stress management tips

Joy of StressJoy of Stress 11

How to Make Stress How to Make Stress Work for YouWork for You

or or Stress Management TipsStress Management Tips

ByBy

S. ThilaganathanS. Thilaganathan


Good NewsGood News

Anybody can reduce the stress up Anybody can reduce the stress up to 85% or more in the long termto 85% or more in the long term

You can reduce 15%-20% of your You can reduce 15%-20% of your stress immediatelystress immediately


Stress is Necessary - 1 Stress is Necessary - 1 Stress is necessary for lifeStress is necessary for life Life is interesting, enjoyable and Life is interesting, enjoyable and

exciting because of stress.exciting because of stress. We are surviving because of stressWe are surviving because of stress Stress is crucial for higher level of Stress is crucial for higher level of

achievementachievement


Stress is Necessary - 2Stress is Necessary - 2

Stress can generate the impetus and help to convert thoughts into actions– Procrastinators work very efficiently in the last

minutes because of the stress they get. – In the crisis situation people achieve the goal

because of the stress.


Stress is BeneficialStress is Beneficial Stress is exiting to people

– E.g..Horror movie, Mountain Climbing, Motor Sports etc.

Stress is a happy medium Stress provide dynamism to our

life Because of stress we become

stimulated, thrilled and lively


Having Stress is NormalHaving Stress is Normal

Stress itself is not bad or good signStress itself is not bad or good sign Stress is a fact of life. It is Stress is a fact of life. It is

inevitable.inevitable. Having stress is perfectly normal Having stress is perfectly normal

and healthyand healthy Stress is part of day to day Stress is part of day to day

existenceexistence


Having Having TooToo Much or Too Little Much or Too Little Stress is Bad Stress is Bad

Too much stress is detrimental Too Little stress can be disastrous

– Boring Life, Retired Life, unutilized worker-partner Absence of stress (Zero level of stress) is an

indication of death Without stress life is boring, and that is

stressful The optimum point will result in efficiency,

productivity and better health


Optimum Optimum StressStress Level Level

High

HighLow Stress levelStress levelLow

Optimal performance window

PerformanPerformancece


Stress is Stress is MismanagedMismanaged Managing Stress is Managing Managing Stress is Managing

SelfSelf Vast majority of the people Vast majority of the people

mismanaged mismanaged thethe life life and and StressStress


Benefits have become as Benefits have become as DrawbacksDrawbacks

Technologically we are in a very advanced stage

Biologically human being are far behind the time

Our Bio Chemical machine is not programmed for present day life

Our system originally designed for survival in primitive period now incapable of handling today’s level of stress.


Benefits have become as Benefits have become as DrawbacksDrawbacks

Today’s there is no nature threats – But other type of threats are there:– School Admission, Employment, Interview,

Losing things etc More energy is produced but not utilized

– When we are under stress more energy (hormones) is produced

– If the energy is not used by the system it will be harmful

Original responses which were beneficial at times, now become as drawbacks

New skills to be learned to overcome stressful situation


Managing StressManaging StressStress management strategies can be classified into three time frames

–Long Term–Medium Term–Short TermShort Term

[This Presentation covers Short Term [This Presentation covers Short Term Stress Management Tips]Stress Management Tips]


Stress Stress Management TipsManagement Tips

Short TermShort Term


35 Tips to Reduce Your 35 Tips to Reduce Your StressStress


1. Try Physical 1. Try Physical ActivityActivity

Reduce your pressure through physical activity.

Physical activity – Reduces pressure– Refresh you.– Energize you.

Examples:– Walking, Running, Gardening, Cleaning

etc.etc.


2. Shift Your Work2. Shift Your Work

When we do the samework for a long time, we will get tired

Changing work/task reduces stress


3. Give a Break3. Give a Break Give a break to re-equip the system Give time to re-charge or repair your

body. Give your body a chance to heal itself Give yourself a break to just relax Temporarily remove yourself from

stressful situation Seek recovery every 90 to 120 minutes


Need for a BreakNeed for a Break Increased stress produces increased Increased stress produces increased

performance, initially. performance, initially. Once you pass a certain point (the hump), Once you pass a certain point (the hump),

any more stress results in decreased any more stress results in decreased performance. performance.

Trying harder at this point is unproductive Trying harder at this point is unproductive or even counterproductive. or even counterproductive.

The only sensible move is to take a break. The only sensible move is to take a break.


4. Focusing one at a 4. Focusing one at a timetime

Do not overwhelm yourself with entire workload

Pick out few things & deal with them Concentrate on one activity Finish one by one. It is the last straw that breaks the

camel’s backcamel’s back


5. Take a Deep Breath5. Take a Deep Breath Inhale and exhale in an appropriate way

to reduce stress.– Deep breathing brings additional

oxygen to body.– It improves the functions of the body.

Poorly oxygenated blood brings anxiety, irritability, fatigue and depression.


Deep BreathingDeep Breathing Deep breathing - taking deep, slow

breaths rather than the shallow, fast breathing we feel when we are stressed.

This really works physiologically to help shut off the danger alarm.


6. Reduce your 6. Reduce your WorkloadWorkload

Cancel/avoid/give-up unnecessary and Cancel/avoid/give-up unnecessary and unwanted activities/tasks.unwanted activities/tasks.

Postpone your activities.Postpone your activities. Delegate some of your work.Delegate some of your work. Find alternative.Find alternative. Change your method of doing the job.Change your method of doing the job. Reduce your working hoursReduce your working hours


7. Match work with Your 7. Match work with Your Body ClockBody Clock

Identify your Body ClockIdentify your Body Clock Discover your peak performance timeDiscover your peak performance time

-- Morning, evening, night.Morning, evening, night. Assign the work to match your body Assign the work to match your body

clock.clock.


8. Eliminate Distraction8. Eliminate Distraction Deliberately reduce all the distraction.Deliberately reduce all the distraction.

– Telephone calls.Telephone calls.– VisitorsVisitors– Paper workPaper work– Unnecessary noise/lightsUnnecessary noise/lights..


9. Learn to Relax9. Learn to Relax Each of us have innate capacity to calm Each of us have innate capacity to calm

stress responsestress response Only few of us regularly make use of itOnly few of us regularly make use of it Many of us don’t give enough time to Many of us don’t give enough time to

use nature’s most guaranteed heal use nature’s most guaranteed heal energizerenergizer

Learning to relax is like learning a new Learning to relax is like learning a new skillskill


10. Work-leisure 10. Work-leisure BalanceBalance

Leisure time and levels of distress are Leisure time and levels of distress are inversely proportional inversely proportional – the less leisure, the more stress. the less leisure, the more stress.

Plan your leisure timePlan your leisure time


11. Muscular 11. Muscular RelaxationRelaxation

Muscular relaxation - tensing and relaxing various muscle groups can work wonders.

Try your neck and shoulders, your shoulder blades, your forehead and eyes, tensing these groups for a few seconds, then relaxing them.


12. Visualization12. Visualization Visualization is another technique for Visualization is another technique for

relaxationrelaxation Steps:Steps:

– Cultivate & collect positive images of Cultivate & collect positive images of success & happy situationssuccess & happy situations

– Move to peaceful & comfortable settingMove to peaceful & comfortable setting– Imagine a scene, place or event that you Imagine a scene, place or event that you

remember peaceful, restful, beautiful and remember peaceful, restful, beautiful and happy memory.happy memory.

– You can bring all senses ie; Sound, You can bring all senses ie; Sound, Smell,Taste,Warmth etcSmell,Taste,Warmth etc


13. Learn to Accept13. Learn to Accept If a problem is beyond your control and If a problem is beyond your control and

cannot be changed, don’t fight.cannot be changed, don’t fight.

Accept it at that moment and later you Accept it at that moment and later you may change it.may change it.


14. Learn to Forget14. Learn to Forget

Do not remember bad memoriesDo not remember bad memories Do not amplify hurts/worriesDo not amplify hurts/worries Imagine nothing happenedImagine nothing happened You can deceive your mindYou can deceive your mind


15. Learn to Lose15. Learn to Lose

Practice to take-up defeat.Practice to take-up defeat. Life is Game to PlayLife is Game to Play Allow others to winAllow others to win Win-Win or Lose WinWin-Win or Lose Win


16. Laugh a Lot16. Laugh a Lot Learn to SmileLearn to Smile Laugh a lot and make others laughLaugh a lot and make others laugh With laughter stress will fade awayWith laughter stress will fade away Wherever appropriate smileWherever appropriate smile Smile cost nothingSmile cost nothing Humor is a wonderful stress reducer, an Humor is a wonderful stress reducer, an

antidote to upsets. Laughter relieves antidote to upsets. Laughter relieves tension.tension.


17. Share your 17. Share your FeelingsFeelings

Talk to someone about your worries.Talk to someone about your worries. Share your feelings with the person Share your feelings with the person

closer to you in a limited waycloser to you in a limited way Develop support groupDevelop support group


18. It is o.k. to Cry18. It is o.k. to Cry

A good cry can be a healthy way to A good cry can be a healthy way to bring relief.bring relief.

It may prevent headache or other It may prevent headache or other physical consequences.physical consequences.


19. Be Realistic19. Be Realistic

Be good to yourselfBe good to yourself

Do not fix un-achievable targetsDo not fix un-achievable targets

Be more realisticBe more realistic


20. Not to become too20. Not to become tooPerfectionistPerfectionist

We do not need to become a We do not need to become a perfectionistperfectionist

Give up the fallacious assumption Give up the fallacious assumption that you have to be perfectthat you have to be perfect


21. No Need to Become 21. No Need to Become No #1No #1

No need to become no.1 in everything Settle with second or third best

– Purchasing – Your partner

Reduce pressure of becoming first. Happy with second/third best.


22. Non-Competitive22. Non-Competitive

Life is not a contestLife is not a contest Never compete with othersNever compete with others Don’t compete unnecessarilyDon’t compete unnecessarily Compete with yourselfCompete with yourself


23. No need to React23. No need to React

No need to react to everything No need to listen to all or watch all TV

programs. No need to read all the newspapers. No need to have more friends. Reduce material things and items.


24. No need to Control24. No need to Control

Eliminate the temptation of control. Lack of control is not a failure You don’t need to control all the people,

events, activities all the time.


25. Minimize External 25. Minimize External PressuresPressures

Avoid or eliminate external Avoid or eliminate external pressurespressures

Learn to say “no”Learn to say “no”


26. Reward yourself26. Reward yourself Even for small successes, celebrate.Even for small successes, celebrate. Promise yourself a reward for completing Promise yourself a reward for completing

each task.each task. Indulging reward-Indulging reward-

– Indulge yourself and rewardIndulge yourself and reward Review your successReview your success


27. Prioritize Things27. Prioritize Things

Reduce the un-important and urgent from Reduce the un-important and urgent from 80% to 20%.80% to 20%.

Discriminate important and unimportant Discriminate important and unimportant thingsthings

Allocate more time for important things and Allocate more time for important things and not urgent thingsnot urgent things


28. Check your Ego28. Check your Ego

Learn not to get angryLearn not to get angry Admit MistakesAdmit Mistakes Accept criticismAccept criticism


Learn not to get angryLearn not to get angry

When encounter problem,When encounter problem, Do not get angryDo not get angry Take steps to solve the problemTake steps to solve the problem


Admit MistakesAdmit Mistakes Do not defendDo not defend You have to learn to admit mistakesYou have to learn to admit mistakes Many people admire your honestyMany people admire your honesty Accepting your mistakes will give Accepting your mistakes will give

positive impactpositive impact


Accept CriticismAccept Criticism

Successful people know how to accept Successful people know how to accept and learn from criticism in a way that and learn from criticism in a way that earns you respectearns you respect

They know how to deal with justified They know how to deal with justified criticism and unjustified criticismcriticism and unjustified criticism


29. Avoid Bad 29. Avoid Bad Responses to StressResponses to Stress

SmokingSmoking CoffeeCoffee AlcoholAlcohol


30. Get Enough Sleep30. Get Enough Sleep

Lack of rest aggravates stressLack of rest aggravates stress Go to bed early and wake up earlyGo to bed early and wake up early Maintain Consistent bedtimeMaintain Consistent bedtime and and

wake-up timewake-up time


31. Developing 31. Developing Support GroupSupport Group

Find your mentorFind your mentor Establish your networkEstablish your network There is an old saying that "a problem There is an old saying that "a problem

shared is a problem halved." shared is a problem halved." People who keep things to themselves carry People who keep things to themselves carry

a considerable and unnecessary burden. a considerable and unnecessary burden.


32 Right to Make 32 Right to Make MistakesMistakes

You have the right to make mistakes as a You have the right to make mistakes as a human beinghuman being

No need to give excuses- Enjoy making No need to give excuses- Enjoy making mistakesmistakes

You are taking the responsibility and meet You are taking the responsibility and meet the consequencesthe consequences

When you want you can correct itWhen you want you can correct it


33. Meditate33. Meditate MeditateMeditate. Just ten to twenty minutes of . Just ten to twenty minutes of

quiet reflection may bring relief from quiet reflection may bring relief from chronic stress as well as increase your chronic stress as well as increase your tolerance to it. tolerance to it.

Use the time to listen to music, relax and Use the time to listen to music, relax and try to think of pleasant things or nothing.try to think of pleasant things or nothing.


34. Develop Hobbies34. Develop Hobbies

Take a break from your worries by doing Take a break from your worries by doing something you enjoy. something you enjoy.

Whether it’s gardening or painting, Whether it’s gardening or painting, schedule time to indulge your interestschedule time to indulge your interest


Use the Method that Suit YouUse the Method that Suit You There is no universally accepted method to There is no universally accepted method to

reduce stress. reduce stress. All tips are not same and work well for different All tips are not same and work well for different

people.people. Identify the best method that suits you and Identify the best method that suits you and

practice that.practice that. By strictly practicing the above methods you By strictly practicing the above methods you

might reduce your stress level by 15% to 20% might reduce your stress level by 15% to 20% immediately.immediately.


35. Seek Professional 35. Seek Professional HelpHelp

If your stress level exceeds the control, go If your stress level exceeds the control, go for professional helpfor professional help

If you find yourself in an unmanageable If you find yourself in an unmanageable stage seek professional helpstage seek professional help


This is the end of Short Term This is the end of Short Term Stress Management TipsStress Management Tips

[Medium and Loan Term Stress [Medium and Loan Term Stress Management Strategies will be dealt in Management Strategies will be dealt in

the next presentations]the next presentations]