MANAGING EMOTIONS,

STRESS
MANAGEMENT AND
ITS IMPORTANCE
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Content
• Introduction
• What is emotional and stress management
• Four A’S of stress management
• Five keys of emotional management skills
• Why is it important to have emotional management skills?
• Case study
• How to develop emotional management skills
• Four steps to manage stress
• Conclusion
 • Introduction
Emotional management is a set of skills that can help
you react constructively to people or events. Learning
how to manage your emotions can benefit your
career by helping you make rational choices and
develop relationships with others.

Improving your emotional

management skills may take time and effort, but it
can have positive results in your professional life.

In this presentation , we define emotional

management skills, explain why they are important,
list five key emotional management skills and provide
you with tips to develop your own.
Click to add picture

Managing
Emotions
• What Is Emotional 5

Management ?
Emotional management skills are abilities that help you
regulate your emotional responses to situations. They are a
key part of emotional intelligence, which is a term that
refers to a person's ability to identify and understand their
own emotions and those of other people.
Emotional management skills may take time and effort to
develop, but they can help you become an effective
professional and supportive teammate.
Managing Stress
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• What Is Stress Management?

The stress management definition refers to a variety of strategies and

techniques that are used to deal with stress.
Stress management means to reduce the negative impacts caused by
stress and to improve a person's physical and mental well-being.
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Alter the
situation

Avoid Four A’S of Adapt the

unnecessary stress stressor
stress management

Accept the
things
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Avoid unnecessary stress-
It’s not healthy to avoid a stressful situation that needs to be addressed, but
you may be surprised by the number of stressors in your life that you can
eliminate.

• Learn how to say “no.”

• Avoid people who stress you out.
• Pare down your to-do list.

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.

• Express your feelings instead of bottling them up.

• Be more assertive.
Adapt to the stressor- 10
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.

• Reframe problems
• Look at the big picture.

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.

• Don’t try to control the uncontrollable

• Learn to forgive.
• Share your feelings.
Five Keys Of Emotional 11

Management

Self
Reflection Acceptance
awareness

Perspective Empathy
• 1. Self-awareness 12
Self-awareness is a skill that allows you to predict how a situation or person
might affect you by understanding your own emotional state. It can allow you
to observe your emotional reactions to situations and learn how to improve
your responses. For example, if you understand that being prepared allows
you to feel calmer and more confident at work, then you can take steps to
ensure that you're as prepared as possible for the workday. Feeling secure in
your work environment can lower your stress levels and make you more
resilient to changes or obstacles.

• 2. Reflection
Reflecting allows you to discover why you had a certain emotional reaction to
a situation or person and can help you resolve conflicts by separating the
emotion from the situation. For example, if you had a conflict with a colleague
about a decision they made while you were absent from work, it might help to
reflect on whether you disagree with their decision or whether you feel
insecure that you weren't present for the discussion. Knowing the cause of
your feelings might help you reach a compromise with your colleague.
• 3. Acceptance
13
A key emotional management skill is the ability to accept your emotions
without assigning a value to them, which can help you react rationally to a
situation that's causing you to feel a certain way. By accepting your
emotions, you can often recover from an emotional reaction more easily,
allowing you to focus on the next task. Learning to accept your own
emotions can also help you develop empathy towards others by relating your
emotions to their own.

• 4. Perspective
Developing a sense of perspective can help you manage your emotions by
placing them into context. For example, if you feel nervous before giving a
presentation to an audience, you can put that emotion into perspective by
recognizing that it's normal to feel some anxiety about public speaking and
that many successful professionals feel this way. Perspective can remind you
that emotions are a healthy response to situations and that you can
overcome them to accomplish your tasks.
• 5. Empathy 14

Empathy is the ability to relate to how other people feel in a situation

using your own experience. Using empathy in the workplace can help
you build rewarding relationships with colleagues and prevent conflicts.
You can use empathy to recognize when a colleague needs help
managing their workload and understand when they become frustrated
at an obstacle or delay. Understanding their feelings can help you work
with them to create a solution to the problem.
• Why Is It Important To Have
Emotional Management Skills?

Professionals who regulate their emotions

might find it easier to act rationally in high-
stress situations and make effective
professional choices. Developing
emotional management skills can help
professionals in a wide range of industries
and jobs, including leadership positions.
Emotional management skills can help you
perform many tasks, including:
• Emotional Management Skills Can Help 16
You Perform Many Tasks, Including

 Resolving conflict with colleagues or clients

 Giving presentations or speaking publicly

 Assisting customers

 Training new teammates

 Completing tasks under time constraints

CASE STUDY : RATAN TATA 17

In 1998, Tata Motors had launched Tata Indica, India's first indigenous car. A
dream project of Ratan Tata’s, the Tata Indica however failed to take off. Due to
low sales, Tata Motors decided to sell off its fledgling car business within a year
of its debut. “They decided to talk with American giant Ford to cut a deal in
1999,” wrote Birla and his team flew to the United States to meet Bill Ford, who
was then the chairman of Ford. The story goes that Tata was “humiliated” by Ford
during this meeting.

The American businessman apparently said that Tata should never have entered
the car manufacturing business. Recalling the incident during an event in 2015,
Pravin Kadle, who was part of the team, said: “They told us 'you do not know
anything, why did you start the passenger car division at all.”
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They didn’t arrive at any deal. The mortifying experience

only made Ratan Tata more focused on his goals.
Ratan Tata decided not to sell the production unit,
How To Develop Emotional 19

Management Skills

Find ways to express your emotions

Recognize what makes you feel good

Give yourself space

Explore mindfulness

Learn breathing techniques

 Find ways to express your emotions 20
Expressing your emotions freely outside of work can help you
manage them during the workday. You might call friends or
family members and talk to them about how you're feeling,
which can also allow you to get some feedback or perspective on
your experiences. If you're an artistic person, you might paint,
draw or write to express your emotions.

 Recognize what makes you feel good

Part of self-awareness involves identifying positive emotions and
their causes. By recognizing the parts of your job that trigger
positive emotions, you can build a strong sense of
accomplishment in your work, which can make you more
resilient when you encounter obstacles. Consider creating a list
of the parts of your job that bring you satisfaction and hanging
the list in your office or cubicle.
 Give yourself space
When you're in a situation that triggers an emotional reaction, it 21
can help to excuse yourself briefly. Putting physical space
between you and a situation can help you regain your
composure and allow you to exercise your skills of reflection. You
can take a walk outdoors, but you can also walk to the water
cooler or break room to get some space. If you work remotely,
you can walk to a nearby window and look outside. Once you've
gained some perspective on your emotions, you can often return
to the situation calmly and find a solution.

 Explore mindfulness
Mindfulness is a meditation technique that focuses on the
sensations and emotions you feel in the moment. The goal of
mindfulness exercises is to stay fully present in the moment and
avoid thinking about future or past concerns. Mindfulness can
calm you and help you develop a sense of perspective about
your emotions and your daily tasks. You can start your
meditation exercises by taking a few minutes at the beginning of
every day to focus on your breathing and the sensations you feel
 Learn breathing techniques
22
Several breathing techniques can help you calm and regulate
your feelings while you're in an emotional situation. By focusing
on your breath, you can reduce the impact of the emotion on
your body and mind, which may allow you to complete your task
or resolve the problem. When you're doing a breathing exercise,
inhale and exhale deeply and slow your pace. One common
breathing exercise involves inhaling for a count of four, holding
your breath for a count of two and then exhaling for a second
count of four.
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4 Steps To Manage
Stress

Recognize and counter signs of stress

Take time of yourself

Try new routines

Stay connected and make new friends

Recognize and counter signs of stress.
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Your body sends signals that it’s stressed, including difficulty concentrating,
headaches, cold hands, tight muscles, a nervous stomach, clenched teeth, feeling on
edge, fidgety, irritable or withdrawn. Knowing how your body communicates can help
you deal with stressful moments. Learn to not only recognize but also to name these
feelings, either to oneself or to a friend. Then, take action to counter their effects. For
example, deep breathing, stretching, going for a walk, writing down your thoughts and
taking quiet time to focus can help induce relaxation and reduce tension.
Take time for yourself.
Make taking care of yourself a daily routine. It’s not selfish or self-indulgent — and it
might require saying “no” to requests or prioritizing yourself along with your
responsibilities. Start with small changes in your routine to help build resilience to
stressful circumstances. Work in time to exercise, eat healthy foods, participate in
relaxing activities and sleep. In fact, including a regimen of exercise, which for some
may include yoga or meditation, can be very important when feeling stressed. Also,
take time to notice the “good minutes” in each day or to do something that you enjoy,
such as reading a book or listening to music, which can be a way to shift your attention
and focus on the positive rather than the negative.
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Try new routines. From scheduling bath and bedtimes to blocking

off time to plan and prioritize tasks, additional structure can provide
a daily framework that allows you to attune to your body’s signals.
Then, you can take steps to potentially manage stress earlier than
you once did.

Stay connected and make new friends. Stay in touch with family,
friends and groups in your life — technology makes this easier than
ever. Having or being a person to talk with can be reassuring and
calming. Using video features can enhance the connection in
telecommunication or online communications for some people.
CONCLUSION 26

In conclusion, mastering emotional management and stress

management skills is essential for navigating life’s challenges
effectively. By developing these skills, individuals can maintain mental
well-being, foster healthy relationships, and achieve success in both
personal and professional endeavors.

In today’s fast-paced world, where change and challenges are

inevitable, the ability to manage emotions and stress is a valuable
asset that can lead to greater happiness, success, and
fulfillment. Therefore, investing in the development of these skills is not
only beneficial for individuals but also for the organizations and
communities they belong to.
THANK
YOU
Team:
 Aditya Salunke (A015)
 Parth Patil (A048)
 Manas Aruja (A051)
 Teerthesh Chaudhari (A032)
 Harshal Patil (A009)
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