Title: Stress management Name: R.Geethanjali Designation: Assistant Professor College: Panimalar Engineering College, Bangalore trunk,roa ,!

ara haraja"uram,Nasarath"et,"oonamallee,Chennai#$%%&'( Conta)t: *&+$,,%--Email: geethrishi&$.gmail.)om

ABSTRACT

STRESS /ANAGE/ENT
Stress is defined as the anticipation of inability to respond adequately to perceived demand, accompanied by anticipation of negative consequences for inadequate response0 - joseph e.mcgrath Stress is the result of an interaction between an individual emotional, intellectual, social and physical resources and the demands on him or her. Stress is a different phenomenon form of pressure. Stress is something more than mere pressure. It carries strong overtones of the breakdown of normal human performance. In an earlier work, Stress is essentially individually defined and must be understood with reference to characteristics of both the individual and his environment. When a person is stressed, the brain releases powerful hormones called glucocorticoids which raise the blood pressure and tense the muscles. The body responds to almost any threat, real or perceived, using this ancient defense system which is meant to operate for short periods only or just long enough to get us to safety or defeat our adversary. Left in this state for prolonged periods, a number of the body systems deteriorate. stress can lead to death. Stress has been on a rise in this era as science and technology have brought tremendous changes in the life style of people. Stressful situation at work place, disturbs the mental peace, weakens a person psychologically and creates comple!ities in social and familial relationship. "eople with a higher percentage of occupational stress may not be satisfied with their job and therefore they will not feel happy working in the organi#ation. It becomes the responsibility of the employing organi#ations and the individual to identify the causes of stress at the workplace and make efforts to reduce them for the effectiveness and efficiency of the individual and the organi#ation itself. In this article we going to discuss about various types of stresses their causes, effect and the techni$ues to manage and reduce stress. 1e23or s: 4Life style, Stress, %ental peace, "sychological weakness, &rgani#ation,' ventually, prolonged

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Whilst there is little disagreement about the prevalence of stress, there is considerable debate about what the word stress actually refers to. Stress is the result of an interaction between an individual(s emotional, intellectual, social and physical resource and the demands on him or her. Stress is a different phenomenon form of pressure. Stress is something more than mere pressure. It carries strong overtones of the breakdown of normal human performance. In an earlier work, Stress is essentially individually defined and must be understood with reference to characteristics of the individual and his environment. There are number of elements that influence on worker. It may be the collective of many factors. )ormally, as stated in figure, the factors like environmental, organi#ational and personal factors will pave the way for more stress. Indian society is undergoing rapid changes due to many contemporary trends in the form of industriali#ation, liberali#ation, moderni#ation, automation etc. These changes have impacted the health profile of employees. Workload has been increased in many folds *additional time in their workplace, deadline to finish tasks'. That creates stress among them. Stress is the adverse reaction which people e!perience due to e!cessive pressure or other types of demands placed on them. In simple words, stress occurs when e!ternal demands e!ceeds from the internal capabilities of a person. Stress can be minimi#ed when one is helped to understand how stress occurs, what the conse$uences of stress are and how it can be coped. This organi#ational stress directly impacts the health profile of the employees. It is therefore imperative that they must have a sound mental and physical health. + person encounters many stressors during course ofhis work. Stressors can be grouped in two categories, job related stressors and individual related stressors. -esearchers have classified occupational stress in different ways. "hysical environment, role stressors, organi#ational structure, job characteristics, relationship with others, career development and work.family conflict can be the stressors among employees. They may also be categori#ed as factors intrinsic to the job, management role, relationship with others, career and achievement, organi#ational structure and climate, home/work interface may be the stressors among people at workplace. In the bustling working world today, competition is relentless, demanding constant innovation

and increases in productivity. The success of a brilliant employee is driven by the need to stay ahead of rivals and peers. They are taught to be resilient and laced with the picture of success. The norm that employers, themselves stressed and permanently tired, use phrases such as 0if you can(t stand the heat, get out of the kitchen 1 that(s the way it is(, no longer hold unless managing stress at the workplace is taken seriously. STRESS 8A D9S:7NCT56NA; ASPECT Stress is an unwanted reaction people have to severe pressures or other types of demands placed upon them. + huge and multi fields literature points a lot of key factors such as work environment, management support, work load etc in determining the stressful the work can be and its effect on employee physical and mental health. +ccording to +nderson , work to family conflicts is also a predecessor which creates stress in employees of an organi#ation. 2ob stress has been also viewed as dysfunctional for organi#ations and their members. 2ob related stress can be mostly immobili#ing because of its possible threats to family functioning and individual performance. 2ob related stress can create a difference between demands on families and the ability of families to provide material security for them. While there is a significant body of research which deals with work and family there is relatively little research which deals specifically with perceived job insecurity *i.e., concerns or fears about job loss' and marriage and family life. Stress e!ists in every organi#ation either big or small. Work place stress has significant effects over the employees job performance and the organi#ations are trying to cope with this scenario. leven forces are used as an antecedents of stress by researches *&verload, -ole vagueness, -ole conflict, -esponsibility for people, "articipation, Lack of feedback, 3eeping up with $uick technological change, 4eing in an innovative role, 5areer growth, &rgani#ational structure and environment and -ecent episodic events'.

C6NSE<7ENCES 6: STRESS

In stress logy, the understanding of the effects of stress and how it overloads the coping resources as well as dealing with the demands placed on us by circumstances can also be easily understood by visuali#ing the negative effects of stress in 6 different conse$uences, a' The physical conse$uences b' The physiological conse$uences7 and c' The occupational conse$uences. T=E P=9S5CA; C6NSE<7ENCES Stress does not automatically cause one to be ill physically. Its impact on health could be mediated by a combination of personality variables, genetic makeup, upbringing and environment. Studies have shown that about 89: of visits to the doctors are for stress. related disorders. 4ut the clear physical conse$uences once under prolonged stress will make the immune system weakened thereby vulnerable to illnesses. ;lucocorticoids, the stress hormones cause the white blood cells to migrate to the bone marrow, making them less available for combating diseases. +s the immune system weakens, increased susceptibility to cancer tends to become more prominent as well as weakening of the muscles and glands. 5ardiovascular diseases *heart diseases and stroke' are some of the common outcomes. &thers physical conse$uences are ulcer, diabetes, hypertension, cholesterol levels rises, ulcers, spastic colons and other gastrointestinal disorders such as acidity levels brought on by the elevation of stress hormone cortisol, and nocturnal bru!ism *teeth grinding at night'. T=E PS9C=6;6G5CA; C6NSE<7ENCES Stress is always directly associated with emotional difficulties and behavioral problems. +s too much demand is placed on the body, the ability to rela! and enjoy life is affected. This in turn creates a host of other effects such as an!iety, phobias, panic attacks, depression, obsessions, compulsions and other psychiatric disorders. &ther common effects are insomnia, aggression, alcoholism, other habitual addictions and divorce. T=E 6CC7PAT56NA; C6NSE<7ENCES Stress and the inability to function as a result of thoughts, fears, phobias and concentration failure are always directly related. The inability to cope with life stressors leads to lower productivity, absenteeism, and increased mistakes on the job as well as accidents. &ccupational conse$uences are always directly related to both psychological *emotional' and physical conse$uences and in turn create major financial losses to the individual and the organi#ation.
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ven insurance companies are plagued by a surge in claims for disability due to stress.related disorders.

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/ANAG5NG STRESS :
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Ph2si)al )onse>uen)es !ercise regularly for the physical and mental well.being. It provides a stress release and keeps the body healthy. It also helps the body release endorphins, which increase the feelings of overall wellbeing. !ercise has so many stress management and health benefits, and for many of us, night time is when it best fits our schedules. Light e!ercise like walking at night can improve sleep as it releases tension without over.stimulating the body. 5reate suitable hobbies . <aving some =down time> is important as hobbies can provide a nice distraction from stress and help us stay 0in the moment(, which is also a great way to relieve tension from stress. Ps2)hologi)al 4Emotional? Conse>uen)es +s some are born more emotionally reactive, others may have a more sensitive physiology and find that stress impacts their blood pressure, induces headaches, or causes other physical responses. Some important basic self care strategies are Sleep . a very important for the emotional and physical wellbeing as lack of sleep can negatively impact the ability to handle stress. %aintain proper nutrition. %aintain social support to keep us healthier and happier, creating a buffer against stress. ?riends can pick us up when we are sad7 provide insights when we are confused, and help us have fun when we need to blow off steam. 5ultivate supportive friendships and e!pand the social circle so that we can have someone to lean on when stressed. "amper yourself by taking care of the body on the outside e.g. a spa treatment, foot refle!ology, etc. 3eep the mind sharp to solve the problems and take on the =challenges> that life presents. <ave the right attitude by looking at things from an optimistic frame of mind. "rocess the emotions by keeping the emotions bottled up as this usually leads to an emotional e!plosion later on. Listen to suitable and sensible music that can soothe the mind and body. 5hoice of music is personal but for effective stress management to work, learn to differentiate between music and noise@ "rayers . use prayer as a major stress reliever and strategy for emotional health. Spiritual practice is deeply personal, and whatever your practice, it should nurture your soul.

6))u"ational 4Beha@ioural? Conse>uen)es

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<ow we respond to stress in our lives is shaped by our early e!periences and cemented over time. &ur habits play a role as well. Those with healthy habits tend to handle stress more effectively. Sleep is a valuable and restorative resource that is vital to well.being and stress management, but can sometimes be hard to come by for the busy and stressed. +bout half of us are getting A hours of sleep or less, and are in dire need of more and better sleep. Some effective night time habits to get into, to help enhance the amount and $uality of sleep are, 5leaning up at the end of the day can leave you feeling less stressed because while you are doing something to tackle the problem, the anticipation of waking up to a cleaner house can make your rest more peacefully. 4ubble bath can rinse away tension and leave the body pampered and the mind free. %assage 1 a great stress reliever that also feels good. Stress journaling . similar to updating the stress dairy, by jotting down significant things that happen throughout the day, and learn to process emotions, solve problems, prepare mentally for the ne!t day, make plans, and get the thoughts out of the head. A6R1 RE;ATED STRESS Stress that has been arises out of the job when the individual performs his work. + person encounters many stressors during course of his work. Stressors can be grouped in two categories, job related stressors and individual related stressors. -esearchers have classified occupational stress in different ways. "hysical environment, role stressors, organi#ational structure, job characteristics, relationship with others, career development and work.family conflict can be the stressors among employees. They may also be categori#ed as factors intrinsic to the job, management role, relationship with others, career and achievement, organi#ational structure and climate, home/work interface may be the stressors among people at workplace. Work place stress has significant effects over the employees job performance and the organi#ations are trying to cope with this scenario.6 leven forces are used as an antecedents of stress by researches *&verload, -ole vagueness, -ole conflict, -esponsibility for people, "articipation, Lack of feedback, 3eeping up with $uick technological change, 4eing in an innovative role, 5areer growth, &rgani#ational structure and environment and -ecent episodic events'.There are many ways so that a companys culture can be changed to help reduce stress,

:leBi time: +llowing workers to start or end the workday earlier or later can reduce work/life stress, especially for working parents. ?le!i time can also reduce the stress of commuting in rush hour traffic. CoD sharing: This allows at least two people trained to perform each job, enabling each employee to have time off without losing productivity. Aork from home: Working from home results in higher morale and job satisfaction and lower employee stress and turnover, according to an analysis of two.decades of studies involving nearly B6 thousand employees, conducted by researchers at "ennsylvania State Cniversity. El er )are su""ort: %any companies have begun to contract with geriatric care specialists to help with issues such as finding doctors to address age.related diagnosis and arranging transportation to medical appointments. =ealth)are a @o)a)2: &ffering an e!pert who can personally address healthcare issues, such as helping to resolve medical bills and interacting with insurance and providers, can help employees reduce worry and stay focused on their job. Em"lo2ees assistan)e "rograms: +"s are typically offered by the <- department as part of the employers health insurance plan to assess and address personal issues that affect employee performance and productivity. Issues can range from substance abuse to family problems and +"s often include counseling benefits. Stress management 3orksho"s: Scheduled workshops that educate employees about the sources of stress, effects on their health and how they can reduce stress can be effective if backed by practical stress management techni$ues that employees can use on and off the job. Buil in eBer)ise Dreaks: -esearch has found that light to moderate e!ercise such as a walking or yoga can lower the cholesterol levels that can lead to stress. + short walk each day may refresh employees during the work day, reducing stress and increasing productivity. 6nsite su""ort grou"s: Stress can be elevated when employees share concerns about work issues, life crises.

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Stress is always a comple! issue but will be even more comple! is left unattended. Stress can be both positive and negative, which has an impact on the employeeDs performance at work. If taken positively, the results are positive and if taken in a negative way, may yield disastrous results. ?or most of the people, low to moderate amount of stress enables them to perform their jobs better .?or most of the people, low to moderate amount of stress enables them to perform their jobs better. The goal of this project is not to eliminate all stress, but to reduce the level of stress Life would certainly be dull without both joyful stressors to which we have to adjust. Referen)es: &.&rgani#ational behavior by Stephen.".-obbins, '.&rgani#ational 4ehaviours by ?reud.".Luthans, (.<arvard business -eview, +dams 2.E.,-. Improving Stress %anagement .+n +ction.-esearch.4ased &E Intervention,' E. +nderson .S., 5offey S.4. and 4yerly T.-., ?ormal &rgani#ational Initiatives and Informal Workplace "ractices, Links to Work.?amily 5onflict and 2ob.-elated &utcomes, 2ournal of %anagement, F8, G8G *F99F' $. +nderson -., Stress at work, the current perspective, The 2ournal of the -oyal Society for the "romotion of <ealth, BF6, 8B*F996' +. +l.+ameri +.S., =Source of job stress for nurses in public hospitals>, Saudi %edical 2ournal, FH *BB', BB86.BB8G *F996' ,. Sheena 2., 5ary 5., Sue 5., Ian E., "aul T. and 5lare %., =The e!perience of work.related stress across occupations>, 2ournal of %anagerial "sychology, F9 *F', BG8.B8G *F99I' *. 4eehr T.+., Walsh 2.T. and Taber T.E., ="erceived situational moderators of the relationship between subjective role ambiguity and role strain , 2ournal of +pplied "sychology, AB, 6I.H9 *BJGA' &%. 4rook +., %ental Stress at Work, The "ractitioner, FB9, I99.I9A *BJG6' &&. 5aplan -.E. and 2ones 3.W., ffects of Work Load, -ole +mbiguity and Type + "ersonality on +n!iety, Eepression and <eart -ate, 2ournal of +pplied "sychology, GB6.GBJ *BJGI' &'. 5ascio W.?., =Wither industrial and organi#ational psychology in a 5hanging world>K +merican "sychologist, I9, JF8.J6J *BJJI' J. 5han 3.4., Lai ;., 3o L.5. and 4oey 3.W., =Work stress among si! professional groups, the Singapore e!perience>, Social Science %edicine, I9 *B9', BHBI.BH6F *F999' &(. 5ordes 5.L. and Eougherty T.W., =+ review and integration of research on job burnout>, +cademy of %anagement -eview, B8, AFB. AIA *BJJ6'BHJF.B9H *BJJ9' &-. Eyer S. and Muine L., =The effects of job demands and control on employee attendance and satisfaction>, 2ournal of &rgani#ational 4ehaviour, BF, IJA.A98 *BJJ8' &E. rickson 2., "ugh W.%. and ;underson .3. ., Status 5ongruency as a "redictor of 2ob Satisfaction and Life Stress,2ournal of +pplied "sychology, IA, IF6.IFI *BJGF' &$. ?isher
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5.E. and ;itelson -., =+ meta.analysis of the correlated of the role conflict and ambiguity>, 2ournal of +pplied "sychology,A8, 6F9.666 *BJ86' &+. ?rench 2.-.". 2r. and 5aplan -.E., &rgani#ational Stress and Individual Strain, In %arrow +.2., ed., The ?ailure of Success,+%+5&%, )ew Lork *BJGF' &,. <ealth and Safety, !ecutive. Tackling Work.related Stress, + ;uide for mployees. I)E;6HB, Sudbury, <S 4ooks *F99B' &*. Igharia %agid and ;reenhaus 2effrey <., =Eeterminants of %IS mployees turnover intentions, + Structural $uation %odel>, 5ommunications of the +5%, 6I *F', 6H.HJ *BJJF' '%. 2ackson S. . and Schuler -.S., =+ meta.analysis and conceptual criti$ue of research on role ambiguity and role conflict in work settings>, &rgani#ational 4ehavior and <uman Eecision "rocesses, 6A, BA.G8 *BJ8I'

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