Stressmanagement Hdfc

8/20/2019 Stressmanagement Hdfc

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CHAPTER 1

INTRODUCTION

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Objective of the study:

To find the stress levels of the employees.

To find the stress scores for the overall sample.

To find the relationship between the stress levels and Demographic factor like

age, experience and designation .

To find the stress causing factors arising out from the Atmosphere.

Finally to make an attempt to suggest few measures and Activities that helps

in effective management and control of tress

.

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SCOPE OF THE STUD

The study is confined to the factors consider to the stress management

"ith reference to different employees of #DF$ %ank and their opinion, satisfaction

and awareness about the stress management and the ways to overcome it.

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Rese!"ch F#o$ch!"t

'uestionnaire research design proceeds in an orderly and specific manner.

(ach item in the flow chart depends upon the successful completion of all the

previous items. Therefore, it is important not to skip a single step. )otice that there

are two feedback loops in the flow chart to allow revisions to the methodology and

instruments.

Design *ethodology

Determine Feasibility

Develop +nstruments

elect ample

$onduct ilot Test

-evise +nstruments

$onduct -esearch

Analye Data

repare -eport

%i&it!tio' of the study

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The 0uestionnaires were filled be & employees working in the three ma2or %anks

i.e. Axis %ank, #DF$ %ank and %+ %ank. o the scope of sample findings was

less.

& employees of different designations filled the 0uestionnaire. o the point of view

of employees differs as per their designations.

The employees from whom the 0uestionnaires are filled are in a heavy workload so

some of the 0uestionnaires filled by the employees who are in stress cannot be

called reasonable.

The responses of the employees cannot be accurate as the problem of language and

understanding arises. 3These problems are not in all cases.4

5ne of the other problems of 0uestionnaire is the cost. ometimes it may be

possible that even by spending so much the result may not be reasonable.

*any a times the employees may not be really conscious or may not be bothered

about the 0uestionnaire. This may create a problem in the research.


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CHAPTER (

%ITERATURE RE)EI*

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INTRODUCTION TO HR+

#uman -esource *anagement is an art of managing people at

work in such a manner that they give their best to the organiation. +n simple

word human resource management refers to the 0uantitative aspects of

employees working in an organiation.

#uman -esource *anagement is also a management function concerned

with hiring, motivating, and maintains people in an organiation. +t focuses on people

in organiation.

5rganiations are not mere bricks, mortar, machineries or inventories.

They are people. +t is the who staff and manage organiations.

#-* involves the application of management functions and principles.

The functions and principles are applied to ac0uisitioning, developing, maintain, and

remunerating employees in organiations.

Decisions relating to employees must be integrated. Decision on different

aspect of employees must be consistent with other human resource decisions.

Decision made must influence the effectiveness of organiation.

(ffectiveness of an organiation must result in betterment of services to customers in

the form of high70uality product supplied at reasonable costs.

#-* function s is not confined to business establishment only. They are

applicable to non7business organiations, too such as education, health care,

recreation etc.

The scope of #-* is indeed vast. All ma2or activities in the working life

of his or her entry into an organiation until he or she leaves7come under the previews

of #-*.specifically, the activities included are #- planning, 2ob analysis and be sign,

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recruitment and selection, orientation and placement, training and development,

performance appraisal and 2ob evaluation, employee and executive remuneration,

motivation and communication, welfare, safety and health, industrial relations and the

like.

#-* is a broad concept ersonnel management and human resource

development is a part of #-*.

%efore we define 9#uman -esource *anagement:, it seems good to

first define heterogeneous in the sense that they differ in personality, perception,

emotions, values, attitudes, motives, and modes of thoughts.

#uman resource management plays an important role in the

development process of modern economy. +n fact it is said that all the

development comes from the human mind.

9 #uman -esource *anagement is a process of producing

development, maintaining and controlling human resources for effective

achievement of organiation goals.:

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CONCEPT OF STRESS

INTRODUCTION TO STRESS

A lot of research has been conducted into stress over the last hundred

years. ome of the theories behind it are now settled and accepted< others are still

being researched and debated. During this time, there seems to have been something

approaching open warfare between competing theories and definitions= >iews have

been passionately held and aggressively defended.

"hat complicates this is that intuitively we all feel that we know what

stress is, as it is something we have all experienced. A definition should therefore be

obvious?except that it is not.

Defi'itio':

#ans elye was one of the founding fathers of stress research. #is view in

1@6 was that 9stress is not necessarily something bad it all depends on how you

take it. The stress of exhilarating, creative successful work is beneficial, while that of

failure, humiliation or infection is detrimental.: elye believed that the biochemical

effects of stress would be experienced irrespective of whether the situation was

positive or negative.

ince then, a great deal of further research has been conducted, and ideas

have moved on. tress is now viewed as a Bbad thingB, with a range of harmful

biochemical and long7term effects. These effects have rarely been observed in positive

situations.

The most commonly accepted definition of stress 3mainly attributed to

-ichard Caarus4 is that st"ess is ! co'ditio' o" fee#i', e-.e"ie'ced $he' !

.e"so' .e"ceives th!t /de&!'ds e-ceed the .e"so'!# !'d soci!# "esou"ces the

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i'dividu!# is !b#e to &obi#i0e2 +n short, its what we feel when we think weve lost

control of events.

This is the main definition used by this section of *ind Tools, although we

also recognie that there is an intertwined instinctive stress response to unexpected

events. The stress response inside us is therefore part instinct and part to do with the

way we think.

The types of stress are as follows

+ech!'ic!#

• tress 3physics4, the average amount of force exerted per unit area.

• Eield stress, the stress at which a material begins to deform plastically.

• $ompressive stress, the stress applied to materials resulting in their

compaction.

3io#o,ic!#

• tress 3biological4, physiological or psychological stress< some types include=

o $hronic stress, persistent stress which can lead to illness and mental

disorder

o (ustress, positive stress that can lead to improved long7term

functioning

o "orkplace stress, stress caused by employment

+usic

• Accent 3music4.

• tress 3band4, an early ;s melodic rock band from an Diego.

• tress 3punk band4, an early ;s punk rock band from Athens.

• tress 3)eo7sychedelic band4, from the late 1@;s.

• tress, a song by the French band Gustice on their debut album

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Othe"

• tress 3game4, card game

•

tress 3linguistics4, phonological use of prominence in language

St"ess 4.hysics56 the !ve"!,e !&ou't of fo"ce e-e"ted .e"

u'it !"e!

St"ess is a measure of the average amount of force exerted per unit area. +t is a

measure of the intensity of the total internal forces acting within a body across

imaginary internal surfaces, as a reaction to external applied forces and body

forces. +t was introduced into the theory of elasticity by $auchy around 1;!!.

tress is a concept that is based on the concept of continuum. +n general, stress is

expressed as

"here

+s the average stress, also called e',i'ee"i', or 'o&i'!# st"ess, and

+s the force acting over the area .

Ch"o'ic St"ess

Ch"o'ic st"ess is stress that lasts a long time or occurs fre0uently. $hronic stress is

potentially damaging.

ymptoms of chronic stress can be=

• upset stomach

•

headache• backache

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• insomnia

• anxiety

• depression

•

anger

+n the most severe cases it can lead to panic attacks or a panic disorder.

There are a variety of methods to control chronic stress, including exercise, healthy

diet, stress management, relaxation techni0ues, ade0uate rest, and relaxing hobbies.

(nsuring a healthy diet containing magnesium may help control or eliminate stress, in

those individuals with lower levels of magnesium or those who have a magnesium

deficiency. $hronic stress can also lead to a magnesium deficiency, which can be a

factor in continued chronic stress, and a whole host of other negative medical

conditions caused by a magnesium deficiency.

+t has been discovered that there is a huge upsurge in the number of people who suffer from this condition. A very large number of these new cases suffer from insomnia.

+n a review of the scientific literature on the relationship between stress and disease,

the authors found that stress plays a role in triggering or worsening depression and

cardiovascular disease and in speeding the progression of #+>HA+D.

Co&."essive st"ess:

Co&."essive st"ess is the stress applied to materials resulting in their

compaction 3decrease of volume4. "hen a material is sub2ected to compressive stress,

then this material is under compression. Isually, compressive stress applied to bars,

columns, etc. leads to shortening.

Coading a structural element or a specimen will increase the compressive stress until

the reach of compressive strength. behavior According to the properties of the

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material, failure will occur as yield for materials with ductile 3most metals, some soils

and plastics4 or as rupture for brittle behavior 3geometries, cast iron, glass, etc4.

+n long, slender structural elements 77 such as columns or truss bars 77 an increase of

compressive force F leads to structural failure due to buckling at lower stress than the

compressive strength.

$ompressive stress has stress units 3force per unit area4, usually with negative values

to indicate the compaction. #owever in geotechnical engineering, compressive stress

is represented with positive values.

St"ess i' 3io#o,ic!# te"&s:

St"ess is a biological term which refers to the conse0uences of the failure of a human

or animal body to respond appropriately to emotional or physical threats to the

organism, whether actual or imagined. +t includes a state of alarm and adrenaline

production, short7term resistance as a coping mechanism, and exhaustion. +t refers to

the inability of a human or animal body to respond. $ommon stress symptoms include

irritability, muscular tension, inability to concentrate and a variety of physical

reactions, such as headaches and accelerated heart rate.

The term BstressB was first used by the endocrinologist #ans elye in the 1@&s to

identify physiological responses in laboratory animals. #e later broadened and

popularied the concept to include the perceptions and responses of humans trying to

adapt to the challenges of everyday life. +n elyes terminology, BstressB refers to the

reaction of the organism, and BstressorB to the perceived threat. tress in certain

circumstances may be experienced positively. (ustress, for example, can be anadaptive response prompting the activation of internal resources to meet challenges

and achieve goals.

The term is commonly used by laypersons in a metaphorical rather than literal or

biological sense, as a catch7all for any perceived difficulties in life. +t also became a

euphemism, a way of referring to problems and eliciting sympathy without being

explicitly confessional, 2ust Bstressed outB. +t covers a huge range of phenomena from

mild irritation to the kind of severe problems that might result in a real breakdown of

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health. +n popular usage almost any event or situation between these extremes could

be described as stressful.

$h!t is St"ess7

tress refers to the strain from the conflict between our external environment and us,

leading to emotional and physical pressure. +n our fast paced world, it is impossible to

live without stress, whether you are a student or a working adult. There is both

positive and negative stress, depending on each individualJs uni0ue perception of the

tension between the two forces. )ot all stress is bad. For example, positive stress, also

known as eustress, can help an individual to function at optimal effectiveness and

efficiency.

#ence, it is evident that some form of positive stress can add more color and vibrancy

to our lives. The presence of a deadline, for example, can push us to make the most of

our time and produce greater efficiency. +t is important to keep this in mind, as stress

management refers to using stress to our advantage, and not on eradicating the

presence of stress in our lives.

5n the other hand, negative stress can result in mental and physical strain. The

individual will experience symptoms such as tensions, headaches, irritability and in

extreme cases, heart palpitations. #ence, whilst some stress may be seen as a

motivating force, it is important to manage stress levels so that it does not have an

adverse impact on your health and relationships.

art of managing your stress levels include learning about how stress can affect you

emotionally and physically, as well as how to identify if you are performing at your

optimal stress level 35C4 or if you are experiencing negative stress. This knowledge

will help you to identify when you need to take a break, or perhaps seek professional

help. +t is also your first step towards developing techni0ues to managing your stress

levels.

*odern day stresses can take the form of monetary needs, or emotional frictions.

$ompetition at work and an increased workload can also cause greater levels of

stress. #ow do you identify if you are suffering from excessive stressK sychological

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symptoms commonly experienced include insomnia, headaches and an inability to

breathlessness, excessive sweating and stomachaches.

"hat causes stressK There are many different causes of stress, and that which causes

stress is also known as a stressor. $ommon lifestyle stressors include performance,

threat, and bereavement stressors, to name a few. erformance stressors are triggered

when an individual is placed in a situation where he feels focus. hysical symptoms

take the form of heart palpitations, a need to excel. This could be during performance

appraisals, lunch with the boss, or giving a speech. Threat stressors are usually when

the current situation poses a dangerous threat, such as an economic downturn, or from

an accident. Castly, bereavement stressors occur when there is a sense of loss such as

the death of a loved one, or a pried possession.

Thus, there are various stressors, and even more varied methods and techni0ues of

dealing with stress and turning it to our advantages. +n order to do so, we must learn

to tell when we have crossed the line from positive to negative stress.

8ood st"ess v9s 3!d st"ess:

tress has often been misunderstood to be negative, with few people acknowledging

the importance and usefulness of positive stress. +n our everyday lives, stress is

everywhere and definitely unavoidable< hence our emphasis should be on

differentiating between what is good stress, and what is bad. This will help us to learn

to cope with negative stress, and harness the power of positive stress to help us

achieve more.

There are / main categories of stress, namely eustress, distress, hyper stress and hypo

stress. )egative stress can cause many physical and psychological problems, whilst

positive stress can be very helpful for us. #ereJs how we differentiate between them.

Eust"ess:

this is a positive form of stress, which prepares your mind and body for the imminent

challenges that it has perceived. (ustress is a natural physical reaction by your body

which increases blood flow to your muscles, resulting in a higher heart rate. Athletes

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before a competition or perhaps a manager before a ma2or presentation would do well

with eustress, allowing them to derive the inspiration and strength that is needed.

Dist"ess

"e are familiar with this word, and know that it is a negative form of stress. This

occurs when the mind and body is unable to cope with changes, and usually occurs

when there are deviations from the norm. They can be categoried into acute stress

and chronic stress. Acute stress is intense, but does not last for long. 5n the other

hand, chronic stress persists over a long period of time. Trigger events for distress

can be a change in 2ob scope or routine that the person is unable to handle or cope

with.

Hy.e" st"ess

This is another form of negative stress that occurs when the individual is unable to

cope with the workload. (xamples include highly stressful 2obs, which re0uire longer

working hours than the individual can handle. +f you suspect that you are suffering

from hyper stress, you are likely to have sudden emotional breakdowns over

insignificant issues, the proverbial straws that broke the camelJs back. +t is important

for you to recognie that your body needs a break, or you may end up with severe and

chronic physical and psychological reactions.

Hy.o st"ess

Castly, hypo stress occurs when a person has nothing to do with his time and feels

constantly bored and unmotivated. This is due to an insufficient amount of stress<

hence some stress is inevitable and helpful to us. $ompanies should avoid having

workers who experience hypo stress as this will cause productivity and mindfulness to

fall. +f the 2ob scope is boring and repetitive, it would be a good idea to implement

some form of 2ob rotation so that there is always something new to learn.

The types of stress are named as eustress and distress. Dist"ess is the most

commonly7referred to type of stress, having negative implications, whereas eust"ess

is a positive form of stress, usually related to desirable events in persons life. %oth

can be e0ually taxing on the body, and are cumulative in nature, depending on a

persons way of adapting to a change that has caused it.

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Co.i', $ith St"ess !t *o" .#!ce

"ith the rapid advancement of technology, the stresses faced at work have also

increased. *any people dread going to work, hence the term 9*onday %lues:. "hat

is the reason for thisK There is partly the fear from being retrenched in bad times,

leading to greater 2ob insecurity on the part of those who remain. Indoubtedly,

occupational stress is one of the most commonly cited stressors faced by people all

over the world.

tress refers to the pressure and reactions to our environment which results in

psychological and physical reactions. "hilst some stress is good for motivation and

increasing efficiency, too much stress can result in negative impacts such as reduced

effectiveness and efficiency. *ore and more people are feeling isolated and

disrespected at work, and this has led to greater occupational stress. *any companies

have taken to consulting experts and professionals on ways to increase connectedness

and motivation of their employees.

ome companies organie parties and make their employees feel valued at work.

These are measures to motivate employees and help them to feel secure at their 2obs,

translating into greater productivity. #owever, not all companies have such measures

in place, and some have not gotten it 0uite right. #ence, it is up to you to make sure

that you can cope with stress at your workplace, and use it to help you work better.

#ere are & simple steps to help you with coping with stress in the workplace.

Ste. 1: R!isi', A$!"e'ess

#elp yourself to identify when you are facing rising levels of stress, tipping the scales

from positive to negative. This is important, as being able to identify signs of being

stressed can help you to take steps to ensure that your overall 0uality of life does not

drop. +f left unacknowledged, the problem will only snowball, leading to disastrous

conse0uences to your health and overall wellbeing.

Eou can identify if you are feeling stressed by checking if you have any physical or

psychological reactions, such as excessive sweating or heart palpitations, or the onset

of headaches, irritability or the need to escape. +f you experience any of these

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reactions, identify if you are feeling any overwhelming negative emotions, and if you

are constantly worried.

Ste. (: Ide'tify the C!use

Eou need to be able to analye the situation and identify what is causing the rise in

stress. These stressors can be external and internal. (xternal stressors refer to things

beyond your control, such as the environment or your colleagues at work. +nternal

stressors refer to your own thinking and attitude. 5ften, we only start reacting to stress

when a combination of stressors working together exceeds our ability to cope.

Leep a diary or a list of events that have caused you to feel strong negative emotions,or that are likely stressors. This will help you to identify the causes of your stress.

"hilst it is not always possible to eradicate them, we can change the way that we

cope with it.

Ste. ;: Co.i', $ith St"ess

+n order to deal with the situation that is causing you stress, you need to calm your

mind and body so as to stave off the reactions and cope with it in a positive way. This

can be through different methods, such as taking time off. +f a situation is triggering

your stress and you are unable to calm down, remove yourself from it. Mo outside and

take a walk to calm down. Alternatively, you can try implementing relaxation

techni0ues such as deep breathing. +f it is an internal stressor, stop your thought

process until you are able to deal with it logically.

The key to making these & steps work for you is to practice them. These are not

instantaneous solutions, and you need to condition your mind and practice them sothat you can implement it when you are feeling stressed.

tress *anagement

tress management is the need of the hour. #owever hard we try to go

beyond a stress situation, life seems to find new ways of stressing us out and plaguing

us with anxiety attacks. *oreover, be it our anxiety, mind7body exhaustion or our

erring attitudes, we tend to overlook causes of stress and the conditions triggered by

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those. +n such unsettling moments we often forget that stressors, if not escapable, are

fairly manageable and treatable.

tress, either 0uick or constant, can induce risky body7mind disorders.

+mmediate disorders such as diy spells, anxiety attacks, tension, sleeplessness,

nervousness and muscle cramps can all result in chronic health problems. They may

also affect our immune, cardiovascular and nervous systems and lead individuals to

habitual addictions, which are inter7linked with stress.

Cike Bstress reactionsB, Brelaxation responsesB and stress management

techni0ues are some of the bodys important built7in response systems. As a relaxation

response the body tries to get back balance in its homeostasis. ome hormones

released during the fight or flight situation prompt the body to replace the lost

carbohydrates and fats, and restore the energy level. The knotted nerves, tightened

muscles and an exhausted mind crave for looseness. Infortunately, today, we dont

get relaxing and soothing situations without asking. To be relaxed we have to strive to

create such situations.

Reco,'i0i', ! st"esso" :

+t is important to recognie whether you are under stress or out of it. *any

times, even if we are under the influence of a stressful condition and our body reacts

to it internally as well as externally, we fail to realie that we are reacting under stress.

This also happens when the causes of stress are there long enough for us to get

habituated to them. The body constantly tries to tell us through symptoms such as

rapid palpitation, diy spells, tight muscles or various body aches that something is

wrong. +t is important to remain attentive to such symptoms and to learn to cope with

the situations.

"e cope better with stressful situation, when we encounter them voluntarily. +n cases

of relocation, promotion or layoff, adventurous sports or having a baby, we tend to

respond positively under stress. %ut, when we are compelled into such situations

against our will or knowledge, more often than not, we wilt at the face of unknown

and imagined threats. For instance, stress may mount when one is coerced into

undertaking some work against ones will.

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%!u,hte"=

Adopting a humorous view towards lifes situations can take the edge off everyday

stressors. )ot being too serious or in a constant alert mode helps maintain thee0uanimity of mind and promote clear thinking. %eing able to laugh stress away is the

smartest way to ward off its effects.

A sense of humor also allows us to perceive and appreciate the incongruities of life

and provides moments of delight. The emotions we experience directly affect our

immune system. The positive emotions can create neurochemical changes that buffer

the immunosuppressive effects of stress.

During stress, the adrenal gland releases corticosteroids, which are converted to

cortical in the blood stream. These have an immunosuppressive effect. Dr. Cee %erk

and fellow researcher Dr. tanley Tan at Coma Cinda Iniversity chool of *edicine

have produced carefully controlled studies showing that the experience of laughter

lowers serum cortical levels, increases the amount and activity of T lymphocytesNthe

natural killer cells. Caughter also increases the number of T cells that have suppresserreceptors.

"hat Caughter $an Do Against tress And +ts (ffects KO Caughter lowers blood pressure and reduces hypertension.

O +t provides good cardiac conditioning especially for those who are unable to perform

physical exercise.

O -educes stress hormones 3studies shows, laughter induces reduction of at least four

of neuroendocrine hormonesNepinephrine, cortical, dopac, and growth hormone,

associated with stress response4.

O Caughter cleanses the lungs and body tissues of accumulated stale air as it empties

more air than it takes in. +t is beneficial for patients suffering from emphysema and

other respiratory ailments.

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O +t increases muscle flexion, relaxation and fluent blood circulation in body.

O %oosts immune function by raising levels of infection7fighting T7cells, disease7

fighting proteins called Mamma7interferon and disease7destroying antibodies called %7

cells.

O Caughter triggers the release of endorphinsNbodys natural painkillers.

O roduces a general sense of well7being.

*o".#!ce St"ess

*o".#!ce st"ess is the harmful physical and emotional response that occurs when

there is a poor match between 2ob demands and the capabilities, resources, or needs of

the worker. tress7related disorders encompass a broad array of conditions, including

psychological disorders 3e.g., depression, anxiety, post7traumatic stress disorder4 and

other types of emotional strain 3e.g., dissatisfaction, fatigue, tension, etc.4,

maladaptive behaviors 3e.g., aggression, substance abuse4, and cognitive impairment

3e.g., concentration and memory problems4. +n turn, these conditions may lead to poor

work performance or even in2ury. Gob stress is also associated with various biological

reactions that may lead ultimately to compromised health, such as cardiovascular

disease.

tress is a prevalent and costly problem in todays workplace. About one7third of

workers report high levels of stress. 5ne70uarter of employees view their 2obs as the

number one stressor in their lives. Three70uarters of employees believe the worker has

more on7the72ob stress than a generation ago. (vidence also suggests that stress is the

ma2or cause of turnover in organiations.

He!#th !'d He!#thc!"e Uti#i0!tio'

roblems at work are more strongly associated with health complaints than are any

other life stressor7more so than even financial problems or family problems. *any

studies suggest that psychologically demanding 2obs that allow employees little

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control over the work process increase the risk of cardiovascular disease. 5n the basis

of research by the )ational +nstitute for 5ccupational afety and #ealth and many

other organiations, it is widely believed that 2ob stress increases the risk for

development of back and upper7extremity musculoskeletal disorders. #igh levels of

stress are associated with substantial increases in health service utiliation. "orkers

who report experiencing stress at work also show excessive health care utiliation. +n

a 1@@; study of /6, workers, health care costs were nearly P greater for

workers reporting high levels of stress in comparison to 9low risk: workers. The

increment rose to nearly 1P, an increase of more than Q1,8 per person annually,

for workers reporting high levels of both stress and depression. Additionally, periods

of disability due to 2ob stress tend to be much longer than disability periods for other

occupational in2uries and illnesses.

C!uses of *o".#!ce St"ess

children Gob stress results from the interaction of the worker and the conditions of

work. >iews differ on the importance of worker characteristics versus working

conditions as the primary cause of 2ob stress. The differing viewpoints suggest

different ways to prevent stress at work. According to one school of thought,

differences in individual characteristics such as personality and coping skills are most

important in predicting whether certain 2ob conditions will result in stress7in other

words, what is stressful for one person may not be a problem for someone else. This

viewpoint leads to prevention strategies that focus on workers and ways to help them

cope with demanding 2ob conditions. Although the importance of individual

differences cannot be ignored, scientific evidence suggests that certain working

conditions are stressful to most people. uch evidence argues for a greater emphasis

on working conditions as the key source of 2ob stress, and for 2ob redesign as a

primary prevention strategy. ersonal interview surveys of working conditions,

including conditions recognied as risk factors for 2ob stress, were conducted in

*ember tates of the (uropean Inion in 1@@, 1@@, and !. -esults showed a

trend across these periods suggestive of increasing work intensity. +n 1@@, the

percentage of workers reporting that they worked at high speeds at least one7fourth of

their working time was /;P, increasing to /P in 1@@ and to 6P in !.

imilarly, P of workers reported they work against tight deadlines at least one7

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fourth of their working time in 1@@, increasing to 6P in 1@@ and 6 P in !.

#owever, no change was noted in the period 1@@! 3data not collected in 1@@4

in the percentage of workers reporting sufficient time to complete tasks. A substantial

percentage of Americans work very long hours. %y one estimate, more than !6P of

men and more than 11P of women worked hours per week or more in !. These

figures represent a considerable increase over the previous three decades, especially

for women. According to the Department of Cabor, there has been an upward trend in

hours worked among employed women, an increase in extended work weeks 3R/

hours4 by men, and a considerable increase in combined working hours among

working couples, particularly couples with young.

Si,'s of *o".#!ce St"ess

*ood and sleep disturbances, upset stomach and headache, and disturbed

relationships with family< friends and girlfriends or boyfriends are examples of stress7

related problems. The effects of 2ob stress on chronic diseases are more difficult to see

because chronic diseases take a long time to develop and can be influenced by many

factors other than stress. )onetheless, evidence is rapidly accumulating to suggest that

stress plays an important role in several types of chronic health problems7especially

cardiovascular disease, musculoskeletal disorders, and psychological disorders.

P"eve'tio'

A combination of organiational change and stress management is often the most

useful approach for preventing stress at work.

#ow to $hange the 5rganiation to revent Gob tress

• (nsure that the workload is in line with workers capabilities and resources.

• Design 2obs to provide meaning, stimulation, and opportunities for workers to

use their skills.

• $learly define workers roles and responsibilities.

• Mive workers opportunities to participate in decisions and actions affecting

their 2obs.

• +mprove communications7reduce uncertainty about career development and

future employment prospects.

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• rovide opportunities for social interaction among workers.

• (stablish work schedules that are compatible with demands and

responsibilities outside the 2ob.

•

Discrimination inside the workplace. 3e.g. nationality and language 4

t. aul Fire and *arine +nsurance $ompany conducted several studies on the effects

of stress prevention programs in hospital settings. rogram activities included 314

employee and management education on 2ob stress, 3!4 changes in hospital policies

and procedures to reduce organiational sources of stress, and 3&4 establishment of

employee assistance programs. +n one study, the fre0uency of medication errors

declined by P after prevention activities was implemented in a 87bed hospital. +n

a second study, there was a 8P reduction in malpractice claims in !! hospitals that

implemented stress prevention activities. +n contrast, there was no reduction in claims

in a matched group of !! hospitals that did not implement stress prevention activities.

Reduce you" st"ess

1.


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%y understanding the priorities in your 2ob, and what constitutes success within it, you

can focus on these activities and minimie work on other tasks as much as possible.

This helps you get the greatest return from the work you do, and keep your workload

under control.

Gob Analysis is a useful techni0ue for getting a firm grip on what really is important in

your 2ob so that you are able to perform excellently. +t helps you to cut through clutter

and distraction to get to the heart of what you need to do.

!. R!tio'!# > .ositive thi'i', : =

Eou are thinking negatively when you fear the future, put yourself down, criticie

yourself for errors, doubt your abilities, or expect failure. )egative thinking damages

confidence, harms performance and paralyes mental skills.

Infortunately, negative thoughts tend to flit into our consciousness, do their damage

and flit back out again, with their significance having barely been noticed. ince we

barely realie that they were there, we do not challenge them properly, which means

that they can be completely incorrect and wrong.

Thought Awareness is the process by which you observe your thoughts and become

aware of what is going through your head.

5ne approach to it is to observe your Bstream of consciousnessB as you think about

the thing youre trying to achieve which is stressful. Do not suppress any thoughts.

+nstead, 2ust let them run their course while you watch them, and write them down on

our free worksheet as they occur. Then let them go.

Another more general approach to Thought Awareness comes with logging stress in

your tress Diary. "hen you analye your diary at the end of the period, you should

be able to see the most common and the most damaging thoughts. Tackle these as a

priority using the techni0ues below.

#ere are some typical negative thoughts you might experience when preparing to give

a ma2or presentation=

• Fear about the 0uality of your performance or of problems that may interfere

with it<

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• "orry about how the audience 3especially important people in it like your

boss4 or the press may react to you<

• Dwelling on the negative conse0uences of a poor performance< or

•

elf7criticism over a less7than7perfect rehearsal.

Thought awareness is the first step in the process of managing negative thoughts, as

you cannot manage thoughts that you are unaware of.

R!tio'!# Thi'i',

The next step in dealing with negative thinking is to challenge the negative thoughts

that you identified using the Thought Awareness techni0ue. Cook at every thought you

wrote down and challenge it rationally. Ask yourself whether the thought is

reasonable. "hat evidence is there for and against the thoughtK "ould your

colleagues and mentors agree or disagree with itK

Cooking at the examples, the following challenges could be made to the negative

thoughts we identified earlier=

• Fee#i',s of i'!de?u!cy: #ave you trained yourself as well as you reasonably

should haveK Do you have the experience and resources you need to make the

presentationK #ave you planned, prepared and rehearsed enoughK +f you have

done all of these, youve done as much as you can to give a good performance.

• *o""ies !bout .e"fo"&!'ce du"i', "ehe!"s!#: +f some of your practice was

less than perfect, then remind yourself that the purpose of the practice is to

identify areas for improvement, so that these can be sorted out before the

performance.

• P"ob#e&s $ith issues outside you" co't"o#: #ave you

identified the risks of these things happening, and have you

taken steps to reduce the likelihood of them happening or their impact if they

doK "hat will you do if they occurK And what do you need others to do for

youK

• *o""y !bout othe" .eo.#e@s "e!ctio's: +f you have prepared well, and you

do the best you can, then you should be satisfied. +f you perform as well as

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you reasonably can, then fair people are likely to respond well. +f people are

not fair, the best thing to do is ignore their comments and rise above them.

Ti.:

Dont make the mistake of generaliing a single incident. 5L, you made a mistake at

work, but that doesnt mean youre bad at your 2ob.

imilarly, make sure you take the long view about incidents that youre finding

stressful. Gust because youre finding these new responsibilities stressful now, doesnt

mean that they will AC"AE be so for you in the future.

Ti.:

+f you find it difficult to look at your negative thoughts ob2ectively, imagine that you

are your best friend or a respected coach or mentor. Cook at the list of negative

thoughts and imagine the negative thoughts were written by someone you were giving

ob2ective advice to. Then, think how you would challenge these thoughts.

"hen you challenge negative thoughts rationally, you should be able to see 0uickly

whether the thoughts are wrong or whether they have some substance to them. "here

there is some substance, take appropriate action. #owever, make sure that your

negative thoughts are genuinely important to achieving your goals, and dont 2ust

reflect a lack of experience, which everyone has to go through at some stage.

Positive Thi'i', > O..o"tu'ity Seei',

%y now, you should already be feeling more positive. The final step is to prepare

rational, positive thoughts and affirmations to counter any remaining negativity. +t can

also be useful to look at the situation and see if there are any useful opportunities that

are offered by it.

%y basing your affirmations on the clear, rational assessments of facts that you made

using -ational Thinking, you can use them to undo the damage that negative thinkingmay have done to your self7confidence.

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Ti.:

Eour affirmations will be strongest if they are specific, are expressed in the present

tense and have strong emotional content.

$ontinuing the examples above, positive affirmations might be=

• P"ob#e&s du"i', ."!ctice: B+ have learned from my rehearsals. This has put

me in a position where + can deliver a great performance. + am going to

perform well and en2oy the event.B

• *o""ies !bout .e"fo"&!'ce: B+ have prepared well and rehearsed

thoroughly. + am well positioned to give an excellent performance.B• P"ob#e&s issues outside you" co't"o#: B+ have thought through everything

that might reasonably happen and have planned how + can handle all likely

contingencies. + am very well placed to react flexibly to events.B

• *o""y !bout othe" .eo.#e@s "e!ctio': BFair people will react well to a good

performance. + will rise above any unfair criticism in a mature and

professional way.B

+f appropriate, write these affirmations down on your worksheet so that you can use

them when you need them.

As well as allowing you to structure useful affirmations, part of ositive Thinking is

to look at opportunities that the situation might offer to you. +n the examples above,

successfully overcoming the situations causing the original negative thinking will

open up opportunities. Eou will ac0uire new skills, you will be seen as someone who

can handle difficult challenges, and you may open up new career opportunities.

Rese!"ch +ethodo#o,y

Rese!"ch Objective: =

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tress is a dynamic condition in witch an individual is confronted with an

opportunity, demand or resource related to what the individual desires and for which

the outcome is perceived to be both uncertain and important. This is a complicated

definition.

tress is not necessarily bad in and of itself. Although stress is typically

discussed in a negative context, it also has a positive value. +tJs an opportunity when it

offers potential gain. $onsider for example, the superior performance that an athlete

or stage performer gives in 9clutch: situations. uch individuals often use stress

positively to rise to the occasion and perform at or near their maximum. imilarly,

many professionals see the pressures of heavy workloads and deadlines as positivechallenges that enhance the 0uality of their work and the satisfaction the get from

their 2ob.

%ut it is different in the case of bank employees. The bank employees are the

people who also have to achieve the certain target and so for the non achievement of

target the employees remain stressed and tensed. The employees who have the simple

table work also have to face the problem of stress. Due to recession the banking sector

is also facing the problem of employee cut7offs and so the work load of the existing

employees increases and the feel stressed.

The types of stress are named as eustress and distress. Dist"ess is the most

commonly7referred to type of stress, having negative implications, whereas eust"ess

is a positive form of stress, usually related to desirable events in persons life. %oth

can be e0ually taxing on the body, and are cumulative in nature,

depending on a persons way of adapting to a change that has

caused it. tress management is the need of the hour. #owever hard we try to go

beyond a stress situation, life seems to find new ways of stressing us out and plaguing

us with anxiety attacks. *oreover, be it our anxiety, mind7body exhaustion or our

erring attitudes, we tend to overlook causes of stress and the conditions triggered by

those. +n such unsettling moments we often forget that stressors, if not escapable, are

fairly manageable and treatable.

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tress, either 0uick or constant, can induce risky body7mind disorders.

+mmediate disorders such as diy spells, anxiety attacks, tension, sleeplessness,

nervousness and muscle cramps can all result in chronic health problems. They may

also affect our immune, cardiovascular and nervous systems and lead individuals to

habitual addictions, which are inter7linked with stress.

Cike Bstress reactionsB, Brelaxation responsesB and stress management techni0ues are

some of the bodys important built7in response systems. As a relaxation response the

body tries to get back balance in its homeostasis. ome hormones released during the

fight or flight situation prompt the body to replace the lost carbohydrates and fats,and restore the energy level. The knotted nerves, tightened muscles and an exhausted

mind crave for looseness. Infortunately, today, we dont get relaxing and soothing

situations without asking. To be relaxed we have to strive to create such situations.

This research is to carry out the study that how much stressed the employees

of the banks are and how do their stress affect their work life, social life, output etc. so

a sample of 1/ to 1 employees are selected from all the three banks for the researchof stress among them.

S!&.#i',

S!&.#e: + have taken the sample of & employees from three different banks of

%havnagar. All the employees were of the same designations.

Re!so': As we find the employees of the bank to be more stressful as more and more

employees are taking >- and are dismissed because of inflation. + have selected

only those three banks which are affiliated to the public and are specialied in

consumer needs fulfillment.

+t is incumbent on the researcher to clearly define the target population.

There are no strict rules to follow, and the researcher must rely on logic and 2udgment.

The population is defined in keeping with the ob2ectives of the study.

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ometimes, the entire population will be sufficiently small, and the

researcher can include the entire population in the study. This type of research is

called a census study because data is gathered on every member of the population.

Isually, the population is too large for the researcher to attempt to survey

all of its members. A small, but carefully chosen sample can be used to represent the

population. The sample reflects the characteristics of the population from which it is

drawn.

ampling methods are classified as either probability or non probability. +n

probability samples, each member of the population has a known non-zero probabilityof being selected. robability methods include random sampling, systematic

sampling, and stratified sampling. +n non probability sampling, members are selected

from the population in some nonrandom manner. These include convenience

sampling, 2udgment sampling, 0uota sampling, and snowball sampling. The advantage

of probability sampling is that sampling error can be calculated. ampling error is the

degree to which a sample might differ from the population. "hen inferring to the

population, results are reported plus or minus the sampling error. +n non probability

sampling, the degree to which the sample differs from the population remains

unknown.

R!'do& s!&.#i', is the purest form of probability sampling. (ach

member of the population has an e0ual and known chance of being

selected. "hen there are very large populations, it is often difficult or

impossible to identify every member of the population, so the pool of

available sub2ects becomes biased.

Syste&!tic s!&.#i', is often used instead of random sampling. +t is also

called an N th name selection techni0ue. After the re0uired sample sie has

been calculated, every )th record is selected from a list of population

members. As long as the list does not contain any hidden order, this

sampling method is as good as the random sampling method. +ts onlyadvantage over the random sampling techni0ue is simplicity. ystematic

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sampling is fre0uently used to select a specified number of records from

a computer file.

St"!tified s!&.#i', is commonly used probability method that is

superior to random sampling because it reduces sampling error. A

stratum is a subset of the population that shares at least one common

characteristic. The researcher first identifies the relevant stratums and

their actual representation in the population. -andom sampling is then

used to select sub2ects from each stratum until the number of sub2ects in

that stratum is proportional to its fre0uency in the population. tratified

sampling is often used when one or more of the stratums in the

population have a low incidence relative to the other stratums.

Co've'ie'ce s!&.#i', is used in exploratory research where the

researcher is interested in getting an inexpensive approximation of the

truth. As the name implies, the sample is selected because they are

convenient. This non7probability method is often used during

preliminary research efforts to get a gross estimate of the results, without

incurring the cost or time re0uired to select a random sample.


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S'o$b!## s!&.#i', is a special non7probability method used when the

desired sample characteristic is rare. +t may be extremely difficult or cost

prohibitive to locate respondents in these situations. nowball samplingrelies on referrals from initial sub2ects to generate additional sub2ects.

"hile this techni0ue can dramatically lower search costs, it comes at the

expense of introducing bias because the techni0ue itself reduces the

likelihood that the sample will represent a good cross section from the

population.

Rese!"ch I'st"u&e't: =

Checi', ou"se#f fo" 3u"'out

%urnout occurs when passionate, committed people become deeply disillusioned witha 2ob or career from which they have previously derived much of their identity andmeaning. +t comes as the things that inspire passion and enthusiasm are stripped away,and tedious or unpleasant things crowd in. This tool can help you check yourself for burnout.

I't"oductio':

This tool can help you check yourself for burnout. +t helps you look at the way youfeel about your 2ob and your experiences at work, so that you can get a feel for whether you are at risk of burnout.

Usi', the Too#:

• "ork through the table on paper and calculate values manually.

• Fill in values appropriately on the sheet. This will automatically calculate

scores for you and interpret these scores, showing the score and interpretationin row &.

+f you choose to use the manual method, then calculate the total of the scores asdescribed in the instructions 3note that this uses a slightly different scoring methodfrom the spreadsheet4. Apply the score to the scoring table underneath to get theinterpretation.

STRESS +ANA8E+ENT

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St"ess &!'!,e&e't is the amelioration of stress and especially chronic stress often

for the purpose of improving everyday functioning.

tress produces numerous symptoms which vary according to persons, situations, and

severity. These can include physical health decline as well as depression.

Histo"ic!# fou'd!tio's

"alter $annon and #ans elye used animal studies to establish the earliest scientific

basis for the study of stress. They measured the physiological responses of animals to

external pressures, such as heat and cold, prolonged restraint, and surgical procedures,

then extrapolated from these studies to human beings.

ubse0uent studies of stress in humans by -ichard -ahe and others established the

view that stress is caused by distinct, measureable life stressors, and further, that these

life stressors can be ranked by the median degree of stress they produce 3leading to

the #olmes and -ahe tress cale4. Thus, stress was traditionally conceptualied to be

a result of external insults beyond the control of those experiencing the stress. *ore

recently, however, it has been argued that external circumstances do not have any

intrinsic capacity to produce stress, but instead their effect is mediated by the

individuals perceptions, capacities, and understanding.

+ode#s of st"ess &!'!,e&e't

T"!'s!ctio'!# &ode#

-ichard Caarus and usan Folkman suggested in 1@;/ that stress can be thought of

as resulting from an 9imbalance between demands and resources: or as occurring

when 9pressure exceeds ones perceived ability to cope:. tress management was

developed and premised on the idea that stress is not a direct response to a stressor but

rather ones resources and ability to cope mediate the stress response and are

amenable to change, thus allowing stress to be controllable.

&/

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+n order to develop an effective stress management programme it is first necessary to

identify the factors that are central to a person controlling hisHher stress, and to

identify the intervention methods which effectively target these factors. Caarus and

Folkmans interpretation of stress focuses on the transaction between people and their

external environment 3known as the Transactional *odel4. The model conceptualies

stress as a result of how a stressor is appraised and how a person appraises hisHher

resources to cope with the stressor. The model breaks the stressor7stress link by

proposing that if stressors are perceived as positive or challenging rather than a threat,

and if the stressed person is confident that heHshe possesses ade0uate rather than

deficient coping strategies, stress may not necessarily follow the presence of a

potential stressor. The model proposes that stress can be reduced by helping stressed

people change their perceptions of stressors, providing them with strategies to help

them cope and improving their confidence in their ability to do so.

He!#th "e!#i0!tio'9i''!te he!#th &ode#

The health realiationHinnate health model of stress is also founded on the idea that

stress does not necessarily follow the presence of a potential stressor. +nstead of

focusing on the individuals appraisal of so7called stressors in relation to his or herown coping skills 3as the transactional model does4, the health realiation model

focuses on the nature of thought, stating that it is ultimately a persons thought

processes that determine the response to potentially stressful external circumstances.

+n this model, stress results from appraising oneself and ones circumstances through a

mental filter of insecurity and negativity, whereas a feeling of well7being results from

approaching the world with a B0uiet mind,B Binner wisdom,B and Bcommon senseB

This model proposes that helping stressed individuals understand the nature of

thoughtNespecially providing them with the ability to recognie when they are in the

grip of insecure thinking, disengage from it, and access natural positive feelingsNwill

reduce their stress.

Tech'i?ues of st"ess &!'!,e&e't

There are several ways of coping with stress. ome techni0ues of time management

may help a person to control stress. +n the face of high demands, effective stress

&

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management involves learning to set limits and to say B)oB to some demands that

others make. The following techni0ues have been recently dubbed 9Destressitiers:

by The Gournal of the $anadian *edical Association. A destressitier is any process

by which an individual can relieve stress. Techni0ues of stress management will vary

according to the theoretical paradigm adhered to, but may include some of the

following=

• Autogenic training

• $ognitive therapy

• $onflict resolution

• (xercise

• Metting a hobby

• *editation

• Deep breathing

• Sen Eoga

• )ootropics

• -elaxation techni0ues

• Artistic (xpression

• Fractional relaxation

• rogressive relaxation

• pas

• pending time in nature

• tress balls

• )atural medicine

• $linically validated alternative treatments

• Time management

• Cistening to certain types of relaxing music, particularly=

o )ew Age music

o $lassical music

o sychedelic music

&6

http://en.wikipedia.org/wiki/Paradigmhttp://en.wikipedia.org/wiki/Paradigmhttp://en.wikipedia.org/wiki/Autogenic_traininghttp://en.wikipedia.org/wiki/Cognitive_therapyhttp://en.wikipedia.org/wiki/Conflict_resolutionhttp://en.wikipedia.org/wiki/Physical_exercisehttp://en.wikipedia.org/wiki/Hobbyhttp://en.wikipedia.org/wiki/Meditationhttp://en.wikipedia.org/wiki/Deep_breathinghttp://en.wikipedia.org/wiki/Zen_Yogahttp://en.wikipedia.org/wiki/Nootropicshttp://en.wikipedia.org/wiki/Relaxation_techniquehttp://en.wikipedia.org/wiki/Creativityhttp://en.wikipedia.org/wiki/Fractional_relaxationhttp://en.wikipedia.org/wiki/Progressive_relaxationhttp://en.wikipedia.org/wiki/Spahttp://en.wikipedia.org/wiki/Attention_Restoration_Theoryhttp://en.wikipedia.org/wiki/Stress_ballhttp://en.wikipedia.org/wiki/Natural_medicinehttp://en.wikipedia.org/wiki/Alternative_medicinehttp://en.wikipedia.org/wiki/Time_managementhttp://en.wikipedia.org/wiki/New_Age_musichttp://en.wikipedia.org/wiki/Classical_musichttp://en.wikipedia.org/wiki/Psychedelic_musichttp://en.wikipedia.org/wiki/Paradigmhttp://en.wikipedia.org/wiki/Autogenic_traininghttp://en.wikipedia.org/wiki/Cognitive_therapyhttp://en.wikipedia.org/wiki/Conflict_resolutionhttp://en.wikipedia.org/wiki/Physical_exercisehttp://en.wikipedia.org/wiki/Hobbyhttp://en.wikipedia.org/wiki/Meditationhttp://en.wikipedia.org/wiki/Deep_breathinghttp://en.wikipedia.org/wiki/Zen_Yogahttp://en.wikipedia.org/wiki/Nootropicshttp://en.wikipedia.org/wiki/Relaxation_techniquehttp://en.wikipedia.org/wiki/Creativityhttp://en.wikipedia.org/wiki/Fractional_relaxationhttp://en.wikipedia.org/wiki/Progressive_relaxationhttp://en.wikipedia.org/wiki/Spahttp://en.wikipedia.org/wiki/Attention_Restoration_Theoryhttp://en.wikipedia.org/wiki/Stress_ballhttp://en.wikipedia.org/wiki/Natural_medicinehttp://en.wikipedia.org/wiki/Alternative_medicinehttp://en.wikipedia.org/wiki/Time_managementhttp://en.wikipedia.org/wiki/New_Age_musichttp://en.wikipedia.org/wiki/Classical_musichttp://en.wikipedia.org/wiki/Psychedelic_music


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+e!su"i', st"ess

Cevels of stress can be measured. 5ne way is through the use of the #olmes and -ahe

tress cale to rate stressful life events. $hanges in blood pressure and galvanic skin

response can also be measured to test stress levels, and changes in stress levels. A

digital thermometer can be used to evaluate changes in skin temperature, which can

indicate activation of the fight7or7flight response drawing blood away from the

extremities.

tress management has physiological and immune benefit effects.

Effective'ess of st"ess &!'!,e&e't

ositive outcomes are observed using a combination of non7drug interventions=

• treatment of anger or hostility,

• autogenic training

• talking therapy 3around relationship or existential issues4

• biofeedback

• cognitive therapy for anxiety or clinical depression

• The Four teps to 5rganiational tress *anagement

&8

http://en.wikipedia.org/wiki/Holmes_and_Rahe_stress_scalehttp://en.wikipedia.org/wiki/Holmes_and_Rahe_stress_scalehttp://en.wikipedia.org/wiki/Blood_pressurehttp://en.wikipedia.org/wiki/Galvanic_skin_responsehttp://en.wikipedia.org/wiki/Galvanic_skin_responsehttp://en.wikipedia.org/wiki/Digital_thermometerhttp://en.wikipedia.org/wiki/Fight-or-flight_responsehttp://en.wikipedia.org/wiki/Angerhttp://en.wikipedia.org/wiki/Hostilityhttp://en.wikipedia.org/wiki/Hostilityhttp://en.wikipedia.org/wiki/Autogenic_traininghttp://en.wikipedia.org/wiki/Biofeedbackhttp://en.wikipedia.org/wiki/Cognitive_therapyhttp://en.wikipedia.org/wiki/Anxietyhttp://en.wikipedia.org/wiki/Clinical_depressionhttp://en.wikipedia.org/wiki/Holmes_and_Rahe_stress_scalehttp://en.wikipedia.org/wiki/Holmes_and_Rahe_stress_scalehttp://en.wikipedia.org/wiki/Blood_pressurehttp://en.wikipedia.org/wiki/Galvanic_skin_responsehttp://en.wikipedia.org/wiki/Galvanic_skin_responsehttp://en.wikipedia.org/wiki/Digital_thermometerhttp://en.wikipedia.org/wiki/Fight-or-flight_responsehttp://en.wikipedia.org/wiki/Angerhttp://en.wikipedia.org/wiki/Hostilityhttp://en.wikipedia.org/wiki/Autogenic_traininghttp://en.wikipedia.org/wiki/Biofeedbackhttp://en.wikipedia.org/wiki/Cognitive_therapyhttp://en.wikipedia.org/wiki/Anxietyhttp://en.wikipedia.org/wiki/Clinical_depression


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• +n order to effectively deal with organisational stress it is essential to consider

the causes of stress, not 2ust the effects.

• This i'vo#ves th"ee st!,es:

. revention tress olicy and tress AuditHtress -isk Assessment

. *anagement tress Awareness and tress *anagement Training

. Treatment $ounsellingH(As

• The"e !"e esse'ti!##y fou" ey ste.s eve"y e&.#oye" shou#d t!e:

. #ave a stress policy

. $arry out a stress auditHrisk assessment

. rovide stress awareness and stress management training

. rovide external confidential support

• St"ess Audit9St"ess Ris Assess&e't i'vo#ves:

. Ising existing information to identify BhotspotsB. This means looking at

existing information e.g. labour turnover, sickness absence figures,

timekeeping, complaints

. (ither using the #( stress audit tool or a tailor made 0uestionnaire

. >alidating the findings with interviews andHor focus groups

• Ryde" +!"sh c!' he#. o",!'i0!tio's !t !## #eve#s i'c#udi',:

. Formulating a tress olicy

. $onducting a tress AuditHtress -isk Assessment

. roviding tress Awareness and tress *anagement Training

. #elping to select an appropriate form of external confidential support and

auditing existing support services.

&;


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St"ess +!'!,e&e't

Ho$ to Reduce6 ."eve't6 !'d Co.e $ith St"ess

+t may seem that thereJs nothing you can do about your stress level. The bills arenJt

going to stop coming, there will never be more hours in the day for all your errands,

and your career or family responsibilities will always be demanding. %ut you have a

lot more control than you might think. +n fact, the simple realiation that youJre in

control of your life is the foundation of stress management.

*anaging stress is all about taking charge= taking charge of your thoughts, your

emotions, your schedule, your environment, and the way you deal with problems. The

ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun

plus the resilience to hold up under pressure and meet challenges head on.

I' This A"tic#e:

• +dentify sources of stress

• Cook at how you cope with stress

• Avoid unnecessary stress

• Alter the situation

• Adapt to the stressor

• Accept the things you canJt change

• *ake time for fun and relaxation

• Adopt a healthy lifestyle

• -elated links

&@

http://helpguide.org/mental/stress_management_relief_coping.htm#identifyhttp://helpguide.org/mental/stress_management_relief_coping.htm#lookhttp://helpguide.org/mental/stress_management_relief_coping.htm#avoidhttp://helpguide.org/mental/stress_management_relief_coping.htm#alterhttp://helpguide.org/mental/stress_management_relief_coping.htm#adapthttp://helpguide.org/mental/stress_management_relief_coping.htm#accepthttp://helpguide.org/mental/stress_management_relief_coping.htm#maketimehttp://helpguide.org/mental/stress_management_relief_coping.htm#adopthttp://helpguide.org/mental/stress_management_relief_coping.htm#onlinehttp://helpguide.org/mental/stress_management_relief_coping.htm#identifyhttp://helpguide.org/mental/stress_management_relief_coping.htm#lookhttp://helpguide.org/mental/stress_management_relief_coping.htm#avoidhttp://helpguide.org/mental/stress_management_relief_coping.htm#alterhttp://helpguide.org/mental/stress_management_relief_coping.htm#adapthttp://helpguide.org/mental/stress_management_relief_coping.htm#accepthttp://helpguide.org/mental/stress_management_relief_coping.htm#maketimehttp://helpguide.org/mental/stress_management_relief_coping.htm#adopthttp://helpguide.org/mental/stress_management_relief_coping.htm#online


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Ide'tify the sou"ces of st"ess i' you" #ife

tress management starts with identifying the sources of stress in your life. This isnJt

as easy as it sounds. Eour true sources of stress arenJt always obvious, and itJs all tooeasy to overlook your own stress7inducing thoughts, feelings, and behaviors. ure,

you may know that youJre constantly worried about work deadlines. %ut maybe itJs

your procrastination, rather than the actual 2ob demands, that leads to deadline stress.

To identify your true sources of stress, look closely at your habits, attitude, and

excuses=

• Do you explain away stress as temporary 39+ 2ust have a million things going

on right now:4 even though you canJt remember the last time you took a

breatherK

• Do you define stress as an integral part of your work or home life 39Things are

always cray around here:4 or as a part of your personality 39+ have a lot of

nervous energy, thatJs all:4.

• Do you blame your stress on other people or outside events, or view it as

entirely normal and unexceptionalK

Intil you accept responsibility for the role you play in creating or maintaining it, your

stress level will remain outside your control.

St!"t ! st"ess jou"'!#

A stress 2ournal can help you identify the regular stressors in your life and the way

you deal with them. (ach time you feel stressed, keep track of it in your 2ournal. Asyou keep a daily log, you will begin to see patterns and common themes. "rite down=

• "hat caused your stress 3make a guess if youJre unsure4.

• #ow you felt, both physically and emotionally.

• #ow you acted in response.

• "hat you did to make yourself feel better.

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%oo !t ho$ you cu""e't#y co.e $ith st"ess

Think about the ways you currently manage and cope with stress in your life. Eour

stress 2ournal can help you identify them. Are your coping strategies healthy orunhealthy, helpful or unproductiveK Infortunately, many people cope with stress in

ways that compound the problem.

U'he!#thy $!ys of co.i', $ith st"ess

These coping strategies may temporarily reduce stress, but they cause more damage in

the long run=

• moking

• Drinking too much

• 5vereating or undereating

• Soning out for hours in front of the

T> or computer

• "ithdrawing from friends, family,

and activities

• Ising pills or drugs to relax

• leeping too much

• rocrastinating

• Filling up every minute of the day

to avoid facing problems

• Taking out your stress on others

3lashing out, angry outbursts,

physical violence4

%e!"'i', he!#thie" $!ys to &!'!,e st"ess

+f your methods of coping with stress arenJt contributing to your greater emotional

and physical health, itJs time to find healthier ones. There are many healthy ways to

manage and cope with stress, but they all re0uire change. Eou can either change the

situation or change your reaction. "hen deciding which option to choose, itJs helpful

to think of the four As= avoid, alter, adapt, or accept.

ince everyone has a uni0ue response to stress, there is no 9one sie fits all: solution

to managing it. )o single method works for everyone or in every situation, so

experiment with different techni0ues and strategies. Focus on what makes you feel

calm and in control.

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De!#i', $ith St"essfu# Situ!tio's: The Fou" ABs

Ch!',e the situ!tio':

• Avoid the stressor.

• Alter the stressor.

Ch!',e you" "e!ctio':

• Adapt to the stressor.

• Accept the stressor.

St"ess &!'!,e&e't st"!te,y : Avoid u''ecess!"y

st"ess

)ot all stress can be avoided, and itJs not healthy to avoid a situation that needs to be

addressed. Eou may be surprised, however, by the number of stressors in your life that

you can eliminate.

• %e!"' ho$ to s!y /'o2 Lnow your limits and stick to them. "hether in

your personal or professional life, refuse to accept added responsibilities when

youJre close to reaching them. Taking on more than you can handle is a

surefire recipe for stress.

• Avoid .eo.#e $ho st"ess you out +f someone consistently causes stress in

your life and you canJt turn the relationship around, limit the amount of time

you spend with that person or end the relationship entirely.

• T!e co't"o# of you" e'vi"o'&e't +f the evening news makes you anxious,

turn the T> off. +f trafficJs got you tense, take a longer but less7traveled route.

+f going to the market is an unpleasant chore, do your grocery shopping

online.

• Avoid hot=butto' to.ics +f you get upset over religion or politics, cross

them off your conversation list. +f you repeatedly argue about the same sub2ect

with the same people, stop bringing it up or excuse yourself when itJs the topic

of discussion.

• P!"e do$' you" to=do #ist Analye your schedule, responsibilities, and

daily tasks. +f youJve got too much on your plate, distinguish between the

9should: and the 9musts.: Drop tasks that arenJt truly necessary to the bottom

of the list or eliminate them entirely.

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St"ess &!'!,e&e't st"!te,y: A#te" the situ!tio'

+f you canJt avoid a stressful situation, try to alter it. Figure out what you can do to

change things so the problem doesnJt present itself in the future. 5ften, this involveschanging the way you communicate and operate in your daily life.

• E-."ess you" fee#i',s i'ste!d of bott#i', the& u. +f something or someone

is bothering you, communicate your concerns in an open and respectful way. +f

you donJt voice your feelings, resentment will build and the situation will

likely remain the same.

• 3e $i##i', to co&."o&ise "hen you ask someone to change their behavior,

be willing to do the same. +f you both are willing to bend at least a little, youJll

have a good chance of finding a happy middle ground.

• 3e &o"e !sse"tive DonJt take a backseat in your own life. Deal with

problems head on, doing your best to anticipate and prevent them. +f youJve

got an exam to study for and your chatty roommate 2ust got home, say up front

that you only have five minutes to talk.

• +!'!,e you" ti&e bette" oor time management can cause a lot of stress.

"hen youJre stretched too thin and running behind, itJs hard to stay calm and

focused. %ut if you plan ahead and make sure you donJt overextend yourself,

you can alter the amount of stress youJre under.

St"ess &!'!,e&e't st"!te,y: Ad!.t to the st"esso"

+f you canJt change the stressor, change yourself. Eou can adapt to stressful situations

and regain your sense of control by changing your expectations and attitude.

• Ref"!&e ."ob#e&s Try to view stressful situations from a more positive

perspective. -ather than fuming about a traffic 2am, look at it as an

opportunity to pause and regroup, listen to your favorite radio station, or en2oy

some alone time.

• %oo !t the bi, .ictu"e Take perspective of the stressful situation. Ask

yourself how important it will be in the long run. "ill it matter in a monthK A

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yearK +s it really worth getting upset overK +f the answer is no, focus your time

and energy elsewhere.

• Adjust you" st!'d!"ds erfectionism is a ma2or source of avoidable stress.

top setting yourself up for failure by demanding perfection. et reasonable

standards for yourself and others, and learn to be okay with 9good enough.:

• Focus o' the .ositive "hen stress is getting you down, take a moment to

reflect on all the things you appreciate in your life, including your own

positive 0ualities and gifts. This simple strategy can help you keep things in

perspective.

Adjusti', ou" Attitude

#ow you think can have a profound effect on your emotional and physical well7being.

(ach time you think a negative thought about yourself, your body reacts as if it were

in the throes of a tension7filled situation. +f you see good things about yourself, you

are more likely to feel good< the reverse is also true. (liminate words such as

Balways,B Bnever,B Bshould,B and Bmust.B These are telltale marks of self7defeating

thoughts.

St"ess &!'!,e&e't st"!te,y: Acce.t the thi',s you

c!'Bt ch!',e

ome sources of stress are unavoidable. Eou canJt prevent or change stressors such as

the death of a loved one, a serious illness, or a national recession. +n such cases, the

best way to cope with stress is to accept things as they are. Acceptance may be

difficult, but in the long run, itJs easier than railing against a situation you canJt

change.

• Do'Bt t"y to co't"o# the u'co't"o##!b#e *any things in life are beyond our

controlN particularly the behavior of other people. -ather than stressing out

over them, focus on the things you can control such as the way you choose to

react to problems.

• %oo fo" the u.side As the saying goes, 9"hat doesnJt kill us makes us

stronger.: "hen facing ma2or challenges, try to look at them as opportunities

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for personal growth. +f your own poor choices contributed to a stressful

situation, reflect on them and learn from your mistakes.

• Sh!"e you" fee#i',s Talk to a trusted friend or make an appointment with a

therapist. (xpressing what youJre going through can be very cathartic, even if

thereJs nothing you can do to alter the stressful situation.

• %e!"' to fo",ive Accept the fact that we live in an imperfect world and that

people make mistakes. Cet go of anger and resentments. Free yourself from

negative energy by forgiving and moving on.

St"ess &!'!,e&e't st"!te,y: +!e ti&e fo" fu' !'d

"e#!-!tio'

%eyond a take7charge approach and a positive attitude, you can reduce stress in your

life by nurturing yourself. +f you regularly make time for fun and relaxation, youJll be

in a better place to handle lifeJs stressors when they inevitably come.

He!#thy $!ys to "e#!- !'d "ech!",e

• Mo for a walk.

• pend time in nature.

• $all a good friend.

• weat out tension with a good

workout.

• "rite in your 2ournal.

• Take a long bath.

• Cight scented candles

• avor a warm cup of coffee or tea.

• lay with a pet.

• "ork in your garden.

• Met a massage.

• $url up with a good book.

• Cisten to music.

•

"atch a comedy

DonJt get so caught up in the hustle and bustle of life that you forget to take care of

your own needs. )urturing yourself is a necessity, not a luxury.

• Set !side "e#!-!tio' ti&e +nclude rest and relaxation in your daily schedule.

DonJt allow other obligations to encroach. This is your time to take a break

from all responsibilities and recharge your batteries.

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• Co''ect $ith othe"s pend time with positive people who enhance your life.

A strong support system will buffer you from the negative effects of stress.

• Do so&ethi', you e'joy eve"y d!y *ake time for leisure activities that

bring you 2oy, whether it be stargaing, playing the piano, or working on your

bike.

• ee. you" se'se of hu&o" This includes the ability to laugh at yourself. The

act of laughing helps your body fight stress in a number of ways.

%e!"' the "e#!-!tio' "es.o'se

Eou can control your stress levels with relaxation techni0ues that evoke the bodyJs

relaxation response, a state of restfulness that is the opposite of the stress response.

-egularly practicing these techni0ues will build your physical and emotional

resilience, heal your body, and boost your overall feelings of 2oy and e0uanimity.

Re!d St"ess Re#ief: Re#!-!tio' P"!ctices Th!t Reduce St"ess

St"ess &!'!,e&e't st"!te,y: Ado.t ! he!#thy #ifesty#e

Eou can increase your resistance to stress by strengthening your physical health.

• E-e"cise "e,u#!"#y hysical activity plays a key role in reducing and

preventing the effects of stress. *ake time for at least & minutes of exercise,

three times per week. )othing beats aerobic exercise for releasing pent7up

stress and tension.

• E!t ! he!#thy diet "ell7nourished bodies are better prepared to cope with

stress, so be mindful of what you eat. tart your day right with breakfast, andkeep your energy up and your mind clear with balanced, nutritious meals

throughout the day.

• Reduce c!ffei'e !'d su,!" The temporary BhighsB caffeine and sugar

provide often end in with a crash in mood and energy. %y reducing the amount

of coffee, soft drinks, chocolate, and sugar snacks in your diet, youJll feel

more relaxed and youJll sleep better.

•

Avoid !#coho#6 ci,!"ettes6 !'d d"u,s elf7medicating with alcohol or drugsmay provide an easy escape from stress, but the relief is only temporary. DonJt

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47/83

avoid or mask the issue at hand< deal with problems head on and with a clear

mind.

• 8et e'ou,h s#ee. Ade0uate sleep fuels your mind, as well as your body.

Feeling tired will increase your stress because it may cause you to think

irrationally.

To Ove"co&e the St"ess:

"hether you like it or not, stress is part of our life. As long as youre still alive and

kicking, there is time that youll experience stress. *any people deal with stress

without first trying to find out the root cause. They resort to medications which will

only lead to temporary solution and the problems will return once the effect of the

medication has ended. To get rid of stress permanently, we need to find out what

started it in the first place.

ersonal stress management is about understanding, learning and developing a

personal skill7set and techni0ues to deal with your stress. 5f course it involves

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seeking helps from other people but ultimately it will depend on yourself to find your

own ways to cope with your daily stress.

#ere are some personal stress management techni0ues you can use to overcome your

stress=

+dentify Eour tressors

tress doesnt happen in a vacuum. +ts being initiated both externally and internally,

things that come at you from the environment, things that bug your body and things

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that menace your mind. These things are called stressors. For example, a scenario or

events in your life that will affect your emotional, mental and physical faculties in a

negative way.

The first step in developing your personal stress management is to identify what are

your stressors and how they can affect your life. *ost often, stress starts off with the

mind, then branches off and affects your emotions, and if left uncontrolled will then

begins to take its toll on your body.

Do not allow stress to get bottled up your emotions, find ways to release it. 5ne

effective techni0ue is to write down those stressors or problems that are bothering

you, then review them one by one and see how you can overcome it. eek help andtalk with a close friend or a family member about your problems is a very effective

way to deal with your stress. o, take some time off to reflect on what problems in

your life that are stressing you out.

#ave $ourage To Face Eour roblems

)ow that youve identified your problems or stressors, you need to have a courage to

face them head on and find the solutions. This is the only approach that can overcome

your stress permanently. -esorting to medications will only give you a temporary

solution.

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As mentioned, stress is part of our life whether you like it or not, so youre going to

have to deal with it. The only 0uestion is howK Eou can either allow stress to control

and ruin your life, or you can learn to laugh and roll with the punches. -ecogniing

your stressors and having the courage to face it head on can help you attain new levels

of mental and physical toughness.

-elax and try to keep your mind on the positive aspects of l

Documents

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