ESD

MODULE-4,CHAPTER-7
STRESS MANAGEMENT

DR.BHARATHRAJ SHETTY
• CHAPTER-7-STRESS MANAGEMENT
• Introduction
• Concept of stress
• Stress management
• Causes of stress
• Personality and stress
• How to manage stress?
• Stress busters
• Components of emotional Intelligence
• Summary
• Keywords
• Review questions
• Exercises
• INTRODUCTION
• what is stress?
• Stress can be defined as any type of change
that causes physical, emotional, or
psychological strain. Stress is your body's
response to anything that requires attention
or action.
• Everyone experiences stress to some degree
 What is Stress?
• Stress can be defined as our
mental, physical, emotional,
and behavioral reactions to
any perceived demands or
threats.
• Concept of Stress
• According to Oxford Dictionary Stress implies
• i) Mental Pressure-
• Pressure or worry caused by the problems in
life, which is often a factor in the development
of long term illness
• ii) Physical pressure-
• pressure put on the physical being that can
damage it or make it lose its shape.
• DEFINITION OF STRESS
• 1.Arnold and Feldman (1986) define stress as “the
reactions of individuals to new or threatening factors in
their work environment.”
• 2.Olson et al (1989) defined stress as “a state of tension
that arises from an actual or perceived demand that calls
for an adjustment or adaptive behaviour.”
• The above mentioned definitions focuses on -stress is
generated because of mental or physical stimuli;
behavioural changes, attitudinal changes, physical
reaction or psychological factors are related to stress.
• Stress is the way body respond to any kind of demand or
threat. When one sense danger, either real or perceived,
the body defences it which is known as the “fight-or-
flight” reaction or the “stress response”.
• RESPONSE TO STRESS
• Stress is the way body respond to any kind of
demand or threat. When one sense danger,
either real or perceived, the body defences it
which is known as the “fight-or-flight” reaction or
the “stress response”.
The “Fight or Flight” Response
• When situations seem
threatening to us, our bodies
react quickly to supply
protection by preparing to take
action. This physiological
reaction is known as the "fight
or flight" response.
– The physiological response
to a stressor is known as
reactivity
– Physiological responses can
accumulate and result in
long-term wear on the
body
• In the days of the cavemen, the fight or flight
response was key to their survival. When faced
with a threatening tiger, for instance, a
caveman had two main choices. He could fight
the tiger or he could run away. Either way, his
body had to prepare quickly to respond.
• The caveman's heart began to race, his
breathing rate increased, his pupils dilated, his
muscles became tense, and his mind processed
information rapidly. This natural response to
danger helped the cavemen to protect himself
and to survive.
 What Makes Something Stressful?
• Situations that have strong demands
• Situations that are imminent
• Life transitions
• Timing (e.g., deviation from the “norm”)
• Ambiguity
• Desirability
• Controllability
• Ambiguous situations are those that we are unsure
of, and can cause stress because of something that
is new to us (for example, you may be stressed
when taking an exam with a professor for the first
time, because you are not sure what to expect).
• Desirable situations are stressful because our
performance in these situations may influence our
ability to get something we really want (for
example, you may be really stressed in a job
interview for the job of your dreams).
• We also tend to get stressed out in situations that
we do not have a lot of control over
• Signs of Stress
• Stress can be short-term or long-term. Both can lead to a variety of
symptoms, but chronic stress can take a serious toll on the body over
time and have long-lasting health effects.
• some common signs of stress include:
• Changes in mood
Palms sweating
• Difficulty sleeping
• Digestive problems
• Dizziness
• Feeling anxious
• Frequent sickness
• Grinding teeth
• HeadachesMuscle tension, especially in the neck and shoulders
• Physical aches and pains
• Racing heartbeat
•
• Psychological signs
• such as difficulty concentrating, worrying, anxiety,
and trouble remembering
• Emotional signs
• such as being angry, irritated, moody, or frustrated
• Physical signs
• such as high blood pressure, changes in weight,
frequent colds or infections, and changes in the
menstrual cycle and libido
• Behavioral signs
• such as poor self-care, not having time for the things
you enjoy, or relying on drugs and alcohol to cope
• Stress Management
• - in an Organisation refers to the systematic
approach adopted by companies towards ensuring
the mental, emotional, and physical well-being of
their employees by providing a conducive work
environment and alleviating stress triggers.
• For instance, an employee may feel stressed if he's
given a project with a tight deadline and inadequate
resources. In this case, the organisation can manage
stress by providing sufficient resources and perhaps
extending the timeline wherever feasible.
• Work-related stress emerges when the demands of
the job exceed the worker's capacity to meet them
• Benefits of Stress Management in an
Organisation
• Stress management policies in place bring a
plethora of benefits to an organisation. Here
they are categorised into three significant
areas – individual benefits, team benefits, and
organisational benefits.
INDIVIDUAL BENEFITS TEAM BENEFITS ORGANIZATIONALBENEFIT
S
Increased job satisfaction Improved team cohesion Diminished employee
turnover
Enhanced work-life balance Better conflict resolution Reduced absenteeism

Better physical and mental Fosters a supportive work Improved brand image
health culture
• Causes of Stress in Organisations
• Job demands:
• This pertains to aspects such as excessive workloads, high pressure to
deliver under tight deadlines, or the complexity of tasks that exceed the
worker's ability.
• Control and Autonomy:
• This factor contains elements like the employee's autonomy in making
decisions about their work or their control over the tasks they perform.
• Reward & Recognition:
• Recognising and rewarding employee's efforts and achievements is
intrinsic to motivation and morale. Not doing so can be a significant cause
of stress.
• Work Relationships:
• Interpersonal relationships, team dynamics, conflicts, lack of support from
colleagues or seniors can immensely contribute to stress levels.
• Role Clarity:
• Unclear job expectations, role conflict or ambiguity often leads to
confusion and stress.
• The Effects of Stress in Organisations on Employees and
Productivity
• effects on both employees and productivity levels. It often
culminates in psychological, physical, attitudinal, and behavioural
impacts. On a psychological level, stress can lead to anxiety,
depression, and decreased concentration. Physically, it might
manifest as chronic fatigue, headaches or other health concerns.
Attitudinally, stress can generate reduced job satisfaction while
behaviourally, it could induce increased absenteeism and turnover
rates. Productivity impacts of stress are significant and consist of
factors as follows:
• Decreased productivity due to distraction and lower efficiency.
• Increased error rates.
• Deterioration in the quality of work.
• Disruption in teamwork and collaboration due to the strain in work
relationships.
• Causes of Stress-GENERAL
• There are different factors that can cause stress, and every
individual has different stress triggers. According to research,
work-related stress is one of the most significant causes of
stress. Other causes of stress include:
• Marital issues
• Unemployment
• Health issues
• Work pressure
• Lack of support
• Traumatic events or accidents
• Emotional trauma/ Poor mental health
• Financial commitments
• Perilous working conditions
• Long work hours/Heavy work load
Personality and Stress
• Components of Stress
• The stress has four components:
• 1. The source (Cause)
• 2. The Pressure (Input)
• 3. The recipient (Target)
• 4. The Effect (Output)
Source
Is the reason/cause which is responsible to induce stress .
The source could be physical, psychological and emotional,
which are known as mental stress and physical stress
Recipient
Recipient is the target person who undergoes stress
Output
this is the effect or outcome of stress, which aprt from
making the recepient stress ful,but can lead to physical
illness and or mental illness, resulting in chronic or acute
stress
• Types of Stress
• Not all types of stress are harmful or even negative. Some of the
different types of stress that you might experience include:
• Acute stress: Acute stress is a very short-term type of stress that
can either be positive or more distressing; this is the type of
stress we most often encounter in day-to-day life.
• Chronic stress: Chronic stress is stress that seems never-ending
and inescapable, like the stress of a bad marriage or an
extremely taxing job; chronic
stress can also stem from traumatic experiences and childhood
trauma.
• Episodic acute stress: Episodic acute stress is acute stress that
seems to run rampant and be a way of life, creating a life of
ongoing distress.
• Eustress: Eustress is fun and exciting. It's known as a positive
type of stress that can keep you energized. It's associated with
surges of adrenaline, such as when you are skiing or racing to
 Not All Stress is Bad…
• Distress is a continuous experience of feeling overwhelmed,
oppressed, and behind in our responsibilities. It is the all
encompassing sense of being imposed upon by difficulties
with no light at the end of the tunnel.
– Examples of distress include financial difficulties, conflicts in relationships,
excessive obligations, managing a chronic illness, or experiencing a trauma.

• Eustress is the other form of stress that is positive and

beneficial. We may feel challenged, but the sources of the
stress are opportunities that are meaningful to us. Eustress
helps provide us with energy and motivation to meet our
responsibilities and achieve our goals.
– Examples of eustress include graduating from college, getting married,
receiving a promotion, or changing jobs.
 Stress Response: Example
• A good example of a stressful situation for many
people is taking a test. If you find testing to be
stressful, you might notice certain physical,
behavioral, mental, and emotional responses.
– Physical Response?
– Behavioral Response?
– Mental Response?
– Emotional Response?
• This may not be a life and death situation, but many of us
perceive this situation as somewhat threatening.
• Physically, your heart might race, your hands become clammy or
sweaty, you shake, your breathing becomes rapid and shallow,
your jaw tightens, and you might become light-headed.
• Behaviorally, you might stutter, look down, or avoid eye contact
with the audience.
• Cognitively or mentally, your mind may go blank, or alternatively
your thoughts might race wildly. You might have thoughts about
making a mistake or looking ridiculous in front of your peers.
• Emotionally, you might feel very anxious or fearful.
• 5,Main Types of Stress:
• The main harmful types of stress are-
• 1. Acute stress,
• 2.Chronic stress
• 3.Eustress
• 4.Distress
• 5.Occupational stress
• Acute stress is usually brief, chronic stress is
prolonged, and episodic acute stress is short-term
but frequent. Positive stress, known as eustress,
can be fun and exciting, but it can also take a toll.
• Types of Stress

• 1.Acute stress
•
• This type of stress is usually for the short period of time. It
may arise because of the work pressure, meeting deadlines
pressure or minor accident, over exertion, increased physical
activity,
• loss of the things which you are searching for and so on. The
person then suffers from headache, back pain, stomach
problem, rapid heartbeat, muscle aches or body pain.
• The people who take too many responsibilities and are
overloaded or overworked, unsystematic, always in a hurry
and never in time, suffer from the acute stress.
•
• 2.Chronic Stress
• This is the most serious type of stress.
• Chronic stress is a prolonged stress.
• It exists for weeks, months, or even years.
• There are various reasons for it. This stress could
be due to poor economic condition, broken or
stressed family life and problem in marriages,
chronic illness. Many a times the people who are
suffering from this type of stress get used to it.
They may not even realize that they are suffering
from the chronic stress.
• The chronic stress is very hazardous to the
health.
• 3.. Eustress
• This is positive or pleasurable form of stress. Eustress is observed as a
‘beneficial stress’ or ‘adaptive stress.’ It motivates to continue work at
hand.
• It could be psychological or physical. It is an important component of
everyday life, as good amounts of stress motivate us, encourage us to
experiment, and encourage productivity.
• It also provides a sense of accomplishment when a work is completed.
The human body is unable to physically differentiate between
different types of stresses.
• It depends on how the individual perceives a certain stressor that
results in the feeling of eustress or distress. Eustress is a positive
reaction to stress, which results in a desire to achieve and overcome
an obstacle.
• Person faces this kind of stress in a positive event or exciting situation.
Eg. Winning a prize in the competition.
• Eustress is a short-term feeling. It is perceived as something that we
as individuals can control. It inspires us and results in the focus of
• Example for Eustress
• you have won the lottery of crores of rupees. You are
motivated by the idea of managing the money. Your dream
of the ideal life is going to be fulfilled. Family, Friends,
• Charity will ask for monetary help, but you know exactly
what you are going to do with this money, who you would
like to help and how to help them. You follow your plans.
• You invest the money wisely, and employ someone
professional to manage your money. You start the business
you always wanted to. You also think about the challenges
you might face at every stage and try to overcome it.
• This encourages to keep moving forward. The tensions in
the life are helping you to achieve the best. This would be
categorised as ‘eustress.’
• 4. Distress
• This is negative and unpleasant stress. It comes with negative
event.
• The person encounters distress in unpleasant situation,
pressure situation or demanding condition.
• Distress is when stress, trauma, anxiety and worry are not
productive and instead of inspiring the person, it causes the
person to close down the options in life.
• Stress leads to fear, affects with the ability to think clearly,
work confidently, interact with others and fulfil the duties in
daily life. It is not a helpful stress.
• This stress is directly or indirectly negative and thus a
problematic. Distress can be either short or long-term, and is
perceived as something that is out of our control. Distress is a
hostile feeling, which demotivates in completion of task. It can
also cause to other mental health problems including
depression and anxiety related disorders
• Example for distress

• Imagine if you win the lottery. You have crores of rupees in hand.
The first thing you will do is resign from the job, buy a new house
and a new car.
• You are absolutely excited. The relatives will begin to call you as
they are in desperate need of your help. You can provide them
monitory help. Those who have hardly contacted you ever before
would try to be in you touch and try to convince you for providing
help to them. Even the charities begin to call for donations. Now,
you understand friends, family, and charities wanting your money,
and you are in dilemma about who you should help.
• You cannot sleep or eat without thinking about your situation.
You are completely stressed out by the changes in your life. This is
categorised as or ‘distress.’
• 5.The Occupational stress
• -is defined by National Institute for
Occupational Safety and Health (NIOSH, USA)
as, “the harmful physical and emotional
responses that occur when the requirements
of the job do not match the capabilities,
resources, or needs of the worker”.
• Occupational stress is a result of demands of
the job, over load and more hours of work,
argets for tasks, will lead to occupational
stress.
• Stress-Influenced Conditions
• Diabetes
• Hair loss
• Heart disease
• Hyperthyroidism
• Obesity
• Tooth and gum disease
• Ulcers
• Treatments for Stress
• Stress is not a distinct medical diagnosis and
there is no single, specific treatment for it.
• =Treatment for stress focuses on changing the
situation, developing stress coping skills,
implementing relaxation techniques, and
treating symptoms or conditions that may
have been caused by chronic stress.
• Treatment for Stress
• Psychotherapy
• Some forms of therapy that may be particularly helpful in
addressing symptoms of stress including cognitive behavioral
therapy (CBT) and mindfulness-based stress reduction (MBSR).
CBT focuses on helping people identify and change negative
thinking patterns, while MBSR utilizes meditation and
mindfulness to help reduce stress levels.
• Medication
• Medication may sometimes be prescribed to address some
specific symptoms that are related to stress. Such medications
may include sleep aids, antacids, antidepressants, and anti-
anxiety medications.
• Complementary and Alternative Medicine
• Some complementary approaches that may also be helpful for
reducing stress include acupuncture, aromatherapy, massage,
yoga, and meditation.
• Coping With Stress/stress management
• Although stress is inevitable, it can be manageable. When
you understand the toll it takes on you and the steps to
combat stress, you can take charge of your health and
reduce the impact stress has on your life.
• Learn to recognize the signs of burnout.
• High levels of stress may place you at a high risk of burnout.
Burnout can leave you feeling exhausted and apathetic
about your job.7 When you start to feel symptoms of
emotional exhaustion, it's a sign that you need to find a way
to get a handle on your stress.
• Try to get regular exercise.
• Physical activity has a
big impact on your brain and your body. Whether you enjoy
Tai Chi or you want to begin jogging, exercise reduces stress
and improves many symptoms associated with mental
• Take care of yourself.
• Incorporating regular self-care activities into
your daily life is essential to stress management.
Learn how to take care of your mind, body, and
spirit and discover how to equip yourself to live
your best life.9
• Practice mindfulness in your life.
• Mindfulness isn't just something you practice
for 10 minutes each day. It can also be a way of
life. Discover how to live more mindfully
throughout your day so you can become more
awake and conscious throughout your life
• How to manage stress? --ways to reduce stress

• strategy is managing stress.

• 1.Get enough sleep.
• Inadequate or poor-quality sleep can negatively affect your
mood, mental alertness, energy level, and physical health.
• 2.Learn relaxation techniques.
• Meditation, progressive muscle relaxation, guided imagery,
deep breathing exercises, and yoga are powerful relaxation
techniques and stress-busters.
• 3.Strengthen your social network.
• Connect with others by taking a class, joining an organization,
or participating in a support group.
• 4.Hone your time-management skills. The more efficiently you
can juggle work and family demands, the lower your stress
• 5.Try to resolve stressful situations if you can.
• Don't let stressful situations fester. Hold family problem-solving
sessions and use negotiation skills at home and at work.
• 6.Nurture yourself.
• Treat yourself to a massage. Truly savor an experience: for
example, eat slowly and really focus on the taste and sensations
of each bite. Take a walk or a nap, or listen to your favorite
music.
• 7.Ask for help.
• Don't be afraid to ask for help from your spouse, friends, and
neighbors. If stress and anxiety persist, talk to your doctor.
• Along with these ways to reduce stress, add in a healthy
lifestyle — maintaining a healthy weight, not smoking, regular
exercise, and a diet that includes fruits, vegetables, whole
grains, lean protein, and healthful fats — and high blood
pressure could be a thing of the past.
• Stress busters
• -an activity or product that stops or reduces stress (= great worry
caused by a difficult situation): Reading a book can be a great stress
buster.
• Activities as stress busters
• 1.Breathe.
• Take a deep breath and count to 10. Breathe in and out slowly and
deeply. Deep breathing can help oxygenate your blood and clear your
mind. Go even further: Take a mental time out with mindful meditation.
Studies show meditation practice may lower blood pressure and relieve
symptoms of anxiety, depression and insomnia.
• 2.Take a walk.
• A brisk walk can knock out stress and improve your mood almost
instantaneously. If you’re at work, even a short walk around the office,
taking the stairs or standing up to stretch can help relieve stress.
• 3.Laugh out loud.
• Watch a funny video or find other ways to laugh. A good laugh can help
decrease levels of stress-causing hormones. Also, when we laugh, we
• join a class.
• Head over to your local gym and join a class. Whether it
be dancing, swimming, aerobics, or something more low
key like tai chi or yoga, participating in an activity you
enjoy can help relieve tension.
• Jump in the tub.
• Warm baths are a great way to unwind and relax. For an
extra calming effect, add in eucalyptus or lavender
essential oils. If you’re not a fan of baths, take a warm
shower instead.
• Turn on music.
• Music can do wonders to relieve stress. Whether ocean
or nature sounds are your thing, or you would rather
listen to pop, rock or reggae, your favorite music can help
you feel good and de-stress.
• Get cooking.
• Some people find it therapeutic to be in the kitchen
cooking up a dish. Even if you aren’t a top chef, cooking
can be a great mood booster.
• Try creative arts.
• Art can help you express yourself, calm your mind and
feel better. Painting, ceramics, scrapbooking,
photography and journaling can be great stress busters.
• Get in the garden.
• There's something about being in the fresh air
gardening — the sensory experience of putting your
hands in the dirt — that can combat stress, and there’s
even some research to back it up.
• Get a massage or facial.
• Massage can help relax tight muscles, enhance circulation and lower stress
levels.
• Hit the sheets.
• Your partner will enjoy this one. Studies have shown sex can decrease the
physical symptoms of stress. Even physical intimacy in the form of hugging or
kissing can help lower stress levels.
• Take a nap.
• Stress and sleep issues go hand and hand. Taking a short 20-minute nap has
been shown to reduce cortisol levels, which aids in stress relief.
• Cuddle up with a pet. A pet’s soothing presence is a great stress reliever.. If you
take your dog for a walk, you can the stress-relieving benefits of exercise too.
• Try acupuncture.
• Acupuncture can provide a great sense of calm and relaxation, which in turn can
help combat stress.
• Call a friend.
• Stress management is one of the great gifts of friendship. When you’re under a
lot of stress, pick up the phone and talk it out with a trusted friend. You’ll likely
feel way better by the time you hang up.
 EMOTIONAL INTELLIGENCE-EQ
• Psychologist Daniel Goleman was one of the
first people to propose that emotional
intelligence (EQ) matters more than a person’s
intelligence (IQ).
• In his book Emotional Intelligence, he breaks
emotional intelligence into five components:
• 1.Self-awareness
• This is the ability to recognize and understand
your moods and emotions and how they affect
others.
• 2.Self-regulation
• This involves being able to control your
impulses and moods and to think before
acting.
• 3.Internal (or intrinsic) motivation
• As the opposite of external motivation, this
means being driven to pursue goals for personal
reasons, rather than for some kind of reward.
• 4.Empathy
• Essential for building and leading teams, empathy
is the ability to recognize and understand others’
motivations and to put yourself in their shoes.
• 5.Social skills
• This is the ability to manage relationships, build
networks, and connect with people.
Components of emotional Intelligence,byDaniel
Golman