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Stress Management

Technique

- Arti Srivastava

Assistant Professor
LBSIMDS

A man is driving in his


car on a road.

A women is driving in her car on


the same road, but in the
opposite direction.

When they pass each other, the


man opens his window and
shouts to the woman:

DONKEY!
The woman immediately
responds:
BASTARD!

Both continue their separate


ways, the woman being very
satisfied with her quick
reaction.
And just as she reaches the
first curve in the road

DNA of Interpersonal Behaviour

Life is a series of experiences, each


one of which makes us bigger, even
though it is hard to realize this. For
the world was built to develop
character and we must learn that the
setbacks and griefs which we endure
help us out in marching onward.
Henry Ford

Behaviour
Reactio
n

Stimulus

Stimulu
s
LBSIMDS

My
choices

Response
s

Stress is your body's way of


responding to any kind of
demand. It can be caused by both
good and bad experiences.

Emotional Reactions
Disbelief
Emotional numbing
Fear
Loss of hope
Worry,
Anger,
Irritability

Physical reactions
Sleep disturbances
Aches and pains
Nausea,
Breathing problems,
Sweating,
Trembling
Noise Disturbances

Mental reactions
Forgetfulness and slowed thinking
Flashbacks
Problems concentrating or making decisions
Confusion
Increased use of alcohol and drugs

Coping with Stress

Unhealthy ways of coping


with stress

These coping strategies may temporarily


reduce stress, but they cause more

damage
Smoking in the long run: Using pills or drugs to
Drinking too much
Overeating or
Undereating
Zoning out for hours in
front of the TV or
computer
Withdrawing from
friends, family, and
activities

relax
Sleeping too much
Procrastinating
Filling up every minute
of the day to avoid
facing problems
Taking out your stress
on others (lashing out,
angry outbursts,
physical violence)

Managing Stress

STRESS CONTROL
ABC STRATEGY
A = AWARENESS

What causes you stress?


How do you react?

ABC STRATEGY

B = BALANCE
There is a fine line between positive /
negative stress
How much can you cope with before it
becomes negative ?

ABC STRATEGY

C = CONTROL
What can you do to help yourself
combat the negative effects of stress
?

Avoid unnecessary stress


Learn how to say no Know your limits and stick to
them.
Avoid people who stress you outLimit the amount
of time you spend with that person or end the
relationship entirely.
Take control of your environment Try finding
alternatives
Avoid hot-button topics If you get upset over
religion or politics, cross them off your conversation list.
Pare down your to-do listDistinguish between the
shoulds and the musts.

Alter the situation


Express your feelings instead of bottling
them up- If you dont voice your feelings the
situation will likely remain the same.
Be willing to compromise-When you ask
someone to change their behavior, be willing
to do the same.
Be more assertive- Dont take a backseat in
your own life.
Manage your time better- Poor time
management can cause a lot of stress.

Adapt to the stressor


Reframe problems- Try to view stressful situations
from a more positive perspective.
Look at the big picture- Is it really worth getting
upset over?
Adjust your standards- Set reasonable standards
for yourself and others.
Focus on the positive- Take a moment to reflect
on all the things you appreciate in your life.
Adjusting Your Attitude- If you see good things
about yourself, you are more likely to feel good; the
reverse is also true.

Accept the things you cant


change
Dont try to control the uncontrollableMany things in life are beyond our control.
Look for the upside- Reflect on your
choices and learn from your mistakes.
Share your feelings- Expressing can be
comforting,even if theres nothing you can
do to alter the situation.
Learn to forgive-Free yourself from
negative energy by forgiving and moving on.

Make time for fun and


relaxation

Go for a walk.
Spend time in nature.
Call a good friend.
Sweat out tension with
a good workout.
Write in your journal.
Savor a warm cup of
coffee or tea.
Play with a pet.
Work in your garden.

Curl up with a good


book.
Listen to music.
Watch a comedy.
Pamper yourself.
Set aside relaxation
time.
Connect with others.
Do something you
enjoy every day.
Keep your sense of

Adopt a healthy lifestyle

Exercise regularly.
Eat a healthy diet.
Reduce caffeine and sugar.
Avoid alcohol, cigarettes, and drugs..
Get enough sleep.

WHO MOVED MY CHEESE?

Managing Stress
Individual Approaches
Implementing time management
Increasing physical exercise
Relaxation training
Expanding social support network

Managing Stress
Organizational Approaches
Improved personnel selection and job
placement
Training
Use of realistic goal setting
Redesigning of jobs
Increased employee involvement
Improved organizational communication
Offering employee sabbaticals
Establishment of corporate wellness programs

Change your Thinking


Re-framing
Re-framing is a technique to change the
way you look at things in order to feel
better about them. There are many ways to
interpret the same situation so pick the one
you like. Re-framing does not change the
external reality, but helps you view things
in a different light and less stressfully.
THE MONK ON THE ROAD

Change your Thinking


Positive Thinking

Forget powerlessness, dejection,


despair, failure
Stress leaves us vulnerable to negative
suggestion so focus on positives;
Focus on your strengths
Learn from the stress you are under
Look for opportunities
Seek out the positive - make a change.

Some other tips

You
1) The right to express my feelings
2) The right to express opinions /
beliefs
3) The right to say Yes/No for yourself
4) Right to change your mind
5) Right to say I dont understand
6) Right to be yourself, not acting for
the benefit of others

Break jobs/tasks into manageable


parts
Avoid procrastination
Set boundaries
Dont compromise your
values/beliefs

Time Management
Make a list
What MUST be done
What SHOULD be done
What would you LIKE to do
Cut out time wasting
Learn to drop unimportant activities
Say no or delegate
PROPER VENTILATION FACILITY

The Key Word Is.

Balance

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