This document discusses stress, its causes, effects, and management. It defines stress as the body's response to any demand, and describes it as generally negative but sometimes positive (eustress). Common stressors include work, school, relationships, health, and money issues. Short-term effects of stress include physical symptoms like increased heart rate and headaches. Long-term stress can lead to anxiety, depression, physical illnesses, and changes in behavior. The document outlines various models of stress and provides strategies for managing stress, such as identifying sources, exercising, spending time with others, relaxation, better time management, and maintaining a healthy lifestyle.

1. STRESS MANAGEMENT
By:
SHUBHAM DHANESHREE

2. WHAT IS STRESS ?
•Every human on the earth will experience stress.
•Anything that causes change in the body can be
called as Stress. These changes usually come from
different feeling we have, like: Happiness, Sadness,
Scare, Madness etc.
•Stress is now viewed as bad thing with a range of
harmful biochemical and long term effects. Stress can
cause several health problems and in extreme causes can cause death also.

3. STRESSORS
A stimulus that causes stress/Things that causes stress are called stressors.
For example:
• Going to a new school
• Loss of a good friend
• taking a test
• Being sick
• Failure in Exam or not having good grades
• Personal and family problems
• Death of Relatives etc.

4. MODELS OF STRESS
I. The Engineering Model :
The Engineering model presents stress as the load or demand placed upon a person
which exceeds the limit of the individuals capacity to adapt to it. In this model, People
operate in situations, such as during probation, working with children with special
educational needs or in areas of multiple deprivation, which may give rise to demands
beyond their adaptive limits.

5. MODELS OF STRESS
II. The Medical Model :
The Medical model focuses on physiological and psychological responses which can
arises as a consequence of stress. Large number of symptoms, such as depression,
tension, irritability, insomnia, loss of appetite, and weight loss are essential components
of stress. But it is also clear that these symptoms are not unique to stress and may be
attributed to other medical conditions.

6. MODELS OF STRESS
III. The Interactive/Managers Model :
This model perceives stress as interactive and situational. It recognizes that on the one
hand managers may exert pressure on employees while on the other hand, individual
teachers react in different ways and bring a variety of adaptive resources to help
them cope with those pressure.

7. TYPES OF STRESS
STRESS
EUSTRESS DISTRESS
•Eustress : Which is positive stress accompanies achievement and joy in physical activity
and managerial job. Eustress or positive stress occurs when your level of stress is high
enough to motivate you to move into action to get things accomplished.
•Distress : Distress or negative stress occurs when your level of stress is either too high or
too low and your body and/or mind begin to respond negatively to the stressors. Which
is negative state like tension, helplessness, headache, increase heart beat, blood pressure
etc.

8. EUSTRESS AND DISTRESS
EUSTRESS: GOOD STRESS
• Getting into college.
• Getting engaged.
• Winning the lottery etc.
DISTRESS: STRESS FROM BAD SOURCES
• Difficult work environment.
• Threat of personal injury.
• Diseases etc.

9. SOURCES OF STRESS
Stress effects as all of us. If it is spotted, it can be managed. Stress has became
increasingly common in organization, largely because of increased job complexity
and economical pressure on individuals. Different situation in lives, job structure,
technological changes, our environment produce stress. Condition that tend to cause
stress are called stressors. There are various sources of stress which can be
categorized as follows :
I. Personal causes
II. Organizational causes
III. Group causes
IV. General causes

10. I PERSONAL CAUSES
There are many factors which are connected and related to personal life of an individual
which contribute towards enhancing stress like coping with daily life, Financial difficulties, type
of personality, social system, social control, cultural differences, career challenges etc. For
example
•Death: of spouse, family member, friend.
•Health: injury or illness
•Crime: sexual molestation, smuggling and burglary
•Family change: Separation, divorce, new baby and marriage
•Argument: with spouse, family, friends, co-worker, boss
•Physical change: lack of sleep, working hours
•Money: Lack of it, owning it, investing it
•Environmental change: in school, job, house and town.

11. II ORGANIZATIONAL CAUSES
The UK Health and safety executives lists six key stress factors in the organizations:
1. The demands of the job
2. The control staff has over how they do their work
3. The support they receive from colleagues and superiors
4. Their relationships with colleagues
5. Whether they understand their roles and responsibilities
6. How far the company consults staff over workplace change

12. III GROUP CAUSES
Stress an account of group causes arises because of the following reasons:
1. No social support : when an individual gest social support from group members it
satisfies his social needs and he feels happy and relieved but if it is the other way
round it is very depressing and is bad for individual.
2. Lack of group cohesiveness: Absence of group cohesiveness causes stress. When
group cohesiveness is less, there is low morale, less communication, more conflict.
3. Conflicts: when there are discussions and interactions amongst individuals
sometimes there are conflicts, which become the source of stress for the individual.

13. IV GENERAL CAUSES
The general causes which generate stress are :
• Threat
• Fear
• Uncertainty

14. CONSEQUENCES
As you begin to experience a stressful event or perceive something to be stressful
psychological changes occur in your body. This experience or perception disrupts your
body’s normal balance and immediately your body begins to respond to the
stressor(s) as effectively as possible. Consequences of stress can be classified as
follows :
1. Short term physical symptom
2. Short term Performance effects
3. Long term Physical symptoms
4. Internal symptoms of long term stress
5. Behavioral symptoms

15. 1. SHORT TERM PHYSICAL SYMPTOM
These symptoms occurs as the body adapts to perceived physical threat and are caused
by release of adrenaline. Although we may perceived these as unpleasant and
negative, our body shows these sign of stress. They may be follows :
• Faster heart beat, increased sweating
• Cool Skin, Cold hands and feet
•Feelings of nausea or Butterflies in stomach
•Rapid Breathing
•Dry mouth
•Headaches
These are the symptoms of survival stress.

16. 2. SHORT TERM PERFORMANCE EFFECTS
While adrenaline helps us survive in a ‘fight-or-flight’ situation, it has negative effects
in situations where this is not the case :
• It interferes with clear judgment and makes it difficult to take time to make good
decision.
• It can seriously reduce our enjoyment of work.
• It causes difficult situations to be seen as a threat, not a challenge.
• It damages the positive frame of mind we need for high quality work by: Promoting
Negative thinking, Damaging self confidence, Narrowing attention, Disrupting focus
and concentration.
• It consume mental energy in distraction, anxiety, frustration and temper.

17. 3. LONG TERM PHYSICAL SYMPTOMS
These occur where our body is exposed to adrenaline over a long period. One of the ways in which
adrenaline preparers us for action is by diverting recourses to the muscles from the areas of the body
which carry out body maintenance. Which means our health may start to deteriorate in flowing ways:
• Change in appetite
• Frequent colds
• Illnesses such as:
 Asthma
Back pain
Digestive problems
Headaches
Skin eruptions
• Feelings of intense and long term tiredness

18. 4. INTERNAL SYMPTOMS
When we are under stress or tired for a long period of time we may find that we are
less able to think clearly and rationally about problems. This lead to the following
internal emotional Upsets :
• Worry or anxiety
• Confutation and inability to concentrate or make decisions
• Feeling ill
• Feeling out of control or overwhelmed by events
• Being more lethargic
• Difficulty in sleeping cont. ………….

19. • Drinking more alcohol and smoking more
• Channing eating habits
• Relying more on medication
• Mood Changes :
 Depression
 Frustration
 Hostility
 Helplessness
 Impatience & irritability
 Restlessness

20. 5.BEHAVIORAL SYMPTOMS OF LONG-TERM STRESS
When we are under pressure, this can show as :
• Talking too fast or too loud
• Yawning
• Fiddling and twitching, nail biting, grinding teeth, drumming fingers, pacing etc
• Bad moods:
 Being irritable
 Defensiveness
 Being critical
 Aggression
 Irrationality
Overreaction and reacting emotionally cont. …………….

21. • Reduced personal effectiveness :
 Being unreasonably negative
 Making less realistic judgments
 Being unable to concentrate and having difficulty in making decisions
 being more forgetful
 Making more mistakes
 Being more accident-prone
• changing work habits
• Increase absenteeism
• Neglect of personal appearance

22. DIFFERENCE BETWEEN STRESS, ANXIETY AND
DEPRESSION
In day-to-day talking with our friends or family, we tend to speak of depression,
stress and anxiety as if they are interchangeable or describing the same thing. This is
not the case.
 Stress is usually characterized by a sense of feeling overwhelmed. This feeling may
be due to your coping capacity being over-stretched or having been under pressure
for too long. Some stress can help us to perform our day to day functions, too much
stress leaves us “distressed” and often exhausted.
 Anxiety is a sense of fear or dread that something terrible is going to happen.
Anxiety can be general or specific to a place, social situation or thing (phobia).
 Depression refers to an experience where you feel down most of the time which is
called “low mood” and you have also lost interest in things you usually enjoy. You may
also have changes in your sleep, appetite, feel guilty, de-motivated and generally
withdraw from others

23. STRESSED OR DEPRESSED?
How do you tell the difference between stress
and depression? Both can affect you in similar
ways, but there are key differences. Symptoms
of depression can be much more intense. They
last at least two weeks. Depression causes
powerful mood changes, such as painful sadness
and despair. You may feel exhausted and
unable to act. Here are common signs of stress
and depression. Which fits you best?

24. COMMON SIGNS OF STRESS (DISCUSSED EARLIER)
• Trouble sleeping
• Feeling overwhelmed
• Problems with memory
• Problems concentrating
• Change in eating habits
• Feeling nervous or anxious
• Feeling angry, irritable or easily
frustrated
• Feeling burned out from studying or
schoolwork
• Feeling that you can't overcome
difficulties in
your life
• Trouble functioning in class or in
your personal life

25. COMMON SIGNS OF DEPRESSION
• Withdrawing from other people
• Feeling sad and hopeless
• Lack of energy, enthusiasm and
motivation
• Trouble making decisions
• Being restless, agitated and Irritable
• Eating more or less than usual
• Sleeping more or less than usual
• Trouble concentrating
• Trouble with memory
• Feeling bad about yourself or feeling
guilty
• Anger and rage
• Feeling that you can't overcome
difficulties in your life
• Trouble functioning in your class or
in your personal life
• Thoughts of suicide

26. STRESS MANAGEMENT
• While it may seem like there’s nothing you can do about stress at work and home, there
are steps you can take to relieve the pressure and regain control.
• If you’re living with high levels of stress, you’re putting your entire well-being at risk.
Stress wreaks havoc on your emotional equilibrium, as well as your physical health. It
narrows your ability to think clearly, function effectively, and enjoy life. It may seem like
there’s nothing you can do about stress. The bills won’t stop coming, there will never be
more hours in the day, and your work and family responsibilities will always be
demanding. But you have a lot more control than you might think.
• Effective stress management helps you break the hold stress has on your life, so you can
be happier, healthier, and more productive. Following are some steps to manage stress
are :

27. 1.IDENTIFY THE SOURCES OF STRESS IN YOUR
LIFE
Stress management starts with identifying
the sources of stress in your life. This
isn’t as straightforward as it sounds.
To identify your true sources of stress,
look closely at your habits, attitude, and
excuses.

28. 2. PRACTICE THE 4 A’S OF STRESS MANAGEMENT
While stress is an automatic response from your nervous system, some stressors arise
at predictable times: your commute to work, a meeting with your boss, or family
gatherings, for example. When handling such predictable stressors, you can either
change the situation or change your reaction. When deciding which option to choose
in any given scenario, it’s helpful to think of the four A’s :
I. Avoid
II. Alter
III. Adapt
IV. Accept

29. I. AVOID
Avoid unnecessary stress
It’s not healthy to avoid a stressful situation that needs to be addressed, but you may
be surprised by the number of stressors in your life that you can eliminate.
 learn how to say “No”
 Avoid people who stress you out
 Take control of your environment
 Pare down your to-do list

30. II. ALTER
Alter the situation
If you can’t avoid a stressful situation, try to alter it. Often, this involves changing the
way you communicate and operate in your daily life.
 Express your feelings instead of bottling them up
 Be willing to compromise
 Create a balance schedule

31. III. ADAPT
Adapt to the stressor
If you can’t change the stressor, change yourself. You can adapt to stressful situations
and regain your sense of control by changing your expectations and attitude.
 Reframe problems
 Look at the big picture
 Adjust your standards
 Practice gratitude

32. IV. ACCEPT
Accept the things you can’t change
Some sources of stress are unavoidable. You can’t prevent or change stressors such as
the death of a loved one, a serious illness, or a national recession. In such cases, the
best way to cope with stress is to accept things as they are. Acceptance may be
difficult, but in the long run, it’s easier than railing against a situation you can’t change.
 Don’t try to control the uncontrollable
 Look for the upside
 Learn to forgive
Share your Feelings.

33. 3. GET MOVING
When you’re stressed, the last thing you probably feel like doing is getting up and
exercising. But physical activity is a huge stress reliever—and you don’t have to be an
athlete or spend hours in a gym to experience the benefits. Exercise releases
endorphins that make you feel good, and it can also serve as a valuable distraction
from your daily worries. Here are some easy ways to incorporate exercise into your
daily schedule:
 Put on some music and dance around
 Take your dog for a walk
 Walk or cycle to the grocery store
 Pair up with an exercise partner and encourage each other as you work out etc.

35. 4. CONNECT TO OTHERS
There is nothing more calming than spending quality time with another human being
who makes you feel safe and understood. Keep in mind that the people you talk to
don’t have to be able to fix your stress. They simply need to be good listeners. And
try not to let worries about looking weak or being a burden keep you from opening
up. The people who care about you will be flattered by your trust. It will only
strengthen your bond.

36. 5. MAKE TIME FOR FUN AND RELAXATION
Beyond a take-charge approach and a positive attitude, you can reduce stress in your
life by carving out “me” time. Don’t get so caught up in the hustle and bustle of life
that you forget to take care of your own needs. Nurturing yourself is a necessity, not a
luxury. If you regularly make time for fun and relaxation, you’ll be in a better place
to handle life’s stressors.
 Set aside leisure time
 Do something you enjoy every day
 Keep your sense of humor
 Take up a relaxation practice

37. 6. MANAGE YOUR TIME BETTER
Poor time management can cause a lot of stress. When you’re stretched too thin and
running behind, it’s hard to stay calm and focused. Plus, you’ll be tempted to avoid or
cut back on all the healthy things you should be doing to keep stress in check, like
socializing and getting enough sleep. The good news: there are things you can do to
achieve a healthier work-life balance.
 Don’t over commit yourself
 Prioritize tasks
 Break projects into small steps
 Delegate responsibility

38. 7. MAINTAIN BALANCE WITH A HEALTHY LIFESTYLE
In addition to regular exercise, there are other healthy
lifestyle choices that can increase your resistance to
stress.
 Eat a healthy diet
 Reduce caffeine and sugar
 Avoid alcohol, cigarettes and
Get enough sleep.

39. 8. LEARN TO RELIEVE STRESS IN THE MOMENT
When you’re frazzled by your morning commute, stuck in a stressful meeting at work,
or fried from another argument with your spouse, you need a way to manage your
stress levels right now. That’s where quick stress relief comes in.
The fastest way to reduce stress is by taking a deep breath and using your senses—
what you see, hear, taste, and touch—or through a soothing movement. By viewing a
favorite photo, smelling a specific scent, listening to a favorite piece of music, tasting
a piece of gum, or hugging a pet, for example, you can quickly relax and focus
yourself. Of course, not everyone responds to each sensory experience in the same
way. The key to quick stress relief is to experiment and discover the unique sensory
experiences that work best for you.

40. ABC STRATEGY
A = Awareness
B = Balance
C = Control

41. SO ENJOY YOUR LIFE AS IT COMES
………..AND ALWAYS BE HAPPY