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Stress management
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- 2. Stress Stress is definedas “a state of psychological and physiological imbalance resulting from the disparity between situational demand and the individual's ability and motivation to meet those needs.”
- 3. Kinds Of Stress •Personal Stress 1. Family Stress Family stress may arise from conflict of idea or relationships with spouse, children, parents, friends. 2. Health related stress This may be a result of undetected health problems 3. Society related stress Society related stress occurs due to the influence of society on an individual. Here friends, colleagues and neighbors are the influencing factors
- 4. • Work relatedstress Work related stress relates to the working environment and policies of the organization 1. Organizational stress The stress resulting from the conflict of organizational goals with personal goals is called organizational stress 2. Job stress Stress that occurs due to lack of resources or scarce resources at the workplace is called job stress.
- 5. Common Sources ofWork Stress • Low salaries. • Excessive workloads. • Few opportunities for growth. • Work that isn't engaging or challenging. • Lack of social support. • Not having enough control over job-related decisions. • Unclear performance expectations.
- 6. Major causes ofstress Major Causes of Stress Career Concern Role Ambiguity Rotating work shift Role conflict Occupational demands Lack of participation in decision making Work overload Work under load Poor working condition Inter personal and inter group conflict Organizational change
- 7. Career Concern: Ifan employee feels that he is very much behind in the corporate ladder, then he may experience stress. Role Ambiguity: It occurs when the person doesn't know what he is supposed to do, on the job. His tasks and responsibilities are not clear.
- 8. Rotating Work Shifts:Stress may occur in those individuals who work on different work shifts. That may create problems in adjusting to the shift timings, and it can affect not only personal life but also family life of the employee. Role Conflict: It takes place when people have different expectations from the person performing a particular role. It can also occur if the job is not as per expectation, or when a job demands a certain type of behavior that is against the person's moral values.
- 9. Occupational Demands: Somejobs are more demanding than others. Jobs that involve risk, and danger are more stressful. Lack of Participation in Decision-making: Many experienced employees feel that management should consult them on matters affecting their jobs.
- 10. Work Overload: Excessiveworkload leads to stress as it puts a person under tremendous pressure. Work Under load: In this, case, too little work or very easy work is expected on the part of the employee. Doing less work or jobs of routine and simple nature would lead to monotony and boredom, which can lead to stress.
- 11. Poor Working Conditions:Employees may be subject to poor working conditions. It would include bad lighting and ventilation, unhygienic sanitation facilities, excessive noise, and dust, presence of toxic gasses and fumes, inadequate safety measures, etc. All these unpleasant conditions create physiological and psychological imbalance in humans thereby causing stress. Lack of Group Cohesiveness: Every group is characterized by its cohesiveness, although they differ widely in its degree. Individuals experience stress when there is no unity among work group members. There are mistrust, jealousy, frequent quarrels, etc., in groups and this lead to stress to employees.
- 12. Interpersonal and IntergroupConflict: These conflicts take place due to differences in perceptions, attitudes, values and beliefs between two or more individuals and groups. Such conflicts can be a source of stress for group members. Organizational Changes: When changes occur, people have to adapt to those changes, and this may cause stress. Stress is higher when changes are significant or unusual like transfer or adoption of new technology.
- 13. The main causesof stress outside work or organization: Causes of Stress out side work Civic Amenitie s Life Changes Cast and Religious conflict Technolo gical change Career Changes
- 14. Civic Amenities: Poorcivic amenities in the area in which one lives can be a cause of stress. Inadequate or lack of public facilities like improper water supply, excessive noise or air pollution, lack of proper transport facility can be quite stressful. Life Changes: Life changes can bring stress to a person. Life changes can be slow or sudden. Gradual life changes include getting older, and abrupt life changes include death or accident of a loved one. Sudden life changes are highly stressful and very difficult to cope.
- 15. Caste, and ReligiousConflicts: Employees living in areas, which are often prone to conflicts among people based on differences seen in their race, caste and religion do suffer more from stress. In the case of a religion, the minorities and lower- caste people (especially in India) are subject to more stress.
- 16. Technological Changes: Whenthere are any changes in technical fields, employees are under the constant fear of losing jobs or need to adjust to new technologies. It can be a source of stress. Career Changes: When a person suddenly switches to another job, he is under stress to shoulder new responsibilities adequately. Under-promotion, over-promotion, demotion and transfers can also cause stress.
- 17. Effects of stress Commoneffects of stress on your body Headache Muscle tension or pain Chest pain Fatigue Stomach upset Sleep problems
- 18. Common effects ofstress on your mood Anxiety Restlessness Lack of motivation or focus Irritability or anger Sadness or depression Common effects of stress on your behavior Drug or alcohol abuse Tobacco use Social withdrawal
- 19. Manage Stress Track yourstressors. Keep a journal for a week or two to identify which situations create the most stress and how you respond to them. Record your thoughts, feelings and information about the environment. Did you raise your voice? Get snack or Go for a walk. Get some support. Accepting help from trusted friends and family members can improve your ability to manage stress.
- 20. Develop healthy responses.Exercise is a great stress-buster. Yoga can be an excellent choice, and any form of physical activity is beneficial. Also make time for hobbies and favorite activities. Whether it's reading a novel, going to concerts or playing games with your family.
- 21. Establish boundaries. Intoday's digital world, it's easy to feel pressure to be available 24 hours a day. Establish some work- life boundaries for yourself. That might mean making a rule not to check email from home in the evening, or not answering the phone during dinner etc.
- 22. Take time torecharge: this recovery process requires “switching off” from work by having periods of time when you are neither engaging in work-related activities, nor thinking about work. Don't let your vacation days go to waste.
- 23. Learn how torelax. Techniques such as meditation, deep breathing exercises and mindfulness can help melt away stress. Start by taking a few minutes each day to focus on a simple activity like breathing, walking or enjoying a meal.
- 24. Talk to yoursupervisor. Healthy employees are typically more productive, so your boss has an incentive to create a work environment that promotes employee well-being. Start by having an open conversation with your supervisor.
- 25. Burnout Burnout may beas a result of excessive stress but they do not mean the same thing. Burnout is a cycle of negative emotions, paralysis and withdrawal. It is the body’s response to putting too much effort into something without taking in what you require to restore yourself. It is mental, emotional and physical exhaustion that leads to diminished interest in performing tasks. Burnout is related to the work place where a person feels overworked, underpaid, unrecognized, confused, etc.
- 26. Burnout · The person’semotions are blunted · It makes one lose motivation, ideals, and hope · It leads to depression · Its primary damage is emotional Stress · The person’s emotions are over reactive · It leads to loss of energy · It leads to anxiety disorders · Its primary damage is physical
- 27. Symptoms of burnout •Irritability • Self criticism • Anger • Fatigue • Feeling of urgency • Absenteeism
- 28. Work Life Balance Work–lifebalance is a broad concept including proper prioritizing between “work” (career and ambition) on one hand and “life” (Health, pleasure, family and spiritual development) on the other.
- 29. Measures to achievework life balance • Discourage employees from working late • Take a regular employees satisfaction survey that can identify the fit falls in the work pattern • Provide a vacations and encourage employees to take breaks • Provide opportunities like work from home, flexi times
- 30. Benefits from worklife balance Achieving a work life balance benefits both employers and employees while the employers get the benefit of productive and active employees, the employees feel secure and loyal. It also improves confidence, focus, self esteem, and loyalty among the employees.
- 31. Strategies for copingwith stress prioritize work In order to do your job effectively and to the best of your ability it helps to prioritize your tasks. Planning your day ensures you meet company goals and deadlines, and it helps keep you in line with what is expected from you by management. Delegate work Some individuals prefer doing all the work themselves. This adds to their stress. They should learn to delegate routine work to others.
- 32. Humour Everybody loves tolaugh. But laughter is actually a stress fighter. It helps us release tension, gets our minds off of our troubles and it also causes physiological changes in the body that are similar to the changes we experience when we exercise. Relaxation breathing Research shows that slow, deep breathing – exhaling slowly is particularly important – lowers the heart rate and blood pressure, and has other effects that help people to feel calmer and more focused. Relaxation breathing is easy to learn and can be can be done almost anywhere.
- 33. Exercise Exercise and otherphysical activity produce endorphins— chemicals in the brain that act as natural painkillers—and also improve the ability to sleep, which in turn reduces stress. Diet B vitamins are an important part of a healthy diet and can help to reduce stress. Even keep lower blood pressure level. sleeping High stress levels can make sleeping more difficult. They can even lead to sleep disorders. At the same time, getting a good night's sleep can help reduce the effects of stress
- 34. Meditation Meditation May ReduceStress and Improve Health. A simple technique practiced for as few as 10 minutes per day can help you control stress, decrease anxiety, improve cardiac health, and achieve a greater capacity for relaxation.
- 35. Yoga Yoga poses aregood exercise and can help loosen up the tense muscles in your body. The areas of the body that tend to carry the most stress are the neck, shoulders, and back. But other parts of the body (like the face, jaw, finger) also can benefit from simple yoga stretches.
- 36. spirituality Many people findthat having a spiritual or religious practice helps with stress management. Having a spiritual side can give a person a boost by allowing reliance on God or a higher power and surrendering worries and troubles, rather than holding on so tightly to stress.
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