stress management & how to get rid of stress

Stress Management

6/18/2016 Copyright Amit Sabharwall

Contents

Introduction

What is stress

Reasons

Symptoms

Impact

Managing Stress


Introduction

Stress is part of our everyday life.

Living in a fast-paced, technological society with innumerable demands upon our time, the majority of people can state: “I am stressed out.”

What is stress?Where does stress come from?How can I tell when I am under stress?What are some of the ways stress affects my body, my mind, or my mood?How can I better manage the stress in my life?


What is Stress

In his book Stress Without Distress, Hans Selye defines

stress as:

“… one’s reaction to life events … the nonspecific response of the body to any demand made upon it …”

“Our response to any situation we find challenging, frightening, or difficult”


Stress

• Everyday fact of life

• Stress can be good

• Excessive stress can be harmful


Typical Relationship BetweenPerformance and Stress

Low High

Lev

el

of

Perf

orm

an

ce

Low

(poor)

High

(excellent)

Too Little Stress Optimum Stress Excessive Stress

Stress6/18/2016 Copyright Amit Sabharwall


http://www.ruralstress.ca/images/stress_graph.gif

http://www.ruralstress.ca/images/stress_graph.gif

Positive Stress Results

• Enables concentration

• Increases performance

• Energizes you into motion


Negative Stress Results

• Loss of motivation

• Reduces effectiveness

• Physical, mental, and behavioural problems


What Stresses You Out?

• Money

• Traffic

• Health/Medical issues

• Lack of Free time

• Relationships– family & friends

• Job related stress:– work load

– overcrowding

– lack of support

– lack of on the job training


Stress Signs


Physical Stress Signs

• Increased heart rate/ Increased blood pressure

• Muscles tightening

• Cold clammy hands

• Fatigue

• Sleeplessness

• Longer recovery from injury

• Stomach or bowel upset

• Headaches

• Backaches

• Change in eating habits: lost of appetite/overeating

• Restlessness/irritability

• Increased illness


Mental Stress Signs

• Anxiety

• Forgetfulness

• Depression

• Apathy/ lack of interest

• Confusion

• Lowered self-esteem

• Increased anger

• Excessive fear

• Worry

• Decreased self-confidence


Behavioural Signs of Stress

• Hostility

• Irritability

• Under/over eating

• Decreased ability to concentrate

• Memory problems /forgetfulness

• Frequent use of cigarettes or alcohol

• Clumsiness

• Withdrawal from usual activities

• Poor performance,

• Absenteeism,

• High accident rates

• Making more mistakes


Impact of Stress


Impact on health of an individual

• Back pain

• Headaches

• Stomachaches

• Ulcers

• High Blood Pressure

• Heart Attack or Stroke


Impact on the health of an organization

• Increased health insurance costs

• Lost work days

• Stress-related workers’ compensation claims

• Lower Productivity

Over 75% of industrial accidents are rooted in stress


How to Manage Stress


Mental Techniques

• Time management

• Organize

• Problem solving attitude

• Think Positive


Diversions

• Music

• Hobbies

• Play

• Learning

• Vacation


Physical Techniques

• Body Scan – “relax-let go”

• Deep breathing

• Exercise

• Meditation

• Nutrition

• Rest

• Laughter


Workplace Skills

• Delegate

• Anticipate problems

• Be assertive

• Be decisive

• Organize

• Balance work and personal time


Organizational Stress Management Initiatives


Organisational Initiatives

• Improvements in the physical work environment

• Changes in Job design

• Changes in workloads and deadlines

• Changes in work schedules,

• More flexible hours

• Increased employee participation


Organisational Initiatives

• Team building

• Time management workshops

• Job burnout workshops

• Training in relaxation techniques

• Career counseling


" Success belongs to those individuals

who can look at the complex challenges

offered by the World

as Inspiration."


Thank You !

Amit Sabharwall

[email protected]

+91 9891921969


mailto:[email protected]

stress management & how to get rid of stress

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