Stress Management

How to Reduce, Prevent, and Cope with Stress

It may seem that theres nothing you can do about stress. The bills wont stop coming, there will never be more hours in the day, and your career and family responsibilities will always be demanding. But you have more control than you might think. In fact, the simple realization that youre in control of your life is the foundation of stress management. Managing stress is all about taking charge of your thoughts, emotions, schedule, and the way you deal with problems

In This Article:

Identify sources of stress !ook at how you cope with stress "void unnecessary stress "lter the situation "dapt to the stressor "ccept the things you cant change Make time for fun and rela#ation "dopt a healthy lifestyle

Identif the sources of stress in our life

$tress management starts with identifying the sources of stress in your life. This isnt as easy as it sounds. %our true sources of stress arent always obvious, and its all too easy to overlook your own stress&inducing thoughts, feelings, and behaviors. $ure, you may know that youre

constantly worried about work deadlines. But maybe its your procrastination, rather than the actual 'ob demands, that leads to deadline stress. To identify your true sources of stress, look closely at your habits, attitude, and e#cuses

(o you e#plain away stress as temporary )*I 'ust have a million things going on right now+, even though you cant remember the last time you took a breather(o you define stress as an integral part of your work or home life )*Things are always crazy around here+, or as a part of your personality )*I have a lot of nervous energy, thats all+,. (o you blame your stress on other people or outside events, or view it as entirely normal and une#ceptional-

.ntil you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.

Start a Stress !ournal

" stress 'ournal can help you identify the regular stressors in your life and the way you deal with them. /ach time you feel stressed, keep track of it in your 'ournal. "s you keep a daily log, you will begin to see patterns and common themes. 0rite down

0hat caused your stress )make a guess if youre unsure, 1ow you felt, both physically and emotionally 1ow you acted in response 0hat you did to make yourself feel better

"oo# at how ou currentl cope with stress

Think about the ways you currently manage and cope with stress in your life. %our stress 'ournal can help you identify them. "re your coping strategies healthy or unhealthy, helpful or unproductive- .nfortunately, many people cope with stress in ways that compound the problem.

$nhealth wa s of coping with stress

These coping strategies may temporarily reduce stress, but they cause more damage in the long run

$moking (rinking too much 2vereating or undereating

.sing pills or drugs to rela# $leeping too much 3rocrastinating

4oning out for hours in front of the T5 or computer 0ithdrawing from friends, family, and activities

6illing up every minute of the day to avoid facing problems Taking out your stress on others )lashing out, angry outbursts, physical violence,

"earning healthier wa s to manage stress

If your methods of coping with stress arent contributing to your greater emotional and physical health, its time to find healthier ones. There are many healthy ways to manage and cope with stress, but they all re7uire change. %ou can either change the situation or change your reaction. 0hen deciding which option to choose, its helpful to think of the four "s avoid, alter, adapt, or accept. $ince everyone has a uni7ue response to stress, there is no *one size fits all+ solution to managing it. 8o single method works for everyone or in every situation, so e#periment with different techni7ues and strategies. 6ocus on what makes you feel calm and in control.

%ealing with Stressful Situations: The &our A's

Change the situation:

Change our reaction:

"void the stressor "lter the stressor

"dapt to the stressor "ccept the stressor

Stress management strateg (): Avoid unnecessar stress

8ot all stress can be avoided, and its not healthy to avoid a situation that needs to be addressed. %ou may be surprised, however, by the number of stressors in your life that you can eliminate.

"earn how to sa *no+ 9 :now your limits and stick to them. 0hether in your personal or professional life, refuse to accept added responsibilities when youre close to reaching them. Taking on more than you can handle is a surefire recipe for stress. Avoid people who stress ou out 9 If someone consistently causes stress in your life and you cant turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely. Ta#e control of our environment 9 If the evening news makes you an#ious, turn the T5 off. If traffics got you tense, take a longer but less&traveled route. If going to the market is an unpleasant chore, do your grocery shopping online. Avoid hot,-utton topics 9 If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same sub'ect with the same people, stop bringing it up or e#cuse yourself when its the topic of discussion.

Pare down our to,do list 9 "nalyze your schedule, responsibilities, and daily tasks. If youve got too much on your plate, distinguish between the *shoulds+ and the *musts.+ (rop tasks that arent truly necessary to the bottom of the list or eliminate them entirely.

Stress management strateg (.: Alter the situation

If you cant avoid a stressful situation, try to alter it. 6igure out what you can do to change things so the problem doesnt present itself in the future. 2ften, this involves changing the way you communicate and operate in your daily life.

/0press our feelings instead of -ottling them up1 If something or someone is bothering you, communicate your concerns in an open and respectful way. If you dont voice your feelings, resentment will build and the situation will likely remain the same. 2e willing to compromise1 0hen you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, youll have a good chance of finding a happy middle ground. 2e more assertive1 (ont take a backseat in your own life. (eal with problems head on, doing your best to anticipate and prevent them. If youve got an e#am to study for and your chatty roommate 'ust got home, say up front that you only have five minutes to talk. Manage our time -etter1 3oor time management can cause a lot of stress. 0hen youre stretched too thin and running behind, its hard to stay calm and focused. But if you plan ahead and make sure you dont overe#tend yourself, you can alter the amount of stress youre under.

Stress management strateg (3: Adapt to the stressor

If you cant change the stressor, change yourself. %ou can adapt to stressful situations and regain your sense of control by changing your e#pectations and attitude.

Reframe pro-lems1 Try to view stressful situations from a more positive perspective. ;ather than fuming about a traffic 'am, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or en'oy some alone time. "oo# at the -ig picture1 Take perspective of the stressful situation. "sk yourself how important it will be in the long run. 0ill it matter in a month- " year- Is it really worth getting upset over- If the answer is no, focus your time and energy elsewhere. Ad4ust our standards1 3erfectionism is a ma'or source of avoidable stress. $top setting yourself up for failure by demanding perfection. $et reasonable standards for yourself and others, and learn to be okay with *good enough.+ &ocus on the positive1 0hen stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive 7ualities and gifts. This simple strategy can help you keep things in perspective.

Ad4usting 5our Attitude

1ow you think can have a profound effect on your emotional and physical well&being. /ach time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension&filled situation. If you see good things about yourself, you are more likely to feel good< the reverse is also true. /liminate words such as =always,= =never,= =should,= and =must.= These are telltale marks of self&defeating thoughts.

Stress management strateg (6: Accept the things ou can't change

$ome sources of stress are unavoidable. %ou cant prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. "cceptance may be difficult, but in the long run, its easier than railing against a situation you cant change.

%on't tr to control the uncontrolla-le1 Many things in life are beyond our control> particularly the behavior of other people. ;ather than stressing out over them, focus on the things you can control such as the way you choose to react to problems. "oo# for the upside1 "s the saying goes, *0hat doesnt kill us makes us stronger.+ 0hen facing ma'or challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes. Share our feelings1 Talk to a trusted friend or make an appointment with a therapist. /#pressing what youre going through can be very cathartic, even if theres nothing you can do to alter the stressful situation. "earn to forgive1 "ccept the fact that we live in an imperfect world and that people make mistakes. !et go of anger and resentments. 6ree yourself from negative energy by forgiving and moving on.

Stress management strateg (7: Ma#e time for fun and rela0ation
Beyond a take&charge approach and a positive attitude, you can reduce stress in your life by nurturing yourself. If you regularly make time for fun and rela#ation, youll be in a better place to handle lifes stressors when they inevitably come.

Health wa s to rela0 and recharge

?o for a walk. $pend time in nature.

$avor a warm cup of coffee or tea. 3lay with a pet.

@all a good friend. $weat out tension with a good workout. 0rite in your 'ournal. Take a long bath. !ight scented candles.

0ork in your garden. ?et a massage. @url up with a good book. !isten to music. 0atch a comedy.

(ont get so caught up in the hustle and bustle of life that you forget to take care of your own needs. 8urturing yourself is a necessity, not a lu#ury.

Set aside rela0ation time1 Include rest and rela#ation in your daily schedule. (ont allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries. Connect with others1 $pend time with positive people who enhance your life. " strong support system will buffer you from the negative effects of stress. %o something ou en4o ever da 1 Make time for leisure activities that bring you 'oy, whether it be stargazing, playing the piano, or working on your bike. 8eep our sense of humor1 This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.

Stress management strateg (9: Adopt a health lifest le

%ou can increase your resistance to stress by strengthening your physical health.

/0ercise regularl 1 3hysical activity plays a key role in reducing and preventing the effects of stress. Make time for at least AB minutes of e#ercise, three times per week. 8othing beats aerobic e#ercise for releasing pent&up stress and tension. /at a health diet1 0ell&nourished bodies are better prepared to cope with stress, so be mindful of what you eat. $tart your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day. Reduce caffeine and sugar1 The temporary =highs= caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, youll feel more rela#ed and youll sleep better. Avoid alcohol, cigarettes, and drugs1 $elf&medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. (ont avoid or mask the issue at hand< deal with problems head on and with a clear mind. :et enough sleep1 "de7uate sleep fuels your mind, as well as your body. 6eeling tired will increase your stress because it may cause you to think irrationally.

Stress management
6rom 0ikipedia, the free encyclopedia Cump to navigation, search =$tress relief= redirects here. 6or the episode of The 2ffice )..$.,, see $tress ;elief. Stress management refers to the wide spectrum of techni7ues and psychotherapies aimed at controlling a personDs levels of stress, especially chronic stress, usually for the purpose of improving everyday functioning. In this conte#t, the term DstressD refers only to a stress with significant negative conse7uences, or distress in the terminology advocated by 1ans $elye, rather than what he calls eustress, a stress whose conse7uences are helpful or otherwise positive. $tress produces numerous symptoms which vary according to persons, situations, and severity. These can include physical health decline as well as depression. The process of stress management is named as one of the keys to a happy and successful life in modern society.EFG "lthough life provides numerous demands that can prove difficult to handle, stress management provides a number of ways to manage an#iety and maintain overall well&being. (espite stress often being thought of as a sub'ective e#perience, levels of stress are readily measureable using various physiological tests, similar to those used in polygraphs. Many practical stress management techni7ues are available, some for use by health practitioners and others for self&help, which may help an individual to reduce stress, provide positive feelings of being in control of oneDs life and promote general well&being. The effectiveness of the different stress management techni7ues can be difficult to assess, as few of them have received significant attention from researchers. @onse7uently, the amount and 7uality of evidence for the various techni7ues varies widely. $ome are accepted as effective treatments for use in psychotherapy, whilst others with less evidence favouring them are considered alternative therapies. Many professional organisations e#ist to promote and provide training in conventional or alternative therapies. There are several models of stress management, each with distinctive e#planations of mechanisms for controlling stress. Much more research is necessary to provide a better understanding of which mechanisms actually operate and are effective in practice.

Contents

F 1istorical foundations H Models A Transactional model

A.F 1ealth realizationIinnate health model

J Techni7ues
o o o

J.F $tress prevention K resilience J.H Measuring stress J.A /ffectiveness

L Types of stress
o o

L.F "cute stress L.H @hronic stress

M $tress in the workplace

o

M.F Medical /nvironment $tress

N $tress Management 3rograms in 0orkplace O $ee also P ;eferences FB /#ternal links

Historical foundations
0alter @annon and 1ans $elye used animal studies to establish the earliest scientific basis for the study of stress. They measured the physiological responses of animals to e#ternal pressures, such as heat and cold, prolonged restraint, and surgical procedures, then e#trapolated from these studies to human beings.EHGEAG $ubse7uent studies of stress in humans by ;ichard ;ahe and others established the view that stress is caused by distinct, measureable life stressors, and further, that these life stressors can be ranked by the median degree of stress they produce )leading to the 1olmes and ;ahe $tress $cale,. Thus, stress was traditionally conceptualized to be a result of e#ternal insults beyond the control of those e#periencing the stress. More recently, however, it has been argued that e#ternal circumstances do not have any intrinsic capacity to produce stress, but instead their effect is mediated by the individualDs perceptions, capacities, and understanding.

Models
This section is empt 1 %ou can help by adding to it. (August 2013)

Transactional model

;ichard !azarus and $usan 6olkman suggested in FPOJ that stress can be thought of as resulting from an *imbalance between demands and resources+ or as occurring when *pressure e#ceeds oneDs perceived ability to cope+. $tress management was developed and premised on the idea that stress is not a direct response to a stressor but rather oneDs resources and ability to cope mediate the stress response and are amenable to change, thus allowing stress to be controllable.EJG "mong the many stressors mentioned by employees, these are the most common

The way employees are treated by their bossesIsupervisors or company !ack of 'ob security @ompany policies @oworkers who donDt do their fair share .nclear e#pectations 3oor communication 8ot enough control over assignments Inade7uate pay or benefits .rgent deadlines Too much work !ong 1ours .ncomfortable physical conditions ;elationship conflicts @oworkers making careless mistakes (ealing with rude customers !ack of cooperation 1ow the company treats coworkersELG

In order to develop an effective stress management programme it is first necessary to identify the factors that are central to a person controlling hisIher stress, and to identify the intervention methods which effectively target these factors. !azarus and 6olkmanDs interpretation of stress focuses on the transaction between people and their e#ternal environment )known as the Transactional Model,. The model contends that stress may not be a stressor if the person does not perceive the stressor as a threat but rather as positive or even challenging. "lso, if the person possesses or can use ade7uate coping skills, then stress may not actually be a result or develop because of the stressor. The model proposes that people can be taught to manage their stress and

cope with their stressors. They may learn to change their perspective of the stressor and provide them with the ability and confidence to improve their lives and handle all of types of stressors.

Health reali;ation<innate health model

The health realizationIinnate health model of stress is also founded on the idea that stress does not necessarily follow the presence of a potential stressor. Instead of focusing on the individualDs appraisal of so&called stressors in relation to his or her own coping skills )as the transactional model does,, the health realization model focuses on the nature of thought, stating that it is ultimately a personDs thought processes that determine the response to potentially stressful e#ternal circumstances. In this model, stress results from appraising oneself and oneDs circumstances through a mental filter of insecurity and negativity, whereas a feeling of well& being results from approaching the world with a =7uiet mind=.EMGENG This model proposes that helping stressed individuals understand the nature of thought> especially providing them with the ability to recognize when they are in the grip of insecure thinking, disengage from it, and access natural positive feelings>will reduce their stress.

Techni=ues
1igh demand levels load the person with e#tra effort and work. " new time schedule is worked up, and until the period of abnormally high, personal demand has passed, the normal fre7uency and duration of former schedules is limited. Many techni7ues cope with the stresses life brings. $ome of the following ways induce a lower than usual stress level, temporarily, to compensate the biological tissues involved< others face the stressor at a higher level of abstraction

"utogenic training $ocial activity @ognitive therapy @onflict resolution @ranial ;elease Techni7ue /#ercise ?etting a hobby Meditation Mindfulness )psychology, (eep breathing %oga 8idra

8ootropics ;eading novels 3rayer ;ela#ation techni7ues "rtistic e#pression 6ractional rela#ation 3rogressive rela#ation $pas $omatics training $pending time in nature $tress balls 8atural medicine @linically validated alternative treatments Time management 3lanning and decision making !istening to certain types of rela#ing musicEOG $pending 7uality time with pets

Techni7ues of stress management will vary according to the philosophical paradigm.EPG EFBG

Stress prevention > resilience

"lthough many techni7ues have traditionally been developed to deal with the conse7uences of stress considerable research has also been conducted on the prevention of stress, a sub'ect closely related to psychological resilience&building. " number of self&help approaches to stress& prevention and resilience&building have been developed, drawing mainly on the theory and practice of cognitive&behavioural therapy.EFFG

Measuring stress
!evels of stress can be measured. 2ne way is through the use of psychological testing the 1olmes and ;ahe $tress $cale is used to rate stressful life events, while the ("$$ contains a scale for stress based on self&report items. @hanges in blood pressure and galvanic skin response can also be measured to test stress levels, and changes in stress levels. " digital thermometer can

be used to evaluate changes in skin temperature, which can indicate activation of the fight&or& flight response drawing blood away from the e#tremities. @ortisol is the main hormone released during a stress response and measuring cortisol from hair will give a MB&PB baseline stress level of an individual. This method of measuring stress is currently the most popular method in the clinic.

/ffectiveness
$tress management has physiological and immune benefits.EFHG 3ositive outcomes are observed using a combination of non&drug interventions EFAG

treatment of anger or hostility, autogenic training talking therapy )around relationship or e#istential issues, biofeedback cognitive therapy for an#iety or clinical depression

T pes of stress
Acute stress
"cute stress is the most common form of stress among humans worldwide. "cute stress deals with the pressures of the near future or dealing with the very recent past. This type of stress is often misinterpreted for being a negative connotation. 0hile this is the case in some circumstances, it is also a good thing to have some acute stress in life. ;unning or any other form of e#ercise is considered an acute stressor. $ome e#citing or e#hilarating e#periences such as riding a roller coaster is an acute stress but is usually very fun. "cute stress is a short term stress and in result, does not have enough time to do the damage that long term stress causes.EFJG

Chronic stress
@hronic stress is the e#act opposite of acute stress. It has a wearing effect on people that can become a very serious health risk if it continues over a long period of time. @hronic stress can lead to memory loss, damage spacial recognition and produce a decreased drive of eating. The severity varies from person to person and also se# difference can be an underlying factor. 0omen are able to take longer durations of stress than men without showing the same maladaptive changes. Men can deal with shorter stress duration better than women can but once males hit a certain threshold, the chances of them developing mental issues increases drastically.
EFLG

Stress in the wor#place

.nconventional solution to workplace stress. $tress in the workplace is a commonality throughout the world in every business. Managing that stress becomes vital in order to keep up 'ob performance as well as relationship with co&workers and employers. 6or some workers, changing the work environment relieves work stress. Making the environment less competitive between employees decreases some amounts of stress. 1owever, each person is different and some people like the pressure to perform better. $alary can be an important concern of employees. $alary can affect the way people work because they can aim for promotion and in result, a higher salary. This can lead to chronic stress.Ecitation
neededG

@ultural differences have also shown to have some ma'or effects on stress coping problems. /astern "sian employees may deal with certain work situations differently than a 0estern 8orth "merican employee would.Ecitation neededG In order to manage stress in the workplace, employers can provide stress managing programs such as therapy, communication programs, and a more fle#ible work schedule.EFMG

Medical /nvironment Stress

" study was done on the stress levels in general practitioners and hospital consultants in FPPJ. 2ver LBB medical employees participated in this study done by (r. ;.3 @aplan. These results showed that JNQ of the workers scored high on their 7uestionnaire for high levels of stress. HNQ of the general practitioners even scored to be very depressed. These numbers came to a surprise to (r. @aplan and it showed how alarming the large number of medical workers become stressed out because of their 'obs. Managers stress levels were not as high as the actual practitioners themselves. "n eye opening statistic showed that nearly LJQ of workers suffered from an#iety while being in the hospital. "lthough this was a small sample size for hospitals around the world, @aplan feels this trend is probably fairly accurate across the ma'ority of hospitals.EFNG

Stress Management Programs in ?or#place

Many businesses today have began to use $tress Management 3rograms for employees who are having trouble adapting to stress at the workplace or at home. Many people have spill over stress from home into their working environment. There are a couple of ways businesses today try to alleviate stress on their employees. 2ne way is individual intervention. This starts off by monitoring the stressors in the individual. "fter monitoring what causes the stress, ne#t is attacking that stressor and trying to figure out ways to alleviate them in any way. (eveloping social support is vital in individual intervention, being with others to help you cope has proven to be a very effective way to avoid stress. "voiding the stressors all together is the best possible way to get rid of stress but that is very difficult to do in the workplace. @hanging behavioral patterns, may in turn, help reduce some of the stress that is put on at work as well. /mployee "ssistance 3rograms can include in&house counseling programs on managing stress. /valuative research has been conducted on /"3s that teach individual stress control and inoculation techni7ues such as rela#ation, biofeedback, and cognitive restructuring. $tudies show that these programs can reduce the level of physiological arousal associated with high stress. 3articipants who master behavioral and cognitive stress&relief techni7ues report less tension, fewer sleep disturbances, and an improved ability to cope with workplace stressors.EFOG "nother way of reducing stress at work is by simply changing the workload for an employee. $ome may be too overwhelmed that they have so much work to get done, or some also may have such little work that they are not sure what to do with themselves at work. Improving communications between employees also sounds like a simple approach, but it is very effective for helping reduce stress. $ometimes making the employee feel like they are a bigger part of the company, such as giving them a voice in bigger situations shows that you trust them and value their opinion. 1aving all the employees mesh well together is a very underlying factor which can take away much of workplace stress. If employees fit well together and feed off of each other, the chances of lots of stress is very minimal. !astly, changing the physical 7ualities of the workplace may reduce stress. @hanging simple things such as the lighting, air temperature, odor, and up to date technology. Intervention is broken down into three steps 3rimary, $econdary, Tertiary. 3rimary deals with eliminating the stressors all together. $econdary deals with detecting stress and figuring out ways to cope with it and improving stress management skills. 6Inally, tertiary deals with recovery and rehabbing the stress all together. These three steps are usually the most effective way to deal with stress not 'ust in the workplace, but overall.EFPG

%efinition: $tress is the bodyDs reaction to a change that re7uires a physical, mental or emotional ad'ustment or response. $tress can come from any situation or thought that makes you feel frustrated, angry, nervous, or an#ious.

?hat is Stress@ Meaning, %efinition and Causes of Stress

?hat is Stress@ Meaning

$tress is a general term applied to various mental and physiological pressures e#perienced by people feel in their lives.

%efinition of Stress

Stress may be defined as =a state of psychological and I or physiological imbalance resulting from the disparity between situational demand and the individualDs ability and I or motivation to meet those demands.= %r1 Hans Sel e, one of the leading authorities on the concept of stress, described stress as =the rate of all wear and tear caused by life.= $tress can be positive or negative. $tress can be positive when the situation offers an opportunity for a person to gain something. It acts as a motivator for peak performance. $tress can be negative when a person faces social, physical, organisational and emotional problems.

Causes of Stress

6actors that cause stress are called =Stressors.= The following are the sources or causes of an organisational and non&organisational stress.

)1 Causes of an Arganisational Stress

The main sources or causes of an organisational stress are & F. Career Concern If an employee feels that he is very much behind in corporate ladder, then he may e#perience stress and if he feels that there are no opportunities for self& growth he may e#perience stress. 1ence unfulfilled career e#pectations are a ma'or source of stress. H. Role Am-iguit It occurs when the person does not known what he is supposed to do on the 'ob. 1is tasks and responsibilities are not clear. The employee is not sure what he is e#pected to do. This creates confusion in the minds of the worker and results in stress. A. Rotating Shifts $tress may occur to those individuals who work in different shifts. /mployees may be e#pected to work in day shift for some days and then in the night shift. This may create problems in ad'usting to the shift timings, and it can affect not only personal life but also family life of the employee. J. Role Conflict It takes place when different people have different e#pectations from a person performing a particular role. It can also occur if the 'ob is not as per the e#pectation or when a 'ob demands a certain type of behaviour that is against the personDs moral values. L. Accupational %emands $ome 'obs are more stressful than others. Cobs that involve risk and danger are more stressful. ;esearch findings indicate that 'obs that are more stressful usually re7uires constant monitoring of e7uipments and devices, unpleasant physical conditions, making decisions, etc. M. "ac# of Participation in %ecision Ma#ing Many e#perienced employees feel that management should consult them on matters affecting their 'obs. In reality, the superiors hardly consult the concerned employees before taking a decision. This develops a feeling of being neglected, which may lead to stress. N. ?or# Averload /#cessive work load leads to stress as it puts a person under tremendous pressure. 0ork overload may take two different forms & i. ii. Rualitative work overload implies performing a 'ob that is complicated or beyond the employeeDs capacity. Ruantitative work overload arises when number of activities to be performed in the prescribed time are many.

O. ?or# $nderload In this case, very little work or too simple work is e#pected on the part of the employee. (oing less work or 'obs of routine and simple nature would lead to monotony and boredom, which can lead to stress. P. ?or#ing Conditions /mployees may be sub'ect to poor working conditions. It would include poor lighting and ventilations, unhygienic sanitation facilities, e#cessive noise and dust, presence of to#ic gases and fumes, inade7uate safety measures, etc. "ll these unpleasant conditions create physiological and psychological imbalance in humans thereby causing stress.

FB. "ac# of :roup Cohesiveness /very group is characterised by its cohesiveness although they differ widely in degree of cohesiveness. Individuals e#perience stress when there is no unity among the members of work group. There is mistrust, 'ealously, fre7uent 7uarrels, etc., in groups and this lead to stress to employees. FF. Interpersonal and Intergroup Conflict Interpersonal and intergroup conflict takes place due to differences in perceptions, attitudes, values and beliefs between two or more individuals and groups. $uch conflicts can be a source of stress to group members. FH. Arganisational Changes 0hen changes occur, people have to adapt to those changes and this may cause stress. $tress is higher when changes are ma'or or unusual like transfer or adaption of new technology. FA. "ac# of Social Support 0hen individuals believe that they have the friendship and support of others at work, their ability to cope with the effects of stress increases. If this kind of social support is not available then an employee e#periences more stress.

.1 Causes of Bon,Arganisational Stress

@ertain factors outside the scope of an organisation also cause stress. These main sources or causes of non&organisational stress are & F. Civic Amenities 3oor civic amenities in the area in which one lives can be a cause of stress. Inade7uate or lack of civic facilities like improper water supply, e#cessive noise or air pollution, lack of proper transport facility can be 7uite stressful. H. "ife Changes !ife changes can bring stress to a person. !ife changes can be slow or sudden. $low life changes include getting older and sudden life changes include death or accident of a loved one. $udden life changes are highly stressful and very difficult to cope. A. &rustration 6rustration is another cause of stress. 6rustration arises when goal directed behaviour is blocked. Management should attempt to remove barriers and help the employees to reach their goals. J. Caste and Religion Conflicts /mployees living in areas which are sub'ect to caste and religious conflicts do suffer from stress. In case of religion, the minorities and lower& caste people )seen especially in India, are sub'ect to more stress. L. Personalit i. ii. iii. 3eople are broadly classified as DType AD and DType BD.

6eels guilty while rela#ing. ?ets irritated by minor mistakes of self and others. 6eels impatient and dislikes waiting.

iv.

(oes several things at one time.

0hile the DType BD people are e#actly opposite and hence are less affected by stress due to above mentioned factors. M. Technological Changes 0hen there are any changes in technological field, employees are under the constant stress of fear of losing 'obs, or need to ad'ust to new technologies. This can be a source of stress. N. Career Changes 0hen a person suddenly switches over a new 'ob, he is under stress to shoulder new responsibilities properly. .nder promotion, over promotion, demotion and transfers can also cause stress.

Stress s mptoms: /ffects on our -od and -ehavior

By Mayo @linic staff $tress symptoms may be affecting your health, even though you might not realize it. %ou may think illness is to blame for that nagging headache, your fre7uent insomnia or your decreased productivity at work. But stress may actually be the culprit.

Common effects of stress

Indeed, stress symptoms can affect your body, your thoughts and feelings, and your behavior. Being able to recognize common stress symptoms can give you a 'ump on managing them. $tress thatDs left unchecked can contribute to health problems, such as high blood pressure, heart disease, obesity and diabetes. Common effects of stress 111 111 An our -od

111 An our mood

111 An our -ehavior

1eadache Muscle tension or pain @hest pain 6atigue @hange in se# drive

"n#iety ;estlessness !ack of motivation or focus Irritability or anger

2vereating or undereating "ngry outbursts (rug or alcohol abuse Tobacco use $ocial withdrawal

$adness or depression

$tomach upset $leep problems

Act to manage stress

If you have stress symptoms, taking steps to manage your stress can have numerous health benefits. /#plore stress management strategies, such as

3hysical activity ;ela#ation techni7ues Meditation %oga Tai chi

"nd be sure to get plenty of sleep, eat a balanced diet, and avoid tobacco use and e#cess caffeine and alcohol intake.

?hat Is Stress@
$tress is the bodyDs reaction to harmful situations && whether theyre real or perceived. 0hen you feel threatened, a chemical reaction occurs in your body that allows you to act in a way to prevent in'ury. This reaction is known as =fight&or&flight,+ or the stress response. (uring stress response, your heart begins to race, breathing 7uickens, muscles tighten, and blood pressure rises. %ouve gotten ready to act. It is how you protect yourself. $tress means different things to different people. 0hat causes stress in one person may be of little concern to another. $ome people are better able to handle stress than others. "nd, not all stress is bad. In small doses, stress can help you accomplish tasks and prevent you from getting hurt. 6or e#ample, stress is what gets you to slam on the breaks to avoid hitting the car in front of you. ThatDs a good thing. 2ur bodies are designed to handle small doses of stress. But, we are not e7uipped to handle long& term, chronic stress without ill conse7uences.

?hat Are the S mptoms of Stress@

$tress can affect all aspects of your life, including your emotions, behaviors, thinking ability, and physical health. 8o part of the body is immune. But, because people handle stress differently, symptoms of stress can vary. $ymptoms can be vague and may be the same as those caused by medical conditions. $o it is important to discuss them with your doctor. %ou may e#perience any of the following symptoms of stress.

/motional s mptoms of stress include:

Becoming easily agitated, frustrated, and moody 6eeling overwhelmed, like you are losing control or need to take control 1aving difficulty rela#ing and 7uieting your mind 6eeling bad about yourself )low self&esteem,, lonely, worthless, and depressed "voiding others

Ph sical s mptoms of stress include

!ow energy 1eadaches .pset stomach, including diarrhea, constipation, and nausea "ches, pains, and tense muscles @hest pain and rapid heartbeat Insomnia 6re7uent colds and infections !oss of se#ual desire andIor ability 8ervousness and shaking, ringing in the ear, cold or sweaty hands and feet (ry mouth and difficulty swallowing @lenched 'aw and grinding teeth

Cognitive s mptoms of stress include

@onstant worrying ;acing thoughts 6orgetfulness and disorganization Inability to focus 3oor 'udgment Being pessimistic or seeing only the negative side

2ehavioral s mptoms of stress include

@hanges in appetite && either not eating or eating too much

3rocrastinating and avoiding responsibilities Increased use of alcohol, drugs, or cigarettes /#hibiting more nervous behaviors, such as nail biting, fidgeting, and pacing

?hat Are the Conse=uences of "ong,Term Stress@

" little stress every now and then is not something to be concerned about. 2ngoing, chronic stress, however, can cause or e#acerbate many serious health problems, including

Mental health problems, such as depression, an#iety, and personality disorders @ardiovascular disease, including heart disease, high blood pressure, abnormal heart rhythms, heart attacks, and stroke 2besity and other eating disorders Menstrual problems $e#ual dysfunction, such as impotence and premature e'aculation in men and loss of se#ual desire in both men and women $kin and hair problems, such as acne, psoriasis, and eczema, and permanent hair loss ?astrointestinal problems, such as ?/;(, gastritis, ulcerative colitis, and irritable colon

7C common signs and s mptoms of stress

F. 6re7uent headaches, 'aw clenching or pain H. ?ritting, grinding teeth A. $tuttering or stammering J. Tremors, trembling of lips, hands L. 8eck ache, back pain, muscle spasms M. !ight headedness, faintness, dizziness N. ;inging, buzzing or *popping sounds O. 6re7uent blushing, sweating P. @old or sweaty hands, feet FB. (ry mouth, problems swallowing FF. 6re7uent colds, infections, herpes sores FH. ;ashes, itching, hives, *goose bumps+

FA. .ne#plained or fre7uent *allergy+ attacks FJ. 1eartburn, stomach pain, nausea FL. /#cess belching, flatulence FM. @onstipation, diarrhea, loss of control FN. (ifficulty breathing, fre7uent sighing FO. $udden attacks of life threatening panic FP. @hest pain, palpitations, rapid pulse HB. 6re7uent urination HF. (iminished se#ual desire or performance HH. /#cess an#iety, worry, guilt, nervousness HA. Increased anger, frustration, hostility HJ. (epression, fre7uent or wild mood swings HL. Increased or decreased appetite HM. Insomnia, nightmares, disturbing dreams HN. (ifficulty concentrating, racing thoughts HO. Trouble learning new information HP. 6orgetfulness, disorganization, confusion AB. (ifficulty in making decisions AF. 6eeling overloaded or overwhelmed AH. 6re7uent crying spells or suicidal thoughts AA. 6eelings of loneliness or worthlessness AJ. !ittle interest in appearance, punctuality AL. 8ervous habits, fidgeting, feet tapping AM. Increased frustration, irritability, edginess AN. 2verreaction to petty annoyances AO. Increased number of minor accidents AP. 2bsessive or compulsive behavior

JB. ;educed work efficiency or productivity JF. !ies or e#cuses to cover up poor work JH. ;apid or mumbled speech JA. /#cessive defensiveness or suspiciousness JJ. 3roblems in communication, sharing JL. $ocial withdrawal and isolation JM. @onstant tiredness, weakness, fatigue JN. 6re7uent use of over&the&counter drugs JO. 0eight gain or loss without diet JP. Increased smoking, alcohol or drug use LB. /#cessive gambling or impulse buying

?hat is stress@
The 2od 's Stress Response
0hen you perceive a threat, your nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol. These hormones rouse the body for emergency action. %our heart pounds faster, muscles tighten, blood pressure rises, breath 7uickens, and your senses become sharper. These physical changes increase your strength and stamina, speed your reaction time, and enhance your focus>preparing you to either fight or flee from the danger at hand. $tress is a normal physical response to events that make you feel threatened or upset your balance in some way. 0hen you sense danger>whether its real or imagined>the bodyDs defenses kick into high gear in a rapid, automatic process known as the *fight&or&flight&or& freeze+ reaction, or the stress response. The stress response is the bodys way of protecting you. 0hen working properly, it helps you stay focused, energetic, and alert. In emergency situations, stress can save your life>giving you e#tra strength to defend yourself, for e#ample, or spurring you to slam on the brakes to avoid an accident. The stress response also helps you rise to meet challenges. $tress is what keeps you on your toes during a presentation at work, sharpens your concentration when youre attempting the game& winning free throw, or drives you to study for an e#am when youDd rather be watching T5.

But beyond a certain point, stress stops being helpful and starts causing ma'or damage to your health, your mood, your productivity, your relationships, and your 7uality of life.

How do ou respond to stress@

ItDs important to learn how to recognize when your stress levels are out of control. The most dangerous thing about stress is how easily it can creep up on you. %ou get used to it. It starts to feel familiar, even normal. %ou donDt notice how much itDs affecting you, even as it takes a heavy toll. The signs and symptoms of stress overload can be almost anything. $tress affects the mind, body, and behavior in many ways, and everyone e#periences stress differently. 8ot only can overwhelming stress lead to serious mental and physical health problems, it can also take a toll on your relationships at home, work, and school.

Stress doesn't alwa s loo# stressful

3sychologist @onnie !illas uses a driving analogy to describe the three most common ways people respond when theyre overwhelmed by stress

&oot on the gas 9 "n angry, agitated, or *fight+ stress response. %oure heated, keyed up, overly emotional, and unable to sit still. &oot on the -ra#e 9 " withdrawn, depressed, or *flight+ stress response. %ou shut down, pull away, space out, and show very little energy or emotion. &oot on -oth 9 " tense or *freeze+ stress response. %ou become frozen under pressure and cant do anything. %ou look paralyzed, but under the surface youre e#tremely agitated.

Signs and s mptoms of stress overload

The following table lists some of the common warning signs and symptoms of stress. The more signs and symptoms you notice in yourself, the closer you may be to stress overload. $tress 0arning $igns and $ymptoms @ognitive $ymptoms Memory problems

/motional $ymptoms Moodiness

Inability to concentrate 3oor 'udgment $eeing only the negative "n#ious or racing thoughts

Irritability or short temper "gitation, inability to rela# 6eeling overwhelmed $ense of loneliness and isolation

$tress 0arning $igns and $ymptoms @onstant worrying 3hysical $ymptoms "ches and pains

(epression or general unhappiness Behavioral $ymptoms /ating more or less

(iarrhea or constipation 8ausea, dizziness @hest pain, rapid heartbeat !oss of se# drive 6re7uent colds

$leeping too much or too little Isolating yourself from others 3rocrastinating or neglecting responsibilities .sing alcohol, cigarettes, or drugs to rela# 8ervous habits )e.g. nail biting, pacing,

:eep in mind that the signs and symptoms of stress can also be caused by other psychological or medical problems. If youre e#periencing any of the warning signs of stress, its important to see a doctor for a full evaluation. %our doctor can help you determine whether or not your symptoms are stress&related.

How much stress is too much@

Because of the widespread damage stress can cause, itDs important to know your own limit. But 'ust how much stress is =too much= differs from person to person. 0eDre all different. $ome people are able to roll with the punches, while others seem to crumble in the face of far smaller obstacles or frustrations. $ome people even seem to thrive on the e#citement and challenge of a high&stress lifestyle. %our ability to tolerate stress depends on many factors, including the 7uality of your relationships, your general outlook on life, your emotional intelligence, and genetics.

Things that influence our stress tolerance level

5our support networ# 9 " strong network of supportive friends and family members can be an enormous buffer against lifes stressors. 2n the flip side, the more lonely and isolated you are, the greater your vulnerability to stress. 5our sense of control 9 It may be easier to take stress in your stride if you have confidence in yourself and your ability to influence events and persevere through challenges. If you feel like things are out of your control, youre likely to have less tolerance for stress. 5our attitude and outloo# 9 2ptimistic people are often more stress&hardy. They tend to embrace challenges, have a strong sense of humor, and accept that change is a part of life.

5our a-ilit to deal with our emotions 9 %oure e#tremely vulnerable to stress if you dont know how to calm and soothe yourself when youre feeling sad, angry, or overwhelmed by a situation. The ability to bring your emotions into balance helps you bounce back from adversity and is a skill that can be learned at any age. 5our #nowledge and preparation 9 The more you know about a stressful situation, including how long it will last and what to e#pect, the easier it is to cope. 6or e#ample, if you go into surgery with a realistic picture of what to e#pect post&op, a painful recovery will be less traumatic than if you were e#pecting to bounce back immediately.

How stressed are ou@ Ta#e this =ui; to find out

How stressed are ou@ Ta#e this =ui; and find out1
Take this 7uiz to learn more about your stress level and how it might be affecting you. Take the 7uiz SS

Causes of stress
The situations and pressures that cause stress are known as stressors. 0e usually think of stressors as being negative, such as an e#hausting work schedule or a rocky relationship. 1owever, anything that puts high demands on you or forces you to ad'ust can be stressful. This includes positive events such as getting married, buying a house, going to college, or receiving a promotion. 2f course, not all stress is caused by e#ternal factors. $tress can also be self&generated, for e#ample, when you worry e#cessively about something that may or may not happen, or have irrational, pessimistic thoughts about life. 0hat causes stress depends, at least in part, on your perception of it. $omething thatDs stressful to you may not faze someone else< they may even en'oy it. 6or e#ample, your morning commute may make you an#ious and tense because you worry that traffic will make you late. 2thers, however, may find the trip rela#ing because they allow more than enough time and en'oy listening to music while they drive.

Common e0ternal causes of stress

Ma'or life changes 0ork or school ;elationship difficulties

6inancial problems Being too busy @hildren and family

Common internal causes of stress

@hronic worry 3essimism

.nrealistic e#pectationsI3erfectionism ;igid thinking, lack of fle#ibility

8egative self&talk "ll&or&nothing attitude 0hatDs stressful for you0hatDs stressful for you may be 7uite different from whatDs stressful to someone else. 6or e#ample 8aren is terrified of getting up in front of people to perform or speak, while her best friend, Bina, lives for the spotlight. Phil thrives under pressure and performs best when he has a tight deadline, while his co&worker, Matt, shuts down when work demands escalate. Anita en'oys helping her elderly parents. 1er sister, Constance, helps out as well but finds the demands of caretaking very stressful. Richard doesnt hesitate to send food back or complain about bad service when eating out, while his wife, Miranda, finds it much too stressful to complain.

/ffects of chronic stress

The body doesnt distinguish between physical and psychological threats. 0hen youre stressed over a busy schedule, an argument with a friend, a traffic 'am, or a mountain of bills, your body reacts 'ust as strongly as if you were facing a life&or&death situation. If you have a lot of responsibilities and worries, your emergency stress response may be *on+ most of the time. The more your bodys stress system is activated, the harder it is to shut off. !ong&term e#posure to stress can lead to serious health problems. @hronic stress disrupts nearly every system in your body. It can raise blood pressure, suppress the immune system, increase the risk of heart attack and stroke, contribute to infertility, and speed up the aging process. !ong& term stress can even rewire the brain, leaving you more vulnerable to an#iety and depression.

Man health pro-lems are caused or e0acer-ated - stress, including:

3ain of any kind 1eart disease (igestive problems $leep problems

(epression 0eight problems "utoimmune diseases $kin conditions, such as eczema

%ealing with stress and its s mptoms

0hile unchecked stress is undeniably damaging, you have more control over your stress levels than you might think. .nfortunately, many people cope with stress in ways that only compound the problem. %ou might drink too much to unwind at the end of a stressful day, fill up on comfort food, zone out in front of the T5 or computer for hours, use pills to rela#, or relieve

stress by lashing out at other people. 1owever, there are many healthier ways to cope with stress and its symptoms. $ince everyone has a uni7ue response to stress, there is no *one size fits all+ solution to dealing with it. 8o single method works for everyone or in every situation, so e#periment with different techni7ues and strategies. 6ocus on what makes you feel calm and in control.

"earn how to manage stress

%ou 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 taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. $tress management involves changing the stressful situation when you can, changing your reaction when you cant, taking care of yourself, and making time for rest and rela#ation. ;emember the four "s avoid, alter, adapt, or accept.

Avoid unnecessary stress. 8ot all stress can be avoided, but by learning how to say no, distinguishing between *shoulds+ and *musts+ on your to&do list, and steering clear of people or situations that stress you out, you can eliminate many daily stressors. Alter the situation. If you cant avoid a stressful situation, try to alter it. Be more assertive and deal with problems head on. Instead of bottling up your feelings and increasing your stress, respectfully let others know about your concerns. 2r be more willing to compromise and try meeting others halfway on an issue. Adapt to the stressor. 0hen you cant change the stressor, try changing yourself. ;eframe problems or focus on the positive things in your life. If a task at work has you stressed, focus on the aspects of your 'ob you do en'oy. "nd always look at the big picture is this really something worth getting upset aboutAccept the things you cant change. There will always be stressors in life that you cant do anything about. !earn to accept the inevitable rather than rail against a situation and making it even more stressful. !ook for the upside in a situation>even the most stressful circumstances can be an opportunity for learning or personal growth. !earn to accept that no one, including you, is ever perfect.

%ou can also better cope with the symptoms of stress by strengthening your physical health.

Set aside rela0ation time. ;ela#ation techni7ues such as yoga, meditation, and deep breathing activate the bodys rela#ation response, a state of restfulness that is the opposite of the stress response. /0ercise regularl . 3hysical activity plays a key role in reducing and preventing the effects of stress. 8othing beats aerobic e#ercise for releasing pent&up stress and tension. /at a health diet1 0ell&nourished bodies are better prepared to cope with stress. $tart your day with a healthy breakfast, reduce your caffeine and sugar intake, and cut back on alcohol and nicotine.

:et plent of sleep. 6eeling tired can increase stress by causing you to think irrationally. :eep your cool by getting a good nights sleep.

Ta#e a 7,step program to relieve stress and -ring our life into -alance
$ometimes stress management isnt enough. If you feel overwhelmed by stress but cant seem to follow through with a stress management program, you may need e#tra help. 1elpguides free online program can help you relieve stress and replace old emotional habits with healthier ways of thinking, feeling, behaving, and relating to others. "s well as learning why emotional intelligence is so important to your physical and emotional health, youll also learn two core skills for reducing overwhelming stress 7uick stress relief and emotional connection.

Duic# stress relief. The best way to reduce stress 7uickly and reliably is by using your senses>what you see, hear, smell, taste, and touch>or movement. By viewing a favorite photo, smelling a specific scent, listening to a favorite piece of music, tasting a piece of gum, or hugging a pet, for e#ample, you can 7uickly rela# and focus yourself. 2f course, not everyone responds to each sensory e#perience in the same way. $omething that rela#es one person may do nothing but irritate someone else. The key is to e#periment with your senses and discover the sensory e#periences that work best for you. /motional connection. 8othing contributes more to chronic stress than emotional disconnection from ourselves and others. .nderstanding the influence emotions have on your thoughts and actions is vital to managing stress. !ife doesnt have to feel like a rollercoaster ride with e#treme ups and downs. 2nce youre aware of your emotions, even the painful ones you normally try to avoid or bottle up, the easier it is to understand your own motivations, stop saying or doing things you later regret, gain renewed energy, and smooth out the ride.

2nce youve mastered these core skills youll have the confidence to face stressful challenges, knowing that youll always be able to rapidly bring yourself back into balance.

Signs of stress in individuals

If you are suffering from some of the following symptoms it may indicate that you are feeling the effects of stress. If you find that work or aspects of your work bring on or make these symptoms worse, speak to your line manager, trade union representative or your 1; department. It may be that some action taken at an early stage will ease the stress and reduce or stop the symptoms.

/motional s mptoms

8egative or depressive feeling (isappointment with yourself Increased emotional reactions & more tearful or sensitive or aggressive

!oneliness, withdrawn !oss of motivation commitment and confidence Mood swings )not behavioural,

Mental

@onfusion, indecision @ant concentrate 3oor memory

Changes from our normal -ehaviour

@hanges in eating habits Increased smoking, drinking or drug taking Dto copeD Mood swings effecting your behaviour @hanges in sleep patterns Twitchy, nervous behaviour @hanges in attendance such as arriving later or taking more time off.

3lease note these are indicators of behaviour of those e#periencing stress. They may also be indicative of other conditions. If you are concerned about yourself please seek advice from your ?3. If you are concerned about a colleague try to convince them to see their ?3. Eback to topG

Signs of stress in a group

(isputes and disaffection within the group Increase in staff turnover Increase in complaints and grievances Increased sickness absence Increased reports of stress (ifficulty in attracting new staff 3oor performance @ustomer dissatisfaction or complaints

It is not up to you or your managers to diagnose stress. If you or they are very worried about a person, recommend they see their ?3. It is up to you and your managers to recognise that behaviours have changed, be aware that something is wrong and take prompt action. Take care not to over react to small changes in behaviour. %ou and your managers need to act when these behavioural changes continue. .se these symptoms )both individual and group, as clues.

Stress
3eople react to stress in many ways. There may be physical, behavioral and emotional manifestations. Ph sical manifestations:

(ry mouth 6atigue 1eadache Muscle tension ;apid heartbeat $hakiness $hallow breathing $tomach upset $weat or moist skin Teeth clenching or grinding

2ehavioral manifestations:

@lamming upInot communicating @ompulsive eatingIgamblingIse#IT5&watching /#cessive drinking, smoking or drug abuse 6acial or other tics, such as leg bouncing, pen tapping or finger drumming IsolatingIwithdrawing from family, friends, and community !ashing out at othersIblowing up $leep disturbances )unable to fall asleep, tossing and turning, waking up too early etc,

/motional manifestations:

"ngrier than usual @rying more easily than usual /dginess /#cessive guilt 6eeling blue 6eeling empty or spent 6eeling helpless 6eeling out of control

Pop Dui;: Are ou -urned out@ %o ou feel an of the following@

Tired, disillusioned or emotionally fatigued.nder undue pressure to perform or be successful.nderappreciated or misunderstoodThat you have more work than it is feasible to performThat you do not have enough time to provide high 7uality care or serviceThat you are achieving less than you should be able to8egative about your 'ob or yourself6rustrated or easily irritated by small or unimportant thingsThat you are unable to be empathicIsympathetic to people, colleagues or family membersThat there is no one you can talk to-

If ou respond E esE to:

B & F 7uestions there is no sign of burn&out. H & J 7uestions then this represents early warning signs of a potential problem LT positive responses suggest that you are burned out and need to take action. 0ork toward relieving your stressors 820U

$ne0pected S mptoms of 2urnout:

@ynicism Boredom 6eeling stuck in a rut "ddiction 3hysical symptoms "n#ietyIdepression Cealousy !ow self&esteem (efensiveness Impatience

Stress Coping S#ills Training , An Averview

)1 Ps cho educational programme 2b'ectives 9 to know more about stress To learn more about what is stress, source, sign and symptoms of stress, impact of stress on health, performance and well&being. Training involves usually lecture, may include psychometric measures and rela#ation. .1 Stress inoculation training FSITG 2b'ectives 9 build resilience and tolerance $IT focuses multiple coping responses to resolve current problems as well as to Vinoculate the person or group against future stress. $ince maladaptive coping is often related to lack of preparation and surprise. $IT e#poses individuals to milder stressors as a way to enhance their ability to cope with more severe life situations. Training involves theoretical e#planation, active )variety of, skill ac7uisition, application in real life and follow&up. 31 Cognitive -ehavioural training FC2TG 2b'ectives 9 minimize faulty, distorted thinking, attitude and behaviour There is a reciprocal relationship between thinking )cognition,, feeling )affective, and action

)behaviour,. @BT emphasizes the importance of changing our thinking, feeling and behaviour as a way to reducing symptoms and improving functioning and our well being. Training involves identifying and modifying biased or distorted thought process, attitude and behaviour by using self& monitoring and cognitive restructuring etc. 61 Mindfulness training 2b'ectives 9 e#perience new relationship with mind&body instead of same old pattern To teach people how to manage every day stress by observes the moment by moment sensation, cognition and emotions without 'udging whether they are bad or good. The core principle is non& 'udging, patience, trust, non&striving beginners mind, acceptance and letting go. Training involves mindful breathing, body scan, mindful walking, mindful meditation and mindfulness of everyday activities. 71 2ehavioural rehearsal 2b'ectives 9 teach specific skills $pecific procedure that aims at replaces deficient or inade7uate responses by efficient and effective behavioural patterns. Training involves modeling, role&playing, etc. 91 Anger management 2b'ectives 9 reduce impulsive unwanted anger "ims at minimize anger fre7uency, intensity, duration and moderate anger e#pressions. Training involves understand and modifying cognition )thinking,, arousal )feelings,, behaviour )its outcome,. H1 An0iet management 2b'ectives 9 reduces discomfort and improve performance To minimize an#iety, unwanted physiological arousal which result of faulty perception or learning. Training involves rela#ation, guided imagery, home work assignment and real life practice. I1 Communication s#ills training 2b'ectives 9 improving relationship and reduce conflict To reduce inappropriate communication, conflict and ma#imize effective interpersonal communication, relationships. Training focuses listening skill, assertiveness, and empathy skill etc. J1 Rela0ation training 2b'ectives 9 minimize physical, physiological impact of stress To reduce physiological manifestation of stress by teaching the person to become aware of muscle tension and to release that tension. 3rogressive muscle rela#ation& for e#ample involves tensing and releasing various muscle groups until a deep rela#ation state can be accomplished. There are number of rela#ation techni7ues such as autogenic, stretching, biofeedback, guided imagery, and meditation etc.

)C1 Modif ing life,st le 2b'ectives 9 mind 9 body and work life balance Modification is necessary, if our present life style is not balanced and stressful. 6or e#ample some of the followings are essential for everyone but many of us dont do it at all. ?etting ade7uate sleep /at balanced diet regularly "llot time for e#ercise and rela#ation Manage your goal, time effectively (elegate duties $pend time with your family, friends often ?ive time, space for yourself alone every day Two or more of the a-ove stress coping s#ill training com-ination will -e effective1 Identif our source and specific needs then select our programme accordingl 1

Stage fright
6rom 0ikipedia, the free encyclopedia Cump to navigation, search 6or other uses, see $tage fright )disambiguation,. KhideLThis article has multiple issues1 3lease help improve it or discuss these issues on the tal# page. This article needs additional citations for verification. (April 2012) This article ma re=uire cleanup to meet ?i#ipediaMs =ualit standards. (May
2010)

Stage fright or performance an0iet is the an#iety, fear, or persistent phobia which may be aroused in an individual by the re7uirement to perform in front of an audience, whether actually or potentially )for e#ample, when performing before a camera,. In the conte#t of public speaking, this may precede or accompany participation in any activity involving public self& presentation. In some cases stage fright may be a part of a larger pattern of social phobia or social an#iety disorder, but many people e#perience stage fright without any wider problems. Ruite often, stage fright arises in a mere anticipation of a performance, often a long time ahead. It has numerous manifestations fluttering or pounding heart, tremor in the hands and legs, sweaty hands, facial nerve tics, dry mouth, and erectile dysfunction.

Contents

F 3eople and situations affected H /ffects of stage fright

A 6amous people with stage fright J $ee also L 8otes M ;eferences N 6urther reading

People and situations affected

$tage fright may be observed in people of all e#perience and background, from those completely new to being in front of an audience to those who have done so for years. It is commonly known among everyday people, which may, for e#ample, affect oneDs confidence in 'ob interviews. It also affects actors, comedians, musicians, and politicians. Many people with no other problems can e#perience stage fright )also called =performance an#iety=,, but some people with chronic stage fright also have social an#iety or social phobia which are chronic feelings of high an#iety in any social situation. $tage fright can also be seen in school situations, like stand up pro'ects and class speeches.

/ffects of stage fright

0hen someone starts to feel the sensation of being scared or nervous they start to e#perience an#iety. "ccording to a 1arvard Mental 1ealth !etter, ="n#iety usually has physical symptoms that may include a racing heart, a dry mouth, a shaky voice, blushing, trembling, sweating, and nausea=.EFG It triggers the body to activate its sympathetic nervous system. This process takes place when the body releases adrenaline into the blood stream causing a chain of reactions to occur. This bodily response is known as the =fight or flight= syndrome, a naturally occurring process in the body done to protect itself from harm. =...The neck muscles contract, bringing the head down and shoulders up, while the back muscles draw the spine into a concave curve. This, in turn, pushes the pelvis forward and pulls the genitals up, slumping the body into a classic fetal position=.EHG In trying to resist this position, the body will begin to shake in places such as the legs and hands. $everal other things happen besides this. Muscles in the body contract causing them to be tense and ready to attack. $econd, =blood vessels in the e#tremities constrict=.EHG This can leave a person with the feeling of cold fingers, toes, nose, and ears. @onstricted blood vessels also gives the body e#tra blood flow to the vital organs. In addition, those e#periencing stage fright will have an increase in blood pressure, which supplies the body with more nutrients and o#ygen in response to the =fight or flight= instincts. This, in return, causes the body to overheat and sweat. Breathing will increase so that the body can obtain the desired amount of o#ygen for the muscles and organs. 3upils will dilate giving someone the inability to view any notes they have in close pro#imity, however, long range vision is improved making the speaker more aware of their audienceDs facial e#pressions and non verbal

cues in response to the speakerDs performance. !astly, the digestive system shuts down to prepare for producing energy for an immediate emergency response. This can leave the body with the effects of dry mouth, nausea, or butterflies.

&amous people with stage fright

Many famous people have had stage fright and were able to overcome their problem. $uch stars as Cason "le#ander, Mose "llison, Maya "ngelou, (avid Brenner, 3eter @oyote, 2lympia (ukakis, ;ichard !ewis, Barbra $treisand, "dele, and many more have dealt with performance an#iety.EAG Managing $tage 6right (ale @yphert, 3h.(., W HBBL revised, HBFA There is no 7uestion that the single biggest barrier to professional rapport is plain old stage fright. 3eople will consistently name public speaking as their number one fear>right up there ahead of spiders and death )0allechinsky, FPNN ,, but communication apprehension is 'ust as strong>stronger for some people>in the impromptu elevator chat or during the first line of a phone call. Because they fear the e#perience, they procrastinate about preparation, and then they become more fearful because they know they are not well preparedU ?iving elo7uent presentations, then, re7uires a bit of attention to the dynamics and management of stage fright.

%efinitions and Causes Recogni;ing the S mptoms Controlling the S mptoms Tric# 5ourself "isten to 5our 2od %efinitions and Causes
"lthough most people describe their fears in terms of *fear of public speaking+ or *fear of getting up in front of an audience,+ it is 7uite possible to e#perience fear about any kind of performance, including athletic events, artistic endeavors and even se#. $ome psychologists will thus be careful to talk about *performance an#iety,+ which emphasizes the fear that arises any time we worry about doing well in a high&stakes situation. @ertainly, when your 'ob is on the line and you have a hostile audience to impress, you have every reason to be an#ious about your performanceU 2ther individuals will realize that it doesnt take a large audience to cause them concern. These people might be e7ually concerned about talking to a stranger on an airplane, about speaking up in a meeting, or even about leaving a voice mail message. $ometimes people 'ust consider themselves *shy+ about talking to others. 0hen the fear is a generalized reaction to interaction with others, it is usually called *communication apprehension.+

If you were to name the cause of stage fright, the rather obvious answer>being on stage>is obviously a bit simplistic. The real 7uestion is, why are so many people afraid of public speaking- It certainly isnt as dangerous as sky&diving, but more people are afraid of it. The symptoms arent as severe as having the flu, but most people would opt for the flu. 2ne suggestion is that most people simply havent had much practice at it. "ny unfamiliar activity creates some stress< add the normal *first time+ 'itters to the unfamiliar territory of a management performance review or a clients office, and youre guaranteed to feel some symptoms. "nother theory is that people respond *automatically+ to the threat signals implicit in having everyone stare at them. 0e simply find being the center of attention an inherently stressful situation. Many people will admit that the real cause of their fear is a sense that they are inade7uately prepared. $ometimes that fear is perfectly 'ustified>youre trying to *wing+ a performance that you know re7uired more time and attention on your part. "nother reasonable source of fear is a history of hostility, lack of respect, or misunderstanding on the part of your audience. 0hatever their source, the symptoms of stage fright are essentially a stress reaction. %ou might be stressed by large audiences, or by small audiences, or by using 3ower3ointX. but the end result is the same. %ou might not be able to change the situation, but if youve got symptoms of stress you can deal with them directly and give a more polished presentation.

Recogni;ing the S mptoms

;egardless of its cause, your stage fright symptoms are part of the bodys 3rimary Threat ;esponse, which you might know as the *fight or flight syndrome.+ This is a set of healthy physiological responses that allow a human being to take effective action>running away or fighting>when attacked. Most speaking engagements dont re7uire you to do anything physical, but your body doesnt know that. It perceives the adrenaline signals, assumes that some sort of attack is possible, and simply prepares you for the worst. $o, thank your body for doing a few very sensible things Muscles contract throughout your body. %our body is now prepared to spring into action with a burst of energy. In particular, the neck muscles contract, pulling the head down and the shoulders up, while the back muscles draw the spine into a concave curve. This, in turn, pushes the pelvis forward and pulls the genitalia up, slumping the body into a classic fetal position. %our body has done all the right things to protect your vital organs from saber&toothed tigers, but theres not a wild animal in sight. Instead, you stand still and straight in front of the audience. %our muscles, still contracted, begin to tremble. "nd the harder you try to hold contracted muscles still, the more they trembleU %our neck, shoulder and back muscles, in particular, begin to fatigue, while your lungs and diaphragm are constricted in the bodys attempt to maintain a fetal position. "s you continue to hold your head up in an effort to make eye contact, your vocal cords are stretched and your voice tightens, and a moderate to severe headache can set in.

Blood vessels in the e#tremities constrict. %our body knows it has only so much o#ygen and blood, so it chooses carefully. The tiny blood vessels serving your toes, fingers, ears and nose constrict, forcing additional o#ygen to your ma'or organs and reducing the risk

of blood loss. 2f course, this leaves you with a sensation of cold hands and feet )and perhaps a cold nose and ears as well,, along with numbness and tingling.

Blood pressure is elevated. In order to insure that nutrients and o#ygen are distributed 7uickly and any poisons are flushed from the system, the healthy body reacts to stress with an elevated blood pressure. 1eat builds up in those areas where ma'or organs are being primed for action>the head, chest and stomach. 6re7uently, the body must begin sweating in order not to overheat, and you can often feel the heart pumping more 7uickly than normal as it maintains the higher blood pressure. 2f course, the sweat will appear in all the normal places, like armpits, groin and forehead, as well as on the palms of your cold hands, leaving them with that nasty clammy feeling. Breaths become rapid. The bodys need for a steady supply of o#ygen re7uires rapid, shallow breathing, which cycles the largest volume of air in and out of the lungs. The digestive system shuts down. 6ood processing is deemed a low priority by the body under stress, and the digestive system shuts down for the duration of the emergency. "ny foods already in the system 'ust sit there, waiting for stomach acid and saliva secretions to resume. The resulting sensations are the familiar *lump+ or *butterflies+ in the stomach, along with a dry mouth and nausea. The pupils dilate. In a dangerous situation the body needs accurate, complete information about the environment, which it obtains through a heightened sense of hearing along with broad, long distance visual acuity. In other words, your eyes automatically shift to *long distance+ view, sacrificing short distance focus for a clear view of the horizon. Many people also notice an increased sensitivity to motion and better peripheral vision. 2f course, none of this helps a speaker read his or her notes. The speaker is painfully aware of every little frown from every member of the audience, and easily spooked by things happening off to the side. Meanwhile, your ability to focus >or even see>at a short distance can be lost completely. Brain wave fre7uency increases. 6inally )thank goodnessU,, the human brain itself changes in response to stress and potential attack. The fre7uency of brain activity literally speeds up, allowing you to think more 7uickly, process more information, and make accurate decisions. This is not a *natural+ state, however, and it can feel as though time is distorted. %our natural pace of thinking and reacting is disrupted, making you react *too 7uickly+ to stimuli. %ou think of new things to say in the middle of your speech, causing you to ramble about ideas you hadnt prepared. %ou speak 7uickly, not even realizing that your pace is considerably faster than normal.

Controlling the S mptoms

By and large, the symptoms of stage fright are normal, e#pected physiological reactions to stress, e#citement or fear, but they prepare you for a physical response, rather than a speaking engagement. The symptoms wont keep you from giving an e#cellent presentation, but the stress response also isnt doing much to help you until you learn to channel those physical reactions into a dynamic, energized, vigorous delivery.

;ecognize the stress as e#citement. The physiological symptoms associated with public speaking are virtually the same as those youd e#perience if you rode a roller coaster, went on your first rafting trip, or got married. The real difference is that you have learned to associate *fright+ with being on stage and *fun+ with being on a roller coaster. The goal of stage fright control is not to make the symptoms go away< the goal is to learn ways to make the adrenaline rush work for you, rather than against you. .se your large muscles. Those contracted muscles are waiting for you to throw a spear at a mastodon, and until you do, they cant rela#. 0alk briskly around the building a couple of times )watching out for wild animals, of course., Throw your arms around, or punch at a nearby wall. @lench your fists, scowl, make ugly faces, and then rela# those smaller muscles too. 6ocus on your back and neck muscles, stretching and rolling your head until they rela#. Take deep breaths, from the diaphragm. ;egulating the breath cycle is the most accessible techni7ue for changing the bodys kinesthetic state. )2ther techni7ues include meditation, trance inducement, alternate nostril breathing and other yoga e#ercises, and biofeedback., "s you force yourself to take a deep breath, the o#ygenIcarbon dio#ide balance is restored, and the body interprets the big sigh as an *all clear+ signal. "s the stress levels begin to decline, so will the rest of the symptoms. /#aggerate your symptoms. The body will not automatically produce a symptom that you are doing consciously. $tart breathing rapidly on purpose, for e#ample. %ou can then stop on purpose, but your body wont start up the automatic system again. This doesnt work for everything, of course. Most people cant sweat on purpose, or increase their pulse rates. But you can shake your legs, blink rapidly, scowl, or do whatever other little 7uirky things your body seems to want to do by itself. 0atch what you eat. 6or many people the most debilitating symptoms of stage fright are the conse7uences of the digestive system shutting down. 6igure out what your own digestive system does )or doesnt do, under stress, and see that you time your food intake to accommodate it. "dvice varies from person to person, but heres a list of the most common solutions to various problems

Avoid milk. It creates phlegm, which is unpleasant and can be annoying while you speak. Maintain sugar levels. Because you are under stress, the body is using up its high&energy sugar reserves, but you will not feel the normal hunger pangs. %ou have no desire to eat>the thought of food might even make you *feel sick+>but you nevertheless can begin to feel the effects of low blood sugar depression, an#iety, irritability, lack of concentration, forgetfulness, confusion, headache, body tremors, cold hands and feet. My, dont those all sound like *stage fright+ symptomsU Eat sensibly. 3rotein increases energy and alertness, but takes a very long time to digest )about twelve hours,. 6ats will slow digestion even further. /ating a big T&bone before you speak is not going to help the situation a bit. %oull 'ust wind up with that lump of meat in your stomach,

creating cramps or nausea. @arbohydrates, on the other hand, are =comfort= foods because they trigger the release of serotonin and are best without protein, which lowers the levels of tryptophan, its amino acid building&block )0urtman,. %our best bet is to eat a low&fat meal of comple# carbohydrates a couple of hours before the presentation. 3asta, pizza, bean burritos, or rice dishes are all good choices. $ugary cereal for breakfast is not. Avoid a sugar high. 2ften when you are rushing around before a presentation, sitting down for a decent meal is the last thing on your mind. Be careful, though, that you dont substitute a 7uick candy bar. That sugar fi# will make you feel better for a few moments, but the body uses that form of energy almost immediately, leaving nothing for the presentation. 0hats more, overall blood sugar levels drop even farther after the candys artificial peak. If you do need to snack, grab popcorn, pretzels, a banana or apple, or sugar&free yogurt. Avoid alcohol, nicotine and caffeine. "ll stimulate the adrenal glands and increase stress symptoms. 2n the other hand, if you are a smoker this is probably not a good day to 7uit. /#ercise. Most stage fright victims swear this is the best solution of all. 8ot only does e#ercise reduce stress and help aleviate those large muscle contractions, it also produces endorphins. ;egular e#cercise is best, of course, but even a workout the night before or morning of a big speech will help you stay rela#ed.

Take your vitamins. If stage fright is a long term thing, consider the impact of some key vitamins

Vitamin C: ;educes the effects of over&e#ertion, increases energy, stamina and general resistance to stress. If you catch colds fre7uently are feel run&down, you night not have the energy left for giving a speech. Vitamin B: .sed in large amounts when the body is under stress. (eficiencies can show up as tremors, loss of de#terity, lack of coordination, depression, insomnia, forgetfulness, confusion, a 7uick temper and nervousness. If you are already under stress, the demands of a speech might push you over the edge. Calcium and Magnesium In balance, these minerals act as a tran7uilizer to the system. " calcium deficiency can create cramps and =nerves.= @heck your prescriptions. $tress reactions can increase the potency of certain drugs )including a few that are illegal, with respect to their neurological effects )5ergano,.

?et your rest. 6or many business people, the presentation is 'ust the most stressful event in an already stressed life. If you are already functioning at the borderline, you might lack the energy reserves you need to face a presentation. $peeches are not something you only need to give once in a while. %our life in business will probably re7uire you to make presentations of one kind or another on a regular basis. If you are going to be successful, you simply must make sure that your body is ready for the challenge.

Tric# 5ourself
%ou wonDt have much luck telling yourself not to be afraid when the source of the problem is low blood sugar. 2n the other hand, you can do a few things to help your brain help itself. $ome people swear by imagining the audience naked&&or any other trick that allows you to rela# about all those eyes staring at you.

Making yourself laugh&&whether you meant to or not&&will nearly always help you rela#. The more en'oyment you are feeling, the easier it is to think with your corte# instead of reacting with your adrenal glands. "ssociate speaking with fun. 3ractice your speeches in pleasant surroundings. "t least during the rehearsal, get rela#ed and have fun. Teach your brain to associate =talking with people= to having a party with friends. /at happy foods. 6or the same reason, you can trigger a dose of pleasure with the endorphins that are triggered by certain foods. 0omen respond well to fatIsugar combinations )chocolate, ice cream, cake,, while men tend toward fatIprotein or fatIsalt snacks )chips, french fries, pizza,. Be careful with the timing to avoid a sugar high or a protein lump in the digestive system. Make it a point to dress in something you know you look good in. ?et a haircut or treat yourself to a manicure. "ct like youDre getting ready for a hot date or a big party when you want to be the center of attention.

"isten to 5our 2od

" final word of advice is in order, especially if stage fright has suddenly appeared in someone who doesnDt typically get stressed by public speaking. If you find yourself nervous about making a certain point, or about showing the evidence you are using to support it, your body might be giving you signals to which you should be paying close attention. /specially when there is a great deal of social pressure to conform, our brains sometimes manage to ignore information that would lead us to act in another way. " person who is pressured by colleagues to do something unethical, for instance, might =forget= to make a count or =miss= the meaning of an email. "t the same time, though, the information has been processed unconsciously, and the body reacts. $o a headache appears, or the person breaks out in hives. $tagefright can be a similar signal, warning you that these words are not the right thing to say, that the time is not right to say them, or that this is the wrong audience to hear them.