Effectiveness of yoga in the management of stress among working women [www.writekraft.com]

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EFFECTIVENESS OF YOGA IN THE
MANAGEMENT OF STRESS AMONG
WORKING WOMEN

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CHAPTER-I

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CHAPTER!
INTRODUCTION
The modem jet-age world which is said to be a world of amazing achievements is also a
horrible world of stress. In such a society, working women face a number of challenges and obstacles.
So, women’s mind becomes trapped by desires, multiple worries and countless fears, causing their
thoughts to spin in a whirl-wind of speculative possible stressful scenario. She is consumed by fear and
a sense of hopelessness, berates herself and believes that she is no longer able to make a significant
contribution to life. Working women experience tremendous anxiety, tension, fear resulting from their
family and work-place (institution) related problems. With the growing magnitude of obstacles
encountered by women in their life, they are bound to live a monotonous life dominated by frustration
and unhappiness.
Working women with an average life-span of less than a hundred years, fritter away their
existence in useless whining over their miseries. When the feelings of stress persist over a period of
time, then they enter the stage of crisis. They fell oppressed, and there is heightened pessimismand self
doubting tendency dominates. When they are stressed, they are at risk for a wide variety of health
problems. Moreover, they are bombarded with demands to adjust constantly to work and relationship
pressures.
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Research has shown how harmful emotional states can cause ‘stress’ and stress not only affect
our body, but our mind as well. Women therefore, not only face the stresses that come with doing the
share of child-bearing and general caring for the family, but also those that the modemworkplace bring
with it. This shows that the modemday working women experience stresses fromseveral fronts at once.
Stress occurs when the demands of a situation out-weight the body’s ability to cope. Stress is defined as
the non-specific response of the body to any demand made upon it. The demand can be a threat, a
challenge or any kind of change, which requires the body to adopt.
The number of working women suffering from stress and stress-related illness is on the rise. In
terms of the human body, stress in women can also be caused by hormonal changes, during pregnancy
and menopause. Any prolonged stress can lead to many undesirable consequences like - fatigue,
irritability, exhaustion, insomnia, ulcers, high blood pressure and heart disease amongst others.
Existence is difficult for women, with much labour and very little relaxation and hence, they shrink
themselves to a narrow cocoon of egoisminstead of expanding to the cosmos.
Negative attitudes, negative reactions and responses bombard women every day. So they need
to insulate themselves against these negatives and diligently seek the positive.
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The need of the hour is to inquire deep into: the roots of stress, prevalent among working
women and help them to acquire knowledge of ‘stress management’, to cope with stress in their
day to day life, to help them to understand their position better with their varied responsibilities.
Stress Management is about understanding stress, recognizing its symptoms holistically and turning it
into a positive force using a variety of tools, information and techniques. It will be very beneficial for
the whole working-women community, to acquire skills simultaneously to cope with family and work
related stress. Tension and frustration related to family and work have a profound influence on the
health of working women. Prolonged stress and frustration can have a deleterious effect on women’s
psyche and through her, on all those who are close to her. Much of the hostility, now-a-days is a result
of their in ability to handles stress.Stress is an unpleasant state of mind brought on by a situation which
is difficult to sort out and in addition juggling time between her home and workplace.
Hence, this study will help women to know, how to prevent and lessen stress situations in their
day to day living, and coping skills need to be urgently recovered and restored by them. Knowledge in
this regard can help women to maintain both physical and mental well-being, to lead a sustainable life-
style within a set of circumstances, conditioned by natural and other relevant factors because, for a
purposeful living, the mind and the body needs to be strengthened.
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1.1 THE CONCEPT OF STRESS:
The term “stress” is not only discussed in our everyday conversations but has become enough
of a public issue to attract widespread media attention. Whether it be radio, television, newspapers or
magazines, the issue of stress figures everywhere. Stress is probably the most common word today,
used almost daily by millions of people all over the world. One of the problems related to stress and
depression is that depressed people tend to isolate
<RJ
themselves and deprive themselves of caring precisely when they have the greatest need for it. For this
reason, involvement in a loving, caring from a small group of supportive people can be especially
important when we are depressed. Even when people feel that they are only mildly stressed or
depressed, small group involvement can be critical not only to keep mild depression from growing
deeper, but also to aid them in leading a stress-free life. When one’s depression worsens, at that point
more concrete suicidal thoughts and plans emerge. Stress is influence by genes, life situations and the
state of one’s general health. Basically, anything that blocks or depletes our available life-energy is an
agent of stress. The menacing presence of a heavy heart, waves of anxiety or crabby irritability may
describe the presence of stress, in one’s life.
Tremendous progress have been achieved in the fields of science and technology, commerce
and medicine, bringing about assiduous changes in the social, economic and political systems causing
depression and dispersion of
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human energies at levels, causing people to be in a state of permanent stress. A compartmentalized
approach to life, as against a holistic approach, has only added to human stress resulting in mental
disorders and psychosomatic diseases, precluding human beings to bask in the bliss of stress -free life.
The concept of stress was first introduced in the life sciences of Hans Selye in 1936 (Source :
“Overcome Stress” by Ashwani Bhardway, Pg :1). It is a concept borrowed from the natural sciences.
Derived from the Latin word ‘Stringers’, stress was popularly used in the seventeenth century to mean
hardship, strain, adversity or affliction. It was used in the eighteenth and nineteenth centuries to denote
force, pressure,strain or strong effort with reference to an object or person.Stress is defined as the non-
specified response of the body to any demand made on it. The demand can be a threat, a challenge or
any kind of a change which requires the body to adopt.
The Oxford Dictionary defines ‘stress’ as a state of affair involving demand on physical or
mental energy. Stress occurs when the demands of a situation out weight the body’s ability to cope.
Stress is a very complex phenomenon to describe, but we can simply say that - anything which gives
mental and physical pressure is called stress. It refers to the responses elicited by physical or
psychological events that an individual perceives to be harmful or emotionally threatening. Stress is
that stimulus which imposes detectable strain that cannot be easily accommodated by the body and so
presents itself as impaired health and behaviour. Stress is the main cause of the physiological
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imbalance that pre-dispose working women to all of the archetypes of depression. Stress not only saps
women of their energy but also destroys their joy of life. It adversely impacts their work and family life.
Stress has lots of negative effects. Its growing magnitude can lead to poor self-esteem which is at the
root of many of our problems. It can sabotage relationships and careers, it cause self-destructive patterns
and hold one back from achieving their full potential. All forms of stress however produce a very well-
documented physical reaction in the body. For most people, daily stress hassles are the most demanding
to the body. The word ‘stress’ conjures up pictures of discomfort, pain, trials and tribulations or
setbacks and problems. We should never under estimate the impact of the wear and tear of stress on our
physical, mental and emotional health.
1.2 CAUSES OF STRESS:
Most working women had their own galaxy of stress symptoms and types of stress. When
women lose every vestige of her courage, she is completely stuffed with remorse and self-pity, and she
develops very frequently what is termed as stress. In such a depressed state, she is completely
incapacitated, in capable of following through with any work. When women’s mental gymnastics lack
vitality and they frequently fall, prey to dry mechanism, cold egoism, cynicism or isolated fatalism.
Ironically, all the common stop-gap efforts that women engage in to put off the anxiety of
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dealing with the existential dilemma actually lead to a life of greater stress with emotional upset,
personal stagnation and chronic disease as the eventual outcome. It is very important to know the causes
of stress, as it creates vast amounts of misery and suffering, making people emotionally crippled. It was
essential to understand the root causes of stress, so that people become aware of the situation and the
stress that was caused by it. This awareness is an important factor that would help people to lead a
stress-free life. Due to stress, people withdraw from work and their relationships. It also leads to loss of
energy and their motivation goes far beyond the bonds of normal burnout, leaving them incapable to
connect emotionally with other people and their perceptions are distorted. So, it is necessary to know
the root causes of stress, to help people to be relieved from stress and aid them to lead a healthy and
happy life. Causes of stress -
i) Physical or Environmental Causes: The first and foremost cause of stress is any physical
threat to our safety. Beyond that, other physical stressors may include noise, big crowd or
cluttered surroundings. Just as we get different stress symptoms, so also our stress is triggered
by different situations, and what is comfortable to one person can be terrifying to another.
ii) Social Stressors: One of the interaction
with other people.
most common sources of stress is This includes
relationship problems,
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conflict with co-workers, bosses and feuds with neighbours. Certain people can make one feel
stressed just by being around. Our stress level is raised by people who are aggressive, critical,
arrogant, loud, unreliable, negative or even boring.
iii) Institutional Stressors: Another cause of stress is due to rules and regulations of
organizations or society at large. These include arbitrary restrictions, over working,
bureaucratic red tape, deadlines, expectations of immediate response, endless meetings, chains
of command, or pointless formalities.
iv) Major Life Events: There are changes in life circumstances that can have a stressful impact
for months or years, depending on the situation. It also includes losing a job, death of a spouse,
child or parent, moving to a new city, separation or divorce, being a victim of crime or
accident.
v) Daily Hassles: For most people daily stress hassles are the most damaging to the body, and
they produce a very well-documented physical reaction in the body. Daily hassles like rising
prices, home maintenance, having too much to do, fear of crime, driving in rush-hour traffic,
repetitive house chores, parenting problems and health issues causes stress.
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vi) Interpersonal factors: Serious interpersonal or relationship problems may also lead to stress.
Stress may result in withdrawal from fellowship and interaction with family members, conflict
in their relationship with their spouse, friends and other people. One of the major problems of
stress is that stressed people tend to isolate themselves and also deprived themselves of
carrying, when they have the greatest need for it. For this reason, involvement in a loving,
carrying and a small group of supportive people can be especially important when people are
stressed. When replaceable cells are constantly stressed by excessive toxins, improper nutrition
and over-work, they used the reproductive potential decades earlier then intended.
Irreplaceable cells such as nerve fibres, which cannot further reproduced, simply cease
functioning and die in the face of constant stress abuse.
Most of the causes ofstress are domestic in origin and were increased by pressure at the work-
place.
1.3 OPERATIVE CAUSES OF STRESS:
Operative causes of stress by Sri Venkatkrishnan (“Yoga For Stress-
Management” by Sri Venkatkrishnan, Pg.44):
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OVERWORK RESULTING IN STRESS :
When a person works more than he can handle, Physical Stress is caused. The body limbs and
organs get tired and fatigued; and decay sets in. modem man seem to overwork and this sets their
systemin a systemof
constant stress.
A man’s continuous stretching of his body and mind results in Insomnia and later on manifest
all symptoms of a psychotic. He should learn how to relaxand not overwork beyond the human system
capacity. The human nerves have a limit to absorb heightened states oftension and need alternate states
of relaxation.
• MALNUTRITION:
Nutrition also plays an important role in the functioning of the human body. The human
system requires the right salts, energy giving calories and proteins for the upkeep of the body. Some
depletion over a long period of time causes fatigue and even systemfailure.
• ENDOCRINAL IMBALANCES:
The balance of the endocrinal glands is very important as they secrete chemicals called
hormones that are secreted by special ductless glands and
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injected into the bloodstream. Any change in the balance is seen to have a serious repercussion on the
mental and the physical state of the individual.
The endocrine systemexists alongside the nervous systemand acts as a messengersystemto
co-ordinate the various internal functions.
• CONSTANT ABUSE OF THE BODY:
When the body is constantly abused in terms of excessive physical work or entertainment,
alcohol, sex or drugs, they could lead to high stress in the long run.
1.3.1 OPERATIVE CAUSES OF MENTAL STRESS:
• MENTAL OVERWORK:
There is a time to work and time to relax. There are some people who just do not understand
this and mentally keep on brooding on a subject hoping to find a solution. They get into a mental groove
that they cannot get out later. This saps themof mental energy and keeps himon the edge. It is essential
that human beings should indulge in relaxation therapies and overcome bouts of depression and strain
due to mental overwork.
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DUALITIES OF LIFE:
Life is a set of dualities like pleasure and pain, profit and loss, richness and poverty etc. As life
moves, one goes through ups and downs and if he is not prepared, either through Yoga or a philosophy,
to handle these fluctuations in life, he will be in a terrible stressful time.
The fluctuations in life may be different for different people, but it is essential to go through
the situation without getting affected. From birth to death one has to undergo the dualities that cause
stress.The degree of stress depends on the situations and person’s preparedness to handle the situation.
Moreover, the societal, religious and cultural setup indoctrinates with a preference towards
one set of dualities as against the other, causing lot of stress in the process.
• COMPARTMENTALIZED APPROACH TO LIFE:
Modem life is very fast and people have to undergo a number of situations every day. In each
of the situation the role is different and the demands are different. Every situation has different values
and demands. So, people moves into the various situations with different roles and since the demands of
the various situations are different, they act according to the demands of situations and not according to
the own intrinsic nature. The
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mismatch between the demands of the situations and the intrinsic nature causes
a lot of stress.
• PHYSICAL STRESS:
Stress affects all aspects of the entire personality of man. Physical stress causes fatigue and
ageing. In the normal process when cells are destroyed, newer ones take its place. When the body is
stressed continuously as in the case of man, the cells, over a period of time, lose their capacity to
reproduce, causing fatigue and ageing.
• MENTAL STRESS:
The mind is a storehouse of various experiences registered in our consciousness throughout
our life. A stressed person also tends to spread stress and negativities around his environment
destroying the delicate fabric of peace and harmony in the community.
According to Dr. Hans Selye, when replaceable cells are constantly stressed by excessive
toxins, improper nutrition and overwork, they use the reproductive potential decades earlier than
intended. Irreplaceable cells such as nerve fibers, which cannot further reproduce, simply cease
functioning and die in the face of constant stress abuse.
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1.3.2(i) ACUTE STRESS:
Acute stress is the most common form of stress. It comes from demands and pressures of the
recent past and anticipated demands and pressures of the near future. Short-term stress can lead to
psychological distress, tension headaches, upset stomach, and other symptoms.
Because it is short term, acute stress doesn’t have enough time to do the extensive damage
associated with long-term stress. The most common
symptoms are:
• Emotional distress-some combination of anger or irritability, anxiety, and depression,the
three stress emotions;
• Muscular problems including tension headache, back pain, jaw pain, and the muscular
tensions that lead to pulled muscles and tendon and ligament problems;
• Stomach, gut and bowel problems such as heartburn, acid stomach, flatulence, diarrhea,
constipation,and irritable bowel syndrome;
• Transient over arousal leads to elevation in blood pressure, rapid heartbeat, sweaty palms,
heart palpitations, dizziness, migraine headaches, cold hands or feet, shortness of breath,
and chest pain.
Acute stress can crop up in anyone’s life, and it is highly treatable and manageable. Those
who suffer from acute stress frequently their lives become
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disordered and in chaos and stress. Acute stress also conies from ceaseless worry. The symptoms of
acute stress are headaches, migraines, hypertension, chest pain and heart diseases.
1.3.2(ii) CHRONIC STRESS:
This is the grinding stress that wears people away day after day, year after year. Chronic stress
destroys bodies, minds and lives. It wreaks havoc through long-termattrition. It’s the stress of poverty,
of dysfunctional families, of being trapped in an unhappy marriage or in a despised job or career. Some
chronic stresses stem from traumatic, early childhood experiences that become internalized and remain
forever painful and present. Some experiences profoundly affect personality.
1.3.2(iii) DISTRESS and FUSTRESS :
According to Dr. Ashwani Bhardwaj (Source: “Overcome stress” by Dr. Ashwani Bhardwaj,
Pg. 191-192), there are iwo kinds of stresses that were distinguished by Selye and Levi. Eustress is
synonymous with healthy essential-stress produced for example by joy, any Lind of positive impulse,
sensible recreational activities, sports practiced as a hobby etc.
Distress is synonymous with morbigenous stress that has to be controlled, eg. Continuous
mental or physical strain of any kind - anger, frustration, states of tension, seemingly without hope.
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Stress is the reaction to a demanding situation on the human psychology. Stresses can occur at
two levels, (i) Physical stress like accidents, bums, major surgeries, major infection etc. which make
demands on the entire physiology, (ii) Psychological stresses which can occur independently as a
reaction to the physical stresses. Examples are - fear, anxiety, tension, worry, jealousy, hatred, anger,
excitement, emotional conflicts etc. It may be a temporary stress, demanding only an immediate
adaptation process. Or, it may be a long - standing one, leaving deep-seated subconscious impressions
leading to prolonged tensions.
DISTRESS
EUSTRESS
The two Stress reactions—Distress and Eustress
Fig.1.1
(Source: “Overcome stress” by Dr. Ashwani Bhardwaj, Pg.191-192)
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1.3.3(A) JOB STRESS AND HEALTH:
According to Dr. Ashwani Bhardwaj : Psychologically-demanding jobs that allow employees
little control over the work process increase the risk of (Source: “Overcome stress ” by Dr. Ashwani
Bhardwaj, Pg. 191-192):
• Mood disturbances,such as irritation, such as irritation, short temper.
• Insomnia or disturbed sleep.
• Cardiovascular disease.
• Ulcers.
• Musculoskeletal disorders,especially of the back and upper extremity.
• Impaired immune function.
• Psychological disorders, such as depression and burnout.
• Cancer.
• Workplace injury.
• Suicide, in extreme conditions.
1.3.3(B) JOB CONDITIONS THAT LEAD TO STRESS:
• Heavy workload, infrequent rest breaks, long work hours and shift- work; hectic and-
routine tasks that have little inherent meaning and don’t utilize the employee’s skills.
• Little sense of control over the job performed.
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• Lack of participation in decision-making, poor communication in the organization, and
poor family-friendly policies.
• Poor interpersonal and lack of support from colleagues.
• Conflicting or uncertain job expectations, too much responsibility, too many hats to wear.
• Job insecurity and lack of opportunity for growth, advancement, or promotion.
• Poor environmental conditions such as crowding, noise, air pollution, or ergonomic
problems.
1.3.4 Stress paradigm due to a compartmentalize approach to life, presented by Sri
Venkatkrislinan (Source: “Yoga for stress management by Sri Venkatkrishnan, Pg.54-
55).
Stress on post-interaction
Stress during interaction
Stress
prior to
interaction
FAMILY
S
PEOPLE I
T
U
WORKPLACE
VALUES A
T
I
OTHERS
O
ENVIRONMENT N
•FRIENDS S
• CLUB
Fig. 1.2 Stress paradigm due to a compartmentalized
approach to life.
(Source: “Overcome stress” by Dr. AshwaniBhardwaj, Pg.191)
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• Compartmentalized approach to life : Modem life is very fast and the person has to
undergo a number of situations every day. In each of the situation the role is different and the demands
are different. The primary image that is the ego sets up a number of secondary images in the form of
roles like a father, son, friend, boss, sub-ordinate, client, employer, employee, etc.
Every situation has different values and demands. The human moves into the various
situations with different roles and since the demands of the various situations are different he or she acts
according to the demands of situations and not according to the own intrinsic nature. The mismatch
between the demands of the situations and the intrinsic nature causes a lot of stress . The interactions
cause stress prior to interaction, wherein the person worries as to how he or she should interact, during
interaction and after the interaction is over on the account of the outcome.
1.4 COPING SKILLS ADOPTED BY WORKING WOMEN:
Tor working women, the demand of relationship, lifestyles and workplace becomes too great
and they work overtime just trying to cope. Present needs and demanding lifestyles have necessitated
working women to adopt coping skills, to prevent and lessen stress situations in their day to day life.
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Coping skills enable working women to handle stress more effectively, reduce the intensity of
symptoms and help recover faster from exposure to stress. Coping with change is the most
transformational of all stress managementtechniques.
Many working women take short courses or read books to learn techniques for stress
management such as time-management skills, coping mechanisms, relaxation techniques and other
strategies.
WAYS TO OYER-COME STRESS:
For relieving tension, working women even take drugs, alcohol, cigarettes etc. Tea, coffee,
cold drinks are items which have become common at our homes and offices these days, are used as
stress relievers.
• Sleep is the nature’s way of overcoming stress, but this is certainly not complete, as stress
lingers on even after the duration of sleep. This provides only temporary relaxation.
• Alcohol is used as a stress reliever in the immediate period. Care should be taken-to keep
check on the consumption, so that it does not damage the liver and other organs. Negative
side effects can be expected if consumed in larger quantities.
• Medical Drags can be useful for relieving stress but they can become addictive and
dangerous over a period of time. This must be
/
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done only under the guidance of a good medical practitioner, otherwise negative side
effects can be expected.
• Practice of Yoga is a holistic solution to the problem of stress. It takes care of stress at all
the dimensions and is free from any negative effects. If practiced properly it is not only
capable of tackling the problem of stress but also takes a person to the state of super-
consciousness and beyond, the state of self-actualization. Practice of Yoga can make
working women a stronger person who fights to keep her head above the rising tide of
pressure. No amount of health planning can help until women realize that the key to
keeping fit is through the practice of Yoga. It can provide working women with a sense of
ultimate goal in life, as it provides stability, support and direction in critical times and help
women to hold on to
a sense of purpose and meaning even in the midst of disturbing life
events.Practice of Yoga provides the anchorwhich helps in the
process of grieving, detaching and moving on in life. In other words, i
it enhances resilience and provides a positive influence which leads
to higher states of mental health and it helps to keep their body
strong and healthy. Yoga is the joining or combining of a healthy
l>ody with a pure mind. It helps one to relax and concentrate better.
Thus,working women can utilize the regular practice of Yoga for
developing and maintaining a healthy mind in aliealfhy body.
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But these whipped up working women’s sympathetic nervous system unnecessarily, when
taken in large quantities on a regular basis, so much so that a beverage becomes a stressor instead of a
reliever.
1.5 CONCEPT OF STRESS-MANAGEMENT:
Stress management is understanding stress, recognizing its symptoms holistically turning it
into a positive force using a variety of tools, information and techniques. It is not only essential for
physical and mental reasons for women, but also on humanitarian and ethical considerations.
Stress management helps working women to adjust themselves to a sustainable life-style
within a given set of circumstances, conditioned by natural and other relevant factors. If stress is not
managed properly, it can cause a number of negative feelings such as rejection, depression which in
turn can lead to health problems such as headaches, upset stomach, insomnia, ulcers, high blood
pressure, heart disease, stroke amongst others.
Stress Management is aimed at helping people to deal with the root cause of stress and about
the appropriate coping skill to deal with stress. Effective stress management demands that women
should use all the energy and arsenals at her command to fight the dreadful disease called stress.
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1.6 SKILL OF TIME MANAGEMENT (Source: “Coping with Stress at work,Tby Jacqueline M
Atkinson Phi), Pg.93):
* Priorities: Setting priorities is a skill, and it is worth learning, although it includes a list of
things to do. From one’s list of tasks - what must be done, what should be done and what you
would like to be done - you can begin to sort out the major tasks fromthe minor ones, urgent
and non-urgent, long-term goals from short-term goals.
* Forward Planning: An unplanned style of work is often responsible for work fatigue. It is
always wiser to plan out a series of actions and take one thing at a time. How people spend
their time should also be classified into task which are: (i) Active task is initiating, and those
which are (ii) Reactive, which are a response to what is going on around them. The time-table
should be slightly flexible to allow space for un- expected delays and women should learn how
to prioritize and will have the confidence to complete task in time.
Active tasks are those which help people to gain their own objectives and those of the family
and organization for which they work. There may be short or long-term goals, but should
include their own personal development. Two important things must be established - how
important the task is and how urgent it is. To a large extent, importance determines the length
of time we spent on a task. It is important to
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manage time properly and to short out how much time to be spent on responding and reacting
to daily events. Urgent task are not necessarily important and should be dealt with straight
away, in minimum time. If however we spent all our time reacting to trivial, urgent tasks, we
will never have time for long-term, important tasks. So, setting priorities involves forward
planning for both long-term goals and today’s goals. It helps to break long-term or complex
goals down to a series of small, achievable tasks and incorporate these into our schedule.
1.7 MEANING OF YOGA:
Yoga is an ancient philosophy for both the young and the old, and it is very holistically
beneficial for the young school children. The primary emphasis of Yoga is on general well-being.
Yoga is basically an Indian art and it is practiced for the enlightenment in mental aspect and
for being physically fit. The word ‘Yoga’ is used in synonym with strength and flexibility and as
physical fitness. It is a form of exercise that focuses on the core muscles and on co-ordination of breath.
Yoga includes meditation, reflection and co-ordination of breath movement. Proper practice of Yoga in
school, with a balanced diet with essential nutrients, keep women’s body hydrated and helps to keep
their immunity systemstrong enough to fight against stress. Practice of Yoga helps to spread correct
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vibrations in and around the working women and the entire vicinity becomes cheerful and ushers with
positivity. Practice of Yoga in school helps working women to equip themselves academically, to lead
themselves along new avenues and to cultivate values.
Stress and anxiety often tend to tamper with the women’s metabolism and immunity, which
leads to the occurrence of a lot of ailments, mostly affecting the skin, digestive functions, blood
circulation and the hormones. Practicing Yoga regularly will definitely keep women healthy, fit and
resistant against all forms of chronic diseases. Yoga helps the body and mind to be free from all the
negative thoughts providing women complete rest and calmness. The breathing that is inhaling and
exhaling part, while practicing Yoga exercise, opens the door toward healthy life. Yoga is a holistic
health approach that helps women to be free from physical problem and to lead a stress -free life. A
healthy body is necessary for women to enjoy a healthy life. Fitness is a worthy goal to pursue for a life
full of vitality and youthfulness. Yoga helps women to attain physical and mental health.
The benefits of Yoga are many and it includes treating affected organs fromthe entire system,
along with healing of the mind and soul.
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1.8 CONCEPT OF YOGA:
Yoga Is an ancient philosophy of life as well as a system of exercises that encourages the
union of mind, body and spirit. It is a physical discipline and it uses the body, breathing and meditation
techniques to develop self-awareness and mental clarity.
The goal of human life is to manifest the divinity within, by controlling nature internally and
externally. This divinity can be developed by regular practice of yoga.
Yoga provides a common ground for healthy living when suffering persists despite everyone’s
efforts. Millions throughout the globe have benefitted with these techniques and have experienced a
calmness of mind and more important, happiness in life. Yoga teaches one to have positive thinking,
have integrity and follow the path of spirituality.
*SWAMI VIVEKANANDA ENUNCIATES FOUR TYPES OF YOGA (Source: “Yoga For
Stress-Management” by Sri Venkatkrishnan, Pg.56):
i) KARMA YOGA: This is the Yoga of action performed unselfishly for the welfare of others.
Karma Yogi is one who works incessantly for the good of mankind without any motive. The
path of a Karma Yogi is not to get away from the materialistic world but to live within and
learn to
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enjoy the supreme happiness derived from selfless work. The part of Karma Yoga is through
selfless action and service.
(ii) BHAKTI YOGA: Bhakti Yoga is the yoga of love, purity and devotion. The methods and
techniques of Bhakti Yoga are love and affection towards others without any discrimination. It
warrants the elimination of emotions like hatred, jealousy, prejudice and enmity from one’s
mental make-up.
(iii) JNANA YOGA: Jnana Yoga is the yoga of knowledge and wisdom. It is reading of scriptures
and good books with positive thoughts. It does not deal with ordinary knowledge of reading,
writing and arithmetic, but goes deeper into the knowledge of man, his life after death, the
ultimate aim of man’s life, the creation of the universe etc.
(iv) RAJA YOGA: Raja Yoga is the yoga of growth and development through mental discipline.
It is a concept designed to help people have a blissful and enlightened life and achieve
eventual liberation. In Sanskrit
it literally means merging in one’s own inner light (RAJAM = LIGHT, and YOGA = join or
merge). This ancient discovery is based on the fact that heat and cold, pleasure and pain, loss
and gain are all in our mind.
0
Once we control our mind or take it beyond such feelings and emotions, we reach a state of
mind unaffected by any external factors or events
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and this is what is called Raja Yoga. It is a complete system,also referred to as Ashtanga
Yoga because of the eight (ashta)limbs (anga).
The eight Limbs (Ashta-anga)are:
1. Restraints (YAMAS): harmlessness,truthfulness, control of senses.
2. Discipline (NIYAMAS): cleanliness, purification of body, mind and nervous system,
study of metaphysical principles, contemplation on God.
3. Postures (ASANAS)
4. Control of breathing and life-currents (PRANAYAMA)
5. Turning the attention within (PRATYAHARA)
6. Concentration (DHARANA)
7. Meditation (DHYANA): prolonged periods of prefect concentration and
contemplation.
8. Holy Trance (SAMADHI)
Yoga is a philosophy and practice that connects the body, breath and mind to energize and
balance the whole person. This mind-body therapy involves physical postures (asanas), breathing
exercises (pranayam). and meditation (yog) to improve overall well-being. Simple asanas stretches the
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muscles, relaxes the whole body and neutralizes the tension. The meditative form of Yoga has a
profound effect on the inner dimension of life, establishing deep calmness, emotional stability and
boosts the confidence level.
1.9 BENEFITS OF YOGA ACCORDING TO ACHARYA BALAKRISHNA (Source:“Yog in
Synergy with Medical Science” by Acharya Balakrishna, Pg.150-156):
I. BENEFITS OF YOGA IN CURING DIFFERENT DISEASES:
A study titled “Psychosomatic effects of Yog - A Pioneering Study based on large scale
survey” conducted by Acharya Balakrishna showed the following benefits of Yog in curing the
following diseases:
A. OBESITY: Nowadays physical work has reduced to a great extent and eating habits are
also poor. As a result overweight problem is increasing. Yog is very effective for reducing weight.
After this survey the conclusion was drawn that Yoga is most effective for obesity in comparison with
its efficacy for all other diseases. The survey proved that 95.43 percent of participants definitely gained
from Yog.
B. HIGH BLOOD PRESSURE: Today a large section of the society is suffering from high
blood pressure due to severe competition and hectic life
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schedule. 96.23 percent of participants confirmed positive effect of Yog in controlling blood pressure.
Yog is capable of curing blood pressure problem completely.
C. ARTHRITIS: Irregular eating habits, lack of nutritious food and irregular life style lead to
arthritis. 92.80 percent confirmed total or partial gain from Yog. It has played a major role in curing
arthritis.
D. DIABETES: Lack of physical exercise and eating high fat content food are some the
reasons for diabetes. 94.99 percent of participants confirmed partial or total benefit from Yog. It has
been able to control diabetes and its ill effects on body.
E. HEART DISEASE: Stress, hectic schedule and cosmopolitan life style are increasing the
number of heart patients. 94.36 percent of participants who gave their feedback said that Yog has given
partial or total benefit. Yog has played a major role in improving the health of heart patients.
F. ASTHMA: Pollution, unhealthy working conditions, lack of cleanliness results in asthma.
95.77 percent participants who gave their feedback said that Yog has given partial or total benefit. Yog
is a blessing for all of them. We can say that Yog can prove to be the final death blow to Asthma rather
than death bringing an end to Asthma.
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G. KIDNEY PROBLEM: Modem eating habits, pollution, and lack of cleanliness is increasing
the number of patients with kidney problems. 93.67 percent participants who gave their feedback said
that Yog has given partial or total benefit Yog has played a major role in improving the health of the
patients of kidney problems.
H. SPONDYLITIS: Sitting in the same position for long hours, sedentary life style, lack of
exercise is some of the problems that results in spondylitis. 94.91 percent of the participants who gave
their feedback said that Yog has given partial or total benefit. This shows that Yog improves not only
digestion and nervous related problems but also cures bone related diseases.
I. SKIN DISEASES: Pollution, cosmetics and lack of cleanliness result in skin diseases.
91.71 percent of participants who gave their feedback said that Yog has given partial or total benefit.
Yog has played a major role in improving skin problems.
J. LIVER AND STOMACH DISEASES: Consumption of adulterated food, fast food culture,
and unhygienic life style results in liver and stomach related diseases. 93.67 percent of the participants
who gave their feedback confirmed that Yog has given partial or total benefit. Yog has played a major
role in curing the liver and stomach related diseases and people experience it immediately after
beginning the practice.
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n. CHANGE IN MENTAL CONDITION WITH YOGA:
A. MENTAL STRESS: The survey revealed that Yog reduced stress level. Yog have proved
to be a blessing for the people suffering from mental stress even in the present modemworld.
B. POSITIVE ATTITUDE: When the person practices Yog, he associates with the God
present in his soul, and becomes successful in reaching his goals. As a result a totally frustrated person
can lead a purposeful and enthusiastic life. This survey shows that Yog increase positive thinking and
our life becomes more objective and productive.
C. MEMORY: Yog improve concentration power. As a result the memory power increases.
D. HAPPINESS: Yog help us attain self-realization, it frees us from unknown fear and
suffocation. It teaches us the art of living in the present. Yog increased the level of happiness.
1.10 A COMPLETE YOGA PROGRAM:
A complete yoga program involves Exercise (ASANAS), Breath Control (PRANAYAM),
Sleep Control (YOGA NIDRA), and Mind Control (MEDITATION).
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Practice of Yoga (Pranayam) and taking care of food, sleep and breathing can enable and
empower oneself to plough through the vast sea of life.
1. NUTRITION: A well balanced diet with sufficient vitamins and minerals are essential to
good mental and physical health. There is a crucial relationship between nutrition and
emotional ups and downs. Well, food is an essential source of energy. There is a difference
that we experience after eating a big and heavy meal as compared to eating a light meal or a
salad.
The right type of food in right amount is essential for the effective functioning of the
body. Food is not an end in itself but a means of activating the subtlest layers of the mind in
order to directly experience good health, divinity, spirituality and consciousness. The state of
our general health is determined by the morsel of food at the' end of our fork, and so diet plays
a very pivotal role in one’s physical and mental health. Nutrition plays a very important role in
the functioning of the human body. The human system requires the right amount of salts,
energy giving calories for the upkeep of the body.
2. BREATH: The breath is vital to our existence. One can go on for more than a few minutes
without breathing.
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We can observe that the very breath pattern is connected to a specific mental pattern.
The breath of anger is different from the breath of sadness, which is different from the breath
of enthusiasm. Our breathing pattern change when we feel anxious, stressed or happy.
Breathing involves a co-ordinate the functioning of the nervous and respiratory systems. It is
referred to as an exercised in neuro-respiratory integration. A single breath calls for an intricate
interplay of the brain, the nerves that extend throughout the body, the heart and the lungs.
When we manage our breath, we regain control of our emotional responses. We learn to
intentionally blow off steam, take a sigh of relief and breathe away stress by integrating mind
and breath. Learning to regulate our breath is a major step in regulating our physiology:
decreasing blood presser, slowing heart rate, altering nervous and circulatory pathways,
lowering stress- hormone levels and orchestrating the creation and release of brain chemicals.
These powerful techniques when used properly and on a regular basis help us to exert
voluntary control over our mental and emotional states.
Therefore, to control the mind one simply has to breathe for calmness of mind.
Breathing practices are done in a sitting position, including the bellows breath, alternate nostril
breathing and diaphragmatic breathing.
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Breathing mobilizes our vital energy and our essence. It defines us as living, organic
beings. Reclaiming our vital breath is essential to undo stress. Though the balanced and
efficient acts of inhaling and exhaling, we continuously nourish and purify the physiology. By
increasing the oxygen flow to the brain, breathing techniques also increase blood flow and
nourish brain tissues. Proper breathing techniques can be employed to address more unique
imbalances in the physiology. In terms of stress and depression, breath stimulates the network
of nerves in the abdominal cavity that regulate digestion and metabolism. Breathing helps to -
(a) Co-ordinate functioning of the brain, (b) Improve thinking and concentration and (c)
Induce mental clarity.
When the breath is irregular, the mind wonders, but when the breath is under control,
the mind is also under control. Pranayam simply means the control of breath, and the practice
of Pranayam helps one to produce subtle and spiritual thoughts in mind.
3. SLEEP: Sleep is form of rest which is even more important than nutrition. It is the foundation
for liveliness. Sleep is an agent of vitality, and being deprived of it catches up with us
immediately and is measure cause of stress. Deep physiological purification occurs at the
cellular level while we sleep. Without a good night’s sleep, one does not feel at ease with
oneself, one may feel irritable and dull. And when one
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oversleeps, again there is a tendency to feel dull. There needs to be a balance of rest and
activity. The golden rule here is - Work well to sleep well and sleep well to work well.
Sleep is necessary for all people. Although there are individual differences in how
much sleep each one of us need, but most of us need at least seven to eight hours of sleep each
night. Sleep deprivation makes the mind and the body vulnerable to mental and physical
stress.Fatigue creates depression and stress,but deep rest through sleep is curative. So sleep is
very important for the undoing of stress.
Sleep is not only important for normal wellbeing, but it is also very much necessary
for relaxation. A disturbed night not only prevents the release of the day’s tension, but also
causes sufficient tension in itself for the next day. So, sleep is very important for combating
daily stress and strain, and being sleep-deprived impairs immunity. Sleep related problems like
Insomnia are on the rise due to hectic stressful urban lifestyles.
Sleep releases the impact of stress from the day and allows fori
the integration and growth of the nervous systemand with deeper rest come increased capacity
to work.
4. EXERCISE (asanas): Yoga postures should be performed as exercises in mindfulness. The
attention focused on the body (will) determine how
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liberating the practice is for our consciousness. The ultimate healing power of Yoga lies in
consciousness. Each pose brings into our awareness, a positive aspect of consciousness. Each
asana has its own structural effect on the physical body. In general, standing poses increase
strength and energy, whereas sitting poses provide stability in the spine and create flexibility
in the legs. Forward bends affect the branch of the nervous system that triggers a relaxation
response, creating a pleasant calming influence. Back bends, on the other hand, affect the
branch of the nervous systemthat stimulates us. They also increase spinal extension and create
strength in the back muscles.
- Hence, a yoga session can provide a foil tune-up for our physical body. Through a
regular Yoga program we can incorporate beneficial qualities and subsequently carry them
through to our everyday life.
Yoga exercises are a tool for experiencing a more settled state of mind through the
development of self-awareness. By dissolving physical stress and calming the mind, yoga
asanas are an essential preparatory step for meditation.
5. MEDITATION: The mind is an ocean and through meditation and yoga we are able to dive
through its depths. The word ‘meditation’ comes from the Latin word ‘meditatio’ which
originally indicated every type of physical or intellectual exercise. Meditation describes a state
of
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concentrated attention on some object of thought or awareness. It usually involves turning the
attention inward to a single point of reference. As we meditate, we experience an increased
degree of inner silence and calmness. Experiencing inner calmness will help us to become
centered and this will carry us through challenges and obstacles.
The most effective and conscious way to relieve essential inner stress is through
meditation. It is not an inner discourse or analysis that yields a rational package of theories,
but it certainly does yield a personal cosmology, a meaningful philosophy of life based on
direct inner experience that is validated by external experiences as well. Through meditation,
one can develop concentration which is the focal point of all types of education. Meditation
can help us to bring stability to the mind and restore us to an integrated state of well being. It
can also help us to overcome pessimistic, dull and degraded ideas.
Meditation is a practice that brings great personal benefit in the form of better
awareness, understanding, energy, health, and general well-being. It is very effective in
helping to sort out confused and discordant feelings. In Meditation, the mind can withdraw
itself from life’s illusions and direct its thinking inwards, to find and to re-create the
experience of true happiness. Meditation exercises are meant to take women deeper into
themselves and their life and help them to live in
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this amazingly complex, wonderful and yet sometimes terrifying world. The mental ability to
think positive is through the techniques of meditation. It is something women can do to
support their life and growth, to increase their energy and to open the door to a source of
energy that is constantly flowing.
Yoga promotes health and wellbeing through physical exercise. The regular practice of asanas
and breathing exercises (pranayam) makes the body strong, supple and healthy. It has a profound effect
on the circulation and on the functioning of the inner organs, glands and nerves, keeping all systems in
radiant health and leading to greater energy, better concentration and a happier, more fulfilling life.
Practice of Yoga gives us compassionate understanding, optimism, mental and physical
strength and above all assure us of our own inner strength and our capacities. The practice of Yoga is
the foundation of both physical and mental health. Yoga is expounding certain techniques and methods
practiced for integrated development of man’s entire being - physical, mental and emotional. It is a
discipline that enables man to actualize his potential to the fullest extent through self-culture and self-
education.
Yoga is not a mere means of exercise to shed those extra kilos. It is the perfect balance or co-
ordination between the physical movements, breathing,
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grace and cleansing that we are constantly striving to achieve. All these factors collectively make Yoga
an indispensable tool for living a complete and holistic life at all levels. One of the important things
women can do for their physical, emotional and spiritual health is to pay attention to their energy, learn
to understand it, work with it, conserve it and use it effectively.
Yoga is a philosophy and practice that connects the body, breath and mind to energize and
balance the whole person. This mind-body therapy involves physical postures, breathing exercises and
meditation to improve overall well-being. It is not a ‘quick-fix’, but with regular practice it does offer
improved health, physical fitness, discipline and clarity of mind.
1.11 EVOLUTION OF YOGA (According to Meghna Virk Bains)
In order to get a holistic view of any discipline, it is extremely important to trace back its
origin and evolution. It is this very trip back in history that actually helps us rediscover the authentic
nature of things as they existed in their nascent stage, and how with time they acquired their present
form and flavor. To trace the historical background of yoga systematically, we shall classify it into four
distinct time periods - Pre-classical, Classical, Post-classical and Modem.
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Pre-Classical: The origin of this ancient art can be traced back to the Indus Valley
Civilization in northern India over 5000 years ago. The word ‘yoga’ finds its reference in the oldest
Indian literature, the Rig Veda, a collection of texts containing hymns and rituals followed by Brahmin
priests. Yoga was slowly refined and developed by these priests, who documented their practices and
beliefs in the Upanishads. The Upanishads preached the sacrifice of ego through self-knowledge, action
and wisdom.
The Classical Period: This period saw the systematic presentation of yoga through the
emergence of Patanjali’s yogasutras. Patanjali is considered to be the father of yoga and his sutras form
the fundamental basis of all its styles. These sutras written sometime in the 2nd century organized yoga
into an
‘eight-limbed path’. It comprised the steps and stages towards obtaining Samadhi or enlightenment.
Post-Classical Period: A few centuries after Patanjali, yoga-masters created a system of
practices designed to rejuvenate body and prolong life. They rejected teachings of the ancient Vedas
and embraced physical body as the means to achieve enlightenment. They developed ‘Tantric Yoga’. It
was a set of radical techniques to cleanse the body and facilitate the mind to break through the fetters
that keep us fastened to our physical existence. This exploration of physical-spiritual connection and
body-centered practices led to the creation of ‘Hatha Yoga’.
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Modern Period: In the late 1800s and early 1900s, yoga began its journey westwards. Hatha
Yoga was strongly promoted in India with the lifelong work of T. Krisnamacharya. He travelled
throughout the country demonstrating the yoga poses and opened the first Hatha Yoga School. The
three disciples of Krisnamacharya, B.K.S. Iyengar, Desikachar and Pattabhi Jois, carried his legacy
forward.
Since then many more western and Indian teachers have emerged, popularizing Hatha Yoga
which now has many different schools or styles. All these styles emphasized upon the many different
aspects of the practice revolving essentially around the main philosophy of yoga, that is, mind, body
and spirit are all one. Thus no clear demarcation is possible between them.
1.12 OPERATIONAL DEFINITIONS:
In this study,
Working Women : Working women represent educated women
engaged in different jobs out of home.
Management : Management is to have effective control of a
situation and to cope with.
Stress : Stress is the human body’s way of responding
to any kind of demand (Physical and mental)
made upon it. Stress is a dynamic state in which
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an individual is confronted with high demands from different
sources. Stress refers to the responses elicited by physical or
psychological events that an individual perceives to be harmful
or emotionally threatening.
Stress-management:
Yoga
Effective and immediate relaxation and freedom
from stress.
Yoga is a holistic science. It is a conscious and
systematic process for the complete physical, mental and
emotional balance of man. It is a technique to strengthen and
relax body muscle, purify the energy channels, and to calm
down
/
the mind.
Profession Profession is a paid occupation or an
employment with formal qualification.
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CHAPTER-V

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CHAPTER-V
FINDINGS, SUGGESTIONS AND CONCLUSION
5.1 INTRODUCTION
In the preceding chapter, the problem, objectives and hypotheses of study, the procedure of
study, tools used, sample with research design, statistical analysis of data ad their interpretation were
discussed.
The present, fifth and the last chapter focuses on the findings, discussions, suggestions for
further research in this field and conclusion. The final step in research process is to summarize the
findings, arriving at conclusions and making recommendations and formulating proper generalizations.
This study, “The Effectiveness of Yoga in the Management of Stress among Working
Women”, aimed at examining the effectiveness of Yoga in alleviating (less severe) stress in working
women, who practiced Yoga and those working women who did not practice Yoga. On the basis of
analysis and interpretation of data, the following findings were drawn.
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5.2 MAJOR FINDINGS:
ii) WORKING WOMEN EXPERIENCED STRESS
Stress is the modem killer disease that had sapped working women of their vitality and
destroyed the quality of human life. The modem world with its aggressive attitude and competitive
environment had put women in a state of stress. Stress not only sapped working women of their energy
but also destroyed the joy of life. It adversely impacted both women’s work and family life. Hence,
working women are full of inner conflicts and stress. The present lives lead by women is totally stress -
ridden and it is really unfortunate that women lead a life that is so pitiable.
iii) WORKING WOMEN HAD DEMANDS MADE ON THEM FROM TWO SEPARATE
SOURCES - FAMILY & PROFESSION.
Working women had always struggled hard with their dual roles and their problems - both at
the office and at the home front. Women seemed to run the risk of losing themselves because of their
constant transitional journey, with their roles that changed every moment - from daughters and sisters
to daughter-in-laws and wives to the noblest of them all - that of a mother. The responsibilities related
to the family and their urge to pursue their careers, prove their professional powers, strive and make
their mark through the cut-
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throat chaotic competition, drained women of all their enthusiasm and excitement, and stress response
was elicited too intensely and frequently which lead to individual stress. Women struggled hard with
time-management problems, tried to juggle several elements of their life with a full time job and raising
children, and sometimes it involved cutting back their family hours so that they could work better.
iv) WORKING WOMEN EXPERIENCED DIFFERENT TYPES OF STRESS IN
RELATION TO (A) FAMILY LIFE:
In the present day scenario, women’s mind is trapped by desires, multiple worries and
countless duties, in relation to her family life. Everyday working women face a number of challenges
and obstacles making them experience stress which ultimately creates negative feelings. There are
countless reasons, why women feel overwhelmed by their own internal state of mind. A great deal of
their energy gets drained when they find themselves in the midst of the waves of emotion - the over
powering depression, guilt, anxiety, anger and stress. There are different types of stress that women
experience in relation to family life -
vi) Family related anxiety
vii) Physical stress
viii) Emotional stress
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vii) Social stress
viii) Fear psychosis
ix) Phobic Anxiety
x) Powerlessness
xi) Role conflict
Under participation
Distortional thought pattern
In family matters, working women are over burdened because of the following domestic tasks
:
Attending to children and their studies.
Attending to spouse requirements.
Kitchen work
Bills to pay
Illness of family members.
• Deaths in the family.
• Pending work reminders.
• Social visits (Birthdays, Marriages, Anniversaries etc.)
Cleaning the house (washing clothes,utensils, wiping the floor, dusting etc.)
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Outings with the family (Visiting people and places, shopping,going for movies,
picnic etc.)
Attending to family misunderstandings and quarrels.
Social criticism and trauma.
Relationship breakdown.
Un-healthy behaviour of family members.
Scattered family problems.
Broken family related problems.
Financial insecurity,
Physical inability.
Fulfilling demands made by in-laws.
Lack of sleep.
• FAMILY RELATED CAUSES OF STRESS, IN WORKING WOMEN:
Working Women seemed to thrive on a fast-paced, hard driving life style them left them
exhausted. Looking after the house and children is a whole-time job for women, which at times was
quite demanding and monotonous.
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Women found themselves surrounded by many problems - on many fronts related to family,
each causing stress and strain. Problems cause stress, so it was very logical that once we reduced our
problems, we should be able to reduce our stress.
• WORK-PLACE RELATED TYPES OF STRESS:
Working women had a full time job of rearing children and managing the family, besides
managing a frill time job outside the home. Although their family and career skills might be superb,
their stressful life could easily Atrophy as they became more deeply engrained in their approach to
manage their home and job, at the same time. Frustration and despondency therefore set in and working
women become trapped in a feeling of helplessness from which they see no possible escape. Working
women felt drained of their energy because of the different causes of stress related to their profession:
b Free Floating Anxiety
c Obsessive Traits and Symptoms
d Phobic Anxiety
e Commitment Anxiety
f Neurotic Suppression
g Hysterical Traits
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Working women are overburdened with work in their work-place. Then-job requires them to
travel a lot, meet new people, eat varied food, put up with convenient or inconvenient modes of
transport and places of stay etc - and they have to bear it all. This puts a lot of pressure on their system
and their psyche.
• WORK-PLACE RELATED CAUSES OF STRESS:
Working women felt that they were unable to cope with the pressures of everyday life, in
relation to their profession and were easily fatigued with the pressures of the work-place and they
became irritable, depressed and stressed.
In relation to their profession,working women were overburdened because of the following:
Overload at the workplace.
Dead-line pressure.
Competitive peers.
Financial insecurity (low salary)
• Demanding Boss.
• Financial crisis (problem)
• Career Concern (Over Ambitions)
• Non-performing juniors.
• Work-place liabilities.
• Lack of job satisfaction.
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• STRESS IS MORE SIGNIFICANT AT THE AGE OF25 - 45 YEARS:
The study revealedthat working women between the age group of 25 to
• years were more stressedthan working women between the age group of 46
to 65 years.
It is clearfrom the study that stress had a direct effect on both physical
and mental health of working women. And a disturbed, depressed, agitated,
dissipatedmind cut at the root of theirsatisfaction, since satisfactionis one
criterion of a healthy mind.
Modem lifestyle ledby women as characterizedby the craze for
material wellbeing, along with the proper management of theirfamily, which
has resultedin the loss of innerquietude on theirpart. As a result, more and
more working women are stressedup and leadextremely unhappy lives. Plenty
of material possession too hadfailedto give them the inner(mental) peace,
which means so much in life.
25 - 45 years: Normally at this stage, working women begin their
family life andare at the peak of theircareer or professional life. Hence, at this
stage working women suffers from tremendous mental pressure and‘they
become restless, impatient andstressed. Stress is experiencedby working
women of different professions, many times at this phase of life. Stresscreates
vast amounts of misery and suffering in working women at this age (25 45
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years) because they have to attend to many things, making them emotionally crippled, as they try hard
to lead their dual lives.
In the outer manifestation of the dual life led by working women, they have to attend to many
factors, being un-experienced in family matters and also at the peak of their profession, are unable to
handle and manage their lives properly. This leads to differences and problems which are difficult for
them to reconcile and manage, and they fall a prey to stress.
By the time women reach the age group of 46 to 65 years, they become more experienced in
relation to family life and more stable profession wise. By this age, women gradually learn to adjust to
a sustainable lifestyle within the given set of circumstances, conditioned by natural and other relevant
factors and they also learn how to prevent and lessen and manage stress situations in their day to day
living.
The findings of the ANOVA test revealed that there existed significant difference between the
stress experienced by working women from different professions, in the age group of (i) 25 - 45 years
and (ii) 46 - 65 years. The women between the age group of 25 to 45 years experienced more stress than
the working women between the age group of 46 to 65 years. Thus the null hypothesis 2: There exist no
significant difference between stress experienced by working women in the age group of (i) 25 - 45
years and (ii) 46 - 65 years is rejected.
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• STRESS EXPERIENCED BY WORKING WOMEN FROM DIFFERENT
PROFESSIONS:
The finding of the study revealed that modem working women from different professions
suffered from tremendous mental pressure and they became restless, impatient, intolerant, aggressive
they had lost their peace of mind because of stressful lives lead by them.
Working women from different professions (Teachers, Lawyers, Doctors, Corporate Sector
Employees, Business Women and Government Sector Employees) suffered from stress a number of
times - mild or severe. Thus stress was experienced by women from different professions, in different
situations and at many times. When working women experienced stress consistently, their immune
system got jeopardized easily. They were in a state of fatigue; they berated themselves and believed
that they were no longer able to make a significant contribution to life. Stress not only affected working
women’s emotional lives, it also affected their well-being in a variety of areas, from family life,
relationship, finances to vacation and professional life.
The causes of stress in relation to working women’s (a) family and (b) professional life are
explored and related identified, and the investigator grasped the root causes of family stress.
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• FAMILY RELATED CAUSES OF STRESS:
The causes of stress related to working women’s family life were -
Relationship breakdown
Broken family
Scattered family
Joint-family related liabilities
Social isolation
Financial insecurity
Lack of sleep due to over-work
Physical inability
Single parent
Loneliness
Stress is the modem killer disease that sapped working women of their vitality and destroyed
the quality of their life. The modem life-style led by women, the modem world with its aggressive
attitude and family related causes of stress had put women in a state of inner conflicts and permanent
stress family related stress also resulted in loss of memory, irritability, frustration, poor adjustment,
anger, stripping women from the joy of naturalness. Stress accumulation also lead to alcoholism, drugs
and family discord. The sad part
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was that, once working women got into the stress groove, it was very difficult for them to get out of it.
Women moved into the various family situations with different roles and since the demands of
various situations were different, women acted according to the demands of situations and not
according to their own intrinsic nature. This mismatch between the demands of family related situations
and the intrinsic nature caused a lot of stress in women.
• PROFESSION RELATED CAUSES OF STRESS:
The findings of the study revealed the following causes ofprofession related stress,in working
women:
Work overload
Dead-line pressure
Competitive peers
Role conflict
Poor peer relations
Non-performing juniors
Demanding boos
Poor self performance
Low status
(v) Strenuous working condition
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Working women are stressed due to the hectic life lead by them. The present professional lives
lead by women was totally stress-ridden.In the present study,the profession related causes ofstress are
thoroughly studied by the researcher. After conducting research in this field, the researcher identified
some of the major profession related causes of stress and its impact upon working women’s health.
This findings of research work evidence clearly indicated that stress at work led to negative
changes in health status of working women. In examining the area of occupational stress, it became
clear that stress arised at work, because of factors like the working environment, deadline pressure,
competitive peers, financial insecurity, demanding boss, career concern, non- performing juniors, work-
place liabilities, lack of job satisfaction which ultimately resulted in a set of conditions which gave rise
to potential stressful situations.
9. SIGNIFICANT DIFFERENCE BETWEEN THE STRESS EXPERIENCED BY
WORKING WOMEN, FROM DIFFERENT PROFESSIONS:
There is significant difference between the stress experienced by working women from
different professions. Thus, the null hypothesis 3: There exist no significant difference between the
stress experienced by working
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women from different professions in relation to (i) family and (ii) professional field, is rejected.
The findings of the study revealed the following rank-wise stress level
in working women from different professions,with the mean difference:
1st Corporate Sector (Mean-5.00)
2nd Business women (Mean-4.74)
3rd Teacher (Mean-4.42)
4th Government service (Mean-4.40)
5th Doctor (Mean-4.36)
6th Lawyer (Mean-4.10)
T-test was applied to test the mean difference of stress-levels among the working women, from
six different professions.
J. COPING SKILLS ADOPTED BY WORKING WOMEN:
The present study revealed that stress had become an unwanted companion, casting a shadow
on every aspect of working women’s life. There is considerable quantity of empirical support for the
notion that, stress had a negative influence on physical and psychological health of working women.
The researcher had identified a number of perspectives, regarding the coping
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skills adopted by working women in order to manage stress in their day to day life.
The study aimed at finding out the coping skills adopted by working women, in order to deal
with stress. Being stressed was a complex condition to handle or cope with, for working women.
The world is a flux, continually changed and moved in a cyclic manner. In order to cope with
the perpetual changing state of external universe, to make them adjust with the unstable flow of human
existence and stress related to (a) family and (b) work life, they needed to develop coping skills.
According to Yang Tan and John Ortberg in understanding stress (its causes and symptoms)
was the first step towards effecting coping. A great weapon in battling stress was - how people though!
The way they thought had a great influence on the way they felt. So, negative feelings like depression
often resulted from distorted, extreme, irrational, unreasonable and negative thinking. This insight
meant that depressed people were simply victims who suffered passively from such feelings. They
could combat their depression by changing their thinking into more realistic, balanced, positive views of
themselves, their world, their family and professional life.
At a point of life when working women experienced physicalas well as mental stress,it
became necessary for them to cope with stress.Present needs
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and demanding lifestyles had necessitated working women to adopt coping
skills to prevent and lessen stress situations in their day to day life.
C. DIFFERENT TYPES OF STRATEGIES WERE ADOPTED BY WORKING WOMEN
IN STRESS MANAGEMENT:
The following were the different types of strategies or coping skills adopted by working
women in stress management -
Shout and cry
Throw temper tantrums
Hurt oneself (have drugs,alcohol, smoking etc.)
Speechless and quiet.
Read books.
Watch movies.
Listen to music.
Practiced Yoga.
D. EFFECTIVENESS OF YOGA IN STRESS MANAGEMENT:
The study revealed that practice of Yoga is effective in management of stress, among working
women. Yoga helped in relieving unpleasant feelings among the population surveyed. Yoga helped
women not only for their
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individual liberation from stress, but practice of Yoga also equipped them with determination, whereby
they could satisfactorily do their job along with their family duties. Yoga helped working women to
develop a calmer, safer, more grounded feeling that could act as a buffer against stress. Yoga was
termed by working women as a coping strategy of alleviating the stress related problems, which
prevailed in the family and professional life of women. Practice of Yoga made women more efficient
and productive, gave them confidence and minimized their anxiety and doubt. It improved an
individual’s ability to handle stress.
The findings of the tests revealed an accurate picture of how working women were prone to
stress and how they had trouble controlling recurring thoughts associated with depressed feelings. But,
the greatest asset in battling stress was through the practice of Yoga. Since there existed a close
connection between the experience of stress and the condition of the body, so practicing Yoga is a
helpful way of treating and managing stress.
Working women agreed that Yoga is a holistic health approach that helped in keeping them
free from all physical and mental diseases. One of the best ways how they could stay disease-free is
with the practice of Yoga. Yoga had the ability to both reduce stress and exercise the body.
The findings of the study also revealed that practicing Yoga regularly kept working women
healthy, fit and resistant against all forms of chronic diseases.
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The study revealed: working women who practiced Yoga agreed that regular practice of Yoga
helped to keep their body healthy and fit, prevented physical, mental and emotional imbalance, related
to their family and professional lifestyle. Daily practice of Yoga gradually brought about a change in
one’s thoughts, conduct, attitude, behaviour, words and deeds and a total transformation in their
personality as a whole. Along with the 150 working women who practiced Yoga, 105 of them who did
not practice Yoga, also agreed that practice of Yoga is effective in stress management, and none of the
working women responded negatively about the effectiveness of Yoga in stress management among
working women.
Table 5.1: Showing the positive responses of working women, regarding effectiveness of Yoga in
management of stress.
Q. No. Yes No Total
Yes 150 105 255
38No idea 0 45 45
No 0 0 0
150 150 300
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The result of table 5.1 is shown in the form of a pie diagram.
Fig.5.1: Positive responses of working women, regarding effectiveness of
Yoga in management of stress
In relation to effectiveness of Yoga in management of stress, related to family and work-
place, out of 300 working women (150 who practiced Yoga and 150 who did not practice Yoga), 255
working women (150 who practiced Yoga and 105 who did not practice Yoga) agreed that practice of
Yoga helped to cope with stress and responded positively (Yes). Only 45 working women, who did not
practice Yoga responded that they had no idea regarding the effectiveness of Yoga in stress
management. None of the working women responded negatively about the effectiveness of Yoga in
stress management.
K. In the outer manifestation of the dual life led by working women, which led to
differences, and problems, were difficult to reconcile
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and manage. Since the dual-load on working women is an issue of deep concern, the
need to bust stress of working women has become more important. Working women felt
that stress was both additive and cumulative. Just as they need nutrition on a daily basis,
stress busting should also become a part of their daily routine.
o. Stress occurs when the demands of a situation outweigh the body’s ability to cope.
Stress in working women leads to emotional instabilities and mental agitations. Modem
life-style led by working women are characterized by stress, and they lead unhappy
lives. Working women thus shrink themselves to a narrow cocoon instead of expanding
to the cosmos.
p. This study leads us to the finding that Yoga and meditation has an effect in stress
management of working women. Women who practice Yoga regularly can redirect
their mind from stress, than those women who do not practice Yoga. 150 working
women who practiced Yoga had learnt to control their anxieties, emotions etc. and were
capable of coping with stress. Practice of Yoga has helped them to develop positive
attitude and also kept their body fit and free fromdisease and lead to stress -free mental
state. This study revealed how stress in working women could be removed and
lessened, through practice of Yoga. The findings of the present
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study showed that, through practice of Yoga, women’s mind could be calm, quiet and
serene. Yoga made life natural and peaceful and free from nervous exhaustion and
worry, because it helped women to keep their vital force of life ever renewed and
reinforced. 45 working women had no idea about the effectiveness of Yoga in stress
management. They had no knowledge of Yoga - as a coping skill, which could help to
tide over the stress in life.
2. Practice of Yoga, than all other strategies adopted by working women, helped
marvelously to enhance them mentally, physically and spiritually. Yoga and meditation
had helped working women to sustain their health and had indulged themto lead stress -
free lives. Practice of Yoga had helped working women to have peace of mind and to
manage (cope with) stress effectively.
3. The investigator visited the ‘Prajapita Brahma Kumaris Ishwariya Vishwavidyalaya’
centre in Rupnagar, Guwahati and interviewed its heads - B. K. Sheela and B. K.
Mousumi. Mousumi Bahen said that - Yoga was not a religion based on some beliefs,
but a systematic exploration of the subtle dimensions of a human being. Yoga brought
about transformation of the human psyche at the collective level and leads us to a
holistic life of peace and joy. She emphasized that - Practice of Yoga could free women
from their stressful states, that they encountered in their day to day life. It
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