Stress is the body's normal reaction to events that upset its balance. The document outlines various symptoms of stress and causes of stress both external like major life changes and internal like pessimism. Chronic stress can lead to serious health issues. The document recommends managing stress through techniques like starting a stress journal, avoiding or altering stressors when possible, adapting one's perspective of stressors, accepting things that can't be controlled, and engaging in relaxing activities.

1. STRESS & SEVERAL MANAGERIAL TECHNIQUE TO
HANDLE IT IN OUR CORPORATE & PERSONAL LIFE
PRESENTED BY
SRIKANTA SARKAR

2. WHAT IS STRESS ????
Stress is a normal physical response to events that make you feel
threatened or upset your balance in some way. When you sense danger
– whether it’s real or imagined – the body's defenses kick into high gear
in a rapid, automatic process known as the “fight-or-flight” reaction, or
the stress response.

3. STRESS WARNING SIGNS
AND SYMPTOMS
These are of four types :
1. Cognitive symptoms
2. Emotional Symptoms
3. Physical Symptoms
4. Behavioral Symptoms

4. COGNITIVE SYMPTOMS EMOTIONAL SYMPTOMS
•Memory problems
•Inability to concentrate
•Poor judgment
•Seeing only the negative
•Moodiness
•Sense of loneliness and isolation
•General unhappiness
•Irritability or short temper
PHYSICAL SYMPTOMS BEHAVIORAL SYMPTOMS
•Diarrhea or constipation
•Chest pain
•Rapid heartbeat
•Loss of sex drive
•Eating more or less
•Sleeping too much or too little
•Isolating yourself from others
•Using alcohol, cigarettes,
or drugs to relax

5. CAUSES OF STRESS
The situations and pressures that cause stress are known as stressors.
Common external causes of stress Common internal causes of stress
Major life changes
Relationship difficulties
Financial problems
Children and family
Being too busy
Pessimism
Lack of assertiveness
Perfectionism
Unrealistic expectations
Inability to accept uncertainty

6. EFFECTS OF CHRONIC STRESS
Long-term exposure to stress can lead to serious
health problems , including . . . .
Pain of any kind
Heart disease
Digestive problems
Sleep problems
Depression
Obesity
Skin conditions, such as eczema

7. HOW TO MANAGE STRESS
You may feel like the stress in your life is out of your
control, but you can always control the way you
respond. Managing stress is all about taking charge
of your thoughts, your emotions, your
schedule, your environment, and the way you deal
with problems.

8. START A STRESS JOURNAL
A stress journal can help us identify the regular stressors in our life and the way we deal
with them. Each time we feel stressed, keep track of it in our journal.
What caused your stress (make a guess if you’re unsure)
How you felt, both physically and emotionally
How you acted in response
What you did to make yourself feel better
Unfortunately, many people cope with stress in ways that compound the problem.
UNHEALTHY WAYS OF COPING WITH STRESS
oSmoking
oDrinking too much
oZoning out for hours in front of the TV or computer
oWithdrawing from friends, family, and activities
oUsing pills or drugs to relax
oSleeping too much
oAngry outburst & physical violence

9. LEARNING HEALTHIER WAYS
TO MANAGE STRESS
The Four A’s
Change the situation:
1. Avoid the stressor
2. Alter the stressor
Change your reaction:
1. Adapt to the stressor
2. Accept the stressor

10. AVOID THE STRESSOR
Learn how to say “no” – Know your limits and stick to them. Whether in your personal
or professional life, refuse to accept added responsibilities when you’re close to reaching them.
Avoid people who stress you out – If someone consistently causes stress in your life and you
can’t turn the relationship around, limit the amount of time you spend with that person or end
the relationship entirely.
Pare down your to-do list – Analyze your schedule, responsibilities, and daily tasks.
If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.”
Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.

11. ALTER THE STRESSOR
Express your feelings instead of bottling them up. If something or someone is bothering you,
communicate your concerns in an open and respectful way. If you don’t voice your feelings,
resentment will build and the situation will likely remain the same.
Be willing to compromise. When you ask someone to change their behavior, be willing to do
the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a
happy middle ground.

12. ADAPT TO THE STRESSOR
Reframe problems. Try to view stressful situations from a more positive perspective. Rather
than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to
your favorite radio station, or enjoy some alone time.
Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting
yourself up for failure by demanding perfection. Set reasonable standards for yourself and
others, and learn to be okay with “good enough.”

13. ACCEPT THE STRESSOR
Don’t try to control the uncontrollable. Many things in life are beyond our control,
particularly the behavior of other people. Rather than stressing out over them,
focus on the things you can control such as the way you choose to react to problems.
Learn to forgive. Accept the fact that we live in an imperfect world and that people make
mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving
and moving on.

14. Moreover, you should make more time for fun and relax .
HEALTHY WAYS TO RELAX AND RECHARGE
Go for a walk.
Call a good friend.
Light scented candles.
Play with a pet.
Curl up with a good book.
Listen to music.
Watch a comedy.