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Stress Management

Stress Management

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Published by: Pindi Pratap on May 31, 2011
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  • How to Reduce, prevent, and Cope with Stress
  • Identify the sources of stress in your life
  • Look at how you currently cope with stress
  • Stress management strategy #1: Avoid unnecessary stress
  • Stress management strategy #2: Alter the situation
  • Stress management strategy #3: Adapt to the stressor
  • Stress management strategy #4: Accept the things you can¶t
  • change
  • Stress management strategy #5: Make time for fun and
  • relaxation
  • Stress management strategy #6: Adopt a healthy lifestyle
  • Related links for stress management
  • Definitions
  • Fight-or-Flight
  • Managing Stress
  • Spread the Word:
  • Extension Resources (Not included in the Mind Tools E-
  • book.)
  • ypes of Stress - Some Good, Some Bad
  • Discover the Basics of Stress
  • Beware! Stress Could Cause Serious Long-Term Effects
  • Stress symptoms: Effects on Physical and Mental Health
  • Post Traumatic Stress Disorder: Has the Past Come Back to
  • Haunt You?
  • Physiological Stress Response: Its Effects on the Body
  • Stress Can Have Positive Effects - Can You Believe it?
  • Natural Stress Relief Technique ± Absolutely no side
  • effects!!!
  • Are you stressed? Check out the top reduction techniques
  • Types of Stress
  • Causes of Stress
  • Coping with work stress in today¶s uncertain climate
  • Warning signs of excessive stress at work
  • Reducing job stress by taking care of yourself
  • Reducing job stress by prioritizing and organizing
  • Reducing workplace stress by improving emotional
  • intelligence
  • Reducing workplace stress by breaking bad habits
  • What managers or employers can do to reduce stress at
  • work
  • Related Articles
  • Related links for job and workplace stress

Stress Management

How to Reduce, prevent, and Cope with Stress

It may seem that there¶s nothing you can do about your stress level. The bills aren¶t going to stop coming, there will never be more hours in the day for all your errands, and your career or family responsibilities will always be demanding. But you have a lot more control than you might think. In fact, the simple realization that you¶re in control of your life is the foundation of stress management. Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun ± plus the resilience to hold up under pressure and meet challenges head on.

In This Article:
y y y y y y y y y

Identify sources of stress Look at how you cope with stress Avoid unnecessary stress Alter the situation Adapt to the stressor Accept the things you can¶t change Make time for fun and relaxation Adopt a healthy lifestyle Related links Authors Text Size


Identify the sources of stress in your life

Stress management starts with identifying the sources of stress in your life. This isn¶t as easy as it sounds. Your true sources of stress aren¶t always obvious, and it¶s all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that you¶re constantly worried about work deadlines. But maybe it¶s your procrastination, rather than the actual job demands, that leads to deadline stress. To identify your true sources of stress, look closely at your habits, attitude, and excuses:
y y


Do you explain away stress as temporary (³I just have a million things going on right now´) even though you can¶t remember the last time you took a breather? Do you define stress as an integral part of your work or home life (³Things are always crazy around here´) or as a part of your personality (³I have a lot of nervous energy, that¶s all´). Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?

Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.

Start a stress journal
A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal. As you keep a daily log, you will begin to see patterns and common themes. Write down:
y y y y

What caused your stress (make a guess if you¶re unsure). How you felt, both physically and emotionally. How you acted in response. What you did to make yourself feel better.

Look at how you currently cope with stress
Think about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately, many people cope with stress in ways that compound the problem.

Unhealthy ways of coping with stress
These coping strategies may temporarily reduce stress, but they cause more damage in the long run:
y y y y

Smoking Drinking too much Overeating or undereating Zoning out for hours in front of the TV or computer

y y y y

Using pills or drugs to relax Sleeping too much Procrastinating Filling up every minute of the day to avoid facing problems


Withdrawing from friends, family, and activities


Taking out your stress on others (lashing out, angry outbursts, physical violence)

Learning healthier ways to manage stress
If your methods of coping with stress aren¶t contributing to your greater emotional and physical health, it¶s time to find healthier ones. There are many healthy ways to manage and cope with stress, but they all require change. You can either change the situation or change your reaction. When deciding which option to choose, it¶s helpful to think of the four As: avoid, alter, adapt, or accept. Since everyone has a unique response to stress, there is no ³one size fits all´ solution to managing it. No single method works for everyone or in every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control.

Dealing with Stressful Situations: The Four A¶s
Change the situation:
y y

Change your reaction:
y y

Avoid the stressor. Alter the stressor.

Adapt to the stressor. Accept the stressor.

Stress management strategy #1: Avoid unnecessary stress
Not all stress can be avoided, and it¶s not healthy to avoid a situation that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate.





Learn how to say ³no´ ± Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when you¶re close to reaching them. Taking on more than you can handle is a surefire recipe for stress. Avoid people who stress you out ± If someone consistently causes stress in your life and you can¶t turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely. Take control of your environment ± If the evening news makes you anxious, turn the TV off. If traffic¶s got you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online. Avoid hot-button topics ± If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it¶s the topic of discussion. Pare down your to-do list ± Analyze your schedule, responsibilities, and daily tasks. If you¶ve got too much on your plate, distinguish between the ³shoulds´ and the ³musts.´ Drop tasks that aren¶t truly necessary to the bottom of the list or eliminate them entirely.

Stress management strategy #2: Alter the situation
If you can¶t avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesn¶t present itself in the future. Often, this involves changing the way you communicate and operate in your daily life.




Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don¶t voice your feelings, resentment will build and the situation will likely remain the same. Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you¶ll have a good chance of finding a happy middle ground. Be more assertive. Don¶t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you¶ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk. Manage your time better. Poor time management can cause a lot of stress. When you¶re stretched too thin and running behind, it¶s hard to stay calm and focused. But if you plan ahead and make sure you don¶t overextend yourself, you can alter the amount of stress you¶re under.

Stress management strategy #3: Adapt to the stressor
If you can¶t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.




Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time. Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere. Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with ³good enough.´ Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.

Adjusting Your Attitude
How you think can have a profound affect on your emotional and physical well-being. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. If you see good things about yourself, you are more likely to feel good; the reverse is also true. Eliminate words such as "always," "never," "should," and "must." These are telltale marks of self-defeating thoughts.

you¶ll be in a better place to handle life¶s stressors when they inevitably come. Healthy ways to relax and recharge y y y y y y y Go for a walk. a serious illness. it¶s easier than railing against a situation you can¶t change. or a national recession. Department of Justice Stress management strategy #4: Accept the things you can¶t change Some sources of stress are unavoidable. If your own poor choices contributed to a stressful situation. Learn to forgive. you can reduce stress in your life by nurturing yourself. If you regularly make time for fun and relaxation. Nurturing yourself is a necessity. Stress management strategy #5: Make time for fun and relaxation Beyond a take-charge approach and a positive attitude. Get a massage. try to look at them as opportunities for personal growth. Rather than stressing out over them. Play with a pet. focus on the things you can control such as the way you choose to react to problems. U.S. y y y y Don¶t try to control the uncontrollable. Free yourself from negative energy by forgiving and moving on. Curl up with a good book. Listen to music. Expressing what you¶re going through can be very cathartic. Sweat out tension with a good workout. Watch a comedy Don¶t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Many things in life are beyond our control² particularly the behavior of other people. Look for the upside. . Spend time in nature. reflect on them and learn from your mistakes.´ When facing major challenges. As the saying goes. Write in your journal. ³What doesn¶t kill us makes us stronger. Talk to a trusted friend or make an appointment with a therapist. Share your feelings. not a luxury. Let go of anger and resentments. Acceptance may be difficult.Source: National Victim Assistance Academy. You can¶t prevent or change stressors such as the death of a loved one. Light scented candles y y y y y y y Savor a warm cup of coffee or tea. Work in your garden. In such cases. Accept the fact that we live in an imperfect world and that people make mistakes. but in the long run. Call a good friend. Take a long bath. the best way to cope with stress is to accept things as they are. even if there¶s nothing you can do to alter the stressful situation.

and drugs. Eat a healthy diet. and boost your overall feelings of joy and equanimity. A strong support system will buffer you from the negative effects of stress. Make time for at least 30 minutes of exercise. Keep your sense of humor. chocolate. Do something you enjoy every day. This is your time to take a break from all responsibilities and recharge your batteries. but the relief is only temporary. Physical activity plays a key role in reducing and preventing the effects of stress. Self-medicating with alcohol or drugs may provide an easy escape from stress. soft drinks. Reduce caffeine and sugar. whether it be stargazing. Don¶t avoid or mask the issue at hand. Adequate sleep fuels your mind. as well as your body. cigarettes. Connect with others. Avoid alcohol. y y y y y Exercise regularly. and keep your energy up and your mind clear with balanced. Read Stress Relief: Relaxation Practices That Reduce Stress Stress management strategy #6: Adopt a healthy lifestyle You can increase your resistance to stress by strengthening your physical health. nutritious meals throughout the day. Include rest and relaxation in your daily schedule. The act of laughing helps your body fight stress in a number of ways. Spend time with positive people who enhance your life. Learn the relaxation response You can control your stress levels with relaxation techniques that evoke the body¶s relaxation response. deal with problems head on and with a clear mind. Related Articles . Start your day right with breakfast. Regularly practicing these techniques will build your physical and emotional resilience.y y y y Set aside relaxation time. so be mindful of what you eat. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. heal your body. Well-nourished bodies are better prepared to cope with stress. and sugar snacks in your diet. playing the piano. This includes the ability to laugh at yourself. a state of restfulness that is the opposite of the stress response. Feeling tired will increase your stress because it may cause you to think irrationally. Nothing beats aerobic exercise for releasing pent-up stress and tension. three times per week. Don¶t allow other obligations to encroach. Get enough sleep. By reducing the amount of coffee. or working on your bike. Make time for leisure activities that bring you joy. you¶ll feel more relaxed and you¶ll sleep better.

and Coping Strategies Stress at Work: How to Reduce and Manage Workplace and Job Stress How to Stop Worrying: Self-Help Strategies for Anxiety Relief Related links for stress management General information about managing and coping with stress Managing Stress: A Guide for College Students ± Offers a total wellness lifestyle plan for managing. Causes.Understanding Stress Signs. and anxiety by improving your assertiveness. (American Psychological Association) Stress management strategies Assert Yourself ± Self-help modules designed to help you reduce stress. Causes. and Effects Quick Stress Relief How to Manage and Relieve Stress in the Moment More Helpguide Articles: y y y y Improving Emotional Health: Strategies and Tips for Good Mental Health Preventing Burnout: Signs. (Mayo Clinic) Stress Management for Parents ± Stress management suggestions for stressed-out parents. (Child Development Institute) The Road to Resilience (PDF) ± Learn how to increase your resilience. Symptoms. University of Georgia) Stress Management: How Do You React During Stressful Situations? ± Evaluate the way you react to stress and learn how to transform your negative responses. the trait that allows you to bounce back from adversity and stress. including fifty-two proven stress reducers. depression. (Centre for Clinical Interventions) Put Off Procrastinating ± Work your way through a self-help series on how to stop procrastination problems. (University Health Center. reducing. Symptoms. and coping with stress. (Centre for Clinical Interventions) .

The stress of exhilarating. M. What complicates this is that intuitively we all feel that we know what stress is. The stress response inside us is therefore part instinct and part to do with the way we think. there seems to have been something approaching open warfare between competing theories and definitions: Views have been passionately held and aggressively defended.´ In short.. Last modified on: December 2008. with a range of harmful biochemical and long-term effects. Since then. others are still being researched and debated..´ Selye believed that the biochemical effects of stress would be experienced irrespective of whether the situation was positive or negative. (University of Maryland Medical Center) Exercise Fuels the Brain's Stress Buffers ± Explains how regular exercise helps reduce and manage stress levels. Some of the theories behind it are now settled and accepted. M. This is the main definition used by this section of Mind Tools. . A definition should therefore be obvious«except that it is not. and cognitive-behavioral techniques.A. Definitions Hans Selye was one of the founding fathers of stress research. and Robert Segal. and ideas have moved on. These effects have rarely been observed in positive situations.What Are Some Specific Stress Reduction Methods? ± Simple stress reduction suggestions.A. Stress is now viewed as a "bad thing". Introduction to Stress Management A lot of research has been conducted into stress over the last hundred years. His view in 1956 was that ³stress is not necessarily something bad ± it all depends on how you take it. as it is something we have all experienced. Ellen Jaffe-Gill. During this time. exercise. creative successful work is beneficial. while that of failure. M. (American Psychological Association) Strategies for Coping with Stress ± Offers twenty-four tips for reducing and coping with stress (Texas Woman¶s University) Melinda Smith. a great deal of further research has been conducted.A contributed to this article. although we also recognize that there is an intertwined instinctive stress response to unexpected events. it's what we feel when we think we've lost control of events. 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 perceives that ³demands exceed the personal and social resources the individual is able to mobilize. including diet. humiliation or infection is detrimental.

it quickly releases hormones that help it to survive. While the emotionallyoriented skills of Imagery. and help them stay efficient. They increase sweating in an effort to cool these muscles. All of this significantly improves our ability to survive lifethreatening events. There are very few situations in modern working life where this response is useful. They divert blood away from the skin to the core of our bodies. We find ourselves more accident-prone and less able to make good decisions. we can find it difficult to execute precise. The intensity of our focus on survival interferes with our ability to make fine judgments by drawing information from many sources. controlled skills. Unfortunately. In the short term. this mobilization of the body for survival also has negative consequences. we are excitable. With trembling and a pounding heart. these hormones help us to run faster and fight harder.Fight-or-Flight Some of the early research on stress (conducted by Walter Cannon in 1932) established the existence of the well-known ³fight-or-flight´ response. controlled and socially sensitive approach. These help us to remain calm and effective in high pressure situations. When the threat is small. so you can decide what action. Keeping a Stress Diary or carrying out the Burnout Self-Test will help you to identify your current levels of stress. if any. In the long term we need to keep it under control to avoid problems of poor health and burnout. They increase heart rate and blood pressure. our response is small and we often do not notice it among the many other distractions of a stressful situation. His work showed that when an organism experiences a shock or perceives a threat. to the exclusion of everything else. Not only life-threatening events trigger this reaction: We experience it almost any time we come across something unexpected or something that frustrates our goals. Job Analysis and Performance Planning will help you to get on top of your workload. Physical Techniques and Rational Positive Thinking will help you . reducing blood loss if we are damaged. as in other animals. you need to take. In the rest of this section of Mind Tools. jumpy and irritable. In this state. delivering more oxygen and blood sugar to power important muscles. and help us avoid the problems of long term stress. This actually reduces our ability to work effectively with other people. we need to keep this fight-or-flight response under control to be effective in our jobs. rational. In humans. we look at some important techniques in each of these three groups. As well as this. anxious. Most situations benefit from a calm. these hormones focus our attention on the threat. Managing Stress There are very many proven skills that we can use to manage stress.

Warning: Stress can cause severe health problems and. The first of these articles shows you how to keep a stress diary . Click here to find out more about the Stress Management Masterclass and here to visit the Stress.MindTools.Com site. helping you to develop your own stress management strategies for handling unique circumstances. click 'Next article' below. As well as covering this material in more detail. To read this. This is a much-abridged excerpt from the µUnderstanding Stress and Stress Management¶ module of the Mind Tools Stress Management Masterclass. Other relevant destinations are shown in the "Where to go from here" list underneath. it also discusses: y y y y y Long-term stress: The General Adaptation Syndrome and Burnout The Integrated Stress Response Stress and Health Stress and its Affect on the Way We Think Pressure andPerformance: Flow and the µInverted-U¶ These sections give you a deeper understanding of stress. can cause death. Health professionals should also be consulted before any major change in diet or levels of exercise. which has many more articles on stress management. in extreme cases. Was this article helpful? Spread the Word: Where to go from here: Join Mind Tools Download and Print Newsletter Next Article . While these stress management techniques have been shown to have a positive effect on reducing stress. and readers should take the advice of suitably qualified health professionals if they have any concerns over stress-related illnesses or if stress is causing significant or persistent unhappiness. they are for guidance only.an important technique for understanding the most important sources of stress in your life.change the way you see apparently stressful situations. Finally. the article on Anger Management will help you to channel your feelings into performance.

but other types of stress disorders can cause major health problems and even be life threatening. Stress is a natural function of the body.Some Good.com.Staying cool and confident under pressure Getting a Good Night's Sleep . helps you to better understand how to deal with the stress you find in your life. please visit our Permissions Center. Relaxation & Sleep* Toffler's Stability Zones .Recognizing and overcoming it* The Breaking Point .Leaving work at work* return to top Learn to manage the stress in your life with our sister site. Some Bad Did you know that some types of stress can be good for you? That's right! Some forms of stress can be good for you.mindtools. stress. Make Time for Success Stress Management Masterclass.by Bruna Martinuzzi The Green-Eyed Monster . Click here to see analysis. such as distress and eustress. How to Lead Relaxation MP3s © Mind Tools Ltd. Beating Self-Sabotage . Store · Search · Newsletter · Downloads · Advertisers · Affiliates MindTools.Finding peace amid chaos* How to Relax After a Hard Day .stressfocus. All Rights Reserved We welcome appropriate reprinting and reuse of Mind Tools material. but understanding the different types of stress.Preparing to make the most of your precious time* Thinking On Your Feet . .htm ypes of Stress . and full of energy* Rest.Starting each day fresh. Mind Tools Store: Mind Tools Ebook.) * Shows articles available in full only to Career Excellence Club members. by Bruna Martinuzzi Ready for a Real Vacation? .Extension Resources (Not included in the Mind Tools Ebook.com/stress_focus_article/physiological-stress-effects.com is one of the Internet's most-visited career skills resources. http://www.Keeping envy out of the workplace. 1995-2009. however. you must get our permission first! To do this.

When the body enters the fight or flight response. and craves the familiarity of a common routine. heart. Acute stress is the body's way of getting a person to stand up and take inventory of what is going on. Hyperstress. Eustress Eustress is one of the helpful types of stress. Hypostress. and Distress. and will increase the heart rate and blood pressure to increase. This type of stress will cause the blood to pump to the major muscle groups. When a person needs to have some extra energy or creativity. it will experience eustress. This is one of the types of stress that the mind and body undergoes when the normal routine is constantly adjusted and altered. Eustress prepares the muscles. Continue to: Other Types of Stress . What is the definition for eustress? It is the type of stress you experience right before you have the need to exert physical force. eustress kicks in to bring them the inspiration they need. to make sure that everything is OK Chronic Stress Chronic stress will occur if there is a constant change of routine for week after week. Distress Distress is one of the negative types of stress. It is an intense type of stress. the body will eventually return to its normal state. but it passes quickly. what are the major types of stress? While there are many subcategories of stress that are being treated today. There are actually two types of distress: acute stress and chronic stress. they immediately receive the strength that they need to perform. Eustress can also apply to creative endeavors. The mind is not comfortable with this routine. The eustress prepares the body to fight with or flee from an imposing danger. This is the type of stress experienced by someone who constantly faces moves or job changes. If the event or danger passes. Acute Stress Acute stress is the type of stress that comes immediately with a change of routine. and mind for the strength needed for whatever is about to occur. An athlete will experience the strength that comes form eustress right before they play a big game or enter a big competition.Types of Stress So. the major types of stress can be broken down into four different categories: Eustress. Because of the eustress. Chronic stress affects the body for a long period of time.

Stress can affect anyone at anytime in some point of life. Moreover it has to function within the physiological limits which are very restricted and narrow (see Table: 1).It can cause adverse effect in future Stress Can Have Positive Effects . pH Reference Range 7. Stress is nothing but a normal physiological response of the body to situations or stimulus which are perceived as 'dangerous' to the body.7.Related Articles Discover the basic of stress Find out if you are stressed Beware! Stress Could Cause Serious Long-Term Effects Post Traumatic Stress Disorder: Has the Past Come Back to Haunt You? Dealing with physiological stress response Is your work stressing you? Find out the better way to deal with Adolescents stress . When it occurs frequently it affects health .45 . When stress occurs regularly it cause harm to body. This article on stress covers y y y What is 'Milieu Interior or Internal Homeostasis'? Will adapting to the hostile environment helps in tackling stress? What is the effect of hyperthyroidism? We can define stress as a normal physiological response of the body to situations or stimulus which are perceived as 'dangerous' to the body. Table 1: Physiological range of certain blood parameters Analysis 1.both physical and mental.36 .Technically this team work is called 'Milieu Interior or Internal Homeostasis'. Understanding Stress Human body is a complex organization of various tissues and each Thesystem of it should function properly and in a coordinated way. Stress can affect anyone and everyone at some point of time in their life.Can You Believe it? Discover the Basics of Stress Many would find it difficult to define stress.

To put it in a nut shell -"The mind feels the danger and the body tackles it.27. species. then all the hormonal levels are persistently high not allowing the body to come back to normal . the following adjustments are done. But if this happens repeatedly. The body has to function within this narrow limits maintaining Internal Homeostasis. situations and stimuli. This response is to make persons cope with the situation successfully. So at the end of the response.The body keeps experiencing the above mentioned 'adjustments'. For these things to occur. . It is just to show how narrow the physiological limits are. Soon the hormonal and energy stores get exhausted.the reason being its 'Internal Homeostasis'and hence its normal functioning should not be affected. If the exposure is hazardous then the body prepares itself to face the situation . 4.5 m mol / l Normally > 97% 3.6 .2. The mind gets disturbed by the fact that the threat is there. This in turn stimulates the adrenal glands which are situated on the kidneys to secrete Adrenaline and Cortisol. The initial step is taken by the Hypothalamus of the brain which secretes Adrenocorticotrophic releasing Hormone ARH). The coordination between the two is disturbed. Once the trigger is gone the hormonal levels drops and the body returns to normal. Breakdown of glycogen stores in liver and muscle to get more glucose. These actions are coordinated by hormones". This response is called the Fight or Flight response. the body is well geared up and it tackles the situation. The vital link between the mind and the body is lost and the person suffers. ARH stimulates the adjacent pituitary gland to secrete Adrenocorticotrophic hormone (ACTH). It needs more energy for that.8 m mol / l The normal physiological range of a few blood parameters is given above. Physiology of Stress When a person is exposed to a 'dangerous' situation his body gets ready to face it. Increase in the blood pressure to supply blood efficiently. The human body is exposed everyday to different person. Increase in the heart rate to supply more blood quickly. y y y y y y Diversion of the blood from less vital to more vital organs. But the body is too tired to handle it. Formation of more glucose from non carbohydrate substances. Some of the exposures are rewarding and certain others are hazardous. Now these two hormones work together to see that the body gets more energy by providing more oxygen and glucose. The extra energy is got by the 'Fight or Flight' response. Bicarbonate Oxygen saturation Glucose 21 . Increase in the respiratory rate to get more oxygen from the atmosphere. 3.6.

delayed response or a prolonged response. then it becomes pathological. like y y y y Natural calamities War Rape Death of beloved ones Prolonged Response or Chronic Stress We define stress due to a prolonged response as chronic stress when the trigger is persistent or repetitive not allowing the body to come back to normal by keeping the stress hormones at the higher level. It is also called 'Post traumatic stress disorder'. So 'Undue or Unrelieved Stress' is the right term when we discuss about the pathological aspects of stress. It can occur as a short term response. The persistent stressors could be any one of the following. When the trigger is repetitive. Short Term Response or Acute Stress Acute stress is the normal physiological 'Fight or flight response'. but also animals.Causes of Stress Stress is a normal physiological phenomenon. 'Undue or Unrelieved Stress' can occur in any person in whom the normal 'Fight or Flight' response is overdone. y y y Workplace stress Stress at home Financial stress Beware! Stress Could Cause Serious Long-Term Effects The long term and short term effects of stress on the body manifest itself irrespective of the age groups. It is caused by exceptionally stressful conditions in which the person feels helpless. The effects of stress affect not only man. The effects will be present only till the person is exposed to transient trigger. The trigger could be y y y y y Hunger A narrow miss of an accident A competitive exam A job interview A short lived illness Delayed Response This is a separate entity. prolonged or unanticipated. This article throws light on: y y y What are the functional adjustments which are responsible for the short term effects of stress? What are the symptoms of post Traumatic Stress Disorder? Will misunderstanding with the spouse result in stress? .

his body gets geared up to handle it by the 'Fight or flight' response. back ache and neck pain Depletion of energy stores Flare up of diseases like eczema. the outcome is more or less the same. The effects of stress on the body can be categorized into short term and long term effects irrespective of the age groups. The effects of stress affect not only man. Increase in the respiratory rate to get more oxygen from the atmosphere. When the threat no longer exists. the body returns to normal. transient effects are the short term effects of stress. manifest themselves with an array of signs and symptoms which include y y y y y y y y y y y y y y Palpitation Chest pain frozen shoulder Cold clammy skin with gooseflesh Flushing and feeling of warmth Breathlessness Dry mouth with difficulty in speaking and swallowing Abdominal discomfort Aggravation of Peptic Ulcer Loose stools Increased blood glucose levels. This is a physiological response seen in all persons exposed to stress. The immediate. These functional adjustments responsible for the stress effects on the body. These changes persist till the threat exists. Formation of more glucose from non carbohydrate substances. Short Term Effects of Stress When a person encounters a threat.The few functional adjustments which are responsible for the short term effects are y y y y y y Diversion of the blood from less vital to more vital organs. psoriasis. adolescents and adults. then it becomes pathological. Stress can affect children. During this response certain functional adjustments occur in the body. arthritis . These immediate. Increase in the blood pressure to supply blood efficiently. transient or the short term effects are the normal physiological responses whereas the delayed. prolonged or unanticipated. When the trigger is repetitive. Headache. Breakdown of glycogen stores in liver and muscle to get more glucose. but also animals. Though the stress factor may be different in different age groups. persisting or the long term effects of stress are the pathological responses.Stress is a normal physiological response of the body to hostile environment. Increase in the heart rate to supply more blood quickly.

then the trigger is gone and he is relieved of the physical effects stress and his body returns to normal state. Let us take the same example.y y y y y y y y Difficulty in concentrating Memory disturbances Sleeplessness Decreased sexual drive Loss of appetite Anxiety Depression Outbursts of anger We can take the example of a guy appearing for a competitive exam for a job. The affected person undergoes either some or all of the above mentioned symptoms with their severity based on his susceptibility. sugar and cholesterol Stroke due to similar reasons Weight loss Exacerbation of allergies including asthma Irritable Bowel disease Ischemic Bowel disease like Crohn's disease Decreased sexual drive Sleeplessness Even when the stress factor is absent some of these physical and physiological effects of stress persist unless steps are taken to treat them. When he has to study a lot. the body keeps secreting the stress hormones and their blood levels remain continuously at a higher level and hence the associated functional adjustments. If the person fails in the exam. The manifestations could be y y y y y y y y y y y y y Chronic head ache Mood swings Anxiety disorder Substance abuse Memory disturbances Heart attack due increased blood pressure. The body now experiences stress with extra burden due to the side effects of the persistently high stress hormones. Long Term Effects of stress When the stress factor is persistent or repetitive. then preparation for the exams acts as a trigger for stress. The stress factor persists as he is jobless and has financial insecurity. Some irreversible physiological damages of the brain and related stress physical symptoms like organ damage are caused by these substances. He gets . If he is able to complete all the topics and if he is able to understand what he studies. he loses the opportunity of getting a job and a financial security. if he is not able to cover all the topics or if he finds the topics very tough.

it will affect the studies. The affected person may develop physical. The body tries to overcome stress by certain physiological adjustments . then after sometime the physiological adjustments and the stress symptoms revert back to normal. If it is in the work place. Even if he learns to live without a job some of the above mentioned conditions like substance abuse may persist.affected by the above mentioned symptoms. Women are affected twice more than men. If it fails the physiological adjustments and the stress symptoms persists. no matter where it affects. may change the person's life from good to bad. The body tries to overcome stress by certain physiological adjustments. The symptoms include y y y y y y y Psychological numbing Amnesia of certain aspects of the stressful event Inability to experience pleasure Isolation Reduced interest in activities Sleeplessness Agitation Stress symptoms: Effects on Physical and Mental Health Stress can affect anyone from children to adolescents to adults. So stress. Stress can affect anyone from children to adolescents to adults. Stress if not relieved. He may not be able to lead a normal life. If stress is in the house. it will affect the relationship with spouse and other family members.If the body succeeds. bad to worse. It is this persistence of the response that matters. Post Traumatic Stress Disorder Post traumatic stress disorder is a delayed reaction to an exceptionally stressful situation or a life threatening event where the person feels helpless. . physiological or psychological problems. Studies show that stress is responsible for 70% visits to doctors and is the reason for 85% of the serious illnesses. If the body succeeds. This article tells you in detail regarding: y y y What are the possible dangers that will occur if stress is not relieved? Learn more on symptoms of stress Will long term stress result in heart attack? Stress is a normal physiological response of the body to a hostile environment and symptoms of stress are manifestations of this response. should be tackled. or dreams and tries to avoid any stimuli or situation which reminds of the past trauma. it will affect the performance. After a dormant period the person re-experiences the past traumatic events as 'flash backs'. If it is in the educational institution. so that the person can lead a normal and productive life. worse to worst. no matter what age group it affects. then after sometime the physiological adjustments and the stress symptoms revert back to normal.

Breakdown of glycogen stores in liver and muscle to get more glucose. This disorder has gained significant attention during the past few years. The delay can be as long as 6 months . The functional changes are physiological changes and are the reasons for signs and stress physical symptoms to be manifested.traumatic stress disorder (PTSD) is defined as a delayed reaction to an exceptionally stressful situation or a life threatening event. It is recommended that if you are experiencing signs of stress you should visit a doctor for a thorough examination as soon as possible. It varies with the type of stress whether it is acute. Increase in the respiratory rate to get more oxygen from the atmosphere. Usually a combination of all the three occurs.Tips for Reducing Stress and Anxiety Symptoms How Do I know I Am Stressed? Stress' Physical symptoms and signs form a long and an exhaustive list. Formation of more glucose from non carbohydrate substances. physiological or psychological. The signs and symptoms of stress could be physical. Moreover the severity may not be same in all the persons exposed to similar kind of stress. Increase in the blood pressure to supply blood efficiently. The changes that occur are y y y y y y Diversion of the blood from less vital to more vital organs. The above mentioned functional changes manifest both stress physical symptoms and stress psychological symptoms. Increase in the heart rate to supply more blood quickly. chronic or delayed. It is not necessary that all the symptoms should be present in the affected individual. This article informs you more on: y y y Will serious accidents results in post traumatic stress disorder? What are the behavioral changes caused as a result of post traumatic stress disorder? Can substance abuse be treated as a long term effect of post traumatic stress disorder? Post traumatic stress syndrome or post. Post Traumatic Stress Disorder: Has the Past Come Back to Haunt You? Post traumatic stress syndrome or post. Same day appointments are available from private doctors in London. The signs and symptoms of stress are manifestations of the functional adjustments that happen in the body.traumatic stress disorder (PTSD) is defined as a delayed reaction to an exceptionally stressful situation or a life threatening event.

The stressful events could be any of the following.Gulf war Rape Terror . Post . The causative event usually is so severe that any normal person who experiences it gets affected. 9/11. More researches are being done in this field.e. Post . tries to avoid any stimuli reminding him of that past stressful event. The person re-experiences the original trauma and gets affected both physiologically and psychologically and tries .g. Post -Tsunami.Katrina. The affected person should feel helpless in response to the event. Causes of Post Traumatic Stress Disorder Post traumatic stress disorder follows an exceptionally stressful or a catastrophic life event after a dormant period. Parents. About 1% of adults suffer post traumatic stress disorder. y y y The affected person should perceive the event as a dangerous one. Post. The manifestations of the disorder are seen after a couple of months. An affected person gets repeated recollection of the stressful event as Flashbacks or dreams.Vietnam war. If the person has a high anxiety trait. This disorder has gained significant attention during the past few years as more and more researches have commented on the short and long term effects of post traumatic stress disorder. Post. Life partner. if the person experiences the stimuli. Whenever a person perceives an event as a dangerous one. London Bomb Blasts Serious Accidents like train accidents and building collapse following earth quake Traumatic death of beloved ones .e.Rita War . y y y y y y Natural Calamity .or even more. The impact of the event is so much that the person who is affected. The susceptibility and severity of affliction depends on the following criteria.g. Similar statistics are not available for children and adolescents. with more anxiety and more arousal. Children The persons who survive the calamities or who witness those events get affected and start manifesting the syndrome after a couple of months. the manifestations become more severe.g.e. The affected person should have high levels of anxiety trait. In spite of it. the manifestation will be earlier and more severe.g. But when the stress of the event is very severe or the situation is such a one that could not be overcome or avoided it results in post traumatic stress disorder.e. Effects of PTSD Many psychopathological conditions affecting adults and adolescents which were initially thought to be results of internal conflicts are now found to be due to a past stressful trauma. the normal response would be Fight or flight.

The physiological effects of stress occur as a result of certain practical adjustments that occur in the body which are meant for the body to handle stress powerfully. This article includes: y y y y What is the physiological effects of stress? How fight or flight response takes place? What is physiological stress response? Can increase in blood pressure be treated as a biological effect of stress? . y y y y y Head aches Stomach upset Chest pain Breathing difficulties Giddiness Long Term Effects These effects are seen for a longer period of time no matter whether the affected person reexperiences his past trauma or not.to avoid such stimuli. Repeated Re-experiences cause a behavioral change in the person. The short term effects of stress in PTSD are mostly physical effects. The changes could be y y y y y y y Psychological numbing Amnesia of certain aspects of the stressful event Inability to experience pleasure Isolation Reduced interest in activities Sleeplessness Agitation Short Term Effects of PTSD These effects are seen when the person re-experiences the past trauma as Flash backs or dreams. The long term effects of PTSD are y y y y y y y y Memory disturbances Alteration in the response to fear Depression Sleeplessness Anxiety disorders like phobias Poor self esteem Substance abuse Anti social behavior Physiological Stress Response: Its Effects on the Body In the present world more and more people are experiencing stress.

In the world of modern era. both inside and outside the cells. The disturbing factor could be an infectious disease.5 m mol / l Normally > 97% 3. pH Bicarbonate Oxygen saturation Glucose Reference Range 7. If the disturbing factor is stress.27. These two hormones are responsible for the physiological effects of stress through the' fight or flight response' by making certain functional adjustments (Table2). If this response to the physiological effects of stress is not there. . Fight or flight response When the body is exposed to a stressful condition.45 21 . All the functions are done only if the interior environment of the body is optimal. 4. more expectations and more dangers and naturally. Milieu Interior Living things especially humans are wonderful creations of god. there are more competitions. all these lead to stress. a non infectious disease or simply any stress.This hormone in turn stimulates the adrenal or the suprarenal glands situated on the top of the kidney to secrete the stress hormones namely the adrenaline and the cortisol.8 m mol / l If the internal homeostasis is disturbed.36 . This is called 'Milieu Interior or Internal Homeostasis'. then the body secretes certain stress hormones to tackle the situation with a response called the Fight or the flight response. the hypothalamus situated in the brain (hypothalamus is concerned with the secretion and control of the different hormones of the body) secrete adrenocorticotrophic releasing hormone (ARH). Stress can affect anyone and it affects everyone at some part of their life. 2. then certain compensatory adjustments take place. The physiological effects of stress occur as a result of certain functional adjustments that occur in the body which are meant for the body to handle stress efficiently.7. then the person would succumb to the hostility of the environment.6. The internal environment includes the chemical substances and the pH. 3. Stress can be defined as the normal physiological response of the body to any hostile situation or stimulus. Human body is a complex organization of various systems which function hand in hand. The optimal range is very narrow (Table1) and the body strive very hard to keep everything within these narrow physiological stress limits.6 . Physiological Effects of Stress The physiological effects of stress are measures taken by the body to tackle the stressful condition. Analysis 1. This hormone stimulates the pituitary gland which is situated below the hypothalamus to secrete Adrenocorticotrophic hormone(ACTH).

There are also positive ways to relieve stress that allow you to help cope with your bad stress. There is good types of stress that can actually be healthy for your body. Types of Stress Our lives can be impacted by four different types of stress. This is when people don't have the time to sit back and think creatively and most of the focus is only on dealing with immediate issues. Stress Can Have Positive Effects . This is what an individual feels after pushing themselves too hard for an upcoming deadline. When too much of this stress is present it results in anxiety and mental suffering. Then there is under-stress which is what happens when individuals don't have enough positive stress and this can actually lead to other problems. Breakdown of glycogen stores in liver and muscle to get more glucose. Increase in the heart rate to supply more blood quickly. Formation of more glucose from non carbohydrate substances. The first of these is eustress which is the type of positive stress. To understand the negative and positive effects of stress you should first learn about the four different types of stress. Increase in the respiratory rate to get more oxygen from the atmosphere. Boredom and hopelessness are two effects of this stress and as a result people can be less motivated to be creative. The final type of stress is over-stress. Next is distress which is a bad form of stress. However there are positive effects of stress. This response may even be triggered in our body during illnesses or traumas like bites and scrapes. It is this type of stress that helps an individual feel motivated to finish a project or get a creative mindset to complete a task. This is what individuals feel when they are frustrated. You will typically feel this form of stress when you want a exciting movie.Can You Believe it? When many think of stress they think only of the negative effects that come with it.Table 2: Functional adjustments or the biological effects of stress y y y y y y Diversion of the blood from less vital to more vital organs. run or ride a theme park ride. Each of these can be both positive and negative stress. This type of stress response in our body helps provide a defense again infection. One of the best examples of positive stress is the fight or flight response that one receives in threatening situations. fearful or have unresolved anger. So what then are the characteristics of positive stress? . Increase in the blood pressure to supply blood efficiently.

change their schedule. Negative Stress Natural Stress Relief Technique ± Absolutely no side effects!!! Natural stress management techniques provide a desired relief to people who are in stress. Natural stress management techniques provide a desired relief in these patients. pain or anger then these are linked to negative stress and this is what many people associate stress with. the positive effects of stress are something that can help motivate individuals to accomplish something good. Basically the positive stress is something that is products. Click here to see some natural stress relief products. your social life and your relationship with your family members. Stress occurs when the normal "Fight or Flight" phenomenon of our endocrine system occurs more frequently. Stress can affect anyone at anytime in some point of life. These natural stress reliefs are said to be devoid of dreadful side effects. Many discoveries and creative solutions that an individual comes up with will be the result of positive stress. This article contains more information on: y y y Which are the three components of yoga that are used for stress relief? Find out how lifestyle changes and stress relief is related Will drinking plenty of water helps in overcoming stress? Stress can affect anyone and everyone at some point of time in their life. There are positive effects of stress and it has its own unique characteristics. worry. . Natural Techniques Natural stress reduction techniques can be categorized under the following headings. So what exactly is the difference between positive and negative stress? Continue to: Positive vs. leave during a threatening or dangerous situation and make necessary lifestyle changes. There is no escape from stress. Positive stress can even help a person to take up a new job. However.Characteristics of Positive Stress Not all stress is bad.. Stress can affect your health. your work performance. When it comes to feelings such as anxiety. These natural stress reliefs are said to be devoid of dreadful side effects. or read on to learn how you can relieve stress through various techniques. One must learn how to handle it. increased blood pressure. muscle tension etc. increased metabolism and energy release. Positive stress helps an individual to make any necessary changes in their lives. So everyone is on the look out for natural stress relief techniques which are very effective and at the same time don't have many side effects. There is no single remedy for stress relief. Stress is believed to trigger 70% of visits to doctors. fear. Though there is a long list of drugs to handle stress the list of their side effects is equally long. and 85% of serious illnesses. good and useful. This phenomenon causes a few reversible changes in our body like increased heart rate.

It should always be done with the help of a teacher. Pranayama should always be done in a suitable posture or asana in which the lung capacity is the highest and the muscle tension is lowest.y y y y y y y y Exercise Yoga Meditation Tai Chi Reiki Herbs Dietary adjustments Life style changes Exercise Exercise and diet are simplest of the remedies for stress. Yoga Stressed individuals have great amount of tension in their bodies. Exercise relaxes tensed muscles. It should be always done with empty stomach and one should never do it till exhaustion. Exercise distracts us from the causes of stress. pranayamas and meditation. It helps the body in getting more oxygen and eliminates the unwanted carbon dioxide. Meditation Two methods need mention a) Meditation that needs focusing and b) Meditation that does not need focusing. Yogic postures (Asana) : The corpses pose (Savasana). Exercise helps in relieving the stress in the following ways. It takes the mind away from the source of stress and provides stress relief. Exercise increases blood flow to brain which supplies more oxygen and eliminates toxic materials including carbon dioxide and lactate. . y y y y y The adrenaline store gets exhausted and results in relaxation. Exercise produces Beta endorphin in our brain which relieves stress by providing a sense of well being. Yogic Breathing (Pranayama): One form of Pranayama is Nadi shodhanam in which alternate nostril breathing is done. They are the asanas. Yoga an ancient Indian practice helps in releasing this tension and aiding in deep breathing which provides more oxygen and eliminates the toxic carbon dioxide. Meditation that needs focusing : The affected person focuses on any object or image or sound or any thoughts. Meditation can be done separately also for stress relief. Three components of Yoga are used for stress relief. Deep breathing itself is a good exercise. the crocodile pose (Makarasana) and the child's pose (Bal asana) are relaxation postures which help in dealing with stress.

Reiki can be done through clothing. It is gaining popularity because of its active role in reducing stress. Kava Kava: It is a herb of Indonesian and Polynesian islands which is used to relieve stress. detoxifies the body and provides new vitality. The hands are the tools of healing in Reiki.The position in which the hands are placed important. 9. Rhodiola: It regulates the heart beat. tranquilizer and helps in digestion. . aroma therapy etc. The basic principle involves leverage of the joints through coordination of relaxation rather than increased muscle tension. 8. Reiki practitioners impart energy through a particular pattern.It relaxes nervous system and helps in good sleep. St John's Wort: It inhibits the enzyme mono amino oxidase and helps in relieving stress. 2. Chamomile: Used as immunostimulant. 4. Hops: Its tranquilizing properties are useful in the treatment of sleeplessness and irritability. This improves the internal circulation and it is believed that over a period of time it reverses the physical effects of stress. It is done for about 20 minutes everyday in the morning and evening. Passion flower: The flavinoids in it acts as a sedative and anti oxidants and relieves stress and anxiety. 3.It contains a combination of 5 flower essences for relieving stress and reducing fear and tension. This induces deep relaxation. Catnip: It helps in calming the nervous system and treating the digestion problems. The list includes: 1. anxiety.Edward Bach in 1920's. the sleeping pill . Reiki Reiki is a Japanese art of healing. meditation. It is done by sitting comfortably with the eyes closed. 7. 5. Bach Rescue remedy: The formula was found by Dr. Hypnosis Hypnosis as a relief method for stress has gained considerable credibility in recent years.Rei means "free passage" and ki means "universal energy" It involves transfer of energy from a practitioner to the patient to increase the body's natural ability to heal itself through the balance of energy. It controls the irregular heart beat. Herbs Herbal treatment always has a significant chunk of followers. In the treatment of stress Kava Kava is the latest in the list while Valerian is the oldest.Meditation that does not need focusing : Transcendental meditation is one form of meditation that does not need focusing. Reiki incorporates of most of the other alternate therapies like spiritual therapy. Hypnosis for anxiety and stress is clinically proven and is an effective long term solution for stress related conditions. Scullcap: It acts on the nervous system and stabilizes the mood. Valerian: It is similar to diazepam. sleeplessness. Tai chi means 'Supreme ultimate boxing 'or 'Boundless fist'. But most prefer no barrier to the therapy. During the process the fluctuating mind gradually becomes still and attains a state of "Restful alertness". 10. 6. Tai chi Tai chi or Tai chi chuan is a Chinese martial art meant for health and longevity and how to deal with stress.

Some of the very old principles which were forgotten for years are being revived and followed. . It relaxes the muscles and keeps the mind away from distraction. They are Postures or asanas Asanas can be considered science of body physics. the person lies flat on his tummy with face downwards and remains still without moving (resembling a crocodile under water).Are you stressed? Check out the top reduction techniques More and more people are subject to stress in the present day because of several reasons. Makarasana or Crocodile Posture In this posture. It is very important for such people to handle stress properly. It is very much useful in women suffering from premenstrual tension. Some of the popular and useful stress relief techniques are y y y y y y y y Yoga Meditation Aromatherapy Hydrotherapy Deep breathing Biofeedback Progressive muscle relaxation Music Therapy Yoga Yoga is a 5000 year old Indian concept for the relaxation of body and mind. Yoga means Union or Harmony. All kinds of body aches are said to be due to bad posturing and the subsequent accumulation of toxic products in the body. Among the different asanas the following are very popular. Wrong and bad postures causes stress in the body by inhibiting the flow of energy and by accumulating toxic products inside. This article on stress reduction covers: y y y How effective are various reduction techniques? How 'pranayama' helps in reducing stress? How meditation and stress reduction is related? Stress is the leading health disorder in United States. only 3 are used in the stress reduction. Though the classical Yoga has 8 components. By performing yogic postures there is a free flow of energy in and out of the body which helps in the proper functioning of the body and the subsequent relief of muscle tension. various stress reduction techniques will help them to reduce their stress. Researches done so far prove the effectiveness of these techniques in stress reduction. Various stress reduction techniques are practiced to reduce stress.

the person takes control over his breathing. Savasana or the Corpse pose In this posture. the person assumes the posture of the fetus inside the uterus by curling forwards. In Nadhi Shodhanam . one of the popular methods deep breaths are taken by holding the nose with the right thumb and ring finger and releasing the pressure alternatively. By doing this. Steps of performing yoga y y y y Take the guidance of an able teacher during the initial few days Select a proper posture or asanas. It means channel purification. The mind focus gets shifted away the stress inducer and this gives a feeling of relief. the Makharasana or the crocodile posture. Meditation Though meditation means Contemplating or focusing. According to Yoga there are 14 nadis or channels and prana or lives flow through them. there are types in which it is not required. the meditation. it is one of the toughest asanas to perform and the most effective one also for relaxation. Among the numerous asanas. Pranayama Prana' means life and 'ayama' means control. Meditation that needs focusing y y y y Sit comfortably with a straight erect spine Focus on any object or sound or image or any thought Take deep breaths slowly Do this for about 30 minutes By doing this the person's mind focuses on a particular object and thus gets rid of all the thoughts and worries. the bal asana or the child's posture or the Sav asana or the corpse posture are quite popular. the person emulates a dead person. Though it appears very simple. The most popular and the simplest one is the 'Nadi shodhanam'. This helps in free flow of energy in and out of the body. (Different mudras are used for other purposes like meditation also). there is relaxation of back muscles. The technique of using the hands by assuming different postures is called mudra. By these asanas the different endocrine glands are put into alert. There are different types of pranayama. By meditating the mind loses focus of the stress inducing factor and there is relaxation of mind. the body gets ready for the next step.Bal asana or the Child's pose In this posture. With proper posturing and pranayama. Meditation The third component is meditation. By doing pranayama. .In this technique the person holds his nose with his right thumb and ring finger and breathes through the two nostrils alternatively by releasing the pressure of the thumb and the ring finger alternatively. Do pranayama.

g. Deep breathing This method is based on the concept that the ill effects of stress are due to retention of toxins like carbon dioxide and lactate and in adequate oxygen to provide energy. "to be drawn tight". "a physical or psychological stimulus that can produce mental tension or physiological reactions that may lead to illness. The steps of deep breathing are y y y y Sit comfortably with a straight back Take a deep breath. Stress can be defined as follows: Definition of Stress : 1 In medical terms stress is described as. This helps in more oxygen entering in and carbon dioxide going out. By performing transcendental meditation. which means. The movement should me more in the abdomen than the chest Now exhale so that the abdomen goes inside like before Do this for about 30 minutes every da The word stress is derived from the Latin word "stringi". a person is able to go deeper in to his mind crossing all boundaries and attain a state of mental relaxation. your adrenal gland releases corticosteroids. which are converted to cortisol in the blood stream.Meditation that does not need focusing Transcendental Meditation This is a unique meditation technique first described by Maharishi Mahesh Yogi." When you are under stress. The amount of air entering and leaving the respiratory tract during each breath is 500 ml. By deep breathing this is increased to 1500 ml. The term 'transcendent' means 'going beyond' or 'crossing all limits. With this meditation. y y y y y Sit comfortably Close your eyes Chant mantras ( for e. . The meditation is done twice a day for about 20 minutes by sitting in a comfortable position with eyes closed and chanting mantras. It is unique in the sense that there is no need for concentrating or focusing on any object. the mind progresses through three levels of relaxation starting from y y y Restful alertness Deep relaxation Transcendental consciousness in which the mind has crossed all mental activities. Cortisol have an immune suppressive effect in your body. OM) Take deep breaths Do this for 30 minutes twice a day There is relaxation of both body and mind. In this method there is no need for concentration on any object.

increased physical activity. while planning a vacation to a hill station you know that it would be stressful at certain times. . humiliation or infection is detrimental. Passing in an examination can be just stressful as failing. The situation may not be under your control. Most of us experience stress at one time or another. positive or neutral. but we are willing to doing that. You should know your level of stress that allows you to perform optimally in your life. These people are generally in positions of importance at their workplace and stressful lifestyle is inherent in them. the body is put to extra work resulting in "wear and tear". Many times you do not know in advance and the stress periods may be sudden. chest pain and heart disease . In this process. 2. Hans Selye said in 1956. Stress is not always necessarily harmful. However. migraines. creative successful work is beneficial. For example. muscle aches or body pain. over exertion. A situation may be stressful for someone but the same situation may be challenging for others. excessive or prolonged stress can be harmful. or similar things. Sometime we know in advance that doing a certain thing will be stressful. hypertension." Your body tries to adjust to different circumstances or continually changing environment around you. while that of failure. But you are willing to face those challenges. always in a hurry and never in time. your body is stressed. stress is a feeling experienced when a person thinks that "the demands exceed the personal and social resources the individual is able to mobilize. rapid heartbeat. Acute Stress Acute stress is common in people who take too many responsibilities and are overloaded or overworked. back pain. The stress of exhilarating. Types of Stress Three types of stress may be distinguished: 1. Symptoms of this type of stress are prolonged tension headaches. People often work well under certain stress leading to increased productivity. disorganized. "stress is not necessarily something bad ± it all depends on how you take it. Stress is unique and personal.Another Definition of Stress According to Richard S Lazarus. meeting deadlines pressure or minor accident. Some persons have habit of worrying unnecessarily. Stress disturbs the body's normal way of functioning. Too much stress is harmful. Symptoms of this type of tension are headaches. In other words. Acute stress Acute stress is usually for short time and may be due to work pressure. For example. Without stress. arranging a world level symposium may be challenging for one person but stressful to another." Stress can be therefore negative. there would be no life. stomach problems. searching something but you misplaced it.

Chronic stress is a prolonged stress that exists for weeks. Causes of Stress at Work o To meet out the demands of the job. then it tries to defend itself. broken or stressed families and marriages. o Argument or heated conversations with spouse. or worried about your loans or similar things. For example. If this situation continues for a long time. Causes of Stress Whenever our body feels something not favorable. o To give new results. This stress is due to poverty. o Excessive work pressure. You may be under stress due to several causes. There are several causes of stress. o Pregnancy or birth of a new baby. Chronic Stress This type of stress is the most serious of all the 3 stress types. near relative or friend. worried about the illness of your father. o To control staff under you. o Change of place or change of city or change of country. o Injury or illness of any family member. 1. you are under stress when you are worried about something. months. o Children's behavior or disobedience. o Not sufficient money to meet out daily expenses or unexpected expenditure. then our body is working overtime. o Separation or divorce from partner. o Marriage of self or son or daughter or brother or sister. o Loss of money in burglary. . worried about your children.3. family members or friends or neighbors. o To train your staff and take work from them. Look at the following causes of stress. o Children's educational performance. o Your relationship with colleagues. It is very harmful to their health. colleagues and juniors. worried about your job security. o Hyperactive children. family. o Moving house. chronic illness and successive failures in life. o Working overtime and on holidays. o Sexual molestation. o To produce new publications if you are in research area. or even years. o To meet out deadlines. pick-pocketed or share market. 2. o Not sufficient money to raise your standard of living. Causes of Stress at Home o Death of spouse. o Support you receive from your boss. People suffering from this type of stress get used to it and may even not realize that they are under chronic stress.

o Threats: physical threats. But the boat has a hole in the bottom and every time you go out on the ocean. 3Ignoring the Problem 10. other threats.nature.New work hours. Harassment. screaming. you begin to take on water. the way things are. On the more innocuous side would be things like exercise and talking with friends. There are basically three strategies you could employ in this scenario. yelling. Work against will. financial threat. blaming. change. social threats. intermittent or continuous. 19. I've come up with four major categories of stress management strategies. 1Bailing the Water 8. 3. The first three stress management strategies are the most common. 14. The fourth stress management strategy is what I am proposing as the right solution. but we'll get to that in a minute. Plugging the Hole 18. Examples in real life of bailing would be anger. 7. ust like there are a myriad of different symptoms of stress. o Uncertainty. o Lack of sleep. ther Causes of Stress o Fear. and causing the body to sleep more so less consciousness gets in. A common example in real life of plugging the hole would be going into depression mode. 11. Promotion or you have not been promoted or your junior has superseded you. Change of job. 13. 4. As I've thought about it. 12.where our body literally shuts down the inputs into the brain by constricting the pupils so less light gets in. To make this a bit easier to understand. the things you can't control. Argument or heated conversations with co-workers or boss. 2Plugging the Hole 9. Let's address each of the three stress management strategies briefly. o Somebody misunderstands you. 5. 17. let's use an analogy. The Ocean represents your external environment. sexual activity and violence. venting. 6. Sexual molestation. 16. The Boat represents you.your current ability to move around and deal with the world around you and the element of change. Bailing the Water 15. o Setback to your position in society. etc. there are likewise a myriad of different ways we as human beings have learned to deal with or "cope" with stress. o o o o o o o . Imagine you live on an island and you have a small sail boat that you use to get between two islands. There is a fourth. This is the equivalent of trying to relieve the pressure by trying to KEEP OUT change in the system. This is the equivalent of trying to relieve the pressure by trying to PUSH OUT the energy from the system. The Hole represents stress in your life.

But even when our threshold is exceeded. His articles draw out principles of personal and spiritual growth common to the world's ancient wisdom and spiritual texts as well as many of the great philosophers. To stick with our row boat analogy. We increase our system's threshold of tolerance. Drugs. poets.usually we just let our attention get distracted because we're too fearful of keeping it where it needs to be to fix the problem. 31.able to handle more without breaking down. if we allow it to happen instead of resorting to bailing. we don't go from a small sailboat to a battleship in one single makeover. 28. Ignoring the problem comes in many varieties. but often we become indiscriminate in our blocking and go into isolation mode trying to reduce and eliminate sources of input. more water tight boat that is capable of handling more "stress" in the environment without having to resort to bailing. and instead go back to work on internal alignment. and writers of ancient and modern times. 25. but each time we do the internal work prescribed in this site. 27. John developed a model called the Divine-Align-Shine model as a way of visually organizing the principles. These principles are then put to the test in his own life with an emphasis on simple. sustainable practices we can apply in our daily lives to more effectively deal with the stresses and struggles of modern life and to more fully realize the benefits of deliberate growth. 21. All of these three stress "coping" mechanisms provide temporary results and can be either healthy or unhealthy depending upon the use. stronger. They are all just distractions from the problem of a sinking boat. Now. alcohol. a re-building. But none of them really solve the problem. We literally become more tolerant of change and stress. We all have to learn to say NO to the less important. Ignoring the Problem 22. The process is incremental. As we turn our focus inward and take on the challenge of regular internal alignment. 30. they just relieve some of the pressure temporarily and have to be resorted to again and again as the pressure just keeps coming in like the unlimited ocean water. A Better Way 26. They do not GROW the capacity of the system to handle stress and change.often positive sources of input. 32. we strengthen and grow our boat. Other examples might be saying "No" to new commitments and shutting down new opportunities because we can't handle what we've already got to process. what we do is create in ourselves a "system" or "boat" that has increased capacity to handle change and stress. excessive eating. So what is the lasting solution? What is "True Stress Relief?" 29. By ChoiceŒ.20. in order to "deal with" or "cope" with the negative that we've already let in. practices and the overall process of . This is the equivalent of watching for dolphins while your boat fills with water. 23. a re-organizing of a system at a higher level of existence.it is to build a bigger. 24. John Groberg writes on a wide variety of topics related to personal and spiritual growth. we can take a breakdown in life and use it as a re-creation. The problem with all of these mechanisms is that they leave unchanged the system's capacity for handling change in the environment. His slogan is Grow. excessive entertainment or excessive shopping are all examples of Ignoring the Problem. plugging or ignoring. plugging or ignoring the leak.

Second of all. Instead of cramming your system down with soda. Frustration happens when we think of irritating thoughts of the present moment. it will deeply affect your feelings and emotions. really stressed? You'll often find that you are half-frustrated. Two . To prevent stress. two of the biggest emotions contributing are frustration and being over anxious. One .it helps you think more clearly. and half-anxious. try out the following things. http://johngroberg. These things have been helpful to me for relieving stress (long term). you have a 20 page essay due in one week that was assigned 3 months ago. . you are allowing more oxygen to flow through your body. This can be anything from not being able to solve a problem or not being able to get what you want currently. For example. Have you ever been really. First of all. stress is usually some type of mixture between the two. This can be anything from feeling like you can't finish a task in the expected time that's coming up or constantly worrying about something bad that's going to happen. Eating Healthy Studies have shown that if you eat junk food. Anxiety comes from worrying about the future. you're frustrated because you don't know where to begin. or foods that rip all contents of nutrition out. His writings are cataloged and organized on his website. This does two things. However. By exercising. Exercise Exercising always helps me relieve stress mainly because I'm not focused on the problem at the moment.com where contact information is available. How can we prevent stress? Although there are many reasons why we get stressed.it gives you more energy. you're anxious because you don't know if you will finish on time and may suffer the consequences.personal and spiritual growth. You haven't started and you don't know how to start (I'm sure we can all relate to this from college). Both these things are vital to relieving stress.

focus on a peace of mind in the present moment rather than over expect yourself to be perfect for the future. Maintain a Positive Attitude If you see a positive in every negative situation. the desperation clouds the mind which makes it tough to stop being desperate. and our behavior patterns. what we can do for others. the more positive you will become. what our strengths are. When our self esteem is low we become very dependent on the approval and praise of others. our thinking patterns. This will help your body function a lot more smoother in pressure times. our emotional patterns. fries. But staying there is destructive. However one can also make the case that clearing your mind is not as hard as we make it. Sometimes it feels like there are too many choices. afraid of making the wrong decision. etc. We can actually paralyze ourselves. The more you can train your mind to stay positive in negative moments. Whatever you tell your mind. When we're constantly needy. Perhaps the issue should be framed as one in which we quit cluttering our mind. . to stay more stress-free. Psychological therapies have been developed just to deal with this issue. We can become desperate to gain this approval. Our job. or desperate. "I can't think straight. Most people would agree that taking drugs clouds the mind. the "if only" game. if we are looking back. When I used to do therapy I often would point out to clients that one of the big problems they were facing was that a bunch of issues in their lives had gummed together to make this big blob from which they could not get a clear picture of what was happening and what was needed. Better nutrition equals less stress. That very feeling of desperation clouds our mind. it will carrying out that message. Being angry or scared or frustrated isn't evil. was to pull the strands out and separate them so that we could have a clear vision of what was really happening. candy and the like. There might be just one issue but many facets to that issue. You've probably heard the phrase. In some ways there are no easy answers to this situation. you will have a hard time being stressed out. We need to break our patterns. In other words I was telling the clients they needed to clear their mind.coffee. The drugs cloud the mind which makes it difficult to get off of the drugs. Sometimes it isn't that we have many issues. what our resources are . I would say. Everything had melted together. Perhaps we start catastrophizing about something that has happened. playing the "what if" game or. Perhaps we start attacking ourselves because we should be handling a situation better and we think of other ways we have failed. We start second guessing ourselves. seeing bad things cascading out of a single event. and what we need to stop doing. begin feeding yourself more fruits and vegetables. or angry or scared it is like being under the influence of a drug. When you're desperate. cheeseburger.including people. We need to focus on what matters to us." That's a refection of a cluttered mind. You don't function as well doing physical demands as you would not being under the influence. In other words desperation isn't something from the outside but rather something we are creating ourselves and placing it in our minds and spirits. Remember.

. The ability to manage stress in the workplace can make the difference between success or failure on the job. I'm not saying it's always easy but it's a clear picture . and higher levels of stress. "What can I do to make today a good day. I can do something. "What can I do. If you start thinking such and such could happen. I don't have to do twenty things just one. start off the day with the question. uncertainty. Every morning. The better you are at managing your own stress. Coping with work stress in today¶s uncertain climate For workers everywhere. Get priorities straight. Scott Sheperd I have a BA in Music (I am a jazz pianist) an MA in Mass Communication and a M. I have worked with people dealing with cancer and AIDS and other chronic illnesses. if you are serious about clearing your mind.something that is doable." It's. health care and education. I have had six books published and did a six part series for Public Television. and the result is increased fear. the more you'll positively affect those around you and the less other people's stress will negatively affect you. I have worked in substance abuse and with people who have had children and other loved ones die. These include: y y Taking responsibility for improving your physical and emotional well-being." I always respond. and stress has an impact on the quality of your interactions with others. "So and so is driving me crazy. You can learn how to manage job stress There are a variety of steps you can take to reduce both your overall stress levels and the stress you find on the job and in the workplace. "Why is he driving you anywhere? It's your car! Take back your keys. Avoiding pitfalls by identifying knee jerk habits and negative attitudes that add to the stress you experience at work. My name is Dr. When I hear the phrase. "What has to happen to me to make it a good day. In the construct of clearing your mind less is better. I have worked for over 30 years with people in tough situations ranging from high pressure jobs to terminal illnesses. I have spoken across the country to people in business.We need to construct pictures in our mind that allow us to take control of our lives and clear our minds. the troubled economy may feel like an emotional roller coaster. "Layoffs" and "budget cuts" have become bywords in the workplace. it¶s important to learn new and better ways of coping with the pressure. Get timelines straight. What one thing can I do?" That clears the mind. figure out when." That isn't. Since job and workplace stress grow in times of economic crisis.Ed and PhD in Counseling/Psychology. How much time do you have? Are there other things you can focus on between now and that future time that might change the outcome. Your emotions are contagious." I like the image.

increasing energy. Problems sleeping Fatigue. If the warning signs of work stress go unattended. the better equipped you¶ll be to manage work stress without becoming overwhelmed. Take things one step at a time. Taking care of yourself doesn¶t require a total lifestyle overhaul. you¶re stronger and more resilient to stress. increase your energy. Signs and symptoms of excessive job and workplace stress y y y y y Feeling anxious. Even small things can lift your mood. Get moving Aerobic exercise ±perspiring -is an effective anti-anxiety treatment lifting mood. care for yourself. they lose confidence and become irritable or withdrawn. Trouble concentrating y y y y y Muscle tension orheadaches Stomach problems Social withdrawal Loss of sex drive Using alcohol or drugs to cope Common causes of excessive workplace stress y y y y Fear of layoffs Increased demands for overtime due to staff cutbacks Pressure to perform to meet rising expectations but with no increase in job satisfaction Pressure to work at optimum levels ± all the time! Reducing job stress by taking care of yourself When stress on the job is interfering with your ability to work. When your own needs are taken care of. sharpening focus and relaxing mind and body. you¶ll soon notice a noticeable difference in your stress level. For maximum stress relief. making them less productive and effective and their work less rewarding. or depressed Apathy. loss of interest in work. The better you feel. try to get at .y Learning better communication skills to ease and improve your relationships with management and coworkers. Beyond interfering with job performance and satisfaction. they can lead to bigger problems. and as you make more positive lifestyle choices. both at home at work. irritable. Warning signs of excessive stress at work When people feel overwhelmed. or manage your personal life. Start by paying attention to your physical and emotional health. chronic or intense stress can also lead to physical and emotional health problems. and make you feel like you¶re back in the driver¶s seat. it¶s time to take action.

it's much easier to keep your emotional balance. Analyze your schedule. Don¶t over-commit yourself. a key factor in coping with job and workplace stress. If you've . All work and no play is a recipe for burnout. daily responsibilities and downtime. All too often. Drink alcohol in moderation and avoid nicotine Alcohol temporarily reduces anxiety and worry. Avoid scheduling things back-to-back or trying to fit too much into one day. not lower. Time management tips for reducing job stress y y Create a balanced schedule. Reducing job stress by prioritizing and organizing When job and workplace stress surrounds you. responsibilities. see Tips for a Good Night's Sleep. see Making Exercise Fun. and daily tasks. On the other hand. but nicotine is a powerful stimulant ± leading to higher. Drinking to relieve job stress can also start you on a path to alcohol abuse and dependence. lift your mood and make you feel good. social activities and solitary pursuits. but there are simple steps you can take to regain control over yourself and the situation. we underestimate how long things will take. But lack of sleep also leaves you vulnerable to stress. leading to better relationships at work. smoking when you're feeling stressed and overwhelmed may seem calming. For more information. Try to find a balance between work and family life. When you're sleep deprived. Get enough sleep Stress and worry can cause insomnia. Similarly. Low blood sugar makes you feel anxious and irritable. When you're wellrested. levels of anxiety. Your growing sense of self-control will also be perceived by others as the strength it is. you can¶t ignore it. eating too much can make you lethargic.least 30 minutes of hear pounding activity on most days but activity can be broken up into two or three short segments. For more information. To learn more about food that have a calming effect. see Tips for a Healthy Diet. but too much can cause anxiety as it wears off. your ability to handle stress is compromised. Make food choices that keep you going and make you feel good Eating small but frequent meals throughout the day maintains an even level of blood sugar in your body. Here are some suggestions for reducing job stress by prioritizing and organizing your responsibilities.

whether at home. Reducing workplace stress by improving emotional intelligence Even if you¶re in a job where the environment has grown increasingly stressful. . Don¶t add to your stress levels by running late. Task management tips for reducing job stress y y y Prioritize tasks. and connect to others and manage conflict. and react to other's emotions and feel comfortable socially. repair wounded feelings. Break projects into small steps." Drop tasks that aren't truly necessary to the bottom of the list or eliminate them entirely.y y got too much on your plate. Do the high-priority items first. overcome differences. rather than taking on everything at once. Even 10-15 minutes can make the difference between frantically rushing to your desk and having time to ease into your day. distinguish between the "shoulds" and the "musts. understand. school. Social awareness ± The ability to sense. Try to leave earlier in the morning. It's about communicating with others in ways that draw people to you. and tackle them in order of importance. If a large project seems overwhelming. Plan regular breaks. or on the job. If other people can take care of the task. why not let them? Let go of the desire to control or oversee every little step. Delegate responsibility. get it over with early. you can retain a large measure of self-control and self-confidence by understanding and practicing emotional intelligence. Relationship management ± The ability to inspire. Also try to get away from your desk for lunch. Focus on one manageable step at a time. If you have something particularly unpleasant to do. make a step-bystep plan. productive. influence. Self-management ± The ability to control your emotions and behavior and adapt to changing circumstances. You don¶t have to do it all yourself. Make sure to take short breaks throughout the day to sit back and clear your mind. not less. Stepping away from work to briefly relax and recharge will help you be more. Emotional intelligence is the ability to manage and use your emotions in positive and constructive ways. You¶ll be letting go of unnecessary stress in the process. and defuse tension and stress. The rest of your day will be more pleasant as a result. Make a list of tasks you have to do. Emotional intelligence in the workplace: Emotional intelligence in the workplace has four major components: y y y y Self-awareness ± The ability to recognize your emotions and their impact while using gut feelings to guide your decisions.

tone of voice. To learn how to increase your emotional intelligence. You will be able to break habits that add to your stress at work ± and you¶ll even be able to change negative ways of thinking about things that only add to your stress. Fortunately. the more stress you can avoid in the workplace. Learning to navigate conflict by becoming a good listener and someone who can face conflict fearlessly with the expectation that differences resolved will strengthen the relationship. if the laugh is at someone else¶s expense. There is no better stress buster than a hardy laugh and nothing reduces stress quicker in the workplace than mutually shared humor. The skill set that enables you to acquire these capabilities can be learned but requires the development of emotional and nonverbal ways of communicating that include: y y y y y Learning to recognize your particular stress response and become familiar with sensual cues that can rapidly calm and energize you. posture . Reducing workplace stress by breaking bad habits As you learn to manage your job stress and improve your work relationships. it¶s something we can learn and develop. Learning to recognize and effectively use the nonverbal cues that make up 95-98% of your communication process including eye contact. Eliminate self-defeating behaviors . facial expression. gesture and touch. emotional intelligence is not something we¶re born with. you¶ll have more control over your ability to think clearly and act appropriately. read Five Key Skills for Raising Your Emotional Intelligence. you may end up with more rather than less stress. Knowing what you are feeling will not only add to your self confidence and improve your self control but enhance your understanding of others and help you build more satisfying relationships. Staying connected to your internal emotional experience so you can appropriately manage your own emotions. Its not what you say but how you say it that impacts others ± for better or worse. But. Developing the capacity to meet challenges with humor.Reducing stress in the workplace with emotional intelligence The more emotional intelligence you have.

Improve communication . you¶ll find yourself drained of energy and motivation. When you set unrealistic goals for yourself or try to do too much. you¶re setting yourself up to fall short. file and throw away the clutter. Walk away from the situation. Share a joke or funny story. If your desk is a mess. avoid negative-thinking co-workers. If you can turn around these self-defeating habits. Flip your negative thinking. Find Ways to Dispel Stress y y y y Get time away. Exercise does wonders for the psyche. Just remember to reciprocate and help them when they are in need. or spend a few minutes meditating. Do your best. Just knowing you have one or more co-workers who are willing to assist you in times of stress will reduce your stress level. Make to-do lists and cross off items as you accomplish them. take a break. set your clocks and watches fast and give yourself extra time. No project. y y y Resist perfectionism. and you put undue stress on yourself by trying to do everything perfectly. or decision is ever perfect. If you feel stress building. it is much easier to remain calm ourselves ± and vice versa! There are also organizational changes that managers and employers can make to reduce workplace stress. Plan your day and stick to the schedule ² you¶ll feel less overwhelmed. Sometimes the best stress-reducer is simply sharing your stress with someone close to you. sit on a park bench. Adapted from Quintessential Careers What managers or employers can do to reduce stress at work It's in a manager's best interest to keep stress levels in the workplace to a minimum. find a way to break through with laughter. Cultivate allies at work. Talk it out. situation. especially in times of high stress. you¶ll find employer-imposed stress easier to handle.Many of us make job stress worse with patterns of thought or behavior that keep us from relieving pressure on ourselves. just knowing where everything is saves time and cuts stress. But even just finding a quiet place and listening to your iPod can reduce stress. When you ± or the people around you ± start taking things too seriously. and you¶ll do fine. and pat yourself on the back about small accomplishments. Find humor in the situation. If someone that we admire remains calm. Take a stroll around the block. Clean up your act. If you see the downside of every situation and interaction. Try to think positively about your work. All of the tips mentioned in this article are twice as important for managers to follow. If you¶re always running late. Managers must act as positive role models. The act of talking it out ± and getting support and empathy from someone else ± is often an excellent way of blowing off steam and reducing stress. even if no one else does.

Related Articles Stress Management How to Reduce. Provide opportunities for career development. Show that individual workers are valued. Promote an ³entrepreneurial´ work climate that gives employees more control over their work. Causes. Prevent. not mean-spirited or petty. Establish a zero-tolerance policy for harassment. Consult your employees y y y y Give workers opportunities to participate in decisions that affect their jobs. and Coping Strategies More Helpguide Articles: y Finding the Best Job for You: Defining the Career That Works for You . avoid unrealistic deadlines. Make communication friendly and efficient. Clearly define employees¶ roles and responsibilities. Cultivate a friendly social climate y y y Provide opportunities for social interaction among employees. ffer rewards and incentives y y y Praise good work performance verbally and institutionally. and Cope with Stress Preventing Burnout Signs. Symptoms.y y y Share information with employees to reduce uncertainty about their jobs and futures. Make management actions consistent with organizational values. Be sure the workload is suitable to employees¶ abilities and resources. Consult employees about scheduling and work rules.

(businessballs. (Job Stress Network) . and how management and employees can deal with workplace stress. (Fairleigh Dickinson University) Managing and reducing job stress Stress Management ± Document by England¶s Chartered Management Institute covers job stress management and quick stress reduction tips. Symptoms. and Effects Quick Stress Relief: How to Manage and Relieve Stress in the Moment Related links for job and workplace stress General information about stress at work STRESS « At Work ± Highlights current knowledge about the causes of stress at work and outlines steps that can be taken to prevent it. (National Institute for Occupational Safety and Health) Stress at Work (PDF) ± Advisory booklet offers help and advice for anyone dealing with job and workplace stress. Causes. describing stress management techniques for the workplace. (American Psychological Association) Managing Job Stress ± Readable. causes. (Web MD) Work stress tips for employers and managers Reducing Occupational Stress ± Guide for managers and supervisors on how to make changes in the workplace to reduce stress. (Quintessential Careers) Stress in the Workplace ± Workplace stress from the employee¶s point of view. gives suggestions for gaining control over some aspects of one¶s job. and effects of stress in general and on the job. (Portland Community College) Workplace Stress and Your Health ± Covers the dangers of work-related stress and what can you do about it. (Canadian Centre for Occupational Health and Safety) Stress in the Workplace: A Costly Epidemic ± Delineates the causes and costs of workplace stress and also includes ideas for coping with stress on the job. Includes warning signs of stress (to the left of the article). employee-centered site providing a wealth of strategies for reducing workplace stress.y y Understanding Stress: Signs. (Acas) Workplace Stress ± Describes the signs.com) Managing Job Stress: 10 Strategies for Coping and Thriving at Work ± From a career advice and job-search site.

(The Institute for Management Excellence) Jeanne Segal. M. M.D. M.. contributed to this article. .Reducing Stress in the Workplace ± Presented from management¶s point of view.A. Ph.A... Melinda Smith. and Robert Segal. Laura Horwitz.A.. this article offers strategies for stress reduction that benefit employees and corporations alike. Last modified: November 2008. Ellen Jaffe-Gill.

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