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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.
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 . 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.
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 .
Since then.1. while that of failure. During this time. and ideas have moved on. The stress of exhilarating. 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 . Definition: Hans Selye was one of the founding fathers of stress research. humiliation or infection is detrimental. A definition should therefore be obvious…except that it is not. with a range of harmful biochemical and long-term effects. creative successful work is beneficial. Some of the theories behind it are now settled and accepted. there seems to have been something approaching open warfare between competing theories and definitions: Views have been passionately held and aggressively defended. a great deal of further research has been conducted. as it is something we have all experienced. These effects have rarely been observed in positive situations. Stress is now viewed as a "bad thing". CONCEPT OF STRESS (1) INTRODUCTION TO STRESS A lot of research has been conducted into stress over the last hundred years.” Selye believed that the biochemical effects of stress would be experienced irrespective of whether the situation was positive or negative. others are still being researched and debated. What complicates this is that intuitively we all feel that we know what stress is. His view in 1956 was that “stress is not necessarily something bad – it all depends on how you take it.
it's what we feel when we think we've lost control of events.perceives that “demands exceed the personal and social resources the individual is able to mobilize. stress caused by employment 7 . persistent stress which can lead to illness and mental disorder o o Eustress.” In short. some types include: o Chronic stress. the average amount of force exerted per unit area. Compressive stress. This is the main definition used by this section of Mind Tools. Yield stress. Biological Stress (biological). although we also recognize that there is an intertwined instinctive stress response to unexpected events. The types of stress are as follows Mechanical Stress (physics). physiological or psychological stress. positive stress that can lead to improved long-term functioning Workplace stress. The stress response inside us is therefore part instinct and part to do with the way we think. the stress at which a material begins to deform plastically. the stress applied to materials resulting in their compaction.
as a reaction to external applied forces and body forces. In general. stress is expressed as Where Is the average stress. It was introduced into the theory of elasticity by Cauchy around 1822. the average amount of force exerted per unit area.Stress (physics). and Is the force acting over the area . Stress is a concept that is based on the concept of continuum. Chronic Stress Chronic stress is stress that lasts a long time or occurs frequently. It is a measure of the intensity of the total internal forces acting within a body across imaginary internal surfaces. Stress is a measure of the average amount of force exerted per unit area. Symptoms of chronic stress can be: upset stomach headache backache insomnia anxiety depression anger 8 . Chronic stress is potentially damaging. also called engineering or nominal stress.
the authors found that stress plays a role in triggering or worsening depression and cardiovascular disease and in speeding the progression of HIV/AIDS. According to the properties of the material. 9 . then this material is under compression. There are a variety of methods to control chronic stress. etc). and a whole host of other negative medical conditions caused by a magnesium deficiency.In the most severe cases it can lead to panic attacks or a panic disorder. Usually. In a review of the scientific literature on the relationship between stress and disease. relaxation techniques. It has been discovered that there is a huge upsurge in the number of people who suffer from this condition. and relaxing hobbies. Chronic stress can also lead to a magnesium deficiency. Ensuring a healthy diet containing magnesium may help control or eliminate stress. failure will occur as yield for materials with ductile behavior (most metals. some soils and plastics) or as rupture for brittle behavior (geometries. compressive stress applied to bars. adequate rest. healthy diet. glass. including exercise. A very large number of these new cases suffer from insomnia. Compressive stress: Compressive stress is the stress applied to materials resulting in their compaction (decrease of volume). columns. leads to shortening. cast iron. etc. stress management. Loading a structural element or a specimen will increase the compressive stress until the reach of compressive strength. When a material is subjected to compressive stress. in those individuals with lower levels of magnesium or those who have a magnesium deficiency. which can be a factor in continued chronic stress.
an increase of compressive force F leads to structural failure due to buckling at lower stress than the compressive strength.such as columns or truss bars -. usually with negative values to indicate the compaction. Compressive stress has stress units (force per unit area). slender structural elements -. However in geotechnical engineering. compressive stress is represented with positive values. 10 .In long.
"stress" refers to the reaction of the organism. 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. Eustress. The term "stress" was first used by the endocrinologist Hans Selye in the 1930s to identify physiological responses in laboratory animals. In Selye's terminology. Stress in certain circumstances may be experienced positively. It includes a state of alarm and adrenaline production. It refers to the inability of a human or animal body to respond. such as headaches and accelerated heart rate. as a catch-all for any perceived difficulties in life. and "stressor" to the perceived threat. The term is commonly used by laypersons in a metaphorical rather than literal or biological sense. muscular tension. 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. 11 . inability to concentrate and a variety of physical reactions. short-term resistance as a coping mechanism. It also became a euphemism. In popular usage almost any event or situation between these extremes could be described as stressful. He later broadened and popularized the concept to include the perceptions and responses of humans trying to adapt to the challenges of everyday life. Common stress symptoms include irritability. for example.(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. and exhaustion. whether actual or imagined.
positive stress. There is both positive and negative stress. for example. How do you identify if you are suffering from excessive stress? Psychological symptoms commonly experienced include insomnia. can push us to make the most of our time and produce greater efficiency. Modern day stresses can take the form of monetary needs. Not all stress is bad. irritability and in extreme cases. and not on eradicating the presence of stress in our lives. headaches.(3) what is Stress? Stress refers to the strain from the conflict between our external environment and us. negative stress can result in mental and physical strain. In our fast paced world. Hence. it is impossible to live without stress. as stress management refers to using stress to our advantage. depending on each individual’s unique perception of the tension between the two forces. heart palpitations. It is also your first step towards developing techniques to managing your stress levels. Competition at work and an increased workload can also cause greater levels of stress. The individual will experience symptoms such as tensions. It is important to keep this in mind. The presence of a deadline. For example. Physical 12 . as well as how to identify if you are performing at your optimal stress level (OSL) or if you are experiencing negative stress. leading to emotional and physical pressure. also known as eustress. or perhaps seek professional help. it is important to manage stress levels so that it does not have an adverse impact on your health and relationships. whilst some stress may be seen as a motivating force. headaches and an inability to focus. can help an individual to function at optimal effectiveness and efficiency. Hence. Part of managing your stress levels include learning about how stress can affect you emotionally and physically. it is evident that some form of positive stress can add more color and vibrancy to our lives. whether you are a student or a working adult. On the other hand. or emotional frictions. This knowledge will help you to identify when you need to take a break.
hyper stress and hypo stress. Common lifestyle stressors include performance. and bereavement stressors. There are 4 main categories of stress. such as an economic downturn. Negative stress can cause many physical and psychological problems. This will help us to learn to cope with negative stress. In order to do so. namely eustress. In our everyday lives. bereavement stressors occur when there is a sense of loss such as the death of a loved one. there are various stressors. Lastly. or a prized possession. or from an accident. Performance stressors are triggered when an individual is placed in a situation where he feels a need to excel. and that which causes stress is also known as a stressor. and harness the power of positive stress to help us achieve more. we must learn to tell when we have crossed the line from positive to negative stress. stress is everywhere and definitely unavoidable.symptoms take the form of heart palpitations. Here’s how we differentiate between them. 13 . Thus. threat. What causes stress? There are many different causes of stress. lunch with the boss. hence our emphasis should be on differentiating between what is good stress. excessive sweating and stomachaches. distress. or giving a speech. and even more varied methods and techniques of dealing with stress and turning it to our advantages. Threat stressors are usually when the current situation poses a dangerous threat. to name a few. This could be during performance appraisals. Good stress v/s Bad stress: Stress has often been misunderstood to be negative. and what is bad. with few people acknowledging the importance and usefulness of positive stress. whilst positive stress can be very helpful for us. breathlessness.
Trigger events for distress can be a change in job scope or routine that the person is unable to handle or cope with. but does not last for long. This occurs when the mind and body is unable to cope with changes. They can be categorized into acute stress and chronic stress. Distress We are familiar with this word. Athletes before a competition or perhaps a manager before a major presentation would do well with eustress.Eustress: this is a positive form of stress. Eustress is a natural physical reaction by your body which increases blood flow to your muscles. you are likely to have sudden emotional breakdowns over insignificant issues. Examples include highly stressful jobs. allowing them to derive the inspiration and strength that is needed. and know that it is a negative form of stress. hypo stress occurs when a person has nothing to do with his time and feels 14 . which require longer working hours than the individual can handle. If you suspect that you are suffering from hyper stress. On the other hand. resulting in a higher heart rate. the proverbial straws that broke the camel’s back. It is important for you to recognize that your body needs a break. Acute stress is intense. or you may end up with severe and chronic physical and psychological reactions. Hyper stress This is another form of negative stress that occurs when the individual is unable to cope with the workload. chronic stress persists over a long period of time. Hypo stress Lastly. and usually occurs when there are deviations from the norm. which prepares your mind and body for the imminent challenges that it has perceived.
whereas eustress is a positive form of stress. 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. This is due to an insufficient amount of stress.constantly bored and unmotivated. 15 . 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. Distress is the most commonly-referred to type of stress. If the job scope is boring and repetitive. Companies should avoid having workers who experience hypo stress as this will cause productivity and mindfulness to fall. hence some stress is inevitable and helpful to us. Both can be equally taxing on the body. usually related to desirable events in person's life. and are cumulative in nature.
Step 1: Raising Awareness Help yourself to identify when you are facing rising levels of stress. the problem will only snowball. 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. it is up to you to make sure that you can cope with stress at your workplace. Some companies organize parties and make their employees feel valued at work. Many companies have taken to consulting experts and professionals on ways to increase connectedness and motivation of their employees. Hence. leading to disastrous consequences to your health and overall wellbeing.(4) Coping with Stress at Work place With the rapid advancement of technology. Many people dread going to work. not all companies have such measures in place. More and more people are feeling isolated and disrespected at work. 16 . tipping the scales from positive to negative. These are measures to motivate employees and help them to feel secure at their jobs. This is important. too much stress can result in negative impacts such as reduced effectiveness and efficiency. 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. the stresses faced at work have also increased. and some have not gotten it quite right. However. occupational stress is one of the most commonly cited stressors faced by people all over the world. translating into greater productivity. leading to greater job insecurity on the part of those who remain. Undoubtedly. hence the term “Monday Blues”. 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. If left unacknowledged. and this has led to greater occupational stress. Here are 3 simple steps to help you with coping with stress in the workplace.
and you need to condition your mind and practice them so that you can implement it when you are feeling stressed. we only start reacting to stress when a combination of stressors working together exceeds our ability to cope. This can be through different methods. If a situation is triggering your stress and you are unable to calm down. If you experience any of these reactions. or the onset of headaches. These are not instantaneous solutions. Alternatively. identify if you are feeling any overwhelming negative emotions. Keep a diary or a list of events that have caused you to feel strong negative emotions. irritability or the need to escape. This will help you to identify the causes of your stress. such as excessive sweating or heart palpitations. you need to calm your mind and body so as to stave off the reactions and cope with it in a positive way. These stressors can be external and internal. Go outside and take a walk to calm down. you can try implementing relaxation techniques such as deep breathing. If it is an internal stressor. Internal stressors refer to your own thinking and attitude. and if you are constantly worried. Often. Step 3: Coping with Stress In order to deal with the situation that is causing you stress. Whilst it is not always possible to eradicate them. The key to making these 3 steps work for you is to practice them. such as taking time off.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. or that are likely stressors. 17 . External stressors refer to things beyond your control. Step 2: Identify the Cause You need to be able to analyze the situation and identify what is causing the rise in stress. remove yourself from it. we can change the way that we cope with it. such as the environment or your colleagues at work.
To be relaxed we have to strive to create such situations. we tend to overlook causes of stress and the conditions triggered by those. we don't get relaxing and soothing situations without asking. either quick or constant. "relaxation responses" and stress management techniques are some of the body's important built-in response systems. today. In such unsettling moments we often forget that stressors. can induce risky body-mind disorders. sleeplessness. are fairly manageable and treatable. tension. cardiovascular and nervous systems and lead individuals to habitual addictions. anxiety attacks. if not escapable.(5) Stress Management Stress management is the need of the hour. life seems to find new ways of stressing us out and plaguing us with anxiety attacks. 18 . which are inter-linked with stress. tightened muscles and an exhausted mind crave for looseness. Stress. Moreover. Some hormones released during the 'fight or flight' situation prompt the body to replace the lost carbohydrates and fats. and restore the energy level. Immediate disorders such as dizzy spells. The knotted nerves. They may also affect our immune. be it our anxiety. mind-body exhaustion or our erring attitudes. Like "stress reactions". However hard we try to go beyond a stress situation. Unfortunately. As a relaxation response the body tries to get back balance in its homeostasis. nervousness and muscle cramps can all result in chronic health problems.
dizzy spells. The body constantly tries to tell us through symptoms such as rapid palpitation. stress may mount when one is coerced into undertaking some work against one's will. we tend to respond positively under stress. the adrenal gland releases corticosteroids. Not being too serious or in a constant alert mode helps maintain the equanimity of mind and promote clear thinking. The positive emotions can create neurochemical changes that buffer the immunosuppressive effects of stress. The emotions we experience directly affect our immune system.Recognizing a stressor: It is important to recognize whether you are under stress or out of it. In cases of relocation. we fail to realize that we are reacting under stress. Being able to laugh stress away is the smartest way to ward off its effects. We cope better with stressful situation. when we are compelled into such situations against our will or knowledge. But. adventurous sports or having a baby. During stress. more often than not. promotion or layoff. A sense of humor also allows us to perceive and appreciate the incongruities of life and provides moments of delight. tight muscles or various body aches that something is wrong. For instance. It is important to remain attentive to such symptoms and to learn to cope with the situations. Many times. we wilt at the face of unknown and imagined threats. Laughter: Adopting a humorous view towards life's situations can take the edge off everyday stressors. which are converted to cortical 19 . even if we are under the influence of a stressful condition and our body reacts to it internally as well as externally. when we encounter them voluntarily. This also happens when the causes of stress are there long enough for us to get habituated to them.
relaxation and fluent blood circulation in body. • Boosts immune function by raising levels of infection-fighting T-cells. What Laughter Can Do Against Stress And Its Effects? • Laughter lowers blood pressure and reduces hypertension. • It increases muscle flexion. increases the amount and activity of T lymphocytes—the natural killer cells. disease-fighting proteins called Gamma-interferon and disease-destroying antibodies called B-cells. dopac. • Produces a general sense of well-being. • It provides good cardiac conditioning especially for those who are unable to perform physical exercise. It is beneficial for patients suffering from emphysema and other respiratory ailments. • 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. cortical. associated with stress response). laughter induces reduction of at least four of neuroendocrine hormones—epinephrine. 20 . Lee Berk and fellow researcher Dr. Laughter also increases the number of T cells that have suppresser receptors. 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. and growth hormone. These have an immunosuppressive effect. • Laughter triggers the release of endorphins—body's natural painkillers.in the blood stream.
g. tension. maladaptive behaviors (e.. or needs of the worker. anxiety. In turn. Three-quarters of employees believe the worker has more on-the-job stress than a generation ago. Stress-related disorders encompass a broad array of conditions. On the basis of research by the National Institute for Occupational Safety and Health and many other organizations. these conditions may lead to poor work performance or even injury. Workers who report experiencing 21 . Evidence also suggests that stress is the major cause of turnover in organizations. Many studies suggest that psychologically demanding jobs that allow employees little control over the work process increase the risk of cardiovascular disease. post-traumatic stress disorder) and other types of emotional strain (e. substance abuse). including psychological disorders (e.. High levels of stress are associated with substantial increases in health service utilization. dissatisfaction.g.). it is widely believed that job stress increases the risk for development of back and upper-extremity musculoskeletal disorders. 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. concentration and memory problems). resources. such as cardiovascular disease. 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. Job stress is also associated with various biological reactions that may lead ultimately to compromised health. Stress is a prevalent and costly problem in today's workplace. etc.. aggression. depression..(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.g.g. and cognitive impairment (e. fatigue.
periods of disability due to job stress tend to be much longer than disability periods for other occupational injuries and illnesses. for workers reporting high levels of both stress and depression. The increment rose to nearly 150%. Such evidence argues for a greater emphasis on working conditions as the key source of job stress. 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. and 2000. 1995. However. Additionally. an increase of more than $1. Results showed a trend across these periods suggestive of increasing work intensity. 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. the percentage of workers reporting that they worked at high speeds at least one-fourth of their working time was 48%. 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. including conditions recognized as risk factors for job stress. This viewpoint leads to prevention strategies that focus on workers and ways to help them cope with demanding job conditions. increasing to 54% in 1995 and to 56% in 2000.700 per person annually. Although the importance of individual differences cannot be ignored.stress at work also show excessive health care utilization. what is stressful for one person may not be a problem for someone else. In 1990. scientific evidence suggests that certain working conditions are stressful to most people. A substantial 22 . Views differ on the importance of worker characteristics versus working conditions as the primary cause of job stress. increasing to 56% in 1995 and 60 % in 2000. According to one school of thought. Personal interview surveys of working conditions. In a 1998 study of 46. health care costs were nearly 50% greater for workers reporting high levels of stress in comparison to “low risk” workers. The differing viewpoints suggest different ways to prevent stress at work. Similarly. 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.
and psychological disorders. and a considerable increase in combined working hours among working couples. According to the Department of Labor. Clearly define workers' roles and responsibilities. 23 . Give workers opportunities to participate in decisions and actions affecting their jobs.percentage of Americans work very long hours. Nonetheless. musculoskeletal disorders. upset stomach and headache. Prevention A combination of organizational change and stress management is often the most useful approach for preventing stress at work. Design jobs to provide meaning. Signs of Workplace Stress Mood and sleep disturbances. and opportunities for workers to use their skills. How to Change the Organization to Prevent Job Stress Ensure that the workload is in line with workers' capabilities and resources. friends and girlfriends or boyfriends are examples of stress-related problems. particularly couples with young children. there has been an upward trend in hours worked among employed women. and disturbed relationships with family. 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. an increase in extended work weeks (>40 hours) by men. By one estimate. evidence is rapidly accumulating to suggest that stress plays an important role in several types of chronic health problems-especially cardiovascular disease. stimulation. 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.
(2) changes in hospital policies and procedures to reduce organizational sources of stress. (e. Paul Fire and Marine Insurance Company conducted several studies on the effects of stress prevention programs in hospital settings. In a second study. Program activities included (1) employee and management education on job stress. Provide opportunities for social interaction among workers. In one study. there was no reduction in claims in a matched group of 22 hospitals that did not implement stress prevention activities. 24 . nationality and language ) St. Discrimination inside the workplace. In contrast.g. and (3) establishment of employee assistance programs. there was a 70% reduction in malpractice claims in 22 hospitals that implemented stress prevention activities. the frequency of medication errors declined by 50% after prevention activities was implemented in a 700-bed hospital. Improve communications-reduce uncertainty about career development and future employment prospects. Establish work schedules that are compatible with demands and responsibilities outside the job.
fast-moving. doubt your abilities. and what constitutes success within it. 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. that we have so much to do that we do a poor quality job and that we neglect other areas of our life. criticize yourself for errors. put yourself down. you need to fully understand what is expected of you. in the hurly-burly of a new. Rational & positive thinking: You are thinking negatively when you fear the future. We can choose to ignore this. it is oftentimes something that is easy to overlook. The alternative is to work more intelligently. or expect failure. harms performance and paralyzes mental skills. This helps you get the greatest return from the work you do.We have all experienced that appalling sense of having far too much work to do and too little time to do it in. While this may seem obvious. Job Analysis is the first step in doing this.(7) Reduce your stress 1. 2. The first of the action-oriented skills that we look at is Job Analysis. Job analysis: . high-pressure role. The risks here are that we become exhausted. Each of these can lead to intense stress. and work unreasonably long hours to stay on top of our workload. and keep your workload under control. It helps you to cut through clutter and distraction to get to the heart of what you need to do. To do an excellent job. you can focus on these activities and minimize work on other tasks as much as possible. 25 . Job Analysis is a key technique for managing job overload – an important source of stress. Negative thinking damages confidence. By understanding the priorities in your job. by focusing on the things that are important for job success and reducing the time we spend on low priority tasks.
Thought Awareness is the process by which you observe your thoughts and become aware of what is going through your head.Unfortunately. Worry about how the audience (especially important people in it like your boss) or the press may react to you. 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. Instead. do their damage and flit back out again. we do not challenge them properly. Another more general approach to Thought Awareness comes with logging stress in your Stress Diary. Then let them go. negative thoughts tend to flit into our consciousness. Thought awareness is the first step in the process of managing negative thoughts. Dwelling on the negative consequences of a poor performance. which means that they can be completely incorrect and wrong. or Self-criticism over a less-than-perfect rehearsal. and write them down on our free worksheet as they occur. Tackle these as a priority using the techniques below. just let them run their course while you watch them. as you cannot manage thoughts that you are unaware of. with their significance having barely been noticed. 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. Since we barely realize that they were there. Do not suppress any thoughts. 26 .
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. 27 . If you perform as well as you reasonably can. you've done as much as you can to give a good performance. prepared and rehearsed enough? If you have done all of these.Rational Thinking The next step in dealing with negative thinking is to challenge the negative thoughts that you identified using the Thought Awareness technique. If people are not fair. so that these can be sorted out before the performance. What evidence is there for and against the thought? Would your colleagues and mentors agree or disagree with it? Looking at the examples. then fair people are likely to respond well. and you do the best you can. Worries about performance during rehearsal: If some of your practice was less than perfect. then you should be satisfied. the best thing to do is ignore their comments and rise above them. Ask yourself whether the thought is reasonable. Look at every thought you wrote down and challenge it rationally. 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. Problems with issues outside your control: Have you identified the risks of these things happening.
doesn't mean that they will ALWAYS be so for you in the future. take appropriate action. make sure you take the long view about incidents that you're finding stressful. When you challenge negative thoughts rationally. think how you would challenge these thoughts. but that doesn't mean you're bad at your job. By basing your affirmations on the clear. It can also be useful to look at the situation and see if there are any useful opportunities that are offered by it. Just because you're finding these new responsibilities stressful now. Where there is some substance. 28 . which everyone has to go through at some stage. positive thoughts and affirmations to counter any remaining negativity. The final step is to prepare rational. However. rational assessments of facts that you made using Rational Thinking. Positive Thinking & Opportunity Seeking By now. Look at the list of negative thoughts and imagine the negative thoughts were written by someone you were giving objective advice to. OK.Tip: Don't make the mistake of generalizing a single incident. Tip: If you find it difficult to look at your negative thoughts objectively. you should already be feeling more positive. you made a mistake at work. and don't just reflect a lack of experience. you should be able to see quickly whether the thoughts are wrong or whether they have some substance to them. make sure that your negative thoughts are genuinely important to achieving your goals. imagine that you are your best friend or a respected coach or mentor. you can use them to undo the damage that negative thinking may have done to your self-confidence. Similarly. Then.
29 . positive affirmations might be: Problems during practice: "I have learned from my rehearsals. As well as allowing you to structure useful affirmations. write these affirmations down on your worksheet so that you can use them when you need them." Worry about other people's reaction: "Fair people will react well to a good 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 well positioned to give an excellent performance. and you may open up new career opportunities. you will be seen as someone who can handle difficult challenges. part of Positive Thinking is to look at opportunities that the situation might offer to you. You will acquire new skills. In the examples above.Tip: Your affirmations will be strongest if they are specific. Make sure that identifying these opportunities and focusing on them is part of your positive thinking." If appropriate. Continuing the examples above. successfully overcoming the situations causing the original negative thinking will open up opportunities." Worries about performance: "I have prepared well and rehearsed thoroughly. I am going to perform well and enjoy the event. are expressed in the present tense and have strong emotional content. I am very well placed to react flexibly to events. This has put me in a position where I can deliver a great performance. I will rise above any unfair criticism in a mature and professional way.
Both can be equally taxing on the body. The bank employees are the people who also have to achieve the certain target and so for the non achievement of target the employees remain stressed and tensed. the superior performance that an athlete or stage performer gives in “clutch” situations. Due to recession the banking sector is also facing the problem of employee cut-offs and so the work load of the existing employees increases and the feel stressed. The types of stress are named as eustress and distress. Similarly. Stress management is the need of the hour. and are cumulative in nature. Distress is the most commonly-referred to type of stress. But it is different in the case of bank employees. usually related to desirable events in person's life.Conclusion Stress is a dynamic condition in witch an individual is confronted with an opportunity. it also has a positive value. Stress is not necessarily bad in and of itself. 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 employees who have the simple table work also have to face the problem of stress. life seems to find new ways of 30 . depending on a person's way of adapting to a change that has caused it. Such individuals often use stress positively to rise to the occasion and perform at or near their maximum. demand or resource related to what the individual desires and for which the outcome is perceived to be both uncertain and important. It’s an opportunity when it offers potential gain. Consider for example. having negative implications. This is a complicated definition. However hard we try to go beyond a stress situation. Although stress is typically discussed in a negative context. whereas eustress is a positive form of stress.
can induce risky body-mind disorders. output etc. To be relaxed we have to strive to create such situations. tension. anxiety attacks. In such unsettling moments we often forget that stressors. mindbody exhaustion or our erring attitudes. They may also affect our immune. are fairly manageable and treatable. social life. either quick or constant. be it our anxiety. if not escapable. BIBILIOGRAPHY 31 . "relaxation responses" and stress management techniques are some of the body's important built-in response systems. 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. Unfortunately. and restore the energy level. sleeplessness. Moreover.stressing us out and plaguing us with anxiety attacks. Some hormones released during the 'fight or flight' situation prompt the body to replace the lost carbohydrates and fats. we tend to overlook causes of stress and the conditions triggered by those. 3. which are inter-linked with stress. tightened muscles and an exhausted mind crave for looseness. The knotted nerves. we don't get relaxing and soothing situations without asking. Immediate disorders such as dizzy spells. nervousness and muscle cramps can all result in chronic health problems. so a sample of 14 to 15 employees are selected from all the three banks for the research of stress among them. today. Stress. As a relaxation response the body tries to get back balance in its homeostasis. Like "stress reactions".
Robbins” o Burn Out tool – Questionnaire o Self analysis of questionnaire 32 .o www.mindtool.com o Organizational Behavior “Stephen P.
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