This action might not be possible to undo. Are you sure you want to continue?
Made by: Adil Hussain Khan 9997 Owais Nathani 10218 Danish Mujtaba 10115 Course: Organizational Behaviour Submitted To: Sir Humayu Zafar Chaudry Date: 09th December 2010
The study of Organizational Behavior is one of the important criteria in the corporate sector. Organizational Behavior is a key of success for an organization. By this report we will be able to know to reduce the stress level of the employees working in an organization. By this way the productivity of the employee increases.
Now a day the corporate sector is booming in a high speed that the people have to work for prolonged hours to maintain the standard of living and achieve their basic needs. So is the condition in the hospitals, colleges, BPO’s and lots of other places. In spit of having the modern technologies and facilities, people are feeling themselves to be work loaded and stressed. Stress arises because of many reasons which are discussed in the following project. The project report also contain techniques how to reduce the stress and overcome such problems.
Stress arises because of unfulfilled wants, lack of job satisfaction etc. before starting the topic of stress; let’s first understand what actually stress is.
To make this report we got the help from our parents who have given full support to carry out this work. They are the one who motivated and helped us for the completion of this project report.
Further, we would like to thank to our teacher Sir. Humayu Zafar Chaudry who has given full support and co operated with us to complete this report. Then we would like to thank our class mates who have supported us. I am also thankful to Dr. Munawer Hussain (Lecturer DAW Medical College) who provided us the relevant information for our report.
o Stress management o Workplace stress o Reducing of stress. For more detailed study the types of the stress is also defined. 4 .Executive Summery This project gives us a detailed idea of what is stress and also the definition of stress is been defined. By looking at the starting of the project you will find: o Introduction and Definition of stress o Stress in biological terms o What is stress? o Coping with stress at work place.
INDEX No Concept of stress 1 2 3 4 5 6 7 Content Page no 6 6 11 12 16 18 21 25 Introduction to stress Stress in Biological terms What is stress Coping with stress at workplace Stress Management Workplace stress Reduce your stress Conclusion Bibliography 30 32 5 .
and ideas have moved on. What complicates this is that intuitively we all feel that we know what stress is.” Selye believed that the biochemical effects of stress would be experienced irrespective of whether the situation was positive or negative. humiliation or infection is detrimental. Definition: Hans Selye was one of the founding fathers of stress research. During this time. The most commonly accepted definition of stress (mainly attributed to Richard S Lazarus) is that stress is a condition or feeling experienced when a person 6 . while that of failure. a great deal of further research has been conducted.1. His view in 1956 was that “stress is not necessarily something bad – it all depends on how you take it. Stress is now viewed as a "bad thing". with a range of harmful biochemical and long-term effects. others are still being researched and debated. CONCEPT OF STRESS (1) INTRODUCTION TO STRESS A lot of research has been conducted into stress over the last hundred years. A definition should therefore be obvious…except that it is not. The stress of exhilarating. creative successful work is beneficial. there seems to have been something approaching open warfare between competing theories and definitions: Views have been passionately held and aggressively defended. Since then. as it is something we have all experienced. These effects have rarely been observed in positive situations. Some of the theories behind it are now settled and accepted.
This is the main definition used by this section of Mind Tools. The types of stress are as follows Mechanical Stress (physics). Yield stress. the stress applied to materials resulting in their compaction. persistent stress which can lead to illness and mental disorder o o Eustress. The stress response inside us is therefore part instinct and part to do with the way we think. Biological Stress (biological).” In short. stress caused by employment 7 . Compressive stress. it's what we feel when we think we've lost control of events. the stress at which a material begins to deform plastically. the average amount of force exerted per unit area. positive stress that can lead to improved long-term functioning Workplace stress. physiological or psychological stress. although we also recognize that there is an intertwined instinctive stress response to unexpected events. some types include: o Chronic stress.perceives that “demands exceed the personal and social resources the individual is able to mobilize.
It was introduced into the theory of elasticity by Cauchy around 1822. In general. also called engineering or nominal stress. the average amount of force exerted per unit area.Stress (physics). Stress is a concept that is based on the concept of continuum. Stress is a measure of the average amount of force exerted per unit area. as a reaction to external applied forces and body forces. Symptoms of chronic stress can be: upset stomach headache backache insomnia anxiety depression anger 8 . and Is the force acting over the area . stress is expressed as Where Is the average stress. Chronic Stress Chronic stress is stress that lasts a long time or occurs frequently. It is a measure of the intensity of the total internal forces acting within a body across imaginary internal surfaces. Chronic stress is potentially damaging.
and relaxing hobbies. columns. glass. which can be a factor in continued chronic stress. A very large number of these new cases suffer from insomnia.In the most severe cases it can lead to panic attacks or a panic disorder. then this material is under compression. It has been discovered that there is a huge upsurge in the number of people who suffer from this condition. Usually. According to the properties of the material. There are a variety of methods to control chronic stress. including exercise. In a review of the scientific literature on the relationship between stress and disease. etc). Compressive stress: Compressive stress is the stress applied to materials resulting in their compaction (decrease of volume). 9 . failure will occur as yield for materials with ductile behavior (most metals. in those individuals with lower levels of magnesium or those who have a magnesium deficiency. cast iron. relaxation techniques. some soils and plastics) or as rupture for brittle behavior (geometries. leads to shortening. healthy diet. Loading a structural element or a specimen will increase the compressive stress until the reach of compressive strength. and a whole host of other negative medical conditions caused by a magnesium deficiency. Ensuring a healthy diet containing magnesium may help control or eliminate stress. Chronic stress can also lead to a magnesium deficiency. etc. adequate rest. the authors found that stress plays a role in triggering or worsening depression and cardiovascular disease and in speeding the progression of HIV/AIDS. stress management. compressive stress applied to bars. When a material is subjected to compressive stress.
usually with negative values to indicate the compaction. However in geotechnical engineering. Compressive stress has stress units (force per unit area). compressive stress is represented with positive values. slender structural elements -.an increase of compressive force F leads to structural failure due to buckling at lower stress than the compressive strength. 10 .such as columns or truss bars -.In long.
Eustress. It includes a state of alarm and adrenaline production. Common stress symptoms include irritability. short-term resistance as a coping mechanism. He later broadened and popularized the concept to include the perceptions and responses of humans trying to adapt to the challenges of everyday life. inability to concentrate and a variety of physical reactions. It refers to the inability of a human or animal body to respond. It also became a euphemism. as a catch-all for any perceived difficulties in life. muscular tension. for example.(2) Stress in Biological terms: Stress is a biological term which refers to the consequences of the failure of a human or animal body to respond appropriately to emotional or physical threats to the organism. The term "stress" was first used by the endocrinologist Hans Selye in the 1930s to identify physiological responses in laboratory animals. and exhaustion. such as headaches and accelerated heart rate. It covers a huge range of phenomena from mild irritation to the kind of severe problems that might result in a real breakdown of health. "stress" refers to the reaction of the organism. whether actual or imagined. a way of referring to problems and eliciting sympathy without being explicitly confessional. Stress in certain circumstances may be experienced positively. can be an adaptive response prompting the activation of internal resources to meet challenges and achieve goals. In Selye's terminology. and "stressor" to the perceived threat. 11 . In popular usage almost any event or situation between these extremes could be described as stressful. just "stressed out". The term is commonly used by laypersons in a metaphorical rather than literal or biological sense.
Not all stress is bad. it is important to manage stress levels so that it does not have an adverse impact on your health and relationships. It is also your first step towards developing techniques to managing your stress levels. or perhaps seek professional help. headaches and an inability to focus.(3) what is Stress? Stress refers to the strain from the conflict between our external environment and us. or emotional frictions. for example. it is evident that some form of positive stress can add more color and vibrancy to our lives. Physical 12 . On the other hand. whilst some stress may be seen as a motivating force. It is important to keep this in mind. Hence. Part of managing your stress levels include learning about how stress can affect you emotionally and physically. whether you are a student or a working adult. also known as eustress. can push us to make the most of our time and produce greater efficiency. Competition at work and an increased workload can also cause greater levels of stress. There is both positive and negative stress. irritability and in extreme cases. and not on eradicating the presence of stress in our lives. heart palpitations. In our fast paced world. leading to emotional and physical pressure. For example. The presence of a deadline. depending on each individual’s unique perception of the tension between the two forces. as well as how to identify if you are performing at your optimal stress level (OSL) or if you are experiencing negative stress. headaches. How do you identify if you are suffering from excessive stress? Psychological symptoms commonly experienced include insomnia. positive stress. as stress management refers to using stress to our advantage. The individual will experience symptoms such as tensions. Modern day stresses can take the form of monetary needs. Hence. negative stress can result in mental and physical strain. it is impossible to live without stress. can help an individual to function at optimal effectiveness and efficiency. This knowledge will help you to identify when you need to take a break.
This will help us to learn to cope with negative stress. or from an accident. there are various stressors. bereavement stressors occur when there is a sense of loss such as the death of a loved one. we must learn to tell when we have crossed the line from positive to negative stress. This could be during performance appraisals. and harness the power of positive stress to help us achieve more. excessive sweating and stomachaches. lunch with the boss. whilst positive stress can be very helpful for us. What causes stress? There are many different causes of stress. breathlessness. Negative stress can cause many physical and psychological problems. or giving a speech. and that which causes stress is also known as a stressor. or a prized possession. Performance stressors are triggered when an individual is placed in a situation where he feels a need to excel. Good stress v/s Bad stress: Stress has often been misunderstood to be negative.symptoms take the form of heart palpitations. Common lifestyle stressors include performance. and what is bad. Here’s how we differentiate between them. threat. to name a few. Threat stressors are usually when the current situation poses a dangerous threat. namely eustress. such as an economic downturn. There are 4 main categories of stress. In our everyday lives. and even more varied methods and techniques of dealing with stress and turning it to our advantages. Thus. hyper stress and hypo stress. 13 . with few people acknowledging the importance and usefulness of positive stress. and bereavement stressors. stress is everywhere and definitely unavoidable. Lastly. In order to do so. distress. hence our emphasis should be on differentiating between what is good stress.
you are likely to have sudden emotional breakdowns over insignificant issues.Eustress: this is a positive form of stress. Athletes before a competition or perhaps a manager before a major presentation would do well with eustress. Trigger events for distress can be a change in job scope or routine that the person is unable to handle or cope with. which require longer working hours than the individual can handle. but does not last for long. Distress We are familiar with this word. Hypo stress Lastly. and know that it is a negative form of stress. allowing them to derive the inspiration and strength that is needed. They can be categorized into acute stress and chronic stress. It is important for you to recognize that your body needs a break. On the other hand. which prepares your mind and body for the imminent challenges that it has perceived. and usually occurs when there are deviations from the norm. Eustress is a natural physical reaction by your body which increases blood flow to your muscles. Acute stress is intense. hypo stress occurs when a person has nothing to do with his time and feels 14 . or you may end up with severe and chronic physical and psychological reactions. chronic stress persists over a long period of time. Examples include highly stressful jobs. resulting in a higher heart rate. If you suspect that you are suffering from hyper stress. This occurs when the mind and body is unable to cope with changes. Hyper stress This is another form of negative stress that occurs when the individual is unable to cope with the workload. the proverbial straws that broke the camel’s back.
Companies should avoid having workers who experience hypo stress as this will cause productivity and mindfulness to fall. usually related to desirable events in person's life. If the job scope is boring and repetitive. having negative implications. Distress is the most commonly-referred to type of stress. it would be a good idea to implement some form of job rotation so that there is always something new to learn. This is due to an insufficient amount of stress. Both can be equally taxing on the body.constantly bored and unmotivated. 15 . and are cumulative in nature. hence some stress is inevitable and helpful to us. The types of stress are named as eustress and distress. depending on a person's way of adapting to a change that has caused it. whereas eustress is a positive form of stress.
Whilst some stress is good for motivation and increasing efficiency. as being able to identify signs of being stressed can help you to take steps to ensure that your overall quality of life does not drop. and some have not gotten it quite right. Some companies organize parties and make their employees feel valued at work. 16 . Here are 3 simple steps to help you with coping with stress in the workplace. Many companies have taken to consulting experts and professionals on ways to increase connectedness and motivation of their employees. the problem will only snowball. too much stress can result in negative impacts such as reduced effectiveness and efficiency. and use it to help you work better. Stress refers to the pressure and reactions to our environment which results in psychological and physical reactions. not all companies have such measures in place.(4) Coping with Stress at Work place With the rapid advancement of technology. leading to disastrous consequences to your health and overall wellbeing. tipping the scales from positive to negative. Step 1: Raising Awareness Help yourself to identify when you are facing rising levels of stress. leading to greater job insecurity on the part of those who remain. If left unacknowledged. Undoubtedly. the stresses faced at work have also increased. and this has led to greater occupational stress. occupational stress is one of the most commonly cited stressors faced by people all over the world. What is the reason for this? There is partly the fear from being retrenched in bad times. it is up to you to make sure that you can cope with stress at your workplace. These are measures to motivate employees and help them to feel secure at their jobs. More and more people are feeling isolated and disrespected at work. Many people dread going to work. This is important. hence the term “Monday Blues”. translating into greater productivity. Hence. However.
such as the environment or your colleagues at work. and if you are constantly worried. Internal stressors refer to your own thinking and attitude.You can identify if you are feeling stressed by checking if you have any physical or psychological reactions. The key to making these 3 steps work for you is to practice them. you need to calm your mind and body so as to stave off the reactions and cope with it in a positive way. remove yourself from it. stop your thought process until you are able to deal with it logically. such as excessive sweating or heart palpitations. If a situation is triggering your stress and you are unable to calm down. we only start reacting to stress when a combination of stressors working together exceeds our ability to cope. These are not instantaneous solutions. such as taking time off. If you experience any of these reactions. we can change the way that we cope with it. and you need to condition your mind and practice them so that you can implement it when you are feeling stressed. irritability or the need to escape. identify if you are feeling any overwhelming negative emotions. Whilst it is not always possible to eradicate them. This can be through different methods. or that are likely stressors. Keep a diary or a list of events that have caused you to feel strong negative emotions. you can try implementing relaxation techniques such as deep breathing. or the onset of headaches. External stressors refer to things beyond your control. 17 . Alternatively. Step 2: Identify the Cause You need to be able to analyze the situation and identify what is causing the rise in stress. If it is an internal stressor. Often. These stressors can be external and internal. Step 3: Coping with Stress In order to deal with the situation that is causing you stress. Go outside and take a walk to calm down. This will help you to identify the causes of your stress.
In such unsettling moments we often forget that stressors. nervousness and muscle cramps can all result in chronic health problems. However hard we try to go beyond a stress situation. "relaxation responses" and stress management techniques are some of the body's important built-in response systems.(5) Stress Management Stress management is the need of the hour. Immediate disorders such as dizzy spells. and restore the energy level. Like "stress reactions". 18 . either quick or constant. tension. Moreover. As a relaxation response the body tries to get back balance in its homeostasis. we don't get relaxing and soothing situations without asking. mind-body exhaustion or our erring attitudes. can induce risky body-mind disorders. life seems to find new ways of stressing us out and plaguing us with anxiety attacks. They may also affect our immune. we tend to overlook causes of stress and the conditions triggered by those. be it our anxiety. if not escapable. anxiety attacks. cardiovascular and nervous systems and lead individuals to habitual addictions. tightened muscles and an exhausted mind crave for looseness. are fairly manageable and treatable. Stress. The knotted nerves. which are inter-linked with stress. To be relaxed we have to strive to create such situations. Unfortunately. Some hormones released during the 'fight or flight' situation prompt the body to replace the lost carbohydrates and fats. today. sleeplessness.
Recognizing a stressor: It is important to recognize whether you are under stress or out of it. tight muscles or various body aches that something is wrong. when we encounter them voluntarily. It is important to remain attentive to such symptoms and to learn to cope with the situations. when we are compelled into such situations against our will or knowledge. The emotions we experience directly affect our immune system. we fail to realize that we are reacting under stress. more often than not. This also happens when the causes of stress are there long enough for us to get habituated to them. we tend to respond positively under stress. adventurous sports or having a baby. Laughter: Adopting a humorous view towards life's situations can take the edge off everyday stressors. But. In cases of relocation. even if we are under the influence of a stressful condition and our body reacts to it internally as well as externally. which are converted to cortical 19 . we wilt at the face of unknown and imagined threats. dizzy spells. promotion or layoff. The body constantly tries to tell us through symptoms such as rapid palpitation. Many times. the adrenal gland releases corticosteroids. Being able to laugh stress away is the smartest way to ward off its effects. A sense of humor also allows us to perceive and appreciate the incongruities of life and provides moments of delight. The positive emotions can create neurochemical changes that buffer the immunosuppressive effects of stress. stress may mount when one is coerced into undertaking some work against one's will. For instance. We cope better with stressful situation. During stress. Not being too serious or in a constant alert mode helps maintain the equanimity of mind and promote clear thinking.
20 . Laughter also increases the number of T cells that have suppresser receptors. • Boosts immune function by raising levels of infection-fighting T-cells. cortical. Lee Berk and fellow researcher Dr. • Reduces stress hormones (studies shows. relaxation and fluent blood circulation in body. associated with stress response). Dr. • Laughter triggers the release of endorphins—body's natural painkillers. and growth hormone. dopac. disease-fighting proteins called Gamma-interferon and disease-destroying antibodies called B-cells. • It provides good cardiac conditioning especially for those who are unable to perform physical exercise.in the blood stream. • Produces a general sense of well-being. Stanley Tan at Loma Linda University School of Medicine have produced carefully controlled studies showing that the experience of laughter lowers serum cortical levels. increases the amount and activity of T lymphocytes—the natural killer cells. It is beneficial for patients suffering from emphysema and other respiratory ailments. • It increases muscle flexion. These have an immunosuppressive effect. What Laughter Can Do Against Stress And Its Effects? • Laughter lowers blood pressure and reduces hypertension. laughter induces reduction of at least four of neuroendocrine hormones—epinephrine. • Laughter cleanses the lungs and body tissues of accumulated stale air as it empties more air than it takes in.
depression. resources.. Stress-related disorders encompass a broad array of conditions... One-quarter of employees view their jobs as the number one stressor in their lives.(6) Workplace Stress Workplace stress is the harmful physical and emotional response that occurs when there is a poor match between job demands and the capabilities.g.. these conditions may lead to poor work performance or even injury. About one-third of workers report high levels of stress.g. tension. dissatisfaction. substance abuse). High levels of stress are associated with substantial increases in health service utilization. or needs of the worker. etc. Evidence also suggests that stress is the major cause of turnover in organizations. Workers who report experiencing 21 . it is widely believed that job stress increases the risk for development of back and upper-extremity musculoskeletal disorders. post-traumatic stress disorder) and other types of emotional strain (e. In turn. Stress is a prevalent and costly problem in today's workplace.). aggression. On the basis of research by the National Institute for Occupational Safety and Health and many other organizations.g. and cognitive impairment (e. maladaptive behaviors (e. such as cardiovascular disease. concentration and memory problems). Three-quarters of employees believe the worker has more on-the-job stress than a generation ago. Health and Healthcare Utilization Problems at work are more strongly associated with health complaints than are any other life stressor-more so than even financial problems or family problems. Many studies suggest that psychologically demanding jobs that allow employees little control over the work process increase the risk of cardiovascular disease. fatigue. including psychological disorders (e. anxiety.g. Job stress is also associated with various biological reactions that may lead ultimately to compromised health.
700 per person annually. periods of disability due to job stress tend to be much longer than disability periods for other occupational injuries and illnesses. an increase of more than $1. health care costs were nearly 50% greater for workers reporting high levels of stress in comparison to “low risk” workers. differences in individual characteristics such as personality and coping skills are most important in predicting whether certain job conditions will result in stress-in other words. Personal interview surveys of working conditions. In a 1998 study of 46. The increment rose to nearly 150%. However. Such evidence argues for a greater emphasis on working conditions as the key source of job stress. what is stressful for one person may not be a problem for someone else. In 1990. and 2000.stress at work also show excessive health care utilization. for workers reporting high levels of both stress and depression. scientific evidence suggests that certain working conditions are stressful to most people. Results showed a trend across these periods suggestive of increasing work intensity. increasing to 56% in 1995 and 60 % in 2000. increasing to 54% in 1995 and to 56% in 2000. 1995. The differing viewpoints suggest different ways to prevent stress at work. 50% of workers reported they work against tight deadlines at least one-fourth of their working time in 1990. the percentage of workers reporting that they worked at high speeds at least one-fourth of their working time was 48%. Although the importance of individual differences cannot be ignored. Similarly. This viewpoint leads to prevention strategies that focus on workers and ways to help them cope with demanding job conditions. were conducted in Member States of the European Union in 1990. Causes of Workplace Stress Job stress results from the interaction of the worker and the conditions of work.000 workers. Additionally. According to one school of thought. and for job redesign as a primary prevention strategy. A substantial 22 . Views differ on the importance of worker characteristics versus working conditions as the primary cause of job stress. including conditions recognized as risk factors for job stress. no change was noted in the period 1995–2000 (data not collected in 1990) in the percentage of workers reporting sufficient time to complete tasks.
23 . particularly couples with young children. Give workers opportunities to participate in decisions and actions affecting their jobs. and disturbed relationships with family. Clearly define workers' roles and responsibilities. musculoskeletal disorders. How to Change the Organization to Prevent Job Stress Ensure that the workload is in line with workers' capabilities and resources. By one estimate. upset stomach and headache. Design jobs to provide meaning. The effects of job stress on chronic diseases are more difficult to see because chronic diseases take a long time to develop and can be influenced by many factors other than stress. evidence is rapidly accumulating to suggest that stress plays an important role in several types of chronic health problems-especially cardiovascular disease. Signs of Workplace Stress Mood and sleep disturbances.percentage of Americans work very long hours. Prevention A combination of organizational change and stress management is often the most useful approach for preventing stress at work. an increase in extended work weeks (>40 hours) by men. and a considerable increase in combined working hours among working couples. and psychological disorders. especially for women. more than 26% of men and more than 11% of women worked 50 hours per week or more in 2000. friends and girlfriends or boyfriends are examples of stress-related problems. Nonetheless. and opportunities for workers to use their skills. According to the Department of Labor. there has been an upward trend in hours worked among employed women. stimulation. These figures represent a considerable increase over the previous three decades.
there was no reduction in claims in a matched group of 22 hospitals that did not implement stress prevention activities. Improve communications-reduce uncertainty about career development and future employment prospects. In a second study. Program activities included (1) employee and management education on job stress. (2) changes in hospital policies and procedures to reduce organizational sources of stress. 24 . Provide opportunities for social interaction among workers. and (3) establishment of employee assistance programs. nationality and language ) St. In one study. Discrimination inside the workplace. In contrast. Paul Fire and Marine Insurance Company conducted several studies on the effects of stress prevention programs in hospital settings. Establish work schedules that are compatible with demands and responsibilities outside the job. (e. there was a 70% reduction in malpractice claims in 22 hospitals that implemented stress prevention activities.g. the frequency of medication errors declined by 50% after prevention activities was implemented in a 700-bed hospital.
and what constitutes success within it.(7) Reduce your stress 1. it is oftentimes something that is easy to overlook. harms performance and paralyzes mental skills. The risks here are that we become exhausted. By understanding the priorities in your job. 25 . doubt your abilities. The first of the action-oriented skills that we look at is Job Analysis. and work unreasonably long hours to stay on top of our workload. fast-moving. It helps you to cut through clutter and distraction to get to the heart of what you need to do. that we have so much to do that we do a poor quality job and that we neglect other areas of our life. in the hurly-burly of a new. Rational & positive thinking: You are thinking negatively when you fear the future. Negative thinking damages confidence. you need to fully understand what is expected of you. We can choose to ignore this. While this may seem obvious.We have all experienced that appalling sense of having far too much work to do and too little time to do it in. The alternative is to work more intelligently. put yourself down. Each of these can lead to intense stress. Job Analysis is the first step in doing this. This helps you get the greatest return from the work you do. 2. by focusing on the things that are important for job success and reducing the time we spend on low priority tasks. and keep your workload under control. Job analysis: . Job Analysis is a useful technique for getting a firm grip on what really is important in your job so that you are able to perform excellently. Job Analysis is a key technique for managing job overload – an important source of stress. To do an excellent job. you can focus on these activities and minimize work on other tasks as much as possible. criticize yourself for errors. high-pressure role. or expect failure.
One approach to it is to observe your "stream of consciousness" as you think about the thing you're trying to achieve which is stressful. and write them down on our free worksheet as they occur. Since we barely realize that they were there. we do not challenge them properly. with their significance having barely been noticed. Tackle these as a priority using the techniques below. Do not suppress any thoughts.Unfortunately. 26 . Then let them go. Instead. just let them run their course while you watch them. Thought awareness is the first step in the process of managing negative thoughts. Dwelling on the negative consequences of a poor performance. When you analyze your diary at the end of the period. do their damage and flit back out again. Worry about how the audience (especially important people in it like your boss) or the press may react to you. Thought Awareness is the process by which you observe your thoughts and become aware of what is going through your head. negative thoughts tend to flit into our consciousness. you should be able to see the most common and the most damaging thoughts. Here are some typical negative thoughts you might experience when preparing to give a major presentation: Fear about the quality of your performance or of problems that may interfere with it. or Self-criticism over a less-than-perfect rehearsal. which means that they can be completely incorrect and wrong. as you cannot manage thoughts that you are unaware of. Another more general approach to Thought Awareness comes with logging stress in your Stress Diary.
Worries about performance during rehearsal: If some of your practice was less than perfect. then you should be satisfied. Ask yourself whether the thought is reasonable. then fair people are likely to respond well. you've done as much as you can to give a good performance. then remind yourself that the purpose of the practice is to identify areas for improvement.Rational Thinking The next step in dealing with negative thinking is to challenge the negative thoughts that you identified using the Thought Awareness technique. and have you taken steps to reduce the likelihood of them happening or their impact if they do? What will you do if they occur? And what do you need others to do for you? Worry about other people's reactions: If you have prepared well. Problems with issues outside your control: Have you identified the risks of these things happening. the following challenges could be made to the negative thoughts we identified earlier: Feelings of inadequacy: Have you trained yourself as well as you reasonably should have? Do you have the experience and resources you need to make the presentation? Have you planned. 27 . and you do the best you can. Look at every thought you wrote down and challenge it rationally. If people are not fair. prepared and rehearsed enough? If you have done all of these. so that these can be sorted out before the performance. If you perform as well as you reasonably can. What evidence is there for and against the thought? Would your colleagues and mentors agree or disagree with it? Looking at the examples. the best thing to do is ignore their comments and rise above them.
By basing your affirmations on the clear. Positive Thinking & Opportunity Seeking By now. you can use them to undo the damage that negative thinking may have done to your self-confidence. Look at the list of negative thoughts and imagine the negative thoughts were written by someone you were giving objective advice to. and don't just reflect a lack of experience. you should be able to see quickly whether the thoughts are wrong or whether they have some substance to them. However. When you challenge negative thoughts rationally. The final step is to prepare rational. rational assessments of facts that you made using Rational Thinking. make sure you take the long view about incidents that you're finding stressful. Where there is some substance. you made a mistake at work. positive thoughts and affirmations to counter any remaining negativity. OK. Similarly. make sure that your negative thoughts are genuinely important to achieving your goals. doesn't mean that they will ALWAYS be so for you in the future. Then. Just because you're finding these new responsibilities stressful now. take appropriate action. which everyone has to go through at some stage. 28 . It can also be useful to look at the situation and see if there are any useful opportunities that are offered by it. but that doesn't mean you're bad at your job. think how you would challenge these thoughts.Tip: Don't make the mistake of generalizing a single incident. you should already be feeling more positive. Tip: If you find it difficult to look at your negative thoughts objectively. imagine that you are your best friend or a respected coach or mentor.
As well as allowing you to structure useful affirmations. Make sure that identifying these opportunities and focusing on them is part of your positive thinking. are expressed in the present tense and have strong emotional content." Problems issues outside your control: "I have thought through everything that might reasonably happen and have planned how I can handle all likely contingencies. part of Positive Thinking is to look at opportunities that the situation might offer to you. Continuing the examples above." Worry about other people's reaction: "Fair people will react well to a good performance. 29 ." Worries about performance: "I have prepared well and rehearsed thoroughly.Tip: Your affirmations will be strongest if they are specific. I will rise above any unfair criticism in a mature and professional way. I am very well placed to react flexibly to events. and you may open up new career opportunities. you will be seen as someone who can handle difficult challenges." If appropriate. successfully overcoming the situations causing the original negative thinking will open up opportunities. In the examples above. write these affirmations down on your worksheet so that you can use them when you need them. You will acquire new skills. positive affirmations might be: Problems during practice: "I have learned from my rehearsals. I am well positioned to give an excellent performance. This has put me in a position where I can deliver a great performance. I am going to perform well and enjoy the event.
Conclusion Stress is a dynamic condition in witch an individual is confronted with an opportunity. demand or resource related to what the individual desires and for which the outcome is perceived to be both uncertain and important. it also has a positive value. many professionals see the pressures of heavy workloads and deadlines as positive challenges that enhance the quality of their work and the satisfaction the get from their job. Although stress is typically discussed in a negative context. Both can be equally taxing on the body. the superior performance that an athlete or stage performer gives in “clutch” situations. Due to recession the banking sector is also facing the problem of employee cut-offs and so the work load of the existing employees increases and the feel stressed. Similarly. Stress is not necessarily bad in and of itself. Such individuals often use stress positively to rise to the occasion and perform at or near their maximum. The employees who have the simple table work also have to face the problem of stress. However hard we try to go beyond a stress situation. having negative implications. whereas eustress is a positive form of stress. Stress management is the need of the hour. It’s an opportunity when it offers potential gain. The bank employees are the people who also have to achieve the certain target and so for the non achievement of target the employees remain stressed and tensed. But it is different in the case of bank employees. and are cumulative in nature. depending on a person's way of adapting to a change that has caused it. The types of stress are named as eustress and distress. This is a complicated definition. usually related to desirable events in person's life. Consider for example. Distress is the most commonly-referred to type of stress. life seems to find new ways of 30 .
if not escapable. cardiovascular and nervous systems and lead individuals to habitual addictions. BIBILIOGRAPHY 31 . Like "stress reactions". Immediate disorders such as dizzy spells. anxiety attacks. tension. Some hormones released during the 'fight or flight' situation prompt the body to replace the lost carbohydrates and fats. social life. can induce risky body-mind disorders.stressing us out and plaguing us with anxiety attacks. "relaxation responses" and stress management techniques are some of the body's important built-in response systems. and restore the energy level. In such unsettling moments we often forget that stressors. They may also affect our immune. so a sample of 14 to 15 employees are selected from all the three banks for the research of stress among them. nervousness and muscle cramps can all result in chronic health problems. Unfortunately. Stress. The knotted nerves. sleeplessness. which are inter-linked with stress. mindbody exhaustion or our erring attitudes. output etc. To be relaxed we have to strive to create such situations. 3. As a relaxation response the body tries to get back balance in its homeostasis. either quick or constant. be it our anxiety. Moreover. we tend to overlook causes of stress and the conditions triggered by those. are fairly manageable and treatable. tightened muscles and an exhausted mind crave for looseness. This research is to carry out the study that how much stressed the employees of the banks are and how do their stress affect their work life. today. we don't get relaxing and soothing situations without asking.
com o Organizational Behavior “Stephen P.mindtool. Robbins” o Burn Out tool – Questionnaire o Self analysis of questionnaire 32 .o www.
This action might not be possible to undo. Are you sure you want to continue?