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