A Project On Stress Management

1. INTRODUCTION
What is stress?
Stress is your body's way of responding to any kind of demand. It can be caused by both
good and bad experiences. When people feel stressed by something going on around
them, their bodies react by releasing chemicals into the blood. These chemicals give
people more energy and strength, which can be a good thing if their stress is caused by
physical danger. But this can also be a bad thing, if their stress is in response to
something emotional and there is no outlet for this extra energy and strength. This class
will discuss different causes of stress, how stress affects you, the difference between
'good' or 'positive' stress and 'bad' or 'negative' stress, and some common facts about how
stress affects people today.

What causes stress?

Many different things can cause stress from physical (such as fear of something
dangerous) to emotional (such as worry over your family or job.) Identifying what may
be causing you stress is often the first step in learning how to better deal with your stress.
Some of the most common sources of stress are:
Survival Stress - You may have heard the phrase "fight or flight" before. This is a
common response to danger in all people and animals. When you are afraid that someone
or something may physically hurt you, your body naturally responds with a burst of
energy so that you will be better able to survive the dangerous situation (fight) or escape
it all together (flight). This is survival stress.
Internal Stress - Have you ever caught yourself worrying about things you can do
nothing about or worrying for no reason at all? This is internal stress and it is one of the
most important kinds of stress to understand and manage. Internal stress is when people
make themselves stressed. This often happens when we worry about things we can't
control or put ourselves in situations we know will cause us stress. Some people become
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addicted to the kind of hurried, tense, lifestyle that results from being under stress. They
even look for stressful situations and feel stress about things that aren't stressful.
Environmental Stress - This is a response to things around you that cause stress, such as
noise, crowding, and pressure from work or family. Identifying these environmental
stresses and learning to avoid them or deal with them will help lower your stress level.
Fatigue and Overwork - This kind of stress builds up over a long time and can take a
hard toll on your body. It can be caused by working too much or too hard at your job(s),
school, or home. It can also be caused by not knowing how to manage your time well or
how to take time out for rest and relaxation. This can be one of the hardest kinds of stress
to avoid because many people feel this is out of their control. Later in this course we will
show you that you DO have options and offer some useful tips for dealing with fatigue.

Physical and mental signs of stress

Before recognizing when you are under stress is the first step in learning how to deal with
your stress. Sometimes we are so used to living with stress, we don't know how to
identify it.
Whether you are experiencing immediate or short-term stress or have been experiencing
stress for a long time or long-term stress, your body and mind may be showing the
effects. Here are some 'warning signs' that stress is affecting your body and mind.

1. Physical and Mental signs of short term stress:

The diagram below shows the relationship between stress and the quality of
performance when one is in situations that impose short term stress:

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Fig1.The relationship between stress and performance

Where stress is low, one may find that his/her performance is low because of boredom,
lack concentration and motivation. Where stress is too high, the performance can suffer
from all the symptoms of excessive short-term stress. In the middle, at a moderate level
of stress, there is a zone of best performance. If one can keep oneself within this zone,
then that person will be sufficiently aroused to perform well while not being over-stressed
and unhappy. This graph, and this zone of optimum performance, is different shapes for
different people. Some people may operate most effectively at a level of stress that would
leave other people either bored or in pieces. It is possible that someone who functions
superbly at a low level might experience difficulties at a high level. Alternatively
someone who performs only moderately at low level might perform exceptionally under
extreme pressure.
The best way of finding your optimum level of stress is to keep a stress diary for a
number of weeks.
Often occurring in quick 'bursts' in reaction to something in your environment, short-term
stress can affect your body in many ways. Some examples include:

Making your heartbeat and breath faster

Making you sweat more

Leaving you with cold hands, feet, or skin

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Making you feel sick to your stomach or giving you 'butterflies'

Tightening your muscles or making you feel tense

Leaving your mouth dry

Making you have to go to the bathroom frequently

Increasing muscle spasms, headaches, fatigue, and shortness of breath

While this burst of energy may help you in physical situations where your body needs to
react quickly, it can have bad effects on your mind and performance if there is no outlet
or reason for your stress. These effects may include:

Interfering with your judgment and causing you to make bad decisions

Making you see difficult situations as threatening

Reducing your enjoyment and making you feel bad

Making it difficult for you to concentrate or to deal with distraction

Leaving you anxious, frustrated or mad

Making you feel rejected, unable to laugh, afraid of free time, unable to work, and
not willing to discuss your problems with others.

2. Physical and Mental signs of long term stress:

Long-term stress or stress that is occurring over long periods of time can have an even
greater effect on your body and mind. Long-term stress can affect your body by:

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Changing your appetite (making you eat either less or more)

Changing your sleep habits (either causing you to sleep too much or not letting
you sleep enough)

Encouraging 'nervous' behavior such as twitching, fiddling, talking too much, nail
biting, teeth grinding, pacing, and other repetitive habits

Causing you to catch colds or the flu more often and causing other illnesses such
as asthma, headaches, stomach problems, skin problems, and other aches and
pains

Affecting your sex life and performance

Making you feel constantly tired and worn out

Long-term stress can also have serious effects on your mental health and behavior. If you
are under stress for long periods of time, you may find that you have difficulty thinking
clearly, dealing with problems, or even handling day-to-day situations as simple as
shaving, picking up clothes or arriving somewhere on time. Some mental signs of longterm stress include:

Worrying and feeling anxious (which can sometimes lead to anxiety disorder and
panic attacks)

Feeling out of control, overwhelmed, confused, and/or unable to make decisions

Experiencing mood changes such as depression, frustration, anger, helplessness,

irritability, defensiveness,

irrationality, overreaction,

restlessness

Increasing dependence on food, cigarettes, alcohol, or drugs

or

impatience

and

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Neglecting important things in life such as work, school, and even personal
appearance

Developing irrational fears of things such as physical illnesses, natural disasters

like thunderstorms and earthquakes, and even being terrified of ordinary
situations like heights or small spaces

1.1 Stress Management

Stress management refers to the wide spectrum of techniques and psychotherapies aimed
at controlling a person's levels of stress, especially chronic stress, usually for the purpose
of improving everyday functioning.
In this context, the term 'stress' refers only to a stress with significant negative
consequences, or distress in the terminology advocated by Hans Selye, rather than what
he calls eustress, a stress whose consequences are helpful or otherwise positive.
Stress produces numerous physical and mental symptoms which vary according to each
individual's situational factors. These can include physical health decline as well
as depression. The process of stress management is named as one of the keys to a happy
and successful life in modern society. Although life provides numerous demands that can
prove difficult to handle, stress management provides a number of ways to manage
anxiety and maintain overall well-being.
Despite stress often being thought of as a subjective experience, levels of stress are
readily measurable, using various physiological tests, similar to those used in polygraphs.
Many practical stress management techniques are available, some for use by health
professionals and others, for self-help which may help an individual reduce their levels of
stress, provide positive feelings of control over one's life and promote general well-being.
Evaluating the effectiveness of various stress management techniques can be difficult, as
limited research currently exists. Consequently, the amount and quality of evidence for
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the various techniques varies widely. Some are accepted as effective treatments for use
in psychotherapy,

whilst

others

with

less

evidence

favoring

them

are

considered alternative therapies. Many professional organizations exist to promote and

provide training in conventional or alternative therapies.

1.2 HISTORY ON STRESS MANAGEMENT

In the 1930s, two American doctors, Walter Cannon and Hans Seyle became famous for
publishing precise details of how our bodies respond to stress. It was they who ensured
that the term fight or flight found its way into common parlance.
The Fight or Flight response is a genetically programmed survival trait dating back to the
early history of mankind. The ability to react immediately to a situation by either fighting
or running away from a stressor was a definite advantage. The accompanying
physiological responses are aimed at increasing strength, speed and stamina, and in our
caveman days were all necessary for survival.
Walter Cannon and Hans Selye 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.
Subsequent studies of stress in humans by Richard Rahe 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 (leading to
The Holmes and Rahe Stress Scale). Thus, stress was traditionally conceptualized to be a
result of external insults beyond the control of those experiencing the stress. More
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 individual's
perceptions, capacities, and understanding.

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2.OBJECTIVES

To increase the productivity of the employee.

To cater problems faced by employees.
To maintain healthy working environment.
To increase the interpersonal relationship.
To keep employees secured, satisfied and motivated.

2.1 LIMITATIONS

All the stress management programs may not give positive results.
Difficult to cater, managing the stress of all employees.
Organizations profitability may come under huge risk.

3. Individual stress management:

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Fig 2. How stress should be managed by individuals.

3.1 Principles of preventing work stress

Working conditions are adapted to people's differing physical and mental

aptitudes
Employee is given the opportunity to participate in the design of his/her own

work situation, and in the processes of change and development affecting his/her work
Technology, work organization, and job content are designed so that the employee

is not exposed to physical or mental strains that may lead to illness or accidents. Forms of
remuneration and the distribution of working hours are taken into account

Closely controlled or restricted work is avoided or limited

Work should provide opportunities for variety, social contact, and cooperation as
well as coherence between different working operations

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Working conditions should provide opportunities for personal and vocational

development, as well as for self-determination and professional responsibilit

4. Stress Management Initiatives by organization.

Work-related stress significantly impacts both employees and their employers. A recent
survey showed that 25% of employees viewed their jobs as the number one stressor in
their lives.
For employees that can mean issues such as high blood pressure, greater risk of heart
attack, ulcers, chronic fatigue and muscle aches. For employers it can mean a decreased
work force and lower productivity. Globally, it is estimated that companies lose $200-300
billion dollars a year to stress-related productivity loss and treatment.
Its a situation that can be transformed from no-win to win-win if organisations choose to
make an investment in the well-being of their workforce. Many businesses do this by
offering stress management programs. If your workplace is thinking of incorporating a
stress management program, here are six options worth considering:

Fee-based services: After-work exercise classes such as yoga or Zumba, or in-house

15-minute chair massages during lunch can help. Services such as these should be
paid for by participating employees. If enough participants sign up the price per
person can often be greatly reduced.

Stress management workshops: Companies may choose to bring in professional

speakers to hold stress management workshops and teach employees effective stress
management skills. Employees can sign up for the workshop and attend during the
workday as part of their professional development.

Management training: Lets face it: some workplace stress is caused by supervisors
with poor management skills. Whether its micromanaging; delegation without
granting appropriate authority to complete the task; not making the parameters of the
task clear, or being disrespectful to staff, managers have the ability to set the
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atmosphere for productivityor frustration. Making sure they are adequately trained in
areas of conflict resolution, effective project management and other supervisory skills
can help them foster a more constructive and less stressful work environment.

Quiet rooms: These areas are removed from the hustle and bustle of the office. They
have doors which can be closed to block out noise, as well as a couch where
employees can grab a quick restorative nap, or calm their nerves through meditation,
reflection or prayer. Some companies also equip their quiet rooms with low lighting
and soft music. A few uninterrupted minutes to relax and focus during lunch or a
break can make a big difference to a flustered employee.

Walking groups: Staff members can sign up to walk before or after work, or during
lunch. Schedules can range from a couple of days a week to every workday,
depending on interest. This is a no-cost activity participants just bring their shoes
and a set of comfortable clothes. Enjoying the fresh air and sunshine, and getting
some good cardiovascular exercise are both great stress relievers.

Create a healthy culture: Many organizations have wellness programs in place that
encompass both stress management and overall health. This often involves creating a
committee that plans regular events or implements
1. Lifestyle

policies

such

as:

challenges.

2. Employee fitness incentive programs where the business reimburses staff a set
percentage for gym

membership

fees

and

equipment.

3. Adding vending machines that offer healthy snacks like yogurt, fruit, water and
juice, for staff members who are trying to stay away from the usual fare of chips,
chocolate and fizzy drink.

The bottom line: The advantages of stress management programs for employees are
obvious. According to the 2010 report, The Health and Productivity Advantage, the
benefits to companies with active wellness programs are pretty impressive too. Some
results include 11% higher revenue per employee, 1.8 fewer days absent per
employee and 28% higher shareholder returns. These businesses are also more likely
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to have lower levels of turnover relative to their industry peers. These metrics show
that companies that provide stress management programs can positively affect their
bottom line while also positively impacting their staff. Thats a win-win situation.

4.1 Prevention of Stress

Fig2. Prevention of stress

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5.SUGGESTIONS
Making A Stress Management Plan
Stress management starts with identifying the sources of stress in your life. This isnt as
easy as it sounds. Your true sources of stress arent always obvious, and its all too easy to
overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may
know that youre constantly worried about work deadlines.
The plan is divided into 4 parts.
1. Tackling the problem
Identify and Then Address the Problem.
First decide if a problem is a real tiger or just feels like one. If it cant hurt you chances
are that it can be better handled with clear thinking. This means turning off those
thoughts that make you interpret the situation as a disaster.
Avoid stress when possible.
Sometimes we know exactly when we are headed for trouble. Avoiding trouble from a
distance is easier than dealing with it up close. You know the people who might be a bad
influence on you, the places where youre likely to get in trouble, and the things that
upset you.
Let some things go.
Its important to try to fix problems, but sometimes there is nothing you can do to change
a problem. For example, you cant change the weather, so dont waste your energy
worrying about it.
2: Taking Care of your Body
Exercise is the most important part of a plan to manage stress. Exercise every day to
control stress and build a strong, healthy body. You may think you dont have time to
exercise when you are most stressed, but that is exactly when you need it the most.
3: Eat Well And Sleep Well.

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Everyone knows good nutrition makes you healthier. Only some people realize that it also
keeps you alert through the day and your mood steady. Sleep for a minimum of 6-8 hours
to be refreshed throughout the day.

6.CONCLUSION
Stress is a fact of life, its not an illness but if it isnt addressed it causes serious illness
Tools and techniques are available to handle the stress. Managing stress can help
reducing the stress and make people feel healthy. The performance of the employee will
be stable and has less chance of reduction in their performance. The organisation can also
expect high performers.
Stress management helps in:

The employee lead a satisfied life and will increase their performance.
Modulate the behaviour pattern.
Assert control on self in terms of thinking and action.
Engage truthful thinking.

Business advantages of stress management:

Less absenteeism due to stress-related disorders.

Less worker's compensation loss due to stress-related illness or accidents.
Improved job performance.
Less stressful, more efficient workplace.
Improved employee attitude.
Improved employee overall health.

http://oem.bmj.com/content/59/1/67.long
http://www.scribd.com/doc/24158580/Project-report-on-stress-management#scribd

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7.BIBLIOGRAPHY
1. http://oem.bmj.com
2. http://www.scribd.com
3. http://www.fosteringresilience.com
4. www.helpguide.org

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