Stress Management
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Transcript of Stress Management
Corporate Training & Education Group, Borivali
Tata Consultancy Services
STRESSSTRESS
MANAGEMENTMANAGEMENT
For IT Professionals
P H Rahane
Corporate Training & Education Group, Borivali
Tata Consultancy Services
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.
Corporate Training & Education Group, Borivali
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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.
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E-era LifestyleE-era Lifestyle
Corporate Training & Education Group, Borivali
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Your Professional Life StyleMeetings & Deadlines
Job Pressure
New Management Techniques
Long working hours
Hectic Travelling ……
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Your Rewards
Great Remuneration
Stress, Anxiety
Fatigue, Depression
Restlessness
Concentration level
Peace of mind
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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
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Benefits can be described only in words,
but
Your experience
will be beyond words.
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• 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.
Corporate Training & Education Group, Borivali
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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.
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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.
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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.
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STRESS MANAGEMENT
To Improve Quality of Life
&
Speed of Execution
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STRESS MANAGEMENT
To gain Control on Activities
Manage Efficiently
Change for Better/Transform
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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
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Stress and DiseasesStress and Diseases
Allergies
Asthma
Migraines
Irritable Bowel Syndrome
Eczema
High BP
Heart Disease
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Stress and Your HeartStress and Your Heart
•Plaque builds up•Blood clots faster•Thickening of blood•Heart attack•Stroke
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Stress and ImmunityStress and Immunity
•Immunity goes down•Few antibodies produced•Quick effect of viruses•May lead to
Liver cancer
Leukemia
Skin Cancer
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Stress and DigestionStress and Digestion
Stress boost stomach acid secretion leading to
•Esophageal Spasm•Diarrhea•Irritable Bowel Syndrome•Spastic colon
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Stress and Your body frameStress and Your body frame
Continuous stress may eventually lead to reduction in bone density.
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Stress and SkinStress and Skin
•Stress has profound effect on Skin
•Stress can trigger or aggravate acne, eczema, herpes, psoriasis, and hives.
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Stress and BehaviourStress and Behaviour
Stress makes you •unhappy dissatisfied•depressed forgetful•anxious lethargic•panicky undecided•feel inadequate•pessimist
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Kinds of stressKinds of stress
•External
•Internal
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Where is your stress coming Where is your stress coming fromfrom
•Money•Illness•Time Management•Spouse / Partner•Social life•Children•Parents•Family problems
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Where is your stress coming Where is your stress coming fromfrom
•Co-workers
•Commuting
•Work
•Houselhold Problems
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Where is your stress coming Where is your stress coming fromfrom
•Relationship
•Attitude
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Test your Stress LevelTest your Stress Level
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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
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General dealing with Stress
•Keep healthy•Build strong support system•Have Fun•Work on your self esteem•Learn to communicate•Learn coping skills
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Improve relationship•Be positive•Look your best•Be assertive•Give credit•Appreciate colleagues
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Improve Primary Relationship•Marriage•Kids•Parents•Friends•Co-workers
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Get a grip on life•Solve problems•Adapt to the problem•Accept what cannot be changed
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Bio- feedback
•Check temperature•Check Sweat•Check BP
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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
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Stress Building Personality Test
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PERSONALITY AND STRESS
Two personality types that cause stress
•The perfectionists •The martyr
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• Unrealistic Expectations cause
stress
• Taking control helps to counter stress
•Self improvement holds help a great deal.
•Re-framing makes you feel better
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•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
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Distorted Negative Thinking
•Thought Awareness
•Positive Thinking
•Auto Suggestions
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Stress on the Job
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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?
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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.
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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
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Sense of Control over your job is Vital
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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
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•Commuting Stress
•Business Travel Stress
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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)
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Stress Management at Home
for
Two Career Families•Do away with clutter–Identify excess–Be heartless to get rid of expendable
–Rotate your treasures
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Stress Management at Home
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.
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Stress Management 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
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Stress Management at Home
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.
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Stress Management at Home
for
Two Career Families•Finance–Analyse–Budget–save–Pay off debt
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Stress Management at Home
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
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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
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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
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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.
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•Exercise
•Diet
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Your Personality
Physical
Mental
Emotional
Spiritual
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Spirit matters more than matter.
Yoga
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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.
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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.
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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?
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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.
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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
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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.
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SUMMING UP
•Set your Goals•What really matters•Stress Management Goal-Setting Plan
•Practice•Take Control
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THANK YOUTHANK YOU
Know yoga know peace