Stress Management

How to Reduce, Prevent, and Cope with Stress

It may seem that theres nothing you can do about stress. The bills wont stop coming, there will
never be more hours in the day, and your career and family responsibilities will always be
demanding. But you have more control than you might think. In fact, the simple realization that
youre in control of your life is the foundation of stress management. Managing stress is all
about taking charge: of your thoughts, emotions, schedule, and the way you deal with problems

In This Article:

Identify sources of stress

Look at how you cope with stress

Avoid unnecessary stress

Alter the situation

Adapt to the stressor

Accept the things you cant change

Make time for fun and relaxation

Adopt a healthy lifestyle

Identify the sources of stress in your life

Stress management starts with identifying the sources of stress in your life. This isnt as easy as
it sounds. Your true sources of stress arent always obvious, and its all too easy to overlook your
own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that youre

constantly worried about work deadlines. But maybe its your procrastination, rather than the
actual job demands, that leads to deadline stress.
To identify your true sources of stress, look closely at your habits, attitude, and excuses:

Do you explain away stress as temporary (I just have a million things going on right
now) even though you cant remember the last time you took a breather?
Do you define stress as an integral part of your work or home life (Things are always
crazy around here) or as a part of your personality (I have a lot of nervous energy,
thats all).
Do you blame your stress on other people or outside events, or view it as entirely normal
and unexceptional?

Until you accept responsibility for the role you play in creating or maintaining it, your stress
level will remain outside your control.

Start a Stress Journal

A stress journal can help you identify the regular stressors in your life and the way you deal with
them. Each time you feel stressed, keep track of it in your journal. As you keep a daily log, you
will begin to see patterns and common themes. Write down:

What caused your stress (make a guess if youre unsure)

How you felt, both physically and emotionally

How you acted in response

What you did to make yourself feel better

Look at how you currently cope with stress

Think about the ways you currently manage and cope with stress in your life. Your stress journal
can help you identify them. Are your coping strategies healthy or unhealthy, helpful or
unproductive? Unfortunately, many people cope with stress in ways that compound the problem.

Unhealthy ways of coping with stress

These coping strategies may temporarily reduce stress, but they cause more damage in the long
run:

Smoking

Using pills or drugs to relax

Drinking too much

Sleeping too much

Overeating or undereating

Procrastinating

Zoning out for hours in front of the TV

or computer

Filling up every minute of the day to

avoid facing problems

Withdrawing from friends, family, and

activities

Taking out your stress on others (lashing

out, angry outbursts, physical violence)

Learning healthier ways to manage stress

If your methods of coping with stress arent contributing to your greater emotional and physical
health, its time to find healthier ones. There are many healthy ways to manage and cope with
stress, but they all require change. You can either change the situation or change your reaction.
When deciding which option to choose, its helpful to think of the four As: avoid, alter, adapt, or
accept.
Since everyone has a unique response to stress, there is no one size fits all solution to
managing it. No single method works for everyone or in every situation, so experiment with
different techniques and strategies. Focus on what makes you feel calm and in control.

Dealing with Stressful Situations: The Four As

Change the situation:

Change your reaction:

Avoid the stressor

Adapt to the stressor

Alter the stressor

Accept the stressor

Stress management strategy #1: Avoid unnecessary stress

Not all stress can be avoided, and its not healthy to avoid a situation that needs to be addressed.
You may be surprised, however, by the number of stressors in your life that you can eliminate.

Learn how to say no Know your limits and stick to them. Whether in your personal
or professional life, refuse to accept added responsibilities when youre close to reaching
them. Taking on more than you can handle is a surefire recipe for stress.
Avoid people who stress you out If someone consistently causes stress in your life and
you cant turn the relationship around, limit the amount of time you spend with that
person or end the relationship entirely.

Take control of your environment If the evening news makes you anxious, turn the
TV off. If traffics got you tense, take a longer but less-traveled route. If going to the
market is an unpleasant chore, do your grocery shopping online.

Avoid hot-button topics If you get upset over religion or politics, cross them off your
conversation list. If you repeatedly argue about the same subject with the same people,
stop bringing it up or excuse yourself when its the topic of discussion.

Pare down your to-do list Analyze your schedule, responsibilities, and daily tasks. If
youve got too much on your plate, distinguish between the shoulds and the musts.
Drop tasks that arent truly necessary to the bottom of the list or eliminate them entirely.

Stress management strategy #2: Alter the situation

If you cant avoid a stressful situation, try to alter it. Figure out what you can do to change things
so the problem doesnt present itself in the future. Often, this involves changing the way you
communicate and operate in your daily life.

Express your feelings instead of bottling them up. If something or someone is

bothering you, communicate your concerns in an open and respectful way. If you dont
voice your feelings, resentment will build and the situation will likely remain the same.
Be willing to compromise. When you ask someone to change their behavior, be willing
to do the same. If you both are willing to bend at least a little, youll have a good chance
of finding a happy middle ground.

Be more assertive. Dont take a backseat in your own life. Deal with problems head on,
doing your best to anticipate and prevent them. If youve got an exam to study for and
your chatty roommate just got home, say up front that you only have five minutes to talk.

Manage your time better. Poor time management can cause a lot of stress. When youre
stretched too thin and running behind, its hard to stay calm and focused. But if you plan
ahead and make sure you dont overextend yourself, you can alter the amount of stress
youre under.

Stress management strategy #3: Adapt to the stressor

If you cant change the stressor, change yourself. You can adapt to stressful situations and regain
your sense of control by changing your expectations and attitude.

Reframe problems. Try to view stressful situations from a more positive perspective.
Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup,
listen to your favorite radio station, or enjoy some alone time.
Look at the big picture. Take perspective of the stressful situation. Ask yourself how
important it will be in the long run. Will it matter in a month? A year? Is it really worth
getting upset over? If the answer is no, focus your time and energy elsewhere.

Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting
yourself up for failure by demanding perfection. Set reasonable standards for yourself
and others, and learn to be okay with good enough.

Focus on the positive. When stress is getting you down, take a moment to reflect on all
the things you appreciate in your life, including your own positive qualities and gifts.
This simple strategy can help you keep things in perspective.

Adjusting Your Attitude

How you think can have a profound effect on your emotional and physical well-being. Each time
you think a negative thought about yourself, your body reacts as if it were in the throes of a
tension-filled situation. If you see good things about yourself, you are more likely to feel good;
the reverse is also true. Eliminate words such as "always," "never," "should," and "must." These
are telltale marks of self-defeating thoughts.

Stress management strategy #4: Accept the things you cant

change
Some sources of stress are unavoidable. You cant prevent or change stressors such as the death
of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with
stress is to accept things as they are. Acceptance may be difficult, but in the long run, its easier
than railing against a situation you cant change.

Dont try to control the uncontrollable. Many things in life are beyond our control
particularly the behavior of other people. Rather than stressing out over them, focus on
the things you can control such as the way you choose to react to problems.
Look for the upside. As the saying goes, What doesnt kill us makes us stronger.
When facing major challenges, try to look at them as opportunities for personal growth. If
your own poor choices contributed to a stressful situation, reflect on them and learn from
your mistakes.

Share your feelings. Talk to a trusted friend or make an appointment with a therapist.
Expressing what youre going through can be very cathartic, even if theres nothing you
can do to alter the stressful situation.

Learn to forgive. Accept the fact that we live in an imperfect world and that people
make mistakes. Let go of anger and resentments. Free yourself from negative energy by
forgiving and moving on.

Stress management strategy #5: Make time for fun and

relaxation
Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by
nurturing yourself. If you regularly make time for fun and relaxation, youll be in a better place
to handle lifes stressors when they inevitably come.

Healthy ways to relax and recharge

Go for a walk.

Savor a warm cup of coffee or tea.

Spend time in nature.

Play with a pet.

Call a good friend.

Work in your garden.

Sweat out tension with a good workout.

Get a massage.

Write in your journal.

Curl up with a good book.

Take a long bath.

Listen to music.

Light scented candles.

Watch a comedy.

Dont get so caught up in the hustle and bustle of life that you forget to take care of your own
needs. Nurturing yourself is a necessity, not a luxury.

Set aside relaxation time. Include rest and relaxation in your daily schedule. Dont allow
other obligations to encroach. This is your time to take a break from all responsibilities
and recharge your batteries.
Connect with others. Spend time with positive people who enhance your life. A strong
support system will buffer you from the negative effects of stress.

Do something you enjoy every day. Make time for leisure activities that bring you joy,
whether it be stargazing, playing the piano, or working on your bike.

Keep your sense of humor. This includes the ability to laugh at yourself. The act of
laughing helps your body fight stress in a number of ways.

Stress management strategy #6: Adopt a healthy lifestyle

You can increase your resistance to stress by strengthening your physical health.

Exercise regularly. Physical activity plays a key role in reducing and preventing the
effects of stress. Make time for at least 30 minutes of exercise, three times per week.
Nothing beats aerobic exercise for releasing pent-up stress and tension.
Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be
mindful of what you eat. Start your day right with breakfast, and keep your energy up and
your mind clear with balanced, nutritious meals throughout the day.

Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end
in with a crash in mood and energy. By reducing the amount of coffee, soft drinks,
chocolate, and sugar snacks in your diet, youll feel more relaxed and youll sleep better.

Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may
provide an easy escape from stress, but the relief is only temporary. Dont avoid or mask
the issue at hand; deal with problems head on and with a clear mind.

Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired
will increase your stress because it may cause you to think irrationally.

Stress management
From Wikipedia, the free encyclopedia
Jump to: navigation, search
"Stress relief" redirects here. For the episode of The Office (U.S.), see Stress Relief.
Stress management refers to the wide spectrum of techniques and psychotherapies aimed at
controlling a person's levels of stress, especially chronic stress, usually for the purpose of
improving everyday functioning.
In this context, the term 'stress' refers only to a stress with significant negative consequences, or
distress in the terminology advocated by Hans Selye, rather than what he calls eustress, a stress
whose consequences are helpful or otherwise positive.
Stress produces numerous symptoms which vary according to persons, situations, and severity.
These can include physical health decline as well as depression. The process of stress
management is named as one of the keys to a happy and successful life in modern society.[1]
Although life provides numerous demands that can prove difficult to handle, stress management
provides a number of ways to manage anxiety and maintain overall well-being.
Despite stress often being thought of as a subjective experience, levels of stress are readily
measureable using various physiological tests, similar to those used in polygraphs.
Many practical stress management techniques are available, some for use by health practitioners
and others for self-help, which may help an individual to reduce stress, provide positive feelings
of being in control of one's life and promote general well-being.
The effectiveness of the different stress management techniques can be difficult to assess, as few
of them have received significant attention from researchers. Consequently, the amount and
quality of evidence for the various techniques varies widely. Some are accepted as effective
treatments for use in psychotherapy, whilst others with less evidence favouring them are
considered alternative therapies. Many professional organisations exist to promote and provide
training in conventional or alternative therapies.
There are several models of stress management, each with distinctive explanations of
mechanisms for controlling stress. Much more research is necessary to provide a better
understanding of which mechanisms actually operate and are effective in practice.

Contents

1 Historical foundations
2 Models

3 Transactional model

3.1 Health realization/innate health model

4 Techniques
o

4.1 Stress prevention & resilience

4.2 Measuring stress

4.3 Effectiveness

5 Types of stress
o

5.1 Acute stress

5.2 Chronic stress

6 Stress in the workplace

o

6.1 Medical Environment Stress

7 Stress Management Programs in Workplace

8 See also

9 References

10 External links

Historical foundations
Walter Cannon and Hans Selye used animal studies to establish the earliest scientific basis for the
study of stress. They measured the physiological responses of animals to external pressures, such
as heat and cold, prolonged restraint, and surgical procedures, then extrapolated from these
studies to human beings.[2][3]
Subsequent studies of stress in humans by Richard Rahe and others established the view that
stress is caused by distinct, measureable life stressors, and further, that these life stressors can be
ranked by the median degree of stress they produce (leading to the Holmes and Rahe Stress
Scale). Thus, stress was traditionally conceptualized to be a result of external insults beyond the
control of those experiencing the stress. More recently, however, it has been argued that external
circumstances do not have any intrinsic capacity to produce stress, but instead their effect is
mediated by the individual's perceptions, capacities, and understanding.

Models
This section is empty. You can help by adding to it. (August 2013)

Transactional model

Richard Lazarus and Susan Folkman suggested in 1984 that stress can be thought of as resulting
from an imbalance between demands and resources or as occurring when pressure exceeds
one's perceived ability to cope. Stress management was developed and premised on the idea that
stress is not a direct response to a stressor but rather one's resources and ability to cope mediate
the stress response and are amenable to change, thus allowing stress to be controllable.[4]
Among the many stressors mentioned by employees, these are the most common:

The way employees are treated by their bosses/supervisors or company

Lack of job security

Company policies

Coworkers who don't do their fair share

Unclear expectations

Poor communication

Not enough control over assignments

Inadequate pay or benefits

Urgent deadlines

Too much work

Long Hours

Uncomfortable physical conditions

Relationship conflicts

Coworkers making careless mistakes

Dealing with rude customers

Lack of cooperation

How the company treats coworkers[5]

In order to develop an effective stress management programme it is first necessary to identify the
factors that are central to a person controlling his/her stress, and to identify the intervention
methods which effectively target these factors. Lazarus and Folkman's interpretation of stress
focuses on the transaction between people and their external environment (known as the
Transactional Model). The model contends that stress may not be a stressor if the person does not
perceive the stressor as a threat but rather as positive or even challenging. Also, if the person
possesses or can use adequate coping skills, then stress may not actually be a result or develop
because of the stressor. The model proposes that people can be taught to manage their stress and

cope with their stressors. They may learn to change their perspective of the stressor and provide
them with the ability and confidence to improve their lives and handle all of types of stressors.

Health realization/innate health model

The health realization/innate health model of stress is also founded on the idea that stress does
not necessarily follow the presence of a potential stressor. Instead of focusing on the individual's
appraisal of so-called stressors in relation to his or her own coping skills (as the transactional
model does), the health realization model focuses on the nature of thought, stating that it is
ultimately a person's thought processes that determine the response to potentially stressful
external circumstances. In this model, stress results from appraising oneself and one's
circumstances through a mental filter of insecurity and negativity, whereas a feeling of wellbeing results from approaching the world with a "quiet mind".[6][7]
This model proposes that helping stressed individuals understand the nature of thought
especially providing them with the ability to recognize when they are in the grip of insecure
thinking, disengage from it, and access natural positive feelingswill reduce their stress.

Techniques
High demand levels load the person with extra effort and work. A new time schedule is worked
up, and until the period of abnormally high, personal demand has passed, the normal frequency
and duration of former schedules is limited.
Many techniques cope with the stresses life brings. Some of the following ways induce a lower
than usual stress level, temporarily, to compensate the biological tissues involved; others face the
stressor at a higher level of abstraction:

Autogenic training
Social activity

Cognitive therapy

Conflict resolution

Cranial Release Technique

Exercise

Getting a hobby

Meditation

Mindfulness (psychology)

Deep breathing

Yoga Nidra

Nootropics

Reading novels

Prayer

Relaxation techniques

Artistic expression

Fractional relaxation

Progressive relaxation

Spas

Somatics training

Spending time in nature

Stress balls

Natural medicine

Clinically validated alternative treatments

Time management

Planning and decision making

Listening to certain types of relaxing music[8]

Spending quality time with pets

Techniques of stress management will vary according to the philosophical paradigm.[9] [10]

Stress prevention & resilience

Although many techniques have traditionally been developed to deal with the consequences of
stress considerable research has also been conducted on the prevention of stress, a subject closely
related to psychological resilience-building. A number of self-help approaches to stressprevention and resilience-building have been developed, drawing mainly on the theory and
practice of cognitive-behavioural therapy.[11]

Measuring stress
Levels of stress can be measured. One way is through the use of psychological testing: the
Holmes and Rahe Stress Scale is used to rate stressful life events, while the DASS contains a
scale for stress based on self-report items. Changes in blood pressure and galvanic skin response
can also be measured to test stress levels, and changes in stress levels. A digital thermometer can

be used to evaluate changes in skin temperature, which can indicate activation of the fight-orflight response drawing blood away from the extremities. Cortisol is the main hormone released
during a stress response and measuring cortisol from hair will give a 60-90 baseline stress level
of an individual. This method of measuring stress is currently the most popular method in the
clinic.

Effectiveness
Stress management has physiological and immune benefits.[12]
Positive outcomes are observed using a combination of non-drug interventions:[13]

treatment of anger or hostility,

autogenic training

talking therapy (around relationship or existential issues)

biofeedback

cognitive therapy for anxiety or clinical depression

Types of stress
Acute stress
Acute stress is the most common form of stress among humans worldwide. Acute stress deals
with the pressures of the near future or dealing with the very recent past. This type of stress is
often misinterpreted for being a negative connotation. While this is the case in some
circumstances, it is also a good thing to have some acute stress in life. Running or any other form
of exercise is considered an acute stressor. Some exciting or exhilarating experiences such as
riding a roller coaster is an acute stress but is usually very fun. Acute stress is a short term stress
and in result, does not have enough time to do the damage that long term stress causes.[14]

Chronic stress
Chronic stress is the exact opposite of acute stress. It has a wearing effect on people that can
become a very serious health risk if it continues over a long period of time. Chronic stress can
lead to memory loss, damage spacial recognition and produce a decreased drive of eating. The
severity varies from person to person and also sex difference can be an underlying factor. Women
are able to take longer durations of stress than men without showing the same maladaptive
changes. Men can deal with shorter stress duration better than women can but once males hit a
certain threshold, the chances of them developing mental issues increases drastically.[15]

Stress in the workplace

Unconventional solution to workplace stress.

Stress in the workplace is a commonality throughout the world in every business. Managing that
stress becomes vital in order to keep up job performance as well as relationship with co-workers
and employers. For some workers, changing the work environment relieves work stress. Making
the environment less competitive between employees decreases some amounts of stress.
However, each person is different and some people like the pressure to perform better.
Salary can be an important concern of employees. Salary can affect the way people work because
they can aim for promotion and in result, a higher salary. This can lead to chronic stress.[citation
needed]

Cultural differences have also shown to have some major effects on stress coping problems.
Eastern Asian employees may deal with certain work situations differently than a Western North
American employee would.[citation needed]
In order to manage stress in the workplace, employers can provide stress managing programs
such as therapy, communication programs, and a more flexible work schedule.[16]

Medical Environment Stress

A study was done on the stress levels in general practitioners and hospital consultants in 1994.
Over 500 medical employees participated in this study done by Dr. R.P Caplan. These results
showed that 47% of the workers scored high on their questionnaire for high levels of stress. 27%
of the general practitioners even scored to be very depressed. These numbers came to a surprise
to Dr. Caplan and it showed how alarming the large number of medical workers become stressed
out because of their jobs. Managers stress levels were not as high as the actual practitioners
themselves. An eye opening statistic showed that nearly 54% of workers suffered from anxiety
while being in the hospital. Although this was a small sample size for hospitals around the world,
Caplan feels this trend is probably fairly accurate across the majority of hospitals.[17]

Stress Management Programs in Workplace

Many businesses today have began to use Stress Management Programs for employees who are
having trouble adapting to stress at the workplace or at home. Many people have spill over stress
from home into their working environment. There are a couple of ways businesses today try to
alleviate stress on their employees. One way is individual intervention. This starts off by
monitoring the stressors in the individual. After monitoring what causes the stress, next is
attacking that stressor and trying to figure out ways to alleviate them in any way. Developing
social support is vital in individual intervention, being with others to help you cope has proven to
be a very effective way to avoid stress. Avoiding the stressors all together is the best possible
way to get rid of stress but that is very difficult to do in the workplace. Changing behavioral
patterns, may in turn, help reduce some of the stress that is put on at work as well.
Employee Assistance Programs can include in-house counseling programs on managing stress.
Evaluative research has been conducted on EAPs that teach individual stress control and
inoculation techniques such as relaxation, biofeedback, and cognitive restructuring. Studies show
that these programs can reduce the level of physiological arousal associated with high stress.
Participants who master behavioral and cognitive stress-relief techniques report less tension,
fewer sleep disturbances, and an improved ability to cope with workplace stressors.[18]
Another way of reducing stress at work is by simply changing the workload for an employee.
Some may be too overwhelmed that they have so much work to get done, or some also may have
such little work that they are not sure what to do with themselves at work. Improving
communications between employees also sounds like a simple approach, but it is very effective
for helping reduce stress. Sometimes making the employee feel like they are a bigger part of the
company, such as giving them a voice in bigger situations shows that you trust them and value
their opinion. Having all the employees mesh well together is a very underlying factor which can
take away much of workplace stress. If employees fit well together and feed off of each other,
the chances of lots of stress is very minimal. Lastly, changing the physical qualities of the
workplace may reduce stress. Changing simple things such as the lighting, air temperature, odor,
and up to date technology.
Intervention is broken down into three steps: Primary, Secondary, Tertiary. Primary deals with
eliminating the stressors all together. Secondary deals with detecting stress and figuring out ways
to cope with it and improving stress management skills. FInally, tertiary deals with recovery and
rehabbing the stress all together. These three steps are usually the most effective way to deal with
stress not just in the workplace, but overall.[19]

Definition: Stress is the body's reaction to a change that requires a physical, mental or emotional
adjustment or response.
Stress can come from any situation or thought that makes you feel frustrated, angry, nervous, or
anxious.

What is Stress? Meaning, Definition and

Causes of Stress
What is Stress? Meaning

Stress is a general term applied to various mental and physiological pressures experienced by
people feel in their lives.

Definition of Stress

Stress may be defined as "a state of psychological and / or physiological imbalance resulting
from the disparity between situational demand and the individual's ability and / or motivation to
meet those demands."
Dr. Hans Selye, one of the leading authorities on the concept of stress, described stress as "the
rate of all wear and tear caused by life."
Stress can be positive or negative. Stress can be positive when the situation offers an opportunity
for a person to gain something. It acts as a motivator for peak performance. Stress can be
negative when a person faces social, physical, organisational and emotional problems.

Causes of Stress

Factors that cause stress are called "Stressors." The following are the sources or causes of an
organisational and non-organisational stress.

1. Causes of an Organisational Stress

The main sources or causes of an organisational stress are :1. Career Concern : If an employee feels that he is very much behind in corporate ladder,
then he may experience stress and if he feels that there are no opportunities for selfgrowth he may experience stress. Hence unfulfilled career expectations are a major
source of stress.
2. Role Ambiguity : It occurs when the person does not known what he is supposed to do
on the job. His tasks and responsibilities are not clear. The employee is not sure what he
is expected to do. This creates confusion in the minds of the worker and results in stress.
3. Rotating Shifts : Stress may occur to those individuals who work in different shifts.
Employees may be expected to work in day shift for some days and then in the night
shift. This may create problems in adjusting to the shift timings, and it can affect not only
personal life but also family life of the employee.
4. Role Conflict : It takes place when different people have different expectations from a
person performing a particular role. It can also occur if the job is not as per the
expectation or when a job demands a certain type of behaviour that is against the person's
moral values.
5. Occupational Demands : Some jobs are more stressful than others. Jobs that involve risk
and danger are more stressful. Research findings indicate that jobs that are more stressful
usually requires constant monitoring of equipments and devices, unpleasant physical
conditions, making decisions, etc.
6. Lack of Participation in Decision Making : Many experienced employees feel that
management should consult them on matters affecting their jobs. In reality, the superiors
hardly consult the concerned employees before taking a decision. This develops a feeling
of being neglected, which may lead to stress.
7. Work Overload : Excessive work load leads to stress as it puts a person under
tremendous pressure. Work overload may take two different forms :i.

Qualitative work overload implies performing a job that is complicated or beyond

the employee's capacity.

ii.

Quantitative work overload arises when number of activities to be performed in

the prescribed time are many.

8. Work Underload : In this case, very little work or too simple work is expected on the
part of the employee. Doing less work or jobs of routine and simple nature would lead to
monotony and boredom, which can lead to stress.
9. Working Conditions : Employees may be subject to poor working conditions. It would
include poor lighting and ventilations, unhygienic sanitation facilities, excessive noise
and dust, presence of toxic gases and fumes, inadequate safety measures, etc. All these
unpleasant conditions create physiological and psychological imbalance in humans
thereby causing stress.

10. Lack of Group Cohesiveness : Every group is characterised by its cohesiveness

although they differ widely in degree of cohesiveness. Individuals experience stress when
there is no unity among the members of work group. There is mistrust, jealously, frequent
quarrels, etc., in groups and this lead to stress to employees.
11. Interpersonal and Intergroup Conflict : Interpersonal and intergroup conflict takes
place due to differences in perceptions, attitudes, values and beliefs between two or more
individuals and groups. Such conflicts can be a source of stress to group members.
12. Organisational Changes : When changes occur, people have to adapt to those changes
and this may cause stress. Stress is higher when changes are major or unusual like
transfer or adaption of new technology.
13. Lack of Social Support : When individuals believe that they have the friendship and
support of others at work, their ability to cope with the effects of stress increases. If this
kind of social support is not available then an employee experiences more stress.

2. Causes of Non-Organisational Stress

Certain factors outside the scope of an organisation also cause stress.

These main sources or causes of non-organisational stress are :1. Civic Amenities : Poor civic amenities in the area in which one lives can be a cause of
stress. Inadequate or lack of civic facilities like improper water supply, excessive noise or
air pollution, lack of proper transport facility can be quite stressful.
2. Life Changes : Life changes can bring stress to a person. Life changes can be slow or
sudden. Slow life changes include getting older and sudden life changes include death or
accident of a loved one. Sudden life changes are highly stressful and very difficult to
cope.
3. Frustration : Frustration is another cause of stress. Frustration arises when goal directed
behaviour is blocked. Management should attempt to remove barriers and help the
employees to reach their goals.
4. Caste and Religion Conflicts : Employees living in areas which are subject to caste and
religious conflicts do suffer from stress. In case of religion, the minorities and lower-caste
people (seen especially in India) are subject to more stress.
5. Personality : People are broadly classified as 'Type A' and 'Type B'.
i.

Feels guilty while relaxing.

ii.

Gets irritated by minor mistakes of self and others.

iii.

Feels impatient and dislikes waiting.

iv.

Does several things at one time.

While the 'Type B' people are exactly opposite and hence are less affected by stress due to
above mentioned factors.
6. Technological Changes : When there are any changes in technological field, employees
are under the constant stress of fear of losing jobs, or need to adjust to new technologies.
This can be a source of stress.
7. Career Changes : When a person suddenly switches over a new job, he is under stress to
shoulder new responsibilities properly. Under promotion, over promotion, demotion and
transfers can also cause stress.

Stress symptoms: Effects on your body and

behavior
By Mayo Clinic staff
Stress symptoms may be affecting your health, even though you might not realize it. You may
think illness is to blame for that nagging headache, your frequent insomnia or your decreased
productivity at work. But stress may actually be the culprit.

Common effects of stress

Indeed, stress symptoms can affect your body, your thoughts and feelings, and your behavior.
Being able to recognize common stress symptoms can give you a jump on managing them. Stress
that's left unchecked can contribute to health problems, such as high blood pressure, heart
disease, obesity and diabetes.
Common effects of stress ...
... On your body

... On your mood

... On your behavior

Headache

Anxiety

Overeating or undereating

Muscle tension or
pain

Restlessness

Angry outbursts

Lack of motivation
or focus

Drug or alcohol abuse

Tobacco use

Social withdrawal

Chest pain

Fatigue

Irritability or anger

Change in sex drive

Sadness or
depression

Stomach upset

Sleep problems

Act to manage stress

If you have stress symptoms, taking steps to manage your stress can have numerous health
benefits. Explore stress management strategies, such as:

Physical activity
Relaxation techniques

Meditation

Yoga

Tai chi

And be sure to get plenty of sleep, eat a balanced diet, and avoid tobacco use and excess caffeine
and alcohol intake.

What Is Stress?
Stress is the body's reaction to harmful situations -- whether theyre real or perceived. When you
feel threatened, a chemical reaction occurs in your body that allows you to act in a way to
prevent injury. This reaction is known as "fight-or-flight, or the stress response. During stress
response, your heart begins to race, breathing quickens, muscles tighten, and blood pressure
rises. Youve gotten ready to act. It is how you protect yourself.
Stress means different things to different people. What causes stress in one person may be of
little concern to another. Some people are better able to handle stress than others. And, not all
stress is bad. In small doses, stress can help you accomplish tasks and prevent you from getting
hurt. For example, stress is what gets you to slam on the breaks to avoid hitting the car in front of
you. That's a good thing.
Our bodies are designed to handle small doses of stress. But, we are not equipped to handle longterm, chronic stress without ill consequences.

What Are the Symptoms of Stress?

Stress can affect all aspects of your life, including your emotions, behaviors, thinking ability, and
physical health. No part of the body is immune. But, because people handle stress differently,
symptoms of stress can vary. Symptoms can be vague and may be the same as those caused by
medical conditions. So it is important to discuss them with your doctor. You may experience any
of the following symptoms of stress.

Emotional symptoms of stress include:

Becoming easily agitated, frustrated, and moody

Feeling overwhelmed, like you are losing control or need to take control

Having difficulty relaxing and quieting your mind

Feeling bad about yourself (low self-esteem), lonely, worthless, and depressed

Avoiding others

Physical symptoms of stress include:

Low energy
Headaches

Upset stomach, including diarrhea, constipation, and nausea

Aches, pains, and tense muscles

Chest pain and rapid heartbeat

Insomnia

Frequent colds and infections

Loss of sexual desire and/or ability

Nervousness and shaking, ringing in the ear, cold or sweaty hands and feet

Dry mouth and difficulty swallowing

Clenched jaw and grinding teeth

Cognitive symptoms of stress include:

Constant worrying
Racing thoughts

Forgetfulness and disorganization

Inability to focus

Poor judgment

Being pessimistic or seeing only the negative side

Behavioral symptoms of stress include:

Changes in appetite -- either not eating or eating too much

Procrastinating and avoiding responsibilities

Increased use of alcohol, drugs, or cigarettes

Exhibiting more nervous behaviors, such as nail biting, fidgeting, and pacing

What Are the Consequences of Long-Term Stress?

A little stress every now and then is not something to be concerned about. Ongoing, chronic
stress, however, can cause or exacerbate many serious health problems, including:

Mental health problems, such as depression, anxiety, and personality disorders

Cardiovascular disease, including heart disease, high blood pressure, abnormal heart
rhythms, heart attacks, and stroke

Obesity and other eating disorders

Menstrual problems

Sexual dysfunction, such as impotence and premature ejaculation in men and loss of
sexual desire in both men and women

Skin and hair problems, such as acne, psoriasis, and eczema, and permanent hair loss

Gastrointestinal problems, such as GERD, gastritis, ulcerative colitis, and irritable colon

50 common signs and symptoms of stress

1. Frequent headaches, jaw clenching or pain
2. Gritting, grinding teeth
3. Stuttering or stammering
4. Tremors, trembling of lips, hands
5. Neck ache, back pain, muscle spasms
6. Light headedness, faintness, dizziness
7. Ringing, buzzing or popping sounds
8. Frequent blushing, sweating
9. Cold or sweaty hands, feet
10. Dry mouth, problems swallowing
11. Frequent colds, infections, herpes sores
12. Rashes, itching, hives, goose bumps
13. Unexplained or frequent allergy attacks
14. Heartburn, stomach pain, nausea
15. Excess belching, flatulence
16. Constipation, diarrhea, loss of control
17. Difficulty breathing, frequent sighing
18. Sudden attacks of life threatening panic
19. Chest pain, palpitations, rapid pulse
20. Frequent urination

21. Diminished sexual desire or performance

22. Excess anxiety, worry, guilt, nervousness
23. Increased anger, frustration, hostility
24. Depression, frequent or wild mood swings
25. Increased or decreased appetite
26. Insomnia, nightmares, disturbing dreams
27. Difficulty concentrating, racing thoughts
28. Trouble learning new information
29. Forgetfulness, disorganization, confusion
30. Difficulty in making decisions
31. Feeling overloaded or overwhelmed
32. Frequent crying spells or suicidal thoughts
33. Feelings of loneliness or worthlessness
34. Little interest in appearance, punctuality
35. Nervous habits, fidgeting, feet tapping
36. Increased frustration, irritability, edginess
37. Overreaction to petty annoyances
38. Increased number of minor accidents
39. Obsessive or compulsive behavior
40. Reduced work efficiency or productivity
41. Lies or excuses to cover up poor work
42. Rapid or mumbled speech
43. Excessive defensiveness or suspiciousness
44. Problems in communication, sharing
45. Social withdrawal and isolation
46. Constant tiredness, weakness, fatigue
47. Frequent use of over-the-counter drugs
48. Weight gain or loss without diet
49. Increased smoking, alcohol or drug use
50. Excessive gambling or impulse buying

What is stress?
The Bodys Stress Response
When you perceive a threat, your nervous system responds by releasing a flood of
stress hormones, including adrenaline and cortisol. These hormones rouse the body
for emergency action.
Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and
your senses become sharper. These physical changes increase your strength and
stamina, speed your reaction time, and enhance your focuspreparing you to either
fight or flee from the danger at hand.

Stress is a normal physical response to events that make you feel threatened or upset your
balance in some way. When you sense dangerwhether its real or imaginedthe body's
defenses kick into high gear in a rapid, automatic process known as the fight-or-flight-orfreeze reaction, or the stress response.
The stress response is the bodys way of protecting you. When working properly, it helps you
stay focused, energetic, and alert. In emergency situations, stress can save your lifegiving you
extra strength to defend yourself, for example, or spurring you to slam on the brakes to avoid an
accident.
The stress response also helps you rise to meet challenges. Stress is what keeps you on your toes
during a presentation at work, sharpens your concentration when youre attempting the gamewinning free throw, or drives you to study for an exam when you'd rather be watching TV.
But beyond a certain point, stress stops being helpful and starts causing major damage to your
health, your mood, your productivity, your relationships, and your quality of life.

How do you respond to stress?

It's important to learn how to recognize when your stress levels are out of control. The most
dangerous thing about stress is how easily it can creep up on you. You get used to it. It starts to
feel familiar, even normal. You don't notice how much it's affecting you, even as it takes a heavy
toll.
The signs and symptoms of stress overload can be almost anything. Stress affects the mind, body,
and behavior in many ways, and everyone experiences stress differently. Not only can
overwhelming stress lead to serious mental and physical health problems, it can also take a toll
on your relationships at home, work, and school.

Stress doesnt always look stressful

Psychologist Connie Lillas uses a driving analogy to describe the three most common ways
people respond when theyre overwhelmed by stress:

Foot on the gas An angry, agitated, or fight stress response. Youre heated, keyed up,
overly emotional, and unable to sit still.
Foot on the brake A withdrawn, depressed, or flight stress response. You shut down,
pull away, space out, and show very little energy or emotion.
Foot on both A tense or freeze stress response. You become frozen under pressure
and cant do anything. You look paralyzed, but under the surface youre extremely
agitated.

Signs and symptoms of stress overload

The following table lists some of the common warning signs and symptoms of stress. The more
signs and symptoms you notice in yourself, the closer you may be to stress overload.
Stress Warning Signs and Symptoms
Cognitive Symptoms
Memory problems

Emotional Symptoms
Moodiness

Inability to concentrate

Irritability or short temper

Poor judgment

Agitation, inability to relax

Seeing only the negative

Feeling overwhelmed

Anxious or racing thoughts

Sense of loneliness and isolation

Constant worrying
Physical Symptoms
Aches and pains

Depression or general unhappiness

Behavioral Symptoms
Eating more or less

Diarrhea or constipation

Sleeping too much or too little

Nausea, dizziness

Isolating yourself from others

Chest pain, rapid heartbeat

Loss of sex drive

Procrastinating or neglecting
responsibilities

Using alcohol, cigarettes, or drugs to

relax

Nervous habits (e.g. nail biting, pacing)

Frequent colds

Keep in mind that the signs and symptoms of stress can also be caused by other psychological or
medical problems. If youre experiencing any of the warning signs of stress, its important to see
a doctor for a full evaluation. Your doctor can help you determine whether or not your symptoms
are stress-related.

How much stress is too much?

Because of the widespread damage stress can cause, it's important to know your own limit. But
just how much stress is "too much" differs from person to person. We're all different. Some
people are able to roll with the punches, while others seem to crumble in the face of far smaller
obstacles or frustrations. Some people even seem to thrive on the excitement and challenge of a
high-stress lifestyle.
Your ability to tolerate stress depends on many factors, including the quality of your
relationships, your general outlook on life, your emotional intelligence, and genetics.

Things that influence your stress tolerance level

Your support network A strong network of supportive friends and family members
can be an enormous buffer against lifes stressors. On the flip side, the more lonely and
isolated you are, the greater your vulnerability to stress.
Your sense of control It may be easier to take stress in your stride if you have
confidence in yourself and your ability to influence events and persevere through
challenges. If you feel like things are out of your control, youre likely to have less
tolerance for stress.

Your attitude and outlook Optimistic people are often more stress-hardy. They tend to
embrace challenges, have a strong sense of humor, and accept that change is a part of life.

Your ability to deal with your emotions Youre extremely vulnerable to stress if you
dont know how to calm and soothe yourself when youre feeling sad, angry, or
overwhelmed by a situation. The ability to bring your emotions into balance helps you
bounce back from adversity and is a skill that can be learned at any age.

Your knowledge and preparation The more you know about a stressful situation,
including how long it will last and what to expect, the easier it is to cope. For example, if
you go into surgery with a realistic picture of what to expect post-op, a painful recovery
will be less traumatic than if you were expecting to bounce back immediately.

How stressed are you? Take this quiz to find out

How stressed are you? Take this quiz and find out.
Take this quiz to learn more about your stress level and how it might be affecting you.
Take the quiz >>

Causes of stress
The situations and pressures that cause stress are known as stressors. We usually think of
stressors as being negative, such as an exhausting work schedule or a rocky relationship.
However, anything that puts high demands on you or forces you to adjust can be stressful. This
includes positive events such as getting married, buying a house, going to college, or receiving a
promotion.
Of course, not all stress is caused by external factors. Stress can also be self-generated, for
example, when you worry excessively about something that may or may not happen, or have
irrational, pessimistic thoughts about life.
What causes stress depends, at least in part, on your perception of it. Something that's stressful to
you may not faze someone else; they may even enjoy it. For example, your morning commute
may make you anxious and tense because you worry that traffic will make you late. Others,
however, may find the trip relaxing because they allow more than enough time and enjoy
listening to music while they drive.

Common external causes of stress

Major life changes

Financial problems

Work or school

Being too busy

Relationship difficulties

Children and family

Common internal causes of stress

Chronic worry

Unrealistic expectations/Perfectionism

Pessimism

Rigid thinking, lack of flexibility

Negative self-talk
All-or-nothing attitude
What's stressful for you?
What's stressful for you may be quite different from what's stressful to someone else. For
example:
Karen is terrified of getting up in front of people to perform or speak, while her best friend,
Nina, lives for the spotlight.
Phil thrives under pressure and performs best when he has a tight deadline, while his co-worker,
Matt, shuts down when work demands escalate.
Anita enjoys helping her elderly parents. Her sister, Constance, helps out as well but finds the
demands of caretaking very stressful.
Richard doesnt hesitate to send food back or complain about bad service when eating out, while
his wife, Miranda, finds it much too stressful to complain.

Effects of chronic stress

The body doesnt distinguish between physical and psychological threats. When youre stressed
over a busy schedule, an argument with a friend, a traffic jam, or a mountain of bills, your body
reacts just as strongly as if you were facing a life-or-death situation. If you have a lot of
responsibilities and worries, your emergency stress response may be on most of the time. The
more your bodys stress system is activated, the harder it is to shut off.
Long-term exposure to stress can lead to serious health problems. Chronic stress disrupts nearly
every system in your body. It can raise blood pressure, suppress the immune system, increase the
risk of heart attack and stroke, contribute to infertility, and speed up the aging process. Longterm stress can even rewire the brain, leaving you more vulnerable to anxiety and depression.

Many health problems are caused or exacerbated by stress, including:

Pain of any kind

Depression

Heart disease

Weight problems

Digestive problems

Autoimmune diseases

Sleep problems

Skin conditions, such as eczema

Dealing with stress and its symptoms

While unchecked stress is undeniably damaging, you have more control over your stress levels
than you might think. Unfortunately, many people cope with stress in ways that only compound
the problem. You might drink too much to unwind at the end of a stressful day, fill up on comfort
food, zone out in front of the TV or computer for hours, use pills to relax, or relieve stress by
lashing out at other people. However, there are many healthier ways to cope with stress and its
symptoms.
Since everyone has a unique response to stress, there is no one size fits all solution to dealing
with it. No single method works for everyone or in every situation, so experiment with different
techniques and strategies. Focus on what makes you feel calm and in control.

Learn how to manage stress

You may feel like the stress in your life is out of your control, but you can always control the
way you respond. Managing stress is all about taking charge: taking charge of your thoughts,
your emotions, your schedule, your environment, and the way you deal with problems. Stress
management involves changing the stressful situation when you can, changing your reaction
when you cant, taking care of yourself, and making time for rest and relaxation.
Remember the four As: avoid, alter, adapt, or accept.

Avoid unnecessary stress. Not all stress can be avoided, but by learning how to say no,
distinguishing between shoulds and musts on your to-do list, and steering clear of
people or situations that stress you out, you can eliminate many daily stressors.
Alter the situation. If you cant avoid a stressful situation, try to alter it. Be more
assertive and deal with problems head on. Instead of bottling up your feelings and
increasing your stress, respectfully let others know about your concerns. Or be more
willing to compromise and try meeting others halfway on an issue.

Adapt to the stressor. When you cant change the stressor, try changing yourself.
Reframe problems or focus on the positive things in your life. If a task at work has you
stressed, focus on the aspects of your job you do enjoy. And always look at the big
picture: is this really something worth getting upset about?

Accept the things you cant change. There will always be stressors in life that you cant
do anything about. Learn to accept the inevitable rather than rail against a situation and
making it even more stressful. Look for the upside in a situationeven the most stressful
circumstances can be an opportunity for learning or personal growth. Learn to accept that
no one, including you, is ever perfect.

You can also better cope with the symptoms of stress by strengthening your physical health.

Set aside relaxation time. Relaxation techniques such as yoga, meditation, and deep
breathing activate the bodys relaxation response, a state of restfulness that is the opposite
of the stress response.
Exercise regularly. Physical activity plays a key role in reducing and preventing the
effects of stress. Nothing beats aerobic exercise for releasing pent-up stress and tension.

Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress. Start
your day with a healthy breakfast, reduce your caffeine and sugar intake, and cut back on
alcohol and nicotine.

Get plenty of sleep. Feeling tired can increase stress by causing you to think irrationally.
Keep your cool by getting a good nights sleep.

Take a 5-step program to relieve stress and bring your life into balance
Sometimes stress management isnt enough. If you feel overwhelmed by stress but cant seem to
follow through with a stress management program, you may need extra help. Helpguides free
online program can help you relieve stress and replace old emotional habits with healthier ways
of thinking, feeling, behaving, and relating to others.
As well as learning why emotional intelligence is so important to your physical and emotional
health, youll also learn two core skills for reducing overwhelming stress: quick stress relief and
emotional connection.

Quick stress relief. The best way to reduce stress quickly and reliably is by using your
senseswhat you see, hear, smell, taste, and touchor movement. By viewing a favorite
photo, smelling a specific scent, listening to a favorite piece of music, tasting a piece of
gum, or hugging a pet, for example, you can quickly relax and focus yourself. Of course,
not everyone responds to each sensory experience in the same way. Something that
relaxes one person may do nothing but irritate someone else. The key is to experiment
with your senses and discover the sensory experiences that work best for you.
Emotional connection. Nothing contributes more to chronic stress than emotional
disconnection from ourselves and others. Understanding the influence emotions have on
your thoughts and actions is vital to managing stress. Life doesnt have to feel like a
rollercoaster ride with extreme ups and downs. Once youre aware of your emotions,
even the painful ones you normally try to avoid or bottle up, the easier it is to understand
your own motivations, stop saying or doing things you later regret, gain renewed energy,
and smooth out the ride.

Once youve mastered these core skills youll have the confidence to face stressful challenges,
knowing that youll always be able to rapidly bring yourself back into balance.

Signs of stress in individuals

If you are suffering from some of the following symptoms it may indicate that you are feeling the
effects of stress. If you find that work or aspects of your work bring on or make these symptoms
worse, speak to your line manager, trade union representative or your HR department. It may be
that some action taken at an early stage will ease the stress and reduce or stop the symptoms.

Emotional symptoms

Negative or depressive feeling

Disappointment with yourself

Increased emotional reactions - more tearful or sensitive or aggressive

Loneliness, withdrawn

Loss of motivation commitment and confidence

Mood swings (not behavioural)

Mental

Confusion, indecision
Cant concentrate

Poor memory

Changes from your normal behaviour

Changes in eating habits

Increased smoking, drinking or drug taking 'to cope'

Mood swings effecting your behaviour

Changes in sleep patterns

Twitchy, nervous behaviour

Changes in attendance such as arriving later or taking more time off.

Please note these are indicators of behaviour of those experiencing stress. They may also be
indicative of other conditions. If you are concerned about yourself please seek advice from your
GP. If you are concerned about a colleague try to convince them to see their GP.
[back to top]

Signs of stress in a group

Disputes and disaffection within the group

Increase in staff turnover

Increase in complaints and grievances

Increased sickness absence

Increased reports of stress

Difficulty in attracting new staff

Poor performance

Customer dissatisfaction or complaints

It is not up to you or your managers to diagnose stress. If you or they are very worried about a
person, recommend they see their GP. It is up to you and your managers to recognise that
behaviours have changed, be aware that something is wrong and take prompt action. Take care
not to over react to small changes in behaviour. You and your managers need to act when these
behavioural changes continue. Use these symptoms (both individual and group) as clues.

Stress
People react to stress in many ways. There may be physical, behavioral and emotional
manifestations.
Physical manifestations:

Dry mouth
Fatigue

Headache

Muscle tension

Rapid heartbeat

Shakiness

Shallow breathing

Stomach upset

Sweat or moist skin

Teeth clenching or grinding

Behavioral manifestations:

Clamming up/not communicating

Compulsive eating/gambling/sex/TV-watching

Excessive drinking, smoking or drug abuse

Facial or other tics, such as leg bouncing, pen tapping or finger drumming

Isolating/withdrawing from family, friends, and community

Lashing out at others/blowing up

Sleep disturbances (unable to fall asleep, tossing and turning, waking up too early etc)

Emotional manifestations:

Angrier than usual

Crying more easily than usual

Edginess

Excessive guilt

Feeling blue

Feeling empty or spent

Feeling helpless

Feeling out of control

Pop Quiz: Are you burned out? Do you feel any of the following?

Tired, disillusioned or emotionally fatigued?

Under undue pressure to perform or be successful?

Underappreciated or misunderstood?

That you have more work than it is feasible to perform?

That you do not have enough time to provide high quality care or service?

That you are achieving less than you should be able to?

Negative about your job or yourself?

Frustrated or easily irritated by small or unimportant things?

That you are unable to be empathic/sympathetic to people, colleagues or family

members?

That there is no one you can talk to?

If you respond "yes" to:

0 - 1 questions there is no sign of burn-out.

2 - 4 questions then this represents early warning signs of a potential problem

5+ positive responses suggest that you are burned out and need to take action. Work
toward relieving your stressors NOW!

Unexpected Symptoms of Burnout:

Cynicism
Boredom

Feeling stuck in a rut

Addiction

Physical symptoms

Anxiety/depression

Jealousy

Low self-esteem

Defensiveness

Impatience

Stress Coping Skills Training - An Overview

1. Psycho educational programme
Objectives to know more about stress
To learn more about what is stress, source, sign and symptoms of stress, impact of stress on
health, performance and well-being.
Training involves usually lecture, may include psychometric measures and relaxation.
2. Stress inoculation training (SIT)
Objectives build resilience and tolerance

SIT focuses multiple coping responses to resolve current problems as well as to inoculate the
person or group against future stress. Since maladaptive coping is often related to lack of
preparation and surprise. SIT exposes individuals to milder stressors as a way to enhance their
ability to cope with more severe life situations.
Training involves theoretical explanation, active (variety of) skill acquisition, application in real
life and follow-up.
3. Cognitive behavioural training (CBT)
Objectives minimize faulty, distorted thinking, attitude and behaviour
There is a reciprocal relationship between thinking (cognition), feeling (affective) and action
(behaviour). CBT emphasizes the importance of changing our thinking, feeling and behaviour as
a way to reducing symptoms and improving functioning and our well being.
Training involves identifying and modifying biased or distorted thought process, attitude and
behaviour by using self- monitoring and cognitive restructuring etc.
4. Mindfulness training
Objectives experience new relationship with mind-body instead of same old pattern
To teach people how to manage every day stress by observes the moment by moment sensation,
cognition and emotions without judging whether they are bad or good. The core principle is nonjudging, patience, trust, non-striving beginners mind, acceptance and letting go.
Training involves mindful breathing, body scan, mindful walking, mindful meditation and
mindfulness of everyday activities.
5. Behavioural rehearsal
Objectives teach specific skills
Specific procedure that aims at replaces deficient or inadequate responses by efficient and
effective behavioural patterns.
Training involves modeling, role-playing, etc.
6. Anger management
Objectives reduce impulsive unwanted anger
Aims at minimize anger frequency, intensity, duration and moderate anger expressions. Training
involves understand and modifying cognition (thinking), arousal (feelings), behaviour (its
outcome).
7. Anxiety management
Objectives reduces discomfort and improve performance
To minimize anxiety, unwanted physiological arousal which result of faulty perception or
learning.
Training involves relaxation, guided imagery, home work assignment and real life practice.
8. Communication skills training
Objectives improving relationship and reduce conflict
To reduce inappropriate communication, conflict and maximize effective interpersonal
communication, relationships.
Training focuses listening skill, assertiveness, and empathy skill etc.

9. Relaxation training
Objectives minimize physical, physiological impact of stress
To reduce physiological manifestation of stress by teaching the person to become aware of
muscle tension and to release that tension.
Progressive muscle relaxation- for example involves tensing and releasing various muscle groups
until a deep relaxation state can be accomplished.
There are number of relaxation techniques such as autogenic, stretching, biofeedback, guided
imagery, and meditation etc.
10. Modifying life-style
Objectives mind body and work life balance
Modification is necessary, if our present life style is not balanced and stressful. For example
some of the followings are essential for everyone but many of us dont do it at all.
Getting adequate sleep
Eat balanced diet regularly
Allot time for exercise and relaxation
Manage your goal, time effectively
Delegate duties
Spend time with your family, friends often
Give time, space for yourself alone every day
Two or more of the above stress coping skill training combination will be effective. Identify
your source and specific needs then select your programme accordingly.

Stage fright
From Wikipedia, the free encyclopedia
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For other uses, see Stage fright (disambiguation).
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2010)

Stage fright or performance anxiety is the anxiety, fear, or persistent phobia which may be
aroused in an individual by the requirement to perform in front of an audience, whether actually
or potentially (for example, when performing before a camera). In the context of public
speaking, this may precede or accompany participation in any activity involving public selfpresentation. In some cases stage fright may be a part of a larger pattern of social phobia or

social anxiety disorder, but many people experience stage fright without any wider problems.
Quite often, stage fright arises in a mere anticipation of a performance, often a long time ahead.
It has numerous manifestations: fluttering or pounding heart, tremor in the hands and legs,
sweaty hands, facial nerve tics, dry mouth, and erectile dysfunction.

Contents

1 People and situations affected

2 Effects of stage fright

3 Famous people with stage fright

4 See also

5 Notes

6 References

7 Further reading

People and situations affected

Stage fright may be observed in people of all experience and background, from those completely
new to being in front of an audience to those who have done so for years. It is commonly known
among everyday people, which may, for example, affect one's confidence in job interviews. It
also affects actors, comedians, musicians, and politicians. Many people with no other problems
can experience stage fright (also called "performance anxiety"), but some people with chronic
stage fright also have social anxiety or social phobia which are chronic feelings of high anxiety
in any social situation. Stage fright can also be seen in school situations, like stand up projects
and class speeches.

Effects of stage fright

When someone starts to feel the sensation of being scared or nervous they start to experience
anxiety. According to a Harvard Mental Health Letter, "Anxiety usually has physical symptoms
that may include a racing heart, a dry mouth, a shaky voice, blushing, trembling, sweating, and
nausea".[1] It triggers the body to activate its sympathetic nervous system. This process takes
place when the body releases adrenaline into the blood stream causing a chain of reactions to
occur. This bodily response is known as the "fight or flight" syndrome, a naturally occurring
process in the body done to protect itself from harm. "...The neck muscles contract, bringing the
head down and shoulders up, while the back muscles draw the spine into a concave curve. This,
in turn, pushes the pelvis forward and pulls the genitals up, slumping the body into a classic fetal
position".[2]
In trying to resist this position, the body will begin to shake in places such as the legs and hands.
Several other things happen besides this. Muscles in the body contract causing them to be tense

and ready to attack. Second, "blood vessels in the extremities constrict".[2] This can leave a
person with the feeling of cold fingers, toes, nose, and ears. Constricted blood vessels also gives
the body extra blood flow to the vital organs.
In addition, those experiencing stage fright will have an increase in blood pressure, which
supplies the body with more nutrients and oxygen in response to the "fight or flight" instincts.
This, in return, causes the body to overheat and sweat. Breathing will increase so that the body
can obtain the desired amount of oxygen for the muscles and organs. Pupils will dilate giving
someone the inability to view any notes they have in close proximity, however, long range vision
is improved making the speaker more aware of their audience's facial expressions and non verbal
cues in response to the speaker's performance. Lastly, the digestive system shuts down to prepare
for producing energy for an immediate emergency response. This can leave the body with the
effects of dry mouth, nausea, or butterflies.

Famous people with stage fright

Many famous people have had stage fright and were able to overcome their problem. Such stars
as Jason Alexander, Mose Allison, Maya Angelou, David Brenner, Peter Coyote, Olympia
Dukakis, Richard Lewis, Barbra Streisand, Adele, and many more have dealt with performance
anxiety.[3]
Managing Stage Fright
Dale Cyphert, Ph.D., 2005
revised, 2013
There is no question that the single biggest barrier to professional rapport is plain old stage
fright. People will consistently name public speaking as their number one fearright up there
ahead of spiders and death (Wallechinsky, 1977 ), but communication apprehension is just as
strongstronger for some peoplein the impromptu elevator chat or during the first line of a
phone call.
Because they fear the experience, they procrastinate about preparation, and then they become
more fearful because they know they are not well prepared! Giving eloquent presentations, then,
requires a bit of attention to the dynamics and management of stage fright.

Definitions and Causes

Recognizing the Symptoms
Controlling the Symptoms
Trick Yourself
Listen to Your Body
Definitions and Causes
Although most people describe their fears in terms of fear of public speaking or fear of
getting up in front of an audience, it is quite possible to experience fear about any kind of
performance, including athletic events, artistic endeavors and even sex. Some psychologists will

thus be careful to talk about performance anxiety, which emphasizes the fear that arises any
time we worry about doing well in a high-stakes situation. Certainly, when your job is on the
line and you have a hostile audience to impress, you have every reason to be anxious about your
performance!
Other individuals will realize that it doesnt take a large audience to cause them concern. These
people might be equally concerned about talking to a stranger on an airplane, about speaking up
in a meeting, or even about leaving a voice mail message. Sometimes people just consider
themselves shy about talking to others. When the fear is a generalized reaction to interaction
with others, it is usually called communication apprehension.
If you were to name the cause of stage fright, the rather obvious answerbeing on stageis
obviously a bit simplistic. The real question is, why are so many people afraid of public
speaking? It certainly isnt as dangerous as sky-diving, but more people are afraid of it. The
symptoms arent as severe as having the flu, but most people would opt for the flu.
One suggestion is that most people simply havent had much practice at it. Any unfamiliar
activity creates some stress; add the normal first time jitters to the unfamiliar territory of a
management performance review or a clients office, and youre guaranteed to feel some
symptoms. Another theory is that people respond automatically to the threat signals implicit in
having everyone stare at them. We simply find being the center of attention an inherently
stressful situation. Many people will admit that the real cause of their fear is a sense that they are
inadequately prepared. Sometimes that fear is perfectly justifiedyoure trying to wing a
performance that you know required more time and attention on your part. Another reasonable
source of fear is a history of hostility, lack of respect, or misunderstanding on the part of your
audience.
Whatever their source, the symptoms of stage fright are essentially a stress reaction. You might
be stressed by large audiences, or by small audiences, or by using PowerPoint. but the end
result is the same. You might not be able to change the situation, but if youve got symptoms of
stress you can deal with them directly and give a more polished presentation.

Recognizing the Symptoms

Regardless of its cause, your stage fright symptoms are part of the bodys Primary Threat
Response, which you might know as the fight or flight syndrome. This is a set of healthy
physiological responses that allow a human being to take effective actionrunning away or
fightingwhen attacked. Most speaking engagements dont require you to do anything
physical, but your body doesnt know that. It perceives the adrenaline signals, assumes that
some sort of attack is possible, and simply prepares you for the worst. So, thank your body for
doing a few very sensible things:
Muscles contract throughout your body. Your body is now prepared to spring into action
with a burst of energy. In particular, the neck muscles contract, pulling the head down
and the shoulders up, while the back muscles draw the spine into a concave curve. This,
in turn, pushes the pelvis forward and pulls the genitalia up, slumping the body into a
classic fetal position. Your body has done all the right things to protect your vital organs
from saber-toothed tigers, but theres not a wild animal in sight. Instead, you stand still

and straight in front of the audience. Your muscles, still contracted, begin to tremble.
And the harder you try to hold contracted muscles still, the more they tremble! Your
neck, shoulder and back muscles, in particular, begin to fatigue, while your lungs and
diaphragm are constricted in the bodys attempt to maintain a fetal position. As you
continue to hold your head up in an effort to make eye contact, your vocal cords are
stretched and your voice tightens, and a moderate to severe headache can set in.

Blood vessels in the extremities constrict. Your body knows it has only so much oxygen
and blood, so it chooses carefully. The tiny blood vessels serving your toes, fingers, ears
and nose constrict, forcing additional oxygen to your major organs and reducing the risk
of blood loss. Of course, this leaves you with a sensation of cold hands and feet (and
perhaps a cold nose and ears as well), along with numbness and tingling.

Blood pressure is elevated. In order to insure that nutrients and oxygen are distributed
quickly and any poisons are flushed from the system, the healthy body reacts to stress
with an elevated blood pressure. Heat builds up in those areas where major organs are
being primed for actionthe head, chest and stomach. Frequently, the body must begin
sweating in order not to overheat, and you can often feel the heart pumping more quickly
than normal as it maintains the higher blood pressure. Of course, the sweat will appear in
all the normal places, like armpits, groin and forehead, as well as on the palms of your
cold hands, leaving them with that nasty clammy feeling.

Breaths become rapid. The bodys need for a steady supply of oxygen requires rapid,
shallow breathing, which cycles the largest volume of air in and out of the lungs.

The digestive system shuts down. Food processing is deemed a low priority by the body
under stress, and the digestive system shuts down for the duration of the emergency. Any
foods already in the system just sit there, waiting for stomach acid and saliva secretions
to resume. The resulting sensations are the familiar lump or butterflies in the
stomach, along with a dry mouth and nausea.

The pupils dilate. In a dangerous situation the body needs accurate, complete
information about the environment, which it obtains through a heightened sense of
hearing along with broad, long distance visual acuity. In other words, your eyes
automatically shift to long distance view, sacrificing short distance focus for a clear
view of the horizon. Many people also notice an increased sensitivity to motion and
better peripheral vision. Of course, none of this helps a speaker read his or her notes.
The speaker is painfully aware of every little frown from every member of the audience,
and easily spooked by things happening off to the side. Meanwhile, your ability to focus
or even seeat a short distance can be lost completely.

Brain wave frequency increases. Finally (thank goodness!), the human brain itself
changes in response to stress and potential attack. The frequency of brain activity
literally speeds up, allowing you to think more quickly, process more information, and
make accurate decisions. This is not a natural state, however, and it can feel as though
time is distorted. Your natural pace of thinking and reacting is disrupted, making you

react too quickly to stimuli. You think of new things to say in the middle of your
speech, causing you to ramble about ideas you hadnt prepared. You speak quickly, not
even realizing that your pace is considerably faster than normal.

Controlling the Symptoms

By and large, the symptoms of stage fright are normal, expected physiological reactions to stress,
excitement or fear, but they prepare you for a physical response, rather than a speaking
engagement. The symptoms wont keep you from giving an excellent presentation, but the stress
response also isnt doing much to help you until you learn to channel those physical reactions
into a dynamic, energized, vigorous delivery.
Recognize the stress as excitement. The physiological symptoms associated with public
speaking are virtually the same as those youd experience if you rode a roller coaster,
went on your first rafting trip, or got married. The real difference is that you have learned
to associate fright with being on stage and fun with being on a roller coaster. The
goal of stage fright control is not to make the symptoms go away; the goal is to learn
ways to make the adrenaline rush work for you, rather than against you.

Use your large muscles. Those contracted muscles are waiting for you to throw a spear at
a mastodon, and until you do, they cant relax. Walk briskly around the building a couple
of times (watching out for wild animals, of course.) Throw your arms around, or punch
at a nearby wall. Clench your fists, scowl, make ugly faces, and then relax those smaller
muscles too. Focus on your back and neck muscles, stretching and rolling your head
until they relax.

Take deep breaths, from the diaphragm. Regulating the breath cycle is the most
accessible technique for changing the bodys kinesthetic state. (Other techniques include
meditation, trance inducement, alternate nostril breathing and other yoga exercises, and
biofeedback.) As you force yourself to take a deep breath, the oxygen/carbon dioxide
balance is restored, and the body interprets the big sigh as an all clear signal. As the
stress levels begin to decline, so will the rest of the symptoms.

Exaggerate your symptoms. The body will not automatically produce a symptom that
you are doing consciously. Start breathing rapidly on purpose, for example. You can
then stop on purpose, but your body wont start up the automatic system again. This
doesnt work for everything, of course. Most people cant sweat on purpose, or increase
their pulse rates. But you can shake your legs, blink rapidly, scowl, or do whatever other
little quirky things your body seems to want to do by itself.

Watch what you eat. For many people the most debilitating symptoms of stage fright are
the consequences of the digestive system shutting down. Figure out what your own
digestive system does (or doesnt do) under stress, and see that you time your food intake
to accommodate it. Advice varies from person to person, but heres a list of the most
common solutions to various problems:

Avoid milk. It creates phlegm, which is unpleasant and can be annoying while you speak.

Maintain sugar levels. Because you are under stress, the body is using up its high-energy sugar
reserves, but you will not feel the normal hunger pangs. You have no desire to eatthe thought
of food might even make you feel sickbut you nevertheless can begin to feel the effects of
low blood sugar: depression, anxiety, irritability, lack of concentration, forgetfulness, confusion,
headache, body tremors, cold hands and feet. My, dont those all sound like stage fright
symptoms!
Eat sensibly. Protein increases energy and alertness, but takes a very long time to digest (about
twelve hours). Fats will slow digestion even further. Eating a big T-bone before you speak is not
going to help the situation a bit. Youll just wind up with that lump of meat in your stomach,
creating cramps or nausea. Carbohydrates, on the other hand, are "comfort" foods because they
trigger the release of serotonin and are best without protein, which lowers the levels of
tryptophan, its amino acid building-block (Wurtman). Your best bet is to eat a low-fat meal of
complex carbohydrates a couple of hours before the presentation. Pasta, pizza, bean burritos, or
rice dishes are all good choices. Sugary cereal for breakfast is not.
Avoid a sugar high. Often when you are rushing around before a presentation, sitting down for a
decent meal is the last thing on your mind. Be careful, though, that you dont substitute a quick
candy bar. That sugar fix will make you feel better for a few moments, but the body uses that
form of energy almost immediately, leaving nothing for the presentation. Whats more, overall
blood sugar levels drop even farther after the candys artificial peak. If you do need to snack,
grab popcorn, pretzels, a banana or apple, or sugar-free yogurt.
Avoid alcohol, nicotine and caffeine. All stimulate the adrenal glands and increase stress
symptoms. On the other hand, if you are a smoker this is probably not a good day to quit.
Exercise. Most stage fright victims swear this is the best solution of all. Not only does
exercise reduce stress and help aleviate those large muscle contractions, it also produces
endorphins. Regular excercise is best, of course, but even a workout the night before or
morning of a big speech will help you stay relaxed.

Take your vitamins. If stage fright is a long term thing, consider the impact of some key
vitamins:

Vitamin C: Reduces the effects of over-exertion, increases energy, stamina and general resistance
to stress. If you catch colds frequently are feel run-down, you night not have the energy left for
giving a speech.
Vitamin B: Used in large amounts when the body is under stress. Deficiencies can show up as
tremors, loss of dexterity, lack of coordination, depression, insomnia, forgetfulness, confusion, a
quick temper and nervousness. If you are already under stress, the demands of a speech might
push you over the edge.
Calcium and Magnesium In balance, these minerals act as a tranquilizer to the system. A
calcium deficiency can create cramps and "nerves."
Check your prescriptions. Stress reactions can increase the potency of certain drugs
(including a few that are illegal) with respect to their neurological effects (Vergano).

Get your rest. For many business people, the presentation is just the most stressful event
in an already stressed life. If you are already functioning at the borderline, you might
lack the energy reserves you need to face a presentation. Speeches are not something you
only need to give once in a while. Your life in business will probably require you to
make presentations of one kind or another on a regular basis. If you are going to be
successful, you simply must make sure that your body is ready for the challenge.

Trick Yourself
You won't have much luck telling yourself not to be afraid when the source of the problem is low
blood sugar. On the other hand, you can do a few things to help your brain help itself.
Some people swear by imagining the audience naked--or any other trick that allows you
to relax about all those eyes staring at you.

Making yourself laugh--whether you meant to or not--will nearly always help you relax.
The more enjoyment you are feeling, the easier it is to think with your cortex instead of
reacting with your adrenal glands.

Associate speaking with fun. Practice your speeches in pleasant surroundings. At least
during the rehearsal, get relaxed and have fun. Teach your brain to associate "talking with
people" to having a party with friends.

Eat happy foods. For the same reason, you can trigger a dose of pleasure with the
endorphins that are triggered by certain foods. Women respond well to fat/sugar
combinations (chocolate, ice cream, cake), while men tend toward fat/protein or fat/salt
snacks (chips, french fries, pizza). Be careful with the timing to avoid a sugar high or a
protein lump in the digestive system.

Make it a point to dress in something you know you look good in. Get a haircut or treat
yourself to a manicure. Act like you're getting ready for a hot date or a big party when
you want to be the center of attention.

Listen to Your Body

A final word of advice is in order, especially if stage fright has suddenly appeared in someone
who doesn't typically get stressed by public speaking. If you find yourself nervous about making
a certain point, or about showing the evidence you are using to support it, your body might be
giving you signals to which you should be paying close attention. Especially when there is a
great deal of social pressure to conform, our brains sometimes manage to ignore information that
would lead us to act in another way. A person who is pressured by colleagues to do something
unethical, for instance, might "forget" to make a count or "miss" the meaning of an email. At the
same time, though, the information has been processed unconsciously, and the body reacts. So a
headache appears, or the person breaks out in hives. Stagefright can be a similar signal, warning
you that these words are not the right thing to say, that the time is not right to say them, or that
this is the wrong audience to hear them.

Stress refers to the strain from the conflict between our external environment and us, leading to emotional
and physical pressure. In our fast paced world, it is impossible to live without stress, whether you are a
student or a working adult. There is both positive and negative stress, depending on each individuals
unique perception of the tension between the two forces.
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 stressors, if not escapable,
are fairly manageable and treatable.
Stress management refers to a wide spectrum of techniques and psychotherapies aimed at controlling a
persons levels of stress, especially chronic stress, usually for the purpose of improving everyday
functioning. Stress management is the amelioration of stress and especially chronic stress often for the
purpose of improving everyday functioning. Stress produces numerous symptoms which vary according
to persons, situations, and severity. These can include physical health decline as well as depression.
This project on stress management gives a detailed idea of what is stress and also the definition of stress
is been defined. The research aims to understand the concept of stress management; analyse the
companys working environment; check the degree of stress undergone by the employees; study the
stress management techniques adopted by the company and suggest measures for improving the stress
management and overall employee satisfaction.

Stress refers to the strain from the conflict between our external environment and us, leading to
emotional and physical pressure. In our fast paced world, it is impossible to live without stress,
whether you are a student or a working adult. There is both positive and negative stress,
depending on each individuals unique perception of the tension between the two forces. Stress
bears deliberating effects on both the employees and the employer. Corporate India is finally
waking upto the fact that a lot of human potential is being drained away because of stress and
burn out. Workplace stress is the harmful physical and emotional response that occurs when there
is a poor match between job demands and the capabilities, resources, or needs of the worker.

These conditions may lead to poor work performance or even injury. Job stress is also associated
with various biological reactions that may lead ultimately to compromised health.