Stress is caused by excessive pressure or demands that people cannot cope with. It affects both the mind and body. Common stressors include work, environment, communication, and transportation. Both internal factors like negative self-talk and external factors like unrealistic deadlines can cause stress. Short term acute stress and long term chronic stress impact people differently. While moderate amounts of stress can be motivating, too much stress has negative effects like increased blood pressure, headaches, and depression. Managing stress involves becoming aware of stressors and reactions, learning to change what you can and accepting what you can't, relaxing both mind and body, maintaining physical and emotional reserves, and developing a support system.

1. Stress
Management

2. How will
I handle
this???

3. “Mind not in the present moment is
called Stress”
- Sri Sri Ravi Shankar, Spiritual guru

4. Help me!!
I cannot deal
with this
stress.
Stress is a reaction people face because of
excessive pressure or demands placed upon
them.
People get stressed when they are not able
to cope with their work or
adapt to a changing environment.

5. What Causes Stress???
Environment
Fashion
Communication
Transport
You can’t change anyone. You can’t change your father, your mother, your
wife, your brother, your sister, your son, your daughter, not even your boss.
Change yourself first.

6. Internal stressors
 Negative self-talk.
Pessimistic, self-criticism or over-analysing.
 Mind traps.
Taking comments personally.
 Personality.
Perfectionist or a workaholic.
External stressors
 Physical environment.
Noise, bright lights, heat and confined space
 Organisation expectations.
Unrealistic deadlines and workload.
 Daily hassles.
Travelling to and from work.

7. In Stress all the Organs of the Body are on ALERT
BRAIN
Affects...
BRAIN Stimulates Autonomic Nervous System
LiverStomach
Blood Pressure &
Heart rate increases
Acid secretion
increases
Level of blood sugar
increases
* Restlessness * Uneasiness * Irritation *Anger etc.
Heart

8.  Changing Heart Rhythms

9.  Eustress
 Positive Stress. It is the stress of winning and achieving.
 Distress – Negative Stress. Stress of losing, failing and over working.
 Acute Stress – Short lived. Triggered by a time bound specific event
like an interview, meeting etc.
 Chronic Stress – Long term. Continued presence of the external
stressor like an undesirable work environment, financial problem etc.
 Post traumatic Stress – Long term stress triggered by a specific
unpleasant event like death, chronic illness etc.

10. “+” stress:
 motivates.
 creates awareness and keeps you alert.
 enables you to confront difficult and threatening situations.
 helps to meet planned deadlines.
 provides feeling of self-control.
“-” stress:
 lowers self-esteem.
 makes you feel pressurized.
 discourages.
 leads to depression.
 limits concentration.
 brings about uncertainty and confusion.

11. • Heredity
 Family Medical History. Are there heart
attacks, migraine, ulcers etc. running in the family
• Environment
 Nature of work and condition at home
• General State Of Health and Life Style
 Habits, Physical Condition

12. Here are a few stress feelings:
 Worry
 Tension
 Tired
 Frightened
 Elated
 Depressed
 Anxious
 Angry
Are you a victim?
You probably have been affected with stress
at one time or another. It’s the usual negative
feelings you experience.

13.  Chronic Fatigue
 Anger At Those Making Demands On You
 Self Criticism
 Negativism
 Indigestion
 Headaches And Insomnia

14.  Depression
 Constipation
 Diarrhoea
 Irregular Heartbeats
 Frequent Urination
 Increase In Cholestoral Levels
 Psychosomatic illnesses like
migraine, ulcer etc.

15. Physiological Emotional Behavioural
Blood pressure Anger Decreased
performance
Increased heart rate Anxiety Absenteeism
Sweating Depression Higher turnover
rate
Fatigue Low self-esteem Impulsive
behaviour
Nervousness &
irritability
Job dissatisfaction

17.  Workplace stress has negative impact on the
business as well as the employee.
 In 1996 WHO labeled Stress as a “Worldwide
Epidemic”.
 Workplace stress results in absenteeism, poor
performance and health costs.

18. Workplace stress occurs when
 The challenges and demands of the job become
excessive
 The pressures of the workplace surpass
employees’ abilities to handle them.
 Satisfaction is replaced by frustration and
exhaustion

19.  Specific Work Factors – Excessive work load, tedious and
meaningless tasks, unreasonable performance demands.
 Physical Environment – Healthy & safety risks, ergonomic problems.
 Organizational Practices – Unclear responsibilities, conflicting job
demands, inefficient communication patterns.
 Workplace changes – Frequent turnover, lack of preparation for
technological changes.
 Interpersonal Relationships – Bullying and harassment, excessive
time away from family

21. Traditional stress handling mechanisms
 Fight
or OR
 Flight

22. 1) Become aware of your stressors and your
physical and emotional reactions.
a) Determine what events distress you.
b) What are your bodily reactions and feelings.
2) Recognize what you can change.
a) Can you eliminate your stressors or reduce their intensity.
b) Can you shorten your exposure to stress?
c) Can you bring in a change in yourself – better time
management, delaying gratification etc.

23. 3) Reduce the intensity of your emotional reactions
to stress.
a) Are you viewing your stressors in exaggerated terms.
b) Are you expecting to please every one.
c) Try to temper your excess emotions and put the situation in
perspective.
4) Learn to moderate your physical reaction to
stress.
a) Slow deep breathing will bring your heart rate and
respiration to normal.
b) Relaxation techniques can reduce muscle tension.

24. 5) Build your physical reserves.
a) Exercise for cardiovascular fitness 3 -4 times a
week.
b) Eat well balanced nutritious meals.
c) Maintain your ideal weight.
d) Avoid nicotine, excessive caffeine and other
stimulants.
e) Mix leisure with work.
f) Get enough sleep and be consistent in your sleep
schedule.

25. 6) Maintain your emotional reserves.
a) Develop some mutually supportive friendships
/ relationships.
b) Pursue realistic goals which are meaningful
for you.
c) Expect some frustration, failure and sorrow.
d) Always be kind and gentle with yourself – be a
friend to yourself.