Final Stress

7/28/2019 Final Stress

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MS. EXECUTIVE A.M.


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Ms EXECUTIVE PM


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Definition of Stress

Stress is a persons adaptive

response to a stimulus that places

excessive psychological or physical

demands on that person


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Self

Job

Community

Family


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RETURN ON INVESTMENT OF LIFE :


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VALUES

ATTITUDE

DISCIPLINES

DESIRE

NEEDS

EXPECTATIONS

INTEGRITY

HUMILITY

SINCERITY

MONEY

POWER

PRESTIGE

SELF :

CONFLICTS WITHIN


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The following are the set of words whichdescribe the way you behave most of the times.The words are given diagonally opposite with a

distance of eight points. Your task is to put a tickmark on the number describing your behaviour.For instance if you are casual aboutappointments almost all the time taken put a tick

mark on number 1 and if you are never late at allput a tick mark at number 8. If your behaviour isin between the above two extreme then put atick mark on any one of the number 2, 3, 4, 5, 6,

7 based on behaviour pattern. Similarly put tickmarks on the remaining words.


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1. Casual about 1 2 3 4 5 6 7 8 Never Late

appointments

2. Never Feel 1 2 3 4 5 6 7 8 Always rushed

Rushed even

under Pressure

3. Not competitive 1 2 3 4 5 6 7 8 Very Competitive

4. Take things one 1 2 3 4 5 6 7 8 Try to do many

at a time things at once,think

what I am going to

do next5.Slow doing things 1 2 3 4 5 6 7 8 Fast (Eating,

Walking etc)

6. Express Feelings 1 2 3 4 5 6 7 8 SIT on feelings

7. Many Interests 1 2 3 4 5 6 7 8 Few Interests

outside work


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Scoring

Total your score on the seven questions.Now multiply it by 3. A total of 120 or moreindicates you are a hard core type A. Scorebelow 90 indicates you a hard core type B.

Points Personality Type

120 > A+

106 119 A

100 105 A-90 99 B+

< 90 B


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TYPE A

These people are :

Always moving, walking and eating rapidly.

Feel impatient with the rate at which most events

take place

Strive to think or do two or more thingssimultaneously.

Cannot cope with leisure time, and

Are obsessed with number, success is measured in

terms of how much of everything they acquire.


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TYPE B

These people are :

Never suffer from a sense of time urgency with its accompanying

impatience.

Feel no need to display or discuss either their achievement or

accomplishment unless exposure is demanded by the situation.

Play for fun and relaxation, rather than to exhibit their superiority at

any cost.

Can relax without guilt.


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To assess whether you are at the eustress or

distress level, answer the following question :

Is your foot/finger tapping? Does it itch ?

Does your leg twitches

Is one leg pumping ?

Are your buttocks cinched?

Is your stomach acidic, churning or distended?

Are you aware of your heartbeat?Are you breathing rapidly and short of breath?

Is there tightness across your chest?

Are your palms sweaty?

Is your forearm tense?

Can you feel blood pulsation in the forehead or throat?Are your rear teeth clenched?

Do you have a nervous eye?

Do you have a facial tie?


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Occupational Stress

Occupational Stress is the interaction

of work conditions with characteristics

of workers such that demands of workexceed the ability of the worker to

cope with them.


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Symptoms of Occupational Stress

PSYCHOLOGICAL SYMPTOMS1. Job dissatisfactions

2. Depression

3. Anxiety

4. Boredom

5. Frustration

6. Isolation

7. Resentment


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Symptoms of Occupational Stress (Cont.).

PHYSICAL SYMPTOMS1. Headaches

2. Cardio-vascular disease

3. Gastrointestinal conditions

4. Allergies and skins disease

5. Sleep disturbances6. Respiratory disease


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Symptoms of Occupational Stress (Cont.).

BEHAVIOURAL SYMPTOMS

1. Avoidance of Work.

2. Increased alcohol and drug use.

3. Over eating and under eating.

4. Aggression towards fellows workers orfamily members.

5. interpersonal Problems.

6. Absenteeism.7. Leaving the job.

8. Accident proneness

9. Loss of productivity.


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General Symptoms of Stress

PHYSICAL SYMPTOMS:

1. Altered sleep patterns.2. Tiredness

3. Lethargy.

4. Breathlessness, bouts off dizziness, light headaches.

5. Indigestions.

6. Heartburn.

7. Nausea.

8. Bowel disturbances.

9. Muscles tension (neck pain, backaches)

10. Nervous Twitches.11. Alteration in habits:

A. Increase/decrease in eating,

B. Increase drinking

C. Loss of sexual drive

D. increased smoking.


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General Symptoms of Stress (Cont.)

MENTAL SYMPTOMS:

Irritability and aggression

Anxiety and apprehension.

Poor in decision making

Preoccupation with triviaInability to prioritize

Difficulty in coping

Mood changes and mood Swing

Difficulty in concentration

Deterioration in memory.

Feeling of failure

Isolation


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MANY DISEASES ARE CAUSED BY PSYCHOLOGICAL RATHER

THAN GENETIC OR ENVIRONMENTAL FACTORS. THESE ARE

SKIN

1. TEMPERATURE2. ECZEMA

3. ARTICARIA

4. PSORIASIS5. ACNE


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MANY DISEASES ARE CAUSED BY PSYCHOLOGICAL

RATHER THAN GENETIC OR ENVIRONMENTAL

FACTORS. THESE ARE

MUSCLES

1. CONTRACTION2. CHRONIC TENSION

3. MUSCULOSKELETAL ILLNESS


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FACTORS. THESE ARE

BRAIN

1. UPSETTING HOMEOSTASIS2. LEADING TO BODY/MIND ILLNESS


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FACTORS. THESE ARE

CARDIOVASCULAR SYSTEM

1. OVERWORKED HEART2. BLOOD PRESSURE(HYPERTENSION)

3. DESTRUCTION OF BLOOD VESSELS(

ARTERIOSLEROSIS)4. HEART ATTACK


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FACTORS. THESE ARE

GASTROINTESTINAL SYSTEM

1. STOMACH ULCERS2. INTENTINAL DISORDERS

3. CONSTIPATION

4. DIARRHEA


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MEDICATION

COPING WITH STRESS :

FIGHT


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FIGHT


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SWITH OFF

SUBJUGATION


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TRANSFER


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YOURSELF


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MANAGING THE SELF ??


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CONQUERING STRESS : HOW ?

SUCCESS WITHOUT STRESS

SUCCESS WITH SATISFACTION

MANAGING THE SELF


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MANAGING STRESS

INDIVIDUAL APPROACHES

1. TIME MANAGEMENT

2. NON COMPETITIVE PHYSICAL EXERCISE

a. AEROBICS

b. WALKING

c. JOGGING

d. SWIMMING

e. LAUGHING

3. RELAXATION

a. MEDITATION

b. HYPONESIS

c. BIOFEEDBACK

4. SOCIAL SUPPORT NETWORDK

a. HAVE FRIENDS

b. HAVE FAMILY

c. HAVE WORK COLEAGUES


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TAKING TIME TO MANAGE TIME

Make out a to do list that identifies everything that must be

done during the day.Delegate as much minor work as possible to subordinates.

Determine when you do the best work (morning/afternoon) andschedule the most difficult assignment for this time period.

Set time aside, preferably at least one hour, during the daywhen visitors or other interruptions are not permitted.

Have the secretary screen all incoming calls in order to turnaway those that are minor or do not require your personalattention.

Discourage drop-in visitors by turning your desk so you do nothave eye contact with the door or hallway.

Read standing up. The average person reads faster and moreaccurately when in a slightly uncomfortable position.Make telephone calls between 4:30 pm to 5:30 pm. People tendto keep these conversations brief so that they can go home.

Do not feel guilty about those things that have not beenaccomplished today. Put them on the top of the to do list fortomorrow.


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BECOME AWARE OF YOUR STRESSORS

AND YOUR EMOTIONAL AND PHYSICAL

REACTIONS

1.Notice your distress

2. Dont ignore it

3.Dont gloss over your problems.

4.Determine what events distress you5.What are you telling yourself about meaning of

these events?

6. Determine how your body responds to the stress.

7.Do you become nervous or physically upset? If so,

in what specific ways.


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RECOGNIZE WHAT YOU CAN

CHANGE

Can you change your stressors by avoiding oreliminating them completely?

Can you reduce their intensity?Can you shorten your exposure to stress (takea break, leave the physical premises)?

Can you devote the time and energy

necessary to making a change (goal setting,time management, and delayed gratificationstrategies may be helpful)

REDUCE THE INTENSITY OF


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REDUCE THE INTENSITY OFYOUR EMOTIONAL REACTIONS

TO STRESSThe stress reaction is triggered by your perception of danger.Physical danger and/or emotional danger. Are you viewing yourstressors in exaggerated terms and /or taking a difficult situationand making it a disaster?

Are you expecting to please everyone?

Are you overreacting and viewing things as absolutely critical andurgent? Do you feel you must always prevail in every situation?

Work at adopting more moderate views; try to see the stress assomething you can cope with rather than something thatoverpowers you.

Try to temper your excess emotions. Put the situation inperspective. Do not labour on the negative aspects and theWHAT IFS.

LEARN TO MODERATE YOUR


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LEARN TO MODERATE YOURPHYSICAL REACTIONS TO

STRESSSlow, deep breathing will bring your heart rate andrespiration back to normal.

Relaxation techniques can reduce muscle tension.

Electronic biofeedback can help you gain voluntarycontrol over such things as muscle tension, heart rate,and blood pressure.

Medications, when prescribed by a physician, can helpin the short term in moderating your physical reactions.However, they alone are not the answer. Learning tomoderate these reactions on your own is a preferablelong-term solution.


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BUILD YOUR PHYSICAL

RESERVES

Exercise for cardiovascular fitness three to four times aweek( moderate, prolonged rhythmic exercise is best,such as walking, swimming, cycling or jogging)

Eat wellbalanced, nutritious meals.Maintain your ideal weight.

Avoid nicotine, excessive caffeine, and otherstimulants.

Mix leisure with work. Take breaks and get away whenyou can.

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


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MAINTAIN YOUR EMOTIONAL

RESERVES

Develop some mutually supportive

friendships/relationships.

Pursue realistic goals which are meaningful toyou, rather than goals others have for you that

you do not share.

Expect some frustrations, failures, and sorrows.

Always be kind and gentle with yourself...be a

friend to yourself

Management of Stress


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Management of Stress

MAKING POSITIVE CHOICES:

Believing in success.

Looking at things differently.Breaking patterns.

Self-limiting beliefs should be replaced.

Reinforce Success.Limits of performance: Differentiate

between the probable, the possible andthe impossible.


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Management of Stress (Cont.)

HEALTH AND FITNESS:

Healthy EatingWalking

Exercise


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ACHIEVING A BALANCE:

Relationship.

Breathing

Differentiating between URGENT and

IMPORTANT.

Make time limit for yourself.

M t f St (C t )


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IMPROVING THE COMMUNICATION SKILLS:

Understanding the job: Clarity about ones roles

and responsibilities.

Sharing the vision.

Improving listening skills.

Saying it now.

Social Support.


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MANAGING MOODS:

Internal CommunicationsPositive self Image.

Managing feelings.

Anchoring.Modeling success.

Authenticity.


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MANAGING EMOTIONS:

Emotional Detachment.

Keep Emotions Currents

Management of Stress (Cont )


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ORGANIZATIONAL INTERVENTIONS:

Improve Communications

Develop or demote bad habits

Review the organizational Structure.

Review working practices.Develop participative culture.

Improve working conditions.

Share the vision.Define objectives.

Clarify roles.

Delegate effectively.

Management of Stress (Cont )


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ORGANIZATIONAL INTERVENTIONS:

Recognize achievement.

Consider others.

Make work fun.Raise your awareness.

Take responsibility.

Set realistic goals.

Take actions.Make changes.

Monitor progress.

Continuous improvement.

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