This document summarizes a two-day training on stress management for GDMOs. The training consisted of four sessions led by different speakers and covered topics such as understanding stress, causes and factors that enhance stress, situations of stress in the government sector, and stress management techniques. Key points included defining stress as tension, identifying predestined events and focusing on one's work as ways to manage stress according to the Bhagavad Gita. Stress management techniques discussed letting go of negative thoughts, meditating daily, and writing down and discarding negative thoughts each day.

1. TRAINING OF GDMOS ONTRAINING OF GDMOS ON
STRESS MANAGEMENTSTRESS MANAGEMENT
ByBy
Dr. Smita Brahmachari,Dr. Smita Brahmachari,
M.O., DGD VikaspuriM.O., DGD Vikaspuri

2. Venue : Directorate Of Training, UTCS,
Karkardooma, Newdelhi.
Date : 14/01/16 & 15/01/16
Topic: Stress management
Duration of course: 2 days
Number of sessions: 4
Speakers: Mr. Suneel Keswani,
Mr. Pankaj Pandey, Mr. Rakesh Malhotra,
Sister B.K.Sapna

4. ParticiPanParticiPan
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5. SESSION – 1 (Mr. Suneel Keswani)
Topic: Understanding stress
• STRESS……Tension / tainab (layman’s term).
• Chapter 4 of Bhagawat Gita :
– Any event/ person who comes/ occurs in one’s
life is predestined.
– People will always remember you because of
your work / your name should be sufficient to do
any work.
• We should always keep ourselves well informed to
implement the information, first to be good
students to be excellent teacher.

6. RULES OF LIFE
• Time punctuality….be in time (5-10 minutes
before any event as per international standards).
• Take maximum notes while solving any problem in
life.
• Participate: ask questions, reply answers, share
views, be volunteer in any event. Taking small
chances like develops our will power. If you take a
wrong step in life, it will lead you somewhere,
teaching you many lessons but if you do not take,
you are no where.
• Be where you are. Live in the present moment
fully.

7. • It depends on us whether we want to be
chinta yukt/ chinta mukt.
• List out 10-15 things for which you are
thankful to God, by that you will find
yourselves rich and life has gifted you many
things which others are deprived off.
• Never miss any chance to smile.
• Give yourselves daily dosage of positive
thoughts.

8. SESSION – 2 (Mr. PaNkaj PaNdEy)
TOPIc: cauSES Of STrESS aNd facTOrS
ENhaNcINg IT.
We do stress….because of our mind set, to
take or not to take stress.
We are precious as well as our time.
Stress factors are due to abundance or
deficiency.
Avoid many situations, work at your best in
your profession, avoid confrontations,
converting negative situations into positive
by focusing and appreciating positive
thereby empowering self.

9. SESSION – 3 (Mr. Rakesh Malhotra)
Topic: Situations of stress in Govt. sector.
Due to lack of adequate knowledge of rules
and regulations.
Due to financial insecurity.
Due to disorganized work.
Due to lack of proper time management.
Due to office politics/ lack of resources and
staffs.
Due to personal life.

10. If you are unaware about content of file, make
a note to put up with relevant rules and
regulations.
Purchase some time to go through rules but do
not hide the file.
Work with consensus with your employer.
Official letter should be marked.
Letter should always be sent through proper
channel, in case urgent send the letter with note
advance copy submitted to avoid delay.
Maintain a personal diary of all official
correspondence.

11. SESSION – 3 (Sister B.K. Sapna)
Topic: stress management techniques.
Research study by Yale University says 50%
employees have excessive job Stress.
Stress is a form of pain that comes to tell me
there is something I need to change.
Stress is a response to a perceived threat to
your well being.
Work stress : • Deadlines and pressures, •
Surprises, • Interpersonal difficulties, • Role
and rank issues, • Environmental stressors

12. Myths about stress
Myth 1 : I must be stressed to
succeed...
Myth 2 : If only I could move/change
my job/ leave my spouse/get rid of my
boss, then my stress would go away...
Myth 3 : There is nothing I can do
about stress…

13. Consequences of Stress
Psychological
Behavioral
Medical
Common Responses to STRESS
Fighting it
Flight - Escaping it
Freezing
Tend and Befriend
Everyone responds differently to stressors!

14. Being POSITIVE or NEGATIVE are
HABITS of thoughts that have a VERY
STRONG INFLUENCE on LIFE.
HABITUAL NEGATIVE THINKING
IS STRESSFUL
It is not the event or the person that
makes us stressed but the thoughts that we
create about them.
Remind yourself that all you can
CONTROL is YOUR SELF.

15. Suppression can cause cancer
Anger can cause heart attack & paralysis.
Self-confidence is healthy.
Fundamental steps for stress management:
- Accept, - Listen, - Introspect.
Four Cs of stress management : Challenge, Control,
Cope, Communication.
Meditate should be daily routine for coping stress.
A C T I O N: At the end of each day this week write
down the main negative thoughts you had during the
day. Crush the paper and throw it in the waste bin.

16. THANK YOU