Management

Strategies

Agnes Miriam. I

Stress in India• Stress is the number one lifestyle risk

factor, ranking above physical inactivity and obesity.

• Almost 1 in every 3 Indian employee suffers from work related stress; flexible working hours.

• Young people in the age group of 15 – 29• Indian women are the most stressed out in

the whole world.

Are you Stressed?

Do you… (answer ‘O’ for often. ‘S’ for sometimes, or ‘R’ for rarely or never)

• __ regret being angry or short-tempered with others?

• __ feel like your emotions are not letting the best of you?

• __ use alcohol, cigarettes, or drugs to cope with stress (prescription, counter, or street drugs)?

• __ have sleep problems (either sleep too much or not getting enough restful sleep)?

• __ feel like things are overwhelming or out of control?

• __ laugh or smile less than you used to?

Do you… (answer ‘O’ for often. ‘S’ for sometimes, or ‘R’ for rarely or never)

• __ yell, cry, or withdraw a lot? • __ feel sad, disappointed, or worried? • __ eat too much or too little based on your mood? • __ feel that you are not in control of your life? • __ have trouble letting go of things that are

bothering you? • __ blame yourself or think that nothing goes right?

Stress…• Stress is our natural way of responding to

the demands of our ever-changing world.• the way that we interpret these internal

and external changes directly affects the degree to which we feel stress.

• not all individuals interpret the same events as stressful; what may seem stressful to you may not be the same for others.

Is all stress bad ??• Eustress or Constructive Stress Motivates, focuses energy; Is short-term; Is

perceived as within our coping abilities; Feels exciting; Improves performance.

• Distress or Destructive Stress Causes anxiety or concern; Can be short or long-

term; Is perceived as outside of our coping abilities; Feels unpleasant; Decreases performance; Can lead to mental and physical problems.

Stress Symptoms

Physical BehaviouralEmotional

Tight muscles, Cold or sweaty

hands, Back or neck

problems, Sleep disturbances,

Stomach distress,

More colds and infections, Fatigue,

Rapid breathing or pounding

heart,Trembling, Dry

mouth

Anxiety Irritability

Fear Moodiness

Embarrassment Self-criticism

Difficulty concentrating

or making decisions

Fear of failure

Stuttering or other speech difficulties,

Crying , Acting impulsively ,

Nervous laughter , Snapping at friends ,

Teeth grinding or jaw clenching,

Increased smoking, alcohol or other drug use, Being prone to

more accidents , Increase or decrease

in appetite

Identifying Stressors• Environment (traffic, pollution, climate etc.)

• Social Stressors (deadlines, divorce, financial problems etc.)

• Physiological (aging, illness, lack of exercise, lack of sleep etc.)

• Behavioural ( fears, worrying about future, unrealistic expectations etc. )

Coping StrategiesHealthy Coping Strategies• Exercise• Down time for self

care• Balancing work and

play• Time management • Meditation• Engaging socially with

friends and family

Unhealthy coping strategies• Alcohol/drug use• Avoidance or giving up

of events• Procrastination• Overeating • Self Injury• Sleeping too much

Healthy Ways to relax and recharge

o Work in your garden. o Curl up with a good

book. o Light scented candles. o Take a long bath. o Listen to music. o Watch a comedy. o Get a massage

o Go for a walk. o Spend time in nature. o Call a good friend. o Have a good workout. o Write in your journal. o Savour a cup of coffee or tea. o Play with a pet.

Stress Management in Corporate

• CISCO – Onsite centers; Offers multiple specialty areas for exercise, group fitness, stress management, one-on-one personalized instruction, teambuilding, and social networking.

• GOOGLE –offers specific classes to employees with Zen-centric names like Meditation 101, Search Inside Yourself, and Mindfulness-Based Stress Reduction.

• IBM – Stress management programme; overseen by medical experts; online

• HCL – Life coach; WLB chat 2.0; Family Connect(Bring your child to work day)

Sources• http://www.selfinjury.bctr.cornell.edu/perc

h/resources/coping-stress-management-english-1.pdf

• http://hydesmith.com/destress/files/StressMgt.pdf

• http://hydesmith.com/destress/files/StressMgt.pdf

Thank You !!