1. “EFFECTIVE PERFORMANCE
THROUGH BETTER STRESS
HANDLING”
by
Dishari Gupta
Research Scholar
Dept. of Applied Psychology
University of Calcutta

2. WHAT IS STRESS!!!
• The word 'stress' was derived from the Latin
word "stringere" or tightness.
• Researchers view stress as the psychological
and physiological condition that a person
experiences when a situation is perceived as
threatening, harmful or demanding.

3. DEFINITION OF STRESS
• Hans Selye, the father of modern stress
research, defined Stress as "any event which
may make demands upon the organism, and
set in motion a non-specific bodily response
which leads to a variety of temporary or
permanent physiological or structural
changes".

4. Stress: When it becomes excessive, people
develop various syptoms of stress that can
harm their performance and health;
 Physiological:
• Ulcers, Digestive problems, Headaches, High blood
pressure, Sleep disruption.
 Psychological:
• Emotional instability, Moodiness, Nervousness and
tension, Chronic worry, Depression, Burnout.
 Behavioral:
• Excessive smoking,Abuse of alcohol or drugs,
Absenteeism, Aggression, Safety problems,
Performance problems.

5. TYPES OF STRESS
• Eustress : Good stress
- Winning a lottery
- Getting engaged
- Motivated
- Productive

6. TYPES OF STRESS
• Distress : Bad stress
- difficult work environment
- Overwhelming sights and
sounds
- Threat of Personal injury

7. Some stresses college students face
• The Environment - examples include noise,
pollution, traffic and crowding, and the weather.
• Physiological - examples include illness, injuries,
hormonal fluctuations, and inadequate sleep or
nutrition.
• Your Thoughts - the way you think affects how
you respond. Negative self-talk, catastrophizing,
and perfectionism all contribute to increased
stress.
• Social Stressors - examples include financial
problems, work demands, social events, and
losing a loved one.

8. STAGES OF STRESS
(General Adaptation Syndrome)
• Stage I - Alarm Reaction
– The “fight or flight” response which causes you
to be ready for physical activity
– However, it decreases the effectiveness of the
immune system which makes you more
susceptible to illness

9. STAGES OF STRESS
• Stage II – Stage of adaptation
– If stress continues, the body adapts to the
stressors it is being exposed to
– If the stressor is starvation, the person
experiences a reduced desire for physical activity
to conserve energy, and the absorption of
nutrients from any food intake is maximized

10. STAGES OF STRESS
• Stage III – Stage of Exhaustion
– Stress persists for a long time
– The body’s resistance may be reduced or collapse
quickly
– People who experience long-term stress may have
heart attacks, severe infections, or chronic pain or
illness

11. RELATIONSHIP OF
GAS (III STAGES) & PHYSIOLOGY

12. STAGES OF STRESS
Figure of General Adaptation Syndrome ( Stress Model of Hans Selye)

13. The Person Test
On a blank piece of paper draw a
person.
Do not look at your neighbor's
picture
Their drawing will not serve to
interpret your personality.

14. • If the person is drawn toward the top of the paper you
are a positive & optimistic person.
• If the person is drawn towards the middle of the page
you are a realist.
• If the person is drawn toward the bottom of the page,
you are pessimistic & and have a tendency to behave
negatively.
• If the person is facing left, you believe in tradition, are
friendly, and remember dates and birthdays.
• If the picture is facing forward (towards you) you are
direct, enjoy playing the devil's advocate and neither
fear nor avoid discussion.
• If the person is facing right, you are innovative and
active, but have neither a sense of family, nor
remember dates.

15. • If the person is drawn with many details, you are
analytical, cautious, and distrustful.
• If the person is drawn with few details, you are emotional,
naive, care little for detail, and take risks.
• If the person is drawn with two legs and two hands
showing, you are secure, stubborn, and stick to your
ideals.
• If the person is drawn with less than two legs and two
arms showing, you are insecure, or are living through a
period of major change
• The larger the person's ears you have drawn, the better
listener you are.

16. SOURCES OF STRESS

17. WORK STRESS
• Discrepancy between the
demands of the
environment/workplace
and an individual’s ability
to carry out and complete
these demands.

18. STRESS TRIGGERS
• Changes in your life
• Trauma or crises
• Small daily hassles
• Conflicts
• Unpleasant people
• Barriers that prevent
you from reaching your
goals
• Feeling little control
over your life
• Excessive or
impossible demands
• Noise
• Boring or lonely work
• Irrational ideas about
how things should or
must be; perceiving
that life is not
unfolding as you think
it should

19. CAUSES OF WORK STRESS
c) Group Stressors –
1. Lack of group cohesiveness.
2. Lack of social support.
3. Intra individual, Interpersonal and Inter group
conflict.

20. CAUSES OF STRESS
d) Individual Stressors –
1.Role conflict and role ambiguity,
2.Type-A characteristics,
3.Personal control,
4.Learned helplessness,
5. Self-efficacy and
6.Psychological hardiness.

21. NEGATIVE EFFECTS OF STRESS
1) Physical :
- Weight gain or lost
- Unexpected hair loss
- Heart palpitation
- High Blood Pressure

22. NEGATIVE EFFECTS OF STRESS
2) Emotional :
- Mood swings
- Anxiety
- Can lead to depression
- Can Also lead to unhealthy Coping strategies
(i.e. alcohol, drug etc.)

23. Short Term Physical
Stress Symptoms
 Dry mouth
Cool skin
Cold hands and feet
Increased sweating
Rapid breathing
Tense muscles
 Butterflies in
your stomach
 Diarrhea
 A desire to urinate
Faster heart rate
Feelings of nausea

24. Long Term Physical Stress Symptoms
– Insomnia
– Change in Appetite
– Sexual disorders
– Aches and pains
– Frequent colds
– Feelings of intense and long-term tiredness
– Prone to illness

25. BEHAVIORAL STRESS SYMPTOMS
• Yawning
• Talking too fast
• Talking too loud
• Fiddling
• Twitching
• Nail biting
• Teeth grinding
• Drumming Fingers
• Pacing
• Irritable
• Emotional
• Defensive
• Over reacting
• Irrational
• Hostile
• Critical
• Aggressive

26. Some creative ways to manage stress
• Hydrotherapy- To release the muscle tension, you can soak in
a hot bath.
• Create a sacred space- You can set aside a small area of your
home where you can go to relax.
• Photography- Get a camera and go outdoors.
• Dancing- If you like to move and exercise, try signing up for a
dancing lesson
• Painting-You don't have to be artistic to try your hand at
painting pictures.
• Bake a pie or bread- Invite a friend to share in this activity.
You will discover that baking is a great way to release stress.

27. • Create your own top 10 list- If you think back to your
childhood days which most likely were relatively stress-free,
You will find activities you enjoyed doing.
• Gain Perspective by Discussing Problems
• Clarify Your Values and Develop a Sense of Life Meaning

28. YOGA
• Yoga originated in India
• From Sanskrit word “yuj” meaning union
between mind ,body and spirit.
• Include ethical discipline, physical postures,
breathing control and meditation.
spirit
mind
Body

29. BENEFITS OF YOGA
• Reduced stress
• Spiritual growth
• Sense of well being
• Reduced anxiety and
muscle tension
• Increased strength and
flexibility
• Slowed aging
• Improve many medical
conditions:
• Lower heart rate
• Lower blood pressure
• Allergy and asthma
symptom relief
• Smoking cessation help
• Sound sleep

30. TIME MANAGEMENT
• BENEFITS OF TIME MANAGEMENT
- Efficient
- Successful
- Healthy

31. OBSTACLES TO EFFECTIVE TIME
MANAGEMENT
• Stress and fatigue
• Telephone interruption
• Extended lunches or
breaks
• Poorly run meetings
• Poor planning
• Inefficient delegation
• Procrastination
• Too many things at
once
• All work and no play
• Inability to say “no”
• Disorganization
• Unclear objectives

32. TIPS FOR TIME MANAGEMENT
• Set Goals
• Prioritize
-Do
-Delegate
-Delay
-Delete
• Learn when to say “NO”
• Make a schedule
• Organize
• Use your waiting time
- On public
transportation
-At the doctor’s office
-When you are early
• Concentrate on the task
at hand

33. • Plan each day
• Prioritize your task
• Say no to non essential tasks
• Delegate
• Take time to do quality job
• Break large, time-consuming tasks into smaller tasks
• Practice the 10-minute rule
• Evaluate how you're spending your time
• Take a break when needed

34. HOW & WHY CHROMOTHERAPY
WORKS
• We live in a sea of energy where color is
working within us. Research and observation
has shown us that specific colors bring
balance to our physical and emotional
systems.

35. A LOOK AT SOME COLOURS & THEIR
EFFECTS
Regulates the pituitary gland, fights depression, bulimia,
calms the nervous system, fights irritability, insomnia and
can be used to assist in recovery from nervous
breakdown
It is Calming. reduces blood pressure and calms both
breathing and heart-rate. It has anti-inflammatory and
muscle relaxing effects. Fights both physical and mental
tension and is used to assist in relaxation
Is used to energise and stimulate. Can be used to develop
excitement and sensuality

36. Strongly stimulates happiness, brings on a
sense of security, as well as a strong feeling of
well-being
Used for regeneration. Also, provides energy
Rebalances the psychophysical and hormonal sy
stems in people who suffer from seasonal
depression
Tones, recharges, improves digestion, has a good
effect on the blood circulation system
Has a good effect on the mental state, reduces blood
pressure, has a good effect on the heart and
lungs, stimulates creative thinking

37. COUNSELLING
• What Counselling is?
• Counselling is discussion with an employee of
a problem that usually has emotional content
in order to help the employee cope with it
better. Counselling seeks to improve employee
mental health and well-being.

38. WHAT COUNSELLING CAN DO?
The general objectives of counseling are to help employees
grow in self-confidence, understanding, self-control and
ability to work effectivey.
The counseling objective is achieved through one or more of
the following counseling functions. The six activities
performed by counseling.
• Advice
• Reassurance
• Communication
• Release of emotional tension
• Clarified thinking
• Reorientation

39. TIPS FOR STRESS AND LIFE STYLE
MANAGEMENT
• Rest
• Talk things out with
someone you trust - a
family member or a good
friend
• Learn to manage your
anger
• Fill your life with fun
things to do!!!!
• Keep your sense of
humor!!!!

40. TIPS FOR STRESS AND LIFE STYLE
MANAGEMENT
• Relax : Relaxing needs
to be part of your daily
routine.
• Refraining from
negative self talk
• Being aware of how your
perceptions may cause
stress and change them
as needed
• A positive attitude

41. TIPS FOR STRESS AND LIFE STYLE
MANAGEMENT
• Act appropriately -don’t simply react to
stressful situations
• Find balance in all that you do.
• Quiet times at home
• Take a break
• Delegate!
• Fun and laughter
• Pleasure time with people you enjoy

42. TRY TO KEEP THESE THINGS
IN YOUR MIND AND
OVERCOME YOUR STRESS!!!