OT&D 10

STRESS MANAGEMENT

Stress is a fact of life, wherever you are and whatever you are doing. You cannot avoid stress, but
you can learn to manage it so it doesn’t manage you. Changes in our lives—such as going to
college, getting married, changing jobs, or illness—are frequent sources of stress. Keep in mind
that changes that cause stress can also benefit you.

Moving away from home to attend college, for example, creates personal-development
opportunities—new challenges, friends, and living arrangements. That is why it’s important to
know yourself and carefully consider the causes of stress.

Learning to do this takes time, and although you cannot avoid stress, the good news is that you can
minimize the harmful effects of stress, such as depression or hypertension. The key is to develop
an awareness of how you interpret, and react to, circumstances. This awareness will help you
develop coping techniques for managing stress.

Defining Stress
Stress is defined as “a state of psychological and physiological imbalance resulting from the
disparity between situational demand and the individual's ability and motivation to meet those
needs.”
Dr. Hans Selye, one of the leading authorities on the concept of stress, described stress as “the
rate of all wear and tear caused by life.”
Stress can be positive or negative:
1. Stress is good when the situation offers an opportunity to a person to gain something. It
acts as a motivator for peak performance.
2. Stress is negative when a person faces social, physical, organizational and emotional
problems.
Factors that are responsible for causing stress are called stressors.
Stress is the way human beings react both physically and mentally to changes, events, and
situations in their lives. People experience stress in different ways and for different reasons. The
reaction is based on your perception of an event or situation. If you view a situation negatively,
you will likely feel distressed—overwhelmed, oppressed, or out of control. Distress is the more
familiar form of stress. The other form, eustress, results from a “positive” view of an event or
situation, which is why it is also called “good stress.”

Eustress helps you rise to a challenge and can be an antidote to boredom because it engages focused
energy. That energy can easily turn to distress, however, if something causes you to view the
situation as unmanageable or out of control. Many people regard public speaking or airplane flights
as very stressful—causing physical reactions such as an increased heart rate and a loss of
appetite—while others look forward to the event. It’s often a question of perception: A positive
stressor for one person can be a negative stressor for another.

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Causes of Stress
The major causes of stress at work or in organization:

1. Career Concern: If an employee feels that he is very much behind in the corporate
ladder, then he may experience stress. If he seems that there are no opportunities for self-
growth, he may experience stress. Hence, unfulfilled career expectations are the
significant source of stress.
2. Role Ambiguity: It occurs when the person doesn't know what he is supposed to do, on
the job. His tasks and responsibilities are not clear. The employee is not sure what he is
expected to do. It creates confusion in the minds of the worker and results in stress.
3. Rotating Work Shifts: Stress may occur in those individuals who work on different
work shifts. Employees may be expected to work on day shift for some days and then on
the night shift. That may create problems in adjusting to the shift timings, and it can
affect not only personal life but also family life of the employee.
4. Role Conflict: It takes place when people have different expectations from the person
performing a particular role. It can also occur if the job is not as per expectation, or when
a job demands a certain type of behavior that is against the person's moral values.
5. Occupational Demands: Some jobs are more demanding than others. Jobs that involve
risk and danger are more stressful. Research findings indicate, job that cause stress needs
constant monitoring of equipment and devices, unpleasant physical conditions, making
decisions, etc.
6. Lack of Participation in Decision-making: Many experienced employees feel that
management should consult them on matters affecting their jobs. In reality, the superiors
hardly ask the concerned employees before taking a decision. That develops a feeling of
being neglected, which may lead to stress.
7. Work Overload: Excessive workload leads to stress as it puts a person under tremendous
pressure. Work overload may take two different forms:
a. Qualitative work overload implies performing a job that is complicated or beyond
the employee's capacity.
b. Quantitative work overload is a result of many activities performed in a
prescribed time.
8. Work Under load: In this, case, too little work or very easy work is expected on the part
of the employee. Doing less work or jobs of routine and simple nature would lead to
monotony and boredom, which can lead to stress.
9. Poor Working Conditions: Employees may be subject to poor working conditions. It
would include bad lighting and ventilation, unhygienic sanitation facilities, excessive
noise, and dust, presence of toxic gasses and fumes, inadequate safety measures, etc. All
these unpleasant conditions create physiological and psychological imbalance in humans
thereby causing stress.
10. Lack of Group Cohesiveness: Every group is characterized by its cohesiveness,
although they differ widely in its degree. Individuals experience stress when there is no
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 unity among work group members. There are mistrust, jealousy, frequent quarrels, etc., in
groups and this lead to stress to employees.
11. Interpersonal and Intergroup Conflict: These conflicts take place due to differences in
perceptions, attitudes, values and beliefs between two or more individuals and groups.
Such conflicts can be a source of stress for group members.
12. Organizational Changes: When changes occur, people have to adapt to those changes,
and this may cause stress. Stress is higher when changes are significant or unusual like
transfer or adoption of new technology.
13. Lack of Social Support: When 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 experiences more stress.
Certain factors outside the scope of an organization also cause stress.
The main causes of stress outside work or organization:

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1. Civic Amenities: Poor civic amenities in the area in which one lives can be a cause of
stress. Inadequate or lack of public facilities like improper water supply, excessive noise
or air pollution, lack of proper transport facility can be quite stressful.
2. Life Changes: Life changes can bring stress to a person. Life changes can be slow or
sudden. Gradual life changes include getting older, and abrupt life changes include death
or accident of a loved one. Sudden life changes are highly stressful and very difficult to
cope.
3. Frustration: Frustration is another cause of stress. It arises when goal-directed behavior
gets blocked. Management should attempt to remove barriers and help the employees to
reach their goals.
4. Racial, Caste, and Religious Conflicts: Employees living in areas, which are often
prone to conflicts among people based on differences seen in their race, caste and religion
do suffer more from stress. In the case of a religion, the minorities and lower-caste people
(especially in India) are subject to more stress.
5. Personality: We can classify people as ‘Type A’ and ‘Type B’.
The ‘Type A’ people:
a. They feel guilty while relaxing.
b. They get irritated by minor mistakes of self and others.
c. They feel impatient and dislike waiting.
d. They also multitask and prefer to do several things at one time.
The ‘Type B’ people are exactly opposite and hence are less affected by stress due to
the above factors.
6. Technological Changes: When there are any changes in technical fields, employees are
under the constant fear of losing jobs or need to adjust to new technologies. It can be a
source of stress.

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 7. Career Changes: When a person suddenly switches to another job, he is under stress to
shoulder new responsibilities adequately. Under-promotion, over-promotion, demotion
and transfers can also cause stress.
Following habits can remarkably help to relieve stress:
 Regular meditation,
 Physical exercise,
 Balanced diet,
 Focused thinking,
 Control of anger,
 Managing Depression,
 Maintaining calmness in stressful situations,
 Having a positive attitude towards life,
 Harmony towards self and others, etc

Stress- It’s a situation that creates excessive psychological or physiological deeds on a person.
The situation is referred to as the stressor.
Stress can be good or bad.
Challenge stressors-or stressors associated with work load, pressure to complete task and time
urgency operate differently from hindrance stressors or stressors that keep you from reaching
your goal i.e office politics or confusion over job responsibilities.
Potential sources of stress-(what causes stress)
There are three categories of potential stressors i.e. environment, organizational and personal.
i) Environment factors
It influences stress levels among employees in the organization
a) Economic uncertainties
When the economy is not good people become increasingly anxious about their job security.
b) Political uncertainty
Political threats & changes among countries cause uncertainty among people.
c) Technological change
New innovations can make an employee’s skills and expertise obsolete in a very short time as a
result they are a threat to many people and cause them stress.

ii) Organizational factors

Pressures to avoid errors or complete tasks in a ltd time work overload and unpleasant co-
workers can cause stress among the employees.
a) Task demands-These are factors related to a person’s job i.e design of the individual’s job
working condition and physical work layout.
b) Role demands-These are pressures placed on a person as a function of a particular role she
plays in the organization.
Role conflicts create expectations that may be hard to reconcile or satisfy.

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c) Interpersonal deeds-These are pressures created by other employees lack of social support
from colleagues and poor interpersonal relationships can cause stress.
iii) Personal factors
The stressors include;
a)Family and personal relationships.
Marital difficulties, the breaking off of relationships and discipline ,troubles with children create
stress among employees.
b) Economic problems
Financial resources are a personal problem that can create stress and distract employee attention
from their work.
c) Personality
Stress may originate from the person.
Things that influence your stress tolerance
The ability for one to tolerate stress depends on many factors.
Some of these factors are;
1. Your support network
A strong network of supportive friends and family members is an enormous buffer against stress.
The more lonely and isolated you are the greater your vulnerability to stress.
2. Your sense of control
Ability to have confidence in oneself and ability to influence events and persevere challenges.
3. Your attitude and outlook
Stress hardly people tend to embrace challenges, have a strong sense of humour, accept that
change is part of life and believe in higher power.
4. Your ability to deal with your emotions.
Know how to carry yourself when you are feeling sad, angry and afraid .The ability to bring your
emotion into balance helps you to bounce back.
5. Your knowledge and preparation
The more you know about a stressful situation including how long it will last and what to expect,
the easier it is to cope.

Managing Stress
As noted in the Introduction, you can learn to manage stress. The first step, understands yourself
better—how you react in different situations, what causes you stress, and how you behave when
you feel stressed. Once you’ve done that, take the following steps:-

1.Set priorities. Use the time-management tips you learned in Section 1. Make a To-Do list.
Decide what is really important to get done today, and what can wait. This helps you to know
that you are working on your most immediate priorities, and you don’t have the stress of trying
to remember what you should be doing.
2.Practice facing stressful moments. Think about the event or situation you expect to face and
rehearse your reactions. Find ways to practice dealing with the challenge. If you know that
speaking in front of a group frightens you, practice doing it with a trusted friend or fellow

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 student. If the pressure of taking tests causes you to freeze up, buy some practice tests at the
school bookstore or online and work with them when there are no time pressures.
3.Examine your expectations. Try to set realistic goals. It’s good to push yourself to achieve, but
make sure your expectations are realistic. Watch out for perfectionism. Be satisfied with doing
the best you can. Nobody’s perfect—not you, not your fellow Cadet, nobody. Allow people the
liberty to make mistakes, and remember that mistakes can be a good teacher.
4.Live a healthy lifestyle. Get plenty of exercise. Eat healthy foods. Allow time for rest and
relaxation. Find a relaxation technique that works for you—prayer, yoga, meditation, or
breathing exercises. Look for the humor in life, and enjoy yourself.
5.Learn to accept change as a part of life. Nothing stays the same. Develop a support system of
friends and relatives you can talk to when needed. Believe in yourself and your potential.

Remember that many people from disadvantaged backgrounds have gone on to enjoy great success
in life. At the same time, avoid those activities that promise release from stress while actually
adding to it. Drinking alcohol (despite what all those TV commercials imply), drinking caffeine,
smoking, using narcotics (including marijuana), and overeating all add to the body’s stress in
addition to their other harmful effects.

Here are some other strategies for dealing with stress:

•Schedule time for vacation, breaks in your routine, hobbies, and fun activities.
•Try to arrange for uninterrupted time to accomplish tasks that need your concentration. Arrange
some leisure time during which you can do things that you really enjoy.
•Avoid scheduling too many appointments, meetings, and classes back-to-back. Allow breaks to
catch your breath. Take a few slow, deep breaths whenever you feel stressed. Breathe from the
abdomen and, as you exhale, silently say to yourself, “I feel calm.”
•Become an expert at managing your time. Read books, view videos, and attend seminars on time
management. Once you cut down on time wasters, you’ll find more time to recharge yourself.
•Learn to say “no.” Setting limits can minimize stress. Spend time on your main responsibilities
and priorities rather than allowing other people’s priorities or needs to dictate how you spend your
time.
•Exercise regularly to reduce muscle tension and promote a sense of well-being.
•Tap into your support network. Family, friends, and social groups can help when dealing with
stressful events.
Depression
Unfortunately, a person’s inability to deal with stress can often lead to clinical depression. People
with depression have similar symptoms to stress, except the symptoms are not temporary—they
can last for weeks at a time. Because of the sustained symptoms, the effect on the body, mood, and
behavior is often more serious than with temporary stress.

Depression can have severe effects on your eating habits, your relationships, your ability to work
and study, and how you think and feel. The illness is not unique to a particular group of people or
area of the country.

It’s important to understand that clinical depression is a real, not an “imaginary” illness. It’s not a
passing mood or a sign of personal weakness. It demands treatment—and 80 percent of those
treated begin to feel better in just a few weeks.

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The following symptoms are signs of major depression:-
• Sadness, anxiety, or “empty” feelings
• Decreased energy, fatigue, being “slowed down”
• Loss of interest or pleasure in usual activities
• Sleep disturbances (insomnia, oversleeping, or waking much earlier than usual)
• Appetite and weight changes (either loss or gain)
• Feelings of hopelessness, guilt, and worthlessness
• Thoughts of death or suicide, or suicide attempts
• Difficulty concentrating, making decisions, or remembering
• Irritability or excessive crying
• Chronic aches and pains not explained by another physical condition.

It’s normal to have some signs of depression some of the time. But if someone has five or more
symptoms for two weeks or longer, or suffers noticeable changes in normal functioning, that
person should go to a mental health professional for evaluation. Depressed people often may not
be thinking clearly and may therefore not seek help on their own. They frequently require
encouragement from others—they “need help to get help.”