Stress Management at Work

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METHODOLOGY

Title of the Study:

The Title of the study is STUDY ON STRESS MANAGEMENT

AT WORK in CENTRUM.

Need for the Study:

o Todays corporate world demands sustainability in strategic growth ,

Retaining and expanding market share, attracting, and managing and delivering high Qualityperformance to the entire stakeholder. So, In order to have a competitive edge Over theother organizations need to have a competitive work force.

In this global era, the cutting edge of one organization over the other is HUMANRESOURCE. Too often we see the prices of the product of the competing companies arethe same, the technology used by them are the same, the Marketing and Advertising expensesare the same but one usually outplays the other, the only difference is human resource.

As human resource is the differentiating factor between the organizations, it is mandatoryfor the management to help their employees manage Stress more effectively.

Presentation of the Study:

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The pilot study conducted on Stress management at work. A study of Managerialand Executive level in Centrum has been presented.

The First chapter deals with review of literature. In this chapter Concept,Dimensions, Importance, Benefits of implementing Stress managementtechniques have been clearly explained.

The Second chapter explains about brief profile of the Organization. In this theorigins of the company, its structure and its HR practices have been explainedclearly.

The Third chapter deals with Methodology of the study. It explains about the titleof the study, Scope, Objectives and Need for the study. He sample collection,Data analysis and interpretation have been discussed in this chapter.

The Fourth chapter deals with Data analysis and interpretations, data obtainedfrom primary sources.

The Fifth chapter mainly explains the Conclusions of the Study.

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Scope of the Study:

Scope of the study is confined to all Personnel department employees of Centrum

at Hyderabad, Andhra Pradesh.

Sample and Universe:

The personnel department employees of Centrum constitute the universe of theStudy. There are 25 employees out of which a sample of 100%.

Sources of Data Collection:

A questionnaire is used for the primary source of data collection. It consists of 15statements for which response had to be from the options provided. It consists ofstatements relating to STRESS MANAGEMENT AT WORK. The Secondary data forthe study is collected by referring various records, files, manuals etc available in thecompany.

Data Analysis and Interpretation:

Data is analyzed on various dimensions from the data obtained throughquestionnaire. A total of 15 statements are included in these dimensions. The analysis isdone on an aspect wise basis. The total response of the sample for each of the responseof the statements are counted and then the percentage for each of the statement isobtained with the help of respective weight ages of the responses. Then the overallaverage for each aspect is obtained.

OBJECTIVES:

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To identify the Factors contributing to Stress.

To obtain an insight into the Stress management practices in Centrum.

To understand how employees in the organization utilize the Stress practices provided

by the management.

To make the management aware of Stress management at Work.

To assess the importance given to Stress Management techniques provided for

employees by the organization.

To bring out the reality of the Managements Commitment towards employee in

helping them to overcome the Stress at Work.

LIMITATIONS OF STUDY:

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The method adopted here is random sampling method results may not be accurate.

The sample size is 25 which is very less when compared to the size of theorganization as such it may not reflect the true picture.

Due to the time constraint, the sample size and the departments selected for thedistribution of questionnaire were limited.

As the number of questionnaire distributed among employees in the administrationdepartment and in the other departments is not equal, the percentage of satisfactionlevels may not be accurate.

The findings of the study are confined only to the questions asked in the questionnaireand through personal interviews.

The questionnaire being mostly close ended might not have totally represented theperception of all the employees as regard to STRESS MANAGEMENT AT WORK.

Some of the employees did not express their views truly.

COMPANY PROFILE

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Centrum

Company profile

Centrum is jointly promoted by Mr. Chandir Gidwani, a Chartered Accountant,having more than a decade of experience in the financial services industry & TheCassinath Group, promoted by late Mr. Khushroo P. Byramjee.

Centrum was incorporated in 1977. It is a SEBI registered Category I MerchantBanker, listed on The Stock Exchange, Mumbai (BSE). Over the last two decades, it hasexpanded into a full-service investment banking company. Today its primary role is thatof a responsible intermediary with a strong professional base. Its forte is providingadvisory and innovatively structured financial solutions in the area of fund raising,infrastructure development, government borrowing, corporate restructuring and moneymarket intermediation. Centrum has the experience of raising over Rs.8,05,000 million

(US $ 17,300 million) through equity, bonds and credit syndication in the last 5 years.This can be attributed to its excellent relationship across a wide spectrum of private andpublic sector banks, FIs, provident funds, charitable organizations and institutionalinvestors across India.

Centrum Capital Ltd. and its group subsidiaries, FCH CentrumDirect Ltd,Centrum Broking Pvt. Ltd., FCH Centrum Wealth Managers Limited and CentrumInfrastructure & Realty Ltd. provide value added products and services to corporates andindividuals across the country in both the Private and the Public sector.

Centrum Services comprise investment banking, wealth management, portfolio

management, stock broking, foreign exchange, travel services and infrastructure & realestate advisory services. As a leading financial services firm it strives to promote acorporate culture promoting world-class banking services for our clients and value forour shareholders.

Centrum Group of Companies:

Centrum Capital Ltd. (CCL) is a leading investment bank offering comprehensivefinancial services comprising fund raising by way of equity and debt for corporates,

Government undertakings and state entities.

Centrum Direct Ltd. (CDL) is amongst the top retail money changers in the countryauthorized by the Reserve bank of India. It does money changing for retail and corporatetravelers and is also involved in wholesale foreign exchange business like export ofcurrency.Centrum Broking Private Ltd. (CBPL) is an associate of CCL, has set-up an integratedstock broking business in the last few years. The Company is a member of BSE and

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National Exchange (NSE) on both cash and derivatives segments. It is also a DepositoryParticipant under Central Depository Services Limited (CDSL) and a Portfolio Managerregistered with Securities Exchange Board of India (SEBI).

Your window to the Stock Market Centrum is a full-service Broking House havingmemberships in the Cash and F&O segments of the Bombay Stock Exchange Limited(BSE), the National Stock Exchange of India Ltd (NSE) and the NCDEX, offeringcomprehensive personal financial solutions to a cross-section of clients comprising ofHigh Net Worth Individuals, Corporate, NRIs, FIIs, Mutual Funds, InsuranceCompanies, Banks and other Financial Institutions. Centrum is also a Depositoryparticipant with CDSL and a SEBI registered Portfolio Manager.

Minimizing Risks, Maximizing Returns Centrum is dedicated to creating growth-oriented investment solutions tailored to suit your individual financial needs and goals. Itis committed to minimizing the risks involved in investing in the stock markets throughcareful fundamental, quantitative and technical analysis of the various investment optionsavailable and selecting the ones that optimize client returns.Centrums adherence to highethical standards along with its credible relationships with major leading banks andfinancial institutions has made it the most preferred broker with many clients forinstitutional trading and derivatives. It also has a dedicated team focusing on hedging andarbitrage strategies for investors with special needs.Moreover, Centrums dedicated HNICell offers research-based advice to affluent individuals and families to help themmanage and multiply their wealth. The products and services covered are mutual funds,IPOs, insurance, forex, fixed income, discretionary and non-discretionary PMS, equityand commodities trading in India and Dubai.Centrum Wealth Managers Ltd. (CWML) is the Retail broking, Distribution,Insurance& Portfolio management arm of CCL.Centrum Infrastructure & Realty Ltd. (CIRL) it offers infrastructure and real estateadvisory services to facilitate investment, development and setting up of infrastructurefacilities including real estate projects.

Casby Logistics Pvt. Ltd. (CLPL) is a firm incorporated in 1857, is one of the largestStevedores of the Bombay Port. The business interests of the firm span transportation,clearing & forwarding, couriers, logistics and supply chain management services. Theyare the local partner for P&O Ports, Australia.

Softchip Technologies Ltd. (STL) is an organization offering Hardware, Networking,Customized Software and Web Hosting Solutions for the growing IT market. It has aclient base of over 400 corporate using the complete range of services. Softchip also has a

Application Development division, offering a wide bandwidth of solutions, including e-business solutions, portal development, Corporate Intranet Mailing Systems and Webhosting solutions. It has set off at a steady pace and established itself in the industry,reflected by its expanding clientele, both domestic & overseas.

Portfolio Management Centrum also provides both discretionary and non-discretionary portfolio management services to investors. Its objective is to provide unbiasedinvestment management strategies based on rigorous fundamental and technical analysis

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while taking cognizance of prevailing market conditions and movement.A team of highlycompetent analysts continuously provides the client with updates on changing markettrends using latest technological tools: SMS for intra-day and daily recommendations anddaily/weekly/fortnightly reports via e-mail and our monthly magazine - MoneyCompass.

Furthermore, Centrum offers seamless trading and settlement for clients using internet-based trading for equity and derivatives along with access to all their account relatedinformation on real-time basis.

Our mission

To become the first-choice investment banker

To provide uniquely tailored solutions for 100% of the financial services needsof both corporate and individuals

To challenge the obvious solutions and provide financial consultancy andsyndicated products, which deliver value beyond customer expectations

To this end Centrum has over the years built a very strong foundation by investingheavily for the future. It has invested in high quality talent, technology that drivesbusiness and state- of-the art infrastructure to extend its reach further. Centrum today isnot only amongst Indias top 10 fund mobilisers but also has the distinction of beingamongst the top 3 retail money changers in the country. It is also one of the fastestgrowing wealth managers in the country. Centrum has reached the position of being aunique financial services company that draws strength from each one of its business units

and builds on it.

Centrum products & services

Centrum broking

A full-service broking house, Centrum offers comprehensive financial solutions to across-section of clients comprising high net-worth individuals, corporates, NRIs, FIIs,Mutual Funds, Insurance Companies, Banks and other financial institutions.Its research- based advice on potential investment options ensures the best possible returns on

investments. Moreover, through its dedicated HNI Cell, Centrum provides both,discretionary and non-discretionary Portfolio Management Services to investors.

Its association with various stock exchanges and organizations facilitate their operations:

Cash and F&O segments of the Bombay Stock Exchange Limited (BSE) and theNational Stock Exchange of India Limited (NSE).

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Depository participant with CSDL.

SEBI registered portfolio manager.

Membership on NCDEX

In a nutshell, Centrum is a one-stop shop for all your stock market needs: stock broking,portfolio management and depository services.

Centrum capital

Equity

Centrum provides complete financial solutions to companies in high-growth marketson their capitalization/re-capitalization strategies. It has raised funds for both, public and private corporates and is adept in dealing with the issues specific to each of theseenvironments. From advising on capital structuring, to raising equity, preparation of theprospectus to post-issue assistance, Centrum provides comprehensive services that hasmade it one of the most preferred financial services providers.

Suggesting an optimal mix of debt and equity

Advising on capital structuring

Advising on the best options to raise equity and the instrument

Public Issues (IPOs), Follow on Offerings and Right Issues

Private Placement of Equity

Corporate Advisory Services

Share Buyback and Open Offers

Credit syndicate

Centrum has been instrumental in arranging loans for Corporate, PSUs, StateFinance Corporations, etc. across India with the principal focus being infrastructurefunding. Over the last 5 years, it has successfully syndicated over Rs. 1, 20,000 million(US$ 2600 million) for blue chip clients. Empowered by a team of experiencedmanagement professionals spread across seven major states, Centrum has syndicatedloans across diverse sectors, which include Power, Roadways, Irrigation, UrbanDevelopment, Processed Foods, Specialty Chemicals, Renewable Energy, FMCG,Mining, Pharmaceuticals, Entertainment and Media.

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Fixed income

Centrums core expertise lies in arranging resources for clients comprising majorPublic and Private Banks, PSUs, Government Undertakings, and Private SectorCorporate. In the last 5 years, it has successfully structured, distributed and placed publicand private debts of over Rs. 6,50,000 million (US$ 14,000 million) and is ranked the 4thhighest mobilize of funds on all-India basis for the FY 2005-2006 (Source: LeagueTables - Prime Database).Centrums team of management professionals helps its clientsto structure their debts to meet short and long term financial objectives. Reputable andlong-standing relationships with the investing community: Banks, Mutual Funds,Provident funds, etc., enables Centrum to raise debts on competitive terms in record time,irrespective of its size.

Centrum direct

Forex

Centrum is one of the leading RBI authorised moneychangers in India. With itsteam of highly trained and experienced professionals, Centrum serves leadingMultinationals, PSUs, Government establishments and Banks and large Tour Operatorsacross the country through its branches located in all major cities. It serviced over300,000 clients in FY 2005-06 resulting in a turnover of US$ 187 million.Centrum, withits presence at Airports, has positioned its branches in all major tourist destinations toprovide encashment facilities to inbound travellers.

It understands the needs of outbound travellers and is the countrys largest retailerof Co-branded Prepaid Travel Cards. At the same time, Centrum provides option to thetravellers for the American Express Traveller Cheques in 6 destination currencies: USD,GBP, EURO, JPY, AUD and CAD.

InvestmentsCentrum understands the needs of customized investment solutions for its affluent

clients, their families and businesses. Through its dedicated HNI Cell, it assiduouslyanalyzes clients financial objectives and creates a customized strategy to meet thosetargets. The process draws on its effective research capabilities that are resilient to

changing market conditions. Centrums investment discipline recognizes the importanceof strategic asset allocation and the flexibility to select from diverse investment strategiesto achieve short and long term financial goals. Relying on this principle, its team ofexperienced professionals, which includes MBAs, CAs and CFAs, determine an idealinvestment plan that achieves: the best possible returns, an acceptable level of risk, andsufficient financial freedom to accommodate ones future growth plans.

Insurance

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Insurance is now emerging as an integral part of any investment plan. It not onlyprotects you from the uncertainties of life but also gives you competitive stipulatedreturns.

Centrum offers insurance advisory services that help its clients to balance risk aswell as achieve their financial goals in the event of an unexpected occurrence. Afteranalyzing the risk profile, expected cover, and anticipated returns, Centrum designs anideal insurance plan that provides a simple, cost-effective solution to a wide range ofbusiness needs, from risk management and compensation to business continuation. Itcombines long-term stability with the flexibility to respond as the needs change.

Life Insurance

Unit Linked Insurance Plans (ULIP): Unique combination of security from lifeinsurance and earnings from investments.

Money Back Plans: Periodic payment of certain percentage of sum assured ismade at regular intervals.

Endowment Plans: Covers life for a predetermined amount i.e. the sum assured.

Whole-life plans: Provides insurance cover till 100 years of age or deathwhichever is earlier.

Pension Plans: Regular pension comes to policyholder after retirement till his/herdeath.

Children Plans: Designed to secure your childs future by giving your child (thebeneficiary) a guaranteed lump sum, on maturity or in case of unfortunate demiseof the policy-holder.

Term Plans: Offers high death benefit at low premium but no maturity benefit.

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THEORITICAL

FRAME WORK

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STRESS MANAGEMENT:

Stress is the Wear and Dear our continually changing environment; it has physicaland emotional effects on us and can create positive feelings. As a positive influence, stress canhelp compel us to action; it can result in a new awareness and an exciting new perspective. Asa negative influence it can result in feelings of distrust, rejection, anger and depression whichin turn can lead to health problems such as headaches, upset stomach, rashes, insomnia, ulcers,high blood pressure, heart disease, and stroke. With the death of a loved one, the birth of achild, a job promotion, or a new relationship, we experience stress as we readjust our lives. Inso adjusting to different circumstances, stress will help or hinder us depending on how we reactto it.

Stress is a condition or feeling experienced when a person perceives that demandsexceed the personal and social resources.

Stress and the way we think:

Particularly in normal working life, much of our stress is subtle and occurs withoutobvious threat to survival. Most comes from things like work overload, unpleasant

environments and so on. Not only do these reduce our performance as we divert mental effortinto handling them, they can also cause deal of unhappiness.

Stress, a matter of judgment:

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In becoming stressed, people must therefore make to main judgements: firstlythey must feel threatened by the situation, and security they must doubt that theircapabilities and resources are sufficient to meet the threat.

How stressed someone feels depends on how much damage they think the situationcan do them, and how closely their resources meet the demands of the situation. This sense ofthreat is rarely physical. It may, for example, involve perceived threats to our social standing,to other peoples opinions of us, to our career prospects or to our own deeply held values.

The Behavioral effects of Stress:

The Behavioral effects of an over-stressed lifestyle are easy to explain. When

under pressure, some people are more likely to drink heavily or smoke, as a way ofgetting immediate chemical relief from stress. Others may have so much work to doexercise or eat properly. They may cut down sleep, or may worry so much that theysleep badly. They may get so carried away with work and meeting daily pressures thatthey do not take time to see the doctor or dentist when they need to. All of these arelikely to harm health. The direct physiological effects of excessive stress are morecomplex. In some areas they are well understood while in other areas, they are still todebate and further research.

Stress and Heart Disease:

The link between Stress and Heart Disease is well established. If stress isintense, and stress hormones are not used up by physical activity, our raised heart rateand high blood pressure put tension on arteries and cause damage to them. As the bodyheals this damage, artery walls scar and thicken, which can reduce the supply of bloodand oxygen to the heart.

Other effects of Stress:

Stress has been also found to damage the immune system, which explains whywe catch more colds when we are stressed. It also seems to affect headache and irritablebowel syndrome, and there are now suggestions of links between stress and cancer.

Stress is also associated with mental health problems and, in particular, anxietyand depression.

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Regular exercise can reduce your physiological reaction to Stress. It alsostrengths your heart and increases the blood supply to it, directly affecting yourvulnerability to heart disease.

DEFINITIONS OF STRESS:

Stress management encompasses techniques intended to equip a person with effectivecoping mechanisms for dealing with.

Stress management defines Stress precisely as a persons psychological response toan external stimulus that triggers the fight or flight reaction.

Stress is a condition or feeling experienced when a person perceives that demandsexceed the personal and social resources the individual is able to mobilize.

Stress is the bodys response to any demand or pressure.

Stress is defined by the health and safety executive(HSE) as The adverse reactionpeople have to excessive pressure or other types of demands placed upon them.

What is Stress?

Stress is the Wear and Tear our continually changing environment it has physicaland emotional effects on us and can create positive or negative feelings. As a positiveinfluence, stress can help compel us to action; it can result in a new awareness and an excitingnew perspective. As a negative influence it ca result in feelings of distrust, rejection, anger anddepression which in turn can lead to health problems such s headaches, upset stomach, rashes,insomnia, ulcers, high blood pressure, heart disease, and stroke. With the death if a loved one,the birth of a child, a job promotion, or a new relationship, we experience stress as we readjustour lives. In so adjusting to different circumstances, stress will help or hinder us depending onhow we react to it.

From all the definitions, you can see that there are three major approaches that we can useto manage stress:

Action-oriented

Emotional-oriented

Acceptance-oriented

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Action oriented: (best where you have some control)

In which we seek to confront the problem causing the Stress, changing theenvironment or the situation. To be able to take an Action-oriented approach, we musthave some power in the situation. If we do, then Action-oriented approaches are some ofthe most satisfying and rewarding ways of managing stress. These are techniques that wecan use to manage and overcome stressful situations changing them to our advantage.

Emotional-oriented approach: (Subtle but effective)

In which we do not have the power to change the situation, but we can managestress by changing our interpretation of the situation and the way we feel about it: ad ifyou do not have the power to change a situation, then you may be able to reduce stress bychanging the way you look at it, using an Emotional oriented approach. Emotional-oriented approaches are often attractive than Action-oriented approaches in that thestresses can recur time and again, however, they are useful and effective in their place.

Acceptance-oriented Approach: (When there is no valid alternative)

Where something has happened over which we have no power and no emotionalcontrol, and where our focus is on surviving the Stress. Sometimes, we have so littlepower in a situation that all we can do to survive: for e.g.: When loved-one dies. Thesedifferent approaches to Stress management address our definition of Stress in differentways, the Action-oriented techniques help us to manage the demands upon us andincrease the resources we can mobilize the Emotional-oriented techniques help us toadjust our perceptions of the situation, and the Acceptance-oriented techniques help us tosurvive the situations that we genuinely cannot change.

Understanding causes of Stress in your life:

This introduces you to some useful tools help you to understand the sources ofStress in your life. This also helps you understand the way you handle it.The tools help you to:

Understand the long-term Stress in your life.

Understand the most serious source of short-term Stress.

Make best use of all of the resources available to you.

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Find Stress management techniques that will be helpful, and

Plan to manage Stress.

Stress and your Performance:

We have both positive and negative effects from this Stress. As this Stresscauses pressure on us, the level of performance varies.

The Positive effects of Pressure:

Sometimes, however, the pressure and demands that may cause Stress can be

positive in their effect.

The negative effects of Pressure:

In most work situation jobs, our Stress responses causes our performance tosuffer. A calm, rational, controlled and sensitive approach is usually called for in dealingwith most difficult problems at work, our social inter-relationships are just too complexnot to be damaged by an aggressive approach, while a passive and withdrawn response toStress means that we can fail to assert or rights when we should. Before we look further

at how to manage Stress and our performance, it is important to look at the relationshipbetween pressure and performance.

Pressure and Performance-the inverted U Curve:

The inverted-u relationship between pressure and performance of a task. Theinverted-u relationship focuses on peoples performance of task. The left-hand side of thegraph is easy to explain for pragmatic reasons. When there is very little pressure on us to

carry out an important task, there is little incentive for us to focus energy and attention onit. This is particularly the case when there may be other, more urgent or more interesting,tasks competing for attention.

As pressure on us increases, we enter the Area of best Performance.

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Here, we are able to focus on the task and perform well - there is enough pressure on usto focus our attention but not so much that it disrupts our performance.

The right hand side of the graph is more complex to explain

High optimum stress

Performance hd

Low pressure High stressBoredom anxiety

UnhappinessLow

Low Pressure High

The inverted-U relationship between pressure and performance

This is something of a slippery slope, the more our brain is overload, themore our performance can suffer. The more our performance suffers, the more newdistractions, difficulties, anxieties and negative thoughts crowd our minds. Other researchhas shown that Stress reduces peoples ability to deal with large amounts of information.Both decision-making and creativity are impaired because people are unable to takeaccount of all the information available it also explains why anxious people perform bestwhen they are put under little additional Stress, while calm people may need additionalpressure to produce a good performance.

As it is made difficult to prove the inverted-u idea formally. As we have asmooth curve here. But in reality, different people have different shaped and positionalinverted-Us at different times and in different circumstances .The another way ofdescribing the relationship between pressure and performance is flow.

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Entering a state of flow:

When you are operating in your Area of best Performance, you arenormally able to concentrate, and focus all of your attention on the important task athand. When you do this without distraction, you often enter a state of flow. Thisinvolves being completely involved in an activity for is own sake. The ego falls away,time flies. Every action, movement and thought follows inevitably from the previousone, like playing jazz. Your whole being is involved, and youre using skills t theutmost.

Your perform at your best in this state because you are able to focus all ofyour efforts, resources and abilities on the tasks at hand. While you are sufficientlymotivated to resist competing temptation you are not so stressed that anxiety and

distractions interfere with clear thought This is an intensely creative, efficient andsatisfying state of mind. How to get in to this flow is first to manage Stress so that youcan enter this state of flow, and deliver truly excellent performance in your career.

In order to manage Stress we should know the following:

How can I eliminate Stress from my life?

As we seen, Positive Stress adds anticipation and excellent to life, and we allthrive under a certain amount of Stress. Deadlines, competitions, confrontations, andeven our frustrations and sorrows a depth and enrichment to our lives. Our goal is not to

eliminate Stress but to learn how to manage it and how to use it to help us insufficientStress acts as a depressant and may leave us feeling tied up in knots. What we need todo is find the optimal level of Stress, which will individually motivate but not overwhelmeach of us.

How to decide that what is Optimal Stress for us?

There is no single level of Stress that is optimal for all people. You perform atyour best in this state because you are able to focus all of your efforts, resources andabilities on the tasks at hand. While you are sufficiently motivated to resist competingtemptations, you are not so stressed that anxieties and distractions interfere with clearthought. This is an intensely creative and satisfying state of mind. How to get in to thisflow is first to manage Stress so that you can enter this state of flow and deliver trulyexcellent performance in your career.

How to decide that what is Optimal for all people?

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We all are individual creatures with unique requirements. As such, what isdistressing to one may be a joy another. And even when we agree that a particular eventis distressing. We are likely to differ in our physiological and psychological responses toit.

The person who loves to arbitrate disputes and move from job site would bestressed in a job which was stable and routine, whereas the person who thrives understable conditions would very likely be stressed in a job where duties were highly varied.Also our personal Stress requirements and the amount which we can tolerate before webecome distressed changes with our life-styles and our ages. It has been found that mostillness is related to unrelieved Stress. If you are experiencing Stress symptoms, you havegone beyond your Optimal Stress in your life and/or improve your ability to manage it.

How can we manage Stress better?

Identifying unrelieved Stress and being aware of its effect on our lives is not

sufficient for reducing its harmful effects. Just as there are many sources of Stress, thereare many all require effort toward change, changing the source of Stress and/or changingyour reaction to it.

Become aware of your stressors and your emotional and physical reactions.

Recognize what you can change

Reduce the intensity of your emotional reactions to Stress

Learn to notice and moderate your physical reactions to Stress

Build your physical reserves

Maintain your emotional reserves

1) Become aware of your stressors and your emotional and physical reactions:

Notice your distress. Dont ignore it. Dont guess over your problems

Determine what events distress you what are you telling yourself about the meaningof these events

Determine how your body responds to the Stress. Do you become nervous orphysically upset? If so, in what specific upset? If so, in what specific ways?

2) Recognize what you change?

Can you change your stressors by avoiding or eliminating them completely? Can you reduce their intensively (manage them over a period of time instead of on a

daily or weekly basis)?

Can you shorten your exposure to Stress (take a break leave the physical premises)?

Can you devote the time and energy necessary to making a change (goal setting, timemanagement techniques, and delayed gratification strategies may be helpful here)?

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3) Reduce the intensity of your emotional reactions to Stress:

The Stress reaction is triggered by your perception of dancer, whether from a physicalor emotional stressors in exaggerated terms and viewing a different situation a

disaster? Are your expecting to please everyone?

Are you overreacting and viewing things as absolutely critical, and urgent? Do youmust always prevail in every situation?

Work at adapting more moderate views, try to see the Stress as something you cancope with rather than something that overpowers you.

Try to temper your excess emotions. Put the situation in perspective. Do not labor onthe negative aspects and the what ifs.

4) Learn to notice and moderate your physical reactions to Stress:

Slow, deep breathing will bring your heart rate and respiration back to normal. Relaxation techniques can reduce muscle tension. Electronic biofeedback can help

you gain voluntary control over such things as muscle tension, heart rate, and bloodpressure.

Medications, when prescribed by a physician, can help in the short term inmoderating your physical reactions. However they alone are reactions and they aloneare not the answer. Learning to moderate these reactions on your own is a preferablelong-term solution.

5) Build your Physical reserves:

Exercise or cardiovascular fitness three to four times a week (moderate, prolongedrhythmic exercise is best, such as walking, swimming, cycling, or jogging).

Eat well-balanced, nutritious meals.

Maintain your ideal weight.

Avoid nicotine, excessive caffeine, and other stimulants.

Mix leisure with work. Take breaks and get away when you can.

Get enough sleep. Be as consistent with your sleep schedule as possible.

6) Maintain your Emotional reserves:

Develop some mutually supportive friendship/relationships.

Pursue realistic goals, which are meaningful to you, rather than goals others have foryou that do not share.

Expect some frustrations, failures and sorrows.

Always be kind and gentle with yourself- be a friend to yourself.

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Stress Management standards:

The six predefined standards are as follows:

1. Demands2. Control3. Support4. Relationships5. Role6. Change

1. Demands: Employees are able to cope with the demands of their jobs.

2. Control : Employees have say about the way they do their work.

3. Support : Employees receive adequate information and support from theircolleagues and superiors.

4. Relationships : Employees are not subject to unacceptable behavior e.g. Bullyingat work.

5. Role: Employees understand their role and responsibilities.

6. Change : Employees are engaged frequently by the organization when undergoing anorganizational change.

Tips to overcome the Stress:

Daily exercise will burn off the Stress chemicals.

Eat lots of fresh fruit, veggies, bread and water, give your body the best for it toperform at its best.

Concentrate on controlling your own situation, without controlling everybody else

Identify stressors and plan to deal with them better next time.

Play your favorite music rather than watching feeling guilty.

Relationships: Nature and enjoy them, learn to listen more and talk less.

Judge your own performance realistically, dont set goals out of your own reach

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Understand things from other persons point of view.

Worry less, it really does not get things completed better or quicker.

Yearly goal setting: Plan what you want to achieve based on your priorities in yourcareer, relationships, etc.

Always take time for yourself, at least 30 minutes per day.

Gain perspective on things, how important is the issue? Forgive others, dont hold grudges and be tolerant- not everyone is as capable as you

Quit smoking: It is stressing your body daily, not to mention killing you too.

Zest for life: each day is a gift, smile and be thankful that you are a part of the biggerpicture.

DATA ANALYSIS

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1) What is Stress according to you?

Factor Psychol

ogicalresponse

A feeling

experiencedby a person

Demand

orPressure

Physical

strain

Emotional

effect

No. of

Respondents

5 3 15 2 0

% of

Responses

20 12 60 8 0

Interpretation: The chart represents that 20% of the employees feel that Stress asa Psychological response, 12% feel Stress as a Feeling experienced by a person, 60%

feel Stress as Demand or Pressure and 8% feel Stress as Physical Strain.

20%

12%

60%

8%

0%Psychological

response

A feeling

exerienced by a

person

Demand or

Pressure

Physical strain

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3) When do you get Stressed?

Factor You are

pressured

by your

Superiors

Poor

planning of

Job

Poor time

management

Relations

at work

All the

above

No. of

Respondents

7 9 3 3 3

% of

Responses

28 36 12 12 12

Interpretation: The chart represents that 28% of the employees feel that they ge

Stressed when they are pressured by Superiors, 36% feel because of poor plannin

of job, 12% feel because of poor Time management, 12% feel stressed because o

poor Relations at work and the remaining 12% feel stressed by all the abovreasons.

28%

36%

12%

12%

12%

You are

Pressured by

Superiors

Poor planning of

Job

Poor Time

management

Relations at work

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4) How do you manage Stress?

Factor Time

Management

Updating

Knowledge

Planning

the job

Schedules

Getting

support

from

Colleagues

None

of the

above

No of

Respondents

2 7 13 2 1

% of

Responses

8 28 56 8 4

Intrepretation: The chart represents 8% of the employees manage their Stres

managing the time, 28% feel by updating their knowledge, 56% feel by Planning

job schedule, 8% feel by getting support from colleagues and superiors, 4% feel of the reasons.

8%

28%

52%

8% 4%

Time Management

Updating

Knowledge

Planning job

Schedules

Getting supported

by Colleagues

None of the above

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5) When you feel Stress, who will help you to overcome the Stress?

Factor Management Family Friends Colleagues None

No of

Respondent

s

0 8 9 7 1

% of

Responses

0 32 36 28 4

Interpretation: The chart represents that 32% of the employees are helped by the

Family to overcome the Stress, 36% feel by Friends, 28% overcome Stress b

getting the help of Colleagues and the remaining 4% are not overcoming Stress b

any of the above.

0%

32%

36%

28%

4%Management

Family

Friends

Colleagues

None

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6) What is the method used by you to overcome the Stress?Factor Relaxation

Techniques

Taking Short

breaks in

between the

work

Having fun

with

Colleagues

Others

No of

Respondents

4 12 6 3

% of

Responses

16 48 24 12

Interpretation: The chart represents that 16% of the employees prefer

Relaxation techniques to overcome Stress, 48% of them prefer short breaks in

between the work, 24% prefer to have fun with colleagues and the remaining12% prefer some other specified methods.

16%

48%

24%

12%

Relaxation

Techniques

Taking short

breaks in between

the Work

Having fun withcolleagues

Others

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7) To reduce my Stress:Factor I will

workvery

fast

I should

decidewhen to

take

breaks to

relax

I will work

veryIntensively

I will

plan myJob

schedule

I should

maintaingood

relations

Other

No of

Respondents

0 4 3 14 4 0

% of

responses

0 16 12 56 16 0

Interpretation: The chart represents that 16% of the employees feel that they

should decide when to take breaks to relax, 12% feel that they work very intensiv

56% feel that they will plan their job schedule, 16% feel that they should maintai

good relations at work.

0%16%

12%

56%

16%0%

I will work very fast

I should decid e whento take b reaks

I will work very

Intensively

I will plan my Jo b

scheduleI should ma intaingoo d relations

Others

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8) Is any training required to make the employees learn/practicethe Stress management methods/techniques?

Factor Once in a

Year

Personal

counseling is

enough for

employees

who is under

Stress

May require

when

most/frequen

tly the

employees

get distressed

Not yet

required

No of

Respondents

14 4 7 0

% of

Responses

56 16 28 0

Interpretation: The chart represents that 56% of the employees feel that

Training is required once in every year to overcome the Stress, 16% feel that

personal counseling is enough for employees who is under Stress and 28% of

them feel that they may require when most/frequently the employees get

distressed.

5 6 %

1 6 %

2 8 %

0 %

O n c e i n a Y e a r

P e r s o n a l

c o u n s e lli n g i se n o u g h f o r e m p lo y e e s w h o i s

u n d e r S tre s s

M a y re q u i r e w h e n

m o s t /f re q u e n t ly t h ee m p lo y e e s g e td i s t r e s s e d

N o t ye t r e q u i r e d

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9) Stress causes:Factor Failures at

Work

Frustrations Loosing

the interest

towards the

work

Relations

at work

are

Strained

Others

No of

Responden

ts

3 8 8 2 4

% ofResponses

12 32 32 8 16

Interpretation: The chart represents that 12% of the employees feel that due

Stress failures will happen at work, 32% feel frustrated, 32% feel Loosing intere

towards the work, 8% feel relationships at work are strained and the remaining 16have other factors causes Stress.

12%

32%

32%

8%

16%

Failures at Work

Frustrations

Loosing the interest

towards the Work

Relationships at

Work are strained

Others

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10) Does your Personal Stress interfere your Work life?

Factor Yes No At times

No ofRespondents

5 4 16

% ofResponses

20 16 64

Interpretation: The chart represents that 20% of the employees feelthat their Personal Stress interfere in their Work life, 16% c an manage

their personal Stress without interfering in their Work life, and theremaining 64% feel that i n some situati ons its difficult for them tomanage Personal and Work life.

20%

16%

64%

Yes

No

At times

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11) Does Stress causes Health Problems?

Factor Yes No NotNecessarily

No ofRespondents

11 2 12

% ofResponses

44 8 48

Interpretation: The chart represents that 44% of the employees feel

that Stress causes Health problems, 8% feel that Stress doesnt causeany Health problems, and the remaining 48% feel that Stress may or

may not cause the Health problems.

44%

8%

48%

Yes

No

Not Necessarily

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12) Does your Stress make any impact on your Driving?

Factor Yes No At times

No ofRespondents

13 5 7

% ofResponses

52 20 28

Interpretation : The chart represents that 52% of the employees feelthat Stress makes an impact on Driving, 20% fell it doesnt and theremaining 28% feel that it makes impact only at times.

52%

20%

28%

Yes

No

At times

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15)As per your opinion which of the following causes the major loss?Factor Positive

Stress

Negative

Stress

Both of them Lack of

competenciesover the job

No of

Respondents

0 10 4 11

% of

Responses

0 40 16 44

Interpretation: The chart represents that 40% of the employees feel that negati

stress causes major loss, 16% feel that both the negative and positive stress cau

the major loss, and 44% feel that lack of competencies over job causes the loss.

0%

40%

16%

44%

Positive Stress

Negative Stress

Both of them

Lack ofcompetencies

over the job

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FINDINGS

ANDSUGGESTIONS

FINDINGS

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60% of the employees feel that Stress is a Demand or Pressure and 20% feel that it isa Psychological response.

Major reason for Stress as felt by 36% of the employees is Poor planning of job and28% are pressured by their Superiors.

56% of the employees feel that Stress make them to learn challenging things and 8%feel that it makes things adverse.

56% of the employees viewed that Stress can be managed by Planning their jobschedules in proper way.

The organization is not taking initiative to help employees to reduce their Stress.36% of the respondents are helped by their Friends to overcome the Stress, 32% bytheir Family and 28% by their colleagues.

48% of employees use short breaks in between work, 24% are having fun withcolleagues and 16% are applying Relaxation techniques.

56% of the employees feel that they require Stress management training sessions atregular intervals.

32% of employees lose their interest towards work due to Stress and another 32% feel

that it leads to Frustrations.

Due t negative Stress employees are unable to balance their Personal and Work life.

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SUGGESTIONS:

Stress should be only to extract positive results from the work done by employees.

The stress should be positive to motive and enhance their performance standards.

Job planning and scheduling should be done in a more pragmatic and practical waysavoiding burden to the employees.

The environment should be such that healthy relations prevail in the organization.

There should be exertions and outings at least once in a month so that belongingnesstowards the organization and towards employee relations could be maintained.

Inspite of conducting Stress management sessions by management, majority of

respondents is not aware of these programmes, which indicates communication gap.Thus it is suggested to have an effective communication system.

Meditation, Yoga along with physical exercises, counseling sessions, should beplanned, scheduled, implemented for the employees.

Two short breaks one in the morning and one in the afternoon sessions between theworking hours should be introduced for the relaxation so that they are notcontinuously confined towards their job and work.

Stress cannot be avoided in the organization but the superior should take extra care to

incline the Stress towards positive direction to extract the maximum output with thesatisfaction of the employees.

As the maximum number of employees felt that training towards Stress managementis essential, it is suggested to the management to take special interest in conductingtraining sessions or yoga classes at regular intervals.

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CONCLUSION

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CONCLUSION

The organization in the admist for the achievement of goals creates anenvironment in which Stress becomes an inevitable part among the

management and employees of the organization.

Though Stress cannot be completely eliminated but can be managed by introducing sessions of meditation, yoga, physical exercises, counseling

sessions to a larger extent to enhance the quality of work.

Proper planning and scheduling of the work will help the employeesto balance their personnel and work life, proper communication and superior

support will reduce the Stress and convert it in to positive to maximize theoutput of the employees.

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Study of Stress Management at Work

I CH.Poorna chander studying MBA in Vardhaman.College of engineering,undergoing a project in your esteemed organization Centrum. Kindly spare some time toget this valuable information.

Name:Age:Designation:Qualification:Place:

1. What is Stress according to you? [ ]

a) Psychological responseb) A feeling experienced by a personc) Demand or Pressured) Physical Straine) Emotional effect

2. Does Stress: [ ]a) Make things adverseb) Make you learn challenging thingsc) Increases your performanced) Decreases your performance

e) All of the above

3. When do you get Stressed? [ ]a) You are pressured by your Superiorsb) Poor planning of jobc) Poor time managementd) Relations at worke) All the above

4. How do you manage Stress? [ ]a) Time managementb) Updating Knowledgec) Planning the job scheduled) Getting support from colleagues or superiors

e) None of the above

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5. What are the methods used in your organization in order to help the staff inmanaging Stress? [ ]

a) Rest rooms

b) Yoga and Meditationc) Physical exercise and indoor gamesd) Musice) None of the above

6. Is it necessary that the organization should take up the programme for Stressmanagement? [ ]

a) Yesb) No

7. When you feel Stress, who will help you to overcome the Stress

[ ]a) Managementb) Familyc) Friendsd) Colleaguese) None of the above

8. What is the method used by you to overcome the Stress [ ]a) Relaxation techniquesb) Taking short breaks in between the workc) Having fun with colleaguesd) Others please specify

9. To reduce my Stress [ ]a) I will work very fastb) I should decide when to take breaks to relaxc) I will work very intensivelyd) I will plan my job schedulese) I should maintain good relationsf) Others please specify

10. Are you clear from the following? [ ]1) How to discharge your work in time2) To decide when to take breaks3) How to get the job done4) The goals and objectives of the personal department5) How your work fits in the organization

a) Yesb) No

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11. Is any training required to make the employees learn or practice the Stressmanagement methods/techniques? [ ]

a) Once in a yearb) Personal counseling is enough for employees who is under Stressc) May require when most/frequently the employees get distressedd) Not yet required

12. Due to the Stress [ ]a) Failures at workb) Frustrationsc) Loosing the interest towards workd) Relationships at work are strainede) Others please specify

13. Does your personal Stress interfere in your Work life [ ]a) Yesb) Noc) At times

14. Does Stress causes Health problems [ ]a) Yesb) Noc) Not necessarily

15. Does your Stress make any impact on your Driving [ ]a) Yesb) Noc) At times

16. We can eliminate Stress by [ ]a) Becoming aware of the Stressorsb) Recognize what you can changec) Physical exercise and playing gamesd) Meditatione) Yoga and Musicf) All of the aboveg) None of the above

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17. A person who is under Stress [ ]a) Cannot be able to balance the work life and personal lifeb) Cannot be capable of handling the problems

c) Cannot complete the tasks on timed) Cannot have any development in his careere) All of the abovef) None of the above

18. As per your opinion which of the following cause the major loss[ ]

a) Positive Stressb) Negative Stressc) Both of themd) Lack of competencies over the job

19. Do you feel that introduction of Stress management and its preventive actions inevery organization is mandatory [ ]

a) Yesb) No

If yes, please comment

20. Do you have any suggestions regarding improvement of existing Stressmanagement practices in your organization?

THANK YOU FOR YOUR COOPERATION

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BIBLIOGRAPHY

1. http://www.IVF.com2. http://www.citehr.com3. http://www.assesment.com4. www.instantstressmanagement.com5. www.right health.com

6. www.guidencechannel.com7. www.selfgrowth.com8. www.mind tools.com

BOOKS_AUTHORS

1. Stress management_Allen.Elkin

2. Stress management for busy people_Card Turkington

3. The art of Gracious Living_Yatedrapal

4. Managing Leadership stress_Vidulabal

5. Complete Guide to managing stress_Bimal chhajer
http://www.ivf.com/http://www.citehr.com/http://www.assesment.com/http://www.instantstress/http://www.right/http://www.guidence/http://www.guidence/http://www.mind/http://www.ivf.com/http://www.citehr.com/http://www.assesment.com/http://www.instantstress/http://www.right/http://www.guidence/http://www.mind/

Stress Management at Work

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