how to manage stress

1. EK KADAM
FOUNDATION
"Accelerating Youth- Accelerating Nation"
Effective Stress Management

2. Purpose of this programme
• Understand what is Stress
• Understand the causes of stress
• Understand the effects of Stress
• Understand how to overcome
• And live happy and joyful life
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3. Some Facts
• In western world, 75~90 % adults
visiting physician are for stress
related problems.
• Anxiety and depression are the
commonest problem recognized
world wide.
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4. Today, everyone is stressed
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7. Exercise: Stress Test
Confidential 7

8. Exercise – Debate
What is stress?
The word `stress` is defined by
the Oxford Dictionary as "a state
of affair involving demand on
physical or mental energy".

9. Stress sequence
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10. 10

11. Causes
Confidential 11

12. Environment
• Competitive world
• People are in race
• Position/Money is valued over
happiness in life
• Influence from:
• Neighbors
• Friends.
• Social circle.
• TV/Magazines/media…
• Children’s social circle

13. Needs of Family.
• Increasing needs of Family
members.
• Social obligations.
• Children Education.
• Health / Medical support to
family members.
• Improving / Maintaining
Lifestyle.

14. Children
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15. Family Stress
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16. Family stress
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17. Loan approval
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18. Incidences of past.
• Family problems / differences /
complexes.
• Financial problems.
• Legal issues.
• Strong impression of fearful past.
ACTIVITY

19. Fear of future.
• Fear of unknown.
• Insecurity at work place.
• Worries of family members –
Children.
ACTIVITY
“I have a confession, I’m scarred of water

20. Work
• Work pressure.
• Peer Pressure.
• Customer (Internal / external)
• Company culture

21. Stress Due to Work Culture
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22. Boss
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23. Peer Stress
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24. Exercise – Debate
IS EVERYONE EQUALLY IMACTED BY STRESS?
STRESSED SMART
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26. Sources of Stress - Self
• Ambitions.
• Personal goals / targets.
• Tendency / Attitude / Mindset.
• Perception
• Expectations from self / others
• Lack of sensitivity

27. Exercise – Debate
IS STRESS GOOD OR BAD
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28. Stress vs Performance
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29. Stress Vs Performance
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30. EUSTRESS
Eustress or positive stress occurs when your
level of stress is high enough to motivate you to
move into action to get things accomplished.

31. DISTRESS
Distress or negative stress occurs when your
level of stress is either too high or too low and
your body and/or mind begin to respond
negatively to the stressors.

32. Effect of stress
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33. Positive Effect of Stress
• Better focused.
• Energized
• Motivated
• Aware of options
• More creative
• Challenged
• Change agent
• Dynamic
• Assertive
• Result oriented

34. Your Human Performance Curve
• Consider 100% for one who is an
ideal person in X & Y axis
• Now plot a graph for you based
on your levels in both axis wrt the
ideal person
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35. Your improvement plan
Plan for increasing your stress
capacity:
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3.
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5.
6.
Plan for increasing your agility:
1.
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4.
5.
6.

36. How System reacts to Stress
Fight /flight mechanism:
• By Endocrine system
• hormone secretion Adrenaline,
Testosterone
• Increased pupil dilation
• Rapid breathing
• Faster heartbeats
• Higher blood-pressure
• Higher Cholesterol
• Muscle tenseness
• Increased mental alertness

37. General Adaptation Syndrome
Adaptation
• If the source
persists, the body
prepares for long-
term protection,
secreting
hormones to
increase blood
sugar levels.
Exhaust
• In chronic stress
situations,
sufferers enter
the exhaustion
phase: emotional,
physical and
mental resources
suffer heavily
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Alarm
• Temporary and
short term
exposure to
stress resulting
into “Fight or
flight”
mechanism

38. SYMPTOMS OF STRESS
• Physical symptoms
• Mental symptoms
• Behavioural symptoms
• Emotional symptoms

39. PHYSICAL SYMPTOMS
• Sleep pattern changes
• Fatigue
• Digestion changes
• Headaches
• Aches and pains
• Infections
• Indigestion
• Dizziness
• Fainting
• Sweating & trembling
• Tingling hands & feet
• Breathlessness
• Palpitations
• Missed heartbeats

40. MENTAL SYMPTOMS
• Lack of concentration
• Memory lapses
• Difficulty in making decisions
• Confusion
• Disorientation
• Panic attacks

41. BEHAVIOURAL SYMPTOMS
• Appetite changes - too much or too little
• Eating disorders - anorexia, bulimia
• Increased intake of alcohol & other drugs
• Increased smoking
• Restlessness
• Fidgeting
• Nail biting
• Hypochondria

42. EMOTIONAL SYMPTOMS
• Bouts of depression
• Impatience
• Fits of rage
• Tearfulness
• Deterioration of personal
hygiene and appearance

43. STRESS RELATED ILLNESSES
Stress is not the same as ill-health, but has been related to such
illnesses as;
• Cardiovascular disease
• Immune system disease
• Asthma
• Diabetes

44. How stress harms…
• Digestive disorders
• Ulcers
• Skin complaints - psoriasis
• Headaches and migraines
• Depression

45. Reaction to stress
Confidential 45

46. Our Reaction to Stress
• Avoid
• Resist
• Confront / Fight.
• Adapt / surrender.
• Accept and overcome

47. What is your
Stress handling capacity
Confidential 48

48. Do you see them rotating?

49. How fast is the wavy movements?

50. …and how about this/

51. Now read this…
• The pictures above are used to test the level of stress a person can
handle.
• The slower the pictures move, the better your ability of handling
stress.
• Alleged criminals that were tested see them spinning around madly;
• However, senior citizens and kids see them standing still.
• None of these images are animated - they are perfectly static.

52. Enhance Stress handling Capacity
• Self Confidence.
• Confidence in others
• Boss / organization.
• People around you.
• The God.
• Effective communication.
• Take more people in confidence.
• Higher affection amongst the teams.
• Develop social relations amongst colleagues.
• “So What?”

53. Countering Stress
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55. Stress management at glance

56. Stress Management
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57. Effective Work Management
• Delay in works leads to Stress.
• Time management
• Improve the time effectiveness.
• Learn to be quick.
• Use of calendars / reminders / schedules.
• Prioritization.
• Delegation.
• Avoid procrastination.
• Develop habit to finish every task in one go.
ACTIVITY

58. Diet & Lifestyle Management
• Three types of diet:
• Over Spicy – Leads to Restlessness.
• Too much / heavy – Leads to lethargy.
• What is right diet?
• Care for diet that helps control Cholesterol.
• Adequate use of water.
• Lifestyle – Being in harmony with the nature.

59. Nutrition

60. Higher Physical Activity.
• Exercise, Jogging, Gymnastics.
• Swimming.
• Games.

61. Entertainment
• TV.
• Laughter champion.
• Music
• Drama
• Movies

62. Stress free Body.

63. The best job
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64. Stress Management
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65. Music / Laughter / Aroma therapy
• Music has very pleasing effect
on mind.
• Laughter therapy.
• Fragrance also help release
stress.

66. Smart & effective work methods.

67. Yoga
• Stress gets accumulated in body
• Yoga stretches help relieve the
accumulated stress
• Other benefits: happy & focused mind
helping to prevent stress
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68. Pranayam
• Directing the Life Energy in the
body
• Help relieve the stress in the
body / mind by attainment of
higher level of Energy
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69. Meditition
• Meditation is the process of
achieving higher level of
consciousness by taking out the
mind from routine activities
• It helps develop mind in richness in
various skills & abilities.
• Stress reliving is only a byproduct
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70. Stress free Mind & Mindset

71. Express / Share.
• Consultation.
• Discuss.

72. Family life.
•Support from spouse / family members.
•Children.
•Play.

73. Social Interactions
• Picnics.
• Parties.
• Trekking.
• Social activity – sharing other’s pain help forgetting own troubles.

74. Cordial social interactions

75. But beware!! Avoid the below -

76. Action plan for Improvement of work
effectiveness
Confidential 77

77. Meditation – Practical session
Confidential 78

78. Lead New Stress free life!
Any questions?
You all are welcome to join the same.
And

79. Sleep
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80. Counselling
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81. Work
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82. Effective Stress Management
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83. Ideal Job
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85. Team player
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86. Past connection
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