STRESS MANAGEMENT

A man's life today faces all sorts of challenges and obstacles that hamper his normal
functioning and most of the time his pressure is too hard to handle. When we are expected
to meet the changing demands, we undergo stress.
Studies show that stress is a negative state of mind and since state of mind is changeable,
stress is controllable. By adopting various stress management techniques and knowing
exactly where the stress is coming from can release stress to a greater extent and give a
sort of comfort and boost confidence. In the proceeding article the causes of stress and
stress controlling techniques are elaborated clearly
Introduction:-
In today's competitive world, tension and stress have become a part of a great concern for
people. Many stress techniques have been put forth and some have succeeded and some
have failed. However, before implementing the stress control techniques, it is inevitable to
know what exactly 'Stress' is and why stress control techniques are necessary.

What Is 'Stress':-
Stress is a strain, force, tension, emphasis, difficulty, breakdown, anxiety or depression.
'Stress' is what you feel when you have to handle more than you are used to. When one is
stressed, one's body reacts as though one is in danger. 'Stress' in short, can be defined as
too man thoughts, assembling simultaneously in one's mind and his inability to sort or
decide which thought treat first.
"Stress management" is simply the provision of 'stress-coping' techniques, to enable a
person to fight against stress. Stress management is effective when a person utilized
strategies to cope with or alter stressful situation.

Symptoms of Stress:-
One can notice the symptoms of stress in your thinking, behavior, mood and ability to take
decision. By knowing that one is stressed, one can adopt stress managing technique to
overcome it. Following are some symptoms of 'Stress':-

Causes Of Stress:-
'Stress' ia a series of dissapoinments.There can be various reasons behind people getting
stressed.Stress can be classified as :
????Individual stress :- Individual stress is caused due to limitation of tolerance, self
efficient, ambition mental power and capacity and role efficacy.

????Group stress :- Group stress is the stress that is caused due to some tensions,
conflicts, frustrations or pressures within a group. They are caused due to interpersonal
conflicts, cohesiveness of group members and unplesant attitude of group members

????Organigational stress :- Organigational stress is the stress caused due to following

reasons within an organization or system :-
???????Social factors
???????Economical Factors
???????Market pressures
???????Technology and other changes.
???????Changing job profile
??Extra organizational stress :- Extra organizational stress is caused due to the extrinsic
factor or factors outside a system. The following are the causes of extra organizational
stress :-
?????Cultural changes
?????Global pressures
?????Changing social role
?????High standards and high expectations

Types Of Stress :-
Knowing what is stress and and prior to adopting the stress and prior adopting the stress
managing techniqes,it is always necessary to know which type of stress one is
undergoing :
Stress and stress management techniques are more often a subject a subject of concern
for corporate world.Stress can be classified in two types :-
a)Managerial Stress
b)Working Stress

a) Managerial Stress :- "Management" is getting things done through and with

people.Thus, it is most difficult job to get things done.Hence, people or manager who have
to make things happen are subjected to 'Managerial Stress'. Now a days the term 'target
completion' is a prime cause of managerial stress. Competition and survival form the
primary factor for stress.In the managerial scene of term,the real solution is however is to
recognise that stress control is a leadership responsibility.Leaders and managers can do
more to control stress than all of individual stress relief techniques combined. Leaders who
implement stress control strategies, see the result in reduced absentism, accident,
complaints etc. The key to stress control on the managerial side is, "To understand a
worker and his stress", so that things can be got done through him.

b)Worker's Stress :- In india, with almost 50% of the workers complaining that their jobs
are stressful. It is no surprise that more than 2/3 of all medical problems are stress
related. Each day work stress is created with more than a million absences, and atleast
40% of all personnel turnover.Studies shows that stress is a primary cause of accidents,
quality control problems, medical claims and lost productivity. In an organizarion, the
"work culture also exercises some stress on the employees.The instability of jobs or
insecurity can be another such reasons.Excessive work load and meeting expectations of
the managing committee can be a burning reason for stress on workers.
Besides this ,people may get stress due to some problems related to finance, emotion,
relation, natural calamities,diseases etc.

Measuring Stress :-
Level of stress can be measured.One way is through the use of the Holmes and Rahe
Stress scale to rate stressful life events.Changes in blood pressure and galvanic skin
response can also be measured to test stress levels and changes in stress level. A digital
thermometer can be used to evaluate changes in skin temperature,response,drawing blood
away from extermities.

Effects Of 'Stress':

???????Long Term Effect Of 'Stress' :-

Stress can affect oneself, overtime. This is known as "Chronic Stress" Chronic stress
exercises great imapct or larger time period of stress over oneself.
Chronic stress can be the result of a host of irritating hassles or a long term life condition,
such as a difficult job situation or living with a chronic stress, the stress response lasts
longer. Overtime, chronic stress can have an effect on :-
??The immune system :- Under stress the body tends to become more prone to illness,
from colds and minor infections to major diseases. If you have a chronic liiness such as
AIDS or cancer, stress can make the symptoms worse.

??Cardiovascular Disease :- Stress is linked to a high blood pressure, abnormal heartbeat

(arrhythmia), problems with blood clotting and hardening of the artery (atherosclerosis). It
is also to linked to coronary artery disease, heart attack or even heart failure.

??Muscle pain :- People who are stressed often have neck, shoulder, and low back
pain.This may be caused by constant in the muscle because of stress.Stress also affects
rheumatoid arthritis.

??Stomach and intestinal problems. Stress may be a factor in gastroesophageal reflux

disease(GERD), peptic ulcer disease and irritable bowel syndrome.

??Reproductive orgains :- Stress is linked to painful menstrual period,decreased fertility,

and erection problems.
??The lungs :- Stress can make symptoms of asthma and chronic obstructive pulmonary
disease(COPD), worse.

??Skin Problems :- Stress can make disorders such as acne or psoriasis worse.

???????Short Term Effects of 'Stress' :-

Stress that affacts you immediately is known as "Short term stress"
'Tension' is often the frist signal of acute stress.Tense muscles are tight and feel 'hard' the
thouch. A tense mind make you feel jumpy, irritable and unable to cocentrate. This can be
a warring to do something about stress to prevent long term effects of stress and enjoy a
comfort.
Acute Stress problems :-
Acute (Short term) stress is the body's immediate reaction to any situation that seems
demanding or dangerous. Your stress level depends on how intense the stress is,how long
it lasts, and how you cope with the situation. The body usually recovers quickly from acute
stress,but it can cause problems if it happens too often or your body doesn't have a
chance to return to normal. In people who have heart problem, acute stress can trigger an
abnormal heartbeat(arrythmia) and enen a heart attack.
Life threatenning or traumatic events, such as sexual abuse or war experinces,can cause
acute stress disorder or post traumatic stress disorder post traumatic stress disorder
(PTSD).

Models Of Stress Management :-

a) Transactional Model :-
According to 'Richard Lazarus' and 'Susan Flokman, "Stress is the result of imbalance
between demands and resources." Or "as occuring when pressure exceeds one's percieved
ability to cope."
In order to develop an effective stress management program it is first necessary to identify
the factors that are central to a personal controlling his /her stress, and to identify the
intervention methods which effectively target these factor. Lazarus and Flokman's
interpretation of stress focuses on the transaction between people and their external
environment. The model conceptualizes stress as a result of how a stressor is appraised
and how a person appraises his / her resources to cope with the stressor. The model
brakes the stressor stress link by proposing that is stressors are perceived as positive or
challenging rather than a threat, and if the stressed person is confident that he / she
possesses adequate rather than deficient coping strategies, stress may not necessary
follow the person of a potential stressor. The model proposses that stress can be reduced
by helping stressed people change their perceptions of stressor, providing them with
strategies to help them cope and improving their confidence in their ability to do so.

b) Innate Health Model :-

The health realization / innate health model of stress is also founded on the idea that
stress does not necessarily follows the presence of a potential stressor. Instead of
focussing on the individual's appraisal of so-called stressors in relation to his own coping
skills (as the transactional model does), the health realization model focuses on the nature
of thought, stating that it is ultimately a person's thought processes that determine the
response to potentially stressful external circumstances. In this model, stress results from
appraising oneself and one's circumstances through a mental filter of insecurity and
negativity, whereas a feeling of well being result from approaching the world with a "quite
mind", "inner wisdom" and "common sence".
This model proposes that helping stressed individuals understand the nature of thought
especially providing them with the ability to recognize when they are in the grip of
insecure thinking, disengage from it ,and access natural positive feelings will reduced this
stress.

Coping With Stress :-

Stress is controllable. By adopting some useful and effective techiniques, stress can be
controlled and it's effect can be mediated. Some of the stress management techniques are
given bellow :-
???????Mediation :- When you meditate your bring together all of the mind's energies and
focus them on a word., a sound , a symbol, a comfortting image or your own breathing.
The optimal setting for mediation is a quiet, clean place. People typically meditate sitting
on the fllor or in a chair with their eyes closed
A varition of traditional meditation involves guided imagery or visualization. If you use this
method .you wii imagine a scene in which you feel at peace, able to let go of all concerns
and tensions. In guided imagery audio instructions help you visulize the scene, focus your
thoughts and relax.

???????Yoga :- The term 'yoga' is a sanskrit word meaning "to unite". Yoga teaches you a
series of stationary and moving poses called "Asans" and a form of health control knows as
"Pranayama",as well as concentrate on techniques.
Yoga postures are designed to balance the different system of the body,including the
central nervous,the endocrine glandular, and the digestive systems.By showing down your
mental activity taking your mind off the cause of stress, and having you gently stretch
your body in ways that massage your internal organs. Yoga helps you create dynamic
peacefulness within yourself,

???????Relaxation :- Timely pauses from work and relaxing a bit, helps in reduction of
stress
???????Physical exercises :- Timely and regular exercise, help to reduce stress to a greater
extent.
???????One may not be able to get rid off stress, but one can find ways to lower it.
???????Sometimes, it is clear where strees is coming from. So, it is better to keep a 'stress
journal.' Get a notebook and write down when something makes you feel stressed.
???????Time management:- A proper schedule of your workor activities can reduce your
stress to a greater extent. Involving yourself according to your schedule, can make other
thoughts stop their entry in your mind. Moreover, timely completion of 'target' or 'goal' is
possible thus reducing strees.
???????To relieve from stress and relax a bit, one can switch on to some soothing music. A
short sound sleep is also a great stress reliever.
???????Do not think too much about your worries. Try to distract yourself and switch on to
some other involving activities.
???????Discusing with your family and friends also acts as a remedy for stress relief.

Cognitive therapy is a type of psychotherapy. It is a stress relieving therapy.

The following simple things can help in reduction of stress:
???????Eliminating unwanted information.
???????Eliminating unwanted competition.
???????Eliminating fantasies.
???????Trying to reduce job dependency.

Other such techniques are :-

???????Sharing of values and experiences.
???????Supportive culture and climate.
???????Participative mangement.
???????Developing career paths.
???????Role clarity and avoid confusion.

Tips of coping with stress:

???????Take a mental break.
???????Take a warm bath or shower.
???????Set realistic targets.
???????Look for solutions than problems.
???????Maintain your sense of humor.
???????Express your feelings instead of bottling them up.
???????Don't try to control events or other people.
???????Manage time (in every aspect)
???????Prioritize your work (make an order list).
???????Have some time for yourself.
???????"Delegate" tasks and break up big projects into smaller parts.

Conclusion:
Stress can be both positive and negative, which has an impact on the employee's
performance at work. If taken positively, the results are positive, and if taken in a negative
way, may yield disastrous results. For most of the people, low to moderate amount of
stress enable them to perform their jobs better. However, a high level of stress or for that
matter even a low level stress spread over a long period, eventually takes its toll, and the
performance declines