Stress management; Meaning, types, Stressors, Effects, management techniques

1. Management
The Devil within, Kill it before it kills you
Dr. Jagannath. K. Dange
Professor and Chairman
Dept. of P G Studies and Research in
Education
KUVEMPU UNIVERSITY
SHANKARAGHATTA – 577451, INDIA
E-Mail: jkdange@gmail.com
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2. Content
•What is Stress?
•Sources of Stress
•Positive & Negative stress
•Effect of stress
•Identifying stressors
•Stress : Defense mechanism
•Stressbusters
•Relaxation techniques …………………

3. TheStressTrap
At every stage of LIFE, Knowingly or Unknowingly we come
across or are at threat to stress: CHILDHOOD TO OLD AGE
 Educational
 Family
 Parental
 Emotional (Relations)
 Occupational (Job related)
 Financial
 Old age

4. What isStress
 Any interference that disturbs a person’s physical, mental or
emotional well being.
 Stress is a physical, mental or emotional state present in the
person which bring mood swing eitherway.
 Generates when feelings influenced by:
Environmental, Psychological or Social factors
 Uniquely perceived by Individual
 Intensified in response to change of environment or threat
occurs (internally or externally)

5. Stress is a feeling of emotional or physical tension.
It can come from any event or thought that makes you feel
frustrated, angry, or nervous. (ಹತಾಶೆ, ಕೆ ೋಪ,ಮಾನಸಿಕಓತ್ತಡ)
Stress is your body's reaction to a challenge or demand.
Stress hormones
Hormones, including Cortisol and Norepinephrine, that are released
by the body during a fight-or-flight response.
Stressor : Any event or stimulus that causes stress.

6. Sources of Stress
• Some stress is of high frequency in nature where as some are of low
frequency.
• Some high frequency stresses like the hassles of daily life are less severe than
the low frequency stress like sudden work load in the workplace, support in
social life (Delongis,Folkman & Lazarus 1988 Kenner et at, 1981 and
Lazarus et al, 1985).
• In this context it can be stated that stress is always with the human being and
it comes from every setup of human life, maybe from marital life, daily
hassles of family life, dissatisfaction in marital life, low economy
performance, job dissatisfaction, disturbed love affairs etc.
• One thing cannot be disregarded that the sources of stress vary from person
to person.

7. Personality and Stress
With regard to individual differences, the coping ability and the perception of
stress is different from person to person.
Scheier and Carver (1988) from their study proposed that pessimistic people are
more stress resistant than the optimistic people.
In another study Scheier and Carver (1992) stated that pessimistic people used
various tactics to cope with their stress. But optimistic are less able in this
context.
In comparison with male and female, females are less capable to cope with
their stress and perceive stress easily than males (Ptacek, Smith & Dodge,
1994, p- 502).

8. Some stress is beneficial,
• Prolonged or intense stress can be associated with a variety of negative
physical and psychological outcomes.
• whereas moderate amounts of stress helps to focus our attention.
• Excessive stress leads to diminished attention, concentration, decision-
making, and short-term memory.
• High stress can also lead to a variety of emotional disturbances, including
irritability, depression, and anxiety disorders that can have negative health
outcomes
Research indicates that individuals experiencing high stress are more likely to
engage in excessive alcohol consumption and increased use of drugs and
tobacco products. Ironically, alcohol increases cortisol levels.

9. As your body perceives stress,
your adrenal glands make and
release the hormone cortisol into
your bloodstream.
Often called the “stress
hormone,” cortisol causes an
increase in your heart rate and
blood pressure.
It's your natural “flight or fight”
response that has kept humans
alive for thousands of years.

11. Global level around 8L suicides out of which 2.3 L in India 28.7%
Suicides& causes
Contributing Factors Percentage (%)
Family problems 32.4
Illness 17.1
Drug abuse/alcohol addiction 5.6
Marriage related issues 5.5
Love affairs 4.5
Bankruptcy or indebtedness 4.2
Failure in examination 2.0
Unemployment 2.0
Professional/career problem 1.2
Property dispute 1.1
Death of dear person 0.9
Poverty 0.8
Other causes 11.1
Causes not known 10.3

12. World Happiness Report2020
• India ranks
144 in World
Happiness Index
out of 156
countries :
• The World
Happiness
Report 2020.
1. Finland
2. Denmark
3. Switzerland
4. Iceland
5. Norway
6. Netherlands
7. Sweden
8. New Zealand
9. Austria
10.Luxembourg
11.Canada
12.Australia
13.United Kingdom
14.Israel
15.Costa Rica
16.Ireland
17.Germany
18.United States
19.Czech Republic
20.Belgium
List of top 20 World’s happiest countries of
2020:

13. Survey by Manipal Cigna Health
Insurance
• 82% in general : work, health, and finance-related issues.
• 89% (In job age group 35-49 years) : work related stress
• 64% (in Job above 50+) career related stress – positions related
• 84% (working) : family issues, health concerns and personal
finance.
• 70% (non-working) also suffer from stress.
• 84% men & 79% women : single, married, working mothers : Major
issues personal finance,
• 74% (working) are stressed : poor work performance, low morale,
possible resignation/ fire

14. Feelings
Irritation
Anger
Stress
Depression

16. 1. Alarm Stage: The Alarm stage marks the first contact with the stressor.
The individual’s nervous system immediately sends an emergency signal to brain.
Stress leads to increased adrenaline to the blood stream. This in turn causes breathing to speed
up. Adrenaline activates the “fight or flight response,” which is the body’s initial response to
stress.
2. Resistance Stage: Resistance stage occurs when one is unable to successfully deal with a
stressor during the alarm stage body adapts to the presence of the stressor. Since the body is
still fighting the stressor, the individual may become irritable, tired, and less capable to
handle the demanding situations. Resistance is a form of adjustment that lasts until the
stressor stops.
3. Exhaustion Stage: Exhaustion stage comes when the body can no longer keep up with the
demands of the stressor.
When stress continues beyond the second stage and you do not adhere to remedial measures,
the final stress stage of exhaustion settles in. The individuals at this stage are totally tired and
drained out of all energy.

17. STRESS - The ENDLESS Journey
No Interview Job yes, Promotion, Job – promotion,
Interview Call -yes, But no yes, yes – but same
call ? but no job promotion but with routine boring
transfer work
No vehicle Vehicle, Vehicle, yes, Vehicle, Better is Public
? Yes - -but only yes, transport or share
but only 2 Maruti -but lot of taxi???
wheeler small car M&R, High
cost of fuel

18. Lifesituations& response/ reactions
Possible response to any
critical situation:
• Fight or Flight
Fight: Face the challenge /
Struggle /Compete / Commit /
Rebel
Flight: Run away / Call off /
Give up / Surrender / Forgive/
Compromise

19. FactorsbehindStress: Stressors
 Death in Family / Knownpeople
 Marriage / Divorce / Loss of partner
 Physical abuse
 Things do not work as expected
 Debts / Money recovery
 Exam / Interviews
 Promotion / Demotion
 Relationships – issues
 Sudden GOOD / BAD news

20.  FEAR / Phobias
 ANGER
 Somebody hurts you
 People isolate you
 Disobedience
 New Environment
 Job / School transfers
 Loss of property / Job
 Excessive work pressure / Less sleep
FactorsbehindStress: Stressors

22. Effects ofstress
Certain
 Physical
 Mental
 Emotional
 Response or reactions to
 Normal or Extraordinary
 Events or Situation that generates:
 Positive Stress (Eustress) – Positive Stress / Helpful
 Negative Stress (Distress) – Negative Stress / Hinder

23. Eustress& Stress
Eustress - Positive effect :
• Inspires, helps in development of a person.
• Motivational, Develops competitive attitude
• Encouragement and up gradation
 Stress - Negative effect:
• It demotivates & hinders development
• Isolates / Lack of interest
• Discouragement and degradation

24. Stagesof Stress& OptimalPerformance

25. Positive Negative
• Excitement
• Awareness
• Desire to learn
• Competing attitude
• Accomplishment
• Strong Mental &
Physical health
• Confidence boost
• Extrovert
• Irritation
• Anger
• Rejection
• Dullness
• Mental & physical illness
• Mistrust
• Introvert
• Depression

26. Body
Sweating
Sleep issues
Muscle stiffness
Fatigue
BP
Weakness
Itching
Appetite issues
Mind
Worry
Fear
Indecisiveness
Negativity
Memory loss
Panic
Distress
Emotions
Loss of-
Confidence
Irritation
Loneliness
Anger
Apathy-ನಿರಾಸಕ್ತತ
Behavior
Abuse
Violent
Self-harm
Isolation
Addiction
Adverseeffects

28. StayAlert –StayAway–StaySafe
• Be careful and always look for / identify the
“Stressors” which can cause stress
• Any time
• Anywhere
• At any Age
• In any Action / Matter

29. Stress: Defensemechanism
• Understand your capacity & limitations – Be within.
• Forecast / Predict situation
• Learn to say “NO”
• Avoid unproductive arguments / conflicts
• Maintain your physical and mental health on TOP priority
• Maintain your stress diary

30. • Manage your time (TO DO List)
• Avoid procrastination….(later on)
• Be Proactive - Plan activities well in advance
• Avoid to compete – Don’t stretch beyond capacity
• Be aware of your emotions : Share with close ones
Joy – Grief - Anger - Love – Fear – Failure
• Cooling technique …(Reverse count)
Stress: Defense mechanism
To Do
1.
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31. Stressbusters
Be with Nature
Grow Plants
Pursue any Art Form
Dance
Music Therapy
Spend time with Animals
Pick a Sport

32. Relaxationtechniques
Relaxation Massage
Consult a Counsellor
Laughter Club
Deep Breathing
Meditate

35. Wishyouall – Bestof the besttime ahead..
Stay
•Confident
• Healthy
• Stress
Free
Stress

36. Dr. Jagannath K. Dange
Department of Education
Kuvempu University
drjkdange@gmail.com
http://jkdange.blogspot.com