Managing Stress at

Optimum Level for

Superior Productivity

By Prof RN Krishnia
Director-CTLD(TMU)
STRESS MANAGEMENT
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Introduction

• Every era has its share of stress

• Natural calamities like flood, fire destroyed human life.
• Then came plague, cholera which ravaged human being
• Then came wars and battles where large number of people died.
• Today nuclear holocaust hanging over our head like the Damocles sword.
•Latest Stressor is COVID-19

Stress is therefore integral part of existence.

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• Mostly used in physics

• Application of strain pressure or force on a system

• When used in relation with body cells
• It describes the effect of body reaction, which have
come under pressure.
Stress is your body’s physical, mental and chemical
response to things that frightens, excite, confuse, endanger
or imitate you.
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FOR MANAGERIAL PHENOMENON

Stress can be defined as predictable
arousal of psycho-biological (mind-
body) system, which if prolonged, can
fatigue or damage the system to the
point of malfunction or disease.
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Low- Zone Of E
F
Boredom F
I
OSL- Optimum Stress C

Level I
E

High- Zone of N

Distress C
Y
Low OSL High
Level Of Stress

Note:- Stressis like fire in the winter. We can effort

neither to be too close nor too far away from it.
 FACTORS RESPONSIBLE FOR STRESS:
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• Environment stimuli
• Basis Anxiety
1. Environmental stimuli could be:
a) New job
b) Inexperienced subordinates
c) Bully type of boss
d) Dark, Dingy (dirty looking) or Congested work place etc.
2. Anxiety :-
a) Very complex
b) Legacy of man’s early development period
c) related to his birth trauma and dependency syndrome
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JOB RELATED FACTORS:

a) Psychological Factors:
I) Over load

ii) Deprivation
iii) Frustration
iv) Adaptation

b) Personality factors:
I) Self concept

ii) Type a personality

 c) Biological factors: 9

I) Biological Rhythm
2) Nutrition :After the age of 40 cells decay starts and keeps
doubling every year there after, therefore one should keep in mind
following:
i) Restrict the intake of refined carbohydrates such as sugar
sweets, white starches etc.
ii) Take meals cooked in unsaturated fats likes sunflower oil
corn oil etc.
iii) Avoid excessive intake of coffeineated beverages like coffee,
tea, colas, chocolates etc
iv) Reduce the intake of additives and preservatives, which are
used to soften, Colour or flavor food and drinks.
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EFFECT OF OSL:
1. Creates a feeling Of alertness And confidence
2.Augments, quick and effective thinking
3. Arouses a feeling of performing and enthusiasm in
him/her which in turn, facilitates his/her task
performance.
4. Widens his/her areas of interests, making him/her
socially more capable
5. Helps him/her to bring out his/her best potential
and contribute that to his/ her task related and other
activities.
 “PHYSIOLOGICAL MALADIES” 11

a) Headaches
b) Backache and other body aches
c) Nausea, Diarrhea
d) Difficulty in falling to sleep and or disturbed sleep
e) Skin diseases
f) Intestinal Trouble
g) Allergies like asthma
h) Increased blood pressure
I) Hypertension, resulting into heart attacks and strokes
 Psychological Maladies : 12

a) lack of concentration
b) Loss of memory
c) Mental confusion
d) State of panic
e) Lack of co-ordination in the body limbs
f) Hypersensitive to criticisms
g) Increase in interpersonal conflicts
h) Irritability
I) Reaction time either too long or too short
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INDICATION OF STRESSED BEHAVIOR

Following type of behavior can indicate that a person is under
stress condition:
a) Flustered behavior
b) Repetitiveness in talks or performance
c) Incoherence in speech
d) Tendency to correct himself
e) Rapid or high pitted voice f) Eye Blinking
g) Ring twiddling
I) The furrowed brow j) forced smile
k) Excessive smoking, drinking or eating
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SOME OF THE GOOD STRESSERS

•A new Job
• A deadline
•A new spouse
• Vigorous game of tannis
• New baby
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SOME OF THE ILLNESS DUE TO STRESS:

• High Blood Pressure

• Heart Disease
• Heart Attack
• Ulcer
• Allergies
• Loss of Appetite
• Chronic Fatigue
• Depression
• Accident
 REMEDIAL MEASURES 16

1. Reducing Over Load

a) Define the parameters of your job to avoid Role Conflict.
B) Learn to divide your task into stages and phases
c) Develop the technique of saying a polite but firm no where
necessary.
D) Learn to delegate and develop interdependence in the
performance of task related activities.
E) Save yourself from self imposed pressures like working for
promotions and MBA examination simultaneously
f) Set your professional and non-professional goals realistically.
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AVOID FRUSTRATION
a) Determine your OSL, set your objectives accordingly
b) Have an alternative goals to pursue
c) Accept vulnerability to deprivation, no one can get
every thing he or she desires.
d) Accept fallibility
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IMPROVE ADAPTATION
a) Plan your activities using foresight to meet the future critical
events.
b) Set apart time for different activities
c) Make minimum changes in your work situation
d) Balance your life ( work, social & recreational)
e) Learn to relax

DEVELOP POSITIVE PERSONALITY

a) Accept compliments
b) Practice assertiveness
c) Engage thought stopping
 DOs & DON’T 19

DOs
• Confront problem. It may not be as bad as you thought
• Change your attitude, take things less seriously
• Get control People who feel on top of the things suffer less
from the stress than passive people.

DON’T
• Abuse drugs or alcohol
• Remain in stress situation
• Ignore stress
 STRESS PREVENTION TIPS 20

a) Be aware of what is too stressful to you

b) Do not make too many changes at the same
time
c) Take a break every day
d) Ignore the clock at times
e) Teach yourself how to relax
f) Get help from friends or professionals
Avoid all coffeine containing beverages before sleep
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STRESS & EXERCISE

I) Do the best exercise for all round
development
ii) Choose the exercise that’s right for you.
iii) Exercise Regularly
iv) Start slowly
v) Do not over do it
vi) Try a new spot once in a while
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STRESS AND SLEEP
• Go to bed and rise about the same time every day
• Make sure your sleep conditions are as comfortable as
possible
• Wear loose fitting night clothes
• Keep your bed room as quite as possible
• Avoid taking an alcoholic drink to induce sleep
• Avoid too much use of mind before bed time
• If you can’t sleep, get up and pursue some relaxing
activities/Meditation
• Avoid day time napping if you have a problem in
sleeping at night.
 TEN RULES FOR STRESS MANAGEMENT

1.Never say never

2.Act on facts-not assumptions.
3.Never generalise.
4.Accept your feelings.
5.Accept responsibility for yourself.
6.Abandon false hopes.
7.step back from your problems.
8.Simplify your lifestyle.
9.Spend time with nature.
10.Make and take decisions with courage.