SEMINAR REPORT

On
GROWTH AND PROSPECT OF
START UP IN INDIA

Submitted To:
Mrs. Shashi Aggarwal

Submitted By:
Rajdeep Kaur
MBA(ic) 5th year
Roll NO 630{HR}

UNIVERSITY SCHOOL OF BUSINESS STUDIES

Talwandi sabo

INTRODUCTION OF WORK STRESS

Stress is a normal physical response to events that make you feel threatened or upset your
balance in some way. When you sense danger whether its real or imagined the bodys
44defence kick into high gear in a rapid, automatic process known as the fight or fight reaction
, or the stress response.
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.
Stress is a part of day-to-day living. It is a common human phenomenon and part of life as a
college student. As college students you may experience stress meeting academic demands,
adjusting to a new living environment, or developing friendships. The stress you experience is
not necessarily harmful. Mild forms of stress can act as a motivator and energies. However, if
your stress level is too high, medical and social problems can result. For example, speaking in
public can be stressful for some people, and not for others.
St44ress is not itself an illness but it can cause serious illness if not tackled. It is important to
recognize the symptoms of stress early.
This will help you figure out ways of coping and save you from adopting unhealthy coping
methods, such as drinking or smoking.
Spotting the early signs of stress will also help prevent it worsening and potentially causing
serious complications, such as high blood pressure, anxiety and depression. Read more about the
health complications of stress.
While there is little you can do to prevent stress, there are many things can do to manage stress
more effectively, such as learning how to relax, taking regular exercise and adopting good time
management techniques.

Stress is your body,s way of responding to any kind of demand. It can be caused by both good
and bad experiences. When people feel stressed by something going on around them, their bodies
react by releasing chemicals into the blood. These chemicals give people more energy and
strength, which can be a good thing if their stress is caused by physical danger. But this can also
be a bad thing, if their stress is in response to something emotional and there is no outlet for this
extra energy and strength. This class will discuss different causes of stress, how stress affects
you, the difference between good or positive stress and bad or negative stress, and some
common facts about how stress affects people today.
Stress has been called the invisible. It is a disease that may affect you, your organization, and
any of the people in it, so you cannot afford to ignore it.

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.

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. In general, stress is expressed as

Where
Is the average stress, also called engineering or nominal stress, and
Is the force acting over the area .

Chronic Stress
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:
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, short-term 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 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 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.
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.

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 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 commonlyreferred 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 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.
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 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.
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 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. Stressrelated 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.
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 on-the-job 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 upper-extremity 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 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 one-fourth 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.
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 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: 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.

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.

When you challenge negative thoughts rationally, you should be able to see quickly whether the
thoughts are wrong or whether they have some substance to them. Where there is some
substance, take appropriate action. However, make sure that your negative thoughts are
genuinely important to achieving your goals, and don't just reflect a lack of experience, which
everyone has to go through at some stage.
Positive Thinking & Opportunity Seeking
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.
Continuing the examples above, positive affirmations might be:

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.

Introduction of campus
Punjabi university is a higher education institute located in Patiala, Punjab. Punjabi university
teaches and researchers in science, engineering and technology, humanities, social sciences,
performing arts and sports.
It was established on the 30, April 1962 and is only the second university in the world to be
named after a language, after Hebrew university of Israel.
The university campus is spread over an area of 316 acres. The university has five regional
centers: the guru kashi Regional centre at bathinda, guru kasha campus at talwandi sabo.punjabi

university maintains six neighborhood campuses at rampura phul, jhunir,sardulgarh, ralla and
dehla seehan.
Punjabi university Guru kashi campus, talwandi sabo.
Guru kashi college: Guru kashi college was founded by the sikh divine, sant Fateh singh in
1964, to fulfill the blessings of our 10th guru. After the compaign against Mughal tyranny, guru
gobind singh stayed here for several months and established a school of learning in sikh thelogy
and blessed it as Guru ki Kashi.
Courses in Guru Kashi college:
Course(s) in degree ,Arts, computer applications stream(s).
BA,BCA,PGDCA, PGDCMN
Guru kashi campus of the Punjabi university was set up in 1988 for transforming the education
scene in the heart of the malwa region of Punjab. At this campus, the university school of
business studies has been created to fill a vital gap in management education. The YCOE
institute is totally based on the new and unique idea where the students from rural areas are being
provided free education through the scholarships. it is being developed as a centre of excellence
in high technology and engineering education.

University school of business studies:

USBS is one of the oldest institutions in Punjab and has constantly produced excellent results
since it coming into existence. More important is the teaching methodology adopted by the
faculty members which is enriched with both theory and real life business situation.
Courses in USBS:
MBA FIVE YEAR INTEGRATED COURSE
MBA 2 YEAR
M.COM

The ongoing batch of young MBAs is ready with all kinds of skills to face the challenge of ever
demanding needs of make their own through hard work, sincerity and commitments towards the
success of the organization.
Yadawindra College of engineering:
Yadawindra College of engineering established in year2004. YCOE is an outcome of a bold and
a noble step taken by Punjabi university, Patiala for providing technical education especially in
the field of engineering and technology to the real and deserving people living in the rural areas.
The college offers courses in the field of engineering and computer/IT.
Courses offered:
Master of computer applications.
Master of Technology (computer engineering)
Master of technology (electronics& communication engineering)
Master of technology (mechanical engineering)

REVIEW OF LITERATURE
Hong ji (2011)
In this paper , authors investigated the mental stresses of college students and argued that there
were for sources of stresses, namely employment situations, study conditions, personal factors,
and economics conditions. It shows a significant positive correlation between study conditions
and mental stresses. Although there was a positive correlation between economic conditions,
personal factors and mental stresses respectivaly, the differences are very prominent for
individuals. The mental stress system was extremely complicated. To study the relationship of

mental stress sources and mental stress of college students systematically and find effective ways
for reducing stresses can not only help to prevent and correct the mental disorders of college
students, but also turn to be a useful complement for theories of stresses.

Revati c. Deshpand (2012)

This research focused on practices adopted by organizations to prevent, minimize and to
overcome the stress. The study aimed at understandings of yoga, meditation and soothing humor
by different organizations as an antidote to workplace stress, the stress response was a complex
emotion that produces physiological changes to prepare us for fight to fight to defend ourselves
from the threat or flee from it. The stressors and its consequences are to be understood at
individual organizational level. Stress in the workplace has emerged as a major issue for business
and has reached alarming proportions. This result of the research was a generalized benefit of all
the types of yoga, meditation and soothing humor techniques on workplace stress. And this
generalization includes the further scope of research. There were many other yogic techniques,
meditation techniques and humor techniques of stress management where even on any one
techniques the research can be done.

Dr.R.G phadatare, Mr.pisalsucheta(2013)

Researchers suggested that organization have to allow their employees to participate in decision
making concerning functional changes which can reduce job stress of the employees. It was
observed that majority of the co-operative bank employees are under medium stress level.
Present study showed positive relationship between stress and psychological effects like anger,
unease, nervousness, low confidence, wrong decision making and inability to concentrate.
present study will help co-operative banks to reduce stress related problems of their employees.

Dr. Ipseetasatpathy, Dr.B Chandra Mohan Patnaik(2014)

Stress had been associated with every human life and is thereto stay for all times to come. Right
from birth every individual is undoubtedly exposed to various stressful situations. However,
stress was not always bad. Some stress was always necessary to motivated and stimulate us.
Hence, stress of certain level is very beneficial. Stress is a fact of every human life and mostly
experienced by the IT professional. It had become a great matter of concern for the employees of
organizations the individuals working in the information technology field face more stress
because they had to update their knowledge continuously. In the past paper an attempts made by
the authors to understand the research gap in the stress management in IT sector employees.

Thus , it was necessary that the management of IT organizations to take remedial measure to
overcame the negative effect of stress on their employees.
The aim of this chapter was to review the literature on vocational rehabilitation and work
resumption as it applies to workers who experience
Stress related illnesses in the workplace. To main focus was on identifying literature which
related to workplace responses to absenteeism due to stress related disorders. There Is increasing
evidence which suggested that today more than ever before; employees are working in a
atmosphere of anxiety and stress. There was very little literature available dealing specifically
with the issue of re-integration into the workplace of people with stress related illness or mental
health problems. Most of the available literature relating to RTW came from the area of physical
illness or injury. While the body of literature provided a wealth of information on issues relating
to RTW, given the diverse nature of this area there are no definitive studies in the area.
Geeta kumari & K.M. Pandey (2011) In this analysis has been done on stress management.
In this study almost all the respondents are satisfied with the physical and psychological
working condition of the organization and only fewer respondents are dissatisfied with the
psychological working condition of the organization. The opinion about the training programs
conducted by the organization is almost better.
Fienmann (2008) - Stress as a psychological response state of negative effect characterized
persistent and a high level of experienced or tension. Recently research into the interaction
between the mind and body shows that we may placed our body on alert quite unconsciously,
because of our psychological and emotional attitudes to stress. Anticipating emotions like
impatience,tension and anger can produce the same nerve impulses and chemical reaction as
being faced with a concrete challenge
Harish Shukla (2013) Stress is unavailable on the part of the employees as the systems,
procedures, techniques are getting complicated with the use of technology. This will lead to
arising of stress among employs. An attempt has been made through this research paper to know
the reasons of stress among the bank employs. Majority of the employs try to find solution to
relieve them from stress.

UMA DEVI .T(2011) Stress has became significant due to dynamic social factor and changing
needs of lifestyle. Even through stress skills brain cells, not all stresses are destructive in nature.
Stress which gave raise to may diseases, increase divorce rates and other harassments. The work
stress is found in all professions, it was concluded that stress management programs, physical
activity planned in job design, lifestyle modification programs, culture and spiritual programs.
DSouza (2009) The work stress is found in are professions that very affected are the IT
professionals which are highly target driven, highly pressured on results and both physically or
mentally to the maximum on their roles and loads. It became the vital role of management to take
care of the employees health rather providing only the monetary benefits, which is not so in
practice of the fullest.
DeshMukh NH(2009)- Stress & life satisfaction among working & non-working women from
similar levels of the society resulted that there was no significant difference in physical and
family stress among working and non-working women. Role stress was higher among working
than non-working women.
Vijay.v.Raghvan (2010) The effect of flexible work schedule, employees support and training
and tele community and potential coping resources to relive stress. Perceived workload, role
ambiguity, work facilitation, and decision latitude are potential stressors of IT professionals.
Improving work facilitation reduce work related stress and allowing employees to have flexible
work schedules ease their perceptions of workload.
Murli Raj (2009) Depression is usually related to work and stress these people undergo because
of the pressure to perform better, compete with other colleagues and meet tight deadlines. Peers
are not very sportive as they also compete in the same field. More ever in security about job may
lead tofillings of expressions.
Kamla Balu (2002) wide range of stress reducing programs for employees rather than
invension to change the nature of work which would bring a more effective solution for the

problem. Employee assistance programs such as counseling and support services for employees
have shown & promising approach of dealing with stress.
Elikin and Rosch (1990) In this study summarized a wide range of other strategies which are
directed towards increasing worker autonomy , participation and control. These strategies include
redesigning task , redesining the physical work environment, role definition and classification.
Providing feedback and social support for employees and more equitable reward system.
Stevenvenson Anne, Harper Sarah (2004) This paper investigated the trended by seek to
replicate an earlier study by one of the authors almost a decade after the original serve(Harper,
1994). The original study coincided with number of changed in the organization, not least of
which was that the institution had obtained university status in 1992. Stress was widely accepted
to had two opposite effects on individuals positive and negative.
Nadia Clarkian The aim of this chapter was ti interview literature to occasional rehabilitation
sand work resumption as it applies to workers who experience stress elated illnesses in the
workplace. The main focus was on identifying literature which related to workplace responses to
absenteeism due to stress related disowner there is increasing abidance which suggested that
today more than ever before ; employees are working in an atmosphere anxiety an stress.

SCOPE OF THE STUDY

The present world is fast changing and there are lots of pressures and demands at work.
These pressures at work lead to physical disorders. Stress refers to individuals reaction to a
disturbing factor in the environment. Hence this study would help the organization to know the
factors of stress and to reduce the stress in employees. Since it is a well known fact that healthy
employee is a productive employee.

RESEARCH METHODOLOGY
1. Research design: A research design is the arrangement of conditions for
collection and analysis of data in a manner that aims to combine relevance to the
research purpose with economy in procedure.
2. Sampling design: Sampling design refers to the technique or procedure the
researcher would adopt in selecting items from the sample.
3. Sampling size: 50 employees will be selected after considering time and cost.
4. Sampling method: Convenience method of sampling is used to collect the data
from the respondents.

5. Data collection: The data is collected from both primary and secondary sources.
Primary data is collected through interview schedule and the secondary data is
collected from books, magazines, and websites etc.

OBJECTIVE OF STUDY:
The purpose of my study is to understand level of stress among university employees so that we
can find out ways to reduce stress and to improve efficiency.

To measure work stress level among university employees.

To identify the factors causing stress among the employees.

To give suggestion to reduce stress level.

REFERENCES
1.

Business line, The stress is beginning to show, Financial Express published by

Hindu,

Trivandrum, 1989.
2.

Brief A.P. and Atieth J.M., Studying Job Stress: Are we making mountains out

of mole

Hills? Journal of occupational behavior, 1987.

3.

Jamal M., Job Stress-Prone Type A behavior and personal and organizational
consequences, Canadian Journal of Administrative.

4.

Dr.Satish Chandra Pandy, Indian ways of winning Stress, The Journal of

Management and Strategy, 1997.

Indian