Stress Management In Professionals

Shivi JainVIT University

Vellore

Stress in Nutshell

We may be- Physically stressed - Mentally stressed- Socially stressed

Stress in Nutshell

We may have- Physical problems- Mental problems- Social problems

Stress in Nutshell

To prevent stress effects we should- Relax our body- Relax our mind- Have good social atmosphere

Stress – The simple formula

S = P > RStress occurs when the pressure is greater than the

resource

Why Stress Management?• Stress Related Disorders & Chemical

Dependency, lead to great losses to Nation and employer. - lost productivity - increased health care expenses - increased absenteeism - increased accidents

What Stresses You Out?• Money/bills• Traffic• Job related stress:

– Work Load– overcrowding– lack of support– lack of on the job training– Audit Team :-)

• Health/Medical issues• Lack of Free time• Relationships

– family & friends

What can Stress lead to?• Low productivity• Anger/frustration• Work related injuries• Lack of concentration• Anxiety• Panic attacks• Depression

How you handle stress can mean the difference between being happy and

productive ... or frustrated and anxious.

Hanson’s Stress Model

Distress

Good stress

Stress

Effi

cien

cy

EUSTRESS: POSITIVE STRESS

• stress level enough to motivate • Brings positive action • Gets the work accomplished.

DISTRESS: NEGATIVE STRESS

• Too high or too low stress levels • body & mind respond negatively to

stressors.

Stress at working place

FACTORS INFLUENCING WORK STRESS

• The drive for success• Changing work

patterns• Working conditions• Overwork• Under-work

• Uncertainty• Conflict• Responsibility• Relationships at

work• Change at work

SYMPTOMS OF STRESS

1. Physical symptoms2. Mental symptoms3. Behavioural symptoms4. Emotional symptoms

Help! Help!

1. PHYSICAL SYMPTOMS

• Sleep pattern changes

• Fatigue• Digestion changes• Loss of sexual drive• Headaches• Aches and pains• Infections• Indigestion

• Dizziness• Fainting• Sweating &

trembling• Tingling hands & feet• Breathlessness• Palpitations• Missed heartbeats

2. MENTAL SYMPTOMS

• Lack of concentration• Memory lapses• Difficulty in making decisions• Confusion• Disorientation• Panic attacks

Am I the same person?

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

Let me smoke Out worries.

4. EMOTIONAL SYMPTOMS

• Bouts of depression• Impatience• Fits of rage• Tearfulness• Deterioration of personal hygiene and

appearance

I will kill You.

STRESS CONTROL

A B C STRATEGY

ABC STRATEGY

A = AWARENESSWhat causes you stress?

How do you react?

ABC STRATEGY

B = BALANCE

There is a fine line between positive / negative stress

How much can you cope with before it becomes negative ?

ABC STRATEGY

C = CONTROL

What can you do to help yourself combat the negative effects of stress ?

Stress Management Techniques

1. Change your thinking

2. Change your behaviour

3. Change your lifestyle

Change now please!

1. Change your Thinking

• Re-framing

• Positive thinking

2. Change your Behaviour

a) Be assertiveb) Get organisedc) Ventilationd) Humoure) Diversion and distraction

Yes! I agree.

3. Change Your Lifestyle

1. Diet2. Smoking & Alcohol3. Exercise4. Sleep5. Leisure6. Relaxation

TIME MANAGEMENTTime management is most important factor for stress management apart from

money and personnel management

Covey’s Time (Task) Management Matrix©

Urgent Not UrgentImportant I

CrisesPressing ProblemsDeadline-DrivenProjects

IIPreventionPlanningRelationship BuildingResearch

NotImportant

IIIInterruptionsEmailPhone CallsMeetings

IVTrivia, Busy WorkTime WastersPleasant Activities

Tips for Organizing Tasks

• Priority order• Task Duration• Category order

Time Management

• Make a list• What MUST be done• What SHOULD be done• What would you LIKE to do• Cut out time wasting• Learn to drop unimportant activities• Say no or delegate

Ten stress management Tips

1. Recognize the problem

2. Reduce exposure to stressor

3. Keep balance among family, work, leisure & friends

4. Organize life more efficiently

5. Learn to relax body

6. Learn to relax mind

7. Exercise, eat & sleep properly

8. Make time for fun

9. Express & share your feelings

10. Learn to tackle life changes events