Stress Management 1

STRESS MANAGEMENT

PRESENTATION
BY
DR.R.D.MISHRA
SR.DY.DIRECTOR
NATIONAL PRODUCTIVITY COUNCIL, KANPUR
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Stress-Definition & Research
Professor Dr. Hans Selye, an Australian born
physician at Montreal used the word
“STRESS” for the first time in 1936.
“STRESS” word has been adopted from
Engineering where it Is defined as an inherent
capacity of the material to withstand Stain applied
externally
In medical Science STRESS is “the pressure of
Stimulus which cannot be tolerated becomes
STRESS
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Stress on human being

* It is the emotional and physiological
reactions to stressors

* A stressor is a situation, demand or

circumstance which disrupts a person’s
equilibrium and initiates the stress response.

* The stress response is the reaction of a

person which may be FLIGT and FIGHT
syndrome.
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Stress Often Develops

When:
• We Want to Give up a Behavior
and Cannot
Or
• We Want to Adopt a Behavior and
Cannot
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Give some examples of situations that

have caused you stress.

What do you experience when you are

under stress?

While stress is difficult to define, there

are many researchers that have
provided us with insight into this
stress phenomenon.
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Stress Research-Reveals
Dr.Hans Selye, an endocrinologist,
studied the effects of “stressors” on the
internal organs and glands of rats and
generalized his findings to the effects
of stress on humans.

Dr.Walter Cannon was first to describe

the “fight-or-flight” response.
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Stress Research reveals-cont

Dr.A.T.W. Simonton recognized the

importance of “symbolic” stressors in
the twentieth century and their
possible relationship to psychosomatic
disease.
Dr.Harold Wolff identified the effects
of emotional stress on prisoners in
WW II P.O.W. camps.
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Some researchers focused on treatment

of stress-related illnesses:

Dr.C. Simonton used visualization in

the treatment of cancer.

Dr.T. Budzinski used biofeedback for

the relief of headaches.

Dr.H. Benson used meditation to help

control hypertension.
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More recent research has focused on
the causes of stress-related illnesses.

Dr..T. Holmes and R. Rahe studied the

relationship between major life change
and the subsequent development of
illness.

Dr.R. Lazarus and A. DeLongis both

studied the relationship of daily hassles
to the development of stress-related
illnesses.
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Stressors
A stimulus with the potential of
triggering the “fight-or-flight”
response.
Dr.Selye suggested that there are two
types of stressors, EUSTRESS and
DISTRESS.
Eustress refers to the good things to
which we must adapt.
Distress refers to the bad things that
force us to adapt.
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Stress Reactivity

Also called the “fight-or-flight”

response, it is the body’s
physiological reaction that prepares
us for swift action when needed.
When not used, stress products can
build up. Over time, this build-up
can be unhealthy.
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Stress Reactivity- Continued
The likelihood of ill effects developing
from built-up stress products is
dependent on two factors.
DURATION - the amount of time our
body’s physiology varies from the
baseline, and
DEGREE - the amount of physiological
variance from the body’s baseline.
Of the two, duration is the most
important.
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Goals of Stress Management are
Our goals in stress management are :
to limit the harmful effects of stress
To reduce the accidents due to
occupational stress or otherwise
maintain life’s quality and vitality
Keep in mind that illness may result
from too little stress as well as too
much stress.
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Source of Stress at work
(A) INTRINSIC TO JOB
* Boredom
* Physical Working Condition
* Time Pressures and Deadlines
* Technical Problem etc.
(B) ROLES IN ORGANISATION
* Role Conflict
* Role Ambiguity
* Responsibility for People
* Target/Goal Achievement
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Source of Stress at work

(C) CAREER DEVELOPMENT

* Promotion
* Lack of Job Security
* Lack of Participation
* Lack of Responsibility
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Job Stressors?

Factors Personal
Intrinsic Characteristics
To Job

Extra-
organizatio
nal
Stressors
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Occupational Stress and

Psychological Effects

• low self-esteem
• increased job tension
• decreased job satisfaction
• poor job performance
• increased absenteeism
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Occupational Stressors
• lack of participation
• role problems
– role overload
– role insufficiency
– role ambiguity
– role conflict
• job dissatisfaction
– motivation factors
• work environment
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Factors affecting stress levels based

on other factors
• Health Status
• Poverty and Education Level
• Family Life
• Gender
• Age
• Physical Disability
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Burnout
• . . . the physical and
emotional exhaustion due to
too much work or frequent
frustration at work.
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Symptoms of Burnout
• Diminished Sense of Humor
• Skipping Rest and Food Breaks
• Increased Overtime and No Vacations
• Increased Physical Complaints
• Social Withdrawal
• Changed Job Performance
• Self-medication
• Internal Changes
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CHECKLIST FOR ASSESSMENT OF STRESS

PHYSICAL SIGNS
* High Blood Pressure
* Lack of Appetite
* Frequent Heartburn
* Inability to Sleep
* Feeling of Constant Fatigue
* Frequent Headache
* Chronic Diarrhoea/Constipation
* Excess weight w.r.to age
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CHECKLIST FOR ASSESSMENT OF STRESS

MENTAL SIGNS
* Constant Feeling of Uneasiness
* Boredom with Life
* Morbid Fear of Disease/Death
* Sense of Suppressed Anger
* Feeling of being unable to cope
with life
* Inability to have a good laugh
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DANGER SIGN AND SYMPTOMS OF STRESS
* General Irritability/Depression
* Dryness of Throat and Mouth
* Impulsive Behaviour
* Urge to cry or to run/hide
* Floating anxiety – we are afraid
* Sweating and Loss of appetite
* Increased use of tranquilizers
* Nightmares
* Frequent need to urinate
* Migraine headache
* Inability to concentration
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DANGER SIGN AND SYMPTOMS OF STRESS

* Insomnia
* Trembling/Nervousness
* Alcoholic/Drug addiction
* Pain in neck or lower back
* Neurotic Behaviour
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GOOD EFFECTS OF STRESS

* Source of Motivation
* Source of Enjoyment
* Source of Strength and Endurance
to body
BAD EFFECTS OF STRESS
* Lack of sleep, restlessness
* Chronic fatigue
* lack of appetite
* Inconsistency in behaviour
* Loss of memory
* Disturbs Learning ability
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Stress and Accident
Accident according to OHSAS 18001 definition
“Any undesired events giving rise to death, ill health,
Injury,Damage or other Loss”
70% accident is caused due to Human error.
30% accident is caused due to Machine error
Any Stressful behaviors may deviate your
attention from your Workplace may lead to
Near Miss accident.
A 300 Near Miss accident may lead to
40 MAJOR EVENT ACCIDENT.
A 40 major accidents may Lead to
ONE FATAL ACCIDENT
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A Strategy for Decreasing Stressful28
Behavior
 Identify behaviors to change
– lifestyle

– health behavior

 Identify barriers that prevent behavior

change
 Determine your locus of control
– internal

– powerful others

 Apply techniques to change behavior

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Some techniques to change behavior

• Self-monitoring
• Tailoring
• Material and/or Social Reinforcement
• Self-contracting
• Contracting With a Significant Other
• Shaping
• Reminders
• Self-help Groups
• Professional Help
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Stress reduction- Through

Progressive Relaxation Technique
. . .a technique used to induce
nerve-muscle (neuromuscular)
relaxation.
…Yoga is a form of Progressive
relaxation technique
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Progressive Relaxation-Exercise
find a quiet distraction-free environment
control noise
remove or loosen tight clothing or
jewelry
maintain a warm room temperature
support areas behind your neck and
under your knees
note any cues that identify areas of
muscular tension
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Progressive Relaxation Exercises
Exercises are done by
 contracting (tensing) a muscle group, then
 relaxing the muscle group

spend twice as much time relaxing than

tensing
spend 4-5 minutes tensing/ relaxing muscle
groups arms, face, neck, shoulders, upper
back
chest, stomach, lower back hips, thighs,
calves
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Physiological Benefits of
Progressive Relaxation
relaxes major muscle groups
can relax smooth muscles
causes relaxation of the gastrointestinal and
cardiovascular systems
has been effective in treating migraine and
tension headaches
can help relieve backaches
alleviates conditions caused by bracing or
ineffective muscular contractions
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Reducing stress through Physiological

Interventions

• Exercise is a physiological
intervention that uses stress
products so they are not able to
affect your health negatively.

•Vigorous Physical Exercise

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Physiological Benefits of
Vigorous Exercise

• Improves Functioning of the Heart, Lungs,

and Circulatory System
• Increases Red Blood Cells and Oxygen
Transport
• Normalizes Blood Pressure
• Lowers Heart Rate and Strengthens Heart
Muscle
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Physiological Benefits of
Vigorous Exercise
•Burns Calories and Reduces Body Fat
•Tones Muscles
•Increases Muscular Endurance
•Improves Posture
•Decreases Ldls and Blood Cholesterol
•Increases Hdls
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Psychological Benefits of
Vigorous Exercise
• Improved Self-esteem
• Being Positively Perceived by Others
• Feeling More Alert and Able
• Having Fewer Illnesses and Accidents
• Decreased Feelings of Anxiety and
Depression
• Improved Attitude
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Principles of Exercise
• Intensity
– exercise at 60% to 80% of your maximum
heart rate
– maximum heart rate = 220 minus your age
in years
• Duration
– vigorous exercise should last at least 20-30
minutes per session
• Frequency
– exercise three to four times per week
– about every other day
• Aerobic vs. Anaerobic Exercise
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Tips for an Effective

Exercise Program
• Get medical screening when appropriate
• Begin your program slowly; build intensity
gradually
• Train, don’t strain
• Allow sufficient time to warm up the muscles
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Tips for an Effective
Exercise Program-cont.
•Allow sufficient time for the muscles to cool
down
•Dress properly
•Use appropriate equipment with a good fit
•Be aware of warning signs of over training
•Focus on stress reduction rather than on
competition
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Common Forms of Stress Reducing
Exercise
• Swimming • Aerobic Dance
– lap swimming
• Low-Impact
– aqua dynamics
Aerobics
• Rope Jumping
• Bicycling • Stretching
– road riding • Hatha Yoga
– stationary biking • Rowing
• Walking • Skating, Skiing
– natural-gait
walking • Many other
– race walking activities
• Jogging
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YOU MAY PLACE YOUR QUESTIONS

AND
VALUABLE SUGGETIONS, IF ANY