Stress ManagementStress Management is the ability to maintain control when situations, people, and events make excessive demands.What is stress?Stress is a normal physical response to events that make us feel threatened or upset our balance in some way. Stress may be considered as any physical, chemical, or emotional factor that causes bodily or mental unrest and that may be a factor in causing disease. Physical and chemical factors that can cause stress include trauma, infections, toxins, illnesses, and injuries of any sort. Stress has become an integral part of everyday life. Each and every person is under the grip of stress - starting from a two-year infant to an adult. Stress takes an entry in different forms and it alters the normal functioning of a person. Stress has become part and parcel of an individuals life. We cannot eliminate stress but yes, we can reduce stress in our life.Causes of stressThe situations and pressures that cause stress are known as stressors. We usually think of stressors as being negative, such as an exhausting work schedule or a rocky relationship. However, anything that puts high demands on us or forces us to adjust can be stressful. This includes positive events such as getting married, buying a house, going to college, or receiving a promotion. Common external causes of stressNot all stress is caused by external factors. Stress can also be self-generated: Major life changes Work Relationship difficulties Financial problems Being too busy Children and family

Common internal causes of stressNot all stress is caused by external factors. Stress can also be self-generated: Inability to accept uncertainty Pessimism Negative self-talk Unrealistic expectations Perfectionism Lack of assertiveness

Stress Management StrategiesLook aroundSee if there really is something we can change or control in the situationRemove yourself from the stressful situationGive yourself a break if only for a few moments daily

Don't sweat the small stuffTry to prioritize a few truly important things and let the rest slide

Selectively change the way you react,but not too much at one time. Focus on one troublesome thing and manage our reactions to it/him/her

Avoid extreme reactions;Why hate when a little dislike will do? Why generate anxiety when you can be nervous? Why rage when anger will do the job? Why be depressed when you can just be sad?

Get enough sleepLack of rest just aggravates stress

Avoid self-medication or escapeAlcohol and drugs can mask stress. They don't help deal with the problems

Set realistic goals for yourselfReduce the number of events going on in our life and we may reduce the circuit overloadDon't overwhelm yourselfby fretting about our entire workload. Handle each task as it comes, or selectively deal with matters in some priority

Learn how to best relax yourselfMeditation and breathing exercises have been proven to be very effective in controlling stress. Practice clearing our mind of disturbing thoughts.

Change the way we see our situation; seek alternative viewpointsStress is a reaction to events and problems, and we can lock ourselves in to one way of viewing our situation. Seek an outside perspective of the situation, compare it with ours. and perhaps lessen our reaction to these conditions.

Do something for othersto help get our mind off ourselfves

Work off stresswith physical activity, whether it's jogging, tennis, gardening

Begin to manage the effects of stressThis is a long range strategy of adapting to our situation, and the effects of stress in our life. Try to isolate and work with one "effect" at a time. Don't overwhelm yourself. for example, if you are not sleeping well, seek help on this one problem.

Try to "use" stressIf you can't remedy, nor escape from, what is bothering you, flow with it and try to use it in a productive way

Try to be positiveGive yourself messages as to how well you can cope rather than how horrible everything is going to be. "Stress can actually help memory, provided it is short-term and not too severe. Stress causes more glucose to be delivered to the brain, which makes more energy available to neurons. This, in turn, enhances memory formation and retrieval. On the other hand, if stress is prolonged, it can impede the glucose delivery and disrupt memory."

The different kinds of stressStress management can be complicated and confusing because there are different types of stress--acute stress, episodic acute stress, and chronic stress. Acute StressAcute 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. Acute stress is thrilling and exciting in small doses, but too much is exhausting. 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, diarrhoea, 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.Episodic Acute StressThere are those, however, who suffer acute stress frequently, whose lives are so disordered that they are studies in chaos and crisis. They're always in a rush, but always late. If something can go wrong, it does. They take on too much, have too many irons in the fire, and can't organize the slew of self-inflicted demands and pressures clamoring for their attention. They seem perpetually in the clutches of acute stress.The symptoms of episodic acute stress are the symptoms of extended over arousal: persistent tension headaches, migraines, hypertension, chest pain, and heart disease. Treating episodic acute stress requires intervention on a number of levels, generally requiring professional help, which may take many months.Chronic StressChronic stress destroys bodies, minds and lives. It's the stress of poverty, of dysfunctional families, of being trapped in an unhappy marriage or in a despised job or career. Chronic stress comes when a person never sees a way out of a miserable situation. It's the stress of unrelenting demands and pressures for seemingly interminable periods of time. With no hope, the individual gives up searching for solutions.Chronic stress kills through suicide, violence, heart attack, stroke, and, perhaps, even cancer. People wear down to a final, fatal breakdown. Because physical and mental resources are depleted through long-term attrition, the symptoms of chronic stress are difficult to treat and may require extended medical as well as behavioral treatment and stress management.Stress in the workplaceStress in the workplace is a commonality throughout the world in every business. Managing that stress becomes vital in order to keep up job performance as well as relationship with co-workers and employers. For some workers, changing the work environment relieves work stress. Making the environment less competitive between employees decreases some amounts of stress. However, each person is different and some people like the pressure to perform better.Salary can be an important concern of employees. Salary can affect the way people work because they can aim for promotion and in result, a higher salary. This can lead to chronic stress.[citation needed]Cultural differences have also shown to have some major effects on stress coping problems. Eastern Asian employees may deal with certain work situations differently than a Western North American employee would.[citation needed]In order to manage stress in the workplays, employers can provide stress managing programs such as therapy, communication programs, and a more flexible work schedule.[16]Medical Environment StressA study was done on the stress levels in general practitioners and hospital consultants in 1994. Over 500 medical employees participated in this study done by Dr. R.P Caplan. These results showed that 47% of the workers scored high on their questionnaire for high levels of stress. 27% of the general practitioners even scored to be very depressed. These numbers came to a surprise to Dr. Caplan and it showed how alarming the large number of medical workers become stressed out because of their jobs. Managers stress levels were not as high as the actual practitioners themselves. An eye opening statistic showed that nearly 54% of workers suffered from anxiety while being in the hospital. Although this was a small sample size for hospitals around the world, Caplan feels this trend is probably fairly accurate across the majority of hospitals.[17]Stress Management Programs in WorkplaceMany businesses today have begun to use Stress Management Programs for employees who are having trouble adapting to stress at the workplace or at home. Many people have spill over stress from home into their working environment. There are a couple of ways businesses today try to alleviate stress on their employees. One way is individual intervention. This starts off by monitoring the stressors in the individual. After monitoring what causes the stress, next is attacking that stressor and trying to figure out ways to alleviate them in any way. Developing social support is vital in individual intervention, being with others to help you cope has proven to be a very effective way to avoid stress. Avoiding the stressors all together is the best possible way to get rid of stress but that is very difficult to do in the workplace. Changing behavioural patterns, may in turn, help reduce some of the stress that is put on at work as well.Employee Assistance Programs can include in-house counselling programs on managing stress. Evaluative research has been conducted on EAPs that teach individual stress control and inoculation techniques such as relaxation, biofeedback, and cognitive restructuring. Studies show that these programs can reduce the level of physiological arousal associated with high stress. Participants who master behavioural and cognitive stress-relief techniques report less tension, fewer sleep disturbances, and an improved ability to cope with workplace stressors.Another way of reducing stress at work is by simply changing the workload for an employee. Some may be too overwhelmed that they have so much work to get done, or some also may have such little work that they are not sure what to do with themselves at work. Improving communications between employees also sounds like a simple approach, but it is very effective for helping reduce stress. Sometimes making the employee feel like they are a bigger part of the company, such as giving them a voice in bigger situations shows that you trust them and value their opinion. Having all the employees mesh well together is a very underlying factor which can take away much of workplace stress. If employees fit well together and feed off of each other, the chances of lots of stress is very minimal. Lastly, changing the physical qualities of the workplace may reduce stress. Changing simple things such as the lighting, air temperature, odour, and up to date technology.Intervention is broken down into three steps: Primary, Secondary, and Tertiary. Primary deals with eliminating the stressors all together. Secondary deals with detecting stress and figuring out ways to cope with it and improving stress management skills. Finally, tertiary deals with recovery and rehabbing the stress all together. These three steps are usually the most effective way to deal with stress not just in the workplace, but overall.Effects of StressEffects of stress are long lasting. They can harm the immune system, usher physical and mental changes in an individual. Stress causes changes in our body. It also affects our emotions. How stress affects the bodyCommon symptoms of stress include: A fast heartbeat. A headache. A stiff neck and/or tight shoulders. Back pain. Fast breathing. Sweating, and sweaty palms. An upset stomach, nausea, or diarrhoea.How stress affects our thoughts and emotions We might notice signs of stress in the way we think, act, and feel. We may: Feel cranky and unable to deal with even small problems. Feel frustrated, lose our temper more often, and yell at others for no reason. Feel jumpy or tired all the time. Find it hard to focus on tasks. Worry too much about small things. Feel that we are missing out on things because we can't act quickly. Imagine that bad things are happening or about to happen.How stress affects us depends on many things, such as: Our personality. What we have learned from our family about responding to stress. How we think about and handle stress. Our coping strategies. Our social support.Tips to Reduce StressWe may not be able to control stress, but we can manage it. Here are some stress-management tips that may help you feel better - and less stressed - every day: Accept that there are events that we cannot control. Keep a positive attitude; rather than defaulting to negatives (''Nothing goes right for me,'' or ''Bad things always happen to me''), give yourself positive messages (''I'm doing my best,'' or ''I'll ask for help''). Halt stress in its tracks; if you feel overwhelmed, take a walk or drive in the slow lane to avoid getting angry at other drivers. Manage your time. Give yourself time to get things done; set your watch so you have more time to prepare for an event. Do things that are pleasurable, like reading or gardening. Take 15-20 minutes every day to sit quietly and reflect. Learn and practice relaxation techniques like yoga or deep breathing. Exercise regularly by bicycling, walking, hiking, jogging, or working out at the gym. Your body can fight stress better when it is fit. Avoid alcohol and recreational drugs. And don't smoke. Eat healthy, well-balanced meals. Get enough rest and sleep. Your body needs time to recover from stressful events. Seek out social support.Causes of StressWhenever our body feels something not favourable, then it tries to defend itself. If this situation continues for a long time, then our body is working overtime.There are several causes of stress. For example, you are under stress when you are worried about something, worried about your children, worried about the illness of your father, worried about your job security, or worried about your loans or similar things. You may be under stress due to several causes. Look at the following causes of stress.

1. Causes of Stress at Home Death of spouse, family, near relative or friend. Injury or illness of any family member. Marriage of self or son or daughter or brother or sister. Separation or divorce from partner. Pregnancy or birth of a new baby. Children's behavior or disobedience. Children's educational performance. Hyperactive children. Sexual molestation. Argument or heated conversations with spouse, family members or friends or neighbors. Not sufficient money to meet out daily expenses or unexpected expenditure. Not sufficient money to raise your standard of living. Loss of money in burglary, pick-pocketed or share market. Moving house. Change of place or change of city or change of country.2. Causes of Stress at Work To meet out the demands of the job. Your relationship with colleagues. To control staff under you. To train your staff and take work from them. Support you receive from your boss, colleagues and juniors. Excessive work pressure. To meet out deadlines. To give new results. To produce new publications if you are in research area. Working overtime and on holidays. New work hours. Promotion or you have not been promoted or your junior has superseded you. Argument or heated conversations with co-workers or boss. Change of job. Work against will. Harassment. Sexual molestation.3. Other Causes of Stress Fear, intermittent or continuous. Threats: physical threats, social threats, financial threat, other threats. Uncertainty. Lack of sleep. Somebody misunderstands you. Setback to your position in society.Stress Coping AbilityBelow is a list of stress coping skills. A coping skill can be positive or negative. Negative coping skills cost you every time you use them. They will mask the problem.Negative Coping Skills

Alcohol (Drink to change your mood. Use alcohol as your friend)

Denial (Pretend nothing is wrong. Lie. Ignore the problem)

Drug Use (Abuse coffee/aspirin/medications. Illegal drug use.)

Fault finding (Have a judgmental attitude. Complain. Criticize.)

Illness (Develop headaches/nervous stomach/major illness. Become accident-prone.

Indulging (Stay up late, sleep in. Buy on impulse. Waste time.)

Passivity (Hope it gets better. Procrastinate. Wait for lucky break)

Revenge (Get even. Be sarcastic. Talk mean)

Stubbornness (Be rigid. Demand your way. Refuse to be wrong.)

Tantrums (Yell, mope, pout, swear. Drive recklessly)

Food (Binging. Go on a diet. Use food to console yourself, ice cream, chocolate, comfort foods, etc.)

Smoking (Smoke to relieve tension. Smoke to be "in".)

Withdraw (Avoid the situation. Skip school or work. Keep feelings to self.)

Worrying (Fret over things. Imagine the worse)

Positive Coping SkillsDiversions: Breathing (Breathing is the easiest to learn and provides the fastest results!) Getaways (Spend time alone. See a movie. Daydream.) Hobbies (Write. Paint. Remodel. Create something.) Learning (Take a class. Read. Join a club.) Music (Play an instrument. Sing. Listen to your stereo.) Play (play a game. Goof off. Go out with friends.) Work (Tackle a new project. Keep busy. Volunteer.) Laughing Hugs Pets (Pet Therapy. Pet therapy can be very helpful to adults and children. If using this to help a child, make sure the child is supervised at all times with a pet. Never leave a child alone with a pet. In an unsupervised situation the child could easily become stressed and hurt the pet.)Family: Balancing (Balance time at work and home. Accept the good and the bad.) Conflict Resolution (Look for win/win solutions. Forgive readily.) Esteem Building (Build good Family feelings. Focus on personal strengths.) Flexibility (Take on a new Family roles. Stay open to change.) Networking (Developing friendships with other families. Make use of the community resources.) Togetherness (Take time to be together. Build family traditions. Express affection.) Body:

Along with improving your ability to relax, you must assess diet and other strains on your body. Exercise (Pursue physical fitness, job, swim, dance, or walk. Aerobic exercise can reduce anxiety up to 50%) Good nutrition (a well-balanced diet will improve your ability to appropriately respond to stress.) Sleep (Get an adequate amount of rest each night.) Caffeine (Reducing caffeine intake will help you manage your anxiety. 2 cups of coffee doubles the epinephrine level).Interpersonal: Affirmation (Believe in yourself. Trust others. Give compliments.) Assertiveness (State your needs and wants. Say "no" respectfully.) Contact (Make new friends. Touch. Really listen to others.) Limits (Accept other's boundaries. Drop some involvement.) Linking (Share problems with others. Ask for support from family and friends.) Mental: Imagination (Look for the humour. Anticipate the future.) Life planning (set clear goals. Plan for the future.) Organizing (Take charge. Make order. Don't let things pile up.) Problem Solving (Solve it yourself. Seek outside help. Tackle problems.) Relabeling (Change perspectives. Look for good in a bad situation.) Time Management (Focus on top priorities. Work smarter.)Physical: Biofeedback (Listen to your body. Know your physical limitations.) Exercise (Pursue physical fitness. Jog,swim, dance, or walk.) Nourishment (Eat for health. Limit the use alcohol.) Relaxation (tense and relax each muscles. Take a warm bath. Breathe deeply.) Self-Care (Energize your work and play. Strive for self-improvement.) Stretching (take short stretch breaks throughout your day.)Spiritual Commitment (Take up a worthy cause. Say "yes." Invest yourself meaningfully. Faith (Find purpose and meaning. Trust God. Prayer (Confess. Ask forgiveness. Ray for others. Give thanks. Surrender (Let go of problems. Learn to live with situations.) Valuing (Set priorities. Be consistent. Spend time and energy wisely. Worship (Share beliefs with others. Put faith into action.)The above are techniques that are reliable stress relievers without the negative side effects. These skills can be used over and over again for a variety of stressful situations.Stress Inoculation TrainingStress Inoculation Training is a cognitive-behavioral approach providing people with added psychological resilience against the effects of stress through a program of managed successful exposure to stressful situations. The approach was developed by Donald Meichenbaum The program usually comprises three phases: The Conceptualization Phase - learning to conceptualize and reconceptualise stress. Skills Acquisition & Rehearsal Phase - Inc. problem solving, cog. Restructuring & guided self-dialogue. It is important to understand that stress cannot be effectively managed by adopting a cookbook approach. But that stressors need to be appraised and a range of coping options are available to the individual who can decide how best to employ them. Application & follow through Phase - staff are encouraged to write coping contracts and undertake homework in order to ensure responsibility for their own wellbeing. FearFear occurs as a response to something which is perceived as being threatening, dangerous or harmful. Fear can cause a person to feel nervous, anxious and can even impair their bodily functions by interfering with their ability to think clearly, speak with a steady voice and keep a steady hand.Nobody likes to feel fearful because it is a negative and unpleasant emotion. However, it is also a very useful emotion to have, because the main purpose of fear is to alert our attention to, and prepare our body for, a threat that could potentially harm or even kill us. What is Fear? Fear is an unwanted, unpleasant feeling of anticipated or perceived risk or danger, whether it be real or unreal.

Fear also can be described as a feeling of extreme dislike towards certain conditions, objects or situations such as: fear of darkness, fear of ghosts, etc. Different forms of fearFear of the DarkFear of the Dark is essentially fear of the unknown. It is frequently inculcated in sensitive children by a nurse or some other person who ought to know better.Fear to Go Out of the HouseAgoraphobia it is the fear of open spaces or of being in crowded, public places like markets, basically a fear of leaving a safe place.This peculiar disability is not uncommon. It may be associate with attacks of panic in which the sufferer suddenly trembles violently, may be unable to remain standing, sweats, weeps, has a rapid pulse and feels extreme unreasoning fear.Fear of FailureThis tormenting emotion or mental attitude does not denote any lack of ability; rather does it derive from a basal lack of self-confidence. Three remedies call for special mention in this connection.Fear of InsecurityFear of insecurity manifests out of a need for safety. When our safety or security is threatened, this fear arises. Safety here refers not only to physical safety but also emotional and mental safety. We take great pain to protect ourselves from emotional and mental hurts and harms.Fear of LonelinessThis fear includes also the fear of separation and arises out of our need to be accepted and included. We fear being excluded, forsaken, shunned, rejected, ostracized or abandoned. The sense of loneliness can be felt even when one is physically present in the midst of a crowd of people. What we want is not merely physical closeness but emotional and mental acceptance. We longed for approval and acceptance.Fear of LossThis fear arises out of our need to hold on. We fear loss of our life, our property, our family, our money, our reputation, our fame, our freedom, and just about anything you can think of. We cling on to things we like and run away from things we don't. This fear of loss is the fear of losing everything we considered dear and near to us.Fear of public speakingFear of public speaking, an extremely common phobia, is a type of social phobia. Other fears associated with social phobia include fear of eating or drinking in public, talking to strangers, taking exams, mingling at a party, and being called on in class.So to eliminate the root cause of our fear, we need to change our beliefs.What Causes FearTen Top Fears and Their Causes

1. Fear of public speaking

The long term cause for fear of public speaking could be a single traumatic experience speaking in school or performing at a recital. Or it might be that you are naturally shy or have some social anxiety.

This fear often results from seeing yourself as losing control or being incompetent in front of others. You might imagine yourself making embarrassing mistakes. You may feel that your performance has to be perfect to be acceptable.

These self-defeating thoughts are very stubborn. On an occasion when you do speak to a group of people and make a small error, you may exaggerate the mistake, blow it out of all proportions, and even lose sleep over it. Nine chances out of ten, the audience hardly noticed the slip.

2. Fear of flying

What causes fear of flying is often a traumatic experience with flying. This experience might be related to another phobia such as a fear of heights or being enclosed. It could have happened as a result of air turbulence or being sick while in flight or having a panic attack.

Even seeing scenes of an air crash on TV can be what causes fear of flying. Sometimes an unpleasant association with a flight, such as going to a difficult meeting can start this fear. The longer you avoid flying, the worse a flight may seem. If you fear flying, you are also not alone. Twenty per cent of the population is afflicted with this fear. It is in the number two spot on the list of fears.

3. Claustrophobia

its usually difficult to determine what causes fear of confined spaces. Sometimes if results from being confined as a child in some way. Most animals and humans dont want to be confined. People want freedom. But claustrophobia is an exaggerated fear of confinement.

4. Fear of disease

what causes fear of disease or hypochondria is sometimes an unconscious identification after the death or serious illness of a family member. You might feel that you too could develop a similar disease.

5. Dental phobia

as with other phobias, what causes fear of dental work could be a previous traumatic experience. It could also occur from a rough or unpleasant dentist, a fear of the needle for freezing or the dread of having something done in your head. It could also be the fear of confinement in a chair. More than 50% of North Americans dislike dental procedures. When the fear progresses to avoiding the dentist altogether, it is a phobia and you need help.

6. Blood/injection phobia

what causes fear of blood is often other family members who fear this too. Children often internalize this fear from their parents and siblings.

7. Fear of vomiting

a general anxiety about losing control is often what causes fear of vomiting. It could result from serious vomiting as a child or from seeing a loved one sick and vomiting.

8. Fear of heights

some acrophobia is instinctive in all animals. An exaggerated anxiety could result as a fall in childhood or from the memory of an incident where you were afraid of falling as a child. Sometimes people with balance problems are more susceptible to this fear.

9. Animal and insect phobias

Its possible that fear of some animals is inborn in all mammals. But more often a parents fear will rub off on the child. A child is bitten by a dog, scratched by a cat or stung by a wasp can grow up with a fear of that animal or insect. Sometimes a horror movie can trigger this fear.

10. Fear of death

What causes fear of death is often just being human. Cats and dogs dont fear death. But they may fear poisonous snakes. You may fear the pain of death or the uncertainty of what or when it will be. Religious beliefs around punishment and hell in the afterlife can be very difficult for believers. Sometimes a loved ones pain before dying causes anxiety over dying.

What causes fear varies from person to person depending upon childhood experiences and personality.Overcoming FearOvercoming fear is absolutely possible.Conquering fear is possible when you have the motivation, the tools and persistence to deal with it.Ten Tops Ways for Overcoming Fear1. Get to know yourself better. Finding out who we are and what we have to offer the world is a major life quest. Its also one of the fundamental ways to conquer fear. When you know yourself, you will also begin to understand your apprehension. To help this process, ask yourself these five top questions for overcoming fear What are my dreams? What are my passions? What are the things I love to do? What is important to me? Fear of failure is the biggest fear people have. It is closely related to fear of criticism and rejection. Success and freedom from fear is possible. Motivate yourself by visualizing the things you love to do.2. Think of the benefits of overcoming fear and the cost of missed opportunities. Taking risks gives huge rewards. I love flying now, for example. It has given me a greater sense of pride of accomplishment because it was so difficult.

3. Take action bold, decisive action. Do something frightening. Since fear of failure is immobilizing you, you must act.

I know this from experience. About 60 hours into my pilot training, my instructor said, Youre ready for your first solo flight now. I returned home and for the next two weeks had the most terrible nightmares you could imagine.4. Take small steps. This might seem opposite to the point above. You will have to decide which is better for your particular fear bold decisive action or small steps. I didnt have the option of small steps. For me it was either staying on the ground or flying in the air on my own.

But if you have the option and your fear is overwhelming you, start small. For example, if you have fear of public speaking and know you have to give a speech well enough in advance, start by greeting people more on the street. Talk more in group conversations. Offer your opinions. Get out of your own skin more. Move forward slowly. Develop small steps for overcoming fear.

5. Get rid of your negative thoughts. For help with this, go to Self-Doubt.

6. See failure from a different perspective. Think back to the time you were learning to ride a bike. Did you fall a few times? I know I did. Did you stop cycling? I bet not. You got back on that bicycle seat with your scraped knees and eventually rode off. Now you can develop that same motivation because you want to feel successful in overcoming your fear.

7. Do things differently. If what you are doing isnt working, do something else. Theres a saying that insanity is doing the same thing over and over again and expecting a different outcome. Another saying is, If you always do what youve always done, youll always get what youve got.

8. Persist. If you want to conquer your fear, dont give up. Keep at it.

9. Dont give yourself a way out. When success and failure are the only options, do what the leaders of ancient Greek armies did to keep the armies fighting. They burnt the boats upon landing on shore so there was no going back.

10. Celebrate your success at overcoming fear. Acknowledging your achievements will encourage you to keep moving forward.Overcoming Fear that is Specific1. Fear of public speaking

If you have anxiety and public speaking, the only solution is to find opportunities to speak.Youll have the most success if you change your perspectives. Here are statements to write down and repeat to yourself over and over again I have the ability to speak in front of others. I can go with the flow rather than resist it. Others will value me if I am myself. I will not appear anxious to others even if I feel apprehensive inside. People are not hoping Ill make a mistake. By focusing on what I want to say, I will forget my fear. By practicing my speech over and over again, Ill perform well.

2. Fear of flying

If you fear flying, you are also not alone. Twenty per cent of the population is afflicted with this fear. It has the number two spot on the list of fears.

Here are actions to take 1. Find out how planes fly. Know that a plane can glide for a long distance.2. If feeling confined or heights is a problem, choose an aisle seat.3. Give yourself lots of time to catch the flight. Avoid rushing.4. Have a friend fly with you for distraction. 5. Fly short distances at first if possible.6. Take reading material and other things to occupy your thoughts. Watch a movie.7. Use medication is absolutely necessary. Avoid caffeine.

3. Claustrophobia

Engage in some cognitive self therapy. Get help to challenge your false idea that being in a crowed space is life threatening. Start small. Choose short tunnels and short bus trips. Shift your thinking. Easy does it. Also, look at the benefits of travel and other opportunities you are missing.

4. Fear of disease

Start by becoming aware of your fear of illness. After becoming aware stop researching illnesses and going to doctors for continual reassurance. The risk of having a life threatening disease is very low.

5. Dental phobia1. Find an understanding and supportive dentist.2. Learn panic control techniques. 3. Stop exaggerating and reinforcing your phobia. 4. Gradually reinforce your exposure to your fear.

6. Blood/injection phobia

here is a list of steps to take 1. Read an article about bleeding.2. Look at photos of blood.3. Look at photos of injuries involving blood.4. Watch videos or movies involving blood and injuries.5. Visit a blood bank.6. Try to arrange a viewing of a veterinarian surgery.For injection phobia try 1. Looking at photos of people receiving an injection.2. Looking at videos of people receiving an injection.3. Visiting a doctors office to see someone getting a shot. 4. Handling syringes.5. Having a health care professional touch your skin with a syringe.6. Receiving a shot in the arm.7. Having blood drawn as in a blood test.

7. Fear of vomiting

First find out whether you are afraid of vomiting or a rejection of others who might see you vomiting. Or is it a fear of losing control of your body? You need to identify the core fear. Once you know the fear, gradually expose yourself to situations where you have to face it.

8. Fear of heights

This fear often combines with fear of flying, elevators and bridges. Here are the steps for overcoming this fear with careful strategies, overcoming fear is not too difficult.1. Go to the second story of a building and look out the window for seconds. Have someone with you. 2. Look out of the second story of a building for two to five minutes. Look straight out and then down.3. Repeat steps one and two with phone access, then alone.4. Go to the third story of a building and look out the window for thirty seconds with someone with you. 5. Look out the third story for two to five minutes. Look straight out and then down. 6. Repeat steps one and two with phone access, then alone.7. Continue this process going progressively to higher and higher floors. Take an elevator after floor four. 8. Continue advancing to higher floors in small increments until to reach the highest floor in a building available to you. 9. Go out onto a balcony with a support person at a low floor. Go out onto higher floor balconies. 10. Go out onto balconies for longer durations moving progressively closer to the guardrail.

9. Animal and insect phobias Overcoming fear of animals and insects involves gradual exposure as with fear of heights.1. Draw a picture of the animal.2. Look at black and white photos.3. View color photos.4. Watch a video of the animal or insect. 5. Handle a toy of the animal. 6. Look at the animal from a distance in a pet store, zoo or wherever you can find it.7. Move closer to the creature. 8. Watch someone touch or hold it. In the case of insects, be near the insect with someone who isnt afraid of it. 9. If your fear is an animal, hold it directly.

10. Fear of death

overcoming this fear may need some deep philosophical reflection on the meaning of life. Live your life to the fullest possible. Know that everyone has to deal with the reality of death one day.

Fear of the death of a loved one is difficult. But it is also an opportunity to develop the inner strength to stand on your own in the absence of a loved one. Read books about the existence of an afterlife. Try hypnotherapy for overcoming fear.

With effort and persistence, overcoming fear is totally possible. By facing your fears, you will become stronger, more confident and proud of the person you are.What Causes Fear?While it is important to be aware of potential and real threats, it is just as important to react appropriately to them. For most of us, our initial startle response subsides as soon as we realize that there is no actual threat or danger. However, this is not always the case. There are many people for whom fear becomes maladaptive, as they struggle with anxiety, phobias and panic attacks. Children are also at risk of overactive fear, as they are not always able to rationalize fears that are unrealistic or unfounded. What is fear like for children? Children experiencing fears and phobias feel very real threats and parents often have difficulty consoling or reassuring their child that there is actually nothing to fear. Childhood anxiety can have a negative impact on their healthy development and may predispose them to problems in later life.Common Causes of Fear in ChildrenWhen a child grows older (especially around the age of 2), fears that were never an issue before suddenly rear their ugly heads. At the age of 2 and above, most children now know what it is like to be injured, scolded, or even lost. One of the major fears in children is the act of being separated from his/her parents. Fear of separation is common for both toddlers and school aged children, this is due to them being left at the babysitters, nursery, or school. While some children fret over their parents departure and return, others may fear their teachers, surroundings, or other children. Most of the time, this fearfulness with others will subside as children start to spend more time with their teacher and classmates. Another fear in children is fear of the dark. Fear of the dark is usually one of the biggest and hardest fears to conquer in children. Children usually have this fear well into their school aged years. Fear of the dark resonates differently with age, while younger children may be fearful of monsters lurking in the shadows, older children may fear burglars. Most families find it beneficial to leave a light on at night, with a gradual reduction happening over an extended period of time.Help for FearThere are a number of natural herbal and homeopathic remedies that can help with overcoming fears. Fear becomes a problem that needs to be addressed when it turns into anxiety, panic or phobias. Types of FearSome of the most common fears include: Flying phobia Fear of heights Fear of public speakingFear of intimacyFear of failureFear of success Fear of deathFear of rejection Fear of spiders Fear of driving Fear of needles Fear of abandonment Fear of clowns Fear of water Fear of god Fear of snakes Fear of being alone Fear of falling

Some additional types of fear are: Fear of change Fear of dentistFear of germs Fear of dogs Fear of cats Fear of moneyLess common but still frightening fears are: Fear of long words Fear of midgets Fear of Friday the 13th Fear of crowds Fear of people Fear of technology Fear of bridges Fear of self Fear of hair Fear of engulfment Fear of vomiting Fear of stupid people Fear of selling Fear of music Fear hospitals Fear of night Fear of losing money Fear of darkness Fear of belly buttons Mortgage fears Fear of open spaces Fear of phone Fear of thunder Fear of itching Fear of missing out Bird flu fears Fear of aging Fear of risk taking

These fears can range in intensity from mild anxiety to complete terror.Depression and angerDepression and anger often combine to deepen the pain, isolation and destructive behavior of recurrent depressive disorders.AngerAnger is a natural response to feeling attacked, injured or violated. It's part of being human; it's energy seeking expression. Our anger can be our friend. It helps us survive, giving us the strength to fight back or run away when attacked or faced with injustice. In itself, it's neither good nor bad, but it can be frightening.Angry feelings can lead to destructive and violent behaviour, and so we tend to be frightened of anger. The way we are brought up, and our cultural background, will very much influence how we feel about expressing anger. You may have been punished for expressing it when you were small, or you may have witnessed your parents' or other adults' anger when it was out of control, destructive and terrifying. Or you may have been frightened by the strength of your own bad temper. All of this encourages you to suppress your anger.Anger management: 10 tips to tame your temperNo. 1: Take a timeoutCounting to 10 isn't just for kids. Before reacting to a tense situation, take a few moments to breathe deeply and count to 10. Slowing down can help defuse your temper. If necessary, take a break from the person or situation until your frustration subsides a bit. No. 2: Once you're calm, express your angerAs soon as you're thinking clearly, express your frustration in an assertive but nonconfrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them. No. 3: Get some exercisePhysical activity can provide an outlet for your emotions, especially if you're about to erupt. If you feel your anger escalating, go for a brisk walk or run, or spend some time doing other favorite physical activities. Physical activity stimulates various brain chemicals that can leave you feeling happier and more relaxed than you were before you worked out. No. 4: Think before you speakIn the heat of the moment, it's easy to say something you'll later regret. Take a few moments to collect your thoughts before saying anything and allow others involved in the situation to do the same. No. 5: Identify possible solutionsInstead of focusing on what made you mad, work on resolving the issue at hand. Does your child's messy room drive you crazy? Close the door. Is your partner late for dinner every night? Schedule meals later in the evening or agree to eat on your own a few times a week. Remind yourself that anger won't fix anything, and might only make it worse. No. 6: Stick with 'I' statementsTo avoid criticizing or placing blame which might only increase tension use "I" statements to describe the problem. Be respectful and specific. For example, say, "I'm upset that you left the table without offering to help with the dishes," instead of, "You never do any housework." No. 7: Don't hold a grudgeForgiveness is a powerful tool. If you allow anger and other negative feelings to crowd out positive feelings, you might find yourself swallowed up by your own bitterness or sense of injustice. But if you can forgive someone who angered you, you might both learn from the situation. It's unrealistic to expect everyone to behave exactly as you want at all times. No. 8: Use humor to release tensionLightening up can help diffuse tension. Don't use sarcasm, though it can hurt feelings and make things worse. No. 9: Practice relaxation skillsWhen your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as, "Take it easy." You might also listen to music, write in a journal or do a few yoga poses whatever it takes to encourage relaxation. No. 10: Know when to seek helpLearning to control anger is a challenge for everyone at times. Consider seeking help for anger issues if your anger seems out of control, causes you to do things you regret or hurts those around you. You might explore local anger management classes or anger management counseling. With professional help, you can: Learn what anger is Identify what triggers your anger Recognize signs that you're becoming angry Learn to respond to frustration and anger in a controlled, healthy way Explore underlying feelings, such as sadness or depressionDepression (mood)What is depression?Depression is a common mental disorder that presents with depressed mood, loss of interest or pleasure, feelings of guilt or low self-worth, disturbed sleep or appetite, low energy, and poor concentration. These problems can become chronic or recurrent and lead to substantial impairments in an individual's ability to take care of his or her everyday responsibilities. At its worst, depression can lead to suicide, a tragic fatality associated with the loss of about 850 000 lives every year.Depression occurs in persons of all genders, ages, and backgrounds.Types of DepressionThere are several different types of clinical depression (mood disorders that include depressive symptoms): Major depression is an episode of change in mood that lasts for weeks or months. It is one of the most severe types of depression. It usually involves a low or irritable mood and/or a loss of interest or pleasure in usual activities. It interferes with one's normal functioning and often includes physical symptoms. A person may experience only one episode of major depressive disorder, but often there are repeated episodes over an individual's lifetime. Dysthymia, often commonly called melancholy, is less severe than major depression but usually goes on for a longer period, often several years. There are usually periods of feeling fairly normal between episodes of low mood. The symptoms usually do not completely disrupt one's normal activities. Bipolar disorder involves episodes of depression, usually severe, alternating with episodes of extreme elation called mania. This condition is sometimes called by its older name, manic depression. The depression that is associated with bipolar disorder is often referred to as bipolar depression. When depression is not associated with bipolar disorder, it is called unipolar depression. Seasonal depression, which medical professionals call seasonal affective disorder, or SAD, is depression that occurs only at a certain time of the year, usually winter, when the number of daylight hours is lower. It is sometimes called "winter blues." Although it is predictable, it can be very severe. Psychotic depression refers to the situation when depression and hallucinations or delusions are experienced at the same time (co-occur). This may be the result of depression that becomes so severe that it results in the sufferer losing touch with reality. Individuals who primarily suffer from a loss of touch with reality (for example, schizophrenia) are thought to suffer from an imbalance of dopamine activity in the brain and to be at risk of subsequently becoming depressed.Causes of DepressionThe causes of depression are complex. Genetic, biological, and environmental factors can contribute to its development. In some people, depression can be traced to a single cause, while in others, a number of causes are at play. For many, the causes are never known. Currently, it appears that there are biochemical causes for depression, occurring as a result of abnormalities in the levels of certain chemicals in the brain. These chemicals are called neurotransmitters. The abnormalities are thought to be biological and are not caused by anything you did. While we still don't know exactly how levels of these neurotransmitters affect mood, we do know that the levels can be affected by a number of factors. Heredity: Certain types of depression seem to run in some families. Research is ongoing as to exactly which genes are involved in depression. Just because someone in your family has depression, however, doesn't mean you will. Sometimes, family members who were known to abuse alcohol or other drugs were unwittingly trying to improve their mood (often called "self-medication" by professionals). Likewise, you can become depressed even if no one else in your family is known to have depression. Personality: People with certain personality traits are more likely to become depressed. These include negative thinking, pessimism, excess worry, low self-esteem, a hypersensitivity to perceived rejection, overdependence on others, a sense of superiority or alienation from others, and ineffective responses to stress. Situations: Difficult life events, loss, change, or persistent stress can cause levels of neurotransmitters to become unbalanced, leading to depression. Even events that tend to be major happy occasions, such as pregnancy and childbirth, can cause changes in hormone levels, be stressful and cause clinical depression, as in postpartum depression. Medical conditions: Depression is more likely to occur with certain medical illnesses. These "co-occurring" conditions include heart disease, stroke, diabetes, cancer, hormonal disorders (especially perimenopause or hypothyroidism, known as "low thyroid"), Parkinson's disease, and Alzheimer's disease. While it does not appear that allergies cause depression or vice versa, people who suffer from nonfood allergies have been found to be somewhat more vulnerable to also having depression compared to people who do not have allergies. Clinical depression should not be considered a normal or natural reaction to illness. Medications: Some medications used for long periods, such as prednisone, certain blood pressure medicines, sleeping pills, antibiotics and even birth control pills in some cases, can cause depression or make an existing depression worse. Some antiseizure medications, like lamotrigine (Lamictal), topiramate (Topamax), and gabapentin (Neurontin), may be associated with a higher risk of suicide. Substance abuse: While it has long been believed that depression caused people to misuse alcohol and drugs in an attempt to make themselves feel better (self-medication), it is now thought that the reverse can also be the case; substance abuse can actually cause depression. Diet: Deficiencies in certain vitamins, such as folic acid and B-12, may cause depression. Certain people are more likely to develop clinical depression. The following are risk factors for depression in adults: Female sex Advanced age Lower socioeconomic status Recent stressful life experience Chronic (long-term) medical condition Underlying emotional or personality disorder Substance abuse (such as alcohol, sleeping medications, medications for panic or anxiety, or cocaine) Family history of depression, especially in a close relative (such as parent, brother or sister, or child) Lack of social support Many of these risk factors also apply to children. Other risk factors for childhood or teenage depression include the following: Continual mental or emotional stress, at home or at school The presence of any medical condition, even as mild as acne A recent loss Attention problems (ADHD), learning, or conduct disorder Obesity Risk factors for depression in elderly people include those listed for adults. The following are especially important: Co-occurring illnesses: These become much more important risk factors in the elderly because of the higher incidence of these illnesses in older people. Diseases with which depression is more likely to occur include heart disease, stroke, diabetes, cancer, thyroid disease, Parkinson's disease, and Alzheimer's disease -- all diseases that are much more common in elderly people than in other age groups. Medication effects: Like co-occurring illnesses, medication use is much more common in the elderly. Depression is a side effect of some medications in the elderly. Not taking medication for medical conditions: Some medical conditions, if untreated, may cause depression. An example is hypothyroidism (low thyroid functioning). Living alone, social isolation Being recently widowedSymptoms and Signs of DepressionClinical depression is not something you feel for a day or two before feeling better. In true depressive illnesses, the symptoms last weeks, months, or sometimes years if you don't seek treatment. If you are depressed, you are often unable to perform daily activities. You may not care enough to get out of bed or get dressed, much less work, do errands, or socialize. Adults: You may be said to be suffering from a major depressive episode if you have a depressed mood for at least two weeks and have at least five of the following clinical symptoms: Feeling sad or blue Crying spells Loss of interest or pleasure in usual activities Significant increase or decrease in appetite Significant weight loss or weight gain Change in sleep pattern: inability to sleep or excessive sleeping Agitation or irritability Fatigue or loss of energy A tendency to isolate from friends and family Trouble concentrating Feelings of worthlessness or excessive guilt Thoughts of death or suicide Children with depression may also experience the classic symptoms but may exhibit other symptoms as well, including the following: Poor school performance Persistent boredom Frequent complaints of physical symptoms, such as headaches and stomach-aches Some of the classic adult symptoms of depression may also be more obvious in children, such as changes in eating or sleeping patterns (Has the child lost or gained weight in recent weeks or months? Does he or she seem more tired than usual?) Symptoms and signs of depression in teens may include more risk-taking behaviours and/or showing less concern for their own safety. Examples of risk-taking behaviours include driving recklessly/at excessive speed, becoming intoxicated with alcohol or other drugs, especially in situations in which they are driving or may be in the presence of others who engage in risky behaviours, and engaging in promiscuous or unprotected sex. Parents of children with depression report noticing the following behaviour changes. If you notice any of these, discuss this with your health-care provider. The child cries more often or more easily. The child's eating habits, sleeping habits, or weight change significantly. The child has unexplained physical complaints (for example, headaches or abdominal pain). The child spends more time alone, away from friends and family. The child actually becomes more "clingy" and may become more dependent on certain relationships. This is less common than social withdrawal though. The child seems to be overly pessimistic or exhibits excessive guilt or feelings of worthlessness. The child expresses thoughts about hurting him or herself or exhibits reckless or other harmful behaviour. Elderly: While any of the classic symptoms and signs of depression may occur in elderly men and women, other symptoms also may be noted: Diminished ability to think or concentrate Unexplained physical complaints (for example, abdominal pain, changes in bowel habits, or muscle aches) Memory impairment (occurs in about 10% of those with severe depression)Since symptoms of depression tend to be more physical in elderly individuals compared to younger individuals, this puts these individuals at risk for having their depressive symptoms erroneously attributed to medical problems.Depression TreatmentIf your symptoms indicate that you have clinical depression, your health-care provider will strongly recommend treatment. Treatment may include addressing any medical conditions that cause or worsen depression. Most practitioners will continue treatment of major depression for six months to a year. Treatment for teens with depression can have a significantly positive effect on the adolescent's functioning with peers, family, and at school. Without treatment, your symptoms will last much longer and may never get better. In fact, they may get worse. With treatment, your chances of recovery are quite good. Self-Care at HomeOnce you are being treated for depression, you can make lifestyle changes and choices that are forms of self-help through the rough times and may prevent depression from returning. Try to identify and focus on activities that make you feel better. It is important to do things for yourself. Don't isolate yourself. Take part in activities even when you may not want to. Such activity may actually make you feel better. Talk with your friends and family and consider joining a support group. Communicating and discussing your feelings is an integral part of your treatment and will help with your recovery. Try to maintain a positive outlook. Having a good attitude can be beneficial. Regular exercise and proper diet are essential to good health. Exercise has been found to increase the levels of the body's own natural antidepressants called endorphins. Try to get enough rest and maintain a regular sleeping pattern. Avoid drinking alcohol or using any illicit substances.Medical TreatmentTherapy frequently includes antidepressant medication and supportive care such as psychotherapy. Other less widely used therapies, such as electroconvulsive therapy, are used in severe cases.Therapy may be provided by your health-care provider or by a specially trained mental-health professional. Psychiatrists are medical doctors who have completed specialized training in mental disorders. Psychologists are nonphysicians who have graduate (after college) and doctorate-level (PhD) training that includes experience in mental-health-care facilities. Psychotherapists may have a degree in medicine (psychiatry), psychology, social work, nursing, mental-health counselling, or couples and family therapy, as well as additional more specialized education or training.Depression PreventionPeople who have risk factors for depression should be "screened" regularly by their health-care provider. This means that when they see their health-care provider, questions should be asked that might indicate depression.If identified early, those who are at risk for depression are more likely to benefit from treatment.

Conflict Management skillsConflict is defined as a difference of opinion regarding ideas, wishes or desires. Conflict can arise between couples, work peers and political governments. Understanding the basic types of conflicts that may occur in your daily environment can help you avoid disagreements or learn the best way to deal with them.

Conflict managementis the process of limiting the negative aspects ofconflictwhile increasing the positive aspects of conflict. The aim of conflict management is to enhancelearningand group outcomes, including effectiveness or performance in organizational setting

Conflict Management Skills: resolving interpersonal conflict through effective interpersonal negotiation skills.Conflict management plays a very important role in preventing conflicts among individuals. How does a conflict arise? When individuals strongly oppose each others opinions and ideas, the probability of a conflict arises. A conflict starts when individuals think on different lines and find it very difficult to accept each others ideas. Conflict must be avoided as it destroys the peace, lowers the productivity as well as demotivates the individuals. All the factors leading to a fight must be explored and efforts must be made to prevent a conflict. A conflict is not very easy to control; an individual needs certain skills for the same.Let us study the skills in detail.1. Effective communication SkillsEffective communication skills are of utmost importance to prevent conflicts. While interacting with others, you have to take special care of your speech and the way you speak. Never ever shout on anyone, even if you do not agree with him. Always speak in a polite but convincing manner. Greet others with a warm smile. It works. Be very specific and precise in your speech. Do not use complicated words and confuse others. Keep a control on your tongue and do not use words which might hurt the sentiments of others. Avoid using abusive languages.2. Listening SkillsAn individual must not give his expert comments unless and until he is very clear what the other person wants. Always be a good listener. Dont just jump to conclusions and assume things on your own. Always listen to the other side of the story as well.3. DiscussionDont just follow the rumour mills blindly, do discuss with others as well. Differences can crop up anytime but fighting would provide no solution. It is always better to sit and discuss the issues on an open forum. All the participants must give their inputs and efforts must be made to find out an alternative. Invite all the members involved and never ignore anyone as it would never solve the problem. Everyone has a right to express his views and a middle way has to be found.4. PatienceOne needs to be very patient to avoid conflicts. There would be people at your workplace and even home who would try to provoke you to fight. Never ever get influenced. Always follow your instincts and support what is right. Be very sensible and patient. Learn to keep a control on your emotions. Do not ever lose your temper as it would only make the situation worse.5. ImpartialAn individual has to be impartial to avoid conflicts. Do not always support your friend. Stand by what is correct and never support what is wrong. Any individual, even if he is your friend must be corrected if you feel he is wrong. Listen to everyone and never ignore anyone just because you dont know him.6. Never CriticizeMake the other person understand if he is wrong. Dont criticize him as it would definitely hurt his sentiments. The other person might not be as intelligent as you are, but you have no right to make fun of him. Others will look up to you if you guide the other person well and make him realize his mistakes.7. Positive AttitudePositive attitude is essential to avoid fights and conflicts. In offices, never ever play the Blame game. No one is perfect and if you have done anything wrong, have the courage to accept it. Human Beings are bound to make mistakes but never try to put the blame on anyone elses shoulders. Avoid backbiting as it only spoils the relationships. If you dont agree with anyones views, discuss with him on his face, he will like it. Dont always find faults in others and be a little more adjusting as life is all about adjustments.8. Ignore othersIndividuals must try to adopt the middle path approach which considers the interests of one and all. Dont unnecessarily waste your energy for a person who is too adamant and is not willing to compromise at all. Ignore the person who is too demanding as it would solve half of your problems.The Types of Conflict in CommunicationConflict is a struggle that occurs when our needs and goals are incompatible with those of others. During our lives, we are likely to experience several conflicts with people who are close to us, people we work with and those we might not know. Types There are four types of conflict in communication: intrapersonal conflict, interpersonal conflict, intragroup conflict and intergroup conflict.Intrapersonal Conflict The conflict that is happening inside of an individual is intrapersonal conflict. This type of conflict takes place when there is an inconsistency in our ideas, attitudes, emotions or values.Interpersonal Conflict Interpersonal conflict is the conflict that takes place between individuals--friends, family members, couples or even strangers. These types of conflicts usually take place when people communicate directly with each other.Intragroup Conflict Conflict that occurs within a small group of people is intragroup conflict. These conflicts can involve members of a family or workplace team and usually stem from individual differences that end up affecting the entire group.Intergroup Conflict Intergroup conflict occurs between different groups. An example is the feud that occurred between the Montagues and the Capulets in Shakespeare's "Romeo and Juliet." When conflict is this large, it can often continue for many years and is extremely complicated to resolve.Body languageBody language typically refers to the various natural gestures, body postures, eye movements and facial expressions that we use to enhance our verbal communication. Body language is, therefore, an example of non-verbal communication.In sum, non-verbal communication does not use verbal codes (words in written or spoken language and/or concepts in signed language). Rather, non-verbal communication refers to all the components used by the sender of a message (whether intentional or unintentional) that possess a potential message value for the receiver of the message.These non-verbal components are typically divided into two broad categories:1. static2. dynamicStatic NVC ComponentsStatic non-verbal communication components are those things that do not usually change during the course of an interaction: for example, clothes and hair color.Idiosyncratic interpretationOf themselves such things as clothes and hair color do not necessarily convey particular meanings. However, we often associate meanings with these components based upon our cultural background, our biases and even our prejudicesMany of these associations are, clearly, cultural stereotypes. However, the point is that there is always the possibility that a static component such as hair color can convey certain meanings, albeit unintentionally.Indeed we saw in the brief definition of non-verbal communication above that that potential message value of a component may be intended or unintentional. In other words, depending on the message receivers suppositions, his or her cultural understandings, the environmental conditions and other situational variables, a particular non-verbal component may convey some information that is meaningful to the receiver however he or she interprets this.Customary interpretationWith respect to clothes we may be more ready to assert meanings than in regard to hair color. For example, many of us would contend that the way we dress says something about me as an individual.Styles of dress are used by particular groups to express such things as group cohesion and an orientation towards authority. Consider the 1960s hippies, punks of the 1970s and the romantics of the 1980s.Clothes are most readily seen to convey a sense of professional and/or institutional affiliation through uniforms. Examples of institutional identity marked by uniform are the police, nurses and footballers. The clothing conveys a meaning. Someone wearing a nurses uniform is likely to be viewed as an individual who would be willing to offer medical assistance. One wearing a police uniform is likely to be considered as one who will uphold the law, and so on.Further examplesOther static non-verbal communication components include the following: hygiene (e.g. well groomed hair; unpleasant smelling breath) eye color hair color and length face shape shape and length of nose skin color race body shape and figure gender adornments (e.g. glasses; hearing aid) cosmetic make up

Dynamic Non-verbal Communication Dynamic non-verbal communication uses components that change during the course of an encounter. These are the components typically thought of as body language, i.e. gestures, facial expression, eye movement, and similar. Dynamic NVC ComponentsThese are components that do change frequently during face-to-face interactions with others. Some of the more important are: eye movement and direction of gaze body movement physical contact facial expression gestureEye movement and direction of gazeThere are large individual and cultural differences in the use of eye gaze. However, it is conventional (at least in the UK and USA/Canada) to look at the person that one is talking to.The use of eye gaze paces the interaction and people tend to look longer at the other person when listening as opposed to speaking.The speaker makes brief eye contact with the listener whilst he or she is engaged in a stretch of talk. This serves to hold the floor, i.e. to signal to the listener that they are engaged in an extended unit of talk and that they are not yet ready to pass over the turn at talk to the current listener.The listener, however, will be looking at the speaker much more consistently and thereby signalling that he or she is still attending to what is being said.At the end of stretch of talk, the speaker may look up to make eye contact with the listener. This eye contact is held slightly longer and signals to the listener that the speaker has finished his or her stretch of talk and that the listener may now take up the talk.In addition, we tend to look less at people if we dislike them, if the topic is difficult or embarrassing, or if we are lying.Body movement and postureAs with many non-verbal communication components the use of body movements and posture may be conscious or unconscious (intentional or unintentional).You could probably provide an example of a sitting posture that signalled that an individual was withdrawn or upset. One might consider, for example, that a withdrawn individual may slump into the chair, arms folded across the chest, head lowered and shoulders raised, making little eye contact with others in the room. An upset individual may have a similar bodily posture but this may also be associated with facial grimacing and puckering of the lips, and small intermittent shrugging of the shoulders. The point is that most of us have some idea of what different body postures and orientations can signal. We can, therefore, exploit this knowledge. For example, in an interview situation, in order to appear keen and motivated, we may sit forward in the chair and even lean forward when answering questions.Much of our body movement, however, is unconscious in that we do not actively sit, stand or walk in particular ways in order to send particular messages. We unconsciously adopt certain movements and positions which reflect our current moods, aspirations and needs.orientationThe orientation of our body towards others is an important factor and indicates the nature of the encounter. We are more likely to confront someone sitting opposite us than sitting to the side of us. We tend to sit to the side of people who need our support: consider how a teacher might assist one of their pupils or how a nurse might comfort a distraught patient or relative.Orientation also indicates the relative status of each person and demarcates the limits of a group.proxemicsAs well as how we orient our bodies towards others we also tend to stand or sit at particular distances from the people we are interacting with: this is known as proxemics. As a rule, extroverts tend to stand closer than introverts.Again there is a wide cultural variation in the distances that different peoples approach each other. Persons in the United Kingdom, for example, generally prefer to stand further apart from each other when talking on a casual basis than do some persons from the Asian continent. Physical contactOnce again, the cultural variation in the use of physical contact is great. For example, in casual interactions there tends to be much more physical contact between Mediterranean peoples than there is between persons from the United Kingdom. Physical contacts between the latter are rather limited and tend to be restricted to symbolic contacts such as shaking hands.Gender and familiarity will also influence the nature of physical contact.Typically, within the UK, physical contact between females is greater than between males. Any physical contact between males and females will be influenced by familiarity, the environment and the emotional bond between the pair, and other situational variables.Contacts outside the family are largely confined to the use of the hands and persons tend to contact only the other persons hands, shoulders, arms and upper back. The site of physical contact, and the strength with which the contact is made, may be variously construed as aggressive, sexual, leading or dominating.

Facial expressionFacial expressions are used to signal a wide range of emotions and information. Such signals may be attained by singular movements of the eyebrows, eyes, mouth, forehead or any combination of these.GestureAs with most dynamic non-verbal communication components, gesture is culture-bound, i.e. the meaning of a physical gesture to one group of people may be completely different to the meaning of exactly the same gesture to another group of people.Gestures are often thought of as being natural, in the sense that they do not follow any complex, formalized rules. They typically signal only a very limited vocabulary, e.g. yes, no, good, bad, happy. In this sense, some gestures are arguably verbal.Most people use some form of natural gesture when communicating with others. Gestures can expand and clarify the context of the talk and they are a way of providing visual punctuation to what is being said.Secrets of Body LanguageBody language is a form of non-verbal communication, which consists of body posture, gestures, facial expressions, and eye movements. Humans send and interpret such signals almost entirely subconsciously.John Borg attests that human communication consists of 93 percent body language and paralinguistic cues, while only 7% of communication consists of words themselves; however, Albert Mehrabian, the researcher whose 1960s work is the source of these statistics, has stated that this is a misunderstanding of the findings.Research shows that we make eleven crucial decisions about one another subconsciously evaluating an array of nonverbal cues within the first seven seconds. And once someone labels you as likeable or un-likeable, powerful or submissive, everything else you do will be viewed through that filter.Others assert that research has suggested that between 60 and 70 percent of all meaning is derived from nonverbal behavior.Delve into the science of non-verbal signals as this very visual and highly entertaining expose reveals the hidden language in which 93% of human communication takes place.From President Franklin D. Roosevelt, to British Prime Minister Winston Churchill and 2008 presidential hopefuls Senators Barack Obama and John McCain, see how both politicians and celebrities use the subtle movements of body language to persuade masses, establish power, and advance careers.Conflict stimulation and conflict resolution techniques for effective management

Conflict stimulationThe practice of encouraging conflict to motivate employees to change when necessary. Conflict stimulation helps to keep a company or team from stagnating.Conflict improves group and organizational effectiveness. The stimulation of conflict initiates the search for new means and goals and provides the stimulus for innovation. The successful solution of a conflict leads to greater effectiveness, to more trust and openness, to greater attraction of members for each other, and to depersonalization of future conflicts. In this write up we are discussing how the stimulating conflict can provide benefits to the organization.

Conflict is a means by which to bring about radical change. It's an effective device by which management can drastically change the existing power structure, current interaction patterns, and entrenched attitudes

Conflict facilitates group cohesiveness. Whereas conflict increases hostility between groups, external threats tend to cause a group to pull together as a unit. Inter group conflicts raise the extent to which members identify with their own group and increase feelings of solidarity.

Conflict brings about a slightly higher, more constructive level of tension. When the level of tension is very low, the parties are not sufficiently motivated to do something about a conflict.

Conflict resolution techniques for effective managementConflict resolution is conceptualized as the methods and processes involved in facilitating the peaceful ending of social conflict. Often, committed group members attempt to resolve group conflicts by actively communicating information about their conflicting motives or ideologies to the rest of the group (e.g., intentions; reasons for holding certain beliefs), and by engaging in collective negotiation. Ultimately, a wide range of methods and procedures for addressing conflict exist, including but not limited to, negotiation, mediation, diplomacy, and creative peacebuilding.It may be important to note that the term conflict resolution may also be used interchangeably with dispute resolution, where arbitration and litigation processes are critically involved. Furthermore, the concept of conflict resolution can be thought to encompass the use of nonviolent resistance measures by conflicted parties in an attempt to promote effective resolution. Techniques for Conflict Resolution Behavioral Techniques o Dont negotiate when angry. o Forget the past and stay in the present. o Focus on the problem not the person. o Communicate feelings assertively, NOT aggressively. Express concerns without blaming the other side. o Expect and accept anothers right to disagree. Dont push or force compliance; work to develop common agreement. o Dont view the situation as a competition where one has to win and the other has to lose. Work toward a solution where both parties have some of their needs met. o Build power with NOT power over others. o Thank the person for listening. Negotiation Techniques o Identify and define the conflict in specific terms. o Focus on areas of common interest and potential areas for agreement. o NEVER jump to conclusions or make assumptions about what another is feeling or thinking. o Listen without interrupting; ask for feedback if needed to assure a clear understanding of the issue. o Generate alternative solutions. o Discuss the pros and cons of the alternatives. Listen as well as state your case. o Select the best course of action that all can agree upon. o Implement only the parts of the plan that are in agreement. Remember, when only one persons needs are satisfied in a conflict, it is NOT resolved and will continue. o Follow-up to evaluate the effectiveness of the plan and make any adjustments necessary.

Interpersonal SkillsInterpersonal skills are the life skills we use every day to communicate and interact with other people, individually and in groups.

Interpersonal skills include not only how we communicate with others, but also our confidence and our ability to listen and understand. Problem solving, decision making and personal stress management are also considered interpersonal skills.

Group decision makingGroup decision making is a type of participatory process in which multiple individuals acting collectively, analyze problems or situations, consider and evaluate alternative courses of action, and select from among the alternatives a solution or solutions. The number of people involved in group decision-making varies greatly, but often ranges from two to seven. Decision-making groups may be relatively informal in nature, or formally designated and charged with a specific goal. The process used to arrive at decisions may be unstructured or structured. Group decision-making should be distinguished from the concepts of teams, teamwork, and self-managed teams. Although the words teams and groups are often used interchangeably, scholars increasingly differentiate between the two. The basis for the distinction seems to be that teams act more collectively and achieve greater synergy of effort. Katzenback and Smith spell out specific differences between decision making groups and teams: The group has a definite leader, but the team has shared leadership roles Members of a group have individual accountability; the team has both individual and collective accountability. The group measures effectiveness indirectly, but the team measures performance directly through their collective work product. The group discusses, decides, and delegates, but the team discusses, decides, and does real work.GROUP DECISION MAKING METHODSMethod 1. Decision made by authority without group discussionProcess: The designated leader makes all decisions without consulting group members.StrengthsWeaknesses

Takes minimal time to make decision No group interaction

Commonly used in organizations (so we are familiar with method) Team may not understand decision or be unable to implement decision

High on assertiveness scale Low on cooperation scale

Method 2. Decision by expertProcess: Select the expert from group, let the expert consider the issues, and let the expert make decisions.StrengthsWeaknesses

Useful when one person on the team has the overwhelming expertise Unclear how to determine who the expert is (team members may have different opinions)

No group interaction

May become popularity issue or power issue

Method 3. Decision by averaging individuals' opinions Process: Separately ask each team member his/her opinion and average the results.StrengthsWeaknesses

Extreme opinions cancelled out No group interaction, team members are not truly involved in the decision

Error typically cancelled out Opinions of least and most knowledgeable members may cancel

Group members consulted Commitment to decision may not be strong

Useful when it is difficult to get the team together to talk Unresolved conflict may exist or escalate

Urgent decisions can be made May damage future team effectiveness

Method 4. Decision made by authority after group discussionProcess: The team creates ideas and has discussions, but the designated leader makes the final decision. The designated leader calls a meeting, presents the issue, listens to discussion from the team, and announces her/his decision.StrengthsWeaknesses

Team used more than methods 13 Team is not part of decision

Listening to the team increases the accuracy of the decision Team may compete for the leaders attention

Team members may tell leader what he/she wants to hear

Still may not have commitment from the team to the decision

Method 5. Decision by minorityProcess: A minority of the team, two or more members who constitute less than 50% of the team, make the teams decisionStrengthsWeaknesses

Method often used by executive committees Can be railroading

Method can be used by temporary committees May not have full team commitment to decision

Useful for large number of decisions and limited time May create an air of competition among team members

Some team perspective and discussion Still may not have commitment from team to decision

Method 6. Decision by majority vote

Process: This is the most commonly used method in the United States (not synonymous with best method). Discuss the decision until 51% or more of the team members make the decision.StrengthsWeaknesses

Useful when there is insufficient time to make decision by consensus Taken for granted as the natural, or only, way for teams to make a decision

Useful when the complete team-member commitment is unnecessary for implementing a decision Team is viewed as the winners and the losers; reduces the quality of decision

Minority opinion not discussed and may not be valued

May have unresolved and unaddressed conflict

Full group interaction is not obtained

Method 7. Decision by consensus

Process: Collective decision arrived at through an effective and fair communication process (all team members spoke and listened, and all were valued).StrengthsWeaknesses

Most effective method of team decision making Takes more time than methods 16

All team members express their thoughts and feelings Takes psychological energy and high degree of team-member skill (can be negative if individual team members not committed to the process)

Team members feel understood

Active listening used

Developing characteristics of charismatic and transformational leadership

LeadershipThe ability to influence a group toward the achievement of goals.

Charismatic-Transformational Leadership applies to the most difficult and complex organizational problems. These problems involve culture, values and paradigms in addition to the more technical problems.

Charismatic Leadership

Charisma--A spiritual power or personal quality that gives an individual influence or authority over large numbers of people.Charismatic leadership is the idea of having a leader who has a large amount of character, shows it to its followers, and knows how to use this to his or her advantage. They can use this character to help meet the needs of the people and even to attract more individual support.

Charismatic leaders have a deep self-confidence derived from self-knowledge. They have thought things through and have little inner conflict or doubt.Charismatic leadership is leadership based on the leader's ability to communicate and behave in ways that reach followers on a basic, emotional way, to inspire and motivate. We often speak of some sports and political leaders as charismatic (or not) -- an example being John F. Kennedy.Key Characteristics of Charismatic Leadersy dK3631. Vision and articulation. Has a visionexpressed as an idealized goalthat proposes a future better than the status quo; and is able to clarify the importance of the vision in terms that are understandable to others.2. Personal risk. Willing to take on high personal risk, incur high costs and engage in self-sacrifice to achieve the vision. 3. Environmental sensitivity. Able to make realistic assessments of the environmental constraints and resources needed to bring about change.4. Sensitivity to follower needs. Perceptive of others abilities and responsive to their needs and feelings.5. Unconventional behavior. Engages in behaviors that are perceived as novel and counter to norms.

Transformational LeadershipTransformational leadership is a type of leadership style that leads to positive changes in those who follow. Leaders who provide individualized consideration and intellectual stimulation, and who possess charisma.Transformational leaders are generally energetic, enthusiastic and passionate. Not only are these leaders concerned and involved in the process; they are also focused on helping every member of the group succeed as well.Transformational leadership is focused more on the quality of interaction between people. It has an inspiring, uplifting, stimulating and individualized focus. The results are still important, but it is about long term relationship building.Characteristics of Transformational LeadersCharisma: Provides vision and sense of mission, instills pride, gains respect and trust.Inspiration: Communicates high expectations, uses symbols to focus efforts, expresses important purposes in simple ways.Intellectual Stimulation: Promotes intelligence, rationality, and careful problem solving.Individualized Consideration: Gives personal attention, treats each employee individually, coaches, advises.

Emotional intelligence and leadership effectiveness- self-awareness, self-management, self-motivation, empathy and social skills.What Is Emotional Intelligence?Emotional intelligence (EI) is the ability to understand and manage both our own emotions, and those of the people around us. People with a high degree of emotional intelligence usually know what they're feeling, what this means, and how their emotions can affect other people.For leaders, having emotional intelligence is essential for success. Elements of Emotional Intelligence1. Self-awareness. 2. Self-regulation.3. Motivation.4. Empathy.5. Social skills.1. Self-awarenessIf we're self-aware, we always know how we feel. And we know how our emotions, and our actions, can affect the people around us. Being self-aware when we're in a leadership position also means having a clear picture of our strengths and weaknesses. And it means having humility. To improve our self-awareness Keep a journal Journals help improve our self-awareness. If we spend just a few minutes each day writing down our thoughts, this can move us to a higher degree of self-awareness. Slow down When we experience anger or other strong emotions, slow down to examine why. Remember, no matter what the situation, we can always choose how we react to it. 2. Self-regulationLeaders who regulate themselves effectively rarely verbally attack others, make rushed or emotional decisions,