Understanding Stress And Stress Management

The law dictates that performance Increases up to an optimum level of physical arousal; If arousal continues to Increase (past the optimum level), reference declines; I. E. In order to do well in an exam or competition you need to be ‘keyed up’. Negative If we refer back to the transitional model of stress, ‘a mismatch between the perceived demands of the environment and the perceived ability to cope with those demands’, it would be safe to say that people who overestimate the demands of their exams whilst underestimating the resources they have created for themselves by preparing, experience negative stress.

Physical range of psychological and physical stresses with two pathways of physiological activation. He fabricated the General Adaptation Syndrome (GAS) model which illustrates the short term effects of stresses on the body and suggested that in some circumstances could lead to harmful changes in the body I. E. Stress related illnesses such as gastric ulcers. The pain experienced after surgery is an example of physical stress.

Physical stress will often lead to emotional stress, and emotional stress can manifest physically stress I. E. Aches and pains. https://www. Ml. NIH. Gob/midlines/ once/article/001942. HTML Emotional Emotional stress will typically occur in where a person perceives a situation to be Hellenizing or difficult; what one person may consider stressful, another may not. The loss of a loved one will more often than not be an emotionally stressful situation; especially if this person was also the main or sole financial provider.

A person having to deal with this may feel that they can not cope and experience symptoms such as, tearfulness, depression, fits of rage, impatience, deterioration of personal hygiene and appearance. 2. 1 List a range of signs and symptoms of stress that may affect an individual. There are physical, mental, behavioral and emotional signs that may affect an individual. Physical symptoms include: Aches and pains due to tension I. E. Headache and back pain. Contrary to aches and pains is analgesia – loss of sensitivity to pain.

This is due to the increase in the release of Nero-transmitters, unappealing and endorphins. It means that people suffering physical injury will not feel the level of pain they should until analgesia has subsided; helpful to stay focused during emergencies. Problems manifesting within the digestive organs, stomach and bowel, such as heartburn and indigestion. Significant change in sleep pattern, fatigue, breathlessness, raised blood erasure, heart palpitations, chest pain.

Cold, sweaty and trembling hands or feet Nausea Frequent colds and infections Problems with erections and sexual desire in males. This is due to the decline of the production of testosterone during the stress response. In females, menstrual cycles can be disrupted and sexual desire reduced. Mental symptoms include: Inability to concentrate Memory problems Confusion, anxiety and disorientation Constant worrying and panic attacks Behavioral symptoms include: Appetite changes and eating disorders – eating more or less, bulimia and anorexia

Use of drugs and alcohol to let go Sleeping too much or too little (restlessness) Isolating yourself from others Fidgeting, procrastinating or neglecting responsibilities Nervous habits I. E. Nail biting, pacing Hypochondria Emotional symptoms include: Depression and tearfulness Mood swings Irritability and impatience Agitation, inability to relax Feelings of being overwhelmed and alone https://www. Helped. Org/mental/stress_signs. HTML 2. 2 Relate signs and symptoms of stress to it long-term influence on personal health. Stress that is too intense or for a prolonged can have harmful effects.

Teen Stress Management

Stress can cause teens to not perform at maximum capacity, and for them to worry more. Stress can also mess with your emotions, and cause you to be unhappy and tired. Stress is a normal occurrence and one that needs to be addressed. One method to help teens manage stress is to be more organized. A large source of anxiety for students is homework. If you’re organization improves then you wont need to worry about how you are incapable of doing a certain piece of homework because you forgot to bring home the textbook.

Also, being late can be a stresses. However, if one was to be more organized and have everything ready to go before you left, you wouldn’t be stressed, Last, to much to do, too little time seems to be a intra for some teens. A tool that can help you manage your time wisely is a planner. Planners can help you make sure that you don’t accidental double book yourself, and help ensure that you don’t book events back to back. Being organized is one sure-fire way to alleviate stress in teens.

Another way to successfully manage stress Is actually quite simple: be healthy. Teens are often negligent about how much sleep they get each night. Missing sleep can make teens (and adults) grumpy, low energy, and cranky. These can contribute to additional subsequent stresses. Also, having a healthy diet is important to managing stress. Eating the right amount of veggies, fruits, and chocolate is very important in dealing with worrisome issues.

Last, exercising enough is another secret to staying healthy and managing stress. When you exercise your body releases endorphins, which helps you relax, and feel better. Being healthy Is a wall-wall solution, you can manage stress and stay in shape at the same timely Stress never completely disappears, and it is important to learn how to manage it because of this.

Stress management, ways to reduce stress.

With a Job promotion, or change in the working environment, or changes taking place in the managements or the working colleagues, changes in the principles and policies of the organization etc or even a new relationship and changes taking place in the personal live off person all would be factors causing stress. We experience stress as we readjust our lives either at our work place or in personal lives. In so adjusting to different circumstances, stress will help or hinder us depending on how we react to It. As we have seen, positive stress adds anticipation and excitement to life, and we all heir under a certain amount of stress.

Deadlines, competitions, confrontations, and even our frustrations and sorrows add depth and enrichment to our lives. Our goal is not to eliminate stress but to learn how to manage it and how to use it to help us. Insufficient stress acts as a depressant and may leave us feeling bored or dejected; on the other hand, excessive stress may leave us feeling “tied up in knots. ” What we need to do is find the optimal level of stress which will individually motivate but not overwhelm each of us. There is no single level of stress that is optimal for all people.

We are all individual creatures with unique requirements. As such, what is distressing to one may be a Joy to another. And even when we agree that a particular event Is distressing, we are likely to differ In our physiological and psychological responses to It. The person who loves to arbitrate disputes and moves from job site to job site would be stressed in a job which was stable and routine, whereas the person who thrives under stable conditions would very likely be stressed on a job where duties were highly varied or for that matter if there is a lot of uncertainty in the Job description.

Also, our personal stress requirements and the amount which we can tolerate before we become distressed changes with our ages. It has been found that most health problems are related to unrelieved stress. If one is experiencing stress symptoms, he or she has gone beyond the optimal stress level; hence the person needs to reduce the stress In life and/or Improve the ability to manage It. Identifying unrelieved stress and being aware of Its effect on our lives Is not sufficient for reducing Its harmful effects. Just as there are many sources of stress, there are many possibilities for its management.

However, all require work toward change: rocked? There is an whole new subject known as stress management which is now a days popular. Stress becomes strain when it is continuous. Identifying unrelieved stress and being aware of its effect on our lives is not sufficient for reducing its harmful effects. Just as there are many sources of stress, there are changing the source of stress and/or changing your reaction to it. For any person to perform efficiently and the organization to work effectively the stress in ones life due to personal reasons or due to organizational reasons should be managed. . Become aware of your stresses and your emotional and physical reactions. Notice your distress. Don’t ignore it. Don’t gloss over your problems. Determine what events distress you. What are you telling yourself about meaning of these events? Determine how your body responds to the stress. Do you become nervous or physically upset? If so, in what specific ways? 2. Recognize what you can change. Can you change your stresses by avoiding or eliminating them completely? Can you reduce their intensity (manage them over a period of time instead of on a daily or weekly basis)?

Can you shorten your exposure to stress (take a break, leave the physical premises)? Can you devote the time and energy necessary to making a change (goal setting, time management techniques, and delayed gratification strategies may be helpful here)? 3. Reduce the intensity of your emotional reactions to stress. The stress reaction is triggered by your perception of danger… Physical danger and/ or emotional danger. Are you viewing your stresses in exaggerated terms and/or taking a difficult situation and making it a disaster? Are you expecting to please everyone? Are you overreacting and viewing things as absolutely critical and urgent?

Do you feel you must always prevail in every situation? Work at adopting more moderate views; try to see the stress as something you can Try to temper your excess emotions. Put the situation in perspective. Do not labor on the negative aspects and the “what if’s. ” 4. Learn to moderate your physical reactions to stress. Slow, deep breathing will bring your heart rate and respiration back to normal. Relaxation techniques can reduce muscle tension. Electronic biofeedback can help you gain voluntary control over such things as muscle tension, heart rate, and blood pressure.

Medications, when prescribed by a physician, can help in the short term in iterating your physical reactions. However, they alone are not the answer. Learning to moderate these reactions on your own is a preferable long-term solution. 5. Build your physical reserves. Exercise for cardiovascular fitness three to four times a week (moderate, prolonged rhythmic exercise is best, such as walking, swimming, cycling, or Jogging). Eat well-balanced, nutritious meals. Maintain your ideal weight. Avoid nicotine, excessive caffeine, and other stimulants. Mix leisure with work. Take breaks and get away when you can.

Get enough sleep. Be as consistent with your sleep schedule as possible. 6. Maintain your emotional reserves. Develop some mutually supportive friendships/relationships. Pursue realistic goals which are meaningful to you, rather than goals others have for you that you do not share. Expect some frustrations, failures, and sorrows. Always be kind and gentle with yourself be a friend to yourself. To manage stress one has to find ways to reduce it like : Any person is it in his personal life or for that matter professional life has to ways and means to reduce the tension or the stress which comes along with the work.

One has to develop a proper perspective to see or think about any cause of the tension. One has to have correct frame of mind to take things and view them with a different angle which would render less tension or stress. 2)Stop running from risk: One have to learn to be bold enough to face the situation as it is. Instead of running from a situation or may be hiding from the problem situation. One has to stop worrying about risks and put in his best foot forward to perform any task.

He should give in his best performance or in other words should work hard and try to achieve the best results rather than worrying about the future or what would be in store. One should be prepared for the worst situation. )Avoid rat race: The term “rat race” was coined in the United States where the constant run to out perform than the other due to cut throat competition so much so that the person forgets what his main objectives are rather he goes blindly for the heck of competition and doesn’t care how or by what means is he going to out do or go ahead of the other competitors.

This kind of feeling or the process is a mere rat race where the person himself doesn’t know where it is leading him to. This sort of attitude instead of helping one to achieve his aims in the organization or life increases tension and stress causing health problems. )Work in your area of strength: If one is not well aware of his areas of strengths or his key abilities then he has to first find out what they are only then he would be able to know which areas he would be able to perform well.

By knowing ones key strength areas one can be more confident of the performance and the result of performing the task. By doing so the person can be more successful in what ever task he is doing. He would be able to do better, the tasks which come to him naturally or for which he naturally has a knack of doing. 5)Get off the load: One should not take extra work load as this would lead to worries ether than helping one to perform well.

In is advisable to any person that one has to take only that much work which he would be able to do without getting tension or anxiety. One should not over estimate his capabilities and agree for many tasks at one time. This would lead to the person not being able to do even the task which lays in his core competence areas. One has to learn to give up some of his work load to do the work at hand well. This would increase efficiency as the person would be able to concentrate on one task at a time. Plans he has for the individual.

Stress Management

I take “ninebark. ” I sit-down and get comfortable, slowly take a deep breathe in, hold it, and then exhale very slowly. At the same time, I let my shoulder muscles droop, smile, and say something positive like, “l am r-e-l-a-x-e-d. ” 2. Practice Acceptance. Many people get distressed over things they won’t let themselves accept. Often these are things that can’t be changed, like someone else’s feelings or beliefs. If something unjust bothers me, that is different. If I act in a expansible way, the chances are I will manage stress effectively. . Talk Rationally to Myself. I tend to watch out for perfectionism. Instead, I try to set realistic and attainable goals. It’s good to remember that everyone makes errors. Being careful of procrastination – breaking tasks Into smaller units will help and proportioning will help get things done. 4. Exercise. Physical activity has always provided relief from stress. In the past, daily work was largely physical. Now that physical exertion is no longer a requirement for airing a living, we don’t get rid of stress so easily while working.

It accumulates very quickly. We need to develop a regular exercise program to help reduce the effects of working. It accumulates very quickly. We need to develop a regular exercise program to help reduce the effects of stress before it becomes distress. I usually exercise through aerobics, walking, Jogging, dancing, swimming, and the like. 5. Reduce Time Urgency. I usually allow plenty of time to get things done which means planning my schedule ahead of time. I recognize that you can only do so much In a given period.

Practicing the notion of “pace, not race” has become very 6. Quiet Time. Balancing my family, social, and work demands with special private time is VERY important to me. Hobbies are good antidotes for daily pressures. I like to unwind by taking a quiet stroll, soaking in a hot bath, watching a sunset, or listening to calming music. This is what I usually do after a long tiring day. 7. Watch Your Habits. I try to eat sensibly – a balanced diet will provide all the accessory energy I will need during the day.

I avoid nonprescription drugs as much as I can and I don’t drink alcohol nor do I smoke cigarettes. 8. Talk to Friends. Friends can be good medicine. Daily doses of conversation, regular social engagements, and occasional sharing of deep feelings and thoughts dramatically can reduce stress quite nicely. These techniques of reducing stress are Just but a few ways. This is Just how I reduce my stress and believe me it sure does work. I hope I have enlightened you with some stress management knowledge.

Stress Management: Stress in our Daily Life

Therefore, stress should be eliminated from daily life because it can effect to our health, our work and our relationship. First, stress Is a fearful pathology that can influence to our health. One considerable effect of stress Is that It can make humans health get worse. This is physical effect of stress. Stress can cause some symptoms of asthma and chronic obstructive diseases (Elise. C, 2012). Stress causes our immune system to become weakening. A simple cold can become the flu or a lung infection with a stress person.

In addition, stress can cause sleep problems ND tiredness, which can go on to produce mood swings and hot temper. Stress also has a big effect on how our Internal organs work. For example, the heart beats faster and the blood pressure increases during a stressful period. 77% of the American have these physical symptoms (PAP study, 2007). Psychological or emotional effects of stress also have an effect on us in bad ways. We lose interest in our daily activities because of stress. We are not able to focus on one thing.

Other psychological effect of stress Is losing power of discrimination. Our mind stops working correctly and we are not able to decide what Is good and what Is bad. 73% of the American experienced these psychological symptoms and about haft of American (48%) feel that their stress has increased over the past five years (PAP study, 2007). Another damage of stress is the decreasing our work’s result. And the consequence is low work quality. People who work under stress is hard to focus on their work, they seem to be easy to lose their temper and become irritable.

Also, dynamic staffs may become apathetic in heir work because the staffs get tired and depressed to work; the work productivity reduces remarkable. As an employee’s stress levels Increase,Ethel health may not deteriorate too clinical state,but they may Instead resign before that point (Call. M, 2002). The American Institute of Stress estimates that 75% to 90% of all visits to primary care physicians are for stress-related issues and up to 80% of on-the-Job accidents and injuries are stress-related (American Institute of stress, 2013). In addition, stress make students get unexpected academic performances.

The stress sufferers are not able to pay attention to the lesson at school as well as at home. So, getting high mark Is very difficult to them. Finally, stress can reduce our family relationship and affect our social relationship greatly. Stress also effects on family life. When you are stressful, it makes you feel cranky and unable to deal with even small problems as housework, or taking care of children. Sometimes, it makes you feel frustrated, lose your temper more often, and yell at others for no reason. Since then, relationship between members in family is reduced.

Family distress causes problems In the relationship between adults that are, In turn, linked to less effective over the child’s behavior, lack of warmth and support, inconsistency, and displays of aggression or hostility by parents or older siblings (McClellan, 1994). Besides that, stress effects on community life. Actually, when you have stress, your brain is always passive; everything seems to be terrible, and everything you have done is meaningless. You do not want to communicate with anyone even though they are your best friends, relatives, and neighbors and so on.

This will be very dangerous because you may get depression. In conclusion, as these harms show, stress should be eliminated. First, our health will be badly effected by stress. Furthermore, lacking of health because of stress also effect on our works quality. Finally, stress make our relationship become worse and worse. Therefore, stress should be eliminated from daily life because it can affect to our health, work and relationships and we. Each of us should have a healthy life style so we can avoid stress. References Louise. C. (2012, March 7) stress ND asthma.

Stress management (SIT)

For example, the client would be trained to view wreath as problems to be solved. Following this Is the skills calculation phase which Is where coping skills are taught and practiced primarily In the clinic and then gradually rehearsed in real life. An example of these skills would Include educating clients about the Importance of positive thinking, relaxation, social skills and time management. At the end of this Is the application phase where the client can now apply their newly taught coping skills In different situations which become increasingly stressful.

For instance, some of the techniques they may use include activities such as imagery, modeling, and role playing. It would also include watching someone else and then imitating them. For the most part SIT has been linked to improving performance during sports such as: cross country running, basketball and in particular very effective at boosting the performance of gymnasts. Despite this a limitation of SIT would be that it mainly requires time, effort, motivation and money. On the whole SIT has been used by sports men and women to help overcome the stress that would otherwise slow down their performance.

Many sports men and omen unintentionally respond to stress with maladaptive thoughts which in return interferes with their performance. However, once they understand how their previous thoughts have kept them from reaching their full potential, they begin to develop new coping strategies which can ultimately have a positive impact on their performance, hence the reason why this particular method is used for stress management. Nonetheless, a second method of stress management would be hardiness training which is made up of focusing, reliving stress encounters and self- Improvement.

In the first step clients are taught the biological signs of stress such as muscle tension and increased heart rate. Yet, in the second phase the clients relive stress encounters and analyses the situations and their responses. Lastly In the third phase the intuition they’ve gained can now be used to move forward and as a result learn new techniques of dealing with stress. In Dalton to this It’s also been used on Olympic swimmers to ensure that they’re committed to the challenge of Increased performance levels and are able to control further stressful aspects that occur In their lives.

On the other hand, a problem with hardiness training Is that It cannot be seen as a quick solution to stress due to the time consuming aspects It must first address such as basic aspects of personality and former learned habits of coping which are particular difficult to change . Despite there being some limitations to it the reason as to why hardiness training is such a useful method to be using for stress management is because of its rejuvenating steps that help to overcome the many struggles with stress. Called SIT (stress inoculation therapy) which was proposed by Mechanical.

It’s a therapist and client establish a relationship in which the client is also taught about threats as problems to be solved. Following this is the skills acquisition phase which is where coping skills are taught and practiced primarily in the clinic and then gradually rehearsed in real life. An example of these skills would include educating clients about the importance of positive thinking, relaxation, social skills and time management. At the end of this is the application phase where the client can now apply their newly taught coping skills in different situations which become improvement.

Stress Management Proposal

Stress inadvertently costs business owners work production and money especially hen people begin reporting off from work due to their stresses. There are different kinds of stress, positive stress Is called gestures and examples of that would be getting married or getting a new job. Bad stress is called distress and examples of that would be getting divorced or going into foreclosure on a home. Different levels of stress can be advantageous to people and society as a whole because this allows for growth and prosperity. However, too much positive stress can have negative results in one’s health Just as bad stress.

This paper is about how I would have responded to other stress management techniques and their personal effectiveness. I will also discuss my rationale for their ranking. Over a two day period. I tried the stress technique of handling and using my time efficiently. I always put everyone else’s needs before my own which can be a problem if I am unable to get my tasks accomplished no matter how small a task it may seem. For instance, I had to take my daughter to a sports tryout, nevertheless, I also needed to pick up a gallon of milk for the next day while we were out.

Because the tryouts took so long, I forgot to get the milk for breakfast therefore, I did not complete my task because I put my daughters need before my own task. I procrastinate when It comes to things I need to do whether it is homework assignments or organizing the cupboards when putting dishes away. Additionally, I wait until the very last minute to get things completed nightmare to finish a project. When working on a project I always stop and get something to eat or work on another project which makes me crazy because I know I need to get the first project completed.

I always wait to the last minute to get things done and I always end up stressed out. In order to use my time wisely and to put my needs first, I started making a list of the items that needed to be completed in the order of importance. The list is divided up by days of the week and due dates of what needed to be done. There were a few things on the list that belonged to the children that did come before my needs. Monday is dedicated to myself because that is the end of the week of my class and if everything is not done for the class, I work on it until I have it done.

The rest of the week tasks are written out and prioritize on a calendar. I also used some of the tips from the text to manage my Stress come from many sources like school, family, health related issues or time. Workplace problems. “There are many reasons we experience workplace stress. Our days are extremely busy, with not enough hours to complete all our tasks. We also might experience conflict with co-workers; different work ethics seem to be a very common cause of disagreement. Staff may represent several age groups, contributing strongly to differences in work ethic.

Different levels of education and skill within an office can also cause problems” (Hinting, 2010, page 1). In order to manage your workplace stress one must find out what the triggers are and avoid them or try to fix them. One thing a person can do to reduce the stress is to seek help whether it be from a professional therapist, friend or colleague. One thing is for sure, the best way to handle stress is to find a way to modify the surroundings that are affecting it. Also, one must always keep things in perspective by looking at the problem from another IEEE point or to Just take a break.

Stress management plan

Managing stress is all about taking charge of your thoughts, emotions, schedules, and the way you deal with problems. Stress is not always bad. Gestures can be beneficial; however, more times we are suffering from distress which causes health consequences, affecting the immune, cardiovascular and neuroscience and central nervous systems, and takes a severe emotional toll. For this stress management plan, I’ll go through five main aspects which are nutrition, exercise, rest and sleep, relaxation, and developing hobbies to help manage daily stress. Nutrition Stress and nutrition have always been linked.

Well-nourished bodies are better prepared to cope with stress. Eating well through the day is my first stress dealing strategy. Start right with breakfast. There are a lot of times I do not feel hungry or do not have enough time to cook a nutritious breakfast In the morning. Usually I Just end up with grabbing a piece of bread with a slice of turkey or ham, and then hurry to class. According to the research, breakfast is considered as the most important meal of the day; It helps to kick start metabolism for the day and also helps to stabilize blood sugar levels which will in turn reduce stress.

So instead of waking up my body with a cup of coffee, I would drink some warm water and fruit Juice. Also, having a whole-grain cereal and eggs would help me gain better nutrition than eating toasted bread. Eat well throughout the day. There are 350,000 different forms of edible plants on this planet. A variety diet is essential as different types and colors of food contain different vitamins and minerals. The body can get stressed by trying to break down the same food time and time again. So eating a ‘rainbow’ colors of foods will not only provide the body more nutrition and energy, but also help deal with stress.

To beat stress through nutrition, you also need to pay attention to the consumption of sugar, salt, and caffeine, getting more fresh fruits and vegetables, and avoiding skipping a meal during a stressful day. Exercise We all know that exercise Is Important In our daily life. It increases energy levels. Improves muscle strength, reduces heart disease, enhances the immune system, reduces the risk of certain cancers, and so on. Meanwhile, exercise benefits our mind lust as well as our body. It Improves brain function, lower stress levels, and help prevent and treat mental illnesses like depression.

Any kind of physical activity may help reduce and prevent the effects of stress. Even some gentle exercise like taking a walk works too. When I suffer through a stressful day, more likely to refuse taking time to do exercise, but keep working on my things without a break. Even though I’m aware of the benefits of exercise, it’s hard to change my mindset under stress. But for toys Doing so gives me at least a 20 minute walk every day and allows my brain to take a break. The 20 minutes’ walk did not reduce my work load, but increased the working efficiency.

Therefore I can do the work faster with a higher quality, and reduce my tress level at the same time. Rest and Sleep How we feel during the waking hours hinges greatly on how well we sleep. A good night’s sleep makes us able to tackle the day’s stress more easily. When we get tired, we are less patient and more easily agitated, which can increase stress levels. Most adults need 7-9 hours of sleep per night. Lacking sleep is not only bad for health, but increases stress levels and lowers daily working efficiency. Sleep schedule, bedtime habits, and day-to-day lifestyle choices can make an enormous difference to the quality of nightly rest.

To be productive, mentally sharp, emotionally balanced, and full of energy during the day, it’s essential to get a good night’s sleep and rest. For my personal experience, I do not have sleeping troubles, but suffer more from staying up late and lacking sleep. When I have studying or work left from the day, I tend to stay up late instead of waking up early to get the work done on the next day. Usually after finishing the work, my body already is exhausted, and I fall asleep in Just one minute. However, lacking sleep makes me feel very tired the next day, and this effect lasts for he whole day.

Sometimes I feel my body woke up, but my brain did not. This definitely lowered my work efficiency, and increased my anxiety. To overcome this bad habit, I’m trying to make a change of my sleeping schedule and become a morning person. Relaxation With the increasing life stress and accelerated pace of life, more and more people lose their skills to relax. However, to effectively combat stress, we need to activate the body’s natural relaxation response. We can achieve this by practicing relaxation techniques such as deep breathing, meditation, rhythmic exercise, and yoga.

Relaxation techniques are skills that need to be developed with patience and practice. After the first term studying in the US, I was burned out, and I knew deeply that I had to find a way to study and live with a quality even though there was so much for me to handle in a foreign country. So I began to add 15 minutes rest and relaxation after lunch and dinner in my daily schedule. During this precious time, I allow no study, no work, no electronics, and only close my eyes and lay in the sofa, with nothing in my mind. Doing this really helped me clear my thoughts, and rest my whole body.

To keep doing this and not allow other obligations to encroach on that is another goal in my stress management plan. Developing Hobbies For a balanced lifestyle, play is as important as work. Hobbies can be very enjoyable and inspiring. Over the years, I found developing hobbies is a good way for me to reduce stress while adding a sense of accomplishment to life. I enjoyed all music related activities when I was young, and got the chance to learn how to play piano, and it became my hobby for more than ten years. I also enjoy trying to figure the music out when I get to hear a new liked song.

Stress Management: Need of an Hour

Stress management Is the need of the hour. However hard we try to go beyond a stress situation. Life seems to find new ways of stressing us out and plaguing us with anxiety attacks. Moreover, be it our anxiety, mind-body exhaustion or our erring attitudes, we tend to overlook causes of stress and the conditions triggered by those.

In such unsettling moments we often forget that stresses, if not escapable, are fairly manageable and treatable. Stress, either quick or constant, can Induce risky body-mind disorders. Immediate disorders such as dizzy spells, anxiety attacks, tension, sleeplessness, nervousness and muscle cramps can all result in chronic health problems. They may also affect our immune, cardiovascular and nervous systems and lead individuals to habitual addictions, which are inter-linked with stress. Like “stress reactions”, “relaxation responses” and stress management techniques are some of the body’s Important built-Len response systems.

As a relaxation response the body tries to get back balance In Its homeostasis. Some hormones released during the ;fight or flight’ situation prompt the body to replace the lost carbohydrates and fats, and restore the energy level. The knotted nerves, tightened muscles and an exhausted mind crave for looseness. Unfortunately, today, we don ‘t get relaxing and soothing situations without asking. To be relaxed we have to strive to create such situations. There have been many different definitions of what stress is, whether used by psychologists, medics, management consultants or others.

There seems to have been something approaching open warfare between competing definitions: Views have en passionately held and aggressively defended. Now, the most commonly accepted deflation of stress by Richard S Lazarus Is that stress Is a condition or feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobile. People feel little stress when they have the time, experience and resources to manage a situation. They feel great stress when they think they can’t handle the demands put upon them.

Stress is therefore a negative experience. And it is not an inevitable consequence of an event: It depends a lot on people’s perceptions of a The word ‘stress’ is defined by the Oxford Dictionary as “a state of affair involving demand on physical or mental energy”. A condition or circumstance (not always adverse), which can disturb the normal physiological and psychological functioning of an individual. In medical parlance ‘stress ‘ is defined as a perturbation of the body ‘s homeostasis. This demand on mind-body occurs when it tries to cope with incessant changes in life.

There are two types of instinctive stress response that are important to how we understand stress and stress management: the short-term “Fight-or-flight” response and the long-term “General Adaptation Syndrome”. The first is a basic survival instinct, while the second is a long-term effect of exposure to stress. A third mechanism comes from the way that we think and interpret the situations in which we find ourselves. Actually, these three mechanisms can be part of the same stress response – we will initially look at them separately, and then show how they can fit together. Fight-or-flight” Some of the early work on stress (conducted by Walter Cannon in 1932) established the existence of the well-known fight-or-flight response. His work showed that when an animal experiences a shock or perceives a threat, it quickly releases ermines that help it to survive. These hormones help us to run faster and fight harder. They increase heart rate and blood pressure, delivering more oxygen and blood sugar to power important muscles. They increase sweating in an effort to cool these muscles, and help them stay efficient. They divert blood away from the skin to the core of our bodies, reducing blood loss if we are damaged.

And as well as this, these hormones focus our attention on the threat, to the exclusion of everything else. All of this significantly improves our ability to survive life-threatening events. The General Adaptation Syndrome and Burnout Hans Sells took a different approach from Cannon. Starting with the observation that different diseases and injuries to the body seemed to cause the same symptoms with which the body reacts to a major stimulus. While the Fight-or-flight response works in the very short term, the General Adaptation Syndrome operates in response to longer-term exposure to causes of stress.

Sells identified that when pushed to extremes, animals reacted in three stages: First, in the Alarm Phase, they reacted to the stresses. Next, in the Resistance Phase, the resistance to the stresses increased as the animal adapted to, and coped with, it. This phase lasted for as long as the animal could support this heightened resistance. Finally, once resistance was exhausted, the animal entered the Exhaustion Phase, and resistance declined substantially. Sells established this with many hundreds of experiments performed on laboratory rats. However, he also quoted research during World War II with bomber pilots.

Once they had completed a few missions over enemy territory, these pilots usually settled down and performed well. After many missions, however, pilot fatigue would set in as they began to show “neurotic manifestations”. In the business environment, this exhaustion is seen in “burnout”. The classic example comes from the Wall Street trading floor: by most people’s standards, life on a trading floor is stressful. Traders learn to adapt to the daily stresses of making big financial decisions, and of winning and losing large sums of money. In many cases, however, these stresses increase and fatigue starts to set in.

At the same time, as traders become successful and earn more and more money, their financial motivation to succeed can diminish. Ultimately, many traders experience burnout. We look at this in more detail in our section on burnout.. Stress and the way we think Particularly in normal working life, much of our stress is subtle and occurs without obvious threat to survival. Most comes from things like work overload, conflicting priorities, inconsistent values, over-challenging deadlines, conflict with co-workers, unpleasant environments and so on.

Not only do these reduce our performance as we divert mental effort into handling them, they can also cause a great deal of unhappiness. We have already mentioned that the most common currently accepted definition of stress is something that is experienced when a person perceives that “demands exceed the personal and social resources the individual is able to mobile. ” We’ve already looked at the survival benefits of the fight-or-flight response, as well as the problems this caused for our performance in work-related situations. We’ve also seen the negative “burnout” effect of exposure to long-term stress.

These effects can also affect your health – either with direct physiological damage to your body, or with harmful behavioral effects. The behavioral effects of an over-stressed lifestyle are easy to explain. When under pressure, some people are more likely to drink heavily or smoke, as a way of getting immediate chemical relief from stress. Others may have so much work to do that they do not exercise or eat properly. They may cut down on sleep, or may worry so much that they sleep badly. They may get so carried away with work and meeting daily pressures that they do not take time to see the doctor or dentist when they need to.

All of these are likely to harm health. The direct physiological effects of excessive stress are more complex. In some areas they are well understood, while in other areas, they are still subject to debate and further research. Stress and heart disease The link between stress and heart disease is well-established. If stress is intense, and stress hormones are not ‘used up’ by physical activity, our raised heart rate and high blood pressure put tension on arteries and cause damage to them. As the body heals this damage, artery walls scar and thicken, which can reduce the supply of blood and oxygen to the heart.

This is where a fight-or-flight response can become lethal: Stress hormones accelerate the heart to increase the blood supply to muscles; however, blood vessels in the heart may have become so narrow that not enough blood reaches the heart to meet these demands. This can cause a heart attack. Other effects of stress Stress has been also been found to damage the immune system, which explains why we catch more colds when we are stressed. It may intensify symptoms in diseases that have an autoimmune component, such as rheumatoid arthritis.

It also seems to affect headaches and irritable bowel syndrome, and there are now suggestions of links between stress and cancer. Stress is also associated with mental health problems and, in particular, anxiety and depression. Here the relationship is fairly clear: the negative thinking that is associated with stress also contributes to these. The direct effects of stress in other areas of health are still under debate. In some areas (for example in the formation of stomach ulcers) diseases traditionally associated with stress are now attributed to other causes. Regular exercise can reduce your physiological reaction to stress.

It also strengthens your heart and increases the blood supply to it, directly affecting your vulnerability to heart disease. Although this site focuses mainly on stress and work performance, many of the tools and techniques within it will help you manage stresses that would otherwise adversely affect your health. However, if you suspect that you are prone to stress- related illness, or if you are in any doubt about the state of your health, you should consult appropriate medical advice immediately. Keep in mind that stress management is only part of any solution to stress-related illness.

So far, we have seen that stress is a negative experience. We have seen the short- term negative effects that stress hormones can have on your performance, and have seen how stress can contribute to burnout. The Positive Effects of Pressure Sometimes, however, the pressures and demands that may cause stress can be positive in their effect. One example of this is where sportsmen and women flood their bodies with fight-or-flight adrenaline to power an explosive performance. Another example is where deadlines are used to motivate people who seem bored or unmotivated.

We will discuss this briefly here, but throughout the rest of this site we see stress as a problem that needs to be solved. And the Negative… In most work situations Jobs, our stress responses causes our performance to suffer. A calm, rational, controlled and sensitive approach is usually called for in dealing with most difficult problems at work: Our social inter-relationships are Just too employ not to be damaged by an aggressive approach, while a passive and withdrawn response to stress means that we can fail to assert our rights when we should.

Before we look further at how to manage stress and our performance, it is important to look at the relationship between pressure and performance in a little more detail, first by looking at the idea of the “Inverted-U”, and second by looking at “Flow”. This is the ideal state of concentration and focus that brings excellent performance. Pressure & Performance – the Inverted U The relationship between pressure and performance is explained in one of the eldest and most important ideas in stress management, the “Inverted-U” relationship between pressure and performance (see below).

The Inverted-U relationship focuses on people’s performance of a task. The left hand side of the graph is easy to explain for pragmatic reasons. When there is very little pressure on us to carry out an important task, there is little incentive for us to focus energy and attention on it. This is particularly the case when there may be other, more urgent, or more interesting, tasks competing for attention. As pressure on us increases, we enter the “area of best performance”. Here, we are able to focus on the task and perform well – there is enough pressure on us to focus our attention but not so much that it disrupts our performance.

The right hand side of the graph is more complex to explain. Negative Thoughts Crowd Our Minds We are all aware that we have a limited short-term memory: If you try to memorize a long list of items, you will not be able to remember more than six or eight items processing power in our brains, we cannot be conscious of more than a few thoughts at any one time. In fact, in a very real way, we have a limited “attention capacity’. As we become uncomfortably stressed, distractions, difficulties, anxieties and negative thinking begin to crowd our minds. This is particularly the case where we look at our definition of stress, I. E. Hat it occurs when a person perceives that “demands exceed the personal and social resources the individual is able to mobile. ” These thoughts compete with performance of the task for our attention capacity. Concentration suffers, and focus narrows as our brain becomes overloaded. As shown in the figure, this is something of a slippery slope: the more our brain is overloaded, the more our performance can suffer. The more our performance suffers, the more new distractions, difficulties, anxieties and negative thoughts crowd our minds. Other research has shown that stress reduces people’s ability to deal with large amounts of information.

Both decision-making and creativity are impaired because people are unable to take account of all the information available. This inability accounts for the common observation that highly stressed people will persist in a course of action even when better alternatives are available. It also explains why anxious people perform best when they are put under little additional stress, while alma people may need additional pressure to produce a good performance. Notes on the research behind the Inverted-U While this is an important and useful idea, people’s evaluations of stress and performance are by necessity subjective.

This has made it difficult to prove the ‘Inverted-U idea formally. Also, for ease of explanation, we show a smooth curve here. In reality, different people have different shaped and positioned inverted-us at different times and in different circumstances. This is all part of “life’s rich tapestry. Entering a State of “Flow” When you are operating in your “area of best performance”, you are normally able o concentrate, and focus all of your attention on the important task at hand. When you do this without distraction, you often enter what Professor Mildly Sentimentally of Chicago University describes as a state of flow.

This involves “being completely involved in an activity for its own sake. The ego falls away. Time flies. Every action, movement, and thought follows inevitably from the previous one, like playing Jazz. Your whole being is involved, and you’re using your skills to the utmost”. You perform at your best in this state because you are able to focus all of your efforts, resources and abilities on the tasks at hand. While you are sufficiently motivated to resist competing temptations, you are not so stressed that anxieties and distractions interfere with clear thought.

This is an intensely creative, efficient and satisfying state of mind. It is the state of mind in which, for example, the most persuasive speeches are made, the best software is developed, and the most impressive athletic or artistic performances are Helping Yourself to Get Into Flow One of the frustrations of management is that managers can feel that they lose the right’ to these periods of deep concentration when they must be readily available to others, and be able to deal with the constantly changing information, decisions and activities around them.

Studies of good managers show that they rarely get more than a few minutes alone without distraction. This alone can be frustrating, and can contribute strongly to managerial stress. In Jobs where concentration is a rare commodity, there are various solutions to creating the periods of flow that sustain good performance. Solutions include working from home, or setting aside parts of the day as quiet periods. Another elution might be to delegate the activities that require the greatest levels of concentration, allowing the manager to concentrate on problems as they arise, serving to create a flow of its own.

One of the key aims of this site is to help you manage stress so that you can enter this state of flow, and deliver truly excellent performance in your career. The following are the some useful tools that help to understand the sources of stress in our life. This also helps to understand the way to react to stress, so that you change the way you handle it. Tools of Understanding Stress Diaries Stress WOOS Analysis Self-Help Tool Finder Stress Management Plan Stress Diary Stress Diaries are useful for understanding the causes of short-term stress in our life.

They also give us an insight into how we react to stress. The idea behind Stress Diaries is that on a regular basis you write down how stressed you’re feeling, so that you can understand these stresses and then manage them. This is important because often these stresses flit in and out of our minds without getting the attention and focus that they deserve. As well as helping you capture and understand the most common sources of stress n our life, Stress Diaries help you to understand: Stress Diaries are useful in that they gather information regularly and routinely, over a period of time.

This helps you to separate the common, routine stresses from those that only occur occasionally. This helps you understand the pattern of stress in your life. SOOT Analysis is a useful technique used for understanding an organization’s strategic position. It is routinely used to identify and summarize: Strengths: The capabilities, resources and advantages of an organization. Weaknesses: Things the organization is not good at, areas of resource scarcity and areas where the organization is vulnerable.

Opportunities: The good opportunities open to the organization, which perhaps exploit its strengths or eliminate its weaknesses. Threats: Things that can damage the organization, perhaps as people exploit its limitations or as its environment changes. The Stress SOOT tool is a variant of this technique, focused on helping you to understand your unique strengths and weaknesses in the way you manage stress. It also helps you to identify the resources you have available to you, and points out the consequences of managing stress poorly. Making A Stress Management Plan

So far in this section, we have looked at the Schedule of Recent Experience, Stress Diaries and Stress SOOT. In this article, we use the self-knowledge you have gained with these techniques to think about how you can manage stress. By making a stress management plan, you can focus your attention on the most serious sources of stress in your life, so that you can work on bringing these under control. The diagram below shows the stages of the stress management planning process: We looked at the first stage of this process in our articles on the Schedule of Recent Experience, Stress Diaries and Stress SOOT.

If you have used the tools we discussed, you should already have a good idea of the most important sources of stress in your The next step is to prioritize these sources of stress so that you can separate the important stresses that must be dealt with from the minor, infrequent irritations that do not need as much attention. Start by writing down a list of the sources of stress that you identified with the Schedule of Recent Experience. To this list, add the most frequent and serious sources of stress you identified with your Stress Diary.

Finally, add the weaknesses and threats you identified with Stress SOOT. Review this consolidated list and redraft it in order with the most important things at the top. The items at the top of the list should be the most important for you to resolve, while the ones at the bottom of the list can wait until you have the time to deal with them. Once you have done this, the next step is to think about how to deal with each source of stress. One-by-one. For each source of stress, work through the Stress Key. This will help you find the techniques that are most relevant.

Also, think about what you learned about yourself when you used Stress SOOT Analysis. As part of this, you may have identified people or resources that can help you in managing stress – co-workers, friends, mentors, team members or many other people, or additional resource. Make sure that you make appropriate use of all of the help, skills and resources that you have access to. Also, make a note of the skills that you need to acquire to manage stress effectively. And then think through for yourself whether these are the most effective techniques or skills to use, or whether others may be more appropriate.

Then, based on this, write down what you are going to do to manage each of the important sources of stress that you have identified. This is your Stress Management Plan. Our main definition of stress is that stress is a condition or feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobile. With this in mind, we can now look at how you can manage all of the stresses that your career will bring.

From our definition, there are three major approaches that we can use to manage stress: Action-oriented: In which we seek to confront the problem causing the stress, hanging the environment or the situation; Emotionally-oriented: In which we do not have the power to change the situation, but we can manage stress by changing our interpretation of the situation and the way we feel about it; and Acceptance- oriented: Where something has happened over which we have no power and no emotional control, and where our focus is on surviving the stress.

Action-oriented approaches To be able to take an action-oriented approach, we must have some power in the situation. If we do, then action-oriented approaches are some of the most satisfying ND rewarding ways of managing stress. These are techniques that we can use to manage and overcome stressful situations, changing them to our advantage. The early sections on the navigation bar to the left focus on action-oriented coping. These sections introduce skills that help you to manage your Job actively, work well with your boss and co-workers, and change your surroundings to eliminate environmental stress.

The Action-oriented sections of this site are: Cope with the Stress of Work Overload Survive the Stress of Problem Jobs Deal With Problem People Manage Performance Stress Avoid Burnout Emotionally-oriented approaches – subtle but effective If you do not have the power to change a situation, then you may be able to reduce stress by changing the way you look at it, using an emotionally-oriented approach. Emotionally-oriented approaches are often less attractive than action-oriented approaches in that the stresses can recur time and again; however, they are useful and effective in their place.

The section on Reducing Stress With Rational Thinking explains some useful techniques for getting another perspective on difficult situations. Acceptance-oriented approaches – when there’s no valid alternative… Sometimes, we have so little power in a situation that all we can do to survive it. This is the case, for example, when loved-ones die. In these situations, often the first stage of coping with the stress is to accept one’s lack of power. The section on Defenses Against Stress looks at building the buffers against stress that help you through these difficult periods.

Arguably, the section on Useful Relaxation Techniques also falls into this category. These different approaches to stress management address our definition of stress in different ways: the action-oriented techniques help us to manage the demands upon s and increase the resources we can mobile; the emotionally oriented techniques help us to adjust our perceptions of the situation; and the acceptance-oriented techniques help us survive the situations that we genuinely cannot change.

Stress Management

Describe the conceptual skills you find this Chris Globe needs for his Job as vice president of Original Penguin. As a vice president, Chris Globe needs to act as a top manager also. His role as vice president was characterized by variety, multitasking, fragmentation, and brevity. He needs to oversee the organization or his staff as a whole and maintain good relationship among the team. Constant communication and be able to respond on time for the things need to be done enable him to perform as a good leader to the am.

He also foresee what are the things his group need to improve in order to attain company’s goal. 2. Suppose those flip-flops – or other components of the upcoming fashion show – don’t arrive in time. Describe how Chris Globe might manage the situation. Chris manages the situation by planning and controlling all necessary items needed for the upcoming fashion show. Unfortunately, there are Instances where there are roadblocks on the shipments of flip-flops where he put focus to manage and overcome any obstacles to meet the common goal.

During turbulent times, manager needs to stay calm, In-control of the situation, prioritize people before business and be able to decide on business matters In a timely manner. 3. What do you think Is the most difficult part of Kola’s Job? Why? Chris Kola’s Job most difficult Is to manage all the functions of the company – planning, leading, organizing, and controlling. He Is responsible and accountable for everything that has Penguin brand on It. The decision making he made everyday give more challenges as manager of the company.