Stress Management Dr Vandana Sharma Situations You win

Stress Management Dr. Vandana Sharma

Situations �You win Rs. 50, 0000 in the lottery �You find out that your company is about to eliminate your department �A dozen family members are coming over to your department for dinner �Your spouse is diagnosed with a serious illness 2

Awareness about Stress �Understanding of Stress �Management of Stress �Symptoms of Stress �Sources of Stress �Effects of Stress �How to Tackle Stress �Strategies to minimize burn-out �Transition from distress to de-stress �Strategies for dealing with increased stress levels 3

Understanding of Stress is a normal part of life that can either help us learn and grow or can cause us significant problems Stress releases powerful neuro -chemicals and hormones that prepare us for action (to fight or flee) If we don't take action, the stress response can create or worsen health problems Stress can be defined as mental, physical, emotional, and behavioral reactions to any perceived demands or threats Psychological interpretation of a situation may lead to physiological responses 4

Management of Stress Individual Implementing time management Increasing physical exercise Relaxation training Expanding social support network Organizational Improved personnel selection and job placement Training Use of realistic goal setting Redesigning of jobs Increased employee involvement Improved organizational communication Offering employee sabbaticals Establishment of corporate wellness programs 5

Symptoms of Stress Emotional bothered by unimportant things nervousness, anxiety boredom edginess irritable feeling "burned out" feeling powerless crying easily overwhelming pressure anger loneliness unhappiness, depression "moodiness" feeling helpless Cognitive trouble thinking clearly difficulty with concentration, focus forgetfulness lack of creativity expecting too much from others inability to make decisions constant worry loss of humor being self-critical being pessimistic 6

Symptoms of Stress (cont. ) Physical headaches indigestion stomach aches sweaty palms cold hands, feet dizziness easily fatigued muscle tension back pain tight neck, shoulders racing heart shallow breathing restlessness ringing in the ears constipation diarrhea Behavioural excess smoking bossiness eating too little or too much critical attitude of others short-tempered procrastination sleeping too much or too little driving too fast grinding of teeth overuse of alcohol inability to finish tasks nail biting fidgety 7

Sources of Stress Environmental Factors Economic uncertainties of the business cycle Political uncertainties of political systems Technological uncertainties of technical innovations Terrorism in threats to physical safety and security Organizational Factors Task demands related to the job Role demands of functioning in an organization Interpersonal demands created by other employees Organizational structure (rules and regulations) Organizational leadership (managerial style) Organization’s life stage (growth, stability, or decline 8

Sources of Stress (cont. ) Individual Factors Family and personal relationships Economic problems from exceeding earning capacity Personality problems arising for basic disposition Individual Differences Perceptual variations of how reality will affect the individual’s future. Greater job experience moderates stress effects. Social support buffers job stress. Internal locus of control lowers perceived job stress. Strong feelings of selfefficacy reduce reactions to job stress. 9

Effects of Stress Positive Negative Stress can also have a It is a contributory factor positive effect, spurring motivation and awareness, providing the stimulation to cope with challenging situations Stress also provides the sense of urgency and alertness needed for survival when confronting threatening situations in minor conditions, such as headaches, digestive problems, skin complaints, insomnia and ulcers Excessive, prolonged and unrelieved stress can have a harmful effect on mental, physical and spiritual health 10

Steps to tackle Stress Change the stressors or environment causing your stress Change your direct response to these stressors Change your attitude and perceptions that affect your responses Take active steps to recover from stress 11

Strategies to minimize burn-out Burnout is a state of emotional, mental, and physical exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed and unable to meet constant demands. Developing very clear boundaries between work and personal life Developing and maintaining warm, nurturing relationships professionally and personally Making sure that regular breaks are taken during the day e. g. tea, lunch breaks etc. Being honest with yourself and your management team about how much is possible to achieve during a working day Becoming aware of potential dangers to your physical and mental health and putting some mechanisms in place to alleviate the pressure Obtain appropriate peer / family support formally and informally Eating properly, getting adequate amounts of sleep, exercising regularly Keeping in touch with friends in own environment Having time out to participate in external workshops, seminars, continuing education activities Taking regular annual leave breaks during the year to re-energise 12

Transition from distress to de-stress Eat balanced and healthy diet Keep yourself fit Avoid smoking and alcohol Manage your time It’s good to talk Recharge your batteries 13

Strategies for dealing with increased Stress levels Avoid unnecessary stress Alter the situation Adapt to the stressor Accept the things you can’t change Make time for fun and relaxation Adopt a healthy life style 14

Thank You