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Stress Management

(Project Report)

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

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Preface
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.

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ACKNOWLEDGEMENT

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.

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For more detailed study the types of the stress is also defined. o Stress management o Workplace stress o Reducing of stress.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. 4 .

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 .

These effects have rarely been observed in positive situations.” Selye believed that the biochemical effects of stress would be experienced irrespective of whether the situation was positive or negative. Stress is now viewed as a "bad thing". A definition should therefore be obvious…except that it is not. there seems to have been something approaching open warfare between competing theories and definitions: Views have been passionately held and aggressively defended. During this time. What complicates this is that intuitively we all feel that we know what stress is. Definition: Hans Selye was one of the founding fathers of stress research. The stress of exhilarating. Some of the theories behind it are now settled and accepted. while that of failure. and ideas have moved on. Since then. a great deal of further research has been conducted. humiliation or infection is detrimental. CONCEPT OF STRESS (1) INTRODUCTION TO STRESS A lot of research has been conducted into stress over the last hundred years. with a range of harmful biochemical and long-term effects. as it is something we have all experienced. creative successful work is beneficial. His view in 1956 was that “stress is not necessarily something bad – it all depends on how you take it. 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 . others are still being researched and debated.1.

This is the main definition used by this section of Mind Tools. Yield stress. Biological  Stress (biological). some types include: o Chronic stress.” In short. the stress at which a material begins to deform plastically. physiological or psychological stress. the average amount of force exerted per unit area. persistent stress which can lead to illness and mental disorder o o Eustress. the stress applied to materials resulting in their compaction. it's what we feel when we think we've lost control of events. Compressive stress. positive stress that can lead to improved long-term functioning Workplace stress. The types of stress are as follows Mechanical    Stress (physics). although we also recognize that there is an intertwined instinctive stress response to unexpected events. The stress response inside us is therefore part instinct and part to do with the way we think. stress caused by employment 7 .perceives that “demands exceed the personal and social resources the individual is able to mobilize.

Chronic Stress Chronic stress is stress that lasts a long time or occurs frequently. as a reaction to external applied forces and body forces. It was introduced into the theory of elasticity by Cauchy around 1822.Stress (physics). the average amount of force exerted per unit area. also called engineering or nominal stress. Stress is a concept that is based on the concept of continuum. In general. Chronic stress is potentially damaging. It is a measure of the intensity of the total internal forces acting within a body across imaginary internal surfaces. stress is expressed as Where Is the average stress. 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 a measure of the average amount of force exerted per unit area.

in those individuals with lower levels of magnesium or those who have a magnesium deficiency. healthy diet. There are a variety of methods to control chronic stress. cast iron. According to the properties of the material. etc). leads to shortening. stress management. When a material is subjected to compressive stress. Chronic stress can also lead to a magnesium deficiency. adequate rest. columns. relaxation techniques. A very large number of these new cases suffer from insomnia. Ensuring a healthy diet containing magnesium may help control or eliminate stress. which can be a factor in continued chronic stress. glass. compressive stress applied to bars. 9 . failure will occur as yield for materials with ductile behavior (most metals. In a review of the scientific literature on the relationship between stress and disease. some soils and plastics) or as rupture for brittle behavior (geometries. Loading a structural element or a specimen will increase the compressive stress until the reach of compressive strength. the authors found that stress plays a role in triggering or worsening depression and cardiovascular disease and in speeding the progression of HIV/AIDS. It has been discovered that there is a huge upsurge in the number of people who suffer from this condition. including exercise. etc.In the most severe cases it can lead to panic attacks or a panic disorder. Usually. Compressive stress: Compressive stress is the stress applied to materials resulting in their compaction (decrease of volume). and relaxing hobbies. and a whole host of other negative medical conditions caused by a magnesium deficiency. then this material is under compression.

In long. Compressive stress has stress units (force per unit area). slender structural elements -. However in geotechnical engineering. compressive stress is represented with positive values. 10 .such as columns or truss bars -. usually with negative values to indicate the compaction.an increase of compressive force F leads to structural failure due to buckling at lower stress than the compressive strength.

(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. just "stressed out". can be an adaptive response prompting the activation of internal resources to meet challenges and achieve goals. In popular usage almost any event or situation between these extremes could be described as stressful. as a catch-all for any perceived difficulties in life. whether actual or imagined. In Selye's terminology. "stress" refers to the reaction of the organism. muscular tension. The term is commonly used by laypersons in a metaphorical rather than literal or biological sense. for example. He later broadened and popularized the concept to include the perceptions and responses of humans trying to adapt to the challenges of everyday life. such as headaches and accelerated heart rate. a way of referring to problems and eliciting sympathy without being explicitly confessional. It refers to the inability of a human or animal body to respond. 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. The term "stress" was first used by the endocrinologist Hans Selye in the 1930s to identify physiological responses in laboratory animals. 11 . It also became a euphemism. Common stress symptoms include irritability. inability to concentrate and a variety of physical reactions. and exhaustion. Eustress. short-term resistance as a coping mechanism. Stress in certain circumstances may be experienced positively. and "stressor" to the perceived threat. It includes a state of alarm and adrenaline production.

as well as how to identify if you are performing at your optimal stress level (OSL) or if you are experiencing negative stress. There is both positive and negative stress. This knowledge will help you to identify when you need to take a break. How do you identify if you are suffering from excessive stress? Psychological symptoms commonly experienced include insomnia. Physical 12 . leading to emotional and physical pressure. The individual will experience symptoms such as tensions. it is evident that some form of positive stress can add more color and vibrancy to our lives. For example. irritability and in extreme cases. On the other hand. Hence. or emotional frictions. as stress management refers to using stress to our advantage. Part of managing your stress levels include learning about how stress can affect you emotionally and physically. negative stress can result in mental and physical strain. can help an individual to function at optimal effectiveness and efficiency. heart palpitations. it is impossible to live without stress. It is important to keep this in mind. whether you are a student or a working adult. It is also your first step towards developing techniques to managing your stress levels. and not on eradicating the presence of stress in our lives. depending on each individual’s unique perception of the tension between the two forces. Not all stress is bad. In our fast paced world. headaches and an inability to focus. Modern day stresses can take the form of monetary needs.(3) what is Stress? Stress refers to the strain from the conflict between our external environment and us. headaches. Hence. or perhaps seek professional help. whilst some stress may be seen as a motivating force. it is important to manage stress levels so that it does not have an adverse impact on your health and relationships. positive stress. 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. The presence of a deadline. for example. also known as eustress.

or giving a speech. Good stress v/s Bad stress: Stress has often been misunderstood to be negative. namely eustress. bereavement stressors occur when there is a sense of loss such as the death of a loved one. What causes stress? There are many different causes of stress. There are 4 main categories of stress. and harness the power of positive stress to help us achieve more. This will help us to learn to cope with negative stress.symptoms take the form of heart palpitations. In our everyday lives. or a prized possession. there are various stressors. 13 . In order to do so. threat. excessive sweating and stomachaches. Common lifestyle stressors include performance. Here’s how we differentiate between them. hyper stress and hypo stress. stress is everywhere and definitely unavoidable. This could be during performance appraisals. breathlessness. we must learn to tell when we have crossed the line from positive to negative stress. hence our emphasis should be on differentiating between what is good stress. to name a few. Thus. or from an accident. lunch with the boss. such as an economic downturn. Performance stressors are triggered when an individual is placed in a situation where he feels a need to excel. Threat stressors are usually when the current situation poses a dangerous threat. with few people acknowledging the importance and usefulness of positive stress. Negative stress can cause many physical and psychological problems. whilst positive stress can be very helpful for us. and what is bad. and bereavement stressors. and even more varied methods and techniques of dealing with stress and turning it to our advantages. and that which causes stress is also known as a stressor. Lastly. distress.

allowing them to derive the inspiration and strength that is needed.Eustress: this is a positive form of stress. which prepares your mind and body for the imminent challenges that it has perceived. you are likely to have sudden emotional breakdowns over insignificant issues. Eustress is a natural physical reaction by your body which increases blood flow to your muscles. Distress We are familiar with this word. On the other hand. Examples include highly stressful jobs. but does not last for long. and usually occurs when there are deviations from the norm. and know that it is a negative form of stress. hypo stress occurs when a person has nothing to do with his time and feels 14 . the proverbial straws that broke the camel’s back. or you may end up with severe and chronic physical and psychological reactions. chronic stress persists over a long period of time. Hypo stress Lastly. resulting in a higher heart rate. It is important for you to recognize that your body needs a break. which require longer working hours than the individual can handle. Hyper stress This is another form of negative stress that occurs when the individual is unable to cope with the workload. Acute stress is intense. If you suspect that you are suffering from hyper stress. This occurs when the mind and body is unable to cope with changes. They can be categorized into acute stress and chronic 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.

hence some stress is inevitable and helpful to us. 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. Both can be equally taxing on the body. This is due to an insufficient amount of stress. Companies should avoid having workers who experience hypo stress as this will cause productivity and mindfulness to fall. If the job scope is boring and repetitive.constantly bored and unmotivated. usually related to desirable events in person's life. and are cumulative in nature. it would be a good idea to implement some form of job rotation so that there is always something new to learn. having negative implications. whereas eustress is a positive form of stress. 15 . Distress is the most commonly-referred to type of stress.

hence the term “Monday Blues”. and some have not gotten it quite right.(4) Coping with Stress at Work place With the rapid advancement of technology. 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. 16 . the problem will only snowball. Whilst some stress is good for motivation and increasing efficiency. the stresses faced at work have also increased. 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. Many people dread going to work. 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. leading to greater job insecurity on the part of those who remain. If left unacknowledged. leading to disastrous consequences to your health and overall wellbeing. 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. More and more people are feeling isolated and disrespected at work. This is important. Hence. translating into greater productivity. tipping the scales from positive to negative. Undoubtedly. What is the reason for this? There is partly the fear from being retrenched in bad times. too much stress can result in negative impacts such as reduced effectiveness and efficiency. and use it to help you work better. Some companies organize parties and make their employees feel valued at work. Stress refers to the pressure and reactions to our environment which results in psychological and physical reactions. However. Step 1: Raising Awareness Help yourself to identify when you are facing rising levels of stress. not all companies have such measures in place.

Step 3: Coping with Stress In order to deal with the situation that is causing you stress. Alternatively.You can identify if you are feeling stressed by checking if you have any physical or psychological reactions. If it is an internal stressor. These stressors can be external and internal. Internal stressors refer to your own thinking and attitude. 17 . The key to making these 3 steps work for you is to practice them. This will help you to identify the causes of your stress. we can change the way that we cope with it. Whilst it is not always possible to eradicate them. remove yourself from it. you can try implementing relaxation techniques such as deep breathing. Step 2: Identify the Cause You need to be able to analyze the situation and identify what is causing the rise in stress. such as the environment or your colleagues at work. External stressors refer to things beyond your control. This can be through different methods. Often. Go outside and take a walk to calm down. If you experience any of these reactions. and you need to condition your mind and practice them so that you can implement it when you are feeling stressed. Keep a diary or a list of events that have caused you to feel strong negative emotions. we only start reacting to stress when a combination of stressors working together exceeds our ability to cope. or the onset of headaches. irritability or the need to escape. or that are likely stressors. identify if you are feeling any overwhelming negative emotions. If a situation is triggering your stress and you are unable to calm down. such as excessive sweating or heart palpitations. stop your thought process until you are able to deal with it logically. and if you are constantly worried. you need to calm your mind and body so as to stave off the reactions and cope with it in a positive way. such as taking time off. These are not instantaneous solutions.

The knotted nerves. be it our anxiety. Moreover. which are inter-linked with stress. tension. Like "stress reactions". tightened muscles and an exhausted mind crave for looseness. cardiovascular and nervous systems and lead individuals to habitual addictions. To be relaxed we have to strive to create such situations. Immediate disorders such as dizzy spells. mind-body exhaustion or our erring attitudes. Some hormones released during the 'fight or flight' situation prompt the body to replace the lost carbohydrates and fats. can induce risky body-mind disorders. we don't get relaxing and soothing situations without asking. However hard we try to go beyond a stress situation. anxiety attacks. we tend to overlook causes of stress and the conditions triggered by those. today. nervousness and muscle cramps can all result in chronic health problems. As a relaxation response the body tries to get back balance in its homeostasis. either quick or constant. "relaxation responses" and stress management techniques are some of the body's important built-in response systems. 18 . They may also affect our immune. if not escapable. In such unsettling moments we often forget that stressors. are fairly manageable and treatable.(5) Stress Management Stress management is the need of the hour. life seems to find new ways of stressing us out and plaguing us with anxiety attacks. Stress. sleeplessness. and restore the energy level. Unfortunately.

adventurous sports or having a baby. we wilt at the face of unknown and imagined threats.Recognizing a stressor: It is important to recognize whether you are under stress or out of it. The emotions we experience directly affect our immune system. promotion or layoff. The body constantly tries to tell us through symptoms such as rapid palpitation. Being able to laugh stress away is the smartest way to ward off its effects. Not being too serious or in a constant alert mode helps maintain the equanimity of mind and promote clear thinking. During stress. tight muscles or various body aches that something is wrong. But. the adrenal gland releases corticosteroids. In cases of relocation. Laughter: Adopting a humorous view towards life's situations can take the edge off everyday stressors. more often than not. which are converted to cortical 19 . when we are compelled into such situations against our will or knowledge. stress may mount when one is coerced into undertaking some work against one's will. The positive emotions can create neurochemical changes that buffer the immunosuppressive effects of stress. We cope better with stressful situation. we tend to respond positively under stress. when we encounter them voluntarily. It is important to remain attentive to such symptoms and to learn to cope with the situations. we fail to realize that we are reacting under stress. even if we are under the influence of a stressful condition and our body reacts to it internally as well as externally. For instance. dizzy spells. This also happens when the causes of stress are there long enough for us to get habituated to them. Many times. A sense of humor also allows us to perceive and appreciate the incongruities of life and provides moments of delight.

• It increases muscle flexion. relaxation and fluent blood circulation in body. cortical. What Laughter Can Do Against Stress And Its Effects? • Laughter lowers blood pressure and reduces hypertension. dopac. • Boosts immune function by raising levels of infection-fighting T-cells. and growth hormone. • Produces a general sense of well-being. Laughter also increases the number of T cells that have suppresser receptors. • Laughter triggers the release of endorphins—body's natural painkillers. • It provides good cardiac conditioning especially for those who are unable to perform physical exercise. Lee Berk and fellow researcher Dr. It is beneficial for patients suffering from emphysema and other respiratory ailments. • Laughter cleanses the lungs and body tissues of accumulated stale air as it empties more air than it takes in. These have an immunosuppressive effect. increases the amount and activity of T lymphocytes—the natural killer cells. laughter induces reduction of at least four of neuroendocrine hormones—epinephrine. 20 . associated with stress response). • Reduces stress hormones (studies shows.in the blood stream. Dr. disease-fighting proteins called Gamma-interferon and disease-destroying antibodies called B-cells. Stanley Tan at Loma Linda University School of Medicine have produced carefully controlled studies showing that the experience of laughter lowers serum cortical levels.

including psychological disorders (e. dissatisfaction. aggression. Stress-related disorders encompass a broad array of conditions. depression. 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. such as cardiovascular disease. tension.. substance abuse). etc. Evidence also suggests that stress is the major cause of turnover in organizations. and cognitive impairment (e... Many studies suggest that psychologically demanding jobs that allow employees little control over the work process increase the risk of cardiovascular disease.). Stress is a prevalent and costly problem in today's workplace. it is widely believed that job stress increases the risk for development of back and upper-extremity musculoskeletal disorders.. fatigue. Job stress is also associated with various biological reactions that may lead ultimately to compromised health. About one-third of workers report high levels of stress. Three-quarters of employees believe the worker has more on-the-job stress than a generation ago. One-quarter of employees view their jobs as the number one stressor in their lives. In turn. post-traumatic stress disorder) and other types of emotional strain (e. concentration and memory problems). these conditions may lead to poor work performance or even injury. High levels of stress are associated with substantial increases in health service utilization. On the basis of research by the National Institute for Occupational Safety and Health and many other organizations.(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. resources.g. anxiety.g. Workers who report experiencing 21 .g. or needs of the worker. maladaptive behaviors (e.g.

700 per person annually. According to one school of thought. 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. Although the importance of individual differences cannot be ignored. This viewpoint leads to prevention strategies that focus on workers and ways to help them cope with demanding job conditions. Causes of Workplace Stress Job stress results from the interaction of the worker and the conditions of work. A substantial 22 . periods of disability due to job stress tend to be much longer than disability periods for other occupational injuries and illnesses. Views differ on the importance of worker characteristics versus working conditions as the primary cause of 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. The differing viewpoints suggest different ways to prevent stress at work. Additionally. increasing to 56% in 1995 and 60 % in 2000. what is stressful for one person may not be a problem for someone else. The increment rose to nearly 150%. Personal interview surveys of working conditions. the percentage of workers reporting that they worked at high speeds at least one-fourth of their working time was 48%. for workers reporting high levels of both stress and depression. scientific evidence suggests that certain working conditions are stressful to most people. However. Results showed a trend across these periods suggestive of increasing work intensity. Similarly. health care costs were nearly 50% greater for workers reporting high levels of stress in comparison to “low risk” workers. Such evidence argues for a greater emphasis on working conditions as the key source of job stress. and 2000. In a 1998 study of 46.stress at work also show excessive health care utilization. increasing to 54% in 1995 and to 56% in 2000. an increase of more than $1. were conducted in Member States of the European Union in 1990. including conditions recognized as risk factors for job stress. 50% of workers reported they work against tight deadlines at least one-fourth of their working time in 1990. and for job redesign as a primary prevention strategy. In 1990.000 workers. 1995.

stimulation. How to Change the Organization to Prevent Job Stress   Ensure that the workload is in line with workers' capabilities and resources. Design jobs to provide meaning. These figures represent a considerable increase over the previous three decades.percentage of Americans work very long hours. friends and girlfriends or boyfriends are examples of stress-related problems. Give workers opportunities to participate in decisions and actions affecting their jobs. According to the Department of Labor. and a considerable increase in combined working hours among working couples. and opportunities for workers to use their skills. musculoskeletal disorders. and disturbed relationships with family. Signs of Workplace Stress Mood and sleep disturbances. 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. and psychological disorders. more than 26% of men and more than 11% of women worked 50 hours per week or more in 2000. an increase in extended work weeks (>40 hours) by men. Nonetheless. upset stomach and headache.   Clearly define workers' roles and responsibilities. 23 . particularly couples with young children. there has been an upward trend in hours worked among employed women. Prevention A combination of organizational change and stress management is often the most useful approach for preventing stress at work. especially for women. evidence is rapidly accumulating to suggest that stress plays an important role in several types of chronic health problems-especially cardiovascular disease. By one estimate.

there was a 70% reduction in malpractice claims in 22 hospitals that implemented stress prevention activities.   Provide opportunities for social interaction among workers. In a second study. Paul Fire and Marine Insurance Company conducted several studies on the effects of stress prevention programs in hospital settings.g. 24 . Establish work schedules that are compatible with demands and responsibilities outside the job. Improve communications-reduce uncertainty about career development and future employment prospects. Program activities included (1) employee and management education on job stress. In contrast. nationality and language ) St. there was no reduction in claims in a matched group of 22 hospitals that did not implement stress prevention activities. (2) changes in hospital policies and procedures to reduce organizational sources of stress. In one study.  Discrimination inside the workplace. and (3) establishment of employee assistance programs. (e. the frequency of medication errors declined by 50% after prevention activities was implemented in a 700-bed hospital.

2. and what constitutes success within it. harms performance and paralyzes mental skills. Each of these can lead to intense stress. it is oftentimes something that is easy to overlook. fast-moving. criticize yourself for errors.(7) Reduce your stress 1. you need to fully understand what is expected of you. To do an excellent job. and work unreasonably long hours to stay on top of our workload. by focusing on the things that are important for job success and reducing the time we spend on low priority tasks. Negative thinking damages confidence. The risks here are that we become exhausted. Rational & positive thinking: You are thinking negatively when you fear the future. doubt your abilities. or expect failure. 25 . high-pressure role. While this may seem obvious. We can choose to ignore this. It helps you to cut through clutter and distraction to get to the heart of what you need to do. By understanding the priorities in your job. put yourself down. The first of the action-oriented skills that we look at is Job Analysis. that we have so much to do that we do a poor quality job and that we neglect other areas of our life. 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. you can focus on these activities and minimize work on other tasks as much as possible. The alternative is to work more intelligently. and keep your workload under control. Job Analysis is the first step in doing this. in the hurly-burly of a new.We have all experienced that appalling sense of having far too much work to do and too little time to do it in. Job analysis: . This helps you get the greatest return from the work you do. Job Analysis is a key technique for managing job overload – an important source of stress.

Thought Awareness is the process by which you observe your thoughts and become aware of what is going through your head. Do not suppress any thoughts.   Dwelling on the negative consequences of a poor performance. Instead. 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.  Worry about how the audience (especially important people in it like your boss) or the press may react to you. Then let them go. Thought awareness is the first step in the process of managing negative thoughts. or Self-criticism over a less-than-perfect rehearsal. 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. with their significance having barely been noticed. and write them down on our free worksheet as they occur. do their damage and flit back out again. negative thoughts tend to flit into our consciousness. just let them run their course while you watch them. as you cannot manage thoughts that you are unaware of. which means that they can be completely incorrect and wrong. Another more general approach to Thought Awareness comes with logging stress in your Stress Diary.Unfortunately. When you analyze your diary at the end of the period. Since we barely realize that they were there. 26 . you should be able to see the most common and the most damaging thoughts. Tackle these as a priority using the techniques below. we do not challenge them properly.

What evidence is there for and against the thought? Would your colleagues and mentors agree or disagree with it? Looking at the examples. you've done as much as you can to give a good performance. If people are not fair. If you perform as well as you reasonably can. and you do the best you can. then you should be satisfied. 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. then fair people are likely to respond well. 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. the best thing to do is ignore their comments and rise above them.  Worries about performance during rehearsal: If some of your practice was less than perfect. 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. prepared and rehearsed enough? If you have done all of these. 27 . Look at every thought you wrote down and challenge it rationally.  Problems with issues outside your control: Have you identified the risks of these things happening. so that these can be sorted out before the performance. Ask yourself whether the thought is reasonable.

you should already be feeling more positive.Tip: Don't make the mistake of generalizing a single incident. 28 . you made a mistake at work. Similarly. you should be able to see quickly whether the thoughts are wrong or whether they have some substance to them. which everyone has to go through at some stage. but that doesn't mean you're bad at your job. make sure that your negative thoughts are genuinely important to achieving your goals. make sure you take the long view about incidents that you're finding stressful. doesn't mean that they will ALWAYS be so for you in the future. The final step is to prepare rational. However. and don't just reflect a lack of experience. you can use them to undo the damage that negative thinking may have done to your self-confidence. imagine that you are your best friend or a respected coach or mentor. Positive Thinking & Opportunity Seeking By now. positive thoughts and affirmations to counter any remaining negativity. rational assessments of facts that you made using Rational Thinking. think how you would challenge these thoughts. OK. Tip: If you find it difficult to look at your negative thoughts objectively. When you challenge negative thoughts rationally. It can also be useful to look at the situation and see if there are any useful opportunities that are offered by it. Look at the list of negative thoughts and imagine the negative thoughts were written by someone you were giving objective advice to. Just because you're finding these new responsibilities stressful now. Where there is some substance. take appropriate action. By basing your affirmations on the clear. Then.

I will rise above any unfair criticism in a mature and professional way."  Worry about other people's reaction: "Fair people will react well to a good performance. Continuing the examples above. positive affirmations might be:  Problems during practice: "I have learned from my rehearsals. As well as allowing you to structure useful affirmations. 29 . part of Positive Thinking is to look at opportunities that the situation might offer to you."  Problems issues outside your control: "I have thought through everything that might reasonably happen and have planned how I can handle all likely contingencies. In the examples above. and you may open up new career opportunities. This has put me in a position where I can deliver a great performance. I am very well placed to react flexibly to events. you will be seen as someone who can handle difficult challenges. are expressed in the present tense and have strong emotional content." If appropriate. write these affirmations down on your worksheet so that you can use them when you need them.Tip: Your affirmations will be strongest if they are specific. successfully overcoming the situations causing the original negative thinking will open up opportunities."  Worries about performance: "I have prepared well and rehearsed thoroughly. I am going to perform well and enjoy the event. I am well positioned to give an excellent performance. You will acquire new skills. Make sure that identifying these opportunities and focusing on them is part of your positive thinking.

and are cumulative in nature. usually related to desirable events in person's life. it also has a positive value. Stress is not necessarily bad in and of itself. 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. Distress is the most commonly-referred to type of stress. However hard we try to go beyond a stress situation. depending on a person's way of adapting to a change that has caused it. the superior performance that an athlete or stage performer gives in “clutch” situations. 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. Consider for example. demand or resource related to what the individual desires and for which the outcome is perceived to be both uncertain and important. 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. This is a complicated definition.Conclusion Stress is a dynamic condition in witch an individual is confronted with an opportunity. life seems to find new ways of 30 . The types of stress are named as eustress and distress. Both can be equally taxing on the body. The employees who have the simple table work also have to face the problem of stress. Although stress is typically discussed in a negative context. having negative implications. Such individuals often use stress positively to rise to the occasion and perform at or near their maximum. whereas eustress is a positive form of stress. But it is different in the case of bank employees.

either quick or constant. we don't get relaxing and soothing situations without asking. so a sample of 14 to 15 employees are selected from all the three banks for the research of stress among them. Stress. Some hormones released during the 'fight or flight' situation prompt the body to replace the lost carbohydrates and fats. social life. sleeplessness. output etc. tightened muscles and an exhausted mind crave for looseness. can induce risky body-mind disorders. The knotted nerves. if not escapable. today. 3. Unfortunately. To be relaxed we have to strive to create such situations. are fairly manageable and treatable. They may also affect our immune. and restore the energy level. 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. nervousness and muscle cramps can all result in chronic health problems. mindbody exhaustion or our erring attitudes. cardiovascular and nervous systems and lead individuals to habitual addictions. BIBILIOGRAPHY 31 . Moreover. we tend to overlook causes of stress and the conditions triggered by those. Immediate disorders such as dizzy spells. As a relaxation response the body tries to get back balance in its homeostasis. which are inter-linked with stress. "relaxation responses" and stress management techniques are some of the body's important built-in response systems. Like "stress reactions". be it our anxiety. anxiety attacks.stressing us out and plaguing us with anxiety attacks. tension. In such unsettling moments we often forget that stressors.

Robbins” o Burn Out tool – Questionnaire o Self analysis of questionnaire 32 .o www.com o Organizational Behavior “Stephen P.mindtool.

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