stress management

Stress Management System 1

Stress Management System

Methods and Techniques

Jalasayanan ChellappaHand in Hand India

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What is stress

• Stress is a misnomer• Distress is the right word• Stress is good for health– Initiative– Provides Leadership skills– Creates time bound activity – Sets higher performance standard for self

• Prolonged Distress is not good for health

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What is distress

• Let us assume Stress is same as Distress for this programme

• Stress was traditionally conceptualized to be a result of external insults beyond the control of those experiencing.

• More recently, however, it has been argued that external circumstances do not have any intrinsic capacity to produce stress, but instead their effect is mediated by the individual's perceptions, capacities, and understanding

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What is stress in Stress Management

• Stress can be thought of as –Result of an “imbalance between demands

and resources” or – as occurring when “pressure exceeds one's

perceived ability to cope”.

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How to control Stress

• Steps to control Stress– Identify source of stress– Identify the factors that are central to a person

controlling his/her stress– identify the intervention methods which

effectively target these factors• This means stress control or stress

management varies with one another

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Benefits of stress

• No one reaches peak performance without being stressed, whether an athlete, an office worker or a manager

• Stress can help you to be motivated and creative

• It also can make you freak out about small, irrelevant factors in your work

• It gives a satisfaction of performance that can be positive booster

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Benefits of stress

• One of the main benefits of stress is that it will keep you alive in face of danger in many occasions.

• Stress decides flight or fight response• Stress provides focus if used effectively– Most of the negative events corroborated to stress

is because of stronger focus it provides by blinding by other relative factors

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What is bad stress

• Bad stress is primarily pushing against inabilities caused by– Lack of time, and/or – Lack of energy , and/or – Lack of resources , and/or • Man• Money

– Choosing wrong priority , and/or – Act of God

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Effects of bad stress

• First thing to go is lack of spiritual connectedness with yourself and the world around you

• Emotions go down, and what is left behind will be– Indifference– Anxiety– Anger , and/or – Depression

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• Mental functions go down– Increased focus on few things blinds major events– Vicious circle of Stress starts– Lack of vision on Major events brings more stress– More Stress increases focus on lesser things and

blinds many more major events• Body starts showing discomfort• Discomfort becomes pain

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• Subconscious mind takes over– Subconscious mind rightly judges the problem

with conscious mind– It over takes and shuts does Conscious mind– Others see irrelevancy of the activities of

subconscious mind activity• Not allowing subconscious mind to take over

by sheer will power without reducing stress creates shock

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Remember - What is bad stress

• Bad stress is primarily pushing against inabilities caused by– Lack of time, and/or – Lack of energy , and/or – Lack of resources , and/or • Man• Money

– Choosing wrong priority , and/or – Act of God

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Explaining bad stress• Bad stress is primarily pushing against inabilities

caused by– Lack of time, without attempting to create time space,

and/or – Lack of energy without attempting to recoup energy,

and/or – Lack of resources without focusing on acquiring

resources, and/or • Man• Money

– Choosing wrong priority by addictive behaviour though consciously know such choice is wrong, and/or

– Act of God for which we can do nothing17/04/2012


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How to cope with Stress

• Create time space for yourself– 24 hours is fixed, utilize it well• Learn time management techniques

• Recoup more energy– Relax and work– Use suitable energy boosters

• Spend time on acquiring and prioritizing resources

• Reduce your addictive behaviours17/04/2012


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What you need now

• Time management skills• Relaxing techniques– Anger management– Change management

• Prioritizing tools• Consciously working against addictive

behaviour

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Time Management

• Make your own list of time wasters• Find out methods to falling to time wasters• Plan well• Refine your plan as often as possible, but stick

to plan• Do not attempt to postpone or procrastinate • Separate programme for Time Management

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Relaxing Techniques

• Identify what makes you impatient• Signs of impatience– Shallow breathing (short breaths).– Muscle tension.– Hand clenching/tightening.– Jiggling/restless feet.– Irritability/anger.– Anxiety/nervousness. – Rushing.

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Relaxing Techniques

• Learn to be bullet proof manager– Move away from Stimulus to response mode to

Stimulus – Analyze – Respond mode• Use 5 Why Technique to know root cause and

address it• Have a glass of water– If had many glasses of water find a lavatory

• Active listening

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Relaxing Techniques

• Anger Management– Emotional Intelligence• Have control over your emotions• Take time to respond• Do not respond when stressed• Read jokes a lot and share them with others

– Stop being a perfectionist

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Relaxing Techniques

• Fighting against symptoms of stress– Take long breath

• Pranayama– Kapalbatti– Controlling breathing process for long breath

– Working against Muscular tension, Hand clenching/tightening, Jiggling/restless feet.• Focus using Yoga• Using time for productive usage• Volunteer to help

– Anger management and Programme Planning17/04/2012


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Relaxation Technique

• Progressive Muscular Relaxation– The idea behind PMR is that you tense up a group

of muscles so that they are as tightly contracted as possible. Hold them in a state of extreme tension for a few seconds. Then, relax the muscles normally. Then, consciously relax the muscles even further so that you are as relaxed as possible.

– By tensing your muscles first, you will find that you are able to relax your muscles more than would be the case if you tried to relax your muscles directly

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Relaxation Techniques

• Reading– Self Development

• Art of War– Method of war will teach how to remain in peace

• Positive Thinking– Art of thinking Big– Art of thinking in positive manner

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Relaxation Techniques

• Zones of Stability – Know your zones of stability and attach with them when you are stressed– People– Place– Ideas– Things– Organizations

• Nurture these stability zones for usage when needed

• Increase the count of your stability zones17/04/2012


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Weak relaxation Techniques

• Hobby• Music• Sleeping• Art• Any diversification leads to weak relaxation

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Strategic reduction of Stress

• Work Life Balance– Love your work– Bring concurrence of the family the objective of work– Spend time with your family members– Have fun whenever time permits

• Anticipate future changes in work and increase your skills– Seek acceptance of your family and organization

• Increase your confidence level and self esteem

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Challenges in stress reduction

• Emotional Stress– An example for a situation which causes a bit of

emotional stress is when a parent grounds a child who has misbehaved. The parent empathizes with the child but sees the necessity for some kind punishment. Likewise, the child hates the punishment but regrets the misbehavior. Such a situation results in mild emotional stress for both participants, but through self-reflection both the parent and child can overcome it easily

• Complex situation requires more thought out reactions

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Challenges in stress reduction

• Mental Stress– Stereotypical stress– when a person spends years doing a job he or she

despises. Two lines of thought clash constantly in the mind of such a person: "I don't want to!" and "I have to!".

• Deeper analysis and brave decisiveness are required to overcome a situation causing such stress.

• Requires proper prioritization17/04/2012


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Tips for better prospects

• Learn the following skills– Time Management– Emotional Intelligence– Delegation and monitoring– Think Big– Positive Thinking– Effective communication– Team building– Bullet Proof Manager

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Suggested Readings

• The Secret• Art of War• Manual of warrior of light

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stress management

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