How to cope with STRESS?

HI HI HI HI ………………

WE WILL DISCUSS•Diagnostic survey.

•What is stress?

•Why get Stressed?

•Cost & consequence of stress!

•Stress at work

•How to cope with stress.

•Autogenic exercise

STRESS & FREEDOMStress is inversely

proportional to freedom

STRESS DEFINED

S = P > RStress occurs when pressure is greater

than resource

Stress is the reaction of people to excessive

pressure/demand which they cannot cope

up

Maslow’s Pyramid

Basic physical needs

Safety needs

Social needs

Esteem needs

Self actualization

needs

Annamaya khosha

Pranamaya khosha

Vijnanamaya khosha

Anandamaya

khosha

Doctrine of khosha, Taittiriya Upanishad (II,105)

Stress managementan Indian sight

Stress- Major elementsRestraining force Driving force

Good home lifeTime pressure

Leisure

Financial concern

Job satisfaction

Pets

Work load

Poor interpersonal relationship

The two sides of stress

• Positive - Motivates to face the

challenge. Leaves you stronger.

• Negative - Creates harmful effects

on mental/physical/spiritual

health

The three reasons •Environment- Economy, political threat, Technology,

Terrorism.

•Organization-Unrealistic expectation, Increased

workload, transfers, interpersonal

relationship.

•Individual- Matrimonial issues, Children, Cash flow,

club of 99, can‘t let it go , brain worked up

Cost of stress80% of all the modern disease have their origins in stress .

Chronic stress is 6 times more predictive of cancer and heart disease than smoking, cholesterol, or high BP.

Less than 50% job satisfaction

60% of absenteeism

Consequences of stressSubjective effects

anxiety, aggression, apathy, bad temper, low self, frustration, nervousness.

Behavioral effects

emotional outburst, drug use, excessive drinking and smoking ,

Cognitive effects

Inability to decide /concentrate, mental blocks.

Physiological effects

BP,Sugar, sweating, difficulty in breathing, numbness

Organizational effects

Poor industrial relation, absenteeism, poor organization climate,high labour turn out.

• High Blood Pressure

• Diabetes,

• Low Blood Sugar

• High Cholesterol

• Abdominal Fat

the 5 dangers

Stress at work•Job insecurity-

(M&A, Reorganization, change in management, down sizing)

•High demand for performance,

(Unrealistic expectation, Increased workload, transfers, pressure to perform at peak levels)

•Work pace culture

(behavioral pattern of boss , co-workers, office politics)

•Personal / family problems

•Job stress for women

Stress and performance

Stress

performance

Area ofBestperformance

Optimum stress

Source-mindtools.com/stress//understandstress/stressperformance.htm

Stress levelsRank Job Stress

score1 President of USA 176

2 CEO of a corporate 108

17 Real Estate agent 73

20 Stock Broker 72

35 Insurance agent 63

42 Sales person 60

50 College professor 54

119 Economist 39

173 Accountant 31Source-Wall street Journal.

Defusing Stress –employer’s role

•Conducive work environment

•Meaningful & challenging job profile.

•Participative & interactive work culture.

•Flexible working hours.

•Facilities for relaxation

•Intermission & brakes.

•Stress management does not mean mere removal of stressors ,but to enable human personality to develop its capability to absorb higher degree of stress by elevating its capacity .

•We need to educate ourselves to cope up with it.

Stress Management

ABC strategy on stress

Awareness - Cause & reaction

Balance - Between positive &

negative

Control - Help yourself to combat negative effects

First step

Most of the stress we experience is self generated. Recognizing this is the first step to cope with stress

Coping with stress

"It's not stress that kills us, it is our reaction to it.“

Hans Selye

How to minimize Stressors•Exercise-Relaxation techniques like slow breathing , Autogenic

exercise , Yoga ,TM etc

•Nutrition-Eat balanced food, whole gram, nuts, fruits, low in fat.

•Sleep- Sleep at least for minimum 6 hours/day and wake up fresh.

•Stimulants-Avoid alcohol, chemical stuff, medication.

•Support Systems-Share with someone whom you can trust

•Nurture self-Recognize your limits, focus on + points.

•Time management-Set realistic goals, set priorities

plan ahead, delegation of work etc.

•Relax-Go for a Walk, take a warm bath, hug some one etc.

Seven wonders

to see , to hear ,to touch , to taste

to laugh , to feel , to love

The things we overlook as simple and ordinary are truly wondrous!

Call to action

Stress costs!

Stress kills!

Stress must be managed!

Take action.

Don’t worry,be happy !Replace self criticism with self

correction.

Break the chain of anxiety

Take professional help

Do relaxation exercise at will

Don’t worry,be happy !

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