MANUAL

STRESS MANAGEMENT FOR EMPLOYEES IN WORK PLACE

MMHRC, MADURAI.

What is Stress?
Stress is a normal response of the body and mind, resulting in physical, emotional
and intellectual reaction.

Warning Signs of Stress

Stress that is not controlled and continues for a long period of time can cause a
number of psychological and physical symptoms.

 You are easily frustrated or irritable

 You can’t sleep and feel exhausted
 You can’t pay attention at work
 You have difficulty in relaxing
 You take risks that are dangerous
 You worry too much of the time
 You don’t feel you can trust anyone
 You feel confused about how to cope
 You can’t get along with family, friends, or other people in your life
 You have decreased sexual function
Stress may feel overwhelming at times, but there are many strategies to help you
take control. Stress management training can help you deal with things in a healthier
manner.

Managing stress / Ways to prevent

Stress may feel overwhelming at times, but there are many strategies to help you
take control.

Seeking Professional
If you think that stress may be the cause of psychological or physical symptoms,
talk with your doctor. They will discuss your medical history and circumstances,
causes of stress that may be present in your life, and your ways of dealing with stress. 
Your doctor will also aim to rule out any other physical or mental illness that may be
the cause of the symptoms.

Self-Help for treating stress

 Physical Exercise- exercise has been proven to have a beneficial effect on a

person's mental and physical state. For many people exercise is an extremely effective
stress buster.
 Assertiveness- don't say yes to everything. If you can't do something well, or if
something is not your responsibility, try to seek ways of not agreeing to do them.
 Alcohol and drugs- alcohol and drugs will not help you manage your stress
better. Either stop consuming them completely, or cut down.
 Caffeine- if your consumption of coffee and other drinks which contain caffeine
is high, cut down.
 Nutrition- eat plenty of fruit and vegetables. Make sure you have a healthy and
balanced diet.
 Time- make sure you set aside some time each day just for yourself. Use that
time to organize your life, relax, and pursue your own interests.
 Deep Breathing- there are some effective breathing techniques which will slow
down your system and help you relax. Controlled breathing focuses on the process of
breathing – the full inhalation, the expansion of the belly and the lungs, exhalation,
the contraction of the midsection.
 Set Aside Time to Meditate or Relax - It only takes about 10-20 minutes to get
a benefit from meditating. And it is simple to do: sit quietly, listen to peaceful music,
relax, and try and think of pleasant things or clear your mind of all thoughts.
 Get Involved in Hobbies - By setting aside time for your favorite hobby, you
will remove yourself from life's stressors. Whether it is trying out a new recipe,
planting in your garden, or playing pool, you will be giving your brain a welcome
break.
 Talk- talk to you family, friends, work colleagues and your boss. Express your
thoughts and worries.
 Seek professional help- if the stress is affecting the way you function; go and
see your doctor. Heightened stress for prolonged periods can be bad for your
physical and mental health.
 Relaxation techniques- meditation, massage, or yoga have been known to
greatly help people with stress.

The FREEDOM Steps spell recovery from Stress

Here are 7 steps you can use to think clearly when you feel stressed. Using these
steps can help you to regain control of your brain’s alarm system instead of it
controlling you

• FOCUS - Slow down, Orient, Self-Check

• RECOGNIZE Stress Triggers
• EMOTION - One Main Emotion
• EVALUATE One Main Thought
• DEFINE One Main Personal Goal
• OPTIONS to Build On Your Positive Choices
• MAKE a Contribution: Make the World a Better Place

SIMPLE TIPS TO HANDLE THE STRESS IN FAMILY LIFE

Do:
 Spend time with family members.
 Visit temple or other religious places with family.
 Have a meal with the family members together.
 Visit to places / village festivals with all members.
 Share your thoughts with others and develop support.
 Take time to discuss the conflicting issues.
 Negotiate about the complex issues.
 Develop habit of saving.

Don’t:
 Do not blame for the mistakes.
 Do not get into fights with issues.
 Do not argue if you can’t reach to a solution.
 Do not feel you are helpless in all the ways.
 Do not take all the problems personally.
 Do not try to control every one as you want.

TIPS TO MANAGE YOUR STRESS

Do:
 Recognize the source of stress.
 Understand the reactions of stress in your body and mind.
 Recognize personal contribution to stress.
 Identify your strength and weakness.
 Fix your goal and be firm.
 Think through the consequences of your action.
 Accept that stress is common in life and every one needs to deal with it in an
effective and positive way.
 Commit and motivate yourself in maintaining healthy way of living

Don’t:
 Don’t try to be very much emotionally involved.
 Don’t blame others for your action.
 Do not think negatively.
 Avoid inflated or perfectionist expressions, either about yourself or others.
 Do not take anger personally.
 Do not allow yourself to be pressurized by others,
 Do not close your mind to the alternatives.
 Avoid criticism unless necessary.
 Don’t self medicate in illness.