What is stress? Stress is a part of being alive. A total absence of stress can be achieved only in death. Stress is the "wear and tear" our minds and bodies experience. Stress occurs when the pressure is greater than the resource. 80% of all modern diseases originate from 'stress'. "Stress Management" is the art of taking care of oneself. So, become aware of your stressors and your physical and emotional reactions. Our aim is not to eliminate stress but to learn how to manage and use it to help us.

1. STRESS MANAGEMENT
By
N.G.Palit

2. FIRST
Let us understand what is
Stress?

3. STRESS
• Stress is a part of
being alive.
• The only time there
is a total absence of
stress is in death.

4. STRESS
• Stress becomes a
problem, when we have
too much stress and are
unable to cope with it.
*Image via Bing

5. !
WHAT IS STRESS ?
Stress is the reaction, people have to
excessive pressures or other types of
demand placed upon them. It arises when
they worry which they are unable to cope
up with.

6. WHAT IS STRESS ?
Stress is the “wear and tear” our minds and
bodies experience as we attempt to cope
with our continually changing environment

7. CHRONIC STRESS DIAGRAM
*Image via Bing

8. DEFINITION
S=P>R
Stress occurs when the pressure is greater than
the resource

9. What is ’Stress Management’?
The
art
of
taking
care
of
oneself

10. Physical Symptoms
of Stress
1. Physical Symptoms
Fa
ti
Sleep Pa
F
Dizz
ines
s
g
tin
a in
Swe
gu
e
g es
t t ern C h a n
P
t
lpi
a
n
tio
a
es
Chang
on
Digesti
ain
and P
Aches
s
He
tbea
s ed H ea r
M is
ada
c
ts
atin
gA
Br
ea
he
nd
th
Tre
m
les
sn
e
ss
blin
g

11. FEELINGS of STRESS
•
•
•
•
•
•
•
•
Worry
Tense
Tired
Frightened
Elated
Depressed
Anxious
Anger
Why I feel sick?

12. REACTION TO STRESS
Greek Philosopher –
Epictetus
Men are disturbed not
by the things that
happen, but by their
opinion of the things
that happen.
The manner in which you choose to interpret,
react to and handle a perceived stress can
very often be far more damaging to you
than the actual stress could ever be on its own.

13. WHAT ARE STRESSORS ?
Stressors are events that threaten
or challenge people.

14. STRESSORS
Become aware of your stressors
&
your emotional and physical reactions

15. TYPES OF STRESSORS
• External
• Internal

16. EXTERNAL STRESSORS
•
•
•
•
•
Physical Environment
Social Interaction
Organisational
Major Life Events
Daily Hassles
I got the answer

17. PHYSICAL ENVIRONMENT
•
•
•
•
Noise
Strong Lights
Heat
Confined Spaces

18. SOCIAL INTERACTION
•
•
•
•
Rudeness
Continuous ‘Bossism’
Aggressive behaviours by others
Constant Bullying

19. ORGANISATIONAL
• Strict Rules & Regulations
• “Red – Tapism”
• Deadlines

20. MAJOR LIFE EVENTS
•
•
•
•
•
Birth
Death
Lost job
Promotion
Marital status
change

21. DAILY HASSLES
• Long Commuting
• Misplaced keys
• Mechanical breakdowns

22. INTERNAL STRESSORS
•
•
•
•
Choice of Lifestyle
Negative self - talk
Mind traps
Personality traits

23. LIFE STYLE CHOICES
• High Caffeine intake
• Lack of sleep
• Overloaded schedule

24. NEGATIVE SELF - TALK
• Pessimistic thinking
• Self- criticism
• Over analysing

25. MIND TRAPS
•
•
•
•
•
Unrealistic expectations
Taking things personally
Thinking too much
Exaggeration
Rigid thinking

26. PERSONALITY TRAITS
• Perfectionists
• Workaholics

27. TYPES OF STRESS
• Eustress – Positive
• Distress – Negative,
Commonly known
as STRESS

28. TYPES OF STRESS
• Negative stress
• Positive stress
Let me think…..

29. NEGATIVE STRESS
It is a contributory factor in minor
conditions, such as headaches, digestive
problems, skin complaints, insomnia and
ulcers.

30. NEGATIVE STRESS CYCLE
*Image via Bing

31. POSITIVE STRESS
• Keeps you motivated
• Makes you perform
better under pressor

32. POSITIVE STRESS
Stress can also have a positive effect, like:
improving motivation and providing the
stimulation to cope with challenging
situations.
Stress also provides the sense of urgency.

33. INDIVIDUAL LEVEL
Every person is different, with
different perceptions and reactions to
different events.
There is no single level of stress for all
people.
Some are more sensitive owing to
childhood experiences, or the influences of
teachers, parents and religion etc.

34. PERSONAL STRESS
* Most of the stress we experience is selfgenerated.
* How we perceive life - whether an event
makes us feel encouraged or discouraged,
happy or sad – depends to a large extent on
how we perceive ourselves.

35. SELF-GENERATED STRESS
Self-generated stress is something of a
paradox..
Recognising that we create most of our
own stress, is the first step towards coping
with them.

36. Response To Stress
Dr. Hans Selye
1930’s
Dr. Walter Cannon
‘ Flight or Fight Response’

37. ENDOCRINE SYSTEM
Stress response is controlled by our
Endocrine System.
Demands on the physical or mental systems
of the body, result in hormone secretion
(Adrenaline, testosterone)

38. ENDOCRINE SYSTEM RESPONSES
•
•
•
•
•
•
Increased pupil dilation
Perspiration
Increased heart rate and blood pressure
Rapid breathing
Tenseness of muscle
Increased mental alertness

39. GENERAL ADAPTATION SYNDROME
• Alarm response
• Adaptation
• Exhaustion

40. ALARM RESPONSE
This is the “ Fight or Flight” response that
prepares the body for immediate action.
*Image via Bing

41. ADAPTATION PHASE
If the source persists, the body prepares for
long-term protection, secreting hormones to
increase blood sugar levels.
Fatigue, concentration lapses, irritability
and lethargy result as the stress turns
negative.

42. EXHAUSTION
In chronic stress situations, sufferers enter
the exhaustion phase:
The body experiences ‘ adrenal exhaustion’
leading to decreased stress tolerance,
progressive mental and physical exhaustion,
illness and collapse.

43. SYMPTOMS OF STRESS
•
•
•
•
Physical symptoms
Mental symptoms
Behavioural symptoms
Emotional symptoms

44. PHYSICAL SYMPTOMS
•
•
•
•
•
•
•
Sleep pattern changes
Fatigue
Loss of sexual drive
Headaches
Aches and pains
Infections
Indigestion
•
•
•
•
Dizziness
Fainting
Sweating & trembling
Tingling of hands &
feet
• Breathlessness
• Palpitations
• Missed heartbeats

45. MENTAL SYMPTOMS
•
•
•
•
•
•
Lack of concentration
Memory lapses
Difficulty in making decisions
Confusion
Disorientation
Panic attacks
*Image via Bing

46. •
•
•
•
•
•
•
BEHAVIOURAL SYMPTOMS
Appetite changes - too much or too little
Eating disorders - anorexia,
Increased intake of alcohol & other drugs
Increased smoking
Restlessness
Fidgeting
Nail biting

47. EMOTIONAL SYMPTOMS
•
•
•
•
•
Bouts of depression
Impatience
Fits of rage
Fearfulness
Deterioration of personal hygiene.

48. STRESS RELATED ILLNESSES
Stress is not the same as ill-health, but
has been related to such illnesses as;
•
•
•
•
Cardiovascular disease
Immune system disease
Asthma
Diabetes

49. Effects of Stress
•
•
•
•
•
•
Digestive disorders
Ulcers
Skin complaints - psoriasis
Headaches and migraines
Pre-menstrual syndrome
Depression

50. COSTS OF STRESS
80% of all modern diseases have their
origins in stress.
Many working days per year are lost
directly from stress - related illness.

51. STRESS AT WORK
Stress at Work

52. WHY DO WE WORK ?
Work provides us income and fulfils a
variety of other needs; - mental and
physical exercise, social contact, a feeling
of self-worth and competence.

53. FACTORS INFLUENCING WORK
STRESS
• The drive for success
• Changing work
patterns
• Working conditions
• Overwork
• Under-work
•
•
•
•
•
Uncertainty
Conflict
Responsibility
Relationships at work
Change at work

54. THE DRIVE FOR SUCCESS
Society is driven by ‘work’, personal
adequacy equates with professional success,
we crave for status and hate failure.
Our culture demands monetary success /
professional status.

55. CHANGING WORK PATTERNS
Many people feel lucky to have a job.
Unemployment, new technology affect
emotional and physical security. No more
life-long jobs, more short - term contracts.
Financial and emotional burnout is
increasing at all levels.

56. WORKING CONDITIONS
Physical and mental health is adversely
affected by unpleasant working conditions,
such as high noise levels, lighting,
temperature and unsocial or excessive
hours.

57. OVERWORK
Stress may occur due to inability to cope
with the technical or intellectual demands of
a particular task.
Circumstances such as long hours,
unrealistic deadlines may compound this.

58. UNDERWORK
This may arise from boredom because there
is not enough to do, or because a job is dull
and repetitive.

59. UNCERTAINTY
Uncertainty about the individual’s work,
responsibilities, and a lack of
communication and feedback can result
in confusion, helplessness, and stress.

60. CONFLICT
Stress can arise from work, which the
individual does not want to do or that
conflicts with their personal, social and
family values.

61. RESPONSIBILITY
The greater the level of responsibility the
greater is the potential level of stress.

62. RELATIONSHIPS AT WORK
Good relationships with colleagues are
crucial. Open discussion is essential to
encourage positive relationships.

63. CHANGES AT WORK
Changes which alter psychological,
physiological and behavioural such as
promotion, retirement etc, are particularly
stressful.

64. Summary
Work is important
Work Stresses - Heat, Noise
Job satisfaction
Responsibility
Relationships - Good / bad
Changes - long / short term

65. Self - help

66. STRESS
Not all the stress we
experience is generated at
work !!

67. Causes of Stress
• External Stresses
• Internal Stresses

68. External Stresses - Organisational
Company take over
Reductions / layoffs
Major reorganisation
Employee benefit cuts
Workloads vary
Fast paced work
React to changes
Insufficient resources
Low Pay
Technology changes
Workplace conditions

69. External Stresses - Major Life Events
Death of a loved one
Divorce / separation
Injury/illness ( self /
family )
Marriage/ engagement
Loss of job
Retirement
Sexual Problems
Change in financial
status
Change of job / work
Change in
responsibilities
Shifting of house

70. RECOGNISE THE PROBLEM
The most important point is to recognise the
source of the negative stress.
And then, take measures to overcome it.

72. STRESS CONTROL
A B C STRATEGY

73. ABC STRATEGY
A = AWARENESS
What causes you stress?
How do you react?

74. ABC STRATEGY
B = BALANCE
There is a fine line between positive /
negative stress
How much can you cope with before it
becomes negative ?

75. ABC STRATEGY
C = CONTROL
What can you do to help yourself combat the
negative effects of stress ?

76. MANAGING STRESS
– Our goal is not to eliminate
stress but to learn how to
manage and use it
– to help us.

77. Stress Management Techniques
How can I get rid of stress?
• Change your thinking
• Change your behaviour
• Change your lifestyle

78. Change your Thinking
• Re-framing
• Positive thinking

79. Re-framing
* Re-framing is a technique to
change the way you look at things in order
to feel better about them.
* Re-framing does not change the external
reality, but helps you to view things in a
different light which is less stressful.

80. Positive Thinking
Forget powerlessness, dejection, despair,
failure
Stress leaves us vulnerable to negative
suggestion, so focus on positives;
• Focus on your strengths
• Look for the opportunities
• Seek out the positive, & make changes.

81. Change your Behaviour
•
•
•
•
Be assertive
Get organised
Use Humour
Diversion and distraction
Oh, - really

82. Be Assertive
Assertiveness helps to manage stressful
situations, and will , in time, help to reduce
their frequency.
The key to assertiveness is verbal and non verbal communication. .

83. Equality and Basic Rights
1) The right to express my feelings
2) The right to express opinions / beliefs
3) The right to say ‘Yes/No’ for yourself
4) Right to change your mind
5) Right to say ‘I don’t understand’
6) Right to be yourself, not acting for the
benefit of others

84. Equality & Basic Rights
7) The right to make reasonable requests of
others
8) The right to set my own priorities

85. Being Assertive
Being assertive involves standing up for
your personal rights and expressing your
thoughts, feelings and beliefs directly, in
ways that don’t infringe the rights of others.

86. Assertive People
•
•
•
•
Respect yourself and others
Take responsibility for actions and choices
Ask openly for what they want
Self - confidence remains intact

87. Assertive Skills
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•
•
•
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Establish good eye contact / don’t stare
Stand or sit comfortably - don’t fidget
Talk in a firm, steady voice
Use positive body language
Concise and to the point

88. Benefits
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•
•
•
•
Higher self-esteem
Less self-conscious
Manage stress more successfully
Appreciate yourself and others more easily
Feeling of self-control

89. Time Management
• Make a list
What MUST be done
What SHOULD be done
What would you LIKE to do
• Cut out time wasting
• Learn to drop unimportant activities
• Learn to say ‘No’ where required

90. Time Management
• Plan your day
• Set achievable goals
• Don’t waste time making excuses for not
doing something

91. Ventilation
‘A problem shared is a problem halved’
Develop a support network through friends
or colleagues to talk with. It’s not always
events that are stressful but how we
perceive them.
Writing a diary or notes may help release
feelings but do not re-read what has been
written.

92. Humour
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•
•
•
•
Good stress - reducer
Applies at home and work
Relieves muscular tension
Improves breathing
Pumps endorphins into the bloodstream the body’s natural painkillers

93. Diversion and Distraction
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•
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•
•
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Take time out
Get away from things that bother you
Doesn’t solve the problem
Reduce stress level
Calm down
Think logically

94. Change Your Lifestyle
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•
•
•
•
•
Diet
Smoking & Alcohol
Exercise
Sleep
Leisure
Relaxation

95. DIET
• Eat a healthy diet.
• Avoid Caffine (stimulant)
• Take less salt

96. Stress Friendly Diet
• Eat fresh fruits
•
•
•
•
•
•
Take regular meals
Eat slowly
Eat variety of foods
Take enough fluids
Eat food with fiber
Resist the temptation to overeat.

97. Smoking and Alcohol
• Moderate your consumption

98. Benefits of Exercise
• Uses up excess energy released by the
‘Fight or Flight’ reaction.
• Improves blood circulation
• Lowers blood pressure
• Clears the mind of worrying thoughts
• Improves self image
• Makes you feel better about yourself
• Increases social contact

99. Sleep
• Good stress reducer
• Difficult to cope when tired
• Wake refreshed after night’s sleep
• Plenty of daytime energy

100. Leisure
• Interest
• Gives you a ‘break’ from stresses
• Provides outlet for relief
• Provides social contact

101. Benefits of Relaxation
• Lowers blood pressure
• Combats fatigue
• Promotes sleep
• Reduces pain
• Eases muscle tension

102. Benefits of Relaxation
* Decreases mental worries
* Increases concentration
• Increases productivity
• Increases clear thinking

103. Tips to Handle Stress
• Work smarter, not harder
• Carry reading material with you.
• Accept the fact that time will be spent on
activities outside your control.
• Record daily activities, achievements,
goals, sources of delay, and time wasted
to realize hidden opportunities.

104. Tips to Handle Stress
• Always maintain a short task list.
• Continually ask yourself ”What is the best
use of my time right now”?
• Be physically active to relieve tension.
• Make quick decisions.
• Carefully mix work & breaks.
• Have a positive attitude.
• Relax.

105. Any Question?

106. Thank you
By – N.G.Palit

107. At the End
If you liked this presentation, please feel
free to send your valuable feedback to me
at nandapalit@yahoo.co.in