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