Stress can be caused by stressors in the environment and manifests physically, mentally, and emotionally. There are four main types of stress: general stress, cumulative stress, acute traumatic stress, and post-traumatic stress. The body's stress response is known as the general adaptation syndrome, which has three stages: alarm reaction, resistance and adaptation, and exhaustion. Effective stress management techniques include exercise, relaxation, meditation, yoga, spending time with friends/family, adopting a healthy lifestyle, and setting achievable goals. Physical symptoms of stress are both short-term like increased heart rate and sweating and long-term like insomnia and illness. Behavioral indicators can negatively impact work performance.

1. Stress
&
Its Management
By
Ms Neha Bhatt

2. UNDERSTANDING STRESS
 Stressors - events or environmental stimulus
that cause a person to feel tense or aroused
 Stress - physical, mental, and/or emotional
strain resulting from stressors
 Eustress v. Distress

4. Four type of stress
General stress
• Everyone has this kind of stress
• It resolves itself within a day or two
• No intervention is necessarily required
 Cumulative stress
• Stress builds up in your body
• It becomes more difficult to alleviate your
symptoms
• Serious physical symptoms & mental distress

5. Four types of stress
 Acute traumatic stress
• Critical incident stress
• Produces considerable psychological distress
• A normal reaction to abnormal events
 Post traumatic stress
• Severe stress produced by severe
psychological trauma

6. GENERAL ADAPTATION SYNDROME
• The automatic physiological stress effects on
the body is known as the General Adaptation
Syndrome (GAS):
GAS has three stages:
1. The Stage of Stress Alarm Reaction
2. The Stage of Stress Resistance
3. The Stage of Stress Exhaustion

7. GENERAL ADAPTATION SYNDROME
Stage I –Alarm reaction
 The fight or flight response
it decreases the effectiveness of immune
system which makes you more susceptible to
illness

8. GENERAL ADAPTATION SYNDROME
Stage II-Stage of resistance and adaptation
 If stress continues ,the body adapts to the
stressors it is being exposed to

9. GENERAL ADAPTATION SYNDROME
Stage III-Stage of exhaustion
Stress persists for a long time
The body’s resistance may be reduced or
collapse quickly

11. STRESS MANAGEMENT
Effective techniques to cope with stress
• Exercise
• Relaxation techniques
• Autogenic training ( desensitization relaxation
techniques)
• Biofeedback
• Imagery
• Tai chi ( series of movement performed in a
slow focused manner accompanied by deep
breathing.)

12. STRESS MANAGEMENT
• Meditation techniques
• Qigong ( form of exercise includes coordinated
body posture, movement , breathing , &
meditation)
• Yoga
• Support system
• Organizational skill

13. Stress Management Strategy
#1: Avoid unnecessary stress
• Learn how to say “no”
• Avoid people who stress you out
#2: Alter the situation
• Express your feelings instead of bottling them
• Be willing to compromise
• Be more assertive.
• Manage your time better

14. Stress Management Strategy
#3: Adapt to the stressor
• Reframe problems
• Look at the big picture
• Adjust Your Attitude
• Focus on the positive

15. Stress Management Strategy
#4: Accept the things you can’t change
• Don’t try to control the uncontrollable
• Share your feelings
• Learn to forgive.

16. Stress Management Strategy
#5: Make time for fun and relaxation
• Go for a walk.
• Spend time in nature.
• Call a good friend.
• Sweat out tension with a good workout.
• Write in your journal.
• Take a long bath.

17. Stress Management Strategy
#5: Make time for fun and relaxation
• Light scented
candles.
• Have warm cup of
coffee or tea.
• Play with a pet.
• Work in your garden.
• Get a massage.
• Go for a good book.
• Listen to music.
• Connect with others
• Keep your sense of
humor
• Watch a comedy

18. Stress Management Strategy
#6: Adopt a healthy lifestyle
• Exercise regularly
• Eat a healthy diet
• Reduce caffeine and sugar
• Avoid alcohol, cigarettes, and drugs
• Get enough sleep

19. Stress Management Strategy
#7: Goal Setting
•Break major projects/tasks down into
achievable goals.
•Set milestones for goal achievement.
•Track progress toward goal
accomplishment.
•Reward yourself for progress

20. SHORT TERM PHYSICAL SYMPTOMS
 Dry mouth
 Cool skin
 Rapid breathing
 Faster heart rate
 Cold hands & feet
 Tense muscle
 Increasing sweating
 Feeling of nausea
 Butterflies in your stomach
 Diarrhea
 A desire to urinate

21. LONG TERM PHYSCIAL STRESS
SYMPTOMS
• Insomnia
• Change in appetite
• Sexual disorder
• Aches & pain
• Frequent cold
• Feeling of intense & long term tiredness
• Prone to illness

22. BEHAVIOURAL STRESS SYMPTOMS
• These symptoms will have a negative effect on
your performance
• Make you accident prone
• Causing you to be forgetful
• Neglect your appearance
• Poor judgment
• Increase absenteeism