Stress Management

Corporate Training & Education Group, Borivali

Tata Consultancy Services

STRESSSTRESS

MANAGEMENTMANAGEMENT

For IT Professionals

P H Rahane



Objectives of the programme are:-

• Examine Self-Behaviour & Attitude in the context of self management and

team management so that participants should be able to manage themselves and teams more effectively.

• Improve Self-Image & Self efficiency as well as personal productivity.

• Understand personal energy level, personal planning and how to improve

the same.



Today’s JourneyToday’s Journey

- E-era life style- E-era life style

-- Stress & its effectsStress & its effects

- How to manage stress- How to manage stress

Health is our greatest Asset.



E-era LifestyleE-era Lifestyle



Your Professional Life StyleMeetings & Deadlines

Job Pressure

New Management Techniques

Long working hours

Hectic Travelling ……



Your Rewards

Great Remuneration

Stress, Anxiety

Fatigue, Depression

Restlessness

Concentration level

Peace of mind



Stress Management

Time magazine named stress as “The Killer Disease” in the 80’s. We realize it now.

What can we do to manage it? To avoid it?

A must for every individual to learn. We will teach you a matchless way of fighting your enemy no.1



Benefits can be described only in words,

but

Your experience

will be beyond words.



• Technological inventions have Technological inventions have made life easy and comfortablemade life easy and comfortable

• Aircraft,---,ComputerAircraft,---,Computer

• Its fall out has been Pollution,Diseases &Stress – Stress

» Physical

» Mental

» Emotional

Everybody is striving for peace and happiness.



StressStressA challenge and boon for HumankindA challenge and boon for Humankind

• Any interference that disturbs a Any interference that disturbs a person’s healthy mental and physical person’s healthy mental and physical well beingwell being– A WHO-sponsored study states that stress diseases

will rank as the first three “new age killers”. Among them are:

»Heart attacks

» Depression

» Road accidents

Stress is global and today it exists as an Epidemic.



StressStressPositive DimensionPositive Dimension

• PositivePositive dimensiondimension–Makes you focused

– Improves performance

– Enables you to put in your best

–Helps you to achieve your target

Avoid the habit of taking work home every night.



StressStressNegative DimensionNegative Dimension

• Prolonged stress can lead toProlonged stress can lead to– Psychological disorders

» Irrational fears

»Mood phobias

» Bouts of depression

» Anger and irritability

» Self-confidence dwindles

Recognize your stress and take positive steps to tackle it.



STRESS MANAGEMENT

To Improve Quality of Life

&

Speed of Execution



STRESS MANAGEMENT

To gain Control on Activities

Manage Efficiently

Change for Better/Transform



Stress and your BodyStress and your Body

•Digestion slows down•Breathing speeds up•Heart races and BP goes up.•Perspiration•Tense Muscles•Blood clots faster•Sugar and fat pours into blood



Stress and DiseasesStress and Diseases

Allergies

Asthma

Migraines

Irritable Bowel Syndrome

Eczema

High BP

Heart Disease



Stress and Your HeartStress and Your Heart

•Plaque builds up•Blood clots faster•Thickening of blood•Heart attack•Stroke



Stress and ImmunityStress and Immunity

•Immunity goes down•Few antibodies produced•Quick effect of viruses•May lead to

Liver cancer

Leukemia

Skin Cancer



Stress and DigestionStress and Digestion

Stress boost stomach acid secretion leading to

•Esophageal Spasm•Diarrhea•Irritable Bowel Syndrome•Spastic colon



Stress and Your body frameStress and Your body frame

Continuous stress may eventually lead to reduction in bone density.



Stress and SkinStress and Skin

•Stress has profound effect on Skin

•Stress can trigger or aggravate acne, eczema, herpes, psoriasis, and hives.



Stress and BehaviourStress and Behaviour

Stress makes you •unhappy dissatisfied•depressed forgetful•anxious lethargic•panicky undecided•feel inadequate•pessimist



Kinds of stressKinds of stress

•External

•Internal



Where is your stress coming Where is your stress coming fromfrom

•Money•Illness•Time Management•Spouse / Partner•Social life•Children•Parents•Family problems




•Co-workers

•Commuting

•Work

•Houselhold Problems




•Relationship

•Attitude



Test your Stress LevelTest your Stress Level



Managing Stress

•Recognise what you can change•Become aware of your emotional reaction

•Reduce your emotional response•Moderate your physical response

•Boost your physical reserves•Boost your emotional reserves



General dealing with Stress

•Keep healthy•Build strong support system•Have Fun•Work on your self esteem•Learn to communicate•Learn coping skills



Improve relationship•Be positive•Look your best•Be assertive•Give credit•Appreciate colleagues



Improve Primary Relationship•Marriage•Kids•Parents•Friends•Co-workers



Get a grip on life•Solve problems•Adapt to the problem•Accept what cannot be changed



Bio- feedback

•Check temperature•Check Sweat•Check BP



When you need help •Feel depressed most of the time•Violent•Strict with all•Feel let down by family•Drinking more•Feel you can’t cope•Begin to lie to people



Stress Building Personality Test



PERSONALITY AND STRESS

Two personality types that cause stress

•The perfectionists •The martyr



• Unrealistic Expectations cause

stress

• Taking control helps to counter stress

•Self improvement holds help a great deal.

•Re-framing makes you feel better



•Is this really a problem•Has anybody else ever had this problem

•Can I divide this problem in workable pieces

•what are my priorities •what’s the worse that can happen



Distorted Negative Thinking

•Thought Awareness

•Positive Thinking

•Auto Suggestions



Stress on the Job



Is your job stress killing you•Is it hard to get up in the morning?

•Are you always tired?•Do you forget things?•Do you have aches and panic?•Are you less interested in hobbies?

•Do you often feel angry?



Do a Stress Audit

Make a list of everything that bothers you about your job. Focus on the problems you can fix and live with or avoid the rest.



Make an Action Plan to conquer stress

Manage your time

Make to-do list

Avoid time wasters

Take a time out

Pace yourself

Schedule breaks

Delegate Stress of Control is Vital



Sense of Control over your job is Vital



Balance work and Leisure

Do you spend too much time at work and not enough at home?

Balance between your work and leisure

Are you spending too much time in any one area:

•Work Family•Community Self



•Commuting Stress

•Business Travel Stress



Stress Management at Homefor

Two Career Families•Divide jobs•Be fair and flexible•Don’t complain about spouse•Hire help(for cleaning ,washing, cooking, baby sitting etc)



Stress Management at Home

for

Two Career Families•Do away with clutter–Identify excess–Be heartless to get rid of expendable

–Rotate your treasures




for

Two Career Families•Time-Out for de-stressing–Tell your family what you need–Make sure your partner also has some time off.

–Take turns resting on weekends–Find a private haven (shelter) at home.




for

Two Career Families•Daily Routines•Get up early•Set out clothes the night before•Set out breakfast the night before•Assemble backpacks and briefcase, homework,papers, money and permission the night before




forTwo Career Families

•Household Cleanup•Launder once a week.•Assign kids to keep toys picked up and out of public areas

•Use a portable cleaner regularly.




for

Two Career Families•Finance–Analyse–Budget–save–Pay off debt




for

Two Career Families•Simplify– Hire help– Do one thing at a time– Screen calls– Accomplish one small job a day– Bank electronically– Don’t be a clean freak– Simplify social life



Relax your stress Away

•How to relax•Countdown Relaxation•Meditation•Visualization•Other methods– stroke a pet– take a hot bath– -listen to music– -laugh– -follow your hobbies



Environmental Stress on the job

The physical surrounding of your job can contribute greatly to your stress

•Make sure your office air is healthy•Keep the noise level under control•Confirm that your desk and chair are comfortable and correct for the job.

•Make certain your computer monitor is located in the proper place.

•See that you have adequate and correct lighting

•Type and sit in the correct posture



Don’t let stress affect your sleep

If your job is giving you insomnia:•Don’t use sleeping pills•Exercise a few hours before bedtime

•Eat lightly avoid caffeine•Take a warm bath right before bedtime

•Listen to soothing music in bed•Don’t sleep late on weekends.



•Exercise

•Diet



Your Personality

Physical

Mental

Emotional

Spiritual



Spirit matters more than matter.

Yoga



YogaYogaforfor

Stress ManagementStress Management

• What is Yoga?What is Yoga?– The harmonious development of your body, mind,

intellect, and soul

» The mind acts upon the body, and the body reacts upon the mind

– Patanjali’s “Yoga Sutras” defines Yogasanas as, “sthiram sukham asanam”

Yoga means the experience of oneness or unity with your inner being.



Science of RelaxationScience of Relaxation

• During relaxation, you give rest to theDuring relaxation, you give rest to the– Mind

– Frayed nerves

– Overworked muscles

» Removes tension in the muscles

» Brings repose and calm to the mind

Relaxation for mental peace, mental vigour, and mental strength.



How to manage StressHow to manage Stress

Fitness is our Natural Right.

• Keeping our Body and Mind Fit!Keeping our Body and Mind Fit!• What does fitness mean?What does fitness mean?– A well worked-out body

– A feeling of total well being

– A mind free of conflict

– A positive attitude towards life

• How to keep Body and Mind Fit?How to keep Body and Mind Fit?– Through Exercise? Yoga? Diet? Or Entertainment?



Method of PracticeMethod of Practice

• Since yoga is a scientific system, it Since yoga is a scientific system, it should be done in the specified should be done in the specified mannermanner

• For better results:For better results:– Learn yoga from an expert instructor

– Do yoga according to the limits of your body

– Begin with a few asanas, and new asanas can be added gradually

– Try and do yoga at the same time everyday, at the same place and in silence

Success comes to doers, not observers.



Food & WaterFood & Water

• FoodFood» Sattvik, Rajasik, Tamsik

» Eat slowly, only 85 percent of your capacity

» Breakfast is a must

»Have dinner two hours before retiring to bed

• WaterWater»Helps to soothe and calm your nerves

» Drink at least 8 to 10 glasses of water between meals

High water content Foods are most suitable for body



Food ManagementFood Management

• Natural body cyclesNatural body cycles

Noon - 8.00p.m - Eating & Digestion - Appropriation

8.00p.m - 4:00a.m - Absorption and use - Assimilation

4:00a.m -noon - Excretion - Elimination

Eat to live, rather than live to eat.



SUMMING UP

•Set your Goals•What really matters•Stress Management Goal-Setting Plan

•Practice•Take Control



THANK YOUTHANK YOU

Know yoga know peace

Documents

Stress Management