Stress management

STRESS MANAGEMENT : STRESS MANAGEMENT Submitted by Manisha Rana There is more to life than increasing its speed.  ~Mohandas K. Gandhi

CONTENTS : CONTENTS Introduction Types Response of body to stress Symptoms Impact of stress Stress can be beneficial ! Stress management techniques Facts and figures

INTRODUCTION : INTRODUCTION ‘Stress’ from Latin word strictus which means narrow and stringere (internal feelings of tightness & constriction of muscles & breathing) Pattern of responses an organism makes to stimulus event that disturbs the equilibrium and exceeds the person ability to cope

NATURE OF STRESS : NATURE OF STRESS An ongoing transactional process between the individual and environment It is a dynamic mental or cognitive state Psychological meaning of stress

TYPES OF STRESS : TYPES OF STRESS EXTERNAL Physical & environmental – Stress that change the state of our body E.g Overexertion, Lacking a nutritious diets, Harm from an injury etc Air pollution, noise pollution, heat from summer etc Social- induced externally and results from our interaction with other people Death or illness in family, strained relationships, troubled with neighbors

Slide 6 : II. INTERNAL Psychological- stress that we generate ourselves in our mind occurs due to frustration, conflicts, social pressure

RESPONSE OF BODY TO STRESS : RESPONSE OF BODY TO STRESS GENERAL ADAPTATION SYNDROME (GAS) Selye define stress in generic concept as how the body reacts to a stressor, (real or imagined, a stimulus that causes stress) This is called GAS Acute stressors affect an organism in the short term; chronic stressors over the longer term Selye researched the effects of stress in three stages as follows : ALARM STAGE RESISTANCE STAGE EXHAUSTION STAGE

Slide 8 : Alarm is the first stage. When the threat or stressor is identified or realized, the body's stress response is a state of alarm. During this stage adrenaline will be produced in order to bring about the fight or flight response

Slide 9 : Resistance is the second stage. If the stressor persists, body begins try to adapt to strain but it’s resources starts gradually depleting. Exhaustion is the third and final stage in the GAS model. At this point, all of the body's resources are eventually depleted and the body is unable to maintain normal function. If stage three is extended, long term damage may result as the body, and the immune system is exhausted

Slide 10 : Gas is a automatic body response which takes place in every individual during stress. It can be easily defined by an e.g. In the organization when an employee is suddenly ordered by the boss to complete the assigned work in limited time then he is under alarm stage When one tries to complete the work within the time period with accuracy i.e resisting to the pressure ,it is resistance stage At last when one completes the task , exhaustion occurs i.e he is left with limited energy and alertness so called exhaustion

SYMPTOMS OF STRESS : SYMPTOMS OF STRESS Emotional effects- Those who suffer from this effect are likely to show mood swings and erratic behaviors. E.g are as follows : Feeling of anxiety & depression Feeling of physical & psychological tension – frustration, mood swings etc Physiological effects – when human body is placed under physiological stress then it creates certain hormones called adrenaline and cortisol Changes in heart rate , Blood presure level, Metabolism , Slowing down of digestion etc.

Slide 12 : Cognitive effects- This type of effect occurs due to mental overload, it lead to cause inability to make sound decisions in individuals .E.g. are as follows : Poor concentrations Short term memory capacity Behavioral effects – Stress affect the behavior by eating less food, increasing intake of caffeine, alcohol , cigarettes. E.g. : Disrupted sleep patterns Absenteeism Reduced work performance

STRESS CAN BE BENEFICIAL ! : STRESS CAN BE BENEFICIAL ! Stress can be beneficial also, in order to understand this, two terms should be clear : I. EUSTRESS II. DISTRESS Eustress - It is the level of stress that is good for an individual and is one of the person’s best assets for achieving peak performance & managing minor crisis Distress – Manifestation of stress that causes our body wear and tear

YERKES DODSON LAW : YERKES DODSON LAW The Yerkes-Dodson law is an empirical relationship between arousal and performance Developed by psychologists, Robert M. Yerkes and John Dillingham Dodson in 1908. The law dictates that performance increases with physiological or mental arousal, but only up to a point. When levels of arousal become too high, performance decreases.

Slide 15 : An individual performance can be improved if that person is aroused in some manner Research has found that different tasks require different levels of arousal for optimal performance. An example of this is an athlete who performs better under real game situation than he/she does during practice games. There is more arousal (stress, excitement) during the real games which increases their performance. But, if the pressure becomes too much, their performance can decrease (e.g., missing an easy shot with time running out and losing the game -- choking!).

Slide 16 : The process is often illustrated graphically as a curvilinear, inverted U-shaped curve which increases and then decreases with higher levels of arousal.

STRESS MANAGEMENT TECHNIQUES : STRESS MANAGEMENT TECHNIQUES Relaxation & meditation – It is the most effective method to relieve stress, deep breathing exercise , raj yoga meditation , Vipassana meditation etc Biofeedback – Procedure to monitor and reduce physiological aspects of stress by providing feedback about current physiological activity E.g. Heart rate learning ways of controlling physiological response in quite condition and transferring that control in everyday

Slide 18 : Creative visualization – it is an effective technique for dealing with stress, it is based on imaginary condition Cognitive behavioral techniques – The essence of this technique is to replace negative and irrational thoughts with positive and rational thoughts

Slide 19 : Organizational skills - Skill of keeping physical surroundings (office, desk, kitchen, closet, car) well-organized, to avoid the stress of misplaced objects and clutter. Support systems - People with strong social support systems experience fewer physical and emotional symptoms of stress than their less-connected counterparts. Loved ones, friends, business associates, neighbors, and even pets are all part of our social networks.

FACTS & FIGURES : FACTS & FIGURES In an analysis on `Level of Stress in Workplace’ conducted by ASSOCHAM, it has been revealed : Top 10 Sectors in which the menace of Stress and mental fatigue has intensified in recent times at top & middle positions comprise Construction, Shipping, Banks, Government Hospitals, Star Trading Houses, Electronics & Print Media, Courier Companies, SSI, Retail & Card Franchise Cos. to deliver on deadlines

Slide 21 : Top executives such as Civil Engineers, Architects, Contractors, Engineer Officers, Masters in various Depts, Branch & Marketing Managers, Doctors, Production Managers, Quality Controllers, Editors, Reporters, Copy Writers, Operations & Marketing Manager, Quality Controllers,  Supervisors and Sales & Marketing Managers brave stress and carry whom its adverse impact. The key factors for heavy stress in above 10 areas are : Scheduled Time period for completion of Targets & Projects Overloaded work pressures throughout the year High demand for Performance Working conditions &Lack of staff Threats from competitors

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SEMINARS AND WORKSHOPS : SEMINARS AND WORKSHOPS CLARITY SEMINARS David and Karen Gamow, founders of Clarity Seminars What it is - It’s also much more than a stress-management program. The principles and techniques participants learn are essential for successful leadership, self-mastery, focus, and ability to work effectively with others. Data - personally trained more than 20,000 employees Workplace training client includes: NASA, YAHOO! , Ernst & young, U.S army, NOKIA, University of Texas, Denver airport etc

Slide 25 : Companies who choose to provide on-site training designed to help their employees effectively cope with stress, through their employee assistance program (EAP) providers to develop and deliver workshops focused on how to effectively manage stress. Organizations that provide on-site stress management seminars include: Achieve Max Inner Work Laughter Yoga Training Service on Demand Roger Reece Seminars Syntrek

STRESS MANAGEMENT AT MNCS : STRESS MANAGEMENT AT MNCS HEALTH ASSESSMENT AND LIFESTYLE ENRICHMENT PROGRAMME, HALE) AT INFOSYS It was a programme To address welfare issues of Info scions by consistently innovating and offering healthy and life style choices. Include hobbies, interests, sessions for dance, Tai Chi, aerobics, Yoga, painting, and Pranic healing. The Hale web portal, available to the organization, contains information related to health and lifestyle. The health check-up was an annual affair and had facilities from simple tests to cancer screening. Infosys had entered into a tie-up with the Women's and Children's Foundation Hospital. There was a makeshift hospital with a mobile dental van at the office premises Lectures on eye care, stress management, skin care and good eating habits were organized.

Slide 27 : Johnson & Johnson started an online stress management programme for women called Upliv as www.Upliv.com It will provide advice, exercises like deep breathing and periodic shipments of toiletries with scents that the company says “elicit relaxing and refreshing moods.” Tata consultancy services (TCS) Relax your stress Away •How to relax•Countdown Relaxation•Meditation•Visualization•Other methods–stroke a pet–take a hot bath–-listen to music

Slide 28 : Thank you