“EFFECTIVE PERFORMANCE THROUGH BETTER STRESS

HANDLING”by

Dishari GuptaResearch Scholar

Dept. of Applied PsychologyUniversity of Calcutta

WHAT IS STRESS!!!

• The word 'stress' was derived from the Latin word "stringere" or tightness.

• Researchers view stress as the psychological and physiological condition that a person experiences when a situation is perceived as threatening, harmful or demanding.

DEFINITION OF STRESS

• Hans Selye, the father of modern stress research, defined Stress as "any event which may make demands upon the organism, and set in motion a non-specific bodily response which leads to a variety of temporary or permanent physiological or structural changes".

Stress: When it becomes excessive, people develop various syptoms of stress that can

harm their performance and health;

Physiological: • Ulcers, Digestive problems, Headaches, High blood

pressure, Sleep disruption.Psychological: • Emotional instability, Moodiness, Nervousness and tension,

Chronic worry, Depression, Burnout.Behavioral: • Excessive smoking,Abuse of alcohol or drugs, Absenteeism,

Aggression, Safety problems, Performance problems.

TYPES OF STRESS

• Eustress : Good stress

- Winning a lottery

- Getting engaged

- Motivated

- Productive

TYPES OF STRESS

• Distress : Bad stress

- difficult work environment

- Overwhelming sights and sounds

- Threat of Personal injury

Some stresses college students face

• The Environment - examples include noise, pollution, traffic and crowding, and the weather.

• Physiological - examples include illness, injuries, hormonal fluctuations, and inadequate sleep or nutrition.

• Your Thoughts - the way you think affects how you respond. Negative self-talk, catastrophizing, and perfectionism all contribute to increased stress.

• Social Stressors - examples include financial problems, work demands, social events, and losing a loved one.

STAGES OF STRESS(General Adaptation Syndrome)

• Stage I - Alarm Reaction

– The “fight or flight” response which causes you to be ready for physical activity

– However, it decreases the effectiveness of the immune system which makes you more susceptible to illness

STAGES OF STRESS• Stage II – Stage of adaptation

– If stress continues, the body adapts to the stressors it is being exposed to

– If the stressor is starvation, the person experiences a reduced desire for physical activity to conserve energy, and the absorption of nutrients from any food intake is maximized

STAGES OF STRESS

• Stage III – Stage of Exhaustion

– Stress persists for a long time

– The body’s resistance may be reduced or collapse quickly

– People who experience long-term stress may have heart attacks, severe infections, or chronic pain or illness

RELATIONSHIP OF GAS (III STAGES) & PHYSIOLOGY

STAGES OF STRESS

Figure of General Adaptation Syndrome ( Stress Model of Hans Selye)

The Person Test

On a blank piece of paper draw a person.

Do not look at your neighbor's picture

Their drawing will not serve to interpret your personality.

• If the person is drawn toward the top of the paper you are a positive & optimistic person.

• If the person is drawn towards the middle of the page you are a realist.

• If the person is drawn toward the bottom of the page, you are pessimistic & and have a tendency to behave negatively.

• If the person is facing left, you believe in tradition, are friendly, and remember dates and birthdays.

• If the picture is facing forward (towards you) you are direct, enjoy playing the devil's advocate and neither fear nor avoid discussion.

• If the person is facing right, you are innovative and active, but have neither a sense of family, nor remember dates.

• If the person is drawn with many details, you are analytical, cautious, and distrustful.

• If the person is drawn with few details, you are emotional, naive, care little for detail, and take risks.

• If the person is drawn with two legs and two hands showing, you are secure, stubborn, and stick to your ideals.

• If the person is drawn with less than two legs and two arms showing, you are insecure, or are living through a period of major change

• The larger the person's ears you have drawn, the better listener you are.

SOURCES OF STRESS

WORK STRESS

• Discrepancy between the demands of the environment/workplace and an individual’s ability to carry out and complete these demands.

STRESS TRIGGERS• Changes in your life• Trauma or crises• Small daily hassles• Conflicts• Unpleasant people• Barriers that prevent

you from reaching your goals

• Feeling little control over your life

• Excessive or impossible demands

• Noise• Boring or lonely work• Irrational ideas about

how things should or must be; perceiving that life is not unfolding as you think it should

CAUSES OF WORK STRESS

c) Group Stressors – 1. Lack of group cohesiveness.

2. Lack of social support.

3. Intra individual, Interpersonal and Inter group conflict.

CAUSES OF STRESS

d) Individual Stressors –1.Role conflict and role ambiguity, 2.Type-A characteristics, 3.Personal control, 4.Learned helplessness,5. Self-efficacy and 6.Psychological hardiness.

NEGATIVE EFFECTS OF STRESS

1) Physical :- Weight gain or lost

- Unexpected hair loss

- Heart palpitation

- High Blood Pressure

NEGATIVE EFFECTS OF STRESS

2) Emotional : - Mood swings- Anxiety- Can lead to depression- Can Also lead to unhealthy Coping strategies

(i.e. alcohol, drug etc.)

Short Term Physical Stress Symptoms

Dry mouthCool skinCold hands and feetIncreased sweatingRapid breathingTense muscles

Butterflies in your stomach Diarrhea A desire to urinateFaster heart rateFeelings of nausea

Long Term Physical Stress Symptoms

– Insomnia–Change in Appetite– Sexual disorders–Aches and pains– Frequent colds– Feelings of intense and long-term tiredness–Prone to illness

BEHAVIORAL STRESS SYMPTOMS

• Yawning• Talking too fast• Talking too loud• Fiddling• Twitching• Nail biting• Teeth grinding• Drumming Fingers

• Pacing• Irritable• Emotional • Defensive• Over reacting• Irrational• Hostile• Critical• Aggressive

Some creative ways to manage stress

• Hydrotherapy- To release the muscle tension, you can soak in a hot bath.

• Create a sacred space- You can set aside a small area of your home where you can go to relax.

• Photography- Get a camera and go outdoors.• Dancing- If you like to move and exercise, try signing up for a

dancing lesson• Painting-You don't have to be artistic to try your hand at

painting pictures.• Bake a pie or bread- Invite a friend to share in this activity.

You will discover that baking is a great way to release stress.

• Create your own top 10 list- If you think back to your childhood days which most likely were relatively stress-free, You will find activities you enjoyed doing.

• Gain Perspective by Discussing Problems• Clarify Your Values and Develop a Sense of Life Meaning

YOGA• Yoga originated in India

• From Sanskrit word “yuj” meaning union between mind ,body and spirit.

• Include ethical discipline, physical postures, breathing control and meditation.

Yoga can be a great help balance the imbalance!

Bodymindspirit

BENEFITS OF YOGA

• Reduced stress• Spiritual growth• Sense of well being• Reduced anxiety and

muscle tension• Increased strength and

flexibility• Slowed aging

• Improve many medical conditions:

• Lower heart rate• Lower blood pressure• Allergy and asthma

symptom relief• Smoking cessation help• Sound sleep

TIME MANAGEMENT

• BENEFITS OF TIME MANAGEMENT

- Efficient

- Successful

- Healthy

OBSTACLES TO EFFECTIVE TIME MANAGEMENT

• Stress and fatigue• Telephone interruption• Extended lunches or

breaks• Poorly run meetings• Poor planning• Inefficient delegation• Procrastination

• Too many things at once

• All work and no play

• Inability to say “no”

• Disorganization

• Unclear objectives

TIPS FOR TIME MANAGEMENT

• Set Goals• Prioritize

-Do-Delegate-Delay-Delete

• Learn when to say “NO”• Make a schedule

• Organize• Use your waiting time

- On public transportation-At the doctor’s office-When you are early

• Concentrate on the task at hand

• Plan each day• Prioritize your task• Say no to non essential tasks• Delegate• Take time to do quality job• Break large, time-consuming tasks into smaller tasks• Practice the 10-minute rule• Evaluate how you're spending your time• Take a break when needed

• We live in a sea of energy where color is working within us. Research and observation has shown us that specific colors bring balance to our physical and emotional systems.

HOW & WHY CHROMOTHERAPY WORKS

A LOOK AT SOME COLOURS & THEIR EFFECTS

Regulates the pituitary gland, fights depression, bulimia, calms the nervous system, fights irritability, insomnia

and can be used to assist in recovery from nervous breakdown

It is Calming. reduces blood pressure and calms both breathing and heart-rate. It has anti-inflammatory and muscle relaxing effects. Fights both physical and mental tension and is used to assist in relaxation

Is used to energise and stimulate. Can be used to develop excitement and sensuality

Strongly stimulates happiness, brings on a sense of security, as well as a strong feeling of well-being

Used for regeneration. Also, provides energy Rebalances the psychophysical and hormonal systems in people who suffer from seasonal depression

Tones, recharges, improves digestion, has a good effect on the blood circulation system

Has a good effect on the mental state, reduces blood pressure, has a good effect on the heart and lungs, stimulates creative thinking

COUNSELLING

• What Counselling is?• Counselling is discussion with an employee of

a problem that usually has emotional content in order to help the employee cope with it better. Counselling seeks to improve employee mental health and well-being.

WHAT COUNSELLING CAN DO?

The general objectives of counseling are to help employees grow in self-confidence, understanding, self-control and ability to work effectivey.The counseling objective is achieved through one or more of the following counseling functions. The six activities performed by counseling.

• Advice • Reassurance• Communication• Release of emotional tension• Clarified thinking• Reorientation

TIPS FOR STRESS AND LIFE STYLE MANAGEMENT

• Rest• Talk things out with

someone you trust - a family member or a good friend

• Learn to manage your anger

• Fill your life with fun things to do!!!!

• Keep your sense of humor!!!!

TIPS FOR STRESS AND LIFE STYLE MANAGEMENT

• Relax : Relaxing needs to be part of your daily routine.

• Refraining from negative self talk

• Being aware of how your perceptions may cause stress and change them as needed

• A positive attitude

TIPS FOR STRESS AND LIFE STYLE MANAGEMENT

• Act appropriately -don’t simply react to stressful situations

• Find balance in all that you do.• Quiet times at home• Take a break• Delegate!• Fun and laughter• Pleasure time with people you enjoy

TRY TO KEEP THESE THINGS IN YOUR MIND AND

OVERCOME YOUR STRESS!!!

RELAX!!!