stress management among graduates

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Stress management amongst graduates

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STRESS MANAGEMENT AMONG GRADUATES

SUBMITTED TO:

UNIVERSITY OF MUMBAI

SUBMITTED BY:

NAMES OF GROUP MEMBERS :

ROLL NOS:

RO!E""E DESA

#$

A"VIN MENDES

#%

SAVIO D&SI"VA''

(RETTYROSE D&ABREO

')

NATAS!A DIAS

1)

(RO*ET GUIDE:

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(ROF+S!I"(A (ES,ANI

2#1#-2#11

NAMES OF GROUP MEMBERS :

ROLL NOS:

RO!E""E DESA

#$

A"VIN MENDES

#%

SAVIO D&SI"VA

''

(RETTYROSE D&ABREO')

NATAS!A DIAS

1)

.


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ACKNOWLEDGEMENT:

Our group sincerely acknowledges the courtesy extended

to us by Prof. SHILPA PESWANIfor her valuable assistance

and guidance for our project. Needless to say that without her

assistance and guidance it would not have been possible to bring

out the project in the present form.

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E/EUTIVE SUMMARY:

The stages involved in managing stress are:

1. recognising the symptoms of stress

2. identifying the causes

3. taking action to address the causes and thereby reduce the

symptoms

4. Where necessary, taking interim steps to relieve the symptoms

until the underlying causes have been addressed.

To build a foundation of Truth ithin our on consciousness

maintaining ethics, integrity and happiness under all circumstances

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INDE/

Sr+No+ To0s

(ageNo+

1 Introduton 31+1 Need O4 Stud5 1#1+2 O67et8es 1%

2 De9ne Stress 1.2+1 Eets O4 Stress 1)2+2 Understandng Stress 222+% auses O4 Stress 2%

2+. T50es O4 Stress 2)2+' Fats A6out Stress 23

%Meanng O4 StressManagement 2$

%+1 Bene9ts O4 Stress %1

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Management

%+2Stress AmongstGraduates %'

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Soures O4 StressAmongst o


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The effects of human activity on natural ecosystems have

increased the risk of e&tinction for many animal and plant populations.

uman activities have caused an increase in stochastic fluctuations in

population si-es, changed the interactions beteen predators and their

prey and led to changes in the genetic structure ithin and beteen

populations.

'any people dont think about stress management unless theyre already

on the verge of burnout. With our busy lives, it doesnt alays seem

obviously important to take on the practice of stress management before

a orn/out body or an overly ta&ed psyche force the issue. oever,

developing healthy stress relieving habits really does pay off in the long

run. 0ot only does a regular stress management practice stave off the

negative effects of stress, but it can also bring positive outcomes likeincreased productivity, better health and more happiness in general

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1.1

NEED OF STUDY

)n the past decade, the nes headlines have definitely made it clear that

the need for stress management should be one of the top agendas in

modern day society.

iving today is a lot tougher than it as even in the days of the great

depression. )nsomnia is groing in leaps and bounds.

Today stress management is important in everyone"s lives. )t"s necessary

for long happy lives ith less trouble that ill come about. There are

many ays to deal ith stress ranging from the dealing ith the causes

of stress to simply burning off its effects.

good place to start in planning your on stress management ould be

finding the roots of your stress. )t can come from physical e&ertion and

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mental strain as ell. We all have these things in our everyday life. )ts

effects on our overall being can vary dramatically from others

e&periences. or that reason your needs in stress management may

indeed differ from theirs as ell.

ealing ith the sources of stress is best hen possible. (ften these are

the things e dell and over orry about. mong them are finances,

family planning, balancing ork5home, and often dealing ith others

over e&pectations. good place to start in stress management is to focus

on hat your limitations are. While it may seem at times you can move

mountains* don"t forget after the move you ill need a lot of rest.

!etting boundaries on others e&pectations can help take the orry don,

and at the same time you ill see that productive outcomes can be seen

early on. !ometimes you have to say no. 6eep things that directly affect

you, your home and 7ob in mind hen considering things outside of

these. !ometimes better focus in these areas and ork balancing can

help you deal ith outside stresses better even to the e&tent of

prevention. This can be one of the most important aspects of stress

management.

n important part of stress management is rela&ation. )t"s a necessity

along ith good e&ercise and diet. The three ork together for the best

physical fitness and definitely for peace of mind in life. )f you don"t have

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all three in your life, no is a great time to start. 8ou ill feel better, and

find that life goes along a lot better.

9eyond fi&ing the stress sources, you can find many resources in the

area of stress management. mong the many sources to look for are self/

help, physical fitness, alternative medicine, improved communication

skills, and even the local gym. 8elling somehere aay from everything

and even acupuncture aren"t unheard of either as effective methods of

stress management.

good place to begin looking is here you are right no. 8ou ill find

a better understanding of stress, and no doubt invaluable information

about stress management. )t"s definitely orth a careful look.

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1.2

OBJECTIVES

To identify the students stressed.

To assess their problems.

To assess their ualities including the vulnerability to stress.

To provide all details about stress.

To teach them stress reduction techniues suitable to him.

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2.0

DEFINE STRESS

The ord stressis derived from the atin ord ;stringi;, hich means,

;to be dran tight;. !tress can be defined as follos:

Definition of Stress:

)n medical terms stress is described as, "a physical or psychological

stimulus that can produce mental tension or physiological reactions that

may lead to illness."When you are under stress, your adrenal gland

releases corticosteroids, hich are converted to cortisol in the blood

stream.


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Another Definition of Stress

ccording to =ichard ! a-arus, stress is a feeling e&perienced hen a

person thinks that "the demands exceed the personal and social

resources the individual is able to mobilize."

8our body tries to ad7ust to different circumstances or continually

changing environment around you. )n this process, the body is put to

e&tra ork resulting in ;ear and tear;. )n other ords, your body is

stressed. !tress disturbs the body"s normal ay of functioning.

'ost of us e&perience stress at one time or another. Without stress, there

ould be no life. oever, e&cessive or prolonged stress can be

harmful. !tress is uniue and personal. situation may be stressful for

someone but the same situation may be challenging for others. or

e&ample, arranging a orld level symposium may be challenging for one

person but stressful to another. !ome persons have habit of orrying

unnecessarily.

!tress is not alays necessarily harmful. ans !elye said in 1#$>,

"stress 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."!tress can

be therefore negative, positive or neutral. ?assing in an e&amination can

be 7ust stressful as failing.

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!ometime e kno in advance that doing a certain thing ill be

stressful, but e are illing to doing that. or e&ample, hile planning a

vacation to a hill station you kno that it ould be stressful at certain

times. 9ut you are illing to face those challenges.

?eople often ork ell under certain stress leading to increased

productivity. 'any times you do not kno in advance and the stress

periods may be sudden. The situation may not be under your control.

Too much stress is harmful. 8ou should kno your level of stress that

allos you to perform optimally in your life.

2.1

EFFECTS OF STRESS

The long term and short term effects of stress on the body manifest itself

irrespective of the age groups. When the trigger is repetitive, prolonged

or unanticipated, then it becomes pathological. The effects of stress

affect not only man, but also animals. This article thros light on:

What are the functional ad7ustments hich are responsible for the

short term effects of stress+

What are the symptoms of post Traumatic !tress isorder+

1)


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Will misunderstanding ith the spouse result in stress+

!tress is a normal physiological response of the body to hostile

environment. The effects of stress affect not only man, but also animals.

!tress can affect children, adolescents and adults. Though the stress

factor may be different in different age groups, the outcome is more or

less the same. The effects of stress on the body can be categori-ed into

short term and long term effects irrespective of the age groups. When the

trigger is repetitive, prolonged or unanticipated, then it becomes

pathological. The immediate, transient or the short term effects are the

normal physiological responses hereas the delayed, persisting or the

long term effects of stress are the pathological responses.

S=ort Term Eets o4 Stress

When a person encounters a threat, his body gets geared up to handle it

by the "ight or flight" response. uring this response certain functional

ad7ustments occur in the body. These changes persist till the threat

e&ists. When the threat no longer e&ists, the body returns to normal.

These immediate, transient effects are the short term effects of stress.This is a physiological response seen in all persons e&posed to stress.The

fe functional ad7ustments hich are responsible for the short term

effects are

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iversion of the blood from less vital to more vital organs.

)ncrease in the heart rate to supply more blood uickly.

)ncrease in the blood pressure to supply blood efficiently.

)ncrease in the respiratory rate to get more o&ygen from the

atmosphere.

9reakdon of glycogen stores in liver and muscle to get more

glucose.

ormation of more glucose from non carbohydrate substances.

These functional ad7ustments responsible for the stress effects on the

body, manifest themselves ith an array of signs and symptoms hich

include

?alpitation


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lushing and feeling of armth

9reathlessness

ry mouth ith difficulty in speaking and salloing

bdominal discomfort

ggravation of ?eptic @lcer

oose stools

)ncreased blood glucose levels.

eadache, back ache and neck pain

epletion of energy stores

lare up of diseases like ec-ema, psoriasis, arthritis

ifficulty in concentrating

'emory disturbances

!leeplessness

ecreased se&ual drive

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oss of appetite

n&iety

epression

(utbursts of anger

We can take the e&ample of a guy appearing for a competitive e&am for

a 7ob. When he has to study a lot, if he is not able to cover all the topics

or if he finds the topics very tough, then preparation for the e&ams acts

as a trigger for stress. The affected person undergoes either some or all

of the above mentioned symptoms ith their severity based on his

susceptibility.

)f he is able to complete all the topics and if he is able to understand

hat he studies, then the trigger is gone and he is relieved of the

physical effects stress and his body returns to normal state.nother

e&ample is the stress caused by over/e&ercise. )t is better to get some

guidance before you do any e&ercise. or e&ample, you can go through

sites like to get info on si&/pack e&ercises.

"ong Term Eets o4 stress

When the stress factor is persistent or repetitive, the body keeps

secreting the stress hormones and their blood levels remain continuously

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at a higher level and hence the associated functional ad7ustments. The

body no e&periences stress ith e&tra burden due to the side effects of

the persistently high stress hormones. !ome irreversible physiological

damages of the brain and related stress physical symptomslike organ

damage are caused by these substances. The manifestations could be


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)schemic 9oel disease like


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mnesia of certain aspects of the stressful event

)nability to e&perience pleasure

)solation

=educed interest in activities

!leeplessness

gitation

2.2

UNDERSTANDING STRESS

2%


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2.3CAUSES OF STRESS

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Whenever our body feels something not favorable, then it tries to defend

itself. )f this situation continues for a long time, then our body is

orking overtime.

There are several causes of stress. or e&ample, you are under stress

hen you are orried about something, orried about your children,

orried about the illness of your father, orried about your 7ob security,

or orried about your loans or similar things.

8ou may be under stress due to several causes. ook at the folloing

causes of stress.

1. Causes of Stress at Home

o eath of spouse, family, near relative or friend.

o )n7ury or illness of any family member.

o 'arriage of self or son or daughter or brother or sister.

o !eparation or divorce from partner.

o ?regnancy or birth of a ne baby.

o


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o yperactive children.

o !e&ual molestation.

o rgument or heated conversations ith spouse, family

members or friends or neighbors.

o 0ot sufficient money to meet out daily e&penses or

une&pected e&penditure.

o 0ot sufficient money to raise your standard of living.

o oss of money in burglary, pick/pocketed or share market.

o 'oving house.

o


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o !upport you receive from your boss, colleagues and 7uniors.

o A&cessive ork pressure.

o To meet out deadlines.

o To give ne results.

o To produce ne publications if you are in research area.

o Working overtime and on holidays.

o 0e ork hours.

o ?romotion or you have not been promoted or your 7unior has

superseded you.

o rgument or heated conversations ith co/orkers or boss.

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3. Other Causes of Stress

o ear, intermittent or continuous.

o Threats: physical threats, social threats, financial threat, other

threats.

o @ncertainty.

o ack of sleep.

o !omebody misunderstands you.

o !etback to your position in society.

2.4

TYPES OF STRESS:

Three types of stress may be distinguished:

1. Acute stress

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cute stress is usually for short time and may be due to ork

pressure, meeting deadlines pressure or minor accident, over

e&ertion, increased physical activity, searching something but you

misplaced it, or similar things.

Symptoms of this type of tension are headaches, back pain,

stomach problems, rapid heartbeat, muscle aches or body pain.

2. Acute Stress

cute stress is common in people ho take too many

responsibilities and are overloaded or overorked, disorgani-ed,

alays in a hurry and never in time. These people are generally in

positions of importance at their orkplace and stressful lifestyle is

inherent in them.

Symptomsof this type of stress are prolonged tension headaches,

hypertension , migraines, chest pain and heart disease.

3. Chronic Stress

This type of stress is the most serious of all the 3 stress types.


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families and marriages, chronic illness and successive failures in

life. ?eople suffering from this type of stress get used to it and may

even not reali-e that they are under chronic stress. )t is very

harmful to their health.

2.5

FACTS ABOUT STRESS:

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3.0

MEANING OF STRESS MANAGEMENT

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@nderstanding the core factors in producing stress takes you closer to

eliminating it. 9ut since the most common conception of stress takes

into account something e all kno, then the definition of stress

management should be obvious / e&cept that it isn"t.

We define it as our conscious knoledge of things that effect stress and

the methods to divest stress harmlessly out of our body system. )t is also

a set of techniues that professionals do to help us in coping ith

various kinds of stress. urthermore, e can also say that it is an

euipping of knoledge, a conditioning, or a change of a lifestyle that

allos only the most minimum instances here stress can actually set in.

the definition of stress management is a system that is aimed to reduce

stress and5or facilitate the person to cope ith these instances. 9ecause

stress falls into a comple& assortment of emotions and sources of them

are even more profuse, the definition of stress management has become

so broad, but all of them are aimed to relieve stress and divert these

energies elsehere harmless, and sometimes, even productive. ll in all,

the definition of stress management falls into three categories: action

oriented stress management, emotionally oriented stress management,

and acceptance oriented stress management

!tress management involves controlling and reducing the tension that

occurs in stressful situations by making emotional and physical changes.

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The degree of stress and the desire to make the changes ill determine

ho much change takes place.

3.1

BENEFITS OF STRESS MANAGEMENT

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'any people dont think about stress management unless theyre already

on the verge of burnout. With our busy lives, it doesnt alays seem

obviously important to take on the practice of stress management before

a orn/out body or an overly ta&ed psyche force the issue. oever,

developing healthy stress relieving habits really does pay off in the long

run. 0ot only does a regular stress management practice stave off the

negative effects of stress, but it can also bring positive outcomes like

increased productivity, better health and more happiness in general. The

folloing are some reasons hy:

Your Health: A&cessive stress really can lead to poor health

outcomes, from relatively minor things like headaches and digestion

problems in the short run to ma7or conditions like heart disease, high

blood pressure and stroke after years of unmanaged stress. Beres a

more complete list of stress related health problems, and a more

detailed description of ho stress affects your health.C

Your Looks: 'any stress relievers can also make you healthier and

even more attractive. or e&ample, taking care of your body by

getting enough sleepcan make you more productive and healthier,

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and can help you better manage stress, as ell as staving off dark

circles under the eyes and a poor comple&ion. lso, eating rightcan

keep your blood sugar levels even, keeping your emotions in check

and making you more resilient to stress, as ell as helping you stay in

your Dskinny 7eans or favorite tee/shirts from college. Eetting regular

e&ercisecan help you blo off steam hen youre frustrated and keep

your body fit and toned.

Increased Productiity: !imply put, hen youre not stressed, you

can be more productive because youre more focused. Therefore, it

really pays to keep stress to a minimum.


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Your Happiness: !ome stress relief practices 7ust bring more 7oy. )f

you ant to en7oy life more, youll ant to adopt some of these stress

relievers, and the fun ill come more easily.


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?utting in the effort to learn effective strategies for stress relief and lo/

stress living ill pay off in the long run. 9ecause of this, stress

management is among the most important sub7ects to learn

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!tress is basically defined as an applied force or system of forces that

tends to strain or deform a body. )t is usually caused by something that is

out of the ordinary from everyday life, things like tests, family problems

and loss of 7ob. Today students have a lot of stress because of a lot of

different reasons. There are many things that cause stress for college

students* school/related issues, relationships, and peer pressure.

(ne of the main causes of stress is adapting to the ne life hich e

have suddenly landed in. or me it is the first time that ) have lived

outside the nurturing and protective security of the family unit. 'y

parents used to provide for me materially and used to set don

boundaries on ho to live. This no longer applies in college and one of

the first tasks that ) should undertake is to find an identity and

effectively test the rules that ere set out by my parents. The uncertainty

and lack of identity is a common cause of stress for me.

!chool/related issues also cause stress for students these days. )t can be

caused by them doing so badly in college that they gave up all hope of

doing something orthhile ith their lives, or it could be caused by

7ust not living up to their on standards. !tress also creates the ay

people deal ith things like smoking and drinking, hich are orse

ays of dealing ith stress. ) think that these are some of the most

common ays to deal ith it. or e&ample, one of my friends likes to go

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out and drink hen he feels stressed about doing badly on a test or

paper.

nother cause of college stress is relationships. =elationship stress can

be caused by not living up to their partner"s e&pectation or 7ust plainly by

breaking up ith someone that they really did care for. lso, it can be

caused by an individual liking someone a lot and the finding that feeling

is not mutual. ll of these aspects can cause students to feel like they are

in ay over their heads. 'ost students use alcohol, tobacco, or drugs to

relieve stress. That"s hy for some college students stress makes them

sick and their immune system gets run don.

'oreover, the cause of the stress is peer pressure. ?eer pressure is hen

;friends; persuade you to doing something that you do not ant to do.

9ut maybe you ant to do it, and you 7ust don"t have the courage to do it

and your friends talk you into it. ?eer ?ressure can be broken don into

to areas* good peer pressure and bad peer pressure. 9ad peer pressure

is being coerced into doing something that you didn"t ant to do because

your friends said that you should. riends have a tendency to think that

they kno hat is best for you, and if your friends are like some of ours,

they alays offer their opinion hether it is anted or not. 'any

students are vulnerable to bad peer/pressure because they are afraid of

being re7ected, losing friends, being teased and they don"t kno ho to

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say ;0(;. !ome students don"t think about the conseuences and they

can"t e&plain hy they are not interested that"s hy peer/pressure can

cause stress.

)n my opinion, to overcome stress e need to balance academic

demands and the social demands of college. !ociali-ing and being

surrounded by positive people is an important aspect of overcoming

stress. )t helps to have real supportive people that you like a lot in your

life ho ant you to succeed, especially during finals. There are several

strategies that ill help us to cope ith stressful situations. irst, e

have to learn to manage our time isely. !econd, e have to set

priorities and make the most of our opportunities as a student. ast, e

have to learn to say ;0(;.

fter all, college students have a lot of stress. There"s no denying it, but

college is hat e make of it. )f e stay focused and balance our life,

e"ll feel much more rela&ed and healthier hen it"s time to ear our

cap and gon. 0o, that"s an achievement e have earned for lifeF

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3.3

SOURCES OF STRESS AMONGST COLLEGE

STUDENTS

9y !00(0 A. =(!!, 9=A8


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The !tudent !tress !urvey B!!!C as used to determine the ma7or

sources of stress among college students. The scale consisted of 4%

potentially stressful situations. The scale addressed interpersonal,

intrapersonal, academic, and environmental sources of stress. The items

in the scale ere also classified as either daily hassles or ma7or life

events. ?articipants ere 1%% students at a mid/si-ed, 'idestern

university and varied in year in school, age, gender, and ma7or. (verall,

daily hassles ere reported more often than ma7or life events, ith

intrapersonal sources of stress being the most freuently reported source.

The top five sources of stress ere* change in sleeping habits,

vacations5breaks, change in eating habits, increased ork load, and ne

responsibilities. The findings from this study may be further used to

e&amine hich sources of stress cause the highest levels of stress among

college students, and may be helpful in creating stress management

programs.


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beteen stressors and the individual"s perception and reaction to those

stressors B=omano, 1##2C. The amount of stress e&perienced may be

influenced by the individual"s ability to effectively cope ith stressful

events and situations B"Hurilla I !heedy, 1##1C. )f stress is not dealt

ith effectively, feelings of loneliness and nervousness, as ell as

sleeplessness and e&cessive orrying may result BWright, 1#>JC. )t is

important that stress intervention programs be designed to address stress

of college students. oever, in order to design an effective

intervention, the stressors specific to college students must be

determined BWright, 1#>JC.

The dynamic relationship beteen the person and environment in stress

perception and reaction is especially magnified in college students. The

problems and situations encountered by college students may differ from

those faced by their nonstudent peers Birsch I Allis, 1##>C. The

environment in hich college students live is uite different. While 7obs

outside of the university setting involve their on sources of stress, such

as evaluation by superiors and striving for goals, the continuous

evaluation that college students are sub7ected to, such as eekly tests

and papers, is one hich is not often seen by non/students BWright,

1#>4C. The pressure to earn good grades and to earn a degree is very

high Birsch I Allis, 1##>C. Aarning high grades is not the only source

of stress for college students. (ther potential sources of stress include

e&cessive homeork, unclear assignments, and uncomfortable

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classrooms B6ohn I ra-er, 1#K>C. )n addition to academic

reuirements, relations ith faculty members and time pressures may

also be sources of stress B!gan/JC.

ssessment of stress levels in college students is a topic often e&amined

by researchers. or e&ample, Tobes and C created the


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this study as to determine hat sources of stress are the most prevalent

among college students, and to e&amine the nature of these stressors.

!tress is an integral part of life, especially for a college student. )n fact,

not all stress is bad. Those times hen a little stress nudges you to

become more alert and aare of your surroundings, or causes you to

take more time ith a course pro7ect, can be beneficial. When you

recogni-e that the stress is detrimental to your life, you need to take

action. There are a number of techniues to help college students

minimi-e the stressthey are feeling. 'anaging stress ill help you cope

ith the daily pressures of college and give you more time and energy to

en7oy your college e&perience.

#$-

&(CH*I.,(S O/ )A*A+I*+ S&'(SS

Time management:


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beteen courseork, ma7or pro7ects, studying, sociali-ing, and a 7ob is a

daunting task. actor in a relationship and sleep, and it"s easy to

understand ho the ability to manage time isely is a big factor in

reducing stress. T)?!: @se a notebook, planner or a softare program to

help you keep track of due dates, ork schedules, etc. earn to plan

ahead and avoid procrastination.

Eoals: Eoal setting may sound like the opposite of stress management,

but it isn"t. With realistic goals, you ill have something concrete to

ork toard and the light at the end of the tunnel can be seen. T)?!:

'ake sure your goals are realistic. !et many smaller goals, like steps

toard the large goal. or e&ample, the final pro7ect for a course might

include steps such as research, outlining, riting, proofing, reriting,

and final draft.

?riorities: This is another stress management techniue that, hen done

correctly, ill be a help, not a hindrance, to stress management.


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the corner booth at a near/by diner, a patch of grass by the lake, or that

comfy/looking chair at the local bookstore. Averyone needs a fe

minutes alone, hether to think ithout interruption or 7ust en7oy the

uiet. T)?: )f you can"t get aay from the dorm or campus, consider the

shoer during an off/peak moment. s a bonus, you can sing to your

heart"s content and no one ill be the iserF

e&ercise, 0utrition and !leep: These are basic needs and aren"t really

techniues, but they"re important enough to mention. healthy life as a

college student reuires that first techniue above to pull off. )f managed

right, you should be able to fit in 3% minutes of e&ercise Bat least 3 or 4

times per eekC, get yourself to the cafeteria for 3 suares a day Bor 2C,

and get J or K hours of sleep.


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them out also. They are probably feeling stressed too. 8ou may even be

able to help each other de/stress by doing something fun together.

diary or 7ournal: This may not appeal to everyone and may seem like

more ork than it"s orth to others, but for those ho en7oy riting, this

is another ay to cope ith the stress of college life. ike talking to a

friend, getting your thoughts don on paper Bor in your computerC puts

those feelings here you can e&amine them and ork on a strategy to

manage your stress.

'oney management: 'ost college students are broke. 8ou are not alone.

9ut learning ho to budget your money, spend isely, and pay your bills

on time is important on to counts. (ne, it"s necessary for your survival,

and to, good money management can loer your stresslevel. 8ou ill

certainly have less stress if your checking account isn"t running in the

negative. T)?:


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favorite place Bsuch as a beachC, and imagining the sounds, sights,

te&tures and tastes of that place, ill encourage your body to let go of

some stress. (ther rela&ation techniues are: ?'= B?rogressive 'uscle

=ela&ation,C meditation, yoga. T)?: eep breathing can be done

anyhere. Try it right before an e&am. While your fello students scan

their notes, sit back, close your eyes, and take some uiet deep breaths.

0o uick solutions: Tobacco and alcohol are tempting hen you"re

stressed/out. The cigarette or bottle of beer may temporarily uiet don

your stress, but the feeling on"t last. on"t use these or other drugs as a

coping tool. earn to manage your stress ithout them. )f you can"t, then

seek help.


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are even better. Eive your brain a chance to rest and recuperate. Eo out

dancing, catch a movie, crank up your tunes and chill, plan a get

together ith pi--a and cards, or hatever. ave funF

ast, but certainly not least, @EF 8ou"ve heard the e&pression

;aughter is the best medicine.; )t"s true. aughter is one of the best

stress/busters there is.


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3.5

STRESS RELIEF PLAN

o To evelop a !tress =elief ?lan That Works

While the bodys physiological stress responseGthe fight or flight

responseGis virtually universal, the ay that stress impacts us is as

uniue to each individual as the events that cause us stress in the first

place. !imply put, e all respond to stressful events in our on ay, and

'1
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our responses to stress affect us in ays that are uniue as ell. Why is

this+

Stress &ri00ers

Were all affected differently by lifes events. While e&treme events like

a physical attack by a violent stranger or the diagnosis of a serious

illnessproduce a strong stress response in virtually everyone, many

everyday events on the 7ob or at home ill be e&perienced as stressful by

some and e&citing, challenging, or even e&hilarating by others. What

accounts for these differences+

Stress 'esponse Differences

o e respond to stress can alter the impact that stress has on us.

While some people ill deal ith a stressful day by hitting the gym or

hugging their children, other people may drink to e&cess or lash out at

others. dditionally, some people find stress to be a minor

inconvenience hile others are completely overhelmed. ealing ith

stress in a healthier ay tends to create resilience, of course* ineffective

coping can increase the negative effects of stress. What accounts for the

different ays people deal ith stress+

Physiolo0ical /actors

'2
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Must like some people are 7ust born more emotionally reactive, some

have a more sensitive physiology, and find that stress impacts their

blood pressure, induces headaches, or causes other physical responses.

ikeise, the ay you care for your body in terms of healthy diet,

uality sleep, and regular e&erciseGor lack thereofGcan impact your

reactivity to stress.

Copin0 &echni1ues

We all have our different ays of coping ith stress, and some of

these techniues are healthier and more beneficial than others. )f you

find that yourself using alcohol, emotional eating, or responding to

stress in other less/than/healthy ays, its time to find ne ays of

reducing stress. (ver time, theyll become automatic, and ill replace

your more unhealthy responses.

Learned 2ehaior

o e respond to the stress in our lives is shaped by our early

e&periences and cemented over time. (ur habits play a role as ell.

Those ith healthy habitstend to handle stress more effectively.

Protectie /actors

'%
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-$3

'(CO))(*DA&IO*S

olloing are the stress reduction tips that ill tell you ho to relieve

stress.

1. &ake deep 4reath for instant stress relief

9reathe deeply sloly and e&hale out sloly. eep breath helps you

get plenty of o&ygen and may give you instant stress relief. or better

results, as you breathe out, speak ;rel/a/a/a/a/a/&; in your mind very

sloly. 8ou can speak anything like 1/2/3/4/$ or (m or $/4/3/2/1 or

''


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any Eod. o it 1% times, you ill feel stress relief immediately. !lo

and deep breathing ill bring your heart rate back to normal and ill

reduce your muscle tension. 8ou can do it at any place, any time* on

your desk, on your bed, hile sitting, in a ueue, on your computer

chair, in office, in toilet, etc. This stress management techniue is

very effective.Make it a habit to do it ! times daily.

ollo the rela&ation and meditation techniuesto get relief from

stress.

9reathing guru ndre Weil, ' clinical ?rofessor of medicine at

the @niversity of ri-ona gives the folloing techniue of

breathing to relieve stress.

1. !it ith your back straight.

2. ?lace the tip of your tongue against the ridge 7ust behind your

front teeth.

3. )nhale through your nose ith your mouth closed to a mental

count of four. old your breath for a count of seven.

4. A&hale completely through your mouth, making a hoosh

sound to a count of eight.

$. )nhale again and repeat the e&ercise three times for a total of

four breaths.

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)f you have trouble holding your breath, speed up but stick to the

four/seven/eight count. ?ractice tice a day, but don+t do more

than four breaths at a time for the first month* later you can ork

up to eight breaths. 8ou may feel a little light/headed, but it ill

pass.

2. 2e or0ani5ed$ )ana0e time

(ne of the main causes of stress is poor time management. )f you are

organi-ed, you can manage things in proper ays ithout putting

pressure on you. ?lan ahead. 'ake a schedule for the day, eek and

month. )nclude time for stress reduction as a part of your schedule.

3. 6no7 your stressors

etermine hat events distress you. Try to avoid, eliminate or reduce

these stressors, if possible. etermine ho your body responds to the

stress. !ee if you can reduce the intensity of your stressors. ?lan your

strategies to overcome these stressors. =emove your cause of stress or

orries. )f the reason is your office, discuss the problem ith your

';


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colleagues and seniors. on"t keep the problem ith you.


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7ogging, simming, cycling, dancing, playing table tennis, moing

grass, playing ith your dog or cat, or similar activities. !uch

activities can relieve your tension. A&ercising ith stress ballsis good

stress reduction techniue.

>. (at healthy food

Aat healthy nutritious food daily.

?runes are high in magnesium hich releases happy hormones such

as serotonin and can help reduce stress. o not skip meals. void

smoking, caffeine and other stimulants. lays get enough sleep.

'aintain your sleep times. ealthy eating and adeuate sleep fuels

your mind and body to cope ith stress.

Aromatherapy 8 Stress

'any floers have calming effects on the central nervous system,

thereby relieving you of stress and increasing concentration levels.

!ome of these are also helpful in loss of memory, an&iety,

creativity and lethargy. !ome of the aroma oils that ork best to

relieve stress include avender oil, 0eroli oil, Eeranium oil, 9asil

oil, ennel !eet (il, =osemary oil

?ut 1 or 2 drops of one essential oil, avender oil, ennel !eet

'$
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(il, =osemary oil, etc on a cotton bud or tissue paper and place it

near you.

Warning from r. 0aresh rora from


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#. Lau0hter therapyis the 4est for stress"augh heartily ith your

friends or family members. =ead 7okes on the internet or from books.

1%. Hu00in0 is 0ood for stress relief$

Eive a good hug to your beloved one* to your spouse, children grand

children or pet. This melts aay your stress.

11. 6no7 your capa4ilities 8 limits

8ou should be aare of your capabilities and limits. )f a problem is

beyond your control, don"t try to do it. o not ant the things to

happen your ay that are not in your control. ma7or cause of stress

is to control events on hom you have little or no poer.

lso do not think that you are alays right and you are the supreme.

nd do not think that other people also think your ay. 8our ay of

thinking may not alays be right. iscuss the things in a friendly

manner or in a compromising ay. This ill definitely reduce your

stress.

)1
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12. *e0atie thinkin0 does not help

0egative thinking never pays. o not think that the hole orld is

against you and all the people are making a conspiracy against y

$3

CO*CL,SIO*S

!tress is inevitable, but it doesn"t have to make you tense, irritable,

upset, and unhappy. 8ou have the choice to EAT 9ATTA= or 9)TTA=.

)2


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9e productive, EAT 9ATTA=F 'ake the commitment to manage

stress and enhance your health and happiness

Welcome to the final part of eliminating stress and an&iety in your life.

TA=A )! 0( W8 to completely eliminate stress from your life. What

you can do is to learn ho to make that stress ork (= you.

!tress management isn"t as difficult as it might actually seem. oever,

e can"t emphasi-e this ne&t point enough. )f you think you have too

much stress in your life, it may be helpful to talk ith your doctor,

spiritual advisor, or local mental health association. 9ecause reactions to

stress can be a factor in depression, an&iety and other disorders, they

may suggest that you visit ith a psychiatrist, psychologist, social

orker, or other ualified counselor.

We don"t ant to present ourselves as medical professionals. ll e

ant to do is give you some tools to implement in your life to help you

better cope ith those things that make us overhelmed and feel out of

control.

8ou may also ant to look into time management tools in order to get

rid of some of your stressors. When e feel like e don"t have enough

time to do the things that need to be done, that creates more stress and

can lead to an&iety hich, believe me, you don"t ant to haveF

)%


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!tress management tips are simple cost effective methods to effectively

check stress. They can be practiced anyhere and at anytime. Well,

almostF

)f you feel you are in need of help, do not hesitate. 8ou might not be

correct alays. The cause of your stress might be for no reason at all.

9ut it might be physical in its roots. !omeone else might be able to solve

it easily. @nderstand your limitations and it can relieve stress to a large

e&tent.

!tress is a normal part of life. )n small uantities, stress is good // it can

motivate you and help you be more productive. oever, too much

stress, or a strong response to stress, is harmful.

)t can set you up for general poor health as ell as specific physical or

psychological illnesses like infection, heart disease, or depression.

?ersistent and unrelenting stress often leads to an&iety and unhealthy

behaviors like overeating and abuse of alcohol or drugs.

Must like causes of stress differ from person to person, hat relieves

stress is not the same for everyone. )n general, hoever, making certain

lifestyle changes as ell as finding healthy, en7oyable ays to cope ith

stress helps most people. ) hope that )"ve given you some great ays of

dealing ith the stress that e all feelF

bove all, remember that you are in no ay alone in this battle. There

are hundreds of thousands of people out there ho feel overhelmed

).


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and nearly completely out of control. That"s hy e anted to give you

this book. !o you can find peace ithin yourself and reali-e that e"re

all on this big blue marble for a reason.

8ou are tooF An7oy it and live life to its fullest. nd hen you feel

yourself stressed out or beset ith a panic attack, rela&, breathe through

it, and kno that there are many, many people ho kno e&actly ho

you feel.

;on"t Worry, 9e appyF

!um up ith a thought

8esterday is the history

Tomorro is the mystery,

or today is the gift hich the god has given i.e present

6.0

=A=A0


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stress management among graduates

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