STRESS AND ITS MANAGEMENT

PROF. N.K. CHADHA,Head DEPARTMENT OF PSYCHOLOGY UNIVERSITY OF DELHI, DELHI Nkc_du@yahoo.co.uk

MS. EXECUTIVE A.M.

Ms EXECUTIVE

PM

Definition of Stress Stress is a persons adaptive response to a stimulus that places excessive psychological or physical demands on that person

Community Family Job Self

RETURN ON INVESTMENT OF LIFE :

SELF : CONFLICTS WITHIN

DESIRE NEEDS

VALUES ATTITUDE DISCIPLINES

EXPECTATIONS

MONEY POWER PRESTIGE

INTEGRITY HUMILITY SINCERITY

The following are the set of words which describe the way you behave most of the times. The words are given diagonally opposite with a distance of eight points. Your task is to put a tick mark on the number describing your behaviour. For instance if you are casual about appointments almost all the time taken put a tick mark on number 1 and if you are never late at all put a tick mark at number 8. If your behaviour is in between the above two extreme then put a tick mark on any one of the number 2, 3, 4, 5, 6, 7 based on behaviour pattern. Similarly put tick marks on the remaining words.

1. 2.

Casual about appointments Never Feel Rushed even under Pressure Not competitive Take things one at a time

1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 8

Never Late Always rushed

3.
4.

1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 8

Very Competitive Try to do many things at once,think what I am going to do next

5.Slow doing things 6. Express Feelings 7. Many Interests

1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 8

Fast (Eating, Walking etc) SIT on feelings Few Interests outside work

Scoring Total your score on the seven questions. Now multiply it by 3. A total of 120 or more indicates you are a hard core type A. Score below 90 indicates you a hard core type B. Points Personality Type 120 > A+ 106 119 A 100 105 A90 99 B+ < 90 B

TYPE A
These people are :

Always moving, walking and eating rapidly.

Feel impatient with the rate at which most events take place Strive to think or do two or more things simultaneously.

Cannot cope with leisure time, and

Are obsessed with number, success is measured in terms of how much of everything they acquire.

TYPE B
These people are :

Never suffer from a sense of time urgency with its accompanying impatience.

Feel no need to display or discuss either their achievement or accomplishment unless exposure is demanded by the situation.
Play for fun and relaxation, rather than to exhibit their superiority at any cost. Can relax without guilt.

To assess whether you are at the eustress or distress level, answer the following question :
Is your foot/finger tapping? Does it itch ? Does your leg twitches Is one leg pumping ? Are your buttocks cinched? Is your stomach acidic, churning or distended? Are you aware of your heartbeat? Are you breathing rapidly and short of breath? Is there tightness across your chest? Are your palms sweaty? Is your forearm tense? Can you feel blood pulsation in the forehead or throat? Are your rear teeth clenched? Do you have a nervous eye? Do you have a facial tie?

Occupational Stress
Occupational Stress is the interaction of work conditions with characteristics of workers such that demands of work exceed the ability of the worker to cope with them.

Symptoms of Occupational Stress

PSYCHOLOGICAL SYMPTOMS 1. Job dissatisfactions 2. Depression 3. Anxiety 4. Boredom 5. Frustration 6. Isolation 7. Resentment

Symptoms of Occupational Stress (Cont.). PHYSICAL SYMPTOMS

1. 2. 3. 4. 5. 6.

Headaches Cardio-vascular disease Gastrointestinal conditions Allergies and skins disease Sleep disturbances Respiratory disease

Symptoms of Occupational Stress (Cont.). BEHAVIOURAL SYMPTOMS

1. 2. 3. 4. 5. 6. 7. 8. 9. Avoidance of Work. Increased alcohol and drug use. Over eating and under eating. Aggression towards fellows workers or family members. interpersonal Problems. Absenteeism. Leaving the job. Accident proneness Loss of productivity.

General Symptoms of Stress

PHYSICAL SYMPTOMS:
1. 2.

3.
4. 5. 6.

7.
8. 9. 10.

11.

Altered sleep patterns. Tiredness Lethargy. Breathlessness, bouts off dizziness, light headaches. Indigestions. Heartburn. Nausea. Bowel disturbances. Muscles tension (neck pain, backaches) Nervous Twitches. Alteration in habits: A. Increase/decrease in eating, B. Increase drinking C. Loss of sexual drive D. increased smoking.

General Symptoms of Stress (Cont.)

MENTAL SYMPTOMS:
Irritability and aggression Anxiety and apprehension. Poor in decision making Preoccupation with trivia Inability to prioritize Difficulty in coping Mood changes and mood Swing Difficulty in concentration Deterioration in memory. Feeling of failure Isolation

MANY DISEASES ARE CAUSED BY PSYCHOLOGICAL RATHER THAN GENETIC OR ENVIRONMENTAL FACTORS. THESE ARE

SKIN
1. TEMPERATURE

2. ECZEMA
3. ARTICARIA 4. PSORIASIS 5. ACNE

MANY DISEASES ARE CAUSED BY PSYCHOLOGICAL RATHER THAN GENETIC OR ENVIRONMENTAL FACTORS. THESE ARE

MUSCLES
1. CONTRACTION

2. CHRONIC TENSION
3. MUSCULOSKELETAL ILLNESS

MANY DISEASES ARE CAUSED BY PSYCHOLOGICAL RATHER THAN GENETIC OR ENVIRONMENTAL FACTORS. THESE ARE

BRAIN
1. UPSETTING HOMEOSTASIS

2. LEADING TO BODY/MIND ILLNESS

MANY DISEASES ARE CAUSED BY PSYCHOLOGICAL RATHER THAN GENETIC OR ENVIRONMENTAL FACTORS. THESE ARE

CARDIOVASCULAR SYSTEM
1. OVERWORKED HEART

2. BLOOD PRESSURE(HYPERTENSION)
3. DESTRUCTION OF BLOOD VESSELS(

ARTERIOSLEROSIS) 4. HEART ATTACK

MANY DISEASES ARE CAUSED BY PSYCHOLOGICAL RATHER THAN GENETIC OR ENVIRONMENTAL FACTORS. THESE ARE

GASTROINTESTINAL SYSTEM
1. STOMACH ULCERS

2. INTENTINAL DISORDERS
3. CONSTIPATION 4. DIARRHEA

COPING WITH STRESS : FIGHT

MEDICATION

COPING WITH STRESS : FIGHT

COPING WITH STRESS :

SWITH OFF

SUBJUGATION

COPING WITH STRESS : TRANSFER

YOURSELF

MANAGING THE SELF ??

CONQUERING STRESS : HOW ?

SUCCESS WITHOUT STRESS SUCCESS WITH SATISFACTION MANAGING THE SELF

MANAGING STRESS

INDIVIDUAL APPROACHES
1. 2. TIME MANAGEMENT NON COMPETITIVE PHYSICAL EXERCISE a. AEROBICS b. WALKING c. JOGGING d. SWIMMING e. LAUGHING 3. RELAXATION a. MEDITATION b. HYPONESIS c. BIOFEEDBACK 4. SOCIAL SUPPORT NETWORDK a. HAVE FRIENDS b. HAVE FAMILY c. HAVE WORK COLEAGUES

TAKING TIME TO MANAGE TIME

Make out a to do list that identifies everything that must be done during the day. Delegate as much minor work as possible to subordinates. Determine when you do the best work (morning/afternoon) and schedule the most difficult assignment for this time period. Set time aside, preferably at least one hour, during the day when visitors or other interruptions are not permitted. Have the secretary screen all incoming calls in order to turn away those that are minor or do not require your personal attention. Discourage drop-in visitors by turning your desk so you do not have eye contact with the door or hallway. Read standing up. The average person reads faster and more accurately when in a slightly uncomfortable position. Make telephone calls between 4:30 pm to 5:30 pm. People tend to keep these conversations brief so that they can go home. Do not feel guilty about those things that have not been accomplished today. Put them on the top of the to do list for tomorrow.

BECOME AWARE OF YOUR STRESSORS AND YOUR EMOTIONAL AND PHYSICAL REACTIONS
1.Notice your distress 2. Dont ignore it 3.Dont gloss over your problems. 4.Determine what events distress you 5.What are you telling yourself about meaning of these events? 6. Determine how your body responds to the stress. 7.Do you become nervous or physically upset? If so, in what specific ways.

RECOGNIZE WHAT YOU CAN CHANGE

Can you change your stressors by avoiding or eliminating them completely? Can you reduce their intensity? Can you shorten your exposure to stress (take a break, leave the physical premises)? Can you devote the time and energy necessary to making a change (goal setting, time management, and delayed gratification strategies may be helpful)

REDUCE THE INTENSITY OF YOUR EMOTIONAL REACTIONS TO STRESS

The stress reaction is triggered by your perception of danger. Physical danger and/or emotional danger. Are you viewing your stressors in exaggerated terms and /or taking a difficult situation and making it a disaster? Are you expecting to please everyone? Are you overreacting and viewing things as absolutely critical and urgent? Do you feel you must always prevail in every situation? Work at adopting more moderate views; try to see the stress as something you can cope with rather than something that overpowers you. Try to temper your excess emotions. Put the situation in perspective. Do not labour on the negative aspects and the WHAT IFS.

LEARN TO MODERATE YOUR PHYSICAL REACTIONS TO STRESS

Slow, deep breathing will bring your heart rate and respiration back to normal. Relaxation techniques can reduce muscle tension. Electronic biofeedback can help you gain voluntary control over such things as muscle tension, heart rate, and blood pressure. Medications, when prescribed by a physician, can help in the short term in moderating your physical reactions. However, they alone are not the answer. Learning to moderate these reactions on your own is a preferable long-term solution.

BUILD YOUR PHYSICAL RESERVES

Exercise for cardiovascular fitness three to four times a week( moderate, prolonged rhythmic exercise is best, such as walking, swimming, cycling or jogging) Eat well balanced, nutritious meals. Maintain your ideal weight. Avoid nicotine, excessive caffeine, and other stimulants. Mix leisure with work. Take breaks and get away when you can. Get enough sleep. Be as consistent with your sleep schedule as possible.

MAINTAIN YOUR EMOTIONAL RESERVES

Develop some mutually supportive friendships/relationships. Pursue realistic goals which are meaningful to you, rather than goals others have for you that you do not share. Expect some frustrations, failures, and sorrows. Always be kind and gentle with yourself...be a friend to yourself

Management of Stress
MAKING POSITIVE CHOICES: Believing in success. Looking at things differently. Breaking patterns. Self-limiting beliefs should be replaced. Reinforce Success. Limits of performance: Differentiate between the probable, the possible and the impossible.

Management of Stress (Cont.)

HEALTH AND FITNESS: Healthy Eating Walking Exercise

Management of Stress (Cont.)

ACHIEVING A BALANCE: Relationship. Breathing Differentiating between URGENT and IMPORTANT. Make time limit for yourself.

Management of Stress (Cont.)

IMPROVING THE COMMUNICATION SKILLS: Understanding the job: Clarity about ones roles and responsibilities. Sharing the vision. Improving listening skills. Saying it now. Social Support.

Management of Stress (Cont.)

MANAGING MOODS:
Internal Communications Positive self Image. Managing feelings. Anchoring. Modeling success. Authenticity.

Management of Stress (Cont.)

MANAGING EMOTIONS:

Emotional Detachment. Keep Emotions Currents

Management of Stress (Cont.)

ORGANIZATIONAL INTERVENTIONS: Improve Communications Develop or demote bad habits Review the organizational Structure. Review working practices. Develop participative culture. Improve working conditions. Share the vision. Define objectives. Clarify roles. Delegate effectively.

Management of Stress (Cont.)

ORGANIZATIONAL INTERVENTIONS: Recognize achievement. Consider others. Make work fun. Raise your awareness. Take responsibility. Set realistic goals. Take actions. Make changes. Monitor progress. Continuous improvement.