1. Stress Management

2. Causes of Stress Both positive and negative events in one's life can be stressful. However, major life changes are the greatest contributors of stress for most people. Both positive and negative events in one's life can be stressful. However, major life changes are the greatest contributors of stress for most people.

3. Causes of Stress If people have to travel a lot and have to move from place to place, it can cause stress. If people have to travel a lot and have to move from place to place, it can cause stress. Individuals can also be under stress if they are about to enter some new environment. They may be going to a new colony. To a new college or they may be joining a new organization. Individuals can also be under stress if they are about to enter some new environment. They may be going to a new colony. To a new college or they may be joining a new organization. Some events, which are generally once in a lifetime can also cause stress. The social institutions of marriage or divorce can cause stress. Pregnancy can also generate Stress. Some events, which are generally once in a lifetime can also cause stress. The social institutions of marriage or divorce can cause stress. Pregnancy can also generate Stress. Some of the untoward incidents like critical illness or death of a relative can also cause stress in individuals. Some of the untoward incidents like critical illness or death of a relative can also cause stress in individuals. some of the major events in the life of the individual that cause stress.

4. environmental factors that act as catalyst cause increment in stress. They are Time pressure Time pressure Competition Competition Financial problems Financial problems Noise Noise Disappointments Disappointments Causes of Stress

5. Symptoms of Stress When the individual experience Stress, he can be exhibits one or more of the following symptoms When the individual experience Stress, he can be exhibits one or more of the following symptoms Feelings Feelings Behavior and Physiology Behavior and Physiology

6. Feelings The individual becomes anxious about the outcomes and is scared. The person feels that he has got something to loose or something wrong will take place

7. Feelings In an anxious state the person does not want to be corrected or interrupted. He looks out for other areas where he can forget about the stress-causing event for a while. The person becomes irritable and moody. In an anxious state the person does not want to be corrected or interrupted. He looks out for other areas where he can forget about the stress-causing event for a while. The person becomes irritable and moody.

8. Feelings During high level of Stress the individual develops a negative frame of mind and suffers from low self- esteem. The person loose faith in his capabilities and is afraid of the failures. The individual does not have a focused approach and is not able to concentrate and is involved in his own plans and thoughts During high level of Stress the individual develops a negative frame of mind and suffers from low self- esteem. The person loose faith in his capabilities and is afraid of the failures. The individual does not have a focused approach and is not able to concentrate and is involved in his own plans and thoughts

9. Physiological and Behavioral Changes

10. Speech problems. Speech problems. Impulsive Behavior Impulsive Behavior Crying for no apparent reason. Crying for no apparent reason. Laughing in a high pitch and nervous tone of voice. Laughing in a high pitch and nervous tone of voice. Grinding of teeth Grinding of teeth Increasing smoking and use of drugs and alcohol. Increasing smoking and use of drugs and alcohol. Being accident-prone Being accident-prone

11. Physiological and Behavioral Changes Perspiration /sweaty hands Perspiration /sweaty hands Increased heart beat Increased heart beat Trembling Trembling Nervous ticks Nervous ticks Dryness of throat and mouth. Dryness of throat and mouth. Tiring easily Tiring easily Urinating frequently Urinating frequently

12. Physiological and Behavioral Changes Sleeping problems Sleeping problems Diarrhea / indigestion / vomiting/ nausea Diarrhea / indigestion / vomiting/ nausea Butterflies in stomach Butterflies in stomach Headaches Headaches Premenstrual tension Premenstrual tension Pain in the neck and or lower back Pain in the neck and or lower back Susceptibility to illness Susceptibility to illness Loss of appetite or over eating Loss of appetite or over eating

13. Stress Management Stress can be managed if we understand the reasons that cause stress and the level of stress. We should also try to estimate if we could bring about any change in the environment that can subsequently reduce stress Stress can be managed if we understand the reasons that cause stress and the level of stress. We should also try to estimate if we could bring about any change in the environment that can subsequently reduce stress

14. Become aware of your stressors and your emotional and physical reactions Notice your distress. Don't ignore it. Don't gloss over your problems. Notice your distress. Don't ignore it. Don't gloss over your problems. Determine what events distress you. What are you telling yourself about meaning of these events? Determine what events distress you. What are you telling yourself about meaning of these events? Determine how your body responds to the stress. Do you become nervous or physically upset? Determine how your body responds to the stress. Do you become nervous or physically upset? Stress Management

15. Recognize what you can change. Can you change your stressors by avoiding or eliminating them completely? Can you reduce their intensity (manage them over a period of time instead of on a daily or weekly basis)? Can you shorten your exposure to stress (take a break, leave the physical premises)? Can you change your stressors by avoiding or eliminating them completely? Can you reduce their intensity (manage them over a period of time instead of on a daily or weekly basis)? 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 techniques, and delayed gratification strategies may be helpful here)? Can you devote the time and energy necessary to making a change (goal setting, time management techniques, and delayed gratification strategies may be helpful here)? Stress Management

16. 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? 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? 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. 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 labor on the negative aspects and the "what ifs." Try to temper your excess emotions. Put the situation in perspective. Do not labor on the negative aspects and the "what ifs." Stress Management

17. 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, heartbeat and blood pressure. 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, heartbeat 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. 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. Stress Management

18. 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. 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. 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. Stress Management

19. Maintain your emotional reserves Develop some mutually supportive friendships/relationships. Develop some mutually supportive friendships/relationships. Pursue realistic goals that 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. Pursue realistic goals that 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. Stress Management

20. Stress Management Techniques Stress Diary - Finding Your Optimum Stress Levels Stress Diary - Finding Your Optimum Stress Levels Psyching Up' - Raising Stress Levels to Improve Performance Psyching Up' - Raising Stress Levels to Improve Performance Anticipating Stress - Managing Stress by Preparing For It Anticipating Stress - Managing Stress by Preparing For It Get a hobby or two relax and have fun: Talk with friends or someone you can trust about your worries/problems. Get a hobby or two relax and have fun: Talk with friends or someone you can trust about your worries/problems. Other Techniques: Other Techniques:

21. Stress Diary - Finding Your Optimum Stress Levels How to use tool: Keeping a stress diary is an effective way of finding out what causes you stress, the level of stress you prefer, and your effectiveness under pressure. In this diary keep track of your stress levels and your feelings, everyday. In particular, note down stressful events. Record the following information: How to use tool: Keeping a stress diary is an effective way of finding out what causes you stress, the level of stress you prefer, and your effectiveness under pressure. In this diary keep track of your stress levels and your feelings, everyday. In particular, note down stressful events. Record the following information: Stress Management Techniques

22. At a regular interval, for example every hour, record routine stress. Note: The time The time The amount of stress that you feel (perhaps on a scale of 1 to 10) The amount of stress that you feel (perhaps on a scale of 1 to 10) How happy you feel How happy you feel How efficiently you are working How efficiently you are working When stressful events occur, write down: When stressful events occur, write down: What the event was What the event was When and where did it occur? When and where did it occur? What important factors made the event stressful? What important factors made the event stressful? How stressful was the event? How stressful was the event? How did you handle the event? How did you handle the event? Did you tackle the cause or the symptom? Did you tackle the cause or the symptom? Did you deal with the stress correctly? Did you deal with the stress correctly? Stress Management Techniques

23. Analyzing the Diary: After a few weeks you should be able to analyze this information. It may be interesting as you carry out the analysis to note down the outcomes of the jobs you were doing when you were under stress. This should give you two types of information: After a few weeks you should be able to analyze this information. It may be interesting as you carry out the analysis to note down the outcomes of the jobs you were doing when you were under stress. This should give you two types of information: You should be able to understand the level of stress you are happiest with, and the level of stress at which you work most effectively. You may find that your performance is good even when you feel upset by stress. You should be able to understand the level of stress you are happiest with, and the level of stress at which you work most effectively. You may find that your performance is good even when you feel upset by stress. You should know what the main sources of unpleasant stress in your life are. You should understand what circumstances make stresses particularly unpleasant, and should be able to see whether your strategies for handling the stresses are effective or not. You should know what the main sources of unpleasant stress in your life are. You should understand what circumstances make stresses particularly unpleasant, and should be able to see whether your strategies for handling the stresses are effective or not. Stress Management Techniques

24. . Psyching Up' - Raising Stress Levels to Improve Performance How to use tool: Where you are not feeling motivated towards a task, either because you are bored by it, or because you are tired, then you may need to 'psych yourself up'. This will increase your arousal so that you can perform effectively. You can try the following: How to use tool: Where you are not feeling motivated towards a task, either because you are bored by it, or because you are tired, then you may need to 'psych yourself up'. This will increase your arousal so that you can perform effectively. You can try the following: Stress Management Techniques

25. Psyching Up' - Raising Stress Levels to Improve Performance Focus on the importance or urgency of the task Focus on the importance or urgency of the task Set yourself a challenge - e.g. to do the job in a particular time or to do it to a particularly high standard Set yourself a challenge - e.g. to do the job in a particular time or to do it to a particularly high standard Break job down into small parts, do each part between more enjoyable work, and take satisfaction from the successful completion of each element. Break job down into small parts, do each part between more enjoyable work, and take satisfaction from the successful completion of each element. Use suggestion: e.g. 'I can feel energy flowing into me' Use suggestion: e.g. 'I can feel energy flowing into me' Get angry about something! Get angry about something! Stress Management Techniques

26. Anticipating Stress - Managing Stress by Preparing For It How to use tool: By anticipating stress you can prepare for it and work out how to control it when it happens. You can do this in a number of ways: How to use tool: By anticipating stress you can prepare for it and work out how to control it when it happens. You can do this in a number of ways: Rehearsal: Rehearsal: Planning: Planning: Avoidance: Avoidance: Reducing the Importance of an Event: Reducing the Importance of an Event: Reducing Uncertainty: Reducing Uncertainty: Stress Management Techniques

27. Anticipating Stress By practicing for a stressful event such as an interview or a speech several times in advance you can polish your performance and build confidence. By practicing for a stressful event such as an interview or a speech several times in advance you can polish your performance and build confidence. Rehearsal:

28. Planning: By analyzing the likely causes of stress, you will be able to plan your responses to likely forms of stress. These might be actions to alleviate the situation or may be stress management techniques that you will use. It is important that you formally plan for this - it is little use just worrying in an undisciplined way - this will be counterproductive. Formal planning of responses to stress is a technique used by top-level athletes to ensure that they respond effectively to the stresses of competition. By analyzing the likely causes of stress, you will be able to plan your responses to likely forms of stress. These might be actions to alleviate the situation or may be stress management techniques that you will use. It is important that you formally plan for this - it is little use just worrying in an undisciplined way - this will be counterproductive. Formal planning of responses to stress is a technique used by top-level athletes to ensure that they respond effectively to the stresses of competition. Stress Management Techniques

29. Avoidance: Where a situation is likely to be unpleasant, and will not yield any benefit to you, it may be one you can just avoid. You should be certain in your own mind, however, that this is the case, and that you are not running away from problems. Where a situation is likely to be unpleasant, and will not yield any benefit to you, it may be one you can just avoid. You should be certain in your own mind, however, that this is the case, and that you are not running away from problems. Stress Management Techniques

30. Reducing the Importance of an Event: If the event seems big, put it in its place along the path to your goals. Compare it in your mind with bigger events you might know of or might have attended. If the event seems big, put it in its place along the path to your goals. Compare it in your mind with bigger events you might know of or might have attended. If there is a financial reward, remind yourself that there may be other opportunities for reward later. This will not be the only chance you have. Focus on the quality of your performance. Focusing on the rewards will only damage your concentration and raise stress. If there is a financial reward, remind yourself that there may be other opportunities for reward later. This will not be the only chance you have. Focus on the quality of your performance. Focusing on the rewards will only damage your concentration and raise stress. If members of your family are watching, remind yourself that they love you anyway. If friends are real friends, they will continue to like you whether you win or lose. If members of your family are watching, remind yourself that they love you anyway. If friends are real friends, they will continue to like you whether you win or lose. If people who are important to your goals are watching then remind yourself that you may well have other chances to impress them. If people who are important to your goals are watching then remind yourself that you may well have other chances to impress them. If you focus on the correct performance of your tasks, then the importance of the event will dwindle into the background. If you focus on the correct performance of your tasks, then the importance of the event will dwindle into the background. Stress Management Techniques

31. Reducing Uncertainty: Uncertainty can cause high levels of stress. Uncertainty can cause high levels of stress. Causes of uncertainty can be: Not having a clear idea of what the future holds Not having a clear idea of what the future holds Not knowing where your organization will be going Not knowing where your organization will be going Not having any career development plans Not having any career development plans Not knowing what will be wanted from you in the future Not knowing what will be wanted from you in the future Not knowing what your boss or colleagues think of your abilities Not knowing what your boss or colleagues think of your abilities Receiving vague or inconsistent instructions Receiving vague or inconsistent instructions Stress Management Techniques

32. Get a hobby or two relax and have fun: Talk with friends or someone you can trust about your worries/problems. Talk with friends or someone you can trust about your worries/problems. Learn to use your time wisely: Learn to use your time wisely: Evaluate how you are budgeting your time. Evaluate how you are budgeting your time. Plan ahead and avoid procrastination. Plan ahead and avoid procrastination. Make a weekly schedule and try to follow it. Make a weekly schedule and try to follow it. Set realistic goals and priorities Set realistic goals and priorities Practice relaxation techniques Practice relaxation techniques Stress Management Techniques

33. Other Techniques: Meditation can also be a good effort to bring down the stress levels. Meditation can also be a good effort to bring down the stress levels. 2. Taking exercise 2. Taking exercise 3. Effective time Management 3. Effective time Management 4. Good Food and nutrition. 4. Good Food and nutrition. Stress Management Techniques

34. Conclusion When we discuss Stress and its management, we should understand that this is not the exhaustive list of the stress factors and the various techniques. Stress can be confronted and reduced if and only if we understand ourselves better, analyze the behavior and identify the stressors. The stress management techniques will work if we are honest with ourselves and adopt the techniques in their fullest spirit When we discuss Stress and its management, we should understand that this is not the exhaustive list of the stress factors and the various techniques. Stress can be confronted and reduced if and only if we understand ourselves better, analyze the behavior and identify the stressors. The stress management techniques will work if we are honest with ourselves and adopt the techniques in their fullest spirit

35. Thanks