STRESS MANAGEMENT

STRESS MANAGEMENT
 Stress management is a system that is
aimed to reduce stress and/or facilitate
the person to cope with stressful
instances.
 Managing stress is all about taking charge
– charge of your thoughts, emotions,
schedule, environment and the way you
deal with problems.
APPROACHES TO MANAGE STRESS
 Identify the sources of stress in your life.

 In case you are adapting certain stress

management techniques which are not
helpful or are compounding the problem,
change them immediately.
APPROACHES TO MANAGE STRESS
 Avoid the stressor:

– Learn to say ‘NO’

– Avoid people who stress you out
– Take control of your environment
– Avoid hot-button topics
– Pare down your ‘to-do’ list
APPROACHES TO MANAGE STRESS
 Alter the situation:

– Express your feelings instead of bolting them

– Be willing to compromise
– Be more assertive
– Manage your time better
APPROACHES TO MANAGE STRESS
 Adapt to the stressor:

– Reframe problems
– Adjust your standards
– Focus on the positive
APPROACHES TO MANAGE STRESS
 Accept things you cannot change:

– Don’t try to control the uncontrollable

– Learn to forgive
– Share your feelings
APPROACHES TO MANAGE STRESS
 Make time for fun & relaxation:

– Set aside relaxation time

– Connect with others
– Do something that you enjoy everyday
– Keep up your sense of humour
APPROACHES TO MANAGE STRESS
 Adopt a healthy lifestyle:

– Exercise regularly
– Eat a healthy diet
– Reduce caffeine
– Avoid alcohol, cigarettes and drugs
– Get enough sleep
 STRESS MANAGEMENT
TECHNIQUES
 Determine whether the issue is worth worrying
about in the first place.
 Don’t cry over spilt milk since you cannot change
the past.
 Review how you were able to overcome a
stressful situation in the past.
 Engross yourself in constructive work, hobby,
sport or activity so that your mind is diverted.
 Have confidence in yourself and your ability to
deal with a stressful situation.
 STRESS MANAGEMENT
TECHNIQUES
 Apply logical thinking, and be rational in
your approach since you cannot think
straight if you are worried or anxious.
 Relax your mind and body through
breathing exercises, meditation or yoga.
 Keep fit through physical exercises like
walking or swimming.
 Learn to manage your time more
effectively.
 STRESS MANAGEMENT
TECHNIQUES
 Speak to a close friend whom you can
confide in, and who can help you to deal
with the situation.
 Take a break and go on a holiday with
family or friends.
 Seek professional help of a psychiatrist or
counselor.
DEALING WITH STRESS AT WORK
 Consider difficult or demanding jobs a challenge
– a chance for you to prove yourself.
 Perceive stressful job situation as a temporary
phase of the job.
 Compare yourself with others at work who are
facing more stress than you.
 Think that time itself takes care of such
situations.
 Accept the situation of stress, thinking that there
is nothing you can do to change it.
DEALING WITH STRESS AT WORK
 Think about the positive outcomes if you are
successful in dealing with the stressful situation.
 Believe that every problem ultimately has some
solution.
 Think that no one is totally free from stresses,
though of different nature and severity.
 Believe in Gita’s philosophy ‘Your right is to do
your job only, not to expect the fruits thereof’.
REDUCING STRESS THROUGH SELF-
IMPOSED BEHAVIOUR
MODIFICATION METHOD
 Have confidence in yourself and your ability to
deal with difficult situations.
 Increase your level of tolerance and patience.
 Do not be rigid in your ways of functioning,
attitudes and decisions.
 Do things at work in a planned and systematic
manner.
 Try to separate and maintain coordination
between your job and other roles.
REDUCING STRESS THROUGH SELF-
IMPOSED BEHAVIOUR
MODIFICATION METHOD
 Avoid doing many things simultaneously.
 Set your priorities for job activities.
 Do work efficiently but avoid competition.
 Discuss the problems with supervisors, and/or
other competent colleagues or superiors.
 Avoid time pressure and role overloading. Be
regular and make proper distribution of time for
your job activities.
 Do not try to reach perfection in everything –
remember, no one is perfect.
REDUCING STRESS THROUGH SELF-
IMPOSED BEHAVIOUR
MODIFICATION METHOD
 Be a realist, and don’t overestimate or
underestimate your capabilities.
 Don’t react to the irritating situations or
behaviour of people at work – try to overlook
them!
 Before doing something, consider all its possible
consequences.