St

ress
Str
ess–Ourr esponset oev ent sthatdi srupt,orthreatent odisrupt,ourphysical or
psychol
ogi cal funct i
oning.
Natureofst ress―
● I ti
samanyf acet edpr ocesst hatoccur si nreact i
ontoev entsorsi t
uat i
onsinour
env i
ronmentt ermedst ressor s.
● Ani nt er estingfeat ureofst ressi sthewi der angeofphy sicalandpsy chological
react i
onst hatdi f
f erentpeopl ehav et othesameev ent
● apar ticul arper sonmayr eactqui tedifferentl
yt othesamest ressorsatdi ff
erent
point soft ime
typesofst ress
Psy chol ogicalst ressi sdef inedas“ apar ti
cularrelati
onshipbet weent heper sonand
theenv ironmentt hati sappr aisedbyt heper sonast axi
ngorex ceedinghi sorher
resour cesandendanger i
nghi sorherwel l
-being
Env ironment alst ressr ef
erst oanegat i
v esubj ecti
vepsy chologicalr
esponset oan
env i
ronment alstimul us.I ti
si mpor tantt onotet hatanenv i
ronmental sti
mul usthati
s
stressf ul f
oroneper soni napar t
icularsituati
onmaynotbest r
essful foranotheror
forthesameper soni nadi fferentsituation.
phy sical stressr esponsebyt hebodyt oasi tuationwhi chthreatensthei ndi
v i
dual'
s
homeost asis.

str
essor
s
eventsorsit
uationsinourenv ir
onmentt hatcausestress
theypossesssev er
alcharacteri
sti
cs
1. Theyaresoi ntensethattheproducerstateofoverl
oadthati
swecannolongeradapt
tothem
2. theyev okeincompat i
bletendenci
esinassuchast endenci
esboar
dtoapproachand
toavoidsomeobj ectoracti
vit
y
3. Theyareuncont roll
able

1.Eustress–Eust ressmeansbenef i
cialst
ress—eit
herpsychologi
cal,physi
cal
,or
biochemi cal/
radi
ological.I
tisalsoknownasposi t
ivestr
ess(duri
nghappyev ents)eg:
-
mar r
iage, pr
omot i
on
2.Distress–Psy chologicaldi
stressdescri
bestheunpleasantfeel
ingsoremot i
onsthat
youmayhav ewheny ouf eeloverwhel
med( .
alsocal
lednegati
vestress).eg:
-personal
I
njuryori l
lness,marit
al separat
ion.

Di
scusst
hedi
ff
erentst
agesoft
heGASmodelofst
ress

Di
ff
erentst
agesoft
heGASmodel
ofst
ressar
e–

HansSelye(1956,1976)ter
medt hebody ’
sresponsetostressorst
hegener al
adaptat
ionsyndrome(GAS) .Thegeneraladaptat
ionsyndromeconsistsof
threest
ages.(1)t
healarmreacti
on,(2)thestageofresi
stance,and(3)the
stageofexhausti
on.

➔ Alarm React ion:Anonspeci fi

cmobi lizati
onphaset hatpromot es
sympat het i
cner v
oussy st
em act i
vit
yorbodypr eparesit
selfforemer gency
response, fli
ghtorf ightcondi
tion.
➔ St ageofResi st
ance:
● Ifthest ressorcont i
nuestobepr esent,thestageofr esi
stancebegi ns,
wher eint hebodyr esist
stheef fectsoft heconti
nuousst ressor.Howev er
,
resistancet onewst r
essorsi
si mpai reddur i
ngthisstage.Duringt hi
sstage,
certainhor monal r
esponseoft hebodyi sanimpor t
antlineofdef encein
resisti
ngt heef f
ectsofst r
essor s.
 ● Adr enocor ti
cot ropichor mone– ( ACTH)i ssecr etedi ntot hebl oodst ream by
cer t
ai ncel lsint hepi tuit arygland.Ther at eofACTHsecr etion, isinpar t,
cont rolledbyanot herhor mone- li
kechemi cal subst ance–cor ticotrophi n-
releasi ngf act or( CRF)–t hati smadebycer taincel lsint hebr ainst ruct ur e
knownast hehy pothal amus.Thecor ti
cot rophin-releasi ngf act orflowsf rom
thehy pot halamust ot hepi tui
taryglandt hroughaspeci ali
sedsy stem of
bloodv essels.
● St ressor sareabl et oact i
v atethener v ecel l
soft hehy pothal amust othat
mor ecor ti
cot rophi n–r eleasingf actori ssentt ot hepi tuit
arygl and, thus
i
ncr easi ngsecr eti
onofACTHi ntot hebl ood.I nt hisway ,
brai nact ivity
tri
gger edbyst ressor sinf luenceshor moner elease; thus, t
hisi samaj orl ink
bet weenenv ironment al ev ent
s–st ressor s–andt hebodi l
yst at eofst ress.
● ACTHst imul at escel l
si nt heouterl ayersorcor t
exoft headr enal gl andso
thatcor ticoidhor monessuchasCor t
isol aresecr etedi ntot hebl oodst r eam.
Cor tisol andot her ,si
mi l
arhor moneshav emanysect i
onswhi chal l
owt he
bodyt odeal adapt i
velywi thstressor sforl ongper iodsoft imedur ingt he
stageofr esist ance.Theyar ehar mful inex cess, forex ampl egl ucose-whi ch
i
snecessar yf ort hebodyt oactinanact i
v eway -isf ormedbybr eaki ngf at
andpr ot ein.Int heshor truni tisadapt ivebuti nthel ongr uni tcanl eadt o
shor tageofpr ot einsandf atsinthebody .Int hiscaset hewhi t
ebl oodcel l
s
whi char er equi redt of i
ghti nf
ectionscannotbef ormedi nabsenceoft hese
prot einsandt hebodyi snotabl et of i
ghti nfectionandi mmuni tydr opsor
goesdown.

➔ StageofExhaust ion:
● I
nt hisstagethebodycapaci t
ytorespondt obot hconti
nuousandnewst resseshas
beenser i
ouslycompr omi sedordepleted.
● Actionsofcor t
isoldescri
bedabov eaper sonmaynol ongerbeabletowhatof
i
nfectionandmaybecomesi ckorperhapsdi e
● Wemaysuf ferfrom psychosomaticdisorders,wemayhav ediseasesli
keast hma,
hi
ghbl oodpr essureorhy per
tensi
on, ul
cer,heartprobl
emsanddi abet
esandour
i
mmuni t
yi sextremelylow.

Cogni
ti
veappr
aisalofst
ress–

● TheGASmodel f
ailst oconsidert heimpor t anceofcogni ti
vepr ocessesi n
determiningwhet herwei nterpretaspeci fi
cev entasst ressful
● Cogni t
iveappr ai
sal referstot heper sonal int erpretati
onofasi t
uationt hatult
imatel
y
i
nfl
uencest heext entt owhi cht hesi tuationi sper ceivedasst ressful.
● Str
essoccur sonl yt otheext entt hatt heper sonsi nvolvedper ceive
1. Thatt hesituat i
oni ssomehowt hreat eningt otheirimpor tantgoal s.The
individual assessest het hreattohi sorherwel l-being;forex ampl e,t
he
individual mayusedeni al toreducet herealityoft heev ent.(knownas
pr i
mar yappr aisal)
2. Thei ndi vi
dual det er
mi nest hecopi ngr esour cest hatar eav ai
lableandt he
li
kelihoodt hatt heycanbeempl oyedsuccessf ullyandi nterpretthattheywil
l
beunabl et ocopewi tht hesedanger sordemands. (knownassecondar y
appr aisal)

● Tomakaandhi scol
league1993studyoft
hecognit
iveapprai
salprocess
❖ theparti
cipantsweretoldt
hattheexper
iment
alwereinter
estedinmeasuri
ngt
hei
r
physi
ologi
cal r
esponsesandtheyhadtoperf
orm amentaltask.
 ❖ justbeforethepar t
icipant sstartedt her esear
chersassessedpr i
maryappraisalsby
aski
ngt hem, “howt hr eateningdoy ouex pectthecomi ngtasktobe?”
.Theyassessed
secondaryappr aisal byaski ng,“howAbl eareyout ocopewi t
hthi
stask?”
.
❖ theresearchershadpr edictedthatt hegr oupwhi chwasaskedt hethr
eatening
questi
on(threatgr oup)woul dex periencemor estressandwi l
lnotbeabl
et oper f
orm
thetasknicelywher east hegr oupWhi chwasaskedt heAbil
it
ytoperf
ormt hetask
wasmor econf i
dent (chal l
enge)andt heywouldper formthetaskwell
.Allpredict
ions
wereconf i
rmed.

Resul
tsoft
hisprovidedev
idencefort
hei
mpor
tantr
oleofcogni
ti
veandsoci
alpr
ocessesi
n
shapi
ngourresponsestostr
ess.

CAUSESOFSTRESS
(1)St ressfulli
feev ent s:
•Deat hofaspouse,i njur yt oone' schi ld,war ,f ail
ur einschooloratwor k,an
unpl annedpr egnancy ,
etc.Mostofusex periencet r
aumat icev entsandchangesatsome
ti
meorot her.
•Thi s wasf i
rsti nv estigat edbyHol mesandRahe1967) ,whoaskedal argegr oupof
per sonst oassi gnar bi t
rar ypoi nts( toamax i
mum ofonehundr ed)t ov ari
ousl if
e
ev entsaccor dingt ohow muchr eadjust menteachhadr equired.
•Itwasr easonedt hatt hegr eatert henumberofpoi nt
sassi gnedt oagi venev ent ,the
mor estressfuli twasf ort heper sonsex per i
encingi t.
•Par ti
cipantsi nHol mesandRahe' sst udyassi gnedt hegr eatestnumberofpoi ntst o
suchser i
ousev ent sas( i))deathofaspouse100, (
ii)
divorce73, (ii
i)
mar it
alsepar ation
65, (
iv)j
ailterm 63and( v )deat hofcl osef ami lymember63.
•Incont r
ast,t heyassi gnedmuchsmal lerv aluest osuchev entsas( i
)changei n
residence20, (
ii)changei nsl eepinghabi ts16, (
ii
i)changei neat i
nghabi ts15, (
iv)v
acation13,
and( v)minorv iolat ionsoft hel aw11.
•Whi lesomeper sonssuf feri l
leff
ect safterex posur etoaf ewmi l
dlystressfulevents,
ot hers
remai nheal thyev enaf terpr olongedex posur etohi ghl evelsofst ress;
thesei ndivi
dualsar e
descr ibedasbei ngst r
ess- resi st
antorhar dy .
•Ingener al,t
hegr eat ert henumberofst ressf ul l
if
eev entsex peri
encedbyani ndivi
dual,andt he
l
ongert heseev ent sar ei ndur ati
on, t
hegr eat erthel i
kelihoodt hatt heper son'ssubsequent
heal thwillbeadv er selyaf fected.

(2)TheHassl esofdai l
ylife:
•Hassl es:-
Annoy i
ngmi norev entsofev erydayli
fethatcumul ativel
ycanaf f
ect
psy chological well
-being.• Suchdai lyhasslesareani mpor t
antcauseofst ressis
suggest edbyt hef i
ndi ngsofsev eralstudi
esbyLaz arusandhi scol leagues.
•Theser esear chersdev elopedtheHassl esScal
eonwhi chindividualsi ndicatet heex t
ent
towhi cht heyhav ebeen" hassled"bycommonev ent
sdur ingt hepastmont h.
•I
temsi ncl udedi nt hisscal edealwi thawi derangeofev er y
dayev ent s,suchas
hav ingt oomanyt hi
ngst odoatonce,shoppi ng,andconcer nsov ermoney .
•Althoughsuchev entsmayseem r el
ativel
yminorwhencompar edwi tht hel i
fechanges
studi edbyHol mesandRahe( 1967),theyappeart ohavei mpor t
antef f ects.
•Themor estresspeopl er eportasar esultofdai
l
yhassles,
thepoor ertheirpsy chologi
calwel
l-
being.

(3)Wor k-r
elatedst r
ess:
~Roleambi guity
(uncert
aintyaboutdut iesorresponsibi
l
iti
es)
~Responsi bil
ityforothers
~Diffi
cultorunpl easantworkenv i
ronment
~Lackofsuppor tfr
om coworkers
~Conf l
ictwithot heremployees
~Lackofpar ti
cipati
onindecisionmaking.
~sex ual harassment
~discr i
mi nati
onbiast opr oveincompet ent
~Roleconf li
ct(changi ngrolesjusttocreatetr
ouble,most
lydonebybosses)
~Per formanceappr aisal(
lackofpr operapprai
sal)
~'
Aj ob' i
si tsel
fapoi ntwhi chcausesst resstoaperson.
~Ov erload( asktodot oomuchwor kinscareti
me)
~underl oad( notbeingpr ovidedofwor kcausinglackinpr
acti
ceandleadi
ngto
i
ncompet ency.
)

For5mar
ksquest
ion:
-

Wor kr elatedsituati
onscausest ressi nani ndivi
dual :
Inthiscompet itiveageandi mportance
givent owor kcultur
emanypeopl espendmor et i
meatwor kt hani nanyot hersingleacti
vit
y .
Peopl et odayar emor ecareerconsci ousandt heneedf ormoneyt ol eadl ux ur
iouslif
eand
alsot heneedt owor kandgetj obsat isf
actionandmanyot herr elatedf act orshav emotivated
themoder nmenandwoment owor khardandwor kforal ongerdur ationt hant hei
r
phy siol
ogi calli
mit.Undert heseci rcumst ances, j
obsandcar eer shav ebecomet hemajor
sour ceofst ress.Manyot herf actorspr oducest ressi nthewor kplacebesi desl onghour sof
wor k.Theyar esexual har
assment ,genderdi scri
mi nati
on, biasandpr ejudi cetowardslower
classpeopl e,toomuchcompet it
ionwi t
hco- workerst ogetapr omot i
on, badbehav i
ourof
empl oy erorimmedi atesuper visor,lowsal arybutmor ewor k,discrimi nationont hegroundof
raceandcast e,honestyandmer itnotbei ngr ewardedandsomanyot herf actors.

Mi sbehav i
ouroft hemanagementwi ththeempl oy
eesdayi nanddayoutpr oduceswork
placest r
esswhi chsl owlykil
lsthemanphy si
cal
lyandpsy chologi
call
y.Instancesaremanyt o
subst anti
atethispoi nt
.Simil
arl
y ,under-l
oadorbeingaskedt odol it
tl
eal socancausestress.
Itproducesst rongf eel
ingsofbor edom andbecomesv er
ystressful
.Whensomebodywhoi s
quiteef f
ici
entisaskedt odolesswor k,hefeel
sneglectedandper ceiv
est hisasaninsul
tto
hisabi l
it
yandi ntell
igence.Lesswor kisequall
yharmful l
i
keov erwork.Ev erythi
ngshoul
d
thereforebebal ancedi nthewor kplacet oworkinarelaxedandhassl efreeway .

Otherwor krel
at edst ressar eroleconf l
ictwhi chmeanst heempl oy eebecomest het argetof
conf l
ict
ingdemandsf rom differentgr oupsofpeopl e.Newl yrecruitedex ecut i
v esorCEOsor
manager sofapar ticularcompanyoror gani zat
ionar epr essuredbyt heirsubor di
nat es( who
areol dempl oyees)t otakei mmedi ateact ionont heirv ariousgr i
ev ances.Thev ariousl abour
unionsandassoci ationsputt remendouspr essur etoi mpr ovetheirphy sicalenv i
ronment ,
wor kassignment ,salar y
,fri
ngebenef its, whi letheempl oy erorthebosswant sandex pects
themanagert odoj ustt heopposi te.Thi st y peofconf l
ictduet oi ncompat ibili
tyleadst o
pressureandst ress.Thepoormanageri si nbet ween“ DoandDon’ tdo”,andi tpr oducesa
stressfulsit
uationf orhi m.Anot herwor kr elatedf act ort hatcansomet imesgener at eintense
l
ev elsofst r
essi nvol vesper f
or manceappr aisals,thepr oceduresusedf orev aluating
empl oyees’performance.I fempl oyeesper ceivet heseasf ai
r,empl oyeest resst endst obe
l
ow; i
fempl oyeesv i
ewt hem asar bit
raryorunf air
, i
ti sal mostcer taintobehi gh.Af terall
,no
onewant stofeel thatr ewar dssuchasr aises, promot ions, orbonusesar ebei ngdi stri
butedin
anunj ustmanner .Wor k-r
elatedi ssuesar eofgr eati nterestt oex pertsinabr anchof
psy chologycalledi ndust r
ial/or ganizational psy chol ogy .

(4)PhysicalEnv i
ronment:
Cli
mat i
c, atmospher i
c,geographi calconditi
onscausingstr
ess
Exampl e:
● Weat herist
oohotort oocol dorhumi d.
● I mpr operoruncomf ortableseating.
● Hi ghalti
tude,mount ains, wi
ndyar eas.
Suchcondi t
ionscausest ressindi ff
erentindivi
dual
s.
Cli
mat echangei sli
kelytoaffectment alheal
thinmanyway s.Droughts,
floods,
risi
ngsea
l
ev el
,i
ncr easingambi enttemper aturesandot herconsequencesofcli
matechangecan
producei ncreasingpsychological di
stressthroughmanymedi ator
s.Thesemedi ator
sincl
ude
economicstr
ain,
migrati
onandaccultur
ati
onstr
ess,l
oweri
ngsocialcapi
tal
,andtr
aumatic
event
samongot hers.Ef
fort
stoincr
easeaccesstomentalheal
thservi
cesandatt
emptsto
miti
gatecl
imatechangewi t
hti
mewoul dbeappropr
iat
eresponsestodealwit
hthechal
lenge
ofcli
matechangeinthetimetocome.

EFFECTOFSTRESSONHEALTHANDPERFORMANCE
1.IMMUNESYSTEM –
●Becauseofst ress, excessi vehor monesar er eleased.Duet oex cessi vei mpactofhor mones,
fatsandpr oteinsar econsumedt ogi veener gyt ot hebody .
●Immunesy stem i sr esponsi bl ef orpr otect i
ngourbodi esf rom pot entiall
yhar mful
subst ancesandi nt ruderssuchasbact eria,virusesandcancer ouscel ls.for eignsubst ances
thatent erourbodyar eknownasant i
gensandt heyaf fectourbody .Whi teBl oodcel lswhi ch
arehel pfulinf i
ght i
ngagai nst
theseant i
gensar enotmadei nt hebodyduet ol ackoff at sandpr oteins.Ther eforei mmuni t
y
i
sl ower edandt hebodybecomesmor esuscept ibletoi l
lness.
●st udi esconduct ed
Cohen&hi scol l
eagues( 1992) -theyassessedt heef fectsofsoci al stabi l
it
yont hei mmune
system ofmonkey sdur i
ngt hey earpr ecedi ngt hest udy .agr oupofmonkey swast akenwhi ch
l
ivedi nast abl eenv ironmentt henl atersomeoft hem wer ekepti nt hesamest able
env i
r onmentbutot herswer e
kepti nanunst abl esoci alcondi t
ionf orthenex t26mont hs.Itwasseent hatt hemonkey s,
whohadmor est abi l
ity,hadl essi mpactofst r
essoni mmunesy st em andt her esul twast hat
soci al suppor tmaybeani mpor tantbuf feragai nstt headv erseef f ectsofchr onicst ress.
Keicol t-Glaseretal .
(1988) -Ther esul toft hest udywast hatper sonswhoar edi vorcedor
separ atedfrom t hei rspousesof t enex periencer educedf unctioni ngi ncer t ainaspect soft heir
i
mmunesy stem compar edtoi ndi vi
dual swhoar ehappi l
ymar ried.
Tay lor (
1999) -Resul toft hisst udywast hatt heef fect sofst ressont hei mmunesy st em may
bel esspot entf orpeopl ewhohav eef fectiveway sofdeal ingwi tht heirst ressor st hanf or
thosewhodonot .Italsoshowst hatopt i
mi sm, r
egul arex erciseandf eeli
ngofcont rol ov er
stressf ul eventsar e
associ atedwi thr educedsuppr essi onoft hei mmunesy stem underst ress.

2.HEARTPROBLEMS–Mostphy si
ciansnowbel ievethatemotionalstr
esscancont i
nueto
thedev elopmentofhear tdisease.Stressappear stoleadtoheartdiseaseinatleastt
wo
way s.●I fyouexper iencechronicemot ionalst
ress,youmaybemor eli
kelytodevelop
atherosclerosis,thediseasepr ocessthatproducescor onaryart
erydisease(CAD) ,st
roke
andper ipheralarterydisease.
●Per iodsofi ntensest r
essappar entl
ycanpr ecipit
ateheartatt
acks.

3.ASTHMA–St r
essleadstoshortnessofbreath,anxiet
yandpani
cstr
essandmaywor sen
symptomsofasthmaandcauseaper sontofeel f
right
enedduetoheal
thcondi
ti
on.Research
hasalsoshownthatthebody'
sresponsetost r
esst ri
ggerst
heimmunesystem andcauses
ther
eleaseofcert
ainhormones.Thiscanleadtoinf l
ammationwit
hint
heair
way softhe
l
ungs,tr
igger
inganasthmaattack.

4.DIABETES–Di abetesisachr oni

cmet aboli
cdi sorderinwhi chthebodycannotmet abolize
carbohydrates,fatsandpr oteinandthereisadef ectini nsul
insecretionori t
sacti
on.Stress
tendstoincreaset helevelsoft hecounter-
regulator
yhor mones,particular
lycor
ti
sol,
adrenali
neand
noradrenali
ne.Ift helevelsoft hesehormonesar epersistentl
yelevatedandt husinsul
inlevels
drop.Thatmakesi tharderf oryouri
nsulintowor kthewayi tshould.Al l
ofthismayraisey our
bloodsugar .Thiscanpr ecipitat
ediabetesinapr edisposedi ndi
vidual orworsenthediabetes
controli
nsomeonewhoal readyhast hedisorder.

5.HYPERTENSI
ON–I ti
sacondit
ionwhichi
scausedt
hroughrepeat
edbloodpressur
e
el
evat
ion.
Yourbodypr
oducesasurgeofhor
moneswheny ou'
reinastr
essful
sit
uati
on.Due
tosti
mulati
onofthenervoussyst
em,thebodyproducesl
argeamount
sofv asoconst
ri
cti
ng
hormonesWhi chcauses
thebloodpressur
etoincr
ease.Nost
udyhasgivenprooft
hatlongt
erm hy
pertensi
oncanbe
causedbyst r
ess.

6.ULCERS–St ressulcer
scomeonsuddenly
,usuall
yasaresul
tofphysi
ologi
calst
ress.
Severest
ress,
cigaret
tesmoki
ng,l
ackofsoundsleep(whi
chhappensfr
equentl
yinstress)
contr
ibut
etori
seofaci di
nthebodyl
eadi
ngtoulcersint
hestomach.

EffectofSt ressonper formance

●Psy chol ogi stsoncebel i
ev edt hatst ressact uallyimpr ovesper for manceonawi der angeof
tasks.Theyhel dt hatther elationshi pbet weenst ressandt askper formancet akest hef or m of
anupsi dedown‘ U'.Her etheYer kesDodsonl awbecomesappl icableaccor dingtowhi chat
fi
rst,per formancei mpr ovesasst r
essi ncreasespr esumabl ybecauset hestressi sar ousi ng
orener gizing, reachesamaxi mum poi ntandbey ondt hatpoi ntthest ressbecomes
distractingandper formanceact uallydr ops.
●Thepr eci selocat ionoft hest unningori nfl
ect i
onpoi ntseemst odependt oani mpor t
ant
extentont hecompl exityoft het askper formedt hegr eatert hecompl ex i
tyinthel owert he
l
ev el ofar ousal atwhi chthedownTur ni nper formanceoccur s.ev enr elati
velylowl ev el
sof
stressmayi nterferewi thper formancei ntoday '
scompl exwor kwor l
d.
●
Studi esal sosuggestt hatev enl owormoder atelev el
sofst resscani nterfer
ewi t
ht ask
Per f
or mance.Moder ateLev el sofst r
esscanl eadt oSt erl
ingper formancesatt imes.Fi rst,
evenr elati
v elymi ldst r
esscanbedi st
ract i
ng.Peopl eex perienci ngst ressmayf ocusont he
unpleasantf eelingsandemot ionsi tinvolvesr athert hanont het askathand.Pr olongedor
repeat edex posur et oev enmi ldl evelsofst ressmayex er
thar mf ul effectsonheal t
h,and
healthpr obl emsmayi nterfer ewi theffect i
ve
perfor mance.
●
Evenper sonalChar acteri
sticsdet erminehowandhowmuchst resswi llaff
ectt ask
perfor mancei nani ndi vi
dual

STRESSMANAGEMENT-EFFECTI
VEANDI
NEFFECTI
VE
STRATEGI
ES

Ef
fect
iveSt
rat
egi
es

Yoga: Yogai sawayofl ifet hatpr omot esphy si

cal aswel laspsy chologicalwell-
being.
Yogahas8st ages.Themosti mpor tantstageswhi chcanbeor dinaril
ypracti
sedi nyoga
aregivenbel ow: -
1.Yama: pract icingsel f-
regul ation.
2.Niyama: Obser vi
ngbehav ioral nor ms.
3.Pranay ama: Pr anay amai sanexer ci
semeantt or egulatebreat hi
ng.Itmakest he
respir
atorysy stem wor kitsopt imum t husensur i
ngpr opersuppl yof02t otheblood
andimpr ov ingbl oodci r
cul ation.
4.Asanas: Asanasar ethephy sical aspectofy ogai nwhi chpost uresarecheckedand
modi f
iedasr equi redf orset tingr ightthei mbalanceofi nnerfunct i
onswhi chincl
ude
bothphy sical andphy siologi cal aspect soft hehumanbodysy stem.Asanashav e
preventi
ve, cur ativeandpr omot ivev alues.
5.PratyacharMeanswi thdr awi ngt hesensesf r
om t heex ter
nal objectsandt urnthem
i
nwar d.Yogahel psust ot rainoursenseor ganstor emai nquietwi thoutouter
sti
mul at
ion.
6.Dhame: isf ocusi ngofmi ndonapar ti
cularobject.
Z.Dhvan: studycont empl ationormedi tati
on.
8.Samadh: Extremel evel ofDhy anawhenonel oosesenseoft i
meandpl ace.
Syst emat i
cdesensi ti
zat i
on-Sy stemat icdesensi t
iz ati
oni sapr ocedur einwhi chr elax at i
onand
pleasantf eel ingsar el ear nascondi ti
onedr esponsest ost imuli thatonceact edasf ear
procedur es.I tbegi nswi thsomef orm ofr elax ati
ont r
ai ning.Int hef orm knownaspr ogr essive
relaxat ion, f
ori nst ance,
peopl ear et rainedt oal ter nat ivelyfl
exandr elaxt hemuscl essoast ogai ncont rol ov ert he
relaxat ionr esponse.Thecondi tioni
ngi nv ol vessy st emat icpairingoft hef earofst imul i with
relaxedbodi lyst ate.Rel ax at ioni snotcompat i
blewi t
ht heki ndsofbodi l
yofbodi l
yact ivit
y
i
nv olv edi nf earandanx iety -wecannotbebot hrelax edandt ensedatt hesamet ime.Thus,
thef earandanxi etyweakensi ftheclientr emai nsr el
ax ed.
Biofeedback-Anot herpr ocedur ewhi chi sgener allyadopt edfori nduci ngr el
ax ationt hr ough
alteringbodi l
yr eact ionsi sbi o-feedback.I nt hispr ocedur e,basedonski nr esponse( GSR) ,
feedbackonbr ai nwav es( EEG)andf eedbackonanyot herphy si ologicalparamet er ,the
i
ndi vidual ismadet ost udyt hei nternalr elationst ost r essandr elax ati
on.Bygi vingt he
i
ndi vidual ,feedbackwhet herhe/ sheisi nast ateofst ressorr el axat i
on,thei ndividual canbe
madet oal tert her eact ioni nf avourofr elax ation, whichhe/ shewi llhavet omai ntainasmuch
aspossi ble.Vi sual oraudi t oryf eedbacki sgi v en.Int hev i
sual feedback, whent hei ndi vidual
exper iencesst ressr edl ightwi l
l beon.Thei ndi vi
dual , then, willhav et orelaxandt hest ateof
relaxat ionwi llbei ndi cat edbygr eenlight .Hence, thegoal isalway stokeept hegr eenl i
ghton
wheni ndividual under goest reatmentf ormanagementofst r
esst hroughbi o-feedback.Once
thei ndi vi
dual mast erst hear tofr el
axat iont hr oughbi o-f eedback, he/shecaneasi lygener al
ize
thesamest ateofr elaxat iont oanyot hersi t
uat i
on.Thus, onecangai nper fectcont rol ov erall
thesi tuat i
ons.

Groundi ngtechni que-Gr oundi ngisacopi ngst rat

egyt hatisdesi gnedt o"gr ound"y ouin, or
i
mmedi atelyconnecty ouwi th, t
hepr esentmoment .Gr oundi ngt echniquesar eof tenusedas
awayofcopi ngwi thflashbacksordi ssociationwheny ouhav epost -
traumat i
cst r
essdi sor der
(PTSD)oranxi et y.Groundi ngt echni quesof t
enuset hef i
vesenses- sound, touch, smel l,tast e,
andsi ght-t
oi mmedi atelyconnecty ouwi t
htheher eandnow.Gr oundi ngtechni queslike
singingorsucki ngoncandyt hatpr oducessensat ionst hatar ediffi
culttoi gnor eordi stract
youf rom what '
sgoi ngoni ny ourmi nd.Thishel psy oudi rectlyandi nst antaneousl yconnect
witht hepresentmoment .I
mager y( guidedorv isual)I mager yi saf reest r
ess- reli
ev i
ngt her apy
and,wi thpractice, canbedonej ustaboutany wher e.Wi t
ht hehel pofagui dedi mager y
recording,apr of essional hel
per ,orj ustone'sowni magi nation, t
hosewhopr act i
cegui ded
i
mager ygeti ntoadeepl yr el
axedst at eandenv i
sion, with
greatdet ai
lrelatingt oal lofthesenses, arelaxingscenel iket hesceneofav acat i
on.I tcoul d
alsobear elaxingorhappyev ent.Imagi ni
nga' guide' isar epr esentationoft heir
subconsci ousmi ndthatt heyar en'tgener all
yabl etoaccess.I mager ycanpr ovider el
ax ation,
i
nsight ,andwi sdom.I tcanhel py out o
reli
evephy sical tensionandpsy chol ogicalstressatt hesamet ime.

Cue-ControlledDeepMuscl eRel axati

on-Itisbasedonwel l
researchedandt i
me-tested
met hodsf ortrai
ningyourmi ndt onot i
cethesubtlecuesofmuscl et ensi
onandt or el
ease
thattension.Cuecont rol,
whi cht akesapproximatel
ytwentyminut es,tr
ainsyourbody '
slarge
muscl estor espondtot hecuesy ougive.Yourtaskistoconsciouslynoticewhatmuscl e
tensionfeelslikeinspecifi
car easofy ourbodyandt oconsciouslyreleasethattension.With
practiceofthistechnique,itcanhel pyour el
axinmanydi st
ressingsi t
uati
ons.

Mindfulness-Mi ndf
ulnessisament altr
aini
ngpracti
cet hatt
eachesy outosl owdownr aci
ng
thoughts,letgoofnegat i
vit
y,andcalm bothyourmindandbody .Itcombi nesmedi tati
onwith
thepracticeofmi ndful
ness,whichcanbedef i
nedasament alstatethatinvolvesbeingful
ly
focusedon" t
henow"soy oucanacknowl edgeandaccepty ourt
hought s,feeli
ngs,and
sensati
onswi t
houtjudgment .I
tinv
olvesdeepbr eat
hingandawar enessofbodyandmi nd.
Thistechniquelower stheheartrat
e,i
mpr ovesimmuni t
yandhelpst osleepbet ter
.

Deepmusclerel
axat
ion:
-Thevedai
staughtt
oexper
iencebotht
ensi
onandrelaxat
ion
al
ter
nat
ivel
yineachandever
ygroupofmuscl
esgetsti
ffsotr
ytocal
m andr
elaxit
i
nordert
orel
easet
het ensi
onfr
om themuscles.Byl
i
steni
ngt
omusi
c,sl
eepi
ng,
get
ti
ngamassage-
tensioni
srel
easedfr
om themuscles.

Progressi
v eMuscleRelaxat
ion:-Werelaxall
themuscl esonebyonegr aduallyrel
easing
tensi
onandcal mongt hemusclesonebyoneoft heentir
ebody.Exper
ienceofr el
axati
oand
appreciat
ionofdif
ferencebetweentensionandr elaxati
onimmenselyhelpst heindiv
idual
s
i
nmaxi mi
singthefeeli
ngofcalmness.Ast heindividual
spract
isesthi
st echnique,experi
ence
ofrelaxat
ionincr
eases.

Medi tai
onandTr anscendentalMediati
on:-Theper sonlearni
ngtranscendtalmedi t
aion
technique
i
sgi venaspecial soundtorepeatwhi l
esitti
ngi nar el
axedpositi
on.Thepsy chological
measur ementsrepor t
edtoaccompanyTM st ateareconsistentwit
hr el
axati
onandl owered
stress,
andt hisrel
axat
ionandl oweredandl oweredst ress,andthisrel
axati
onseemst oper si
stin
experiencedmedi ator
sevenwhent heyaremedi t
ating.Duri
ngmedi t
aion,t
hehear trategoes
downandbr eat
hingr at
edecr easestoo.TM medi t
atorsreportt
hattheyfeelmor erelaxed,
l
essanxi ousandmor eeff
ici
entbypr acti
cingt hetechnique.

I
nef
fect
ivest
rat
egi
esf
orcopi
ngwi
thst
ress

●Di st r
esscy cl e
Wekeepmov ingi nav iciouscy cl eofSt ressov erloadi ngandi tsnegat i
veef fects.
●ov erinv est mentofemot ionsandov err eact i
onsdur ingst ressf ul situationsi snotasol ut i
on
orientedst rat egyandsoi tisi nef fective.
●Def encemechani sm
Def encemechani sm i sthet echni queusedbyt heegot okeept hreat eningandunaccept able
mat er i
al outofconsci ousnessandsot or educeanx i
ety .
1.Repr essi on: i
ti sf or get t
ingorpushi ngf rom consci ousnessi ntounconsci ousness-
unaccept abl et hought sori mpul ses.Whenpeopl er epr essaf eel i
ngofdesi ret heybecome
totallyunawar eoft hatwi shordesi re.Thus, whenaper sonsay s,“IdonotknowwhyIdi d
that”somer epr essedf eel i
ngsor
desi reisexpr essi ngi tself.
2.React ionf or mat ion: aper sondependsonanx iet ybyadopt ingbehav iouropposi tetoher /
his
truef eelings.Aper sonwi thst rongsex ual ur ges, whochannel izehi sorherener gyfervor,
present sacl assi cal ex ampl eofr eact i
onf or mat ion.I fpeopl ear et oomodest , t
oosol ici
tous,
tooaf f
ect ionat eort oost r
identi nt heircr usadesagai nstan“ ev il”suchasal cohol i
sm iti
s
possi blet hatt heyar eunconsci ousl yhar bor i
ngt heopposi t
ef eel ings.
3.Pr oject ion: transf er ri
ngunaccept ablemot ivesori mpul sest oot her s.Peopl eat tri
butet heir
ownt raitst oot her s.Thus, aper sonwhohasst rongaggr essi vet endenci esmayseeot her
peopl easact ingi nanexcessi v
el yaggr essi vewayt owar dsher /him.E. g.amanwhof eels
stronghost ili
ty
towar dsanei ghbourper ceiv est henei ghbourasbei nghost i
let ohi m.
4.Rat ional izat ion: thisdef encemechani sm subst itutesanaccept ableconsci ousmot ivef or
anunaccept abl eunconsci ousone.i tisbasi call
y“ maki ngex cuses” .Forex ampl e-Aesop’ s
fableoft hef oxandt hesourgr apeswhi chex plainst hef actt hatsomet hingwecannotget
becomessomet hingwe
didnotwantany way .
5.Di splacement :redi rect i
nganemot i
onal responsef rom adanger ousobj ectt oasaf eone.
e.g.,amanangr ywi t
hhi sbossbutcannotshowi tf orf earofget tingf i
redmaycomehome,
bawl outt hechi ldr enorki ckt hedog.
6.6.Regr essi on: respondi ngt oat hr eateni ngsi tuat ioni nawayappr opriatet oanear li
erage
orlev el ofdev el opment (
chi ldishorpr i
mi tive) .
E.g., ast udentaskshi spr ofessort orai
sehi s
grade; whensher efuses, thest udentt hrowsat empert ant rum.
7.Subl imat ion: adef encemechani sm i nwhi cht hr eateni ngunconsci ousi mpul sesar e
channel izedi nt osoci allyaccept ablef orm ofbehav iour, e.g.awr itermaydi vertsomeof
his/
herl
i
bidofr
om sexual
act
ivi
tyt
othecr
eat
ionofapoem ornov
el,
thusi
ndi
rect
lysat
isf
ying
thesamedri
ves.

PROMOTI
NGPOSI
TIVEHEALTHANDWELLBEI
NG

a)EXERCI
SE:
-

=>Exer cisereduceslevelsofbody '

sstr
esshor mones,suchasadrenali
neandcort
isol
.
=>Italsost i
mul atestheproducti
onofendor phi
ns,chemicalsint
hebraint
hatar
ethebody's
natur alpainki
ll
ersandmoodel evat
ors.
=>Endor phi
nsar eresponsibl
eforthe"runner'
shi
gh"andf orthef
eeli
ngsofopti
mism and
rel
axat i
on.

b)DIET: -
=>Dietcanaf f
ectheal t
hindependent lyandmodi fytheef fectsofstress.
=>Howmuchnut ri
ti
ononeneedsdependsonone' sact i
vi
tyl ev
el,geneticstr
ucture,climate
andheal t
hhistory.Infact,thereisnoonedi et,whichisi dealforeveryone,i
nal lsi
tuations.
=>Stressissupposedt oaffectdietandwei ghtinmanyway s.People,whoar eunderst r
essor
i
nanegat i
vemood, areof t
enseeneat ingmor e.Theyseekcomf ortfoodsorf oodst hat
maket hem feelbet t
er.
=>Stressmayi ncreaseconsumpt ionoflessheal t
hyf oods.Suchpeopl egai nwei ghtand
l
oosest aminat ofightstress.
=>Eatingfoodrichinnut ri
entslikecarbohydrates,protei
ns, fat
s,vit
amins, minerals,r
oughage
andwat erorabal anceddi etasawhol eisanef f
ect i
vewayofr educi
ngourst ressl evels
andkeepsusheal thy.

c)SELF-CARE: -
=>Self-
carei sapar tofhowwecanal lbettercopewi thdai lystressorsofl ife.
=>TheWor l
dHeal t
hOr gani zati
on( WHO)def i
nessel f
-careas: “
theabi l
ityofi ndi
v i
duals,
famil
ies,andcommuni t
iest opr omot ehealth,preventdi seases, mai ntai
nheal th,andt o
copewi thill
nessanddi sabi l
it
ywi t
horwi thoutthesuppor tofaheal thcarepr ovider.
”
=>Thismeanst hatsel f
-car eisrequi r
edonaper son’sphy sical,emot i
onal andspi rit
ual l
evel
.
=>Peoplewhopr act i
cesel f-carerepor tpsychological,emot ional,spiri
tual,andpr ofessional
i
mpr ovement s.Theysayt hey’r
emor eintunewi ththeirownemot ionsandcanmor eeasil
y
i
dentifywhent hey’
ref eelinganxi ousorunbal anced.
=>Thisself-awarenesshel pspeopl eper f
orm betterint hei
rj obs,enablest hem t obemor e
mindful,andhel psthem combatbur nout.
=>Somehel pfulself-
carest rategiesar egoingf orabr i
skwal k,getti
ngamassage, takinga
bath,schedulingsoci altimeandengagi ngone' ssensesbyl i
steningt osomesoot hing
musicorhav i
ngsomeher bal t
ea.

d)LIFESKI LLS:-
=>Lif
eski l
lsarebehav i
orst hatenabl eindiv
idual
st oadaptanddeal ef
fect
ivel
ywitht he
demandsandchal lengesofl ife.Stresscanber educedt oagr eatex t
entbydev el
opi ngand
maintainingsomei mpor tantlife-
skill
s.Theyincluder egularex erci
sesandapr operdi ettoo.
Manyr elaxati
ontechni queslikey ogaandmedi tati
onshoul dal sobemadeahabi tt o
decreaset hesoari
ngl evelsofst ressandanx iety.
=>Lackofheal thysl
eephabi tsalsoaddt othestresslev elsandcauseacy cleofstressand
sl
eeplessness.Settingapr opersleepschedul edoeshel pagr eatdeal i
nreducingt heday '
s
str
ess.
=>Anotherski l
ltobepr acti
sedt or educestressisposi t
iv eself-
talk.Aswel i
stentothev oi
ce
i
nsideourheads, itleadst olower ingofourstressanddepr essionlevel
sandbet tercoping
skil
l
sf orwhenhar dt i
meshi t.
=>Timemanagementi slear ni
nghowt omaket i
mewor kforusinsteadofagai nstus.
Adheri
ngt oawel l
-pl
annedschedul ecanhelpusmakemor eeffi
cientuseofourt imeand
el
iminatemuchofourdai l
ystress.
=>Deepbr eathi
ngexercisesal sohelpinkeepingt hebodyandmi ndinapeacef ulst
ateof
mind,farawayf r
om stress.Theycr eateastat eofdeeprestsendingmor eox ygentothe
brai
nandcal mst hepar tofourner voussystem thathandl
esourabi l
it
yt orel
ax.
=>Laughterisalsoaprov enwaywhi chst r
engthensourimmunesy stem andi mpr ovesour
moodsf orlongerperi
odsoft i
me, therebygi
v i
ngaboostt oourhear t
,lungsandmuscl es
keepi
ngusf r
eeofstress.

e)ASSERTI VENESS: -
=>Asser ti
venessi stheabi l
i
tytostandupf ory ourpersonal ri
ghts,expr
essingthoughts,
feel
ingsandbel i
efsindir
ect,honestandappr opriateway s.
=>Beingasser ti
vehelpsy oucommuni catewi thoutcausi ngstr
esst oyoursel
fandot her s.
Lack
ofasser ti
venessmaycont r
ibut
et ostressandanx i
ety.
=>Oncey oubecomemor easser t
iveiny ourt hi
nking,youremot ionsandsocial i
nter
act i
ons,
youcanal soexpectchangessuchasi ncreasedsel f
-esteem andself-
confidence,higher
mot i
v ati
onandact iv
ati
onofi nnerresour ces,theabili
tyt oadapttovari
ouscont extseasi l
y,
i
ncreasedt olerancelevel
swhendeal i
ngwi thuncertaintyanddiversi
ty,
lowerst r
essl evel
s,
healthierrelati
onships,andmanyot hers.

f)RATI ONALTHI NKING: -

=>Rat ional t
hinki
ngal l
owsust omakedeci sionsinneworunf ami
li
arsi
tuati
onsbyprovi
ding
stepst hathelpusgat herandpr ocessr elevantinfor
mat i
on.
=>Ithel pst oimprov eourthinki
ngabilit
iesandl owertheamountofstressbyasigni
fi
cant
amount .
=>Thi nkingr at
ionall
yallowsust odifferentiatebetweenrightandwrong,goodandbadin
stressf ulsit
uationsleadingtobetterresul t
sinal l
ourwor kandther
eby,decr
easedstr
ess
l
ev elsal so.
=>Italsoi mpr ovesourcogni ti
veappraisal ofstressfulsi
tuat
ionsandprovi
desuswithample
andef fici
entway stohandl ethem effectively
.

g)IMPROVI NGRELATI ONSHI PS: -

=>Stressisacommoncondi tiont hatcanhav eser iousadv erseef fectsonani ndivi
dual’s
qualit
yofl ife,healthandr elationships.Itimpact sr elati
onshipsmor ethanwear eawar eof
oracknowl edge.
=>Stressiscont agiouswhi chmeansi fourl ov edonesar estressed, i
tismor el i
kelythatwe
willal
sohav estress.Butaswear eabletomanageandr educeourst ress,ourrelati
onships
starti
mpr ov ing.
=>Wear emor eopent oot her s, weshar eourpr oblems, wespendt imewi t
hthem.Reduced
stresscanbr ingbackt heposi ti
vityinther elati
onshi p.
=>Duet ost ressandi tsrel atedpr oblems, al
l ourr elationshipsstartdr ai
ningasst r
esshasa
drasti
ci mpactandi nfluenceont hem. Wet endt ogetoutoft ouchofourdearones.Al so,
becauseofusbei ngov erloadedwi t
hst r
ess, wear eof teninirri
tatedmoodswhi chl eadsto
usbei ngal otmor eaggr essi vet hanweact uall
yar e.Thisresultsinourl ovedst ayingaway
fr
om us.
=>Vicev ersa, ourfami lyandf riendsmat t
eral otwhenwear einstressful si
tuati
ons.Thei r
suppor tandpr esencecanr el eiveusofal l thenegat ivi
tyaround.Thus, theef f
ectofst ress
onr el
ationshi psandi nt urn, howr el
ationshi psaf fectstress,bothhav etobet akeni nto
considerat i
on.

h)OVERCOMI NGUNHELPFULHABI TS:-

=>Habit
sbecomehar dtobreakbecausetheyaredeepl
ywired,
byconstantrepet
it
ion,
int
oour
brai
ns.
=>Stepsforover
comingunhelpf
ulhabi
tsdefi
netheconcret
ebehavi
oury ouwanttochangeor
devel
op.Ident
if
ythetr
igger
s,dealwit
hthem anddevel
opasubsti
tuteplan.
=>Duet ot heov erl
oadofst r
essi nourli
ves,wet endt odev elopsomehabi tswhi char e
unhel pful toussuchasconst ant
lywor r
yingaboutf utureci r
cumst ancesandst r
aining
oursel ves.Vicev ersa,duet osomeofourhabi tswhi char eofnouset ous, wedev elop
unav i
odabl estressandanxi et
yaswekeepont hi
nkingaboutt heti
meandener gylostbyus
whi l
edoi ngthem.
=>Itcanbej usttri
vialthi
ngst oosuchaswor ry
ingal ldaylong, excessivescr eent i
me,
gossi pingar ound, soci
al mediadependanceet c.butitcansur elyfill
ourmi ndswi thst r
ess
andanxi etywhenwet hinkofourunnecessar yact i
onsl ater.
=>Ov ercomi ngsuchunwant edhabi tscanrelei
veandspar eusf r
om al ifestyl
ef ullofstress
resultingf rom ourownact ions.Moreover,byreplacingt hosehabi tswi thgoodormodi fi
ed
ones, wewoul dnotbest r
essedt hatoft
enaswewoul dber athersatisfiedwi thour
approacht oli
fe,thewayweuseourt i
meandener gymor eef f
ecti
v elyandef fici
ent l
y.

i
)SOCI ALSUPPORT: -
=>Ast rongsoci alsuppor tnetwor kcanbecr i
ti
cal t
ohelpust hr ought hestressoftought imes
andt helackofi tcanl eadt oisolati
onandlonel i
ness,inadditiontoaheav yloadofst r
ess.
=>Whenweconnectwi t
hpeopl ei npersonandt alktothem aboutourpr oblemsandf eel
ings,
ourbodyr eleasesahor monet hatstopsourf i
ghtorflightresponsemaki ngusf eelrel
ax ed,
therebyr educingthest ressinourbodybyagr eatdeal.
=>Fami ly
,friendsorassoci at
esactaswonder fulresourcestode- st
ressandcanof tenhelpus
to"restructure"stressor sfortheirbett
ercogniti
veappr ai
sal, t
hatis,thesepeopl ecanhel p
ust oper ceivestr
essful eventsasl essthr
eateningandmor eundercont rolt
hanwemi ght
otherwisedo.
=>Itisagoodi deatobei ncont actwithpeoplewhocansuggestst rategiesfordealingwi t
h
thesour cesofst ressthatwemi ghtnotgenerateoursel f
.Suchst rategiescanhel preduce
thenegat i
vefeeli
ngst hatof t
enaccompanyst ressfuleventsorsituations.

j
)POSI TIVETHI NKI NGANDATTI TUDE: -
=>Studiesi ndi cat ethatopt imi sts-peopl ewhohav egener alex pectancyf orgoodout comes
aremuchmor est r
ess-resist antt hanpessi mists-peopl ewhohav egener alexpectancyfor
poorout comes.
=>Withpr act ice, eventuallyy oursel f-
talkwillcontainl esssel f
-cri
ticism andmor eself-
accept ance.Youmayal sobecomel esscriti
cal ofthewor ldaroundy ou,thatis,a
tr
ansf ormat ionf rom bei ngpessi mi sti
ctobei ngmor eopt i
mi st
ic.
=>Optimi stsf ocusonpr obl em- focusedcopi ng:maki ngandenact i
ngspeci fi
cpl ansf or
deali
ngwi t
hsour cesofst r
ess.Theyal soseekt oobt ainsoci alsuppor t-
theadv iceandhelp
ofother s.
=>Incont rast ,pessi mistst endt oadoptdi ff
erentst rategies,suchasgi v
ingupt hegoal with
whichst ressi si nterf
eringordeny i
ngt hatthest ressex ists.Theyf ocusont heex pressi
on
offeelingssuchasdepr essionr atherthanwor ki ngont hepr oblem directl
y.
=>Wheny ourst ateofmi ndi sgener all
yopt i
mi sti
c, you'rebet t
erabl et ohandleev erydaystr
ess
i
namor econst ructiv
eway .Thatabi li
tymaycont r
ibutet othewi delyobservedheal th
benefitsofposi tivethinking.

k)STRESSRESI STANTPERSONALI TY: -

=>StudiesbyKobasahav eshownt hatpeoplewi t
hhi ghlevelsofst ressbutlowl evelsof
i
llnessar elabel ledasst r
ess-resistantpersonali
ty.
=>Peoplewi t
hst ress-resi
st antpersonal i
tysharethreecharact er
isti
cswhi char ereferredtoas
thepersonal i
tyt rai
tsofhar di
ness.
=>Har di
nessi sasetofbel iefsaboutonesel f,t
hewor l
dandhowt heyinteractwhilethe
personal i
tyt r
aitsofhar dinessarecommi t
ment ,control
andchal l
enge.
=>Stress-
r esistantper sonal it
ieshav eacommi tmentt owor k,family,hobbiesandsoci all
i
fe.
=>Suchper sonal i
tieshav econt rolint ermsofasenseofpur poseanddi r
ectioninlif
e.
=>Theyv iewchangesi nlifeasnor mal andpositi
veratherthanasat hr
eat.
=>Suchpeopl ear emor eresili
entincombat i
ngwi t
hdai lyl
ifeissuest hatprovokest ressand
anxiety
.Theyt aket heirownt i
met or eacttosuchsi tuat
ionsandsuchr esil
ientapproach
helpst
hem mov
eoni
nthei
rli
veswi
thaposi
ti
veout
looki
nspi
teoft
hehi
ghst
ressar
ound
them.