Stress management.

SIT BACK, RELAX & ENJOY STRESS MANAGEMENT T.J Joseph, Deputy Tahsildar. Kottayam, Kerala. Please use the enter button to scroll through at your own pace.

STRESS EPIDEMIC OF THE 21 st CENTURY.

WHAT IS STRESS ? Every day fact of life. Stress can be GOOD. But Excessive stress can be harmful. .

WHAT IS STRESS.. The body and mind reaction to every day demands and threats .

The body and mind reaction to every day demands and threats . .

STRESS It is a mismatch between the expectations of both individual and organisation. Stress not only affects the physical, Psychological and financial balances of an employee but also the employers as well.

Employees can be the biggest asset or biggest liability of an organisation .

STRESS. Desired results cannot be expected from employees who are burnt out, exhausted or stressed, as they loose their energy, accuracy and innovative thinking. By this, employers may loose more working days there by a decrease in productivity and increase in cost to co mpany

WHAT IS STRESS . When we believe we are in danger, the pituitary gland automatically sounds an alarm by releasing a burst of adreno cortico tropic hormone (ACTH), which in turn signals the adrenal glands to release the “stress hormones” adrenaline and cortisol. These hormones, speed up reaction times, and temporarily boost our physical strength and agility while we decide whether to retreat or stand firm.

STRESS Two Types 1. Eustress. NEGATIVE 2,DISTRESS. POSITIVE .

POSITIVE STRESS 1,Enables concentration. 2.Increase Performance. 3.Energise you in to action.

NEGATIVE STRESS 1.Loss of Motivation. 2.Reduces effectiveness. 3.Physical.Mental and Behavioural Problems.

……………………… Stress can be the spice of life…..

STRESS Stress can be the spice of life or KISS of death. .

Our goal is not to eliminate stress but to learn how to manage and use it to help us. .

STRESSORS. External stressors. Internal stressors-

EXTERNAL STRESSORS. Physical conditions such as heat or cold, Stressful psychological environments such as working conditions and abusive relationships.

INTERNAL STRESSORS. Physical ailments such as infection or inflammation, or psychological problems such as worrying about something.

STRESS. Your work can be a source of both external and internal stressors.

STRESSORS LONG TERM. SHORT TERM.

SHORT TERM STRESSORS Short-term stress is the reaction to immediate threat, also known as the fight or flight response .

SHORT TERM STRESSORS Prepares you to fight or flee……

SHORT TERM STRESSORS Prepares you to fight Or flee… …

LONG TERM STRESSORS Which are ongoing and continuous, when the urge to fight or flight has been suppressed.

Economic and financial issues. In the UK over 13 million working days are lost every year because of stress. Stress is believed to trigger 70% of visits to doctors, and 85% of serious illnesses .

stress test At a clinical level, stress in individuals can be be assessed scientifically by measuring the levels of two hormones produced by the adrenal glands: cortisol and DHEA (dehydroepiandrosterone),

What makes you stressed. 1.Financial Problems.

What makes you stressed. 2.Relationship Problems.

What makes you stressed. 3.Major Life Changes.

3. Major Life Changes. Transfer.

3. Major Life Changes. Promotion.

3. Major Life Changes. Marriage…

3. Major Life Changes. Migration….

3. Major Life Changes. Death of Spouse.

What makes you stressed. 4. Job Related.

Job related stress. The type of work which person does has a lot to do with the person’s general stress level.

Job related stress. harassment, by anyone, not necessarily a person's manager feeling powerless and uninvolved in determining one's own responsibilities unreasonable deadline and targets. lack of effective communication and conflict resolution lack of job security long working hours . Work overload excessive time away from home and family office politics and conflict among staff a feeling that one's reward is not commensurate with one's responsibility working hours, responsibilities and pressures .

What makes you stressed. 5. Health Problems.

What makes you stressed. 6. Personal Habits.

Personal Habits: Drinking. Smoking , Eating too much sugar or salt, getting overtired, being pessimistic, worrying about your career, dwelling on past failures using negative self talk can all cause stress.

The type of your personality…..

Worrying Anticipating problems that never happen, thinking of bad possible outcomes rather than good ones.,,,

What makes you stressed. 7. Negative thoughts.

Negative thoughts. Gossiping.. Ggggggggg

Negative thoughts. Cheating……

What makes you stressed. 8.Perfectionist….

100% Factor Many of us try too hard for perfection and are disappointed if we fall short. You may be just one percent off the mark. You ignore the ninety nine percent correct. You dwell on that one percent, and are upset because you were not perfect .

What makes you stressed. 9.People around you.

YOUR people The people around you also cause stress. Conflict, confrontation, blaming you, spreading rumors, backstabbing, not fulfilling agreements, not giving recognition for a job well done, all cause stress.

Some other Stress Situations.

SIGNS OF STRESS 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.

SIGNS OF STRESS 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.

SIGNS OF STRESS 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.

PHYSICAL SIGNS 1.Increased Heart Beat, 2.Tightened Muscles. 3.Fatigue. 4.Sleeplessness. 5.Stomach or bowel upset. 6.Sweating. 7.Change in eating habits. 8.Restlessness. 9.Body Aches.

MENTAL SIGNS OF STRESS 1.Anxiety. 2,Forgetfulness. 3,Depression. 4.Lack of interest. 5.Lowered self esteem. 6.Increased anger. 7.Excessive fear.

BEHAVIOURAL SIGNS . 1.Hostility. 2.Irritability. 3.Under/Over eating. 4.Lack of concentration. 5.Memory Problems. 6.SMOKING/DRINKING. 7.Poor Performance.

Intellectual problems. Memory problems. Difficulty making decisions. Inability to concentrate. Confusion. Seeing only the negative. Repetitive or racing thoughts. Poor judgment. Loss of objectivity. Desire to escape or run away….

Organizational issues. Job dissatisfaction. Lower motivation. Low employee morale. Less organizational commitment,. Lowered overall quality of work life . Absenteeism, turnover. Intention to leave the job, Lower productivity, decreased quantity and quality of work. Inability to make sound decisions.

Impact on HEALTH. 1.Pain. 2.Ulcers. 3.Blood Pressure. 4.STROKE. 5.Heart attack. 6,Cancer Etc.

Impact on HEALTH. Stress is now known to contribute to heart disease; it causes hypertension and high blood pressure, and impairs the immune system. Stress is also linked to strokes, IBS (irritable bowel syndrome), ulcers, diabetes, muscle and joint pain, miscarriage during pregnancy, allergies, alopecia and even premature tooth loss.

Techniques. 1.Physical. 2.Mental.

EXERCISE AND STRESS Try to pick an activity you enjoy. From a low intensity activity like walking to a high-intensity activity like kick-boxing, all forms of physical exercise can be a big help .

EXERCISE AND STRESS Exercise increases blood flow to the brain which is good for us. Exercises also releases hormones, and stimulates the nervous system in ways that are good for us. Exercise produces chemicals in the body such as beta-endorphin, which is proven to have a positive effect on how we feel.

EXERCISE Exercise releases helpful chemicals in our brain and body that are good for us.Exercise distracts us from the causes of stress.

EXERCISE Exercise warms and relaxes cold, tight muscles and tissues which contribute to stress feelings. Exercise develops and maintains a healthy body which directly reduces stress susceptibility.

Balanced DIET A proper balanced diet is clearly essential, both to avoid direct physical stress causes via brain and nervous system, and to reduce stress susceptibility resulting from poor health and condition.

Balanced DIET The rule is simple and inescapable: eat and drink healthily, and avoid excessive intake of toxins, to reduce stress susceptibility and stress itself.

Balanced DIET improve diet - group B vitamins and magnesium are important, but potentially so are all the other vitamins and minerals: a balanced healthy diet is essential.

Balanced DIET The Vitamin B Group is particularly relevant to the brain, depression and stress susceptibility. Vitamin B1 deficiency is associated with depression and nervous system weakness .. B2 deficiency is associated with nervous system disorders and depression. B3 is essential for protein synthesis.healthy nervous system..

Balanced DIET Vitamin B6 is essential for neurotransmitter synthesis and maintaining healthy nervous system; B6 deficiency is associated with depression and dementia. B12 deficiency is associated with peripheral nerve degeneration, dementia, and depression

Balanced DIET Vitamin C is essential to protect against stress too: it maintains a healthy immune system, which is important for reducing stress susceptibility (we are more likely to suffer from stress when we are ill, and we are more prone to illness when our immune system is weak).

Balanced DIET Vitamin D helps maintain healthy body condition, particularly bones and speed of fracture healing, which are directly linked to stress susceptibility.

Balanced DIET Adequate intake of minerals are also essential for a healthy body and brain, and so for reducing stress susceptibility.

Balanced DIET Processed foods are not as good for you as fresh natural foods. Fresh fruit and vegetables are good for you. Drink enough water.

Balanced DIET Irrespective of your tastes, it's easy these days to have a balanced healthy diet if you want to - the challenge isn't in knowing what's good and bad, it's simple a matter of commitment and personal resolve. You have one body for the whole of your life - look after it.

Balanced DIET AVOID JUNK FOOD.

Drink Water. If you starve your body of water you will function below your best - and you will get stressed. Physically and mentally. you must keep your body properly hydrated by regularly drinking water (most people need 4-8 glasses of water a day).

Balanced DIET AVOID Caffeine, Tobacco and Alcohol.

3. YOGA/DHYANA exercise burns up adrenaline and produces helpful chemicals and positive feelings.

4.Deep Breathing This is both a short and long-term relaxation option. For a quick way to destress, take 10 deep breaths. Focus on breathing in through your nose and out through your mouth. As you exhale, imagine all of your stress and worries flowing out of your body.

PranaYama. 1. Put your right thumb on your right nostril 2. Deeply inhale air using your left nostril 3. Close your left nostril with your right index finger and hold breath for few seconds 4. Exhale through left nostril. 5. Do it similarly with left nostril closing right nostril 6. Now inhale through left nostril, hold breath and exhale through right nostril and do the other way 7. Practice few times

Dhyana Sit comfortably either on chair or in Sukhasana on the floor. Cross your legs, clasp your fingers. Take few deep breaths. Relax. Slowly close your eyes. Do nothing. Just watch within Watch stillness within. Relax. No analysis, no judgment, nothing.

5. Meditation. Just be a pure witness or. Thoughts may come in between. Just witness the thoughts. Don't analyze, don't negate and don’t energize the thought. Allow it to pass. Let it go. You may start witnessing the breath in its normal flow.

DHYANA . In-breath, out-breath. Just be with the Breath, just witness. Don't inhale or exhale consciously. Breath happens on its own. Just witness the breath or thought or silence or emptiness within.

Meditation.. Meditate for 30 to 45 minutes in one sitting. Feel relaxed, feel energetic, feel fresh. Close the session by slowly opening your eyes. Sit in silence for few more minutes. Then come ou t

Meditation.. See the changes in your self after Meditation. After few sessions of Meditation, you feel more relaxed, more energetic. Further your core potency will increase. You are ready to take bigger tasks.

6. SLEEP AND REST Having a good night's sleep is vital for a healthy mind and body. Napping during the day is also healthy. It recharges and energises, relaxes, and helps to wipe the brain of pressures and unpleasant feelings.

8. Medical Treatment. Have thorough medical check up at frequent intervals

Mental Techniques. . M - Money Management, Minimize needs, Meditation E - Earnest Expectations, Enjoy the work you do N - Avoid Negative thinking T - Try to be happy Today A - Accept and Adopt Reality L - Avoid Loneliness H - Develop good Hobbies E - Live in good Environment. Express yourself clearly A - Be Active and have positive Attitude L - Try to Learn more and Manage Life T - Have realistic Targets and Tackle one at a time H - Maintain Healthy life style

Mental Techniques. 1.POSITIVE ATTITUDE. Think for the BEST Work for the BEST……and Expect the BEST

It is not your aptitude but your attitude that determines your altitud e EDUCATION ENVIRONMENT EXPERIENCE Attitude

Mental Techniques. 1.POSITIVE ATTITUDE. ALWAYS LOOK FOR THE POSITIVE.

1.CHANGE YOUR THOUGHT… THINK POSITIVELY..

Mental Techniques. 1.POSITIVE ATTITUDE. LEARN TO LIKE THE THINGS WE HAVE TO DO

Thought--- Feeling--- Action--- Results---

Mental Techniques. 1.POSITIVE ATTITUDE. START THE DAY WITH SOME THING POSITIVE

Mental Techniques. 1.POSITIVE ATTITUDE. GET INTO A CONTINUOUS EDUCATION PROGRAMME.

Mental Techniques. 1.POSITIVE ATTITUDE. GET IN TO A CONTINUOUS EDUCATION PROGRAMME

Mental Techniques. 1.POSITIVE ATTITUDE. BUILD A POSITIVE SELF ESTEEM.

Mental Techniques. 1.POSITIVE ATTITUDE. DEVELOP AN ATTITUDE OF GRATITUDE..

Mental Techniques. Develop an attitude of gratitude

Develop an attitude of gratitude.

TIME MANAGEMENT. Time, and time again To realize the value of ONE YEAR, ask a student who failed his exams... To realize the value of ONE MONTH, ask a mother who gave birth to a premature baby... To realize the value of ONE WEEK, ask the editor of a weekly newspaper... To realize the value of ONE DAY, ask a daily wage laborer...

. To realize the value of ONE HOUR, ask the lovers who are waiting to meet... To realize the value of ONE MINUTE, ask a person who missed the train... To realize the value of ONE SECOND, ask a person who just avoided an accident... To realize the value of ONE MILLISECOND, ask the person who won a silver medal in the Olympics... Treasure every moment that you have!!

Time Management is Life Management. Organise your Activities. Avoid Procrastination……… Give priority……………. Delegate effectively………….

LIVE IN THE PRESENT. YESTERDAY is history. TOMORROW is a mystery. TODAY is a gift. That's why it's called the PRESENT!!

3. STAY AWAY FROM NEGATIVE PEOPLE. AVOID STRESSFUL SITUATIONS.

4.Accept Change. If you are suffering from work-related stress and it's beginning to affect, or already affecting your health, stop to think: why are you taking this risk with your body and mind? Life's short enough as it is; illness is all around us; why make matters worse? Commit to change before one day change is forced upon you.

STRESS MANAGEMENT. Mental Techniques. 5. Think Differently…. Have realistic expectations. Reframe problems. Maintain your sense of humor. Express your feelings instead of bottling them up. Don’t try to control events or other people.

don't try to control things that are uncontrollable - instead adjust response, adapt. 5. Think Differently .

If a problem can be solved, no need to worry about it. If a problem cannot be solved what is the use of worrying? 5. Think Differently

Life laughs at you when you are unhappy... Life smiles at you when you are happy... Life salutes you when you make others happy... 5. Think Differently

Every successful person has a painful story. Every painful story has a successful ending. Accept the pain and get ready for success.

“ Please forgive me.” Many broken relationships could be restored and healed if people would admit their mistakes and ask for forgiveness. All of us are vulnerable to faults, foibles and failures. A man should never be ashamed to own up that he has been in the wrong, which is saying, in other words, that he is wiser today than he was yesterday.

DIVERSION ____HOBBIES. 7.DIVERSION,,,,,,,,,,1.HOBBIES

DIVERSION ____HOBBIES. 7.DIVERSION,,,,,,,,,,2.farming .

Mental Techniques 7.DIVERSION …3. MUSIC.

Mental Techniques 7.DIVERSION,,,,,,,,,,4.TOUR .

7.DIVERSION…5.ENTERTAINMENTS. Engage in Entertainments.

7.DIVERSION…5.ENTERTAINMENTS. . Engage in Entertainments.

WATCHING TV…RADIO…INTERNET…

Mental Techniques 8.HAVE A SENSE OF HUMOUR. Humour is one of the greatest and quickest devices for reducing stress.

Mental Techniques 8. HUMOUR. Humour is one of the greatest and quickest devices for reducing stress.

Mental Techniques 8. HUMOUR. it distracts you from having a stressed mindset.

Mental Techniques 8. HUMOUR. Distraction is a simple effective de-stressor - it takes your thoughts away from the stress, and thereby diffuses the stressful feelings

Mental Techniques - 9 Balanced Life.

Mental Techniques - 9 Balanced Life. . You should not base your identity merely on your job, income, or family, because it is risky. Due to some unexpected event you could lose your “precious” and due to your one-pillar mindset that would make you lose your identity too. In stead you should be living on more fronts than one. This also makes it possible to relate stressful things at let us say work, against a richer context of things in other ares of your life. Stressful things won’t blow out of proportion.

Mental Techniques – 10. SHARE WITH OTHERS. Think really seriously about and talk with others, to identify the causes of the stress and take steps to remove, reduce them or remove yourself (the stressed person) from the situation that causes the st ress .

10.SHARE share worries - talk to someone else - off-load, loneliness is a big ally of stress, so sharing the burden is essential.

STRESS MANAGEMENT. Mental Techniques. 10. Share…….

10. SHARE. share worries - talk to someone else - off-load, loneliness is a big ally of stress, so sharing the burden is essential.

11.Spirituality “ God grant me the Serenity to accept the things I cannot change; The Courage to change the things I can; and the Wisdom to know the difference.”

-PRAYER -Oh God I have a big problem Vs. Oh problem I have a big GOD

STRESS MANAGEMENT. Mental Techniques. 12.Relaxation techniques. smile.

“ Laughter and tears are both responses to frustration and exhaustion . . .I myself prefer to laugh, since there is less cleaning up to do afterward.” -Kurt Vonnegut

A smile says the same thing in any language. 

13- CRYING. Not much is known about the physiology of crying and tears, although many find that crying - weeping proper tears - has a powerful helpful effect on stress levels. Whatever the science behind crying, a good bout of sobbing and weeping does seem to release tension and stress for many p eople.

STRESS IN THE WORK PLACE Employers should provide a stress-free work environment, recognise where stress is becoming a problem for staff, and take action to reduce stress.

. T.J Joseph. Adhikarathil. S H Mount. Kottayam.

Stress management.

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