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