Stress Management

by
Kuldeep C. Rojhe
School of Business Management
SILB

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 Stress: It Is Deadly

Irrespective of what you do,

you have and will
experience stress at some
time in your life.
In a recent survey 89% of
respondents described
experiencing "high levels
of stress".

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 Impact of Stress

• Stress is recognized as
the number one killer
today. The American
Medical Association
stated that stress was the
cause of 80 to 85 percent
of all human illness and
disease or at the very
least had a detrimental
effect on our health.

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 What is Stress

Dynamic condition where

individual has an
opportunity related to what
he/she desires and the
outcome is important &
uncertain

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 Conditions Necessary for Stress

• Uncertainty
• Outcome is important
• Constraint

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 Sources of Stress

• Environmental

• Organizational

• Individual

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 Crucial Factors Leading to Stress

• Perceptions
How we look at the
situations

• Social support
Relationship with
peers

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 Crucial Factors Leading to Stress

• Belief in Locus
• of control Internals or externals

• Hostility +VE Relationship (more is

hostility more is stress & vice
versa)

• Job experience -VR Relationship (more is the

Experience lesser is stress)

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 Dilemma
• Stress is dysfunctional

• Stress also has positive

value

“Tension leads to
action”

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 Consequences

• Early warning Signs of Stress

• Perceptual Signs and

Symptoms of Stress

• Behavioural Signs and

Symptoms of Stress

• Emotional signs and symptoms

of stress

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 Early warning Signs of Stress

• Irritability
• Angry outbursts
•
Emotional
Hostility
• Depression
• Jealously
•
•
Restlessness
Withdrawal
signs and
•
•
Anxiousness
Diminished initiative
symptoms of
• Feelings of unreality or over-
alertness stress
• Reduction of personal involvement
with others
• Lack of interest

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 Early warning Signs of Stress
• Sudden weight loss
• Sudden weight gain
• Speech difficulties • Low blood pressure
• More impatient • High blood pressure
• Headaches
• Infertility
• Ulcers
• Nail biting
• Grinding teeth
• Low blood sugar
• High blood sugar
• Need more sleep
• Tired but can't sleep

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 Early warning Signs of Stress

• Tendency to cry • Reduced self-esteem

• Being critical of others • Changes in eating habits and
• Self-deprecation • Weakened positive emotional
response reflexes.
• Nightmares
• Impatience
• Decreased perception of
positive
• Experience opportunities
• Narrowed focus
• Obsessive rumination

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 Cognitive/ Perceptual Signs and Symptoms of Stress

Cognitive/Perceptual Signs and Symptoms of Stress

• Forgetfulness
• Preoccupation
• Blocking
• Blurred vision
• Errors in judging distance
• Diminished or exaggerated fantasy life
• Reduced creativity
• Lack of concentration
• Diminished productivity

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 Cognitive/Perceptual Signs and Symptoms of Stress

• Lack of attention to detail

• Orientation to the past
• Decreased psychomotor
reactivity and coordination
• Attention deficit
• Disorganization of thought
• Negative self-esteem
• Diminished sense of meaning in
life
• Lack of control/need for too
much control
• Negative self-statements and
negative evaluation of
experiences

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 Behavioural Signs and Symptoms of Stress

• Increased smoking
• Aggressive behaviours
(such as driving - road
rage, etc.)
• Increased alcohol or drug
use
• Carelessness
• Under-eating

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 Behavioural Signs and Symptoms of Stress

• Over-eating
• Withdrawal
• Listlessness
• Hostility
• Accident-proneness
• Nervous laughter
• Compulsive behaviour
and
• Impatience.

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 Emotional signs and symptoms of stress

• Irritability
• Angry outbursts
• Hostility
• Depression
• Jealously
• Restlessness
• Withdrawal
• Anxiousness
• Diminished initiative
• Feelings of unreality or over-
alertness
• Reduction of personal
involvement with others
• Lack of interest
• Tendency to cry

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 Emotional signs and symptoms of stress

• Being critical of others • Narrowed focus

• Self-deprecation • Obsessive rumination
• Nightmares
• Reduced self-esteem
• Impatience
• Decreased perception of • Insomnia
positive • Changes in eating habits
• Experience opportunities and
• Weakened positive
emotional response
reflexes

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 Managing Stress

Stress Management is the ability to maintain

control when situations, people, and events
make excessive demands.

What you can do……

• Individual Approach
• Organizational Approach

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 Individual Approach
Time Management Physical Relaxation Social Support
Techniques Exercise Techniques Networks

Scheduling activities Aerobics Meditation Talking with:

Prioritizing activities Riding bicycle Hypnosis Friends

Day list of activities Walking & To reach deep Family

and tasks to be Jogging relaxation 15-
performed/accomp 20 minutes a
lished day

Swimming Biofeedback Colleagues

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 Organizational Approach

Wellness Programs Typical Workshops

Selection & Placement Programs that focus on To help people to Quit

Decisions Employee’s Physical Smoking & control
& & Mental Conditions the use of Alcohol,
Goal setting, loose weight, eat
Challenging & Specific Goals better & develop a
regular exercise
program
Redesigning Jobs

Increasing Employee
involvement in Decision-
Making
Increasing formal
communications with
Employees
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 Other way outs……

• Look around
• Remove yourself from the
stressful situation
• Don't sweat the small stuff
• Selectively change the way
you react
• Avoid extreme reactions
• Get enough sleep
• Avoid self-medication or
escape

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 …………………more ways to deal

• Learn how to best relax

yourself
• Set realistic goals for
yourself
• Change the way you see
things
• Do something for others
• Work off stress

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 and….

• Develop a thick skin

“NOTHING CAN MAKE

YOU UNHAPPY
WITHOUT YOUR
CONCENT”

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 Nutshell

• Try to "use" stress

• Try to be positive

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