you react negatively or proactively
to stress?
142. The questions to consider.
• How do you know when you are stressed?
• Where do you feel stress in your body?
• What do you notice about your body,
thoughts, and feelings when things are
difficult?
• How do you behave when you are feeling
stressed out?
• How do you react negatively or proactively
to stress?
157. EXERCISE AND STRESS
• Try to pick an activity you enjoy.
• From a low intensity activity like
walking to a high-intensity activity
like kick-boxing, all forms of
physical exercise can be a big help.
158. EXERCISE AND STRESS
• Exercise increases blood flow to the
brain which is good for us.
Exercises also releases hormones,
and stimulates the nervous system
in ways that are good for us.
Exercise produces chemicals in the
body such as beta-endorphin, which
is proven to have a positive effect
on how we feel.
161. EXERCISE
Exercise warms and relaxes
cold, tight muscles and tissues
which contribute to stress
feelings.
• Exercise develops and
maintains a healthy body
which directly reduces stress
susceptibility.
170. Balanced DIET
• A proper balanced diet is
clearly essential, both to
avoid direct physical stress
causes via brain and nervous
system, and to reduce stress
susceptibility resulting from
poor health and condition.
171. Balanced DIET
The rule is simple and inescapable:
eat and drink healthily, and avoid
excessive intake of toxins, to
reduce stress susceptibility and
stress itself.
172. Balanced DIET
• improve diet - group B
vitamins and magnesium are
important, but potentially so
are all the other vitamins and
minerals: a balanced healthy
diet is essential.
173. Balanced DIET
• The Vitamin B Group is
• particularly relevant to
• the brain, depression and stress
susceptibility. Vitamin B1
deficiency is associated with
depression and nervous system
weakness .. B2 deficiency is
associated with nervous system
disorders and depression. B3 is
essential for protein
synthesis.healthy nervous system..
174. Balanced DIET
• Vitamin B6 is
essential for
neurotransmitter synthesis and
maintaining healthy nervous system;
• B6 deficiency is associated with
depression and dementia.
• B12 deficiency is associated with
peripheral nerve degeneration,
dementia, and depression
175. Balanced DIET
• Vitamin C is essential
• to protect against stress too: it
maintains a healthy immune
system, which is important for
reducing stress susceptibility (we
are more likely to suffer from
stress when we are ill, and we are
more prone to illness when our
immune system is weak).
176. Balanced DIET
• Vitamin D helps maintain healthy
body condition, particularly bones
and speed of fracture healing,
which are directly linked to stress
susceptibility.
177. Balanced DIET
• Adequate intake of minerals are also
essential for a healthy body and brain, and
so for reducing stress susceptibility.
178. Balanced DIET
• Processed foods are not as good
for you as fresh natural foods.
• Fresh fruit and vegetables are good
for you.
• Drink enough water.
179. Balanced DIET
• Irrespective of your tastes, it's easy these
days to have a balanced healthy diet if you
want to - the challenge isn't in knowing
what's good and bad, it's simple a matter of
commitment and personal resolve. You have
one body for the whole of your life - look
after it.
182. Drink Water.
• If you starve your body of water you will
function below your best - and you will get
stressed. Physically and mentally.
• you must keep your body properly hydrated
by regularly drinking water (most people
need 4-8 glasses of water a day).
187. 3. YOGA/DHYANA
• exercise burns up adrenaline and
produces helpful chemicals and
positive feelings.
188. 4.Deep Breathing
• This is both a short and long-term
relaxation option. For a quick way to
destress,
• take 10 deep breaths. Focus on breathing
in through your nose and out through your
mouth.
• As you exhale, imagine all of your stress
and worries flowing out of your body.
189. PranaYama.
• 1. Put your right thumb on your right nostril
• 2. Deeply inhale air using your left nostril
• 3. Close your left nostril with your right index
finger and hold breath for few seconds
• 4. Exhale through left nostril.
• 5. Do it similarly with left nostril closing right
nostril
• 6. Now inhale through left nostril, hold breath
and exhale through right nostril and do the
other way
190. Dhyana
• Sit comfortably either on chair or
in Sukhasana on the floor. Cross
your legs, clasp your fingers.
Take few deep breaths.
Relax.
Slowly close your eyes.
Do nothing. Just watch within
Watch stillness within.
Relax.
No analysis, no judgment,
nothing.
191. 5. Meditation.
• Just be a pure witness or.
Thoughts may come in between.
Just witness the thoughts.
•
Don't analyze, don't negate and
don’t energize the thought.
Allow it to pass. Let it go.
You may start witnessing the
breath in its normal flow.
192. MEDITATION
.
• In-breath, out-breath.
Just be with the Breath, just
witness.
Don't inhale or exhale
consciously.
Breath happens on its own.
Just witness the breath or
thought or silence or emptiness
within.
193. Meditation..
• Meditate for 30 to 45 minutes in
one sitting.
Feel relaxed, feel energetic, feel
fresh.
•
Close the session by slowly
opening your eyes.
Sit in silence for few more
minutes. Then come out
194. Meditation..
• See the changes in your self after
Meditation.
• After few sessions of Meditation,
you feel more relaxed, more
energetic. Further your core
potency will increase.
• You are ready to take bigger tasks.
195. 6. SLEEP AND REST
• Having a good night's sleep is vital
for a healthy mind and body.
• Napping during the day is also
healthy. It recharges and
energises, relaxes, and helps to
wipe the brain of pressures and
unpleasant feelings.
197. SLEEP AND REST
When in doubt, practice the pause.
•. When angry, practice the pause.
When tired, practice the pause.
When stressed, practice the pause.
Breathe…
Clear the mind…
View from a different perspective…
Smile…
Laugh…
Sleep…
Dream…
Even your heart needs rest.
205. Mental Techniques…..Useful to
avoid internal sources of stress,
1. Fears
. (e.g., fears of flying, heights, public
speaking, chatting with strangers at a
party).
2. Repetitive thought patterns.
3 Worrying about future events .
4 Unrealistic or perfectionist
expectations
206. Mental Techniques…..Useful to
change habitual behaviour
patterns that can lead to stress.
Habitual behavior patterns that can lead to
. stress include:
• Over scheduling.
• Failing to be assertive.
• Failing to set and maintain healthy boundaries.
• Procrastination and/or failing to plan ahead.
207. Mental Techniques.
. M - Money Management, Minimize needs, Meditation
• E - Earnest Expectations, Enjoy the work you do
• N - Avoid Negative thinking
• T - Try to be happy Today
• A - Accept and Adopt Reality
• L - Avoid Loneliness
• H - Develop good Hobbies
• E - Live in good Environment. Express yourself clearly
• A - Be Active and have positive Attitude
• L - Try to Learn more and Manage Life
• T - Have realistic Targets and Tackle one at a time
• H - Maintain Healthy life style
235. People will always throw
Stones in your path...
Now it depends on you what you
make from it..?
WALL or BRIDGE…?
You Are The Architect of
YOUR
Own LIFE...
236.
237. "You have to learn lessons
also from others mistakes,
Because you will not get
TIME to do all the
mistakes..
289. 2.TIME MANAGEMENT.
Time, and time again
To realize the value of ONE YEAR, ask a
student who failed his exams...
To realize the value of ONE MONTH, ask a
mother who gave birth to a premature baby...
To realize the value of ONE WEEK, ask the
editor of a weekly newspaper...
To realize the value of ONE DAY, ask a daily
wage laborer...
290. .
To realize the value of ONE HOUR, ask the
lovers who are waiting to meet...
To realize the value of ONE MINUTE, ask
a person who missed the train...
To realize the value of ONE SECOND, ask
a person who just avoided an accident...
To realize the value of ONE
MILLISECOND, ask the person who won
a silver medal in the Olympics...
Treasure every moment that you
have!!
292. Time is not an enemy
unless you try to kill it..
.
293. Time Management is Life
Management.
Organise your Activities.
Avoid Procrastination………
Give priority…………….
Delegate effectively………….
294. LIVE IN THE PRESENT.
YESTERDAY is history.
TOMORROW is a mystery.
TODAY is a gift. That's why
it's called the
PRESENT!!
295. LIVE IN THE PRESENT.
Life is XXX.
Yesterday is Xperience.
Today is Xperiment.
Tomorrow is Xpectation.
So use your
Xperience in your
Xperiment to achieve
your
Xpectation.
296. Worry pulls tomorrows cloud over todays bright sunshine .
%
There is more then one
chance in life for
everything. But
there is no chance of
another “LIFE"
EXPRESS n ENJOY Every
Moment....
312. 4.Accept Change.
• If you are suffering from
• work-related stress and it's
beginning to affect, or already
affecting your health, stop to think:
why are you taking this risk with
your body and mind? Life's short
enough as it is; illness is all around
us; why make matters worse?
Commit to change before one day
change is forced upon you.
315. ACCEPT CHANGE.
You have only two options in life
1) Accept
2) Change
1. Accept what you can't change.
2. Change what you can't accept.
316. STRESS MANAGEMENT.
Mental Techniques.
5. Think Differently….
1.Have realistic expectations.
2.Reframe problems.
3.Maintain your sense of humor.
4.Express your feelings instead of
bottling them up.
5.Don’t try to control events or other
people.
317. 5. Think Differently.
don't try to
control things
that are
uncontrollable -
instead adjust
response, adapt.
332. 6.forgive.
This is the most powerful aid to peace of mind. We often develop
ill feelings inside our heart for the person who insults us or
harms us.
We nurture grievances. This in turn results in loss of sleep,
development of stomach ulcers, and high blood pressure. This
insult or injury was done once, but nourishing of grievance goes
on forever by constantly remembering it.
Get over this bad habit. Life is too short to waste in such trifles.
Forgive, Forget, and march on. Love flourishes in giving and
forgiving.
333. 6.forgive.
Two children playing in a park begin to argue. One says, “I hate you!
I’m never going to play with you again!” For a few moments, they
play separately, and then they are back playing together and sharing
toys. How do children manage to be so angry one minute and best of
friends the next?
The answer is simple, -
it is more important to them
to be happy than to be right.
336. “Please forgive me.”
Many broken relationships could be restored and healed if people would admit
their mistakes and ask for forgiveness. All of us are vulnerable to faults, foibles and
failures. A man should never be ashamed to own up that he has been in the wrong,
which is saying, in other words, that he is wiser today than he was yesterday.
359. Mental Techniques
8.HUMOUR.
• Distraction is a simple effective de-stressor
- it takes your thoughts away from the
stress, and thereby diffuses the stressful
feelings
367. Mental Techniques -9 Balanced Life..
You should not base your identity merely on
your job,
income, or family, because it is risky. Due to
some unexpected
event you could lose your “precious” and due to
your one-pillar
mindset that would make you lose your identity too. In
stead
you should be living on more fronts than one. This also
makes
it possible to relate stressful things at let us say work,
against
a richer context of things in other ares of your life.
Stressful things won’t blow out of proportion.
369. Mental Techniques –
10. SHARE WITH OTHERS.
• Think really seriously
about and talk with
others, to identify the causes of
the stress and take steps to
remove, reduce them or remove
yourself (the stressed person)
from the situation that causes
the stress.
379. 11.Spirituality
“God grant me the Serenity to accept the things I cannot
change; The Courage to change the things I can; and the
Wisdom to know the difference.”
387. “Laughter and tears are both
responses to frustration and
exhaustion . . .I myself prefer to
laugh, since there is less cleaning
up to do afterward.”
-Kurt Vonnegut
388. Silence and smile two powerful
tools
Smile is the way to solve many
problems.
Silence is the way to avoid many
problems.
So always have a Silent Smile
393. 13- CRYING.
Not much is known about the physiology of
crying and tears, although many find that
crying - weeping proper tears - has a
powerful helpful effect on stress levels.
Whatever the science behind crying, a good
bout of sobbing and weeping does seem to
release tension and stress for many people.
