1. MANAGING STRESS

2. Coping With StressCoping With Stress

3. STRESSSTRESS
ERADICATIERADICATI

4. 40% NEVER40% NEVER
HAPPENHAPPEN
30% IN THE PAST30% IN THE PAST
CAN’T-BE-HELPEDCAN’T-BE-HELPED
12% CONCERNS12% CONCERNS
OTHERSOTHERS NONE-OF-YOUR-NONE-OF-YOUR-
BUSINESSBUSINESS
10% IS SICKNESS10% IS SICKNESS
REAL- OR- IMAGINARYREAL- OR- IMAGINARY

5. 8% ARE8% ARE
THE SITUATIONSTHE SITUATIONS
FACED IN THEFACED IN THE
PRESENTPRESENT
WHICH MUSTWHICH MUST
NEVER BENEVER BE
IGNOREDIGNORED

6. PROBLEMSPROBLEMS
BLESSINGBLESSING
OROR
CURSECURSE

7. IT IS INDEED AIT IS INDEED A
COMPLIMENTCOMPLIMENT
ON THE COMPETENCEON THE COMPETENCE
GAINED IN THE PASTGAINED IN THE PAST
FEEL HONOUREDFEEL HONOURED

8. IT IS ANIT IS AN
OPPORTUNITOPPORTUNIT
YYTO DEVELOPTO DEVELOP
FURTHERFURTHER
COMPETENCECOMPETENCE
FOR THEFOR THE
FUTUREFUTURE

9. Manage The SituationManage The Situation
And Stress StandsAnd Stress Stands
ERADICATEDERADICATED

10. Learn To UnlearnLearn To Unlearn
The Stressful HabitsThe Stressful Habits
AndAnd
Learn ToLearn To
DevelopDevelop
On TheOn The
RelevantRelevant
OnesOnes

11. livingliving
AA STRESS-FREESTRESS-FREE

12. NORMALLYNORMALLY
THE PRACTICE IS TOTHE PRACTICE IS TO
UNDERSTAND FIRSTUNDERSTAND FIRST
AND THENAND THEN
TRY TOTRY TO
ACCEPTACCEPT
WHICHWHICH
COULDCOULD
WASTEWASTE
PRECIOUSPRECIOUS
TIME ANDTIME AND
OTHEROTHER
RESOURCESRESOURCES

13. ACCEPT THE PRESENT LEVELACCEPT THE PRESENT LEVEL
FIRST WITH AFIRST WITH A
THEN DEVELOPTHEN DEVELOP
RELEVANTRELEVANT
UNDERSTANDINUNDERSTANDIN
GG
ANDAND
PLAN TOPLAN TO
MANAGEMANAGE

14. RememberRemember
The Best May Not BeThe Best May Not Be
Always Available To YouAlways Available To You
Whatever YouWhatever You
Have In TheHave In The
PresentPresent
Put Efforts ToPut Efforts To
Develop ThatDevelop That
As The BestAs The Best
FOR YOUFOR YOU

15. ACCEPT THE PRESENTACCEPT THE PRESENT
AS IT ISAS IT IS
BUT NEVERBUT NEVER ACCEPTACCEPT
THE LINKEDTHE LINKED
CONSEQUENCESCONSEQUENCES
MUST USE YOURMUST USE YOUR
JUDGMENT TOJUDGMENT TO
PLAN FUTUREPLAN FUTURE

16. WORRY ANDWORRY AND
RESPONSIBILITYRESPONSIBILITY
GO IN THE OPPOSITEGO IN THE OPPOSITE
DIRECTIONSDIRECTIONS

17. ENERGYENERGY
WORRYWORRY
(Waste)(Waste)
RESPONSIBILITYRESPONSIBILITY
(Investment)(Investment)
20%20% 20%20% 60%60%
50%50% 50%50% NILNIL
MIND CAN’T FUNCTIONMIND CAN’T FUNCTION
100%100% 100%100%
FROM BODY’SFROM BODY’S
RESERVERESERVE
QUOTA OFQUOTA OF
ENERGYENERGY
FEELINGFEELING
[80%][80%]

18. WHEN YOUWHEN YOU
WORRYWORRY
YOUR ENERGY ISYOUR ENERGY IS
DIVERTEDDIVERTED
TOWARDSTOWARDS
WORRYWORRY

19. YOUR WISDOMYOUR WISDOM
SAYSSAYS
Do not WasteDo not Waste
Your PreciousYour Precious
EnergyEnergy
In WorryIn Worry
Instead InvestInstead Invest
It InIt In
ResponsibilityResponsibility

20. DOESDOES
PRACTICEPRACTICE
MAKE AMAKE A
PERSONPERSON
PERFECT?PERFECT?

21. PRACTICEPRACTICE
GENERATESGENERATES
PERMANENCEPERMANENCE
MUST TAKE AMUST TAKE A
DECISIONDECISION
PRACTICEPRACTICE

22. USE POSITIVEUSE POSITIVE
WORDWORD
CONCERCONCER
NN

23. UNDERSTANDINGUNDERSTANDING
WORRYWORRY
SITUATIONSSITUATIONS

24. StressStress
Stress is a feeling that's created when
we react to particular events.
It's the body's way of rising to a
challenge and preparing to meet a tough
situation with focus, strength, stamina, and
heightened alertness.
Stress can be good or bad….
Stress adds flavor, challenge and
opportunity to life. Stress can pump you up,
give you energy, supply that zest for living.
Also it can become destructive and can turn into
distress. Too much stress on your mind and
body can make you feel miserable, worried, sad
and ill.

25. Mental make-up of human beings isMental make-up of human beings is
prone and vulnerable to stress,prone and vulnerable to stress,
therefore it is imperative that we havetherefore it is imperative that we have
a clear understanding of its causes,a clear understanding of its causes,
effects and solutions.effects and solutions.

26. Stress ManagementStress Management
Stress Management is an important part
of daily living for everyone.
However, when stress becomes excessive it can be
very damaging. It can harm:
•health
•happiness
•work performance
•team spirit and co-operation
•relationships
•personal development

27. How To Manage StressHow To Manage Stress
Mental Techniques.Mental Techniques.
Physical Techniques.Physical Techniques.

28. Mental TechniquesMental Techniques
Time Management.Time Management.
Reorganize.Reorganize.
Re label.Re label.
Problem solve.Problem solve.

29. Identify Important ThingsIdentify Important Things
Identify your values.Identify your values.
Set goals.Set goals.
Establish Priorities.Establish Priorities.

30. DiversionsDiversions
Music.Music.
Hobbies.Hobbies.
Play.Play.
Learn.Learn.
Vacations.Vacations.

31. Just Be happy!!!Just Be happy!!!
Forget What is stress

32. VARIOUS TYPES OFVARIOUS TYPES OF
LEISURELEISURE

33. Stress management involves, at the simplest level:
•Recognizing the symptoms of stress
•Identifying the causes
•Taking action to address the causes and thereby
reduce the symptoms
•Where necessary, taking interim steps to relieve
the symptoms until the underlying causes have
been addressed.

34. Also Leisure can be viewed as a 'coping strategy',
it may involve family support, hobbies and other non-
work activities.
Different types of leisure are identified as:
1.Active challenging leisure
2.Passive recuperative leisure
Stress and health have been closely associated for years.
Leisure plays an important role in well being and good
health.

35. Active Challenging Leisure
•To do something challenging
•To work towards a goal
•To use my skills and talents
•To achieve recognition and status
•To compete with others for excitement and stimulation
•To learn new things
•To do something risky
•To keep busy
•To be totally focussed
•To meet new people
•To meet people of the opposite sex

36. Passive Recuperative Leisure
•To relax
•To do something different from work
•To do something quiet and peaceful
•To be free to do what I like
•To reduce stress
•To feel better mentally
•To do something that is important to me
•To get pleasure
•To do something absorbing
•To do something for its own sake
•To have fun
•To enjoy nature

37. Physical TechniquesPhysical Techniques
Deep Breathing.Deep Breathing.
Exercising.Exercising.
Body Scan “relax-let go”.Body Scan “relax-let go”.
Meditation.Meditation.
Imagery.Imagery.
Nutrition.Nutrition.
Rest.Rest.
Laughter.Laughter.

38. Physical Stress ReductionPhysical Stress Reduction
PMR and Deep BreathingPMR and Deep Breathing
Progressive Muscular Relaxation (PMR)Progressive Muscular Relaxation (PMR)
Progressive Muscular Relaxation is a purely physical technique forProgressive Muscular Relaxation is a purely physical technique for
relaxing your body when muscles are tense.relaxing your body when muscles are tense.
The idea is behind PMR is that you tense up a group of muscles soThe idea is behind PMR is that you tense up a group of muscles so
that they are as tightly contracted as possible. Hold them in a statethat they are as tightly contracted as possible. Hold them in a state
of extreme tension for a few seconds. Then relax the muscles toof extreme tension for a few seconds. Then relax the muscles to
their previous state. Finally you consciously relax them again astheir previous state. Finally you consciously relax them again as
much as you can.much as you can.

39. Breathing ControlBreathing Control
Deep breathing is a very effective method of relaxation. It is aDeep breathing is a very effective method of relaxation. It is a
core component of everything from the 'take ten deep breaths'core component of everything from the 'take ten deep breaths'
approach to calming someone down, right through to yogaapproach to calming someone down, right through to yoga
relaxation and Zen meditation. It works well in conjunctionrelaxation and Zen meditation. It works well in conjunction
with other relaxation techniques such as Progressive Muscularwith other relaxation techniques such as Progressive Muscular
Relaxation, relaxation imagery and meditation to reduce stress.Relaxation, relaxation imagery and meditation to reduce stress.
Physical Stress Reduction

40. Taking ExerciseTaking Exercise
Taking frequent effective exercise is probably one of theTaking frequent effective exercise is probably one of the
best physical stress-reduction techniques available. Exercisebest physical stress-reduction techniques available. Exercise
not only improves your health and reduces stress caused bynot only improves your health and reduces stress caused by
unfitness, it also relaxes tense muscles and helps you tounfitness, it also relaxes tense muscles and helps you to
sleep.sleep.
Physical Stress
Reduction

41. Exercises for relieving stress
• Ergotrophic (work) - metabolises stress hormones
• Vigorous motion breaks up bracing patterns
• Mood-enhancing effect (anti-depressant)
• Anxiolytic effect
Sleep and ability to cope with stress
• Necessary recovery from effort stress / strain
• Sleep - not restful amidst stress (nightmares)
• Discuss your experience with stressful sleep

42. Improving AttitudesImproving Attitudes
Attitude is fundamental to long term stress management. WhereAttitude is fundamental to long term stress management. Where
your attitude is negative or hostile, you will create problems out ofyour attitude is negative or hostile, you will create problems out of
opportunities and cause stress by alienating and irritating otheropportunities and cause stress by alienating and irritating other
people. Where you have a positive attitude, you can maintain a sensepeople. Where you have a positive attitude, you can maintain a sense
of perspective and draw the positive elements out of each situation.of perspective and draw the positive elements out of each situation.
You will find that people will be more helpful and cooperative asYou will find that people will be more helpful and cooperative as
they find you a pleasure to work with.they find you a pleasure to work with.

43. Workplace SkillsWorkplace Skills
Delegate.Delegate.
Anticipate problems.Anticipate problems.
Be assertive.Be assertive.
Be decisive.Be decisive.
Organize.Organize.
Balance work and personal time.Balance work and personal time.

44. How Can I Manage StressHow Can I Manage Stress
Better?Better?
Identifying unrelieved stress and being aware ofIdentifying unrelieved stress and being aware of
its effect on our lives is not sufficient for reducingits effect on our lives is not sufficient for reducing
its harmful effects. Just as there are manyits harmful effects. Just as there are many
sources of stress, there are many possibilitiessources of stress, there are many possibilities
for its management.for its management.
All require work toward change: changing theAll require work toward change: changing the
source of stress and/or changing your reactionsource of stress and/or changing your reaction
to it.to it.
How do you proceed ?

45. 1. Become aware of your stressors1. Become aware of your stressors
and your emotional and physicaland your emotional and physical
reactions.reactions.
Notice your distress. Don't ignore it. Don't glossNotice your distress. Don't ignore it. Don't gloss
over your problems.over your problems.
Determine what events distress you. What areDetermine what events distress you. What are
you telling yourself about meaning of theseyou telling yourself about meaning of these
events?events?
Determine how your body responds to theDetermine how your body responds to the
stress. Do you become nervous or physicallystress. Do you become nervous or physically
upset? If so, in what specific ways?upset? If so, in what specific ways?

46. 2. Recognize what you can change.2. Recognize what you can change.
Can you change your stressors by avoiding orCan you change your stressors by avoiding or
eliminating them completely?eliminating them completely?
Can you reduce their intensity (manage them over aCan you reduce their intensity (manage them over a
period of time instead of on a daily or weekly basis)?period of time instead of on a daily or weekly basis)?
Can you shorten your exposure to stress (take a break,Can you shorten your exposure to stress (take a break,
leave the physical premises)?leave the physical premises)?
Can you devote the time and energy necessary toCan you devote the time and energy necessary to
making a change (goal setting, time managementmaking a change (goal setting, time management
techniques, and delayed gratification strategies may betechniques, and delayed gratification strategies may be
helpful here)?helpful here)?

47. 3. Reduce the intensity of your3. Reduce the intensity of your
emotional reactions to stress.emotional reactions to stress.
The stress reaction is triggered by your perception ofThe stress reaction is triggered by your perception of
danger...physical danger and/or emotional danger.danger...physical danger and/or emotional danger.
Are you expecting to please everyone?Are you expecting to please everyone?
Are you overreacting and viewing things as absolutelyAre you overreacting and viewing things as absolutely
critical and urgent? Do you feel you must always prevailcritical and urgent? Do you feel you must always prevail
in every situation?in every situation?
Work at adopting more moderate views; try to see theWork at adopting more moderate views; try to see the
stress as something you can cope with rather thanstress as something you can cope with rather than
something that overpowers you.something that overpowers you.
Try to temper your excess emotions. Put the situationTry to temper your excess emotions. Put the situation
in perspective. Do not labor on the negative aspectsin perspective. Do not labor on the negative aspects
and the "what if's."and the "what if's."

48. 4. Learn to moderate your physical4. Learn to moderate your physical
reactions to stress.reactions to stress.
Slow, deep breathing will bring your heart rate andSlow, deep breathing will bring your heart rate and
respiration back to normal.respiration back to normal.
Relaxation techniques can reduce muscle tension.Relaxation techniques can reduce muscle tension.
Electronic biofeedback can help you gain voluntaryElectronic biofeedback can help you gain voluntary
control over such things as muscle tension, heart rate,control over such things as muscle tension, heart rate,
and blood pressure.and blood pressure.

49. 5. Build your physical reserves.5. Build your physical reserves.
Exercise for cardiovascular fitness three to four times aExercise for cardiovascular fitness three to four times a
week (moderate, prolonged rhythmic exercise is best,week (moderate, prolonged rhythmic exercise is best,
such as walking, swimming, cycling, or jogging).such as walking, swimming, cycling, or jogging).
Eat well-balanced, nutritious meals.Eat well-balanced, nutritious meals.
Maintain your ideal weight.Maintain your ideal weight.
Avoid nicotine, excessive caffeine, and other stimulants.Avoid nicotine, excessive caffeine, and other stimulants.
Mix leisure with work. Take breaks and get away whenMix leisure with work. Take breaks and get away when
you can.you can.
Get enough sleep. Be as consistent with your sleepGet enough sleep. Be as consistent with your sleep
schedule as possible.schedule as possible.

50. 6. Maintain your emotional6. Maintain your emotional
reserves.reserves.
Develop some mutually supportiveDevelop some mutually supportive
friendships/relationships.friendships/relationships.
Pursue realistic goals which are meaningful toPursue realistic goals which are meaningful to
you, rather than goals others have for you thatyou, rather than goals others have for you that
you do not share.you do not share.
Expect some frustrations, failures, and sorrows.Expect some frustrations, failures, and sorrows.
Always be kind and gentle with yourself -- be aAlways be kind and gentle with yourself -- be a
friend to yourselffriend to yourself

51. Tips For Reducing StressTips For Reducing Stress

52. Tips For Reducing StressTips For Reducing Stress
Simple, commonsensical strategies forSimple, commonsensical strategies for
transforming mental, physical andtransforming mental, physical and
emotional tension into energy are:emotional tension into energy are:
Take time to be alone on a regular basis.Take time to be alone on a regular basis.
Listen to your heart, check your intentions,Listen to your heart, check your intentions,
reevaluate your goals and activities.reevaluate your goals and activities.

53. PositivePositive
thinkingthinking
Watch for negative thoughts while you observe your 'stream ofWatch for negative thoughts while you observe your 'stream of
consciousness'. Normally these appear and disappear beingconsciousness'. Normally these appear and disappear being
barely noticed. Normally you will not know that they exist.barely noticed. Normally you will not know that they exist.
Examples of common negative thoughts are:Examples of common negative thoughts are:
•worries about how you appear to other peopleworries about how you appear to other people
•a preoccupation with the symptoms of stressa preoccupation with the symptoms of stress
•dwelling on consequences of poor performancedwelling on consequences of poor performance
•self criticismself criticism
•feelings of inadequacyfeelings of inadequacy

54. Positive Thinking and AffirmationPositive Thinking and Affirmation
You may find it useful to counter negative thoughtsYou may find it useful to counter negative thoughts
with positive affirmations. You can use affirmations towith positive affirmations. You can use affirmations to
build confidence and change negative behavior patternsbuild confidence and change negative behavior patterns
into positive ones. You can base affirmations on clear,into positive ones. You can base affirmations on clear,
rational assessments of fact, and use them to undo therational assessments of fact, and use them to undo the
damage that negative thinking may have done to yourdamage that negative thinking may have done to your
self-confidence.self-confidence.
PositivePositive
thinkingthinking

55. Examples of AffirmationExamples of Affirmation
• I can do this.I can do this.
• I can achieve my goals.I can achieve my goals.
• I am completely in control of my life.I am completely in control of my life.
• I learn from my mistakes. They increase the basis ofI learn from my mistakes. They increase the basis of
experience on which I can draw.experience on which I can draw.
• I am a good valued person in my own right.I am a good valued person in my own right.
PositivePositive
thinkingthinking

56. Unplug Your NegativeUnplug Your Negative
ThoughtsThoughts
One of the keys toOne of the keys to
overcomingovercoming
depression is learningdepression is learning
how to control yourhow to control your
low moods andlow moods and
reversing them.reversing them.

57. Replace negative feelings withReplace negative feelings with
Positive FeelingsPositive Feelings
First the bad news.First the bad news.
None of us can avoid having negativeNone of us can avoid having negative
feelings about our jobs sometimesfeelings about our jobs sometimes
Now the good news.Now the good news.
You have the power to doYou have the power to do
something about it.something about it.

58. Here Is One Example:Here Is One Example:
Place your finger tips on your jaw points justPlace your finger tips on your jaw points just
in front of your ears.in front of your ears.
As you inhale, tense your jaw muscles,As you inhale, tense your jaw muscles,
bringing the upper and lower jaw together.bringing the upper and lower jaw together.
You will feel as if you are clenching your teethYou will feel as if you are clenching your teeth
- for 5 seconds.- for 5 seconds.
Then as you exhale, loosen the jaw muscles,Then as you exhale, loosen the jaw muscles,
release all tension. Let the lower jaw drop andrelease all tension. Let the lower jaw drop and
relax your tongue.relax your tongue.

59. Now, take a deep breath as you press yourNow, take a deep breath as you press your
fingertips on the jaw. While exhaling, relax thefingertips on the jaw. While exhaling, relax the
jaw muscles almost like saying “Ah-h-h-h.jaw muscles almost like saying “Ah-h-h-h.
let your tongue relax and settle down into thelet your tongue relax and settle down into the
base of the mouth touching your lower frontbase of the mouth touching your lower front
teeth.teeth.
Imagine yourself breathing out all yourImagine yourself breathing out all your
tensions and emotional burdens.tensions and emotional burdens.

60. CONCEPTS OF MANAGING STRESS ATCONCEPTS OF MANAGING STRESS AT
PERSONAL LEVELPERSONAL LEVEL
1. Learn Time Management Skills, Like Prioritising,1. Learn Time Management Skills, Like Prioritising,
Scheduleing, Daily PlanningScheduleing, Daily Planning
2.Physical Exercies, Which Are Non Competitve In Nature2.Physical Exercies, Which Are Non Competitve In Nature
Like Swimming, Walking , Jogging, Cycling Etc.Like Swimming, Walking , Jogging, Cycling Etc.
Relaxation Techniques Like Musice, Meditation, HypnosisRelaxation Techniques Like Musice, Meditation, Hypnosis
Expanding The Social Base And SupportExpanding The Social Base And Support

61. ORGANISATIONALORGANISATIONAL
APPROACHESAPPROACHES
REALISTIC GOAL SETTINGREALISTIC GOAL SETTING
CORRECT PLACEMENT DECISIONSCORRECT PLACEMENT DECISIONS
JOB REDESIGNJOB REDESIGN
ROLE CLARITY AND LESSER ROLE CONFLICTROLE CLARITY AND LESSER ROLE CONFLICT
INCREASE IN FORMAL COMMUNICATIONSINCREASE IN FORMAL COMMUNICATIONS
PARTICIPATION IN DECISION MAKINGPARTICIPATION IN DECISION MAKING
PROGRAMMES ON WELL BEINGPROGRAMMES ON WELL BEING

62. RelaxationRelaxation
Relaxation means a state of restfulRelaxation means a state of restful
alertness, when you can distancealertness, when you can distance
yourself from life`s tensions andyourself from life`s tensions and
distractions and cultivate a clearerdistractions and cultivate a clearer
mind at your own will.mind at your own will.

63. Breath And Relax!Breath And Relax!
As soon as you feel gettingAs soon as you feel getting
uptight, say touptight, say to
yourself ‘Stop’ andyourself ‘Stop’ and
breathe, gently andbreathe, gently and
not too deeply. Letnot too deeply. Let
your shoulders drop.your shoulders drop.
Relax your hands.Relax your hands.
Repeat thisRepeat this
technique once ortechnique once or
twice more.twice more.

64. Deep BreathingDeep Breathing
Anger andAnger and
irritability are bestirritability are best
handled by simplyhandled by simply
drawing a couple ofdrawing a couple of
breaths.breaths.

65. Cognitive and Behavioural strategies
for relaxation and sleep patterns
• Regular patterns of sleep onset and awakening
• Minimise disturbances (telephone) during sleep
• Use ‘cognitive set’ to aid relaxation and sleep
• Thought stopping techniques and reminder list
Sex and intimacy to reduce stress
• Security, comfort, social support and commitment
• Problems with impotency & difficulty in achieving
pregnancy
• Alleviating stress reactions may resolve the sexual
dysfunction issues
• Stress inhibits satisfactory sexual response

66. The events and problems will seemThe events and problems will seem
more manageable when you are feelingmore manageable when you are feeling
relaxed, strong and vigorous.relaxed, strong and vigorous.
Many of us waste enormous amounts ofMany of us waste enormous amounts of
energy by strongly reacting to even theenergy by strongly reacting to even the
most minor delays.most minor delays.

67. Some Ways to Help You KeepSome Ways to Help You Keep
CoolCool
MeditateMeditate
By meditating, you focus on breathing andBy meditating, you focus on breathing and
saying a relaxation evoking word withsaying a relaxation evoking word with
each exhalation, thereby driving cynicaleach exhalation, thereby driving cynical
thoughts from your mind.thoughts from your mind.
Meditation greatly decreases physiologicalMeditation greatly decreases physiological
tension and stress.tension and stress.

68. Care For A PetCare For A Pet
Pets provide unquestioning devotion.Pets provide unquestioning devotion.
Because pets are of simpler intelligenceBecause pets are of simpler intelligence
and emotional constitution than us, theand emotional constitution than us, the
rational part of our brain finds it easierrational part of our brain finds it easier
to know that they do not act out of theto know that they do not act out of the
ulterior, selfish motives we so often seeulterior, selfish motives we so often see
behind the behavior of humans.behind the behavior of humans.

69. Increase Your EmpathyIncrease Your Empathy
By being able to see a situation throughBy being able to see a situation through
another person`s eyes, you will often findanother person`s eyes, you will often find
yourself capable of short-circuitingyourself capable of short-circuiting
cynical beliefs before they generate thecynical beliefs before they generate the
anger that is harmful to your health.anger that is harmful to your health.

70. Be TolerantBe Tolerant
All you have to do to practice tolerance isAll you have to do to practice tolerance is
accept other people as they are, not asaccept other people as they are, not as
you would like them to be.you would like them to be.
By doing so, colleagues or loved ones willBy doing so, colleagues or loved ones will
be more likely to listen and hear you outbe more likely to listen and hear you out
rather than start another argument.rather than start another argument.

71. ForgiveForgive
A close family member hurts you in aA close family member hurts you in a
very wrongful manner.very wrongful manner.
The event is in the past, yet you relive itThe event is in the past, yet you relive it
in your thoughts, still feel the hurt, thein your thoughts, still feel the hurt, the
heartache.heartache.
At such times you can release yourAt such times you can release your
anger by making the choice of forgivinganger by making the choice of forgiving
the person who wronged you.the person who wronged you.

72. Have ConfidenceHave Confidence
A confidant can give you practical support.A confidant can give you practical support.
A confidant has substantial benefits asA confidant has substantial benefits as
well.well.
High self-esteem is health enhancing, andHigh self-esteem is health enhancing, and
intimate friendship help us feel good aboutintimate friendship help us feel good about
ourselves, hence decreasing the averageourselves, hence decreasing the average
level of hostility and anger in our dailylevel of hostility and anger in our daily
lives.lives.

73. FEAR AND AWEFEAR AND AWE
This is seen typically in relationships withThis is seen typically in relationships with
an unequal distribution of power.an unequal distribution of power.
Two kinds of situations can develop:Two kinds of situations can develop:
Mum EffectMum Effect
Rude speechRude speech

74. Fear and awe can be tackled by asking-Fear and awe can be tackled by asking-
““what is the worst that can happen to me,what is the worst that can happen to me,
if I speak out?”if I speak out?”
OrOr
““What do I stand to gain by being frank?”What do I stand to gain by being frank?”

75. Take a Brisk WalkTake a Brisk Walk
Exercise will burn off theExercise will burn off the
excess adrenaline thatexcess adrenaline that
fuels your feelings offuels your feelings of
anxiety.anxiety.
Exercise releasesExercise releases
endorphins, a potentendorphins, a potent
group of natural chemicalsgroup of natural chemicals
in the body that may blockin the body that may block
anxiety and depression.anxiety and depression.

76. Imagine yourself copingImagine yourself coping
Close your eyesClose your eyes
and visualiseand visualise
yourself in anyourself in an
uncomfortableuncomfortable
situationsituation

77. Listen to the Wind ChimeListen to the Wind Chime
There is nothingThere is nothing
quite like thequite like the
sound of wind onsound of wind on
chimes whenchimes when
stress gets to astress gets to a
high pitchhigh pitch

78. Mum EffectMum Effect
The junior may fear aThe junior may fear a
negative response tonegative response to
frank feedback. Thisfrank feedback. This
will lead to inhibitedwill lead to inhibited
communication.communication.

79. Jealousy and EnvyJealousy and Envy
These tendencies emerge almost spontaneouslyThese tendencies emerge almost spontaneously
when one`s hidden insecurities are challenged.when one`s hidden insecurities are challenged.
For example, a friendly chat involving praise ofFor example, a friendly chat involving praise of
someone`s achievements may draw forth barbssomeone`s achievements may draw forth barbs
of resentment from the insecure person.of resentment from the insecure person.
Other such traits include impatience and a lowOther such traits include impatience and a low
threshold of tolerance.threshold of tolerance.

80. Rude SpeechRude Speech
The person vested withThe person vested with
greater power maygreater power may
grant herself greatergrant herself greater
latitude in frankness,latitude in frankness,
sometimes leading tosometimes leading to
rude or tactlessrude or tactless
speech.speech.

81. Learn to de-linkLearn to de-link
personal emotionspersonal emotions
from the demand offrom the demand of
the situationthe situation
Tackling the Run-AwayTackling the Run-Away
FeelingsFeelings

82. VisualizingVisualizing
Visualizing a favorite symbol of stability,Visualizing a favorite symbol of stability,
such as a mountain, the see or a giantsuch as a mountain, the see or a giant
tree also helps.tree also helps.

83. If you cannot say it, write it.If you cannot say it, write it.
If you are so upset that you might not beIf you are so upset that you might not be
able to speak coherently, write a letter toable to speak coherently, write a letter to
the person who has angered you. Youthe person who has angered you. You
may wisely decide not to mail the letter,may wisely decide not to mail the letter,
but you will have emptied your anger.but you will have emptied your anger.

84. Arrest AnxietyArrest Anxiety
Another emotion, one usually generated by innerAnother emotion, one usually generated by inner
rather than outer demons is anxiety.rather than outer demons is anxiety.
You may be experiencing performance anxiety.You may be experiencing performance anxiety.
Others include social anxiety (shyness),Others include social anxiety (shyness),
information anxiety (the fear of looking dumb),information anxiety (the fear of looking dumb),
and panic, which have come of anxiety’s mostand panic, which have come of anxiety’s most
intense symptoms.intense symptoms.

85. Religious And SpiritualReligious And Spiritual
Becoming an active participant in a religious orBecoming an active participant in a religious or
spiritual community can be a very effectivespiritual community can be a very effective
means of helping yourself to achieve a moremeans of helping yourself to achieve a more
philosophical outlook.philosophical outlook.
Remember that you have 90% control over theRemember that you have 90% control over the
kind of life you lead.kind of life you lead.
Don`t let your initial anger or cynical reactionsDon`t let your initial anger or cynical reactions
prevent you from moving on to a more positiveprevent you from moving on to a more positive
focus.focus.

86. Other things that help areOther things that help are
Maintaining a journalMaintaining a journal
Healing and energizingHealing and energizing
practicespractices
A strong desire toA strong desire to
maintain mastery overmaintain mastery over
one`s emotions andone`s emotions and
feelingsfeelings

87. HUMOR AND LAUGHTERHUMOR AND LAUGHTER

88. Humour At WorkplaceHumour At Workplace
Mixing business and pleasure has always beenMixing business and pleasure has always been
regarded unproductive and unprofessional.regarded unproductive and unprofessional.
Humour at workplace enhancesHumour at workplace enhances
-- Positive CommunicationPositive Communication
-- Interpersonal RelationsInterpersonal Relations
-- Stress ReductionStress Reduction
-- Work SatisfactionWork Satisfaction
-- Team Building and Effective LeadershipTeam Building and Effective Leadership

89. Lot of employees complain about their workplaceLot of employees complain about their workplace
atmosphere as being impersonal, insensitive and tooatmosphere as being impersonal, insensitive and too
serious creating stress, work dissatisfaction and negativeserious creating stress, work dissatisfaction and negative
attitude.attitude.
Many workplaces are not health conscious for both theMany workplaces are not health conscious for both the
physical and the mental well-being of their employeesphysical and the mental well-being of their employees
causing extreme work stress and poor morale, internalcausing extreme work stress and poor morale, internal
disharmony and poor productivity.disharmony and poor productivity.
There is a need to transform workplaces into fun,There is a need to transform workplaces into fun,
stimulating and satisfactory places for all employees. Thisstimulating and satisfactory places for all employees. This
will make employees happier, improve their performancewill make employees happier, improve their performance
and attitude beyond expectations.and attitude beyond expectations.

90. Humour or Laughter, is the best medicine, proven byHumour or Laughter, is the best medicine, proven by
both the medical and the psychological professions inboth the medical and the psychological professions in
helping and healing the body and the mind.helping and healing the body and the mind.
The major healing power comes in the changes of theThe major healing power comes in the changes of the
person’s biochemistry in the brain.person’s biochemistry in the brain.
Laughter activates endorphins which de-stress and healLaughter activates endorphins which de-stress and heal
the body and mind.the body and mind.
If laughter heals the unhealthy individuals, itIf laughter heals the unhealthy individuals, it
also does the same for the unwellalso does the same for the unwell
organisationorganisation

91. If I had no sense of humour, I should long ago haveIf I had no sense of humour, I should long ago have
committed suicidecommitted suicide
- M K Gandhi- M K Gandhi
It is my belief, you can’t deal with the most seriousIt is my belief, you can’t deal with the most serious
things in the world unless you understand the mostthings in the world unless you understand the most
amusingamusing
- Sir Winston Churchill- Sir Winston Churchill
There are three things which are real : God, HumanThere are three things which are real : God, Human
Folly, and Laughter.Folly, and Laughter.
- John F Kennedy- John F Kennedy
Humour is the shortest distance between two people.Humour is the shortest distance between two people.
- Victor Borg- Victor Borg

92. Value of HumourValue of Humour
Organisations must be willing to make a shift and transformOrganisations must be willing to make a shift and transform
the organisation culture into a lighter and brighter one.the organisation culture into a lighter and brighter one.
Both the organisation and employees will benefit in theBoth the organisation and employees will benefit in the
following ways.following ways.
A lighter work atmosphere - the sound of laughter helps toA lighter work atmosphere - the sound of laughter helps to
diffuse a heavily stressful environment, while enhancing a relaxeddiffuse a heavily stressful environment, while enhancing a relaxed
mood.mood.
Friendly atmosphere - social bonding at the workplace increasesFriendly atmosphere - social bonding at the workplace increases
team spirit and brings people together in trust and respect.team spirit and brings people together in trust and respect.
Positive work attitude - humour generates fun and happy workPositive work attitude - humour generates fun and happy work
energy to overcome fatigue and stress.energy to overcome fatigue and stress.
Increased work energy - laughter helps to make working fun andIncreased work energy - laughter helps to make working fun and
satisfying.satisfying.

93. Fewer work errors and higher quality control -Fewer work errors and higher quality control -
humour motivates work performance and producthumour motivates work performance and product
quality control.quality control.
Reduced staff turnover and medical leave - high staffReduced staff turnover and medical leave - high staff
turnover and sick leave are related to work distressturnover and sick leave are related to work distress
and personal dissatisfaction. Humour healsand personal dissatisfaction. Humour heals
workplace tensions of all kinds.workplace tensions of all kinds.
Easier work relations - laughing it off is a goodEasier work relations - laughing it off is a good
strategy for dealing with difficult people.strategy for dealing with difficult people.
Enhanced communication at all levels - peopleEnhanced communication at all levels - people
become more approachable, personable,become more approachable, personable,
communicable and loveable.communicable and loveable.

94. Appropriate HumourAppropriate Humour
Laughter in the workplace should be sensitively andLaughter in the workplace should be sensitively and
appropriately enjoyed. Inappropriate humour mayappropriately enjoyed. Inappropriate humour may
do more harm than good.do more harm than good.
Humour Should BeHumour Should Be
Appropriate to the situation and people - who, where andAppropriate to the situation and people - who, where and
what you laugh about should be relevant and entertaining.what you laugh about should be relevant and entertaining.
Tastefully and sensitively done - avoid sexual, racial andTastefully and sensitively done - avoid sexual, racial and
cultural remarkscultural remarks
Timely for the appropriate occasion - it must be relevant andTimely for the appropriate occasion - it must be relevant and
applicable to the situation.applicable to the situation.
Remember, humour is a natural emotional expression in life.Remember, humour is a natural emotional expression in life.
It is healthy for the physical, emotional and spiritualIt is healthy for the physical, emotional and spiritual
enjoyment.enjoyment.

95. The Humour caused at the proper time canThe Humour caused at the proper time can
help break the ‘Panic Cycle’ that so oftenhelp break the ‘Panic Cycle’ that so often
accelerates the patient’s illness or state ofaccelerates the patient’s illness or state of
mind. Laughter can broaden the focus andmind. Laughter can broaden the focus and
diffuse the intensity of negative thoughts,diffuse the intensity of negative thoughts,
thereby aiding the patient’s ability to gainthereby aiding the patient’s ability to gain
controls.controls.

96. ‘‘Work smart and have fun’Work smart and have fun’
now replaces the traditionalnow replaces the traditional
‘‘Work hard’Work hard’
paradigm with good reason.paradigm with good reason.

97. Let Them LaughLet Them Laugh
If your employeesIf your employees
don’t havedon’t have
mirth on theirmirth on their
minds, it’s timeminds, it’s time
to send in theto send in the
clowns.clowns.

98. LaughLaugh
Anger and humor cannot be in the sameAnger and humor cannot be in the same
mind at the same time.mind at the same time.
By actually seeing the humor in a badBy actually seeing the humor in a bad
situation and laughing at yourself, you willsituation and laughing at yourself, you will
force anger and the physiological effectsforce anger and the physiological effects
that go with it, away from your brain andthat go with it, away from your brain and
body.body.

99. Benefits of LaughterBenefits of Laughter
Laughter is a medicine and one way ofLaughter is a medicine and one way of
meditationmeditation
Laughter can be as an individual or in groupLaughter can be as an individual or in group
It is today’s mantra for better healthIt is today’s mantra for better health
Laughter is a universal language that knows noLaughter is a universal language that knows no
boundaries, has no gender bias, does notboundaries, has no gender bias, does not
recognise caste, creed and or colour.recognise caste, creed and or colour.
It is a common link between peopleIt is a common link between people
It has the potential to unite all human beingsIt has the potential to unite all human beings

100. Laughing helps to control many diseasesLaughing helps to control many diseases
viz..viz..
– Blood pressure / Heart ailmentsBlood pressure / Heart ailments
– Peptic ulcersPeptic ulcers
– Allergic disorders / Asthma and BronchitisAllergic disorders / Asthma and Bronchitis
– InsomniaInsomnia
– Nervous breakdownNervous breakdown
– CancerCancer
– Prevent Bacterial infections in the respiratoryPrevent Bacterial infections in the respiratory
tracttract
– Helps in maintaining mental health. It coolsHelps in maintaining mental health. It cools
down the mind and brings mental stabilitydown the mind and brings mental stability

101. -- Exercise the facial muscles, the tongue and throatExercise the facial muscles, the tongue and throat
-- Helps in healthy functioning of thyroid glandHelps in healthy functioning of thyroid gland
-- It reduces the frequency or coughs, colds, throat andIt reduces the frequency or coughs, colds, throat and
chest infectionschest infections
-- It controls migraine, headaches, and pains associatedIt controls migraine, headaches, and pains associated
with arthritis and backachewith arthritis and backache
It is the easiest type of meditation which brings instantIt is the easiest type of meditation which brings instant
relaxationrelaxation
it helps reduce inhibitions, increases, self confidence andit helps reduce inhibitions, increases, self confidence and
develops leadership qualitiesdevelops leadership qualities
It improve inter-personal relationships and henceIt improve inter-personal relationships and hence
performance.performance.
It increases body resistance by stimulating body’s immuneIt increases body resistance by stimulating body’s immune
system.system.

102. Laughter ClubsLaughter Clubs
The ever growing popularity of the laughter club movement isThe ever growing popularity of the laughter club movement is
an indication of the importance of laughter in today’s stress-an indication of the importance of laughter in today’s stress-
ridden world. The members of various laughter clubs haveridden world. The members of various laughter clubs have
become close-knit ‘Laughing Family’.become close-knit ‘Laughing Family’.

103. Laughter TherapyLaughter Therapy
Each laughter therapy session starts with deep breathing andEach laughter therapy session starts with deep breathing and
‘Ho-Ho-Ho’ exercise followed by a variety of stimulated‘Ho-Ho-Ho’ exercise followed by a variety of stimulated
laughter like - hearty laughter, silent laughter, cocktaillaughter like - hearty laughter, silent laughter, cocktail
laughter, arm swinging laughter, one meter laughter andlaughter, arm swinging laughter, one meter laughter and
many others much as Lion laughter, Dancing laughtermany others much as Lion laughter, Dancing laughter
Laugh in a group everyday for 15 - 20 minutes without theLaugh in a group everyday for 15 - 20 minutes without the
help of jokes in a perfect combination of deep breathing,help of jokes in a perfect combination of deep breathing,
stretching and stimulating laughter.stretching and stimulating laughter.
Lion Laughter, derived from a yogic posture, (Lion Posture).Lion Laughter, derived from a yogic posture, (Lion Posture).
In the lion posture, the tongue is fully extruded by openingIn the lion posture, the tongue is fully extruded by opening
the mouth wide open and the hands posed like the paws of athe mouth wide open and the hands posed like the paws of a
lion. The person then roars like a lion. In Dancinglion. The person then roars like a lion. In Dancing
Laughter, people dance in the funniest ways and laugh. ThisLaughter, people dance in the funniest ways and laugh. This
is intended to remove inhibitions.is intended to remove inhibitions.

104. You’ve Got to LaughYou’ve Got to Laugh
It’s no joke: Humour inIt’s no joke: Humour in
the workplace booststhe workplace boosts
teamwork, morale, andteamwork, morale, and
productivity.productivity.
Tenet of workplaceTenet of workplace
humour is to take yourhumour is to take your
responsibilitiesresponsibilities
seriously, but yourselfseriously, but yourself
lightly.lightly.

105. Laughter at the Corporate Level…….Laughter at the Corporate Level…….
Kodak created a humour room at its US facilities. TheKodak created a humour room at its US facilities. The
room contains :room contains :
- A library of joke books, cartoons, videotapes,- A library of joke books, cartoons, videotapes,
and audio tapes.and audio tapes.
- A toy store which stocks stress reducing gadgets- A toy store which stocks stress reducing gadgets
such as a Saddam Hussein punching bag.such as a Saddam Hussein punching bag.
At Sun Microsystems, people are proud to be part of aAt Sun Microsystems, people are proud to be part of a
company that encourages them to have a sense ofcompany that encourages them to have a sense of
humour. They work hard but they also play hard.humour. They work hard but they also play hard.