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