STRESS MANAGEMENT

Dr. DAISY CHAUHAN

E-mail: daisy10856@gmail.com
M: 9818762933
 What is Stress?
Stress is experienced when you are confronted with an
Opportunity/ Demand/Situation wherein you desire
something and work in that direction but there is
Uncertainty about the Outcome of your Effort and the
outcome is Important for You.St

Stress can be perceived as something External causing

Discomfort to you (External Attribution)
Stress can also be seen as your Reaction to the external
event/situation (Internal Attribution)
A Different Perspective on Stress
Stress is when a person experiences
discomfort of any kind: physical,
mental, psychological or emotional.

STRESS IS BASICALLY A STATE OF THE MIND!

Causes of Stress: Putting Things in the
Right Perspective

Work does not cause stress

Our negative attitude towards some aspects of work
causes stress
Others do not cause stress;
Our Perception about them causes stress
Our Expectations from them cause stress
Our Comparison with others causes stress
 Personality as a Predisposing Factor
Directions: Please read the following statements
carefully and circle the number that best represents
your behaviour for each dimension. As there is no
right or wrong answer, please be as frank and fair as
possible.
 SCORING FOR PERSONALITY A & B

     
1 2 3 4 5 6 7 8 I am never late
I am casual about
appointment

     
I am not competitive 1 2 3 4 5 6 7 8 I am very competitive
   
     
I never feel rushed, even 1 2 3 4 5 6 7 8 I am always rushed
under pressure
 
     
I take things one 1 2 3 4 5 6 7 8 I try to do many things
at a time  time, think about what
going to do next.  
     
I do things slowly 1 2 3 4 5 6 7 8 I do things fast (eating,
walking etc.)  
     
I express feelings I "sit" on feelings.
 Peak Performance

P Optimum
E Stimulation
R •Creativity
•Progress
F •Rational Problem Solving
O
R
M
Under Over Stimulation
A •Exhaustion
Stimulation
N •Boredom
•Illness
•Ineffective Problem
C •Frustration Solving
•Dissatisfaction •Low Self Esteem
E
LEVELS OF STRESS
 EMOTIONS CAUSING STRESS

ANGER

ANGER IS IS JUST ONE LETTER AWAY FROM DANGER; IT

IS LIKE ACID, WHICH DOES MORE DAMAGE O THE VESSEL
IT IS STORED IN.

GUILT (for what has happened)

WORRY (for what will happen)

STRESS MANAGEMENT – 3 APPROCHES

1. Preventive
2. Corrective
3. Curative
 PREVENTIVE MEASURES
 Know you strengths and weaknesses & know
your limits of stretchability
 Improve your tolerance, be it of differences,
ambiguity, uncertainties
 Minimise your expectations from others
 Build your energy through proper diet, sleep and
exercise
 Avoid being over-sensitive. Sensitivity is good,
only to the extent it is not counter-productive
 Works towards maintaining a Work-Life Balance
UNHEALTHY WAYS OF COPING WITH STRESS
•Smoking
•Drinking too much
•Overeating or under-eating
•Spending hours in front of the TV or computer
•Withdrawing from friends, family, and activities
•Using pills or drugs to relax      
•Sleeping too much
•Procrastinating
•Filling up every minute of the day to avoid facing problems
•Taking out your stress on others (lashing out, angry
outbursts, physical violence)
 POSITIVE WAYS OF COPING
Count your Blessings
Think in terms of “It could have been worse”
Change your Mind Set from “Have to” to “Want to”
Get into the mode of thinking “So What” and “What Next”
Get into some physical activity, it relaxes both body and
mind
Seek company, being alone can make you frustrated
Listen to soothing music/Do something you enjoy doing
Meditation and yoga reduces stress
Adopt a “Solution-centred” approach rather than a
“problem-centred” approach.
 CORRECTIVE & CURATIVE MEASURES

 Focus on the positive incidents rather than on negative

ones.
 Live in the “Present”. Don’t spoil today thinking about
‘Yesterday’ and worrying about ‘Tomorrow’.
 Try not to magnify your problems.
 Avoid finding a cause outside you for your problems.
 Accept Problems as part of life
 What are Problems?
P - Purposeful
R - Roadblocks
O - Offering
B - Beneficial
L - Lessons
E - Enhance (your)
M - Mental
S - Strength
 REACTION VS RESPONSE
Reaction is generally negative; Response is generally
Positive
Reaction is an Action without thought; Response is
thoughtful Action
Reaction is feeling oriented; Response is thought
oriented
Reaction creates further problem; Response solves
problems.
 SOME WAYS TO MANAGE STRESS

Developing the Right Attitude:

Coping with stress becomes easier when you realize
 It (stress) is not (1) Permanent (2) All Pervasive (3) Personal.
 Every Action or Inaction has a Consequence.
 Changing your Mindset from “Have to” to “Want to”

Developing an “Action Orientation”:

 Adopt a “Solution-centred” approach rather than a “problem-centred”
approach.
 Under conditions of Stress, Try t0 Relax
 Practice PROGRESSIVE RELAXATION TECHNIQUE and DEEP BREATHING
to Relax.
SOME THINGS TO REMEMBER
Listen before you Speak

Think before you Write

Wait before you Criticize

Earn before you Spend

Investigate before you Invest

Try before you Quit

Forgive before you Pray

Give before you Die

 FOUR HABITS OF HAPPY PEOPLE

1. THEY EAT LIGHT, BUT NEVER MISS A MEAL

2. THEY WORK HARD, BUT THEY ALSO FIND

TIME TO RELAX.

3. THEY EXERCISE, BUT THEY DON’T PUSH

TOO HARD.

4. THEY LOVE, BUT THEY DON’T CLING.

 Finding the Right Balance
1.Career
2.Wealth
3.Relationships
4.Health
Spirituality
LEADING A PURPOSEFUL LIFE

The ultimate purpose of life is to:

Live (not exist)

Love (unconditionally)

Learn

Leave a Legacy
FACTORS AFFECTING COPING
WITH STRESS

SITUATION/ -VE PERCEPTION OF

STIMULUS THE SITUATION

REACTING
COPING WITH INTERPRETATION
TO
STRESS STRESS
OF EVENT

+VE EXPECTATION JUDGEMENT

OF OUTCOME OF YOUR ABILITY
 Personality as a Predisposing Factor
Directions: Please read the following statements
carefully and circle the number that best represents
your behaviour for each dimension. As there is no
right or wrong answer, please be as frank and fair as
possible.
 SCORING FOR PERSONALITY A & B

     
1 2 3 4 5 6 7 8 I am never late
I am casual about
appointment

     
I am not competitive 1 2 3 4 5 6 7 8 I am very competitive
   
     
I never feel rushed, even 1 2 3 4 5 6 7 8 I am always rushed
under pressure
 
     
I take things one 1 2 3 4 5 6 7 8 I try to do many things
at a time  time, think about what
going to do next.  
     
I do things slowly 1 2 3 4 5 6 7 8 I do things fast (eating,
walking etc.)  
     
I express feelings I "sit" on feelings.
 Interpretation of Scores
Add up your scores to get a total score.
 Multiply the total Score by 3.
Score Personality Type
 Less than 90 B
90 to 99 B+
100 to 105 A-
106 to 119 A
120 or more A+