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Stress Management
Prof. Shreya Bhargav
Jaipur National University
l Stress is your mind and body’s response or
reaction to a real or imagined threat,
event or change.
l The threat, event or change are
commonly called stressors. Stressors can
be internal (thoughts, beliefs, attitudes or
external (loss, tragedy, change).
 A stressor is anything that causes the release
of stress hormones. There are two broad
categories of stressors: Physiological (or
physical) stressors and Psychological
Stressors.
 Some examples of external stressors
include: Major life changes. These changes
can be positive, such as a new marriage, a
planned pregnancy, a promotion or a new
house. Or they can be negative, such as the
death of a loved one or a divorce.
 Environmental Factors:
 Economic Uncertainty of business cycle
 Potential Uncertainty
 Rapidly changing technological surrounding
 Terrorism and unsafe surrounding
 Organizational Factors:
 Role Demands
 Task Demands
 Organizational Structure
 Organizational Leadership
 Interpersonal demand of employees
 Organizational Lifecycle stage
 Individual Factors
 Family and personal relationships
 Personal financial problem
 Individual Differences(varies the stress level)
 Perceptual variations about the job
 Social support
 Job experience
 Internal locus of control
 Self efficacy
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 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.
STAGES
OF
STRESS
Alarm Stage
Resistance Stage
Exhaustion Stage
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.
l Cardiac - increased heart rate
l Respiratory - increased respiration
l Skin - decreased temperature
l Hormonal - increased stimulation of
adrenal genes which produce an adrenal
rush.
During this stage your body tries to cope
or adapt to the stressors by beginning a
process of repairing any damage the
stressor has caused. Your friends, family
or co-workers may notice changes in you
before you do so it is important to
examine their feedback to make sure you
do not reach overload.
l Behavior indicators include: lack of
enthusiasm for family, school, work or life
in general, withdrawal, change in eating
habits, insomnia, hypersomnia, anger,
fatigue.
l Cognitive Indicators include: poor
problem solving, confusion, nightmares,
hyper-vigilance.
Emotional indicators include:
l tearfulness
l fear
l anxiety
l panic
l guilt
l agitation
l depression
l overwhelmed.
During this stage the stressor is not being
managed effectively and the body and
mind are not able to repair the damage.
Digestive disorders, withdrawal,
headaches, tension, insomnia, loss of
temper.
 Keep a positive attitude.
 Accept that there are events that you cannot control.
 Be assertive instead of aggressive. Assert your feelings, opinions, or
beliefs instead of becoming angry, defensive, or passive.
 Learn and practice relaxation techniques; try meditation, yoga, or tai-chi
for stress management.
 Exercise regularly. Your body can fight stress better when it is fit.
 Eat healthy, well-balanced meals.
 Learn to manage your time more effectively.
 Set limits appropriately and learn to say no to requests that would create
excessive stress in your life.
 Make time for hobbies, interests, and relaxation.
 Get enough rest and sleep. Your body needs time to recover from
stressful events.
 Don't rely on alcohol, drugs, or compulsive behaviors to reduce stress.
 Seek out social support. Spend enough time with those you enjoy.
 Seek treatment with a psychologist or other mental health professional
trained in stress management or biofeedback techniques to learn healthy
ways of dealing with the stress in your life.
 Balance Workload
 Allow Flexi-time and Remote Working
 Clear Understanding of Leadership and Roles
 Create a Sense of Loyalty to your Employees
 Clear and regular communication
 Engage and Recognize your Employee at Work
 Make Wellness a Part of the Workplace
 Encourage Team Environment
 Resolve Conflict Without Adding to it
 Provide Proper Training and feedback
 Promote Employees Assistance program
 Create a Culture of Cooperation and Support to
relieve stress

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Stress management

  • 1. Stress Management Prof. Shreya Bhargav Jaipur National University
  • 2. l Stress is your mind and body’s response or reaction to a real or imagined threat, event or change. l The threat, event or change are commonly called stressors. Stressors can be internal (thoughts, beliefs, attitudes or external (loss, tragedy, change).
  • 3.  A stressor is anything that causes the release of stress hormones. There are two broad categories of stressors: Physiological (or physical) stressors and Psychological Stressors.  Some examples of external stressors include: Major life changes. These changes can be positive, such as a new marriage, a planned pregnancy, a promotion or a new house. Or they can be negative, such as the death of a loved one or a divorce.
  • 4.  Environmental Factors:  Economic Uncertainty of business cycle  Potential Uncertainty  Rapidly changing technological surrounding  Terrorism and unsafe surrounding  Organizational Factors:  Role Demands  Task Demands  Organizational Structure  Organizational Leadership  Interpersonal demand of employees  Organizational Lifecycle stage
  • 5.  Individual Factors  Family and personal relationships  Personal financial problem  Individual Differences(varies the stress level)  Perceptual variations about the job  Social support  Job experience  Internal locus of control  Self efficacy
  • 6.
  • 7. Eustress or positive stress occurs when your level of stress is high enough to motivate you to move into action to get things accomplished.
  • 8. 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.
  • 10. 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.
  • 11. l Cardiac - increased heart rate l Respiratory - increased respiration l Skin - decreased temperature l Hormonal - increased stimulation of adrenal genes which produce an adrenal rush.
  • 12. During this stage your body tries to cope or adapt to the stressors by beginning a process of repairing any damage the stressor has caused. Your friends, family or co-workers may notice changes in you before you do so it is important to examine their feedback to make sure you do not reach overload.
  • 13. l Behavior indicators include: lack of enthusiasm for family, school, work or life in general, withdrawal, change in eating habits, insomnia, hypersomnia, anger, fatigue. l Cognitive Indicators include: poor problem solving, confusion, nightmares, hyper-vigilance.
  • 14. Emotional indicators include: l tearfulness l fear l anxiety l panic l guilt l agitation l depression l overwhelmed.
  • 15. During this stage the stressor is not being managed effectively and the body and mind are not able to repair the damage.
  • 16. Digestive disorders, withdrawal, headaches, tension, insomnia, loss of temper.
  • 17.  Keep a positive attitude.  Accept that there are events that you cannot control.  Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive.  Learn and practice relaxation techniques; try meditation, yoga, or tai-chi for stress management.  Exercise regularly. Your body can fight stress better when it is fit.  Eat healthy, well-balanced meals.  Learn to manage your time more effectively.  Set limits appropriately and learn to say no to requests that would create excessive stress in your life.  Make time for hobbies, interests, and relaxation.  Get enough rest and sleep. Your body needs time to recover from stressful events.  Don't rely on alcohol, drugs, or compulsive behaviors to reduce stress.  Seek out social support. Spend enough time with those you enjoy.  Seek treatment with a psychologist or other mental health professional trained in stress management or biofeedback techniques to learn healthy ways of dealing with the stress in your life.
  • 18.  Balance Workload  Allow Flexi-time and Remote Working  Clear Understanding of Leadership and Roles  Create a Sense of Loyalty to your Employees  Clear and regular communication  Engage and Recognize your Employee at Work  Make Wellness a Part of the Workplace  Encourage Team Environment  Resolve Conflict Without Adding to it  Provide Proper Training and feedback  Promote Employees Assistance program  Create a Culture of Cooperation and Support to relieve stress