The document addresses the stress epidemic of the 21st century, describing stress as a ubiquitous part of life that can be both beneficial and harmful. It outlines types of stress (eustress and distress), common stressors, signs of stress, and highlights the detrimental effects of stress on both individuals and organizations. The document also offers strategies for stress management, including proper diet, exercise, relaxation techniques, and the importance of time management and positive thinking.

1. STRESS MANAGEMENT.
T.James Joseph.
Kottayam.Kerala.
.

2. STRESS
EPIDEMIC OF THE 21st CENTURY.

3. WHAT IS STRESS ?
Every day fact of life.
Stress can be GOOD.
But Excessive
stress can be
harmful..

4. TAJ MAHAL-STRESS OF
SHAJAHAN,
.

5. BHAGAVAT
GEETHA-
STRESS OF
ARJUNA.

6. LAST SUPPER-STRESS OF JESUS.

8. The body and mind
reaction to every day
demands and threats.
.

9. Career and family
responsibilities will
always be demanding.
But managing stress
is all about taking charge:
of your thoughts, emotions, schedule,
and the way you deal with
problems.

10. STRESS_
EMPLOYEE_EMPLOYER
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.

11. STRESS DECREASES
PRODUCTIVITY.
Desired results cannot be expected from
employees who are burnt out, exhausted
or stressed, as they loose their
energy,
accuracy
and innovative thinking.
Loose More Working days.
Decrease in Production.
Increase in COST.

12. STRESS HORMONES
.
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.

13. STRESS
Two Types.
1.Eustress. NEGATIVE
2,DISTRESS. POSITIVE.

14. POSITIVE STRESS.
1.Enables concentration.
.
2.Increase Performance.
3.Energise you in to action.

15. NEGATIVE STRESS.
1.Loss of Motivation.
2.Reduces effectiveness.
.
3.Physical.Mental and
Behavioural Problems.

16. .
NEGATIVE STRESS
DECREASES
PRODUCTIVITY

17. STRESS
.

19. STRESS
or KISS of death..

20. STRESS
Stress can
be the spice of
life or KISS
of death..

21. Our goal is not to eliminate
stress but to learn how to
manage and use it to help us.
.

22. STRESSORS.
• External stressors.
• Internal stressors.

23. EXTERNAL STRESSORS.
Climate,
Relationship problems,
Disasters,
Working conditions….

24. INTERNAL STRESSORS.
Health Problems…..
Mental Problems……
Personal habbits…

25. STRESS.
• Your work can be a
source of both external

26. STRESSORS.
• LONG TERM.
• SHORT TERM.

27. Fight or Fleee
Short-term stress
is the reaction to immediate
threat,also known as the
fight or flight response.

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

32. STRESS-Economic and
financial issues.
• Stress is believed to
trigger 70% of visits
to doctors, and 85%
of serious illnesses .
• Increased Hospital Bill…
• Low Productivity……

33. What makes you stressed.

34. What makes you stressed.
1.Financial Problems.

35. What makes you stressed.
1.Financial Problems.
1.Struggle to make both
ends meet.
2.Greed.

36. Money…………….?

37. What makes you
stressed.
2.Relationship Problems.

38. 2.Relationship Problems.

39. 3. Major Life Changes.
1.Transfer.

40. 3. Major Life Changes.
Promotion./Reversion.

41. 3. Major Life Changes.
3. Marriage…

42. 3. Major Life Changes.
4.Migration….

43. 3. Major Life Changes.
5.divorce….

44. 3. Major Life Changes.
6.Death of Spouse.

45. 3. Major Life Changes.
7.loneliness….

46. 3. Major Life Changes.
8.Losing contact with
loved ones….

47. What makes you
stressed.
4. Job Related.

48. 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 .

49. What makes you stressed.
5. Health Problems.

50. What makes you stressed.
6. Personal Habits.

51. 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.

52. Personal Habits
• Over eating/under eating.

53. 7.Failures…..

54. 8.Your mistakes…..Lost
Opportunities……..

55. 9.Worrying
Anticipating problems
that never happen, thinking of bad possible
outcomes rather than good ones……..
sangeerna

56. What makes you stressed.
10. Mental problems-
Negative thoughts.

57. 10. Mental problems-
Negative thoughts-Anger.

58. 10. Mental problems-
Negative thoughts.

59. 10. Mental problems-
Negative thoughts.
Gossiping..
Ggggggggg

60. 10. Mental problems-
Negative thoughts.
Cheating……

61. Negative thoughts.
Bitterness……

62. What makes you stressed.
13.Perfectionist….

63. 14.Competition.

64. 15.People around you.

65. YOUR people
•.

66. YOUR people
.

67. 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.

68. 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.

69. 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.

70. During high level of
Stress the individual .
develops a negative
frame of mind and STRESS
suffers from low self-
esteem.
STRESS

71. STRESS AND PRODUCTIVITY.
.
The individual does not have a focused
approach and is not able to concentrate and
is involved in his own plans and thoughts.

72. The person loose faith in
his capabilities and is afraid
of the failures.

73. 1.PHYSICAL SIGNS
1.Increased Heart Beat,
2.Tightened Muscles.
3.Fatigue.
4.Sleeplessness.
5.Stomach or bowel upset.
6.Sweating.
7.Change in eating habits.
8.Restlessness.
9.Body Aches.

74. 2.MENTAL SIGNS OF
STRESS
1.Anxiety.
2,Forgetfulness.
3,Depression.
4.Lack of interest.
5.Lowered self esteem.
6.Increased anger.
7.Excessive fear.

75. 3.BEHAVIOURAL SIGNS .
1.Hostility.
2.Irritability.
3.Under/Over eating.
4.Lack of concentration.
5.Memory Problems.
6.SMOKING/DRINKING.
7.Poor Performance.

76. 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….

77. Organizational issues.
• Job dissatisfaction.
• Lower motivation.
• Low employee morale.
• Less organizational commitment,.
• Lowered overall quality of work life.
• Absenteeism, turnover.
• Intention to leave the job,
• Lower productivity, decreased quantity and
quality of work.
• Inability to make sound decisions.

78. Impact on HEALTH.
1.Pain.
2.Ulcers.
3.Blood Pressure.
4.STROKE.
5.Heart attack.
6,Cancer Etc.

79. 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.

80. .

81. STRESS
MANAGEMENT.

82. Stress management starts with identifying
the sources of stress in your life.
This isn’t as easy as it
sounds. Your true sources
of stress aren’t always obvious, and it’s
all too easy to overlook your own
stress-inducing thoughts, feelings, and
behaviours.
You may know that you’re constantly worried about
work deadlines. But maybe it’s your procrastination,
rather than the actual job demands, that leads to
deadline stress.

83. To identify your true sources of stress,
look closely at your habits, attitude, and
excuses:
Until you accept
responsibility for
the role you play in
creating or maintaining it,
your stress level will remain outside
your control.

84. Unhealthy ways of coping with stress
• Smoking
.
• Drinking too much
• Overeating or under eating
• Zoning out for hours in front of the TV or computer
• Withdrawing from friends, family, and activities
• Using pills or drugs to relax
• Sleeping too much
• Procrastinating
• Filling up every minute of the day
to avoid facing problems
• Taking out your stress on others
(lashing out, angry outbursts,

85. Learning healthier ways
to manage stress.
.
1.Proper Thought.
2.Proper Exercise.
3.Proper Diet.
4.Proper Breathing.
5.Proper Relaxation.
6.Proper Working.

86. 1.PROPER THOUGHT.
You can either change the situation or
.
change your reaction.
When deciding which option to choose,
it’s helpful to think of the four As:
avoid,
alter,
adapt,
or accept.
.

87. 1.ALTER STRESS.
Express your feelings
instead of bottling them up.
Be willing to compromise.
Be more assertive.
Manage your time better.
Focus on the positive.

88. 2.ADAPT TO STRESS.
Reframe problems.
Look at the big picture.
Adjust your standards.
Focus on the positive.

89. 3.AVOID STRESS.
Learn how to say “no” –
Avoid people who stress you out –
Take control of your environment –Tv
Avoid hot-button topics.
Pare down your to-do list –

90. 4.ACCEPT STRESS.
Don’t try to control the uncontrollable.
Look for the upside.
Share your feelings.
Learn to forgive.

91. Learning healthier ways to manage
stress
.
Since everyone has a unique response
to stress, there is no “one size fits all”
solution to managing it..

92. 2.PROPER EXERCISE.

93. 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.

94. CONNECT…….
EXERCISE…..DIET….HOBBIES.

95. 2.PROPER 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.

96. The RULE.
The rule is simple and inescapable:
eat and drink healthily,
and avoid excessive intake of
toxins, to reduce stress
susceptibility and stress itself.

97. 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.

98. Vitamin B
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..

99. 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

100. Vitamin-C
• 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).

101. Vitamin. D
Vitamin D helps maintain healthy
body condition, particularly bones
and speed of fracture healing,
which are directly linked to stress
susceptibility.

102. Minerals.
• Adequate intake of minerals are also
essential for a healthy body and
brain, and so for reducing stress
susceptibility.

103. 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.

104. Avoid JUNK FOOD.
• .

105. .

106. 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).

107. .

108. .

109. Consult Your Doctor
Regularly.
Have thorough medical check
up at frequent intervals.

110. PROPER BREATHING.
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.

111. Prana Yama.
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 .
7. Practice few times .

112. Proper RELAXATION –
SLEEP.
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.

113. .

114. .

115. Meditation.
• 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.

116. 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.

117. 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.

118. 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.

119. .
smile.

120. 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.

121. 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.

122. SEX
• .

123. SEX
• .

124. SEX
• .

125. PROPER WORKING.

126. 1.Time Management.
YESTERDAY is history.
TOMORROW is a mystery.
TODAY is a gift. That's why
it's called the
PRESENT!!

127. Avoid Procrastination.

128. 2.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.

129. 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.

130. 3.DO THINGS
DIFFERENTLY.

131. DIVERSION……Find time for hobbies&
entertainment.
.
DIVERSION ____HOBBIES.

132. Enjoy MUSIC.

133. Tour
• .

134. DIVERSION…ENTERTAINMENTS.
Engage in Entertainments.

135. WATCHING TV…RADIO…
INTERNET…

136. do not be an addict…?
• .

137. But do not be an addict…?
• .

141. 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.

142. forgive.

143. Don’t Compare….
.

144. Mental Techniques
8.HAVE A SENSE OF
HUMOUR.
• Humour is one of the greatest and
quickest devices for reducing stress.

145. Mental Techniques
8.HUMOUR.
• Between each dawn and setting sun,
set aside some thing for FUN.

146. Mental Techniques
8.HUMOUR.
• it distracts you from having a stressed
mindset.

147. Mental Techniques
8.HUMOUR.

148. HUMOUR.
• Distraction is a simple effective de-
stressor - it takes your thoughts
away from the stress, and thereby
diffuses the stressful feelings.

149. 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.

150. SHARE YOUR WORRIES….

151. 10.SHARE
• .

152. Spirituality.
“

153. -PRAYER
-Oh God I have a big problem
Vs.
Oh problem I have a big GOD

155. .
• T.J Joseph.
• Adhikarathil.
• S H Mount.
• Kottayam.

156. .
• .