TABLE OF CONTENTS

CH NO. CONTENTS PAGE NO

A Acknowledgement (i)
B Executive Summary (ii)
C Certificate (iii)
1 INTRODUCTION TO THE PROJECT
1.1 Introduction
1.2 Objective of the Study
1.3 Scope of the Study
1.4 Significance & Need of the Study
1.5 Literature review

2 Stress management
2.1 Introduction of stress management
2.2 Source of stress
2.3 Effect of stress
2.4 Stress Relieving Techniques
2.5 Stress management techniques
3 RESEARCH METHODOLOGY
3.1 Quantitative Research
3.2 Sources of data
3.3 Sampling
3.4 Data collection instrument
4 DATA ANALYSIS AND INTERPRETATION
5 LIMITATIONS,SUGGESTIONS &
5.1 CONCLUSIONS
5.2 Limitations
5.3 Conclusions
5.4 Findings
5.5 Bibliography

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 CHAPTER 1

INTRODUCTION
1.1 Background of Study

Stress is the feeling that is created when we react to particular events. It can make you feel
threatened or upset. It is a combination of psychological, physiological and behavioural
reactions that people have in response to events that threaten or challenge them. Stress can be
good or bad. Sometimes, it can be helpful, providing people with the extra energy or alertness
they need and could give a runner the edge he or she needs to persevere in a marathon, for
example. Good kind of stress is called eustress. Unfortunately, stress is often not helpful and
can even be harmful when not managed effectively. Stress also can increase the risk of
developing heath problems such as cardiovascular disease and anxiety disorders. The bad kind
of stress is called distress.

Stress is the effect of disruptive or upsetting situations which cause in response to adverse
external situation. As collage students, we are more influenced of encountering involuntary
situations or conflicts causing us to experience feeling like frustration, anxiety and having fear
of what we cannot control. Face academic demands, social involvement, family and daily
responsibilities are the causes that are faced among the college students. By not knowing how
deal with meeting and demands of being a college student and some having a full time job or a
family to cater too can create a lot of pressure and cause stress.

There are a lot of life changing decisions we have to make and challenges we face daily. Some
of those challengers can be classes, difficulties with our schedule, academic and financial
obstacles. At times it seems impossible to find balance between school and friends, family, part
time or full-time jobs and relationships. Thus, this survey study is carried out to identify the
factors associated with the stress among the employees and college students, the effects of
stress that can be experience and to recommend suitable and appropriate actions that can be
taken to overcome the problem.

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1.2 Objectives of the study

The main objectives of the study are as follow:

 To identify personal factors responsible for causing stress among people.

 To assess the impact of stress on the efficiency of work

 To analyze the organizational and work-related factors leading to stress

 To suggest successful implementation for coping with such stress

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1.3 Scope of the study

1. The study includes employees of KD Practice Pvt Ltd and college students. The sample
size used for the study is 44.
2. To fulfill the objectives of this research, the study is undertaken to analyze the stress
management among employees and college students

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 CHAPTER 2

STRESS MANAGEMENT

2.1 Introduction to the Topic

Stress management is a wide spectrum of techniques and psychotherapies aimed at

controlling a person's level of stress, especially chronic stress, usually for the purpose
of improving everyday functioning. In this context, the term 'stress' refers only to a stress with
significant negative consequences, or distress in the terminology advocated by Hans Selye,
rather than what he calls eustress, a stress whose consequences are helpful or otherwise.

Stress produces numerous physical and mental symptoms which vary according to each
individual's situational factors. 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. Although life provides numerous demands that can prove
difficult to handle, stress management provides a number of ways to manage anxiety
and maintain overall well-being.

Despite stress often being thought of as a subjective experience, levels of stress are readily
measurable, using various physiological tests, similar to those used in polygraphs.

Many practical stress management techniques are available, some for use by
health professionals and others, for self-help, which may help an individual reduce their
levels of stress, provide positive feelings of control over one's life and promote general well-
being.

Evaluating the effectiveness of various stress management techniques can be difficult,

as limited research currently exists. Consequently, the amount and quality of evidence for
the various techniques varies widely. Some are accepted as effective treatments for use
in psychotherapy, while others with less evidence favoring them are considered
alternative therapies. Many professional organizations exist to promote and provide
training in conventional or alternative therapies.

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 There are several models of stress management, each with distinctive explanations 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.

HISTORICAL FOUNDATIONS

Walter Cannon and Hans Selye used animal studies to establish the earliest scientific basis for
the study of stress. They measured the physiological responses of animals to external
pressures, such as heat and cold, prolonged restraint, and surgical procedures, a feeling of well-
being results from approaching the world with a "quiet mind".

Subsequent studies of stress in humans by Richard Rahe and others established the view that
stress is caused by distinct, measurable life stressors, and further, that these life stressors can
be ranked by the median degree of stress they produce (leading to the Holmes and
Rahe stress scale). Thus, stress was traditionally conceptualized to be a result of external
insults beyond the control of those experiencing the stress. More recently, however, it
has been argued that external circumstances do not have any intrinsic capacity to produce
stress, but instead their effect is mediated by the individual's perceptions, capacities, and
understanding.

Transactional model

Richard Lazarus and Susan Folkman suggested in 1981 that stress can be thought of
as resulting from an "imbalance between demands and resources" or as occurring
when "pressure exceeds one's perceived ability to cope". Stress management was
developed and premised on the idea that stress is not a direct response to a stressor but rather
one's resources and ability to cope mediate the stress response and are amenable to
change, thus allowing stress to be controllable.

Among the many stressors mentioned by employees, these are the most common:

 Conflicts in company
 The way employees are treated by their bosses/supervisors or company
 Lack of job security
 Company policies

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  Co-workers who don't do their fair share
 Unclear expectations
 Poor communication
 Not enough control over assignments
 Inadequate pay or benefits
 Urgent deadlines
 Too much work
 Long hours
 Uncomfortable physical conditions
 Relationship conflicts
 Co-workers making careless mistakes
 Dealing with rude customers
 Lack of co-operation
 How the company treats co-workers

In order to develop an effective stress management program it is first necessary to identify

the factors that are central to a person controlling his/her stress, and to identify the
intervention methods which effectively target these factors. Lazarus and Folkman's
interpretation of stress focuses on the transaction between people and their external
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. Also, if the person possesses or can use adequate 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 realization/innate health model

The health realization/innate 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 individual's 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

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thought, stating that it is ultimately a person's thought processes that determine the response
to potentially stressful external circumstances. In this model, stress results from
appraising oneself and one's circumstances through a mental filter of insecurity and
negativity, whereas a feeling of well-being results from approaching the world with a "quiet
mind".

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.

Stress prevention and resilience

Although many techniques have traditionally been developed to deal with the consequences
of stress, considerable research has also been conducted on the prevention of stress, a subject
closely related to psychological resilience-building. A number of self-help approaches
to stress-prevention and resilience-building have been developed, drawing mainly on the
theory and practice of cognitive-behavioral therapy.

Stress in the workplace is a commonality throughout the world in every business.] Managing
that stress becomes vital in order to keep up job performance as well as relationship with co-
workers and employers. For some workers, changing the work environment relieves
work stress. Making the environment less competitive between employees decreases some
amounts of stress. However, each person is different and some people like the pressure
to perform better.

Salary can be an important concern of employees. Salary can affect the way people
work because they can aim for promotion and in result, a higher salary. This can lead to
chronic stress.

Cultural differences have also shown to have some major effects on stress coping problems.
Eastern Asian employees may deal with certain work situations differently from how a
Western North American employee would.

In order to manage stress in the workplace, employers can provide stress managing programs
such as therapy, communication programs, and a more flexible work schedule.

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Medical environment

A study was done on the stress levels in general practitioners and hospital consultants
in1999. Over 500 medical employees participated in this study done by R.P Caplan.
These results showed that 47% of the workers scored high on their questionnaire for high
levels of stress.. 27% of the general practitioners even scored to be very depressed.
These numbers came to a surprise to Dr. Caplan and it showed how alarming the large
number of medical workers was that became stressed out because of their jobs. Managers
stress levels were not as high as the actual practitioners themselves. An eye-opening statistic
showed that nearly54% of workers suffered from anxiety while being in the hospital.
Although this was a small sample size for hospitals around the world, Caplan feels this trend
is probably fairly accurateacross the majority of hospitals

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Stress: What is it?

Although we all talk about stress, it often isn’t clear what stress is really about. Many people
consider stress to be something that happens to them, an event such as an injury or a job loss.
Others think that stress is what happens to our body, mind, and behavior in response to an
event (E.g. heart pounding, anxiety, or nail biting). While stress does involve events and our
response to then, these are not the most important factors. Our thoughts about the situations in
which we find ourselves are the critical factor. When something happens to us, we
automatically evaluate the situation mentally. We decide if it is threatening to us, how
we need to deal with the situation, and what skills we can use. If we decide that the demands
of the situation outweigh the skills we have, then we label the situation as “stressful” and
react with the classic “stress response.” If we decide that our coping skills outweigh the
demands of the situation, then we don’t see it as “stressful.” Stress can come from any
situation or thought that makes you feel frustrated, angry, or anxious. Everyone sees
situations differently and has different coping skills. For this reason, no two people will
respond exactly the same way to a given situation. Additionally, not all situations that
are labeled “stressful” are negative. The birth of a child, being promoted at work, or moving
to a new home may not be perceived as threatening. However, we may feel that
situations are “stressful” because we don’t feel fully prepared to deal with them. Stress is a
normal part of life. In small quantities, stress is good; it can motivate you and help you
become more productive. However, too much stress, or a strong response to stress can
be harmful. How we perceive a stress provoking event and how we react to it
determines its impact on our health. We may be motivated and invigorated by the events
in our lives, or we may see some as “stressful” and respond in a manner that may have a
negative effect on our physical, mental, and social well- being. If we always respond in a
negative way, our health and happiness may suffer. By understanding ourselves and
our reaction to stress-provoking situations, we can learn to handle stress more
effectively. In the most accurate meaning, stress management is not about learning how to
avoid or escape the pressures and turbulence of modern living; it is about learning to
appreciate how the body reacts to these pressures, and about learning how to develop
skills which enhance the body’s adjustment. To learn stress management is to learn about the
mind-body connection and to the degree to which we can control our health in apositive
sense.

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2.2 Source of Stress

We can experience stress from four basic sources: The Environment – the environment can
bombard you with intense and competing demands to adjust. Examples of
environmental stressors include weather, noise, crowding, pollution, traffic, unsafe and
substandard housing, and crime. Social Stressors – we can experience multiple stressors
arising from the demands of the different social roles we occupy, such as parent,
spouse, caregiver, and employee. Some examples of social stressors include deadlines,
financial problems, job interviews, presentations, disagreements, demands for your time
and attention, loss of a loved one, divorce, and co-parenting. Physiological – Situations
and circumstances affecting our body can be experienced as physiological stressors.
Examples of physiological stressors include rapid growth of adolescence, menopause,
illness, aging, giving birth, accidents, lack of exercise, poor nutrition, and sleep
disturbances. Thoughts – Your brain interprets and perceives situations as stressful,
difficult, painful, or pleasant. Some situations in life are stress provoking, but it is our
thoughts that determine whether they are a problem for us.

It is somewhat hard to categorize stressors into objective lists of those that cause
positive stress and those that cause negative stress, because different people will have
different perceptions and reactions to particular situations. However, by generalizing, we can
compile a list of stressors that are typically experienced as negative or positive to most
people, most of the time.

Examples of negative personal stressors can include:

• The death of a partner

• Filing for divorce
• Losing contact with loved ones
• The death of a family member
• Hospitalization (oneself or a family member)
• Injury or illness (oneself or a family member)
• Being abused or neglected
• Separation from a spouse or committed relationship partner
• Conflict in interpersonal relationships

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Bankruptcy/money problems
• Unemployment
• Sleep problems
• Children’s problems at school

Examples of positive personal stressors might include:

• Receiving a promotion at work

• Starting a new job
• Marriage or commitment ceremony
• Buying a home
• Having a child
• Moving
• Taking or planning a vacation
• Holiday seasons
• Retiring
• Taking educational classes or learning a new hobby

2.3 Effects of stress

Stress is difficult for professionals to define because it is a highly subjective
phenomenon that differs for each of us. Things that are distressful for some individuals can be
pleasurable for others. We also respond to stress differently. Some people blush, some
eat more while others grow pale or eat less. There are numerous physical as well as
emotional responses asillustrated by the following list of 50 common signs and symptoms of
stress.

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2.4 Stress Relieving Techniques

Mindfulness

Meditation that cultivates mindfulness can be particularly effective at reducing stress,

anxiety, depression, and other negative emotions. Mindfulness is the quality of being
fully engaged in the present moment, without over-thinking or analyzing the experience.
Rather than worrying about the future or dwelling on the past, mindfulness meditation switches
the focus on what is happening right now. Mindfulness meditation is not equal to zoning out. It
takes effort to maintain your concentration and to bring it back to the present moment when
your mind wanders or you start to drift off. But with regular practice, mindfulness
strengthens the areas of the brain associated with joy and relaxation. Mindfulness provides a
potentially powerful antidote to the common causes of daily stress such as time
pressure, distraction, agitation, and interpersonal conflicts.

How to do a Mindfulness Exercise

Body Scan – Body scanning promotes mindfulness by focusing your attention on

various parts of your body. Like progressive muscle relaxation, you can start with your feet
and work your way up. However, instead of tensing and relaxing your muscles, you simply
focus on the way each part of your body feels, noticing any sensations without labeling then as
“good or bad”.

Walking Meditation – You don’t have to be seated or still to practice mindfulness. In

walking meditation, mindfulness involves being focused on the physicality of each step; the
sensation of your feet touching the ground; the rhythm of your breath while moving,
and feeling the wind against your face.

Mindful Eating – If you reach for food when you feel stressed, or you gulp your meals down
in a rush, try eating mindfully. Sit down at the table and focus your full attention on the meal.
This means no T.V., reading the newspaper, or eating on the run. Eat slowly, taking time to
concentrate on each bite, noticing the texture and taste of the food.

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2.5 Stress management techniques

If you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress
wreaks havoc on your emotional equilibrium, as well as your physical health. It narrows your
ability to think clearly, function effectively, and enjoy life.

Effective stress management, on the other hand, helps you break the hold stress has on your
life, so you can be happier, healthier, and more productive. The ultimate goal is a balanced
life, with time for work, relationships, relaxation, and fun—and the resilience to hold
up under pressure and meet challenges head on. But stress management is not one-size-fits-all.

That’s why it’s important to experiment and find out what works best for you. The following
stress management tips can help you do that.

Tip 1: Identify the sources of stress in your life

Stress management starts with identifying the sources of stress in your life. This isn’t
as straightforward as it sounds. While it’s easy to identify major stressors such as changing
jobs, moving, or a going through a divorce, pinpointing the sources of chronic stress can be
more complicated. It’s all too easy to overlook how your own thoughts, feelings, and
behaviors contribute to your everyday stress levels. Sure, you may know that you’re constantly
worried about work deadlines, but maybe it’s your procrastination, rather than the actual
job demands, that is causing the stress.

To identify your true sources of stress, look closely at your habits, attitude, and excuses:

 Do you explain away stress as temporary (“I just have a million things going on right

now”) even though you can’t remember the last time you took a breather?

 Do 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,
that’s all”)?
 Do you blame your stress on other people or outside events, or view it as
entirely normal and unexceptional?

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

Tip 2: Practice the 4 A's of stress management

While stress is an automatic response from your nervous system, some stressors arise
at predictable times—your commute to work, a meeting with your boss, or family gatherings,
for example. When handling such predictable stressors, you can either change the situation or
change your reaction. When deciding which option to choose in any given scenario,
it’s helpful to think of the four A's: avoid, alter, adapt, or accept.

The 4 As: Avoid, Alter, Adapt, Accept

Avoid unnecessary stress

It’s not healthy to avoid a stressful situation that needs to be addressed, but you may
besurprised by the number of stressors in your life that you can eliminate.

Alter the situation

If you can't avoid a stressful situation, try to alter it. Often, this involves changing the way you
communicate and operate in your daily life.

Adapt to the stressor

If you can't change the stressor, change yourself. You can adapt to stressful situations
and regain your sense of control by changing your expectations and attitude.

Accept the things you can’t change

Some sources of stress are unavoidable. You can’t 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. Acceptance may be difficult, but in the long
run, it’s easier than railing against a situation you can’t change.

Tip 3: Get moving

When you’re stressed, the last thing you probably feel like doing is getting up and exercising.

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But physical activity is a huge stress reliever—and you don’t have to be an athlete or spend
hours in a gym to experience the benefits. Exercise releases endorphins that make you feel
good, and it can also serve as a valuable distraction from your daily worries.

While you’ll get the most benefit from regularly exercising for 30 minutes or more, it’s okay to
build up your fitness level gradually. Even very small activities can add up over the course of a

day. The first step is to get yourself up and moving.

Tip 4: Connect to others

There is nothing more calming than spending quality time with another human being
who makes you feel safe and understood. In fact, face-to-face interaction triggers a
cascade of hormones that counteracts the body’s defensive “fight-or-flight” response. It’s
nature’s natural stress reliever (as an added bonus, it also helps stave off depression and
anxiety). So make it a point to connect regularly—and in person—with family and friends.

Keep in mind that the people you talk to don’t have to be able to fix your stress. They simply
need to be good listeners. And try not to let worries about looking weak or being a burden
keep you from opening up. The people who care about you will be flattered by your trust. It
will only strengthen your bond.

Of course, it’s not always realistic to have a pal close by to lean on when you feel
overwhelmed by stress, but by building and maintaining a network of close friends you can
improve your resiliency to life’s stressors.

Tip 5: Make time for fun and relaxation

Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by
carving out “me” time. Don’t get so caught up in the hustle and bustle of life that you forget to
take care of your own needs. Nurturing yourself is a necessity, not a luxury. If you
regularly make time for fun and relaxation, you’ll be in a better place to handle life’s
stressors.

Set aside leisure time. Include rest and relaxation in your daily schedule. Don’t allow other
obligations to encroach. This is your time to take a break from all responsibilities and
recharge your batteries.
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Do something you enjoy every day. Make time for leisure activities that bring you
joy, whether it be stargazing, playing the piano, or working on your bike.

Keep your sense of humor. This includes the ability to laugh at yourself. The act of
laughing helps your body fight stress in a number of ways.

Tip 6: Manage your time better

Poor time management can cause a lot of stress. When you’re stretched too thin and running
behind, it’s hard to stay calm and focused. Plus, you’ll be tempted to avoid or cut back on all
the healthy things you should be doing to keep stress in check, like socializing and getting
enough sleep. The good news: there are things you can do to achieve a healthier work-life
balance.

Don't over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much
into one day. All too often, we underestimate how long things will take.

Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of importance.
Do the high-priority items first. If you have something particularly unpleasant or stressful to
do, get it over with early. The rest of your day will be more pleasant as a result.

Break projects into small steps. If a large project seems overwhelming, make a step-by-step
plan. Focus on one manageable step at a time, rather than taking on everything at once.

Delegate responsibility. You don’t have to do it all yourself, whether at home, school, or on
the job. If other people can take care of the task, why not let them? Let go of the desire to
control or oversee every little step. You’ll be letting go of unnecessary stress in the process.

Tip 7: Maintain balance with a healthy lifestyle

In addition to regular exercise, there are other healthy lifestyle choices that can increase your
resistance to stress.

Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so
be mindful of what you eat. Start your day right with breakfast, and keep your energy up and
your mind clear with balanced, nutritious meals throughout the day.

Reduce caffeine and sugar. 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, you’ll feel more relaxed and you’ll sleep better.
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Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an
easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue
at hand; deal with problems head on and with a clear mind.

Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will
increase your stress because it may cause you to think irrationally.

Tip 8: Act Rather Than React

"We experience stress when we feel that situations are out of our control," says Melnick. It
activates the stress hormone and, if chronic, wears down confidence, concentration and well-
being. She advises that you identify the aspects of the situation you can control and aspects you
can't. Typically, you're in control of your actions and responses, but not in control of
macro forces or someone else's tone, for example. "Be impeccable for your 50%," she
advises. And try to let go of the rest.

Tip 9: Take A Deep Breath

If you're feeling overwhelmed or are coming out of a tense meeting and need to clear your
head, a few minutes of deep breathing will restore balance, says Melnick. Simply inhale for
five seconds, hold and exhale in equal counts through the nose. "It's like getting the calm and
focus of a 90-minute yoga class in three minutes or less at your desk," she says.

Tip 10: Eliminate Interruptions

"Most of us are bombarded during the day," says Melnick. Emails, phone calls, pop
ins, instant messages and sudden, urgent deadlines conspire to make today's workers
more distracted than ever. While you may not have control over the interrupters, you can
control your response. Melnick advises responding in one of three ways: Accept the
interruption, cut it off, or diagnosis its importance and make a plan. Many interruptions are
recurring and can be anticipated. "You want to have preset criteria for which response you
want to make," she says. You can also train those around you by answering email
during certain windows, setting up office hours to talk in person or closing the door when you
need to focus.

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Tip 11: Schedule Your Day For Energy And Focus

Most of us go through the day using a "push, push, push" approach, thinking if we work the
full eight to 10 hours, we'll get more done. Instead, productivity goes down, stress levels go up
and you have very little energy left over for your family, Melnick says. She advises
scheduling breaks throughout the day to walk, stretch at your desk or do a breathing exercise.
"Tony Schwartz of the Energy Project has shown that if we have intense concentration for

about 90 minutes, followed by a brief period of recovery, we can clear the buildup of stressand
rejuvenate ourselves," she says.

Tip 12: Eat Right And Sleep Well

"Eating badly will stress your system," says Melnick, who advises eating a low-sugar, high-
protein diet. "And when you're not sleeping well, you're not getting the rejuvenating effects."
According to the CDC, an estimated 60 million Americans do not get sufficient sleep, which is
a critical recovery period for the body. If racing thoughts keep you from falling asleep or you
wake up in the night and can't get back to sleep, Melnick suggests a simple breathing
trick that will knock you out fast: Cover your right nostril and breathe through your left for
three to five minutes.

Tip 13: Prioritize Your Priorities

With competing deadlines and fast-changing priorities, it's critical to define what's truly
important and why. That requires clarity, says Melnick. It's important to understand your role
in the organization, the company's strategic priorities, and your personal goals and strengths.
Cull your to-do list by focusing on those projects that will have the most impact and are best
aligned with your goals.

Tip 14: Reset The Panic Button

For those who become panic-y and short of breath before a presentation, Melnick says you can
quickly reduce your anxiety with the right acupressure point. Positioning your thumb on the
side of your middle finger and applying pressure instantly helps regulate your blood
pressure.
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Tip 15: Influence Others

Even if you're responsible for your behavior and outlook, you're still left dealing with other
people's stressful behavior, Melnick notes. She advises confronting a problem coworker or
employee by stating the bad behavior in a respectful tone, describing the impact on the team
and the individual, and requesting a change. For example, constant negativity might be
addressed in this way: "When you speak in a critical tone, it makes others uncomfortable and
less likely to see you as a leader. I understand your frustration but request that you
bring concerns directly to me, so we can talk them through." By transferring the ownership of
the , problem ,you're more likely to resolve it.

Tip 16: Be Your Own Best Critic

Some 60,000 thoughts stream through your mind each day, Melnick says, and internal
negativity is just as likely to stress you out as an external event. The fix? Instead of being harsh
and critical of yourself, try pumping yourself up. Encouraging thoughts will help

motivate you to achieve and ultimately train you to inspire others.

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 CHAPTER 3

RESEARCH METHODOLOGY

PROBLEM STATEMENT

To study and analyze the stress management among employees of KD Practice Pvt Ltd and
college students.

RESEARCH METHODOLOGY:

Quantitative Research: The data is collected by means of a questionnaire to obtain

information from the respondents. This data will be interpreted, analyzed and
measured by using computational techniques to derive a conclusion.

There are 2 types. They are

 Explorative
 Descriptive

SOURCES OF DATA:

 Primary Data: Questionnaire and also through observations

 Secondary Data: Cases

SAMPLING

 Sample size: There were totally 44 people

 Sampling method: Random sampling method

DATA COLLECTION INSTRUMENT

 Questionnaire
 Website

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 CHAPTER- 4

DATA ANALYSIS AND INTERPRETATION

Data analysis & Interpretation

A survey was conducted with a sample size of 44 respondents to find out their
causes of stress and how they deal with it. These respondents included students, employed
individuals, home-makers and also retired personnel. The respondents were asked few
questions to gauge their understanding of stress and how they manage it.

Following is the data analysis and interpretation.

Q1) Gender

Interpretation

While 40% of the respondents were male, 60% of them were females

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2) Which age group do you belong to?

Interpretation

According to the survey, 18.2% of the respondents belonged to the age group of 26-35
& 4.5% belonged to the age group of 36-45 respectively and major respondents 77.3% were
aged between 18-25.

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Q3)

Occupation

Interpretation

Out of 44 respondents, 31 were students, 4 were servicemen/women, businessman and home-

makers, 1 retired personnel & 6 Employees

This points out that majority students aged between 18-25 years of age undergo stress
of some or the other kind.

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Q4) Reasons that cause the most Stress.

Interpretation

Pressure for perfection and long working hours are the reasons that cause most stress
to individuals in general, followed by Exams and Mondays.

Health illness and relationship issues are the next main reason that causes stress to
peoplefrom the sample size.

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 5) how to manage stress?

Interpretation

While majority of the respondents prefer talking to someone or listening to music to relieve
them from the stress, some others prefer doing exercise to get rejuvenated or taking a nap to
calm their mind and body

Some also tend to consume alcohol.

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6) Whether stress can affect work life adversely.?

Interpretation

Majority of the respondents (30) do feel that stress can affect their work life adversely

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7) How far can one go to manage stress.?

Interpretation

Majority of the individuals feels that just being calm is the way to manage stress without any
help. 7 among 44 respondent take medication during stress. 6 out of all do their own
research on how they can manage stress. Very few seek Professional help during stress.

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8) according to you, what is
Symptoms of stress?

Interpretation:

Most of the people have a severe headache while in stress. It also reduces the morale
of individuals and doesn’t boost their self-esteem. Some respondents mentioned that they
face problems like weight loss (this is in case of hypertension), low or high blood pressure
and a pressure down the spine.

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Q9)Do you intentionally tend to take your stress out on others around you (in the heat
of the moment)

Interpretation

14 respondents do not think they take their stress out on others around them, while 16 others
feel they may do so. 14 agree that they do tend to take their stress out on others around them.
This is a serious downfall of stress when you don’t have control over your restless mind or
body and may end up affecting your own work and productivity.

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CHAPTER- 5

5.1 LIMITATIONS

Limitations of the study

The present study is limited to many aspects. Providing information about “stress
management” is the outcome of various variables. It is not possible to take into consideration
each and every aspect/ criteria in this study.

 The research study is limited to a small sample size.

 Some of the information given by the respondents may not be reliable(bias)
 I was not able to collect the information from all the employees of organization because
of busy schedule of employees.
 The question that are asked being personal, some of them hesitated to answer it.
 Analysis is done on the assumption that respondents have given correct information
through the questionnaires. 

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5.2 CONCLUSION

The average business professional has 30 to 100 projects on their plate. Modern workers are
interrupted seven times in an hour and distracted up to 2.1 hours a day. And four out of

10 people working at large companies are experiencing a major corporate restructuring, and
therefore facing uncertainly about their futures. This may be why more than 40% of adults
say they stay awake at night plagued by the stressful events of the day.

Stress is caused by activating the Fight or Flight Syndrome with no real enemy to fight or
life-threatening event. Hence the physical changes that would normally occur when there is
an enemy to fight or there is an actual life-threatening event have no release and thus may
trigger chronic disorders such as asthma, hypertension, anxiety and depression, to name a few
—all stress related.

The recommendations included in this report are just a few of the ways one can try to deal
with stress. There are numerous options and numerous resources about stress online, in print,
and available from healthcare organizations and professionals.

Everyone's stressors, reactions to stress, and ways of dealing with stress are different. It may
take a little experimentation, a little time, and a little practice, but one will find
something that works for him/her. Keep trying -- and try not to stress about it.

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5.3 FINDINGS

 The survey shows how individuals are surrounded by stress at this day and age.
 Majority of the individuals were young, either students or working.
 As seen in the data analysis, health is the major cause of stress for people in common.
This shows that the people today are not as healthy as they ought to be. Any issues in
health can cause a major problem at work whether in office or at work.
 A sound mind leads to better work. For a mind to be peaceful and sound, it has to free of
stress of all kinds. It has to also be supported by a healthy body. If the body is not healthy
it will affect the mind and in turn affect the work as well. Therefore, work
efficiency and effectiveness reduces and there is a lower productivity.
 The survey respondents agreed with many of the options provided for how they treat their
stress. They do so mostly by talking or opening up to a close or loved one and by
listening to music or reading books. These are still better options to look at in case of
stress.
 But this is not the case always. Some people also over-eat or tend to smoke or
consume alcohol or any other kind of intoxication. These can cause adverse effects on the
health of the person which will worsen the situation more. The most common
symptom observed among individuals is a headache and low self-esteem. People that
undergo weight loss are the ones that need immediate attention. But do they really bother
to?
 Majority of people do their own research about the ways to deal with stress on their own.
They do not seek any professional advice or bother to take medication.
 This could majorly be because of shyness of the public of less awareness about what
exactly it is.
 Yet majority of the people do feel that stress can lead to bad effects or adverse effects on
the job.

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5.4 BIBLIOGRAPHY

www.forbes.com

www.researchgate.net

www.scribd.com

www.workstress.net

www.kdpractice.com

BOOKS FOR REFERENCE

Mindfulness

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