Managing stress
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Managing stress involves recognizing the sources and signs of stress, as well as implementing strategies to reduce stress. There are two types of stress - positive stress which provides stimulation, and negative stress which creates an unpleasant environment. While stress cannot be eliminated, it can be managed through various therapies and lifestyle changes. These include meditation, exercise, spending time in nature, deep breathing, cultivating hobbies, and maintaining a healthy diet and positive outlook. Adopting changes in thinking patterns and behavior can also help manage stress and improve overall health and well-being.
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Managing stress
- 4. Basic Emotions Fear Love Basic Behaviour Patterns Stress Pressure Imbalance – Psycho-somatic diseases
- 5. Stress occurs when the pressure upon us exceed our resources to cope with the pressures
- 6. Two Types of Stress Positive stress Negative stress
- 7. Positive / Eustress Stress Insufficient stress acts as depressant while excess stress acts as pressure. Positive is stimulation / challenge Provides enthusiasm and excitement Negative / Distress Stress Negative stress is pressure Harps an unpleasant environment
- 8. Moment of Truth You cannot eliminate stress, but can only manage it.
- 9. Origins of stress External – job related Internal – relationships induced
- 10. Signals of stress Health problems Withdrawal from social life Feeling of dejected Nervousness Lack of concentration Negative self esteem Reduced creativity Indulgence in smoking / drinking
- 11. Implications of stress Allergies Anxiety and depression Digestive disorder Insomnia Fatigue
- 12. Signs of stress at workplace Persistent irritability and anxiety Inability to concentrate Absenteeism Procrastination and indecisiveness Increased use of coffee/alcohol Fatigue Burnout
- 13. ORGANIZATIONAL STRUCTURE AND CLIMATE Lack of participation Bureaucratic pettiness Pressures toward conformity Lack of responsiveness RELATIONSHIPS AT WORK Poor relationships with peers, subordinates, and boss threats from below CAREER DEVELOPMENT Underpromotion Overpromotion Lack of job security thwarted ambitions Success ROLE IN ORGANIZATION Role conflict Role ambiguity Responsibility for people Territorial boundaries INTRINSIC TO JOB Boredom Physical working conditions Time pressures and deadlines Exorbitant work demands Information overload Job design and technical problems EXTRAORGANIZATIONAL SOURCES OF STRESS Midlife crisis Family problems Commuting Financial difficulties THE INDIVIDUAL Lack of meaning in the job Frustrated ambition Excessive concern for work Level of anxiety Level of emotionality Tolerance for ambiguity Level of stress tolerance Type A behaviour Hypertension Depression Heavy drinking Heavy smoking Drug addiction High cholesterol Coronary artery disease Psychosomatic illness Mental health problems Numerous other diseases SOURCES OF STRESS AT WORK PERSONAL STRESSORS SYMPTOMS OF EXCESSIVE STRESS DISEASE Fig.: Sources of stress and their consequences
- 14. Effects of Stress on Health Central nervous system Cardiovascular system Digestive system Respiratory system Musculoskeletal system Immune system Endocrine system Reproductive system Skin
- 15. Affects overall on Decision making Peak performance Relationship balance
- 16. You need to change Behaviour Life style Thinking pattern
- 17. Different therapies Music therapy Nature walk and imagery Hydro therapy Breathing Meditation Exercise Diversion and distraction Cultivate hobbies Humour therapy Ventilation Transference Biofeedback or auto conditioning Autogenic training Spiritual involvement
- 18. Music Therapy Listen to music that you feel comfortable Music is a great healer and mood changer Entire system is influenced by sound Chakras respond specifically to certain tones and frequencies Play music in background and feel relaxed Listening to sounds of nature reduces stress
- 19. Chakra Seven: Thought, Universal identity, oriented to self-knowledge Chakra Five: Sound, Creative identity, oriented to self-expression Chakra Six: Light, Archetypal identity, oriented to self-reflection Chakra Four: Air, Social identity, oriented to self- acceptanceChakra Three: Fire, Ego identity, oriented to self- definition Chakra Two: Water, Emotional identity, oriented to self-gratification Chakra One: Earth, Physical identity, oriented to self-preservation Chakra Seven: Thought, Universal identity, oriented to self-knowledge Chakra Five: Sound, Creative identity, oriented to self-expression Chakra Six: Light, Archetypal identity, oriented to self-reflection Chakra Four: Air, Social identity, oriented to self- acceptanceChakra Three: Fire, Ego identity, oriented to self- definition Chakra Two: Water, Emotional identity, oriented to self-gratification Chakra One: Earth, Physical identity, oriented to self-preservation
- 20. Nature Walk Imagine yourself seeing a sunset on a beach Appreciate God’s creation Indulge all your senses It calms your mind
- 21. Hydro Therapy Take a warm water bath Then take a short cold shower Water has special powers to rejuvenate your body It calms lungs, heart and endocrine systems
- 22. Deep Breathing Take deep breath and hold for some time It infuses blood with extra oxygen Stimulates the body to release tranquilizing endorphins You can do it anywhere and anytime
- 23. Meditation Choose a word or phrase to recite Sit in comfortable position Close your eyes, relax muscles and breath slowly As you exhale repeat the word Do it for 10 to 20 minutes
- 24. Exercise Physical exercises improves cardiovascular functions It strengthens functioning of heart Increases oxygen throughout your body Lower fat as well as sugar levels
- 25. Exercise Begin with a exercise you enjoy Try cycling, walking, swimming or jogging Plain stretching also helps
- 26. Diversion and distraction Take a break from the situation It gives an opportunity to think more effectively Resolve the problem by looking from different perspective
- 27. Cultivate a Hobby Indulge in a non routine activity Learn something new and creative It gives sense of accomplishment and pride
- 28. Positive Thinking Avoid negative thoughts Learn to focus on positives and strengths Look for opportunities and challenges
- 29. Humour Therapy Good laugh relaxes tense muscles, speeds more oxygen and lowers blood pressure Sense of humour allows us to perceive and appreciate incongruities in life Provides moments of joy and delight It gives a different perspective to look at problems, which can reduce the effect Attitude of detachment gives feeling of self protection and control Watch comedy movies, read funny books and share jokes with friends.
- 30. Reframing It is a technique used to change the way we look at things in order to feel better Key is to recognize that there are many ways to interpret the same situation
- 31. Ventilation Share your problems with closed ones Develop support system to talk with in despair Write down when frustrated Vent your frustration, destroy it and forget
- 32. Transference Hold rock in your hand Imagine all the stress flowing through your figures to the palm Feel the stress transferring to the rock Throw the rock Feel light and fresh
- 33. Biofeedback or Auto Conditioning It operates on the notion that every one has innate ability to influence the automatic functioning of our body through exertion of will and mind Stress affects body muscles and caused them to tense and tighten It causes pains and aches By being attuned to your internal body functions you can control certain unhealthy condition
- 34. Autogenic Training Autogenic means self regulation of system Autogenic training allows to control stress by training nervous system It is based on passive concentration It focuses on relaxing phrases and images
- 35. Spiritual Involvement Prayer is a powerful healer Belief is god helps to put problems in right perspective Uncontrollable situations can be left to god
- 36. Take time to do things you enjoy Indulge yourself in leisure activities Take a vacation or join a club
- 37. Control your diet Avoid or reduce intake of caffeine Reduce intake of sugar and salt Avoid having food high on cholesterol Eat meals high in carbohydrates Take fiber rich food Eat more green vegetables and fruits
- 38. Changes in thinking Be assertive Think Positive Get organised Laugh as often Use diversion and distraction Manage anger
- 39. Changes in life style Control diet Exercise regularly Meditate Drink more water Breath deeply Listen to music Sleep well
- 40. Changes in life style Cultivate habits Smile often Avoid company of negative people Set priorities in life Look at problems as challenges Break large tasks into small activities Be close with friends Manage time
- 41. Always Remember Every person has a problem Every problem has a limited life span Every problem has a positive possibilities There is negative and positive reaction to every problem You choose what your problem will do to you
- 42. Definition of Health “Not absence of diseases but well being of body, mind & spirit is health”
- 43. Statistics states that, “20-30% of people who cannot cope up with stress tend to develop diseases more than others”
- 44. Theory of Spirituo – Physical Structure Food Sheath Vital-Air Sheath Mental Sheath Intellectual Sheath Bliss Sheath Spiritual Center Gross body Subtle bodyCasual body
- 45. Spiritual Center 1. Gross Body 2. Subtle Body 3. Cross Body
- 47. Approach through Diet & controlling calories Exercise, massage, sleep & yoga Behaviour
- 48. Diet & Caloric Control Reduce calories intake but have balanced diet Consume food in moderation Eat personally compatible, age appropriate & seasonal food Follow regular time table Eat in regular interval after the first meal is properly digested
- 49. Exercise, massage, sleep & yoga Exercise regularly Involve body in more physical activities Massage after exercise Take good walk Sleep & dreams are integral part Do yogasanas and meditation for rejuvenation
- 50. Behavioural change leads to harmony Ethical conduct Loving attitude Charity Spirituality