07 Stress Management

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Stress Stress ManagementManagement

ByByCA. Rajkumar S AdukiaCA. Rajkumar S Adukia

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Stress ManagementStress Management

What is Stress?What is Stress?

"Stress is simply the adaptation "Stress is simply the adaptation of our bodies and minds to of our bodies and minds to

change."change."Peter G. Hanson, M.D.Peter G. Hanson, M.D.

The Truth is……The Truth is……

"Men for the sake of getting a "Men for the sake of getting a living forget to live."living forget to live."

Margaret FullerMargaret Fuller

"One moment of patience may "One moment of patience may ward off great disaster, one ward off great disaster, one moment of impatience may moment of impatience may

ruin a whole life."ruin a whole life."Chinese wisdomChinese wisdom

The effect of Stress……The effect of Stress……

LEVELS OF STRESSLEVELS OF STRESS

EUSTRESSEUSTRESS

Eustress or positive stress occurs when your Eustress or positive stress occurs when your level of stress is high enough to motivate you level of stress is high enough to motivate you to move into action to get things accomplishedto move into action to get things accomplished..

DISTRESSDISTRESS Distress or negative stress occurs when your Distress or negative stress occurs when your

level of stress is either too high or too low and level of stress is either too high or too low and your body and/or mind begin to respond your body and/or mind begin to respond negatively to the stressors.negatively to the stressors.

Probable Symptoms of StressProbable Symptoms of Stress

InsomniaInsomnia Loss of mental concentrationLoss of mental concentration AbsenteeismAbsenteeism DepressionDepression Substance abuseSubstance abuse Extreme anger and frustrationExtreme anger and frustration Family conflictFamily conflict Migraine, Headaches and back problems. Migraine, Headaches and back problems.

STAGES OF STRESS

ALARM STAGEALARM STAGE As you begin to experience a stressful event or As you begin to experience a stressful event or

perceive something to be stressful perceive something to be stressful psychological changes occur in your body. psychological changes occur in your body. This experience or perception disrupts your This experience or perception disrupts your body’s normal balance and immediately your body’s normal balance and immediately your body begins to respond to the stressor(s) as body begins to respond to the stressor(s) as effectively as possible.effectively as possible.

EXAMPLESEXAMPLES

Cardiac - increased heart rateCardiac - increased heart rate Respiratory - increased respirationRespiratory - increased respiration Skin - decreased temperatureSkin - decreased temperature Hormonal - increased stimulation of adrenal Hormonal - increased stimulation of adrenal

genes which produce an adrenal rush.genes which produce an adrenal rush.

RESISTANCE STAGERESISTANCE STAGE During this stage your body tries to cope or During this stage your body tries to cope or

adapt to the stressors by beginning a process of adapt to the stressors by beginning a process of repairing any damage the stressor has caused. repairing any damage the stressor has caused. Your friends, family or co-workers may notice Your friends, family or co-workers may notice changes in you before you do so it is important changes in you before you do so it is important to examine their feedback to make sure you do to examine their feedback to make sure you do not reach overload.not reach overload.

EXAMPLESEXAMPLES

Behavior indicators include: lack of Behavior indicators include: lack of enthusiasm for family, school, work or life in enthusiasm for family, school, work or life in general, withdrawal, change in eating habits, general, withdrawal, change in eating habits, insomnia, hypersomnia, anger, fatigue.insomnia, hypersomnia, anger, fatigue.

Cognitive Indicators include: poor problem Cognitive Indicators include: poor problem solving, confusion, nightmares, hyper-solving, confusion, nightmares, hyper-vigilance.vigilance.

RESISTANCE STAGE RESISTANCE STAGE MORE EXAMPLES MORE EXAMPLES

Emotional indicators include: Emotional indicators include: tearfulnesstearfulness fearfear anxietyanxiety panicpanic guiltguilt agitationagitation depressiondepression overwhelmed.overwhelmed.

EXHAUSTION STAGEEXHAUSTION STAGE During this stage the stressor is not being During this stage the stressor is not being

managed effectively and the body and mind are managed effectively and the body and mind are not able to repair the damage.not able to repair the damage.

EXAMPLESEXAMPLES

Digestive disorders, withdrawal, headaches, Digestive disorders, withdrawal, headaches, tension, insomnia, loss of temper.tension, insomnia, loss of temper.

Types of StressTypes of Stress

Work StressorsWork Stressors Body StressorsBody Stressors Mind StressorsMind Stressors People StressorsPeople Stressors

Work LoadWork Load

1.1. Always too much work; never able to relaxAlways too much work; never able to relax2.2. High Pressure periods; deadlines, test High Pressure periods; deadlines, test

come all at oncecome all at once3.3. One or two difficult courses take all my One or two difficult courses take all my

time; no time left for anything elsetime; no time left for anything else4.4. Efforts often seem for nothing – Don’t get Efforts often seem for nothing – Don’t get

satisfying satisfying resultsresults

5. Seems like I have a lot more work than 5. Seems like I have a lot more work than roommate, friendsroommate, friends

6. I have to work harder than roommate and 6. I have to work harder than roommate and friends to get the same resultsfriends to get the same results

7. My job takes up too much time; I can’t 7. My job takes up too much time; I can’t afford to cut backafford to cut back

8. My stress is complicated by commitments I 8. My stress is complicated by commitments I can’t get out ofcan’t get out of

BodyBody1.1. Insufficient sleepInsufficient sleep

2.2. Frequent colds, sicknessFrequent colds, sickness

3.3. Negative effects from caffeine, nicotine, Negative effects from caffeine, nicotine, alcohol, etc.alcohol, etc.

4.4. Uncomfortable chair, poor posture, excessive Uncomfortable chair, poor posture, excessive time hunched over book or computer.time hunched over book or computer.

5. Eye Strain (wrong glasses, poor lighting, 5. Eye Strain (wrong glasses, poor lighting, computer screen overload)computer screen overload)

6. Inadequate nutrition, missed meals, reliance 6. Inadequate nutrition, missed meals, reliance on junk foodon junk food

7. Lack of exercise7. Lack of exercise

8. Aversive environment8. Aversive environment

MindMind1.1. Worry about what people think?Worry about what people think?2.2. More time spent thinking about what can More time spent thinking about what can

go wrong than what can go rightgo wrong than what can go right3.3. More time spent thinking about what DID More time spent thinking about what DID

go wrong than where you can go from go wrong than where you can go from herehere

4.4. No time to think, always having to doNo time to think, always having to do

5. Motivation problems, difficulty getting 5. Motivation problems, difficulty getting startedstarted

6. Tendency to get too worked up when under 6. Tendency to get too worked up when under pressure or in a crisispressure or in a crisis

7. Tendency to get down, dwell on how bad 7. Tendency to get down, dwell on how bad things arethings are

8. Often feel guilty8. Often feel guilty

PeoplePeople1.1. Tension with family, friends or romantic Tension with family, friends or romantic

partnerpartner

2.2. Incompatibility with roommate’s habits, Incompatibility with roommate’s habits, schedule, lifestyleschedule, lifestyle

3.3. Change in relationship; love lost/gained Change in relationship; love lost/gained new romantic partnernew romantic partner

4.4. Death of a close friend or family memberDeath of a close friend or family member

5. Parents divorce, separation or conflicts. 5. Parents divorce, separation or conflicts. Adjustment to parents new partner.Adjustment to parents new partner.

6. Interpersonal conflict; trouble expressing 6. Interpersonal conflict; trouble expressing needs or standing up for rightsneeds or standing up for rights

7. Reluctant to ask for help7. Reluctant to ask for help

8. Trouble saying no8. Trouble saying no

Causes of stressCauses of stress

Possible Causes of StressPossible Causes of Stress

Job InsecurityJob Insecurity

High Performance DemandHigh Performance Demand

Bad BossBad Boss

Possible Causes of StressPossible Causes of Stress

Workplace CultureWorkplace Culture

Personal or Family ProblemsPersonal or Family Problems

TechnologyTechnology

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Positive stress Results

Enables Concentration

IncreasesPerformance

Energizes You Into Motion

Positive StressPositive Stress

Negative StressResults

Loss of motivationReduces

effectiveness

Physical, mental, and

behavioral problems

Negative StressNegative Stress

The cost of ignoring stressThe cost of ignoring stress

Work-related stress can result in high levels of Work-related stress can result in high levels of employee turnover.employee turnover.

Employees experiencing stress are more likely Employees experiencing stress are more likely to make poor decisions and casual errors.to make poor decisions and casual errors.

Workplace relations and customer service may Workplace relations and customer service may deterioratedeteriorate

If That’s Not Enough….Then Hold If That’s Not Enough….Then Hold Your BreathYour Breath

Stress causes AgingStress causes Aging Stress has proven to be FatalStress has proven to be Fatal

ABC Strategy for StressABC Strategy for Stress

A = AwarenessA = Awareness

B = BalanceB = Balance

C = ControlC = Control

Become Aware of Your Stressors Become Aware of Your Stressors and Emotional and Physical and Emotional and Physical

ReactionsReactions

Find out what you can changeFind out what you can change

Reduce the intensity of your Reduce the intensity of your emotional reactionsemotional reactions

Learn to moderate your physical Learn to moderate your physical reactions to stressreactions to stress

SolutionSolution

Build your physical reservesBuild your physical reserves Maintain your emotional reservesMaintain your emotional reserves Eliminating Stress From Your EnvironmentEliminating Stress From Your Environment

Ways to cope up with stressWays to cope up with stress

Healthy waysHealthy ways

Unhealthy WaysUnhealthy Ways

Healthy WaysHealthy Ways

Be Prepared for ChangesBe Prepared for Changes

Find and protect time to refresh, re-energize Find and protect time to refresh, re-energize and re-motivate.and re-motivate.

Avoid giving in to alcohol, smoking and other Avoid giving in to alcohol, smoking and other substance abuses.substance abuses.

Healthy WaysHealthy Ways

Positive attitudes towards stressful situations Positive attitudes towards stressful situations in life. in life.

Don't be complacent. Don't be complacent.

Sit straight and comfortably on your seat, and Sit straight and comfortably on your seat, and try breathing exercises try breathing exercises

Try creative visualization Try creative visualization

Unhealthy ways of coping with stressUnhealthy ways of coping with stress

These coping strategies may temporarily reduce stress, but These coping strategies may temporarily reduce stress, but they cause more damage in the long run:they cause more damage in the long run:

SmokingSmoking

Drinking too muchDrinking too much

Overeating or under eatingOvereating or under eating

Zoning out for hours in front of the TV or computerZoning out for hours in front of the TV or computer

Withdrawing from friends, family, and activitiesWithdrawing from friends, family, and activities

Using pills or drugs to relax Using pills or drugs to relax

Sleeping too muchSleeping too much

Filling up every minute of the day to avoid facing Filling up every minute of the day to avoid facing problemsproblems

Taking out your stress on others (lashing out, angry Taking out your stress on others (lashing out, angry outbursts, physical violence)outbursts, physical violence)

Unhealthy ways of coping with stressUnhealthy ways of coping with stress

Make time for fun and relaxation Make time for fun and relaxation

Go for a walk.Go for a walk.

Spend time in nature.Spend time in nature.

Call a good friend.Call a good friend.

Sweat out tension with a good workout.Sweat out tension with a good workout.

Write in your journal.Write in your journal.

Take a long bath.Take a long bath.

Savor a warm cup of coffee or tea.Savor a warm cup of coffee or tea.

Play with a pet.Play with a pet.

Work in your garden.Work in your garden.

Get a massage.Get a massage.

Curl up with a good book.Curl up with a good book.

Listen to music.Listen to music.

Make time for fun and relaxation Make time for fun and relaxation

Adopt a healthy lifestyleAdopt a healthy lifestyle

Healthy Lifestyle can increase resistance to stress by Healthy Lifestyle can increase resistance to stress by strengthening physical health. strengthening physical health.

Exercise regularly Exercise regularly

Eat a healthy dietEat a healthy diet

Reduce caffeine and sugarReduce caffeine and sugar

Avoid alcohol, cigarettes, and drugsAvoid alcohol, cigarettes, and drugs

Meditate regularly Meditate regularly

""That the birds of worry and care That the birds of worry and care fly above your head, this you fly above your head, this you

cannot change. But that they build cannot change. But that they build nests in your hair, this you can nests in your hair, this you can

prevent."prevent."

MORE STRATEGIESMORE STRATEGIES

““What is Stress” Web Site. hWhat is Stress” Web Site. http//www.teachhealth.comttp//www.teachhealth.com How to reduce and relieve stress “Web Site. How to reduce and relieve stress “Web Site. http//www.family.comhttp//www.family.com ““Stress Relievers” Web Site. hStress Relievers” Web Site. http//www.residentassistant.comttp//www.residentassistant.com ““Massage” Downing, G. (1972). Massage” Downing, G. (1972). Massage Book. New York: Random Massage Book. New York: Random

HouseHouse.. ““Aromatherapy” Web Site. hAromatherapy” Web Site. http//www/aromaweb.com/articles/wharoma.asttp//www/aromaweb.com/articles/wharoma.as ““Yoga” Web Site. hYoga” Web Site. http//www.kevala.co.uk/yoga/overview.htrttp//www.kevala.co.uk/yoga/overview.htr

About the AuthorAbout the Author CA. Rajkumar S Adukia is an eminent business consultant, CA. Rajkumar S Adukia is an eminent business consultant,

academician, writer, and speaker. He is the senior partner of academician, writer, and speaker. He is the senior partner of Adukia & Associates.Adukia & Associates.

In addition to being a Chartered Accountant, Company Secretary, In addition to being a Chartered Accountant, Company Secretary, Cost Accountant, MBA, Dip IFR (UK), Mr. Adukia also holds a Cost Accountant, MBA, Dip IFR (UK), Mr. Adukia also holds a Degree in Law and Diploma in Labor Laws and IPR. Degree in Law and Diploma in Labor Laws and IPR.

Mr. Adukia, a rank holder from Bombay University completed the Mr. Adukia, a rank holder from Bombay University completed the Chartered Accountancy examination with 1st Rank in Inter CA & Chartered Accountancy examination with 1st Rank in Inter CA & 6th Rank in Final CA, and 3rd Rank in Final Cost Accountancy 6th Rank in Final CA, and 3rd Rank in Final Cost Accountancy Course in 1983.Course in 1983.

He started his practice as a Chartered Accountant on 1st July 1983, He started his practice as a Chartered Accountant on 1st July 1983, in the three decades following which he left no stone unturned, be it in the three decades following which he left no stone unturned, be it academic expertise or professional development.academic expertise or professional development.

About the AuthorAbout the Author

He has been coordinating with various Professional He has been coordinating with various Professional

Institutions, Associations, Universities, University Grants Institutions, Associations, Universities, University Grants Commission and other Educational Institutions.Commission and other Educational Institutions.

Authored more than 50 books on a vast range of topics Authored more than 50 books on a vast range of topics including Internal Audit, Bank Audit, SEZ, CARO, PMLA, including Internal Audit, Bank Audit, SEZ, CARO, PMLA, Anti-dumping, Income Tax Search, Survey and Seizure, Anti-dumping, Income Tax Search, Survey and Seizure, IFRS, LLP, Labour Laws, Real estate, ERM, Inbound and IFRS, LLP, Labour Laws, Real estate, ERM, Inbound and Outbound Investments, Green Audit etc.Outbound Investments, Green Audit etc.

The author can be reached at The author can be reached at rajkumarfca@gmail.comrajkumarfca@gmail.com. . For more details log on to For more details log on to www.caaa.inwww.caaa.in

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