Stress Management HRD

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Stress Management

Prepared by : Hardik Panchal

Enro no : 107420592004


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No Content

1 Objective of the presentation

2 What is Stress?

3 Definition of stress

4 Levels of stress

5 Stages of Stress

6 Student stress rating scale

7 Tips to Reduce Stress

8 Relaxation Techniques

Table of content


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Objective of the presentation

To understand what is stress.

To know about types of stress.

To find out how stress can be reduced.


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WHAT IS STRESS?

Stress is your mind and bodys response

or reaction to a real or imagined threat,event or change.

The threat, event or change are commonlycalled stressors. Stressors can be internal(thoughts, beliefs, attitudes or external

(loss, tragedy, change).


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Definition of stress:

The term stress has been derived from the Latin word stringier

which means to draw light. The term was used to refer tohardship, strain, adversity or affliction. Various forms have beensynonymously used with stress namely, anxiety, conflict,pressure, strain, etc...

According to selye (1980) The concept of stress is still fraughtwith definitional contradiction & suffers from the mixed blessingof being too well known & too little understood.

Ivancevich & Matteson (1980) have compared stress with sin,as both are consider important by many people even thoughtdifferent people are not always talking about the same thingwhen they use the world. What has hampered the adequate useof the concept of stress is the fact that different investigator haveemployed some what different referents & meaning for the termstress, & thus have employed different explicit & implicit models.


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LEVELS OF STRESS

EUSTRESS

DISTRESS


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EUSTRESS

Eustress or positive stress occurs when

your level of stress is high enough tomotivate you to move into action to get

things accomplished.


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DISTRESS

Distress or negative stress occurs when

your level of stress is either too high or toolow and your body and/or mind begin to

respond negatively to the stressors.


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STAGES OF STRESS

ALARM STAGE

RESISTANCE STAGE

EXHAUSTION STAGE


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ALARM STAGE

As you begin to experience a stressfulevent or perceive something to bestressful psychological changes occur inyour body. This experience or perception

disrupts your bodys normal balance andimmediately your body begins to respondto the stressor(s) as effectively as

possible.


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EXAMPLES

Cardiac - increased heart rate

Respiratory - increased respiration Skin - decreased temperature

Hormonal - increased stimulation ofadrenal genes which produce an adrenalrush.


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RESISTANCE STAGE

During this stage your body tries to copeor adapt to the stressors by beginning aprocess of repairing any damage the

stressor has caused. Your friends, familyor co-workers may notice changes in youbefore you do so it is important to examinetheir feedback to make sure you do not

reach overload.


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EXAMPLES

Behavior indicators include: lack ofenthusiasm for family, school, work or life

in general, withdrawal, change in eatinghabits, insomnia, hypersomnia, anger,fatigue.

Cognitive Indicators include: poor problemsolving, confusion, nightmares, hyper-vigilance.


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RESISTANCE STAGE

MORE EXAMPLESEmotional indicators include:

tearfulness

fear anxiety

panic

guilt agitation

depression

overwhelmed.


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EXHAUSTION STAGE

During this stage the stressor is not being

managed effectively and the body andmind are not able to repair the damage.


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EXAMPLES

Digestive disorders, withdrawal,

headaches, tension, insomnia, loss oftemper.


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STUDENT STRESS RATING SCALEThe following are events that occur in the life of a college student. Place a check in the left-hand

column for each of those events that has happened to you during the last 12 months.___ Death of a close family member - 100 points

____ Jail term - 80 points

____ Final year or first year in college - 63 points

____ Pregnancy (to you or caused by your) - 60 points

____ Severe personal illness or injury - 53 points

____ Marriage - 50 points

____ Any interpersonal problems - 45 points

____ Financial difficulties - 40 points

____ Death of a close friend - 40 points

____ Arguments with your roommate (more than every other day) - 40 points

____ Major disagreements with your family - 40 points____ Major change in personal habits - 30 points

____ Change in living environment - 30 points

____ Beginning or ending a job - 30 points

____Problems with your boss or professor - 25 points

____ Outstanding personal achievement - 25 points

____ Failure in some course - 25 points

____ Final exams - 20 points

____ Increased or decreased dating - 20 points

____ Changes in working conditions - 20 points____ Change in your major

____ Change in your sleeping habits - 18 points

____ Several-day vacation - 15 points

____ Change in eating habits - 15 points

____ Family reunion - 15 points

____ Change in recreational activities - 15 points

____ Minor illness or injury - 15 points

____ Minor violations of the law - 11 points

Score: _________________


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INTERPRETING YOUR SCORE

Less than 150 points : relatively low stress level in

relation to life events

150 - 300 points : borderline range

Greater than 300 points : high stress in relation to life

events

Note: From Girdano, D.A., Everly, G. S., Jr., & Dusek, D. E.

(1990). Controlling stress and tension (3rd edition),ENnglewood Cliffs, NJ: Prentice Hall.

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Tips to Reduce

Stress

GET PHYSICAL

1. Relax neck and shoulders

2. Take a stretch

3. Get a massage

4. Exercise

GET MENTAL

5. Count to 10

6. Control your thoughts7. Fantasize

8. Congratulate yourself

9. Ignore the problem if appropriate, after evaluation

10. Perform self maintenance

11. Talk to a counselor

USE YOUR BODY AND MIND TOGETHER

15. Take a break

16. Get hug therapy

17. Try progressive relaxation

18. Try yoga

19. Try aroma therapy

20. Laugh

DEVELOP NEW SKILLS

21. Prioritize daily tasks

22. Learn something

23. Practice a hobby

GET SPIRITUAL12. Meditate

13. Pray

14. Remember your purpose


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Relaxation Techniques

The information below briefly describes several relaxationtechniques.

1. Meditation: this techniqueinvolves focusing on somethingunchanging (such as a spot on the wall) or somethingrepetitive (such as repeating a word a mantra). Then yourealize your mind has wandered, merely return to repeatingthe word.

2. Imagery: Imagery can be guided or unguided. When guided,someone else determines which image you should keep inmind when trying to relax. When unguided, you decide whatimage would be relaxing. If possible, it is best to choose yourown image since you have a better idea of what you find

relaxing than does someone else. Some images peoplegenerally find relaxing are sunshine warming the body, a dayat the beach, a rippling lake, a walk in the woods, the surfrolling on the shore, birds flying through the air, a carpetedroom warmed by a fire, and a sailboat floating on the water.


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3. Autogenic Training: Autogenic training requires you to imagine your arms

and legs feel heavy, warm and tingly. By doing this, blood flowincreases to these body parts due to a dilation (widening) of bloodvessels in the arms and legs. This is part of the relaxation response.After the body is relaxed this way, the mind is calmed by adding imagesof relaxing scenes. Imagery that is part of autogenic training is calledautogenic mediation.

4. Progressive Relaxation: Progressive relaxation teaches the sensation ofmuscular contraction by focusing attention on the feeling of the musclesas they are tensed throughout the body. It then teaches the sensationto your more tense parts. The relaxed sensation can be imagined to bea warm ball that travels to various bodily locations warming andrelaxing them.

5. Diaphragmatic Breathing: Relaxed breathing occurs as a result of thediaphragm expanding, as opposed to stressful breathing that is afunction of the chest expanding. Relaxed breathing is calledDiaphragmatic Breathing. To try Diaphragmatic Breathing, lie on yourback and place your hands on your abdomen. As you breathe youshould feel your abdomen riseand your chest remain fairly stable.


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6. Quieting Reflex: With practice, this technique is said to relax a person in just

six seconds. The Quieting Reflex is done as follows:

o Think about something that makes you afraid or anxious.

o Smile inside. This breaks up the anxious facial muscletension.

o Tell yourself, I can keep a calm body in an alert mind.

o Let your jaw go loose as you exhale, keeping your lowerand upper teeth slightly apart.

o Imagine heaviness and warmth moving throughout yourbody, from head to toe.


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7. Instant Calming Sequence: Another relaxation technique said to take justseconds to elicit the relaxation response is the Instant CalmingSequence.

Step 1: Uninterrupted Breathing. In the face of the stressor, keep breathingsmoothly, deeply and evenly.

Step 2: Positive Face. Flash a slight smile as soon as you recognize you

are being stressed.Step 3: Balanced Posture. Keep your chest high, your head up, neck long,

chin in, and in other ways balanced. Imagine being lifted from a hook atthe top of your head.

Step 4: Bathe in a Wave of Relaxation. Imagine youre standing under awaterfall that washes away your tension.

Step 5: Acknowledge Reality. Face your causes of stress head-on. Donttry to deny it or wish that it hadnt happened. Think: This is real. I canhandle it. Im finding the best possible way to cope right now.

Step 6: Reassert Control. Instead of fretting about how the stressor hadrobbed you of control, focus on what you can control and takeappropriate action. Also, think clear-headed, honest thoughts instead ofdistorted ones.


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Bibliography

What is Stress Web Site. http//www.teachhealth.com

How to reduce and relieve stress Web Site. http//www.family.com

Stress Relievers Web Site. http//www.residentassistant.com

Massage Downing, G. (1972). Massage Book. New York: RandomHouse.

Aromatherapy Web Site.

http//www/aromaweb.com/articles/wharoma.as

Yoga Web Site. http//www.kevala.co.uk/yoga/overview.htr


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Stress Management HRD