(1.

2) CONCEPT OF STRESS
(1.2.1) INTRODUCTION TO STRESS
A lot of research has been conducted into stress over the last hundred years. Some of
the theories behind it are now settled and accepted; others are still being researched and
debated. During this time, there seems to have been something approaching open warfare
between competing theories and definitions: Views have been passionately held and aggressively
defended.
What complicates this is that intuitively we all feel that we know what stress is, as it is
something we have all experienced.

Definition:
Hans Selye was one of the founding fathers of stress research. His view in 1956 was
that stress is not necessarily something bad it all depends on how you take it. The stress of
exhilarating, creative successful work is beneficial, while that of failure, humiliation or infection is
detrimental. Selye believed that the biochemical effects of stress would be experienced
irrespective of whether the situation was positive or negative.
Since then, a great deal of further research has been conducted, and ideas have moved
on. Stress is now viewed as a "bad thing", with a range of harmful biochemical and long-term
effects. These effects have rarely been observed in positive situations.
The most commonly accepted definition of stress (mainly attributed to Richard S
Lazarus) is that stress is a condition or feeling experienced when a person perceives that
demands exceed the personal and social resources the individual is able to mobilize. In
short, it's what we feel when we think we've lost control of events.
This is the main definition used by this section of Mind Tools, although we also
recognize that there is an intertwined instinctive stress response to unexpected events. The stress
response inside us is therefore part instinct and part to do with the way we think.
The types of stress are as follows
Mechanical

Stress (physics), the average amount of force exerted per unit area.

Yield stress, the stress at which a material begins to deform plastically.

Compressive stress, the stress applied to materials resulting in their compaction.

Biological

Stress (biological), physiological or psychological stress; some types include:

o

Chronic stress, persistent stress which can lead to illness and mental disorder

Eustress, positive stress that can lead to improved long-term functioning

Workplace stress, stress caused by employment

Music

Accent (music).

Stress (band), an early '80s melodic rock band from San Diego.

Stress (punk band), an early '80s punk rock band from Athens.

Stress (Neo-Psychedelic band), from the late 1980's.

Stress, a song by the French band Justice on their debut album

Other

Stress (game), card game

Stress (linguistics), phonological use of prominence in language

Chronic Stress
Chronic stress is stress that lasts a long time or occurs frequently. Chronic stress is potentially
damaging.
Symptoms of chronic stress can be:

upset stomach

headache

backache

insomnia

anxiety

depression

anger

In the most severe cases it can lead to panic attacks or a panic disorder.
There are a variety of methods to control chronic stress, including exercise, healthy diet, stress
management, relaxation techniques, adequate rest, and relaxing hobbies.
Ensuring a healthy diet containing magnesium may help control or eliminate stress, in those
individuals with lower levels of magnesium or those who have a magnesium deficiency. Chronic
stress can also lead to a magnesium deficiency, which can be a factor in continued chronic stress,
and a whole host of other negative medical conditions caused by a magnesium deficiency.
It has been discovered that there is a huge upsurge in the number of people who suffer from this
condition. A very large number of these new cases suffer from insomnia.
In a review of the scientific literature on the relationship between stress and disease, the authors
found that stress plays a role in triggering or worsening depression and cardiovascular disease
and in speeding the progression of HIV/AIDS.

(1.2.2) Stress in Biological terms:

Stress is a biological term which refers to the consequences of the failure of a human or animal
body to respond appropriately to emotional or physical threats to the organism, whether actual or
imagined. It includes a state of alarm and adrenaline production, short-term resistance as a coping
mechanism, and exhaustion. It refers to the inability of a human or animal body to respond.
Common stress symptoms include irritability, muscular tension, inability to concentrate and a
variety of physical reactions, such as headaches and accelerated heart rate.
The term "stress" was first used by the endocrinologist Hans Selye in the 1930s to identify
physiological responses in laboratory animals. He later broadened and popularized the concept to
include the perceptions and responses of humans trying to adapt to the challenges of everyday
life. In Selye's terminology, "stress" refers to the reaction of the organism, and "stressor" to the
perceived threat. Stress in certain circumstances may be experienced positively. Eustress, for
example, can be an adaptive response prompting the activation of internal resources to meet
challenges and achieve goals.
The term is commonly used by laypersons in a metaphorical rather than literal or biological sense,
as a catch-all for any perceived difficulties in life. It also became a euphemism, a way of referring
to problems and eliciting sympathy without being explicitly confessional, just "stressed out". It
covers a huge range of phenomena from mild irritation to the kind of severe problems that might
result in a real breakdown of health. In popular usage almost any event or situation between these
extremes could be described as stressful.

(1.2.3) what is Stress?

Stress refers to the strain from the conflict between our external environment and us, leading to
emotional and physical pressure. In our fast paced world, it is impossible to live without stress,
whether you are a student or a working adult. There is both positive and negative stress,
depending on each individuals unique perception of the tension between the two forces. Not all
stress is bad. For example, positive stress, also known as eustress, can help an individual to
function at optimal effectiveness and efficiency.
Hence, it is evident that some form of positive stress can add more color and vibrancy to our lives.
The presence of a deadline, for example, can push us to make the most of our time and produce
greater efficiency. It is important to keep this in mind, as stress management refers to using stress
to our advantage, and not on eradicating the presence of stress in our lives.
On the other hand, negative stress can result in mental and physical strain. The individual will
experience symptoms such as tensions, headaches, irritability and in extreme cases, heart
palpitations. Hence, whilst some stress may be seen as a motivating force, it is important to
manage stress levels so that it does not have an adverse impact on your health and relationships.
Part of managing your stress levels include learning about how stress can affect you emotionally
and physically, as well as how to identify if you are performing at your optimal stress level (OSL)
or if you are experiencing negative stress. This knowledge will help you to identify when you need
to take a break, or perhaps seek professional help. It is also your first step towards developing
techniques to managing your stress levels.
Modern day stresses can take the form of monetary needs, or emotional frictions. Competition at
work and an increased workload can also cause greater levels of stress. How do you identify if
you are suffering from excessive stress? Psychological symptoms commonly experienced include
insomnia, headaches and an inability to focus. Physical symptoms take the form of heart
palpitations, breathlessness, excessive sweating and stomachaches.
What causes stress? There are many different causes of stress, and that which causes stress is
also known as a stressor. Common lifestyle stressors include performance, threat, and
bereavement stressors, to name a few. Performance stressors are triggered when an individual is
placed in a situation where he feels a need to excel. This could be during performance appraisals,
lunch with the boss, or giving a speech. Threat stressors are usually when the current situation
poses a dangerous threat, such as an economic downturn, or from an accident. Lastly,
bereavement stressors occur when there is a sense of loss such as the death of a loved one, or a
prized possession.
Thus, there are various stressors, and even more varied methods and techniques of dealing with
stress and turning it to our advantages. In order to do so, we must learn to tell when we have
crossed the line from positive to negative stress.

Good stress v/s Bad stress:

Stress has often been misunderstood to be negative, with few people acknowledging the
importance and usefulness of positive stress. In our everyday lives, stress is everywhere and
definitely unavoidable; hence our emphasis should be on differentiating between what is good
stress, and what is bad. This will help us to learn to cope with negative stress, and harness the
power of positive stress to help us achieve more.
There are 4 main categories of stress, namely eustress, distress, hyper stress and hypo stress.
Negative stress can cause many physical and psychological problems, whilst positive stress can
be very helpful for us. Heres how we differentiate between them.
Eustress:
this is a positive form of stress, which prepares your mind and body for the imminent challenges
that it has perceived. Eustress is a natural physical reaction by your body which increases blood
flow to your muscles, resulting in a higher heart rate. Athletes before a competition or perhaps a
manager before a major presentation would do well with eustress, allowing them to derive the
inspiration and strength that is needed.

Distress
We are familiar with this word, and know that it is a negative form of stress. This occurs when the
mind and body is unable to cope with changes, and usually occurs when there are deviations from
the norm. They can be categorized into acute stress and chronic stress. Acute stress is intense,
but does not last for long. On the other hand, chronic stress persists over a long period of time.
Trigger events for distress can be a change in job scope or routine that the person is unable to
handle or cope with.

Hyper stress
This is another form of negative stress that occurs when the individual is unable to cope with the
workload. Examples include highly stressful jobs, which require longer working hours than the
individual can handle. If you suspect that you are suffering from hyper stress, you are likely to
have sudden emotional breakdowns over insignificant issues, the proverbial straws that broke the
camels back. It is important for you to recognize that your body needs a break, or you may end up
with severe and chronic physical and psychological reactions.

Hypo stress
Lastly, hypo stress occurs when a person has nothing to do with his time and feels constantly
bored and unmotivated. This is due to an insufficient amount of stress; hence some stress is
inevitable and helpful to us. Companies should avoid having workers who experience hypo stress

as this will cause productivity and mindfulness to fall. If the job scope is boring and repetitive, it
would be a good idea to implement some form of job rotation so that there is always something
new to learn.
The types of stress are named as eustress and distress. Distress is the most commonlyreferred to type of stress, having negative implications, whereas eustress is a positive form of
stress, usually related to desirable events in person's life. Both can be equally taxing on the body,
and are cumulative in nature, depending on a person's way of adapting to a change that has
caused it.

suggestion
Here are 3 simple steps to help you with coping with stress
Step 1: Raising Awareness
Help yourself to identify when you are facing rising levels of stress, tipping the scales from positive
to negative. This is important, as being able to identify signs of being stressed can help you to
take steps to ensure that your overall quality of life does not drop. If left unacknowledged, the
problem will only snowball, leading to disastrous consequences to your health and overall
wellbeing.
You can identify if you are feeling stressed by checking if you have any physical or psychological
reactions, such as excessive sweating or heart palpitations, or the onset of headaches, irritability
or the need to escape. If you experience any of these reactions, identify if you are feeling any
overwhelming negative emotions, and if you are constantly worried.
Step 2: Identify the Cause
You need to be able to analyze the situation and identify what is causing the rise in stress. These
stressors can be external and internal. External stressors refer to things beyond your control, such
as the environment or your colleagues at work. Internal stressors refer to your own thinking and
attitude. Often, we only start reacting to stress when a combination of stressors working together
exceeds our ability to cope.
Keep a diary or a list of events that have caused you to feel strong negative emotions, or that are
likely stressors. This will help you to identify the causes of your stress. Whilst it is not always
possible to eradicate them, we can change the way that we cope with it.
Step 3: Coping with Stress
In order to deal with the situation that is causing you stress, you need to calm your mind and body
so as to stave off the reactions and cope with it in a positive way. This can be through different
methods, such as taking time off. If a situation is triggering your stress and you are unable to calm
down, remove yourself from it. Go outside and take a walk to calm down. Alternatively, you can try
implementing relaxation techniques such as deep breathing. If it is an internal stressor, stop your
thought process until you are able to deal with it logically.

The key to making these 3 steps work for you is to practice them. These are not instantaneous
solutions, and you need to condition your mind and practice them so that you can implement it
when you are feeling stressed.

(1.2.5) Stress Management

Stress management is the need of the hour. However hard we try to go beyond a stress
situation, life seems to find new ways of stressing us out and plaguing us with anxiety attacks.
Moreover, be it our anxiety, mind-body exhaustion or our erring attitudes, we tend to overlook
causes of stress and the conditions triggered by those. In such unsettling moments we often
forget that stressors, if not escapable, are fairly manageable and treatable.
Stress, either quick or constant, can induce risky body-mind disorders. Immediate
disorders such as dizzy spells, anxiety attacks, tension, sleeplessness, nervousness and muscle
cramps can all result in chronic health problems. They may also affect our immune, cardiovascular
and nervous systems and lead individuals to habitual addictions, which are inter-linked with stress.
Like "stress reactions", "relaxation responses" and stress management techniques are
some of the body's important built-in response systems. As a relaxation response the body tries to
get back balance in its homeostasis. Some hormones released during the 'fight or flight' situation
prompt the body to replace the lost carbohydrates and fats, and restore the energy level. The
knotted nerves, tightened muscles and an exhausted mind crave for looseness. Unfortunately,
today, we don't get relaxing and soothing situations without asking. To be relaxed we have to
strive to create such situations.

Recognizing a stressor:
It is important to recognize whether you are under stress or out of it. Many times, even if we are
under the influence of a stressful condition and our body reacts to it internally as well as externally,
we fail to realize that we are reacting under stress. This also happens when the causes of stress
are there long enough for us to get habituated to them. The body constantly tries to tell us through
symptoms such as rapid palpitation, dizzy spells, tight muscles or various body aches that
something is wrong. It is important to remain attentive to such symptoms and to learn to cope with
the situations.
We cope better with stressful situation, when we encounter them voluntarily. In cases of
relocation, promotion or layoff, adventurous sports or having a baby, we tend to respond positively
under stress. But, when we are compelled into such situations against our will or knowledge, more
often than not, we wilt at the face of unknown and imagined threats. For instance, stress may
mount when one is coerced into undertaking some work against one's will.

Laughter:

Adopting a humorous view towards life's situations can take the edge off everyday stressors. Not
being too serious or in a constant alert mode helps maintain the equanimity of mind and promote
clear thinking. Being able to laugh stress away is the smartest way to ward off its effects.
A sense of humor also allows us to perceive and appreciate the incongruities of life and provides
moments of delight. The emotions we experience directly affect our immune system. The positive
emotions can create neurochemical changes that buffer the immunosuppressive effects of stress.
During stress, the adrenal gland releases corticosteroids, which are converted to cortical in the
blood stream. These have an immunosuppressive effect. Dr. Lee Berk and fellow researcher Dr.
Stanley Tan at Loma Linda University School of Medicine have produced carefully controlled
studies showing that the experience of laughter lowers serum cortical levels, increases the
amount and activity of T lymphocytesthe natural killer cells. Laughter also increases the number
of T cells that have suppresser receptors.

What Laughter Can Do Against Stress And Its Effects ?

Laughter lowers blood pressure and reduces hypertension.
It provides good cardiac conditioning especially for those who are unable to perform physical
exercise.
Reduces stress hormones (studies shows, laughter induces reduction of at least four of
neuroendocrine hormonesepinephrine, cortical, dopac, and growth hormone, associated with
stress response).
Laughter cleanses the lungs and body tissues of accumulated stale air as it empties more air
than it takes in. It is beneficial for patients suffering from emphysema and other respiratory
ailments.
It increases muscle flexion, relaxation and fluent blood circulation in body.
Boosts immune function by raising levels of infection-fighting T-cells, disease-fighting proteins
called Gamma-interferon and disease-destroying antibodies called B-cells.
Laughter triggers the release of endorphinsbody's natural painkillers.

 Produces a general sense of well-being.

Decrease or Discontinue Caffeine:

Most people do not realize that caffeine (coffee, tea, chocolate and cola) is a drug, a strong
stimulant that actually generates a stress reaction in the body. The best way to observe the effect
of caffeine is to get it out of the system long enough to see if there is a difference in how they feel.
75% to 80% of people feel more relaxed, less jittery or nervous, sleep better, have more energy
(a paradox, since you are removing a stimulant), less heartburn and fewer muscle aches. Many
patients feel dramatically better and cannot believe the difference.
One warning, however, people must wean them gradually or they will get migraine type withdrawal
headaches. It is suggested to decrease by one drink per day until they are down to zero, then they
should abstain for three weeks.

Regular Exercise:
Aerobic exercise is a best way of draining off stress energy. To understand why, we need to review
what stress is, stress is the state of increased arousal necessary for an organism to defend itself
at a time of danger.
The stress reaction is in us, not "out there." It provides us with the strength and energy to either
fight or run away from danger and is therefore self-protective.
Exercise is the most logical way to dissipate this excess energy. It is what our bodies are trying to
do when we pace around or tap our legs and fingers. It is much better to channel it into a more
complete form of exercise like a brisk walk, a run, a bike ride or a game of squash. During times of
high stress, we could benefit from an immediate physical outlet - but this often is not possible.
However, regular exercise can drain off ongoing stress and keep things under control. At the very
least, it is important to exercise three times per week for a minimum of 30 minutes each time.
Aerobic activities like walking, jogging, swimming, bicycling, racquet sports, skiing, aerobics
classes and dancing are suitable. It is also beneficial to have a variety of exercise outlets. For
chronic or acute stress, exercise is an essential ingredient in any stress reduction program.

Relaxation/Meditation:
Another way to reduce stress in the body is through certain disciplines which fall under the
heading of relaxation techniques. Just as we are all capable of mounting and sustaining a stress
reaction, we have also inherited the ability to put our bodies into a state of deep relaxation which
Dr. Herbert Benson of Harvard University has named "the relaxation response." In this state, all
the physiologic events in the stress reaction are reversed: pulse slows, blood pressure falls,
breathing slows and muscles relax.
Where the stress reaction is automatic, however, the relaxation response needs to be brought
forth by intention. Fortunately, there are many ways of doing this. Sitting quietly by a lake or

fireplace, gently petting the family cat, lying on a hammock and other restful activities can
generate this state. There also are specific skills that can be learned which are efficient and
beneficial. A state of deep relaxation achieved through meditation or self-hypnosis is actually more
physiologically restful than sleep. These techniques are best learned through formal training
courses which are taught in a variety of places. Books and relaxation tapes can be used.
On days when exercise is not possible, relaxation techniques are an excellent way to bring down
the body's stress level. Whereas exercise dissipates stress energy, relaxation techniques
neutralize it, producing a calming effect. As little as 20 minutes once or twice per day confers
significant benefit.

Sleep:
Sleep is an important way of reducing stress. Chronically stressed patients almost all suffer from
fatigue (in some cases resulting from stress-induced insomnia), and people who are tired do not
cope well with stressful situations. These dynamics can create a vicious cycle. When distressed
people get more sleep, they feel better and are more resilient and adaptable in dealing with dayto-day events. Most people know what their usual sleep requirement is (the range is five to 10
hours per night; the average being seven to eight), but a surprisingly large percentage of the
population is chronically sleep deprived. The three criteria of success are waking refreshed, good
daytime energy and waking naturally before the alarm goes off in the morning.
Sleeping-in is fine but if you sleep too long, it throws off your body rhythms during the following
day. It is better to go to bed earlier. Daytime naps are an interesting phenomenon. They can be
valuable if they are short and timed properly (i.e., not in the evening). The "power nap" or catnap
is a short sleep (five to 20 minutes) that can be rejuvenating. A nap lasting more than 30 minutes
can make you feel groggy. Beyond these cautionary notes, sleep can be key in reducing stress
and helping person cope and function better.

Ventilation/Support System:
Many people go to their work place upset, talking incessantly about a problem, and feeling better
when they are finished. They have told their story, cried or made some admission, and the act of
doing so in the presence of a trusted and empathic listener has been therapeutic. Listener often
does not have to say much. They just have to be there, listen attentively and show their concern
and caring. On other occasions we might offer validation, encouragement or advice. But the
combination of the patient being able to ventilate and their support can be profoundly beneficial.
There is an old saying that "a problem shared is a problem halved." People who keep things to
themselves carry a considerable and unnecessary burden. We can do much for person under
stress by allowing them to ventilate or encouraging them to do so. We can also help by urging
them to develop a support system (a few trusted relatives, co-workers or friends to talk to when
they are upset or worried).

10

Another form of ventilation that many patients find helpful is writing. When a person is angry, and
under stress, Psychologist often suggest them to write a letter to the person at whom they are
vexed. These letters are not for sending; they should be destroyed once they are written - unread.
The value is in expressing the feelings and getting them out. Rereading the letter just reinforces
the upset and fans the flames of anger all over again.
One of the most important things we can do for person under stress is teach them about stress
management. Even better, we can learn these lessons ourselves and then model them for that
person.

(1.2.6) Reduce your stress

1. Job analysis: We have all experienced that appalling sense of having far too much work to do and too little time
to do it in. We can choose to ignore this, and work unreasonably long hours to stay on top of our
workload. The risks here are that we become exhausted, that we have so much to do that we do a
poor quality job and that we neglect other areas of our life. Each of these can lead to intense
stress.
The alternative is to work more intelligently, by focusing on the things that are important for job
success and reducing the time we spend on low priority tasks. Job Analysis is the first step in
doing this.
The first of the action-oriented skills that we look at is Job Analysis. Job Analysis is a key
technique for managing job overload an important source of stress.
To do an excellent job, you need to fully understand what is expected of you. While this may seem
obvious, in the hurly-burly of a new, fast-moving, high-pressure role, it is oftentimes something
that is easy to overlook.
By understanding the priorities in your job, and what constitutes success within it, you can focus
on these activities and minimize work on other tasks as much as possible. This helps you get the
greatest return from the work you do, and keep your workload under control.
Job Analysis is a useful technique for getting a firm grip on what really is important in your job so
that you are able to perform excellently. It helps you to cut through clutter and distraction to get to
the heart of what you need to do.
2. Rational & positive thinking: You are thinking negatively when you fear the future, put yourself down, criticize yourself for
errors, doubt your abilities, or expect failure. Negative thinking damages confidence, harms
performance and paralyzes mental skills.
Unfortunately, negative thoughts tend to flit into our consciousness, do their damage and flit back
out again, with their significance having barely been noticed. Since we barely realize that they
were there, we do not challenge them properly, which means that they can be completely incorrect
and wrong.

11

Thought Awareness is the process by which you observe your thoughts and become aware of
what is going through your head.
One approach to it is to observe your "stream of consciousness" as you think about the thing
you're trying to achieve which is stressful. Do not suppress any thoughts. Instead, just let them run
their course while you watch them, and write them down on our free worksheet as they occur.
Then let them go.
Another more general approach to Thought Awareness comes with logging stress in your Stress
Diary. When you analyze your diary at the end of the period, you should be able to see the most
common and the most damaging thoughts. Tackle these as a priority using the techniques below.
Here are some typical negative thoughts you might experience when preparing to give a major
presentation:

Fear about the quality of your performance or of problems that may interfere with it;

Worry about how the audience (especially important people in it like your boss) or the press
may react to you;

Dwelling on the negative consequences of a poor performance; or

Self-criticism over a less-than-perfect rehearsal.

Thought awareness is the first step in the process of managing negative thoughts, as you cannot
manage thoughts that you are unaware of.

Rational Thinking
The next step in dealing with negative thinking is to challenge the negative thoughts that you
identified using the Thought Awareness technique. Look at every thought you wrote down and
challenge it rationally. Ask yourself whether the thought is reasonable. What evidence is there for
and against the thought? Would your colleagues and mentors agree or disagree with it?
Looking at the examples, the following challenges could be made to the negative thoughts we
identified earlier:

Feelings of inadequacy: Have you trained yourself as well as you reasonably should
have? Do you have the experience and resources you need to make the presentation?
Have you planned, prepared and rehearsed enough? If you have done all of these, you've
done as much as you can to give a good performance.

Worries about performance during rehearsal: If some of your practice was less than
perfect, then remind yourself that the purpose of the practice is to identify areas for
improvement, so that these can be sorted out before the performance.
Problems with issues outside your control: Have you identified the risks of these things
happening, and have you taken steps to reduce the likelihood of them happening or their
impact if they do? What will you do if they occur? And what do you need others to do for
you?

12

Worry about other people's reactions: If you have prepared well, and you do the best
you can, then you should be satisfied. If you perform as well as you reasonably can, then
fair people are likely to respond well. If people are not fair, the best thing to do is ignore
their comments and rise above them.

When you challenge negative thoughts rationally, you should be able to see quickly whether the
thoughts are wrong or whether they have some substance to them. Where there is some
substance, take appropriate action. However, make sure that your negative thoughts are
genuinely important to achieving your goals, and don't just reflect a lack of experience, which
everyone has to go through at some stage.
Positive Thinking & Opportunity Seeking
The final step is to prepare rational, positive thoughts and affirmations to counter any remaining
negativity. It can also be useful to look at the situation and see if there are any useful opportunities
that are offered by it.
By basing your affirmations on the clear, rational assessments of facts that you made using
Rational Thinking, you can use them to undo the damage that negative thinking may have done to
your self-confidence.
Continuing the examples above, positive affirmations might be:

Problems during practice: "I have learned from my rehearsals. This has put me in a
position where I can deliver a great performance. I am going to perform well and enjoy the
event."

Worries about performance: "I have prepared well and rehearsed thoroughly. I am well
positioned to give an excellent performance."

Problems issues outside your control: "I have thought through everything that might
reasonably happen and have planned how I can handle all likely contingencies. I am very
well placed to react flexibly to events."

Worry about other people's reaction: "Fair people will react well to a good performance. I
will rise above any unfair criticism in a mature and professional way."

In the examples above, successfully overcoming the situations causing the original negative
thinking will open up opportunities. You will acquire new skills, you will be seen as someone who
can handle difficult challenges, and you may open up new career opportunities.
Make sure that identifying these opportunities and focusing on them is part of your positive
thinking.

13

2. Research Methodology
(2.1) Research Objective: Stress is a dynamic condition in witch an individual is confronted with an opportunity,
demand or resource related to what the individual desires and for which the outcome is perceived
to be both uncertain and important. This is a complicated definition.
Stress is not necessarily bad in and of itself. Although stress is typically discussed in a
negative context, it also has a positive value. Its an opportunity when it offers potential gain.
Consider for example, the superior performance that an athlete or stage performer gives in
clutch situations. Such individuals often use stress positively to rise to the occasion and perform
at or near their maximum. Similarly, many professionals see the pressures of heavy workloads
and deadlines as positive challenges that enhance the quality of their work and the satisfaction the
get from their job.
But it is different in the case of bank employees. The bank employees are the people who
also have to achieve the certain target and so for the non achievement of target the employees
remain stressed and tensed. The employees who have the simple table work also have to face the
problem of stress. Due to recession the banking sector is also facing the problem of employee cutoffs and so the work load of the existing employees increases and the feel stressed.
The types of stress are named as eustress and distress. Distress is the most commonlyreferred to type of stress, having negative implications, whereas eustress is a positive form of
stress, usually related to desirable events in person's life. Both can be equally taxing on the body,
and are cumulative in nature, depending on a person's way of adapting to a change that has
caused it. Stress management is the need of the hour. However hard we try to go beyond a stress
situation, life seems to find new ways of stressing us out and plaguing us with anxiety attacks.
Moreover, be it our anxiety, mind-body exhaustion or our erring attitudes, we tend to overlook
causes of stress and the conditions triggered by those. In such unsettling moments we often
forget that stressors, if not escapable, are fairly manageable and treatable.
Stress, either quick or constant, can induce risky body-mind disorders. Immediate
disorders such as dizzy spells, anxiety attacks, tension, sleeplessness, nervousness and muscle
cramps can all result in chronic health problems. They may also affect our immune, cardiovascular
and nervous systems and lead individuals to habitual addictions, which are inter-linked with stress.
Like "stress reactions", "relaxation responses" and stress management techniques are some of
the body's important built-in response systems. As a relaxation response the body tries to get back
balance in its homeostasis. Some hormones released during the 'fight or flight' situation prompt
the body to replace the lost carbohydrates and fats, and restore the energy level. The knotted
nerves, tightened muscles and an exhausted mind crave for looseness. Unfortunately, today, we
don't get relaxing and soothing situations without asking. To be relaxed we have to strive to create
such situations.

14

This research is to carry out the study that how much stressed the employees of the
banks are and how do their stress affect their work life, social life, output etc. so a sample of 14 to
15 employees are selected from all the three banks for the research of stress among them.

3. BIBILIOGRAPHY

o www.mindtool.com
o www.citehr.com
o http://en.wikipedia.org/wiki/Stress_management
o Research Methodology: Methods And Techniques Dr. C.R. Kothari
o Organizational Behavior Stephen P. Robbins

15

16