A Project

Report on

Stress Management among Bank Employees

Submitted to the Bhavnagar University of Bhavnagar in
partial fulfillment for the degree of Bachelor of business
administration

By

Guided By

Prince Thomas

MR. JAY PANDYA

Ty. B.B.A.

Faculty KPES college

Roll No

The KPES college, Bhavnagar University,

Bhavnagar

DEPARTMENT OF COMMERCE,
UNIVERSITY OF MUMBAI,

A PROJECT

STRESS MANAGEMENT
In the Subject

ORGANISATIONAL BEHAVIOUR
SUBMITTED
TO
UNIVERSITY OF MUMBAI
FOR SEMESTER III
OF
MASTER OF COMMERCE
BY
NAME OF THE STUDENT: SUDAM MANGAL MERYA
UNDER THE GUIDANCE OF

PROF. SANGEETA PAWAR,

ASSISTANT PROFESSOR,
DEPARTMENT OF COMMERCE,
UNIVERSITY OF MUMBAI.

YEAR 2015-2016

DECLARATION BY STUDENT

I, SUDAM MANGAL MERYA student of M.Com. Part-II (Semester III)

hereby declare that the Project for the Paper ORGANISATINAL
BEHAVIOUR Title STRESS MANAGEMENT submitted by me for
Semester-III during the year 2015-2016, is based on actual work carried out
by me under the supervision of DR.SANGEETA PAWAR.
I, further state that this work in original and not submitted anywhere else for
any examination.

PLACE-MUMBAI

STUDENT SIGNATURE

EVALUATION CERTIFICATE
This is to certify that the undersigned have assessed and evaluated the
project on STRESS MANAGEMENT submitted by SUDAM MERYA,
Student of M.Com. Part-II.
This project is original to the best of our knowledge and has been accepted
for Internal Assessment.

Internal Examiner

External Examiner

Head of the Department

Dr.Vivek Deolankar

Internal Assessment : Project 40 Marks

Name of the student
First Name: SUDAM
Fathers Name: MANGAL

Class

Sr. No.

M.Com. Part-II (Semester

III)

Surname: - MERYA
Subject : ORGANISATIONA BEHAVIOUR
Topic for the Project: STRESS MANAGEMENT
Name of the student Marks Awarded
DOCUMENTATION
Internal Examiner
(Out of 10 Marks)
External Examiner
(Out of 10 Marks)
Presentation
(Out of 10 Marks)
Viva and Interaction
(Out of 10 Marks)
TOTAL MARKS (OUT
OF 40)

ACKNOWLEDGEMENT

Signature

I, SUDAM MANAGAL MERYA, would like to express our gratitude to our DR.
SANGEETA PAWAR for her valuable guidance, whole- hearted co-operation and
generous helping in carrying out this project. Without her help, this project would
not have been possible.
I wish to place on record our deep sense of gratitude to all those who contributed in
one way or the other to the success in the completion of our project.

PREFACE
The study of human resource management is one of the major criteria in the
corporate sector. Human resource is the heart of the organization. By this research project
we will be able to know to reduce the stress level of the employees work place. By this
way the productivity of the employee increases.
Now a day the corporate sector is booming in a high speed that the people
have to work for prolonged hours to maintain the standard of living and achieve their
basic needs. So is the condition in the hospitals, colleges, BPOs and lots of other places.
In spit of having the modern technologies and facilities, people are feeling themselves to
be work loaded and stressed. Stress arises because of many reasons which are discussed
in the following project. The project report also contain techniques how to reduce the
stress and overcome such problems.
To identify the level of stress among the people who work I have tried to
survey the people working in hospitals, BPOs and other industries as well as institutes.
Stress arises because of unfulfilled wants, lack of job satisfaction etc. before starting the
topic of stress; lets first understand the importance of human resource.

Executive Summery
This project gives us a detailed idea of what is stress and also the definition of stress is
been defined. For more detailed study the types of the stress is also defined. By looking at
the starting of the project you will find:
Introduction to Human resource
Introduction and Definition of stress
Stress in biological terms
What is stress?
Coping with stress at work place.
Stress management
Workplace stress
Reducing of stress.
After the theoretical part I have included the research part. My research work includes
two questionnaires.
Burn out test
Stress analysis Questionnaire
My research includes the research methodology which contains the information as
follows:
Research objectives
Sampling (types and methods of sampling)
Research instrument
Data analysis and interpretation
Employees opinion to reduce stress.
Research flowchart
Time consideration
Limitation of survey
o Advantages and disadvantages of written questionnaire
o Finding

INDEX
No
*
2
3
4
5
6
7
8
9
10
*
12
13
14
15
16
17
18
20
21
22
23
*

Content
Conceptual Framework
Introduction to HR
Concept of stress
Introduction to stress
Stress in Biological terms
What is stress
Coping with stress at workplace
Stress Management
Workplace stress
Reduce your stress
Research Methodology
Research objective
Sampling
Research instrument
Data analysis and interpretation
Employees opinion about how to reduce stress
Research flowchart
Time consideration
Limitation of the survey
Advantages of Written Questionnaires
Disadvantages of Written Questionnaires
Findings
Bibliography

CONCEPTUAL FRAMEWORK

INTRODUCTION TO HR

Page no
1
1
3
3
8
9
11
15
18
22
27
27
29
32
36
48
50
51
52
52
53
55
58

Human Resource Management is an art of managing people at work

in such a manner that they give their best to the organization. In simple word
human resource management refers to the quantitative aspects of employees
working in an organization.
Human Resource Management is also a management function concerned with
hiring, motivating, and maintains people in an organization. It focuses on people in
organization.
Organizations are not mere bricks, mortar, machineries or inventories. They
are people. It is the who staff and manage organizations.
HRM involves the application of management functions and principles. The
functions and principles are applied to acquisitioning, developing, maintain, and
remunerating employees in organizations.
Decisions relating to employees must be integrated. Decision on different
aspect of employees must be consistent with other human resource decisions.
Decision made must influence the effectiveness of organization. Effectiveness
of an organization must result in betterment of services to customers in the form of highquality product supplied at reasonable costs.
HRM function s is not confined to business establishment only. They are
applicable to non-business organizations, too such as education, health care, recreation
etc.
The scope of HRM is indeed vast. All major activities in the working life of
his or her entry into an organization until he or she leaves-come under the previews of
HRM.specifically, the activities included are HR planning, job analysis and be sign,
recruitment and selection, orientation and placement, training and development,

10

performance appraisal and job evaluation, employee and executive remuneration,

motivation and communication, welfare, safety and health, industrial relations and the
like.
HRM is a broad concept Personnel management and human resource
development is a part of HRM.
Before we define Human Resource Management, it seems good to
first define heterogeneous in the sense that they differ in personality, perception,
emotions, values, attitudes, motives, and modes of thoughts.
Human

resource

management

plays

an

important

role

in

the

development process of modern economy. In fact it is said that all the

development comes from the human mind.
Human Resource Management is a process of producing development,
maintaining

and

controlling

human

resources

for

effective

achievement

of

organization goals.

CONCEPT OF STRESS
INTRODUCTION TO STRESS
A lot of research has been conducted into stress over the last hundred years.
Some of the theories behind it are now settled and accepted; others are still being
researched and debated. During this time, there seems to have been something
approaching open warfare between competing theories and definitions: Views have been
passionately held and aggressively defended.
11

What complicates this is that intuitively we all feel that we know what stress
is, as it is something we have all experienced. A definition should therefore be obvious
except that it is not.

Definition:
Hans Selye was one of the founding fathers of stress research. His view in
1956 was that stress is not necessarily something bad it all depends on how you take it.
The stress of exhilarating, creative successful work is beneficial, while that of failure,
humiliation or infection is detrimental. Selye believed that the biochemical effects of
stress would be experienced irrespective of whether the situation was positive or
negative.
Since then, a great deal of further research has been conducted, and ideas have
moved on. Stress is now viewed as a "bad thing", with a range of harmful biochemical
and long-term effects. These effects have rarely been observed in positive situations.
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 demands exceed the personal and social resources the individual is
able to mobilize. In short, it's what we feel when we think we've lost control of events.
This is the main definition used by this section of Mind Tools, although we
also recognize that there is an intertwined instinctive stress response to unexpected
events. The stress response inside us is therefore part instinct and part to do with the way
we think.

The types of stress are as follows

Mechanical

Stress (physics), the average amount of force exerted per unit area.

12

Yield stress, the stress at which a material begins to deform plastically.

Compressive stress, the stress applied to materials resulting in their compaction.

Biological

Stress (biological), physiological or psychological stress; some types include:

o

Chronic stress, persistent stress which can lead to illness and mental
disorder

Eustress, positive stress that can lead to improved long-term functioning

Workplace stress, stress caused by employment

Music

Accent (music).

Stress (band), an early '80s melodic rock band from San Diego.

Stress (punk band), an early '80s punk rock band from Athens.

Stress (Neo-Psychedelic band), from the late 1980's.

Stress, a song by the French band Justice on their debut album

Other

Stress (game), card game

Stress (linguistics), phonological use of prominence in language

Stress (physics), the average amount of force exerted per unit area.
Stress is a measure of the average amount of force exerted per unit area. It is a
measure of the intensity of the total internal forces acting within a body across
imaginary internal surfaces, as a reaction to external applied forces and body forces.
It was introduced into the theory of elasticity by Cauchy around 1822. Stress is a
concept that is based on the concept of continuum.
Chronic Stress
13

Chronic stress is stress that lasts a long time or occurs frequently. Chronic stress is
potentially damaging.
Symptoms of chronic stress can be:

upset stomach

headache

backache

insomnia

anxiety

depression

anger

In the most severe cases it can lead to panic attacks or a panic disorder.
There are a variety of methods to control chronic stress, including exercise, healthy diet,
stress management, relaxation techniques, adequate rest, and relaxing hobbies.
Ensuring a healthy diet containing magnesium may help control or eliminate stress, in
those individuals with lower levels of magnesium or those who have a magnesium
deficiency. Chronic stress can also lead to a magnesium deficiency, which can be a factor
in continued chronic stress, and a whole host of other negative medical conditions caused
by a magnesium deficiency.
It has been discovered that there is a huge upsurge in the number of people who suffer
from this condition. A very large number of these new cases suffer from insomnia.
In a review of the scientific literature on the relationship between stress and disease, the
authors found that stress plays a role in triggering or worsening depression and
cardiovascular disease and in speeding the progression of HIV/AIDS.
Compressive stress:

14

Compressive stress is the stress applied to materials resulting in their

compaction (decrease of volume). When a material is subjected to compressive stress,
then this material is under compression. Usually, compressive stress applied to bars,
columns, etc. leads to shortening.
Loading a structural element or a specimen will increase the compressive stress until the
reach of compressive strength. According to the properties of the material, failure will
occur as yield for materials with ductile behavior (most metals, some soils and plastics)
or as rupture for brittle behavior (geometries, cast iron, glass, etc).
In long, slender structural elements -- such as columns or truss bars -- an increase of
compressive force F leads to structural failure due to buckling at lower stress than the
compressive strength.
Compressive stress has stress units (force per unit area), usually with negative values to
indicate the compaction. However in geotechnical engineering, compressive stress is
represented with positive values.

Stress in Biological terms:

Stress is a biological term which refers to the consequences of the failure of a human or
animal body to respond appropriately to emotional or physical threats to the organism,
whether actual or imagined. It includes a state of alarm and adrenaline production, shortterm resistance as a coping mechanism, and exhaustion. It refers to the inability of a
human or animal body to respond. Common stress symptoms include irritability,
muscular tension, inability to concentrate and a variety of physical reactions, such as
headaches and accelerated heart rate.
The term "stress" was first used by the endocrinologist Hans Selye in the 1930s to
identify physiological responses in laboratory animals. He later broadened and
15

popularized the concept to include the perceptions and responses of humans trying to
adapt to the challenges of everyday life. In Selye's terminology, "stress" refers to the
reaction of the organism, and "stressor" to the perceived threat. Stress in certain
circumstances may be experienced positively. Eustress, for example, can be an adaptive
response prompting the activation of internal resources to meet challenges and achieve
goals.
The term is commonly used by laypersons in a metaphorical rather than literal or
biological sense, as a catch-all for any perceived difficulties in life. It also became a
euphemism, a way of referring to problems and eliciting sympathy without being
explicitly confessional, just "stressed out". It covers a huge range of phenomena from
mild irritation to the kind of severe problems that might result in a real breakdown of
health. In popular usage almost any event or situation between these extremes could be
described as stressful.

what is Stress?
Stress refers to the strain from the conflict between our external environment and us,
leading to emotional and physical pressure. In our fast paced world, it is impossible to
live without stress, whether you are a student or a working adult. There is both positive
and negative stress, depending on each individuals unique perception of the tension
between the two forces. Not all stress is bad. For example, positive stress, also known as
eustress, can help an individual to function at optimal effectiveness and efficiency.
Hence, it is evident that some form of positive stress can add more color and vibrancy to
our lives. The presence of a deadline, for example, can push us to make the most of our
time and produce greater efficiency. It is important to keep this in mind, as stress

16

management refers to using stress to our advantage, and not on eradicating the presence
of stress in our lives.
On the other hand, negative stress can result in mental and physical strain. The individual
will experience symptoms such as tensions, headaches, irritability and in extreme cases,
heart palpitations. Hence, whilst some stress may be seen as a motivating force, it is
important to manage stress levels so that it does not have an adverse impact on your
health and relationships.
Part of managing your stress levels include learning about how stress can affect you
emotionally and physically, as well as how to identify if you are performing at your
optimal stress level (OSL) or if you are experiencing negative stress. This knowledge will
help you to identify when you need to take a break, or perhaps seek professional help. It
is also your first step towards developing techniques to managing your stress levels.
Modern day stresses can take the form of monetary needs, or emotional frictions.
Competition at work and an increased workload can also cause greater levels of stress.
How do you identify if you are suffering from excessive stress? Psychological symptoms
commonly experienced include insomnia, headaches and an inability to focus. Physical
symptoms take the form of heart palpitations, breathlessness, excessive sweating and
stomachaches.
What causes stress? There are many different causes of stress, and that which causes
stress is also known as a stressor. Common lifestyle stressors include performance, threat,
and bereavement stressors, to name a few. Performance stressors are triggered when an
individual is placed in a situation where he feels a need to excel. This could be during
performance appraisals, lunch with the boss, or giving a speech. Threat stressors are
usually when the current situation poses a dangerous threat, such as an economic
downturn, or from an accident. Lastly, bereavement stressors occur when there is a sense
of loss such as the death of a loved one, or a prized possession.

17

Thus, there are various stressors, and even more varied methods and techniques of
dealing with stress and turning it to our advantages. In order to do so, we must learn to
tell when we have crossed the line from positive to negative stress.

causes Stress
Stressors are anything that cause or increase stress. Below are a few examples:
1. Academics by far the biggest stressor for college students: the pressure of not
failing.
2. Dating relationship problems may add to the pressure/stress of academics.
3. Environment certain environments can bring about stress such as
discussing/viewing
heated topics, slow moving traffic, trying to find a parking spot, etc.
4. Extracurricular some students may feel pressured to make extracurricular activities
a part
of their daily routine to the point where every hour of the day is accounted for.
5. Peers peer pressure is a major stressor, especially pressure that is negatively
influenced.
6. Time Management one of the biggest stressors is not knowing how to plan and
execute
daily activities such as class, work, study time, extracurricular activities, and time alone.
7. Money some student find themselves thinking more about money than they do
anything
else. Money is a huge stressor that college students face.

18

Good stress v/s Bad stress:

Stress has often been misunderstood to be negative, with few people acknowledging the
importance and usefulness of positive stress. In our everyday lives, stress is everywhere
and definitely unavoidable; hence our emphasis should be on differentiating between
what is good stress, and what is bad. This will help us to learn to cope with negative
stress, and harness the power of positive stress to help us achieve more.
There are 4 main categories of stress, namely eustress, distress, hyper stress and hypo
stress. Negative stress can cause many physical and psychological problems, whilst
positive stress can be very helpful for us. Heres how we differentiate between them.
Eustress:
this is a positive form of stress, which prepares your mind and body for the imminent
challenges that it has perceived. Eustress is a natural physical reaction by your body
which increases blood flow to your muscles, resulting in a higher heart rate. Athletes
before a competition or perhaps a manager before a major presentation would do well
with eustress, allowing them to derive the inspiration and strength that is needed.

Distress
We are familiar with this word, and know that it is a negative form of stress. This occurs
when the mind and body is unable to cope with changes, and usually occurs when there
are deviations from the norm. They can be categorized into acute stress and chronic
stress. Acute stress is intense, but does not last for long. On the other hand, chronic stress
persists over a long period of time. Trigger events for distress can be a change in job
scope or routine that the person is unable to handle or cope with.
Hyper stress
This is another form of negative stress that occurs when the individual is unable to cope

19

with the workload. Examples include highly stressful jobs, which require longer working
hours than the individual can handle. If you suspect that you are suffering from hyper
stress, you are likely to have sudden emotional breakdowns over insignificant issues, the
proverbial straws that broke the camels back. It is important for you to recognize that
your body needs a break, or you may end up with severe and chronic physical and
psychological reactions.
Hypo stress
Lastly, hypo stress occurs when a person has nothing to do with his time and feels
constantly bored and unmotivated. This is due to an insufficient amount of stress; hence
some stress is inevitable and helpful to us. Companies should avoid having workers who
experience hypo stress as this will cause productivity and mindfulness to fall. If the job
scope is boring and repetitive, it would be a good idea to implement some form of job
rotation so that there is always something new to learn.
The types of stress are named as eustress and distress. Distress is the most
commonly-referred to type of stress, having negative implications, whereas eustress is a
positive form of stress, usually related to desirable events in person's life. Both can be
equally taxing on the body, and are cumulative in nature, depending on a person's way of
adapting to a change that has caused it.

Coping with Stress at Work place

With the rapid advancement of technology, the stresses faced at work have also increased.
Many people dread going to work, hence the term Monday Blues. What is the reason
for this? There is partly the fear from being retrenched in bad times, leading to greater job
insecurity on the part of those who remain. Undoubtedly, occupational stress is one of the
most commonly cited stressors faced by people all over the world.
Stress refers to the pressure and reactions to our environment which results in
psychological and physical reactions. Whilst some stress is good for motivation and

20

increasing efficiency, too much stress can result in negative impacts such as reduced
effectiveness and efficiency. More and more people are feeling isolated and disrespected
at work, and this has led to greater occupational stress. Many companies have taken to
consulting experts and professionals on ways to increase connectedness and motivation
of their employees.
Some companies organize parties and make their employees feel valued at work. These
are measures to motivate employees and help them to feel secure at their jobs, translating
into greater productivity. However, not all companies have such measures in place, and
some have not gotten it quite right. Hence, it is up to you to make sure that you can cope
with stress at your workplace, and use it to help you work better. Here are 3 simple steps
to help you with coping with stress in the workplace.
Step 1: Raising Awareness
Help yourself to identify when you are facing rising levels of stress, tipping the scales
from positive to negative. This is important, as being able to identify signs of being
stressed can help you to take steps to ensure that your overall quality of life does not
drop. If left unacknowledged, the problem will only snowball, leading to disastrous
consequences to your health and overall wellbeing.
You can identify if you are feeling stressed by checking if you have any physical or
psychological reactions, such as excessive sweating or heart palpitations, or the onset of
headaches, irritability or the need to escape. If you experience any of these reactions,
identify if you are feeling any overwhelming negative emotions, and if you are constantly
worried.
Step 2: Identify the Cause
You need to be able to analyze the situation and identify what is causing the rise in stress.
These stressors can be external and internal. External stressors refer to things beyond
your control, such as the environment or your colleagues at work. Internal stressors refer
to your own thinking and attitude. Often, we only start reacting to stress when a
combination of stressors working together exceeds our ability to cope.
21

Keep a diary or a list of events that have caused you to feel strong negative emotions, or
that are likely stressors. This will help you to identify the causes of your stress. Whilst it
is not always possible to eradicate them, we can change the way that we cope with it.
Step 3: Coping with Stress
In order to deal with the situation that is causing you stress, you need to calm your mind
and body so as to stave off the reactions and cope with it in a positive way. This can be
through different methods, such as taking time off. If a situation is triggering your stress
and you are unable to calm down, remove yourself from it. Go outside and take a walk to
calm down. Alternatively, you can try implementing relaxation techniques such as deep
breathing. If it is an internal stressor, stop your thought process until you are able to deal
with it logically.
The key to making these 3 steps work for you is to practice them. These are not
instantaneous solutions, and you need to condition your mind and practice them so that
you can implement it when you are feeling stressed.

Stress Management
Stress management is the need of the hour. However hard we try to go beyond a stress
situation, life seems to find new ways of stressing us out and plaguing us with anxiety
attacks. Moreover, be it our anxiety, mind-body exhaustion or our erring attitudes, we
tend to overlook causes of stress and the conditions triggered by those. In such unsettling
moments we often forget that stressors, if not escapable, are fairly manageable and
treatable.

Stress, either quick or constant, can induce risky body-mind disorders. Immediate
disorders such as dizzy spells, anxiety attacks, tension, sleeplessness, nervousness and
muscle cramps can all result in chronic health problems. They may also affect our

22

immune, cardiovascular and nervous systems and lead individuals to habitual addictions,
which are inter-linked with stress
Like "stress reactions", "relaxation responses" and stress management techniques
are some of the body's important built-in response systems. As a relaxation response the
body tries to get back balance in its homeostasis. Some hormones released during the
'fight or flight' situation prompt the body to replace the lost carbohydrates and fats, and
restore the energy level. The knotted nerves, tightened muscles and an exhausted mind
crave for looseness. Unfortunately, today, we don't get relaxing and soothing situations
without asking. To be relaxed we have to strive to create such situations.
Recognizing a stressor:
It is important to recognize whether you are under stress or out of it. Many times, even if
we are under the influence of a stressful condition and our body reacts to it internally as
well as externally, we fail to realize that we are reacting under stress. This also happens
when the causes of stress are there long enough for us to get habituated to them. The
body constantly tries to tell us through symptoms such as rapid palpitation, dizzy spells,
tight muscles or various body aches that something is wrong. It is important to remain
attentive to such symptoms and to learn to cope with the situations.
We cope better with stressful situation, when we encounter them voluntarily. In cases of
relocation, promotion or layoff, adventurous sports or having a baby, we tend to respond
positively under stress. But, when we are compelled into such situations against our will
or knowledge, more often than not, we wilt at the face of unknown and imagined threats.
For instance, stress may mount when one is coerced into undertaking some work against
one's will.
Laughter:
Adopting a humorous view towards life's situations can take the edge off everyday
stressors. Not being too serious or in a constant alert mode helps maintain the equanimity
of mind and promote clear thinking. Being able to laugh stress away is the smartest way
to ward off its effects.

23

A sense of humor also allows us to perceive and appreciate the incongruities of life and
provides moments of delight. The emotions we experience directly affect our immune
system. The positive emotions can create neurochemical changes that buffer the
immunosuppressive effects of stress.
During stress, the adrenal gland releases corticosteroids, which are converted to cortical
in the blood stream. These have an immunosuppressive effect. Dr. Lee Berk and fellow
researcher Dr. Stanley Tan at Loma Linda University School of Medicine have produced
carefully controlled studies showing that the experience of laughter lowers serum cortical
levels, increases the amount and activity of T lymphocytesthe natural killer cells.
Laughter also increases the number of T cells that have suppresser receptors.

What Laughter Can Do Against Stress And Its Effects?

Laughter lowers blood pressure and reduces hypertension.
It provides good cardiac conditioning especially for those who are unable to perform
physical exercise.
Reduces stress hormones (studies shows, laughter induces reduction of at least four of
neuroendocrine hormonesepinephrine, cortical, dopac, and growth hormone, associated
with stress response).
Laughter cleanses the lungs and body tissues of accumulated stale air as it empties more

24

air than it takes in. It is beneficial for patients suffering from emphysema and other
respiratory ailments.
It increases muscle flexion, relaxation and fluent blood circulation in body.
Boosts immune function by raising levels of infection-fighting T-cells, disease-fighting
proteins called Gamma-interferon and disease-destroying antibodies called B-cells.
Laughter triggers the release of endorphinsbody's natural painkillers.
Produces a general sense of well-being.

Workplace Stress
Workplace stress is the harmful physical and emotional response that occurs when there
is a poor match between job demands and the capabilities, resources, or needs of the
worker. Stress-related disorders encompass a broad array of conditions, including
psychological disorders (e.g., depression, anxiety, post-traumatic stress disorder) and
other types of emotional strain (e.g., dissatisfaction, fatigue, tension, etc.), maladaptive
behaviors (e.g., aggression, substance abuse), and cognitive impairment (e.g.,
concentration and memory problems). In turn, these conditions may lead to poor work
performance or even injury. Job stress is also associated with various biological reactions
that may lead ultimately to compromised health, such as cardiovascular disease.

25

Stress is a prevalent and costly problem in today's workplace. About one-third of workers
report high levels of stress. One-quarter of employees view their jobs as the number one
stressor in their lives. Three-quarters of employees believe the worker has more onjob
stress than a generation ago. Evidence also suggests that stress is the major cause of
turnover in organizations.

Health and Healthcare Utilization

Problems at work are more strongly associated with health complaints than are any other
life stressor-more so than even financial problems or family problems. Many studies
suggest that psychologically demanding jobs that allow employees little control over the
work process increase the risk of cardiovascular disease. On the basis of research by the
National Institute for Occupational Safety and Health and many other organizations, it is
widely believed that job stress increases the risk for development of back and upperextremity musculoskeletal disorders. High levels of stress are associated with substantial
increases in health service utilization. Workers who report experiencing stress at work
also show excessive health care utilization. In a 1998 study of 46,000 workers, health
care costs were nearly 50% greater for workers reporting high levels of stress in
comparison to low risk workers. The increment rose to nearly 150%, an increase of
more than $1,700 per person annually, for workers reporting high levels of both stress
and depression. Additionally, periods of disability due to job stress tend to be much
longer than disability periods for other occupational injuries and illnesses.
Causes of Workplace Stress
Job stress results from the interaction of the worker and the conditions of work. Views
differ on the importance of worker characteristics versus working conditions as the
primary cause of job stress. The differing viewpoints suggest different ways to prevent
stress at work. According to one school of thought, differences in individual
characteristics such as personality and coping skills are most important in predicting
whether certain job conditions will result in stress-in other words, what is stressful for

26

one person may not be a problem for someone else. This viewpoint leads to prevention
strategies that focus on workers and ways to help them cope with demanding job
conditions. Although the importance of individual differences cannot be ignored,
scientific evidence suggests that certain working conditions are stressful to most people.
Such evidence argues for a greater emphasis on working conditions as the key source of
job stress, and for job redesign as a primary prevention strategy. Personal interview
surveys of working conditions, including conditions recognized as risk factors for job
stress, were conducted in Member States of the European Union in 1990, 1995, and 2000.
Results showed a trend across these periods suggestive of increasing work intensity. In
1990, the percentage of workers reporting that they worked at high speeds at least onefourth of their working time was 48%, increasing to 54% in 1995 and to 56% in 2000.
Similarly, 50% of workers reported they work against tight deadlines at least one-fourth
of their working time in 1990, increasing to 56% in 1995 and 60 % in 2000. However, no
change was noted in the period 19952000 (data not collected in 1990) in the percentage
of workers reporting sufficient time to complete tasks. A substantial percentage of
Americans work very long hours. By one estimate, more than 26% of men and more than
11% of women worked 50 hours per week or more in 2000. These figures represent a
considerable increase over the previous three decades, especially for women. According
to the Department of Labor, there has been an upward trend in hours worked among
employed women, an increase in extended work weeks (>40 hours) by men, and a
considerable increase in combined working hours among working couples, particularly
couples with young children.
Signs of Workplace Stress
Mood and sleep disturbances, upset stomach and headache, and disturbed relationships
with family; friends and girlfriends or boyfriends are examples of stress-related problems.
The effects of job stress on chronic diseases are more difficult to see because chronic
diseases take a long time to develop and can be influenced by many factors other than
stress. Nonetheless, evidence is rapidly accumulating to suggest that stress plays an
important role in several types of chronic health problems-especially cardiovascular
disease, musculoskeletal disorders, and psychological disorders.

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Prevention
A combination of organizational change and stress management is often the most useful
approach for preventing stress at work.
How to Change the Organization to Prevent Job Stress

Ensure that the workload is in line with workers' capabilities and resources.

Design jobs to provide meaning, stimulation, and opportunities for workers to use
their skills.

Clearly define workers' roles and responsibilities.

Give workers opportunities to participate in decisions and actions affecting their

jobs.

Improve communications-reduce uncertainty about career development and future

employment prospects.

Provide opportunities for social interaction among workers.

Establish work schedules that are compatible with demands and responsibilities
outside the job.

Discrimination inside the workplace. (e.g. nationality and language )

St. Paul Fire and Marine Insurance Company conducted several studies on the effects of
stress prevention programs in hospital settings. Program activities included (1) employee
and management education on job stress, (2) changes in hospital policies and procedures
to reduce organizational sources of stress, and (3) establishment of employee assistance
programs. In one study, the frequency of medication errors declined by 50% after
prevention activities was implemented in a 700-bed hospital. In a second study, there was
a 70% reduction in malpractice claims in 22 hospitals that implemented stress prevention

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activities. In contrast, there was no reduction in claims in a matched group of 22 hospitals

that did not implement stress prevention activities.

Reduce your stress

1. Job analysis: - We have all experienced that appalling sense of having far too much
work to do and too little time to do it in. We can choose to ignore this, and work
unreasonably long hours to stay on top of our workload. The risks here are that we
become exhausted, that we have so much to do that we do a poor quality job and that we
neglect other areas of our life. Each of these can lead to intense stress.
The alternative is to work more intelligently, by focusing on the things that are important
for job success and reducing the time we spend on low priority tasks. Job Analysis is the
first step in doing this.

The first of the action-oriented skills that we look at is Job Analysis. Job Analysis is a key
technique for managing job overload an important source of stress.
To do an excellent job, you need to fully understand what is expected of you. While this
may seem obvious, in the hurly-burly of a new, fast-moving, high-pressure role, it is
oftentimes something that is easy to overlook.
By understanding the priorities in your job, and what constitutes success within it, you
can focus on these activities and minimize work on other tasks as much as possible. This
helps you get the greatest return from the work you do, and keep your workload under
control.
Job Analysis is a useful technique for getting a firm grip on what really is important in
your job so that you are able to perform excellently. It helps you to cut through clutter
and distraction to get to the heart of what you need to do.
2. Rational & positive thinking: -

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You are thinking negatively when you fear the future, put yourself down, criticize
yourself for errors, doubt your abilities, or expect failure. Negative thinking damages
confidence, harms performance and paralyzes mental skills.
Unfortunately, negative thoughts tend to flit into our consciousness, do their damage and
flit back out again, with their significance having barely been noticed. Since we barely
realize that they were there, we do not challenge them properly, which means that they
can be completely incorrect and wrong.
Thought Awareness is the process by which you observe your thoughts and become
aware of what is going through your head.
One approach to it is to observe your "stream of consciousness" as you think about the
thing you're trying to achieve which is stressful. Do not suppress any thoughts. Instead,
just let them run their course while you watch them, and write them down on our free
worksheet as they occur. Then let them go.
Another more general approach to Thought Awareness comes with logging stress in your
Stress Diary. When you analyze your diary at the end of the period, you should be able to
see the most common and the most damaging thoughts. Tackle these as a priority using
the techniques below.
Here are some typical negative thoughts you might experience when preparing to give a
major presentation:

Fear about the quality of your performance or of problems that may interfere with
it;

Worry about how the audience (especially important people in it like your boss) or
the press may react to you;

Dwelling on the negative consequences of a poor performance; or

Self-criticism over a less-than-perfect rehearsal.

Thought awareness is the first step in the process of managing negative thoughts, as you
cannot manage thoughts that you are unaware of.

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Rational Thinking
The next step in dealing with negative thinking is to challenge the negative thoughts that
you identified using the Thought Awareness technique. Look at every thought you wrote
down and challenge it rationally. Ask yourself whether the thought is reasonable. What
evidence is there for and against the thought? Would your colleagues and mentors agree
or disagree with it?
Looking at the examples, the following challenges could be made to the negative
thoughts we identified earlier:

Feelings of inadequacy: Have you trained yourself as well as you reasonably

should have? Do you have the experience and resources you need to make the
presentation? Have you planned, prepared and rehearsed enough? If you have
done all of these, you've done as much as you can to give a good performance.

Worries about performance during rehearsal: If some of your practice was less
than perfect, then remind yourself that the purpose of the practice is to identify
areas for improvement, so that these can be sorted out before the performance.

Problems with issues outside your control: Have you identified the risks of
these things happening, and have you taken steps to reduce the likelihood of them
happening or their impact if they do? What will you do if they occur? And what
do you need others to do for you?

Worry about other people's reactions: If you have prepared well, and you do
the best you can, then you should be satisfied. If you perform as well as you
reasonably can, then fair people are likely to respond well. If people are not fair,
the best thing to do is ignore their comments and rise above them.

Don't make the mistake of generalizing a single incident. OK, you made a mistake at
work, but that doesn't mean you're bad at your job.

Positive Thinking & Opportunity Seeking

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By now, you should already be feeling more positive. The final step is to prepare rational,
positive thoughts and affirmations to counter any remaining negativity. It can also be
useful to look at the situation and see if there are any useful opportunities that are offered
by it.
By basing your affirmations on the clear, rational assessments of facts that you made
using Rational Thinking, you can use them to undo the damage that negative thinking
may have done to your self-confidence.

Problems during practice: "I have learned from my rehearsals. This has put me
in a position where I can deliver a great performance. I am going to perform well
and enjoy the event."

Worries about performance: "I have prepared well and rehearsed thoroughly. I
am well positioned to give an excellent performance."

Problems issues outside your control: "I have thought through everything that
might reasonably happen and have planned how I can handle all likely
contingencies. I am very well placed to react flexibly to events."

Worry about other people's reaction: "Fair people will react well to a good
performance. I will rise above any unfair criticism in a mature and professional
way."

If appropriate, write these affirmations down on your worksheet so that you can use them
when you need them.
As well as allowing you to structure useful affirmations, part of Positive Thinking is to
look at opportunities that the situation might offer to you. In the examples above,
successfully overcoming the situations causing the original negative thinking will open
up opportunities. You will acquire new skills, you will be seen as someone who can
handle difficult challenges, and you may open up new career opportunities.
Make sure that identifying these opportunities and focusing on them is part of your
positive thinking.

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Reducing and Managing Stress

The good news is that all three types of stress can be reduced and managed either
through lifestyle changes for acute stress sufferers to behavioral treatment and stress
management for episodic and chronic stress sufferers.

Here are some tips on reducing and managing of stress:

Make Small Adjustments To Your Lifestyle: If you are not sleeping enough, try
to push for 7 to 8 hours of sleep more regularly. Go for a 20 minute walk every day
to increase your endorphins. Choose more healthy foods during meal time and
minimize/eliminate caffeine. Schedule mandatory relaxation time, like watching a
movie.
Changes to Your Behavior: Ask for help from friends or colleagues to lighten
your load. Learn to be more assertive or practice time-management. Include more
humor in your day through media or socializing. Create predictability in your home
and work life.
Control Your Thoughts: Challenge your negative thoughts and look for the
good in other people and situations. Lower your self-expectations and be kind to
yourself.
Seek Outside Help: Talk with a trusted friend or counselor. Find a support
group and air your concerns.
Manage your time

Identify your best time of day (you may be a morning person or an

evening person) and do the important tasks that need the most energy
and concentration at that time.

Make a list of things you have to do. Arrange them in order of

importance, and try to do the most urgent ones first.

Stress Management Strategies

1. Learn how to say NO! know your limits and do not compromise them. Taking on
more
than you can handle is not a good choice. It is ok if you dont do every single activity that
your club, fraternity, sorority or your friends are doing.
2. Attitude it is human nature to want to freak out. Your mind is a powerful tool; use it
inyour favor. Thinking rationally can take you a long way.

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3. Laugh Do something that you enjoy, take on a hobby, hang out with friends, and
learn to balance your life. If you are feeling upset, express your feelings. Dont keep
themto yourself because that will only add to your stress.
4. Avoid alcohol and cigarettes this is just a quick fix. Once the chemical leave your
body, you are back to feeling stressed and you are probably worse off than when you
started.
5. Healthy eating get the proper nutrition. Eat at least one hot-home cooked meal a
day.

6. Exercise physical activities can help you in not only burning off calories, but burning
off stress. Exercise helps release tension. Exercise for 30 minutes a day for at least 3
times per week. Academic Skills
7. Relaxing your mind and body take deep breaths. Visualize success. Set some alone
time where you do something you enjoy. Practice mindfulness, focusing your
attention on the present moment.
8. Sleep at least 7 hours of sleep are needed in order for your brain and body to function
at optimum level. Avoid taking naps for more than 1 hour.
9. Healthy relationships talk and hang out with friends. Find some you relate to and
with whom you can share your problems with.
10. Time management get a planner, create a schedule, or even a to-do list. Map out
what your quarter will look like. Once you have done that, do a schedule for each week.
Then create a schedule for each day. Be specific. Mark down your class meeting times,
study time for a specific subject, mealtimes, fun activities, and sleep.
11. Organization learn how to organize your notes, keep track of your assignments and
note important due dates or date of exams. Establish your priorities for the day.
12. Budget create a budget for your monthly expenses. Distribute your money
according to the bills you need to pay for the quarter (i.e. rent, tuition, groceries, personal
items, house bills, gasoline, etc.). Determine about how much money you will be able to
spend for fun.
13. Spirituality spiritually is regarded as finding meaning in your life, the ability to
connect with others.
14. Determine your learning style find out whether you are a visual, auditory or
kinesthetic learner.

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15. Slow Down take a deep breath and know your limits. Take your time so that you
can ensure a well done job.
16. Find a support system whether its your mom, sister, brother, friend or counselor,
find someone you feel comfortable sharing your feelings with. Sometimes all we need is
to vent off the frustration.
17. Make changes in your surroundings if you find it difficult to study in your dorm
try moving to a place where there is no loud music, and brighter lights.
18. Delegate responsibilities when school or work becomes overwhelming, dividing
up the work or responsibilities helps alleviate pressure and stress.
HELP! Im stressed out!
Cal Polys Counseling Services offers counseling to individuals, couples, and groups.
Counseling Services offers help and guidance in stress management and many

Research Methodology
Research Objective: Stress is a dynamic condition in witch an individual is confronted with an
opportunity, demand or resource related to what the individual desires and for which the
outcome is perceived to be both uncertain and important. This is a complicated definition.
Stress is not necessarily bad in and of itself. Although stress is typically
discussed in a negative context, it also has a positive value. Its an opportunity when it
offers potential gain. Consider for example, the superior performance that an athlete or
stage performer gives in clutch situations. Such individuals often use stress positively
to rise to the occasion and perform at or near their maximum. Similarly, many

35

professionals see the pressures of heavy workloads and deadlines as positive challenges
that enhance the quality of their work and the satisfaction the get from their job.
But it is different in the case of bank employees. The bank employees are the
people who also have to achieve the certain target and so for the non achievement of
target the employees remain stressed and tensed. The employees who have the simple
table work also have to face the problem of stress. Due to recession the banking sector is
also facing the problem of employee cut-offs and so the work load of the existing
employees increases and the feel stressed.
The types of stress are named as eustress and distress. Distress is the most
commonly-referred to type of stress, having negative implications, whereas eustress is a
positive form of stress, usually related to desirable events in person's life. Both can be
equally taxing on the body, and are cumulative in nature, depending on a person's way of
adapting to a change that has caused it. Stress management is the need of the hour.
However hard we try to go beyond a stress situation, life seems to find new ways of
stressing us out and plaguing us with anxiety attacks. Moreover, be it our anxiety, mindbody exhaustion or our erring attitudes, we tend to overlook causes of stress and the
conditions triggered by those. In such unsettling moments we often forget that stressors,
if not escapable, are fairly manageable and treatable.
Stress, either quick or constant, can induce risky body-mind disorders.
Immediate disorders such as dizzy spells, anxiety attacks, tension, sleeplessness,
nervousness and muscle cramps can all result in chronic health problems. They may also
affect our immune, cardiovascular and nervous systems and lead individuals to habitual
addictions, which are inter-linked with stress.
Like "stress reactions", "relaxation responses" and stress management techniques are
some of the body's important built-in response systems. As a relaxation response the body
tries to get back balance in its homeostasis. Some hormones released during the 'fight or
flight' situation prompt the body to replace the lost carbohydrates and fats, and restore the

36

energy level. The knotted nerves, tightened muscles and an exhausted mind crave for
looseness. Unfortunately, today, we don't get relaxing and soothing situations without
asking. To be relaxed we have to strive to create such situations.
This research is to carry out the study that how much stressed the employees of
the banks are and how do their stress affect their work life, social life, output etc. so a
sample of 14 to 15 employees are selected from all the three banks for the research of
stress among them.

BIBILIOGRAPHY

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