STRESS MANAGEMENT

Stress Management Project

A Project on

Stress Management

Submitted By: PRIYANKA SINGH Roll No.: 50

Submitted to: Prof. SHINA SHARMA

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DECLARATION
I, Miss.Priyanka Singh of Smt. K.G Mittal Institute of Management, Information Technology and Research, hereby declare that this project report is a result of culmination of my sincere efforts. I declare that this submitted work is done solely by me and to the best of my knowledge l also declare that all the information from various secondary sources has been duly acknowledged in this Project Report.

Signature:-

PRIYANKA SINGH

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ACKNOWLEDGEMENT
It is my immense pleasure to present the report on

Stress Management
I would like to express my deep sense of gratitude to my respected faculty Prof. Shina Sharma for her timely guidance, valuable support and encouragement at every step of preparing this report. I would like to specially thank the director of our institute Dr. Bernedette DSilva who give me an opportunity for being a support in every way of curriculum & personal development. And I would also like to thank my lecturers, faculty members and all those persons who have directly or indirectly helped me in providing the books and amenities which have helped in the development of this report, without which this report would not have been possible.

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Table of contents
SR. NO 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. Contents Introduction Definition What is stress Types of some good stress Symptoms of stress Causes of stress Stages of stress Effects of stress Ways to distress Case study PAGE NO.

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INTRODUCTION
In this fast paced global world, human being is surrounded by numerous tensions and various competitors. To survive in this complex world one has to put his whole and sole effort to earn his livelihood. For this he has to do millions of work which causes STRESS. Stress has been called the invisible. It is a disease that may affect you, your organization, and any of the people in it, so you cannot afford to ignore it. Stress is the emotional and physical strain caused by our response to pressure from the outside world. Common stress reactions include tension, irritability, inability to concentrate, and a variety of physical symptoms that include headache and a fast heartbeat. It's almost impossible to live without some stress. And most of us wouldn't want to, because it gives life some spice and excitement. But if stress gets out of control, it may harm your health, your relationships, and your enjoyment of life.

DEFINITION:

Stress in individual is defined as any interference that disturbs a persons healthy mental and physical well being. It occurs when the body is required to perform beyond its normal range of capabilities.

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1. WHAT IS STRESS? Stress is the emotional and physical strain caused by our response to pressure from the outside world. Stress is simply a fact of natureforces from the outside world affecting the individual. The individual responds to stress in ways that affect the individual as well as their environment. Hence, all living creatures are in a constant interchange with their surroundings (the ecosystem), both physically and behaviorally. This interplay of forces, or energy, is of course present in the relationships between all matter in the universe, whether it is living (animate) or not living (inanimate). However, there are critical differences in how different living creatures relate to their environment. These differences have far-reaching consequences for survival. Because of the overabundance of stress in our modern lives, we usually think of stress as a negative experience, but from a biological point of view, stress can be a neutral, negative, or positive experience. In general, stress is related to both external and internal factors. External factors include the physical environment, including your job, your relationships with others, your home, and all the situations, challenges, difficulties, and expectations you're confronted with on a daily basis. Internal factors determine your body's ability to respond to, and deal with, the external stress-inducing factors. Internal factors which influence your ability to handle stress include your nutritional status, overall health and fitness levels, emotional well-being, and the amount of sleep and rest you get. Stress has driven evolutionary change (the development and natural selection of species over time). Thus, the species that adapted best to the causes of stress (stressors) have survived and evolved into the plant and animal kingdoms we now observe. Man is the most adaptive creature on the planet because of the evolution of the human brain, especially the part called the neo-cortex. This adaptability is largely due to the changes and stressors that we have faced and mastered. Therefore, we, unlike other animals, can live in any climate or ecosystem, at various altitudes, and avoid the danger of predators. Moreover, most recently, we have learned to live in the air, under the sea, and even in space, where no living creatures that we know of have ever survived.

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Common stress reactions include tension, irritability, inability to concentrate, and a variety of physical symptoms that include headache and a fast heartbeat. It's almost impossible to live without some stress. And most of us wouldn't want to, because it gives life some spice and excitement. But if stress gets out of control, it may harm your health, your relationships, and your enjoyment of life. Examples of "overload" situations are common in today's world: You and your spouse both work full time while you are raising your family. At the same time, your parents are retired, in ill health, and are dependent on your help with shopping and running errands. You are a single person living alone, and your salary isn't rising as fast as the rate of inflation. It's getting harder each month to pay the bills. You are a divorced parent and share the custody of your children with your former spouse. But the friction between the two of you on matters concerning the children is becoming more bitter and more frequent.

The expectations and competition at your workplace is becoming fierce. You find yourself coming in early, staying late, and taking on more work than you can handle. 7

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Some stress may help your body to prepare for certain challenges, so it's probably impossible to live without any stress. But too much stress, especially if it's day in, day out, can cause physical and emotional problems
STRESSORS: Anything that irritates you and makes you uncomfortable is a stressor. The stressors define the type of stress you are suffering from. Broadly, stressors are classified into the following categories: A) Internal Stressors: Anything that stresses you internally is an internal stressor. Examples are your diet, personal interests or aesthetic cravings B) External Stressors: Anything that causes stress outside or in your environment is an external stressor. It could be pollution, noise or a new vehicle C) Hidden Stressors: The stressor that you as well as your doctor are not able to identify is a hidden stressor.

D) Obvious Stressors: Experiencing a stress before deadlines is quite obvious. Such stressors are indisputable and are known as obvious stressors.

E) Automatic Stressors: These are the stressors your body itself reacts to. Sometimes you yourself are not aware of them. Such stressors are called automatic stressors.

Understanding the stressors is of prime importance in identifying your problem. Effective stress management is possible only after you have passed through the identification step. Certain stress management therapies and medications are also available to come to your rescue.

2. TYPES OF STRESS-SOME GOOD,SOME BAD

Some forms of stress can be good for us, but other types of stress disorders can cause major health problems and even be life threatening. Stress is a natural function of the

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body, but understanding the different types of stress, such as distress and eustress, helps you to better understand how to deal with the stress you find in your life. Types of Stress So, what are the major types of stress? While there are many subcategories of stress that are being treated today, the major types of stress can be broken down into four different categories: Eustress, Hyper stress, Hypo stress, and Distress. 2.1 Eustress Eustress is one of the helpful types of stress. It is the type of stress you experience right before you have the need to exert physical force. Eustress prepares the muscles, heart, and mind for the strength needed for whatever is about to occur. Eustress can also apply to creative endeavors. When a person needs to have some extra energy or creativity, eustress kicks in to bring them the inspiration they need. An athlete will experience the strength that comes form eustress right before they play a big game or enter a big competition. Because of the eustress, they immediately receive the strength that they need to perform.

When the body enters the fight or flight response, it will experience eustress. The eustress prepares the body to fight with or flee from an imposing danger. This type of stress will cause the blood to pump to the major muscle groups, and will increase the heart rate and blood pressure to increase. If the event or danger passes, the body will eventually return to its normal state.

2.2Distress Distress is one of the negative types of stress. This is one of the types of stress that the mind and body undergoes when the normal routine is constantly adjusted and altered. The mind is not comfortable with this routine, and craves the familiarity of a common routine. There are actually two types of distress: acute stress and chronic stress.

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2.2(i) Acute Stress Acute stress is the type of stress that comes immediately with a change of routine. It is an intense type of stress, but it passes quickly. Acute stress is the body's way of getting a person to stand up and take inventory of what is going on, to make sure that everything is OK. 2.2(ii) Chronic Stress Chronic stress will occur if there is a constant change of routine for week after week. Chronic stress affects the body for a long period of time. This is the type of stress experienced by someone who constantly faces moves or job changes.

3. SYMPTOMS OF STRESS Stress affects us all. If you can spot the symptoms, you can manage them

Emotional/cognitive symptoms Emotional and cognitive symptoms of stress include:

Feeling irritable Feeling frustrated at having to wait for something Feeling restless Unable to concentrate Becoming easily confused Having memory problems Thinking about negative things all the time Negative self-talk Having marked mood swings Eating too much Eating when you are not hungry

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Finding it difficult to concentrate Not having enough energy to get things done Feeling you can't cope Finding it hard to make decisions Having emotional outbursts Generally feeling upset Lack of sense of humor

Physical symptoms Physical symptoms of stress include:

Muscle tension Low back pain Pains in shoulders or neck Pains in chest Stomach/abdominal pain Muscle spasms or nervous tics Unexplained rashes or skin irritations 'Pounding' or 'racing' heart Sweaty palms Sweating when not physically active 'Butterflies' in stomach Indigestion and 'the gurgles' Diarrhea Unable to sleep or excessive sleep Shortness of breath Holding breath

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Muscles work in opposing pairs, with movement caused when one contracts whilst the other relaxes. Stress can result in both muscles working at once. There is thus no movement, but still muscular tension.

POST TRAUMATIC STRESS DISORDER Post traumatic stress syndrome or post- traumatic stress disorder (PTSD) is defined as a delayed reaction to an exceptionally stressful situation or a life threatening event. This disorder has gained significant attention during the past few years. Post traumatic stress syndrome or post- traumatic stress disorder (PTSD) is defined as a delayed reaction to an exceptionally stressful situation or a life threatening event. The delay can be as long as 6 months or even more. This disorder has gained significant attention during the past few years as more and more researches have commented on the short and long term effects of post traumatic stress disorder. Causes of Post Traumatic Stress Disorder Post traumatic stress disorder follows an exceptionally stressful or a catastrophic life event after a dormant period. The causative event usually is so severe that any normal person who experiences it gets affected. The stressful events could be any of the following. Natural Calamity - e.g. Post -Tsunami, Post- Katrina, Post - Rita War - e.g. Post - Vietnam war, Post- Gulf war Rape Terror - e.g. 9/11, London Bomb Blasts Serious Accidents like train accidents and building collapse following earth quake Traumatic death of beloved ones - e.g. Life partner, Parents, Children

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The persons who survive the calamities or who witness those events get affected and start manifesting the syndrome after a couple of months. The susceptibility and severity of affliction depends on the following criteria. The affected person should perceive the event as a dangerous one. The affected person should have high levels of anxiety trait. The affected person should feel helpless in response to the event

Whenever a person perceives an event as a dangerous one, the normal response would be Fight or flight. But when the stress of the event is very severe or the situation is such a one that could not be overcome or avoided it results in post traumatic stress disorder. If the person has a high anxiety trait, the manifestation will be earlier and more severe.

About 1% of adults suffer post traumatic stress disorder. Similar statistics are not available for children and adolescents. Effects of PTSD Many psychopathological conditions affecting adults and adolescents which were initially thought to be results of internal conflicts are now found to be due to a past stressful trauma. More researches are being done in this field.

The manifestations of the disorder are seen after a couple of months. The impact of the event is so much that the person who is affected, tries to avoid any stimuli reminding him of that past stressful event. In spite of it, if the person experiences the stimuli, the manifestations become more severe, with more anxiety and more arousal.

An affected person gets repeated recollection of the stressful event as Flashbacks or dreams. The person re-experiences the original trauma and gets affected both physiologically and psychologically and tries to avoid such stimuli. Repeated Reexperiences cause a behavioral change in the person. The changes could be Psychological numbing

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Amnesia of certain aspects of the stressful event Inability to experience pleasure Isolation Reduced interest in activities Sleeplessness Agitation

Short Term Effects of PTSD These effects are seen when the person re-experiences the past trauma as Flash backs or dreams. The short term effects of stress in PTSD are mostly physical effects. Head aches Stomach upset Chest pain Breathing difficulties Giddiness Long Term Effects

These effects are seen for a longer period of time no matter whether the affected person re- experiences his past trauma or not. Long term effects of PTSD Memory disturbances Alteration in the response to fear Depression Sleeplessness Anxiety disorders like phobias Poor self esteem Substance abuse Anti social behavior

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4. CAUSES OF STRESS 1. Work- wherever you work, whatever your job is, it can be stressful, whether you have deadlines, or physically the work in hard on your body, or maybe you do not have a good relationship with others in the workplace. 2. Money- we work to make money, but there never seems like enough, the more money you have the more bills you have, the less money you have the less bills you can pay, money causes problems for many people, and is one of the leading causes of divorce. 3. Relationships- after the first two on this list, there may already be some strain on your relationships, then it comes down to the actual confrontations with your loved ones about the above, causing more stress. 4. Children- while we love them dearly, it is so difficult at almost all stages of their existence to not get stressed, we are always watching out for them, trying to teach them, wondering if we are doing this parenting thing the right way. 5. Day to Day- how busy are you? Most of us have a good 30 hours + of things to get done into any given 24 hour day. These days the world is so fast paced that it is leaving us behind, and in a rush to catch up, missing so much more, and feeling inadequate at getting everything done. There is more of course, just about anything you try to do can cause you stress, when things don't go your way, there is more stress, and stress causes actual physical problems so your health is at risk. So many Americans are overweight, disease stricken, and mentally stressed, all because of this need to do and have everything, and never taking a break. It is very important for all of us to start taking a break, and to enjoy life.

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WORKPLACE STRESS Stress in work place if not managed properly will definitely cause harm both to employer and employee. Job stress has become a common and costly problem in the American workplace, leaving few workers untouched. According to a study, 40% of the American employees feel that their job is very stressful. As the issue of job and related factors causing stress is a persistent one, workplace stress needs to be dealt in a proper way. Otherwise there are chances of stress becoming a chronic problem. Moreover stress at work impairs the job activities and also causes physical problems like head ache, back ache and later on heart problems. At the extreme chances of death is also there due stressful work. Work related stress results in: Decreased productivity, Increased management problems, Increased incidence of illnesses among employees.

Stress related problems are the most common causes of sickness absenteeism all over the world. In one study it was found that 13 million work days are lost every year in UK due to stress and related problems. The other side of the problem involves the employers, who suffer production loss, get bad reputation and are prone to litigations resulting in liabilities. Work Related Stress The common causes of work place stress are

Unreasonable demands for performance Lack of interpersonal communication between the employer and the employees

Lack of interpersonal relationship among the employees The fear of losing one's job. Long working hours Less time to spend with the family

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Under utilization of skills Underpaid jobs A promotion that did not materialize

In a survey conducted to find out the most stressful jobs the following were found to be in the top four professions which caused more stress.

Nursing Teaching Managers Professionals

Unlike stress in general, the work related stress affects men and women equally. Older employees are affected more than their younger counterparts. Stress at workplace could be due to

External cause like dangerous working condition or poor interpersonal relationship with the colleague.

Internal causes like physical or psychological illnesses Acute cause Long term cause

But in the long run the stress becomes chronic problem causing serious health problems. Stress Management at Workplace If an employer finds that his staff is under stress, he should not ignore it. He should take steps to help them. If he finds it difficult to provide a solution for it, he should get the help of another capable person. If the employee is suffering from non work related stress, even then it should be looked into as it may later lead on to work related stress. There is no single stress relief method. The stress management at workplace thus has to combine steps to eliminate the source of stress and provide relief for the short and long term effects by utilizing popular stress relievers. Also identify the best candidate for work by assessing his emotional intelligence and not just his qualification.

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ADOLESCENTS STRESS Stress can affect anyone from children to adolescents to adults. The causes of teen stress are totally different and they need somewhat different stress management programs for dealing stress Teen stress is similar to the adult stress in terms of the signs and symptoms. But the causes of teen stress are totally different and they need somewhat different stress management programs for dealing stress. It is estimated that teens form 20% of the total population. Yet they are a neglected group of the population. The adolescent group is the intermediate group between the dependent childhood and the independent adulthood. This transition from childhood to adulthood is never so easy. This group is a vulnerable group to both physical and emotional stress. There are problems everywhere for them - problems at home with their parents and siblings, problems in the school with their friends and education. Adolescent medicine is a new concept in the field of medicine. The adolescents cannot be treated as either adults or kids because their problems are totally different. The Adolescents or the Teenagers
A lot of physical and emotional changes occur during this period, which are very significant in the shaping a person.

Physical Changes
The physical changes include:

Increase in the weight Increase in the height Change in voice Development of secondary sexual characters Menarche (beginning of menstruation) in girls.

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Mental Changes
These are equally significant which include

Feeling of independence Attraction towards opposite sex Aggressive behavior Experimenting new things including substance of abuse

Teenage Stress
Surveys conducted shows that one third of the teenagers suffer at least one episode of stress every week. Though stress has the same kind of response in all the age groups, the stress factors are different. Stress in teens could be due to

Pubertal Changes Changing relationship with peers New demands in the school Safety issues in their neighborhood Responsibilities to their families Negative thoughts and feelings Separation or divorce of parents Death of a loved one Chronic illnesses Changing schools Financial problems Holiday stress

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STRESS MANAGEMENT In a study conducted on the stress and related problem of teens in the city of Baltimore showed that the following figures.

The Biggest Causes of Stress

School work (78%) Parents (78%) Romantic relationships (64%) Problems with friends (64%) Siblings (64%)

The Conclusions of the Study are

Girls are affected more than boys Girls respond to stress by seeking help from others or by taking certain actions to reduce or remove stress.

Boys respond to stress by not dealing with the stress at all or by engaging the mind away from the sources of stress.

Family members and friends are both sources of stress and support for teenagers.

5. STAGES OF STRESS

There are three stages a person goes through while suffering from stress. Know more about them... Alarm Stage: When something has just started stressing you and you feel a fight or flight kind of attitude, then you are in the alarm stage of stress. It is the start up stage which defines the first reaction to the stress

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Example: Look at a student's face just before he is going to give an exam. Isn't the fear and tension clearly evident?

This stage experiences an over acting of the sympathetic nervous system wherein adrenaline and cortisol increase and blood flows away from the brain to the muscles. As a result, dendrites shrink back in the brain to moderate the flow of information, slowing or closing down the nonessential body functions. The whole body starts preparing itself to fight against the reason of stress. The fear, excitement or pressure is evident on the sufferer's face. Resistance Stage: In this stage, the body keeps making continuous efforts to cope with stress and therefore feels run down and exhausted. The person starts feeling irritated, over reacts to minor situations and gets mentally and physically weak. Psychological, physical and behavioral changes are also clearly visible.

Example: When a child is sitting in the examination hall and writing his exam, he is bothered about completing it in time. He is making full efforts to cope with the situation and his whole body is engaged in fighting against the condition. This is the resistance stage.

Exhaustion Stage: If a student is preparing for his exam and despite of every possible effort, he is not able to relate to his studies, he is bound to get stressed. The stress could reach a height where he/she may feel completely exhausted and helpless to the extent of committing suicide. This is the exhaustion stage. This stage is further divided into two phases: Initial phase: The stress persists and due to lack of appropriate measures the person is not able to concentrate and work efficiently.

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Burnout: The person is completely exhausted and drained of all energy reserves. There is a complete physical, psychological and emotional breakdown. This require immediate attention. There are certain medications that can help you crawl out of the situation. But, you need to identify your stressor first. You also need to practice some self help tips depending on the type of stress you are suffering from.

6. EFFECTS OF STRESS POSITIVE EFFECTS OF STRESS NEGATIVE EFFECTS OF STRESS

STRESS CAN HAVE POSITIVE EFFECTS When many think of stress they think only of the negative effects that come with it. However there are positive effects of stress. There is good types of stress that can actually be healthy for your body. There are also positive ways to relieve stress that allow you to help cope with your bad stress. One of the best examples of positive stress is the fight or flight response that one receives in threatening situations. This response may even be triggered in our body during illnesses or traumas like bites and scrapes. This type of stress response in our body helps provide a defense again infection. The positive effects of stress are something that can help motivate individuals to accomplish something good. Positive stress helps an individual to make any necessary changes in their lives.

Many discoveries and creative solutions that an individual comes up with will be the result of positive stress. Positive stress can even help a person to take up a new job, change their schedule, leave during a threatening or dangerous situation and make necessary lifestyle changes. Basically the positive stress is something that is products, good and useful.

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NEGATIVE EFFECTS OF STRESS When stress becomes chronic, lasting for long periods of time without any moments of rest or relaxation, serious physical or psychological problems can result. Some of these include: Anxiety or Depressive Disorder Research suggests a link between high sensitivity to stress and the onset of serious anxiety and depression. Chronic stress can seriously diminish our ability to enjoy life, accomplish our goals, and maintain healthy relationships, all of which can affect our emotional well-being. Heart Disease and Stroke A link has been shown between acute stress, heart disease, and stroke. The physiological stress response has serious affects on the heart and circulatory system, increasing heart rate and restricting the arteries. Over time, this action can lead to serious physical side effects including cardiac events such as heart attacks. Weight People have different ways of coping with stress, and one way is to eat too much or too little. While this is sometimes emotionally motivated, it appears that it may be a physical response as well. Studies show that the stress hormone cortisol causes an increase in abdominal fat. In serious cases, some people turn to eating disorders such as anorexia, bulimia, and binge eating disorder to help them cope. EFFECT OF STRESS ON HEALTH The human body is designed to experience stress and react to it. Stress can be positive, keeping us alert and ready to avoid danger. Stress becomes negative when a person faces continuous challenges without relief or relaxation

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between challenges. As a result, the person becomes overworked, and stressrelated tension builds. Stress that continues without relief can lead to a condition called distress -- a negative stress reaction. Distress can lead to physical symptoms including headaches, upset stomach, elevated blood pressure, chest pain, and problems sleeping. Research suggests that stress also can bring on or worsen certain symptoms or diseases. Stress also becomes harmful when people use alcohol, tobacco, or drugs to try to relieve their stress. Unfortunately, instead of relieving the stress and returning the body to a relaxed state, these substances tend to keep the body in a stressed state and cause more problems. Consider the following: Forty-three percent of all adults suffer adverse health effects from stress. Seventy-five to 90% of all doctor's office visits are for stress-related ailments and complaints. Stress can play a part in problems such as headaches, high blood pressure, heart problems, diabetes, skin conditions, asthma, or arthritis in addition to depression and anxiety. The Occupational Safety and Health Administration (OSHA) declared stress a hazard of the workplace. Stress costs American industry more than $300 billion annually. The lifetime prevalence of an emotional disorder is more than 50%, often due to chronic, untreated stress reactions.

7. HOW TO REDUCE, PREVENT, AND COPE WITH STRESS

It may seem that theres nothing you can do about your stress level. The bills arent going to stop coming, there will never be more hours in the day for all your errands, and your career or family responsibilities will always be demanding. But you have a lot more control than you might think. In fact, the simple realization that youre in control of your life is the foundation of stress management.

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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. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun plus the resilience to hold up under pressure and meet challenges head on. Following things are discussed:

1) Identify sources of stress 2) Look at how you cope with stress 3) Dealing with Stressful Situations: The Four As 4) Make time for fun and relaxation 5) Adopt a healthy lifestyle

1. 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 lead 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 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 or as a part of your personality Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?

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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.

2. Look at how u 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:

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Smoking Drinking too much Overeating or under eating Zoning out for hours in front of the TV or computer

STRESS MANAGEMENT Using pills or drugs to relax Sleeping too much Procrastinating 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. 3. Dealing with Stressful Situations: The Four As

Change the situation:

Change your reaction:

Avoid the stressor. Alter the stressor.

Adapt to the stressor. Accept the stressor.

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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.

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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.

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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 affect 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.

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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.

4. 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. Spend time in nature. Call a good friend. Sweat out tension with a good workout.

Savor a warm cup of coffee or tea. Play with a pet. Work in your garden. Get a massage. Curl up with a good book. Listen to music. Watch a comedy

Write in your journal. Take a long bath. Light scented candles

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.

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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. Learn the relaxation response You can control your stress levels with relaxation techniques that evoke the bodys relaxation response, a state of restfulness that is the opposite of the stress response. Regularly practicing these techniques will build your physical and emotional resilience, heal your body, and boost your overall feelings of joy and equanimity. 5. 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.

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STRESS RELIEF

Relaxation Practices that Reduce Stress

The bodys natural relaxation response is a powerful antidote to stress. Relaxation techniques such as deep breathing, visualization, progressive muscle relaxation, 33

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meditation, and yoga can help you activate this relaxation response. When practiced regularly, these activities lead to a reduction in your everyday stress levels and a boost in your feelings of joy and serenity. Whats more, they also serve a protective quality by teaching you how to stay calm and collected in the face of lifes curveballs.

The relaxation response

The relaxation response is not:

You cant avoid all stress, but you can counteract its negative effects by learning how to evoke the relaxation response, a state of deep rest that is the polar opposite of the stress response. The stress response floods your body with chemicals that prepare you for fight or flight. But while the stress response is helpful in true emergency situations where you must be alert, it wears your body down when constantly activated.

laying on the couch sleeping being lazy

The relaxation response is:

a mentally active process that leaves the body relaxed

best done in an awake state trainable and becomes more profound with practice

The relaxation response brings your system back into balance: deepening your breathing, reducing stress hormones, slowing down your heart rate and blood pressure, and relaxing your muscles.

In addition to its calming physical effects, research shows that the relaxation response also increases energy and focus, combats illness, relieves aches and pains, heightens problem-solving abilities, and boosts motivation and productivity. Best of all with a little practice anyone can reap these benefits.

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Starting a relaxation practice

A variety of relaxation techniques help you achieve the relaxation response. Those whose stress-busting benefits have been widely studied include deep breathing, progressive muscle relaxation, meditation, visualization, yoga, and tai chi. Learning the basics of these relaxation techniques isnt difficult. But it takes practice to truly harness their stress-relieving power: daily practice, in fact. Most stress experts recommend setting aside at least 10 to 20 minutes a day for your relaxation practice. If youd like to get even more stress relief, aim for 30 minutes to an hour. Getting the most out of your relaxation practice Set aside time in your daily schedule. The best way to start and maintain a relaxation practice is by incorporating it into your daily routine. Schedule a set time either once or twice a day for your practice. You may find that its easier to stick with your practice if you do it first thing in the morning, before other tasks and responsibilities get in the way. Dont practice when youre sleepy. These techniques can relax you so much that they can make you very sleepy, especially if its close to bedtime. You will get the most out of these techniques if you practice when youre fully awake and alert. Choose a technique that appeals to you. There is no single relaxation technique that is best. When choosing a relaxation technique, consider your specific needs, preferences, and fitness level. The right relaxation technique is the one that resonates with you and fits your lifestyle. Deep breathing for stress relief

With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. Its easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the

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cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. All you really need is a few minutes and a place to stretch out.

How to practice deep breathing? The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel. So the next time you feel stressed, take a minute to slow down and breathe deeply: Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach. Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.

Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.

Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.

If you have a hard time breathing from your abdomen while sitting up, try lying on the floor. Put a small book on your stomach, and try to breathe so that the book rises as you inhale and falls as you exhale. Progressive muscle relaxation for stress relief

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Progressive muscle relaxation is another effective and widely used strategy for stress relief. It involves a two-step process in which you systematically tense and relax different muscle groups in the body. With regular practice, progressive muscle relaxation gives you an intimate familiarity with what tensionas well as complete relaxationfeels like in different parts of the body. This awareness helps you spot and counteract the first signs of the muscular tension that accompanies stress. And as your body relaxes, so will your mind. You can combine deep breathing with progressive muscle relaxation for an additional level of relief from stress. Most progressive muscle relaxation practitioners start at the feet and work their way up to the face. For a sequence of muscle groups to follow, see the box below: Progressive Muscle Relaxation Sequence

Right foot Left foot Right calf Left calf Right thigh Left thigh Hips and buttocks Stomach Chest Back Right arm and hand Left arm and hand Neck and shoulders Face

STEPS Loosen your clothing, take off your shoes, and get comfortable. Take a few minutes to relax, breathing in and out in slow, deep breaths.

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When youre relaxed and ready to start, shift your attention to your right foot. Take a moment to focus on the way it feels. Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10. Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose. Stay in this relaxed state for a moment, breathing deeply and slowly. When youre ready, shift your attention to your left foot. Follow the same sequence of muscle tension and release. Move slowly up through your body legs, abdomen, back, neck, face contracting and relaxing the muscle groups as you go.

Mindfulness meditation for stress relief

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Meditation that cultivates mindfulness is particularly effective at reducing stress, anxiety, depression, and other negative emotions. Mindfulness is the quality of being fully engaged in the present moment, without analyzing or otherwise over-thinking the experience. Rather than worrying about the future or dwelling on the past, mindfulness meditation switches the focus to whats happening right now. For stress relief, try the following mindfulness meditation techniques: Body scan Body scanning cultivates mindfulness by focusing your attention on various parts of your body. Like progressive muscle relaxation, you start with your feet and work your way up. However, instead of tensing and relaxing your muscles, you simply focus on the way each part of your body feels without labeling the sensations as either good or bad. Walking meditation - You dont have to be seated or still to meditate. In walking meditation, mindfulness involves being focused on the physicality of each step the sensation of your feet touching the ground, the rhythm of your breath while moving, and feeling the wind against your face. Mindful eating If you reach for food when youre under stress or gulp your meals down in a rush, try eating mindfully. Sit down at the table and focus your full attention on the meal (no TV, newspapers, or eating on the run). Eat slowly, taking the time to fully enjoy and concentrate on each bite. Mindfulness meditation is not equal to zoning out. It takes effort to maintain your concentration and to bring it back to the present moment when your mind wanders or you start to drift off. But with regular practice, mindfulness meditation actually changes the brain strengthening the areas associated with joy and relaxation, and weakening those involved in negativity and stress.

Starting a meditation practice

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All you need to start meditating are: A quiet environment. Choose a secluded place in your home, office, garden, place of worship, or in the great outdoors where you can relax without distractions or interruptions. A comfortable position. Get comfortable, but avoid lying down as this may lead to you falling asleep. Sit up with your spine straight, either in a chair or on the floor. You can also try a cross-legged or lotus position. A point of focus. Pick a meaningful word or phrase and repeat it throughout your session. You may also choose to focus on an object in your surroundings to enhance your concentration, or alternately, you can close your eyes. An observant, noncritical attitude. Dont worry about distracting thoughts that go through your mind or about how well youre doing. If thoughts intrude during your relaxation session, dont fight them. Instead, gently turn your attention back to your point of focus. Guided imagery for stress relief

Visualization, or guided imagery, is a variation on traditional meditation that can help relieve stress. When used as a relaxation technique, guided imagery involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety. Choose whatever setting is most calming to you, whether a tropical beach, a favorite childhood spot, or a quiet wooded glen. You can do this visualization exercise on your own, with a therapists help, or using an audio recording. Close your eyes and let your worries drift away. Imagine your restful place. Picture it as vividly as you caneverything you can see, hear, smell, and feel. Guided imagery works best if you incorporate as many sensory details as possible. For example: If you are thinking about a dock on a quiet lake: See the sun setting over the water

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Hear the birds singing Smell the pine trees Feel the cool water on your bare feet Taste the fresh, clean air Yoga for stress relief

Ankle to Knee Yoga Pose

Bali Seal Yoga Pose

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Bound Angle Yoga Pose

Yoga is an excellent stress relief technique. It involves a series of both moving and stationary poses, combined with deep breathing. The physical and mental benefits of yoga provide a natural counterbalance to stress, and strengthen the relaxation response in your daily life. What type of yoga is best for stress? Although almost all yoga classes end in a relaxation pose, classes that emphasize slow, steady movement and gentle stretching are best for stress relief. Look for labels like gentle, for stress relief, or for beginners. Power yoga, with its intense poses and focus on fitness, is not the best choice. If youre unsure whether a specific yoga class is appropriate for stress relief, call the studio or ask the teacher. Since injuries can happen when yoga is practiced incorrectly, its best to learn by attending group classes or hiring a private teacher. Once youve learned the basics, you can practice alone or with others, tailoring your practice as you see fit.

Tips for starting yoga practice: Consider your fitness level and any medical issues before joining a yoga class. There are many yoga classes for different needs, such as prenatal yoga, yoga for seniors, and adaptive yoga (modified yoga for disabilities). Hot or Bikram yoga,

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which is practiced in a heated environment, might be too much if you are just starting out. Look for a low-pressure environment where you can learn at your own pace. Dont extend yourself beyond what feels comfortable, and always back off of a pose at the first sign of pain. A good teacher can show you alternate poses for ones that are too challenging for your health or fitness level. Tai chi for stress relief

If youve ever seen a group of people in the park slowly moving in synch, youve probably witnessed Tai chi. Tai chi is a self-paced, non-competitive series of slow, flowing body movements. These movements emphasize concentration, relaxation, and the conscious circulation of vital energy throughout the body. Though tai chi has its roots in martial arts, today it is primarily practiced as a way of calming the mind, conditioning the body, and reducing stress. As in meditation, tai chi practitioners focus on their breathing and keeping their attention in the present moment. Tai chi is a safe, low-impact option for people of all ages and levels of fitness, including older adults and those recovering from injuries. Once youve learned the moves, you can practice it anywhere, at any time, by yourself, or with others. Making tai chi work for you As with yoga, tai chi is best learned in a class or from a private instructor. Although tai chi is normally very safe and gentle, be sure to discuss any health or mobility concerns with your instructor. Tai chi classes are often offered in community centers, senior centers, or local community colleges.

Massage therapy for stress relief

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Getting a massage provides deep relaxation, and as the muscles in your body relax, so does your overstressed mind. And you dont have to visit the spa to enjoy the benefits of massage. There are many simple self-massage techniques you can use to relax and release stress.

Self-Massage Techniques

Scalp Soother

Place your thumbs behind your ears while

spreading

your fingers on top of your head. Move your scalp back and forth slightly by making circles with your fingertips for 15-20 seconds.

Easy on the Eyes

Close your eyes and place your ring fingers directly under your eyebrows, near the bridge of your nose. Slowly increase the pressure for 5-10 seconds, then gently release. Repeat 2-3 times.

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Self-Massage Techniques Sinus Pressure Relief Place your fingertips at the bridge of your nose. Slowly slide your fingers down your nose and across the top of your cheekbones to the outside of your eyes. Shoulder Tension Relief Reach one arm across the front of your body to your opposite shoulder. Using a circular motion, press firmly on the muscle above your shoulder blade. Repeat on the other side. The most common type of massage is Swedish massage, a soothing technique specifically designed to relax and energize. Another common type of massage is Shiatsu, also known as acupressure. In Shiatsu massage, therapists use their fingers to manipulate the bodys pressure points. Although self-massage is good for stress relief, getting a massage from a professional massage therapist can be tremendously relaxing and more through then what you can do yourself. When booking a massage, try types like Swedish or Shiatsu, which promote overall relaxation. Deep tissue and sports massages are more aggressive. They often target specific areas and may leave you sore for a couple of days, making them less effective for relaxation and stress relief.

What Laughter Can Do Against Stress And Its Effects?

Laughter lowers blood pressure and reduces hypertension.

It provides good cardiac conditioning especially for those who are unable to perform physical exercise.

Laughter cleanses the lungs and body tissues of accumulated stale air as it empties more air than it takes in. It is beneficial for patients suffering from respiratory ailments.

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It increases muscle flexion, relaxation and fluent blood circulation in body. Produces a general sense of well-being.

Case Study NATIONAL THERMAL POWER CORPORATION LTD-CASE STUDY NTPC a front runner in the Indian Power sector in one of the largest & the best power utilities of the world, there by contributing of India's emergence as one of the world's leading economies. The World Bank, in its performance audit report on NTPC's projects observed that. "NTPC record in plant construction, cost containment & operating efficiency has been exceptional, while as an institution it has broken new ground in Organization & Management, successfully navigated the transition from constructions to operating company & generally coped quite well with the problems of rapid expansion". Two corporations The National Hydro Electric Power Corporation (NHPC) & National thermal Power Corporation (NTPC) were set in 1975 -76 in the center sector

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as a step to achieve the objectives. The company started functioning in March 1976 with the appointment of a chairman & Managing Director. VISION OF NTPC: To be one of the world's largest and best power utilities. Power Indias growth

MISSION OF NTPC: Make available reliable, quality power in increasingly large quantities at appropriate tariffs, and ensure timely realization of revenues. Speedily plan and implement power projects, with contemporary technologies. NTPC ACTIVITIES: 1. Planning & Investigation of new sites, preparation of feasibility prospect

report & the designing as well as engineering of power station. 2. NTPC also manages the 720 MW Badarpur Thermal Power Station in Delhi &

270 MW BALCO Captive power plant (M.P) 3. 4. 5. Operation & Maintenance of Power Stations. Research & development in area related to power generation NTPC also bagged a turnkey contract for the construction of21 Sub - stations

from Nepal electricity authority. 6. The R &D using of NTPC has been instrumental in enhancing the reliability of

plant & equipment.

QUESTIONNAIRE ADMINISTRATION: The researcher prepared a set of questionnaire. A four point scale strongly agree to strongly disagree was used for this purpose.

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SAMPLE SIZE: A sample of 150 using random sampling. PERIOD OF STUDY: A period of 6 weeks, in which it had divided into three stages as such. Stage I is of research problem and collection the literature of the topic chosen. Stage II is of analysis and interpretations by using different statistical tools, findings and recommendations. QUESTIONNAIRE & ANALYSIS 1. How often do you say the word I am busy or I am having hard time At the work place? Options Very often often Rarely Very rarely Never Response ( % ) 9 26 28 25 12
30 25 20 15 10 5 0 Very Often Rarely Never

Interpretation: As is evident from the chart, majority of the respondents (52%) rarely and very rarely says that they are busy at work place.

2.

You think physical environment problem in the work place cause Stress? (Temperature, lighting, gases, dust ) Options Response ( % )

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Strongly agree Agree Cannot say Disagree Strongly disagree

26 36 16 16 6

40 35 30 25 20 15 10 5 0 Strongly agree

Cannot say

Strongly disagree

Interpretation: Opinion of study reveal that, majority of the respondents (62%) agree with physical environment (Temperature, Lighting, Gases and Dust) causes Stress

3.

You feel time pressure to complete work?

Options Strongly agree Agree Cannot say Disagree Strongly disagree

Response ( % ) 10 41 13 28 8

45 40 35 30 25 20 15 10 5 0 Strongly agree Cannot say

Strongly disagree

Interpretation: The finally yet importantly, the question asked about the employees, majority of the employees (51%) of the NTPC agree and strongly agree with above statement.

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4.

Do you feel lack of co-operation in office? Options Very often often Rarely Very rarely Never Response ( % ) 9 26 16 17 32
45 40 35 30 25 20 15 10 5 0 Strongly agree Cannot say Strongly disagree

Interpretation: As is evident from the chart, majority of the respondents (68%) faced lack of co-operation in office remaining (32%) of employees never faced lack of co-operation in organization. 5. Family problems cause stress?

Options Strongly agree Agree Cannot say Disagree

Response ( % ) 19 41 11 19

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Strongly disagree

10

45 40 35 30 25 20 15 10 5 0 Strongly Cannot say Strongly agree disagree

Interpretation: As is evident from the chart, majority of the respondents (60%) strongly agree and agree with family problems causes stress. 6. Options Very often often Rarely Very rarely Never Do you have problem of BP / sugar / any other health problems? Response ( % ) 5 17 19 12 47
50 40 30 20 10 0 Very Often

Rarely

Never

Interpretation: As is evident from the chart, majority of the respondents (47%) said dont love health problems like BP, sugar.

7.

Physical exercise & yoga reduce the stress?

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Options Strongly agree Agree Cannot say Disagree Strongly disagree

Response ( % ) 39 36 11 9 5

40 35 30 25 20 15 10 5 0 Strongly agree Cannot say

Strongly disagree

Interpretation: As is evident from the chart, majority of the respondents (75%) agree with above statement that by doing physical exercise & yoga stress will be reduced.

8.

Meditation & prayer to reduce the stress?

Options Strongly agree Agree Cannot say Disagree Strongly disagree

Response ( % ) 40 37 14 6 3

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40 35 30 25 20 15 10 5 0 Strongly agree Cannot say

Strongly disagree

Interpretation: As is evident from the chart, majority of the respondents (77%) agree with above statement that meditation & prayer to reduce the stress.

9.

Lack of communication causes stress?

Options Strongly agree Agree Cannot say Disagree Strongly disagree

Response ( % ) 13 55 17 9 6

60 50 40 30 20 10 0 Strongly agree Cannot say Strongly disagree

Interpretation:

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As is evident from the chart, majority of the respondents (68%) agree with above statement i.e. lack of communication causes stress. 10. Spending time with your family reduces stress?

Options Strongly agree Agree Cannot say Disagree Strongly disagree

Response ( % ) 35 44 9 8 4
45 40 35 30 25 20 15 10 5 0 Strongly agree Cannot say Strongly disagree

Interpretation: As is evident from the chart, majority of the respondents (79%) agree with above statement i.e. appending more time with family reduces stress.

11.

Improving working conditions, reduces the stress?

Options Strongly agree Agree

Response ( % ) 26 56

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Cannot say Disagree Strongly disagree

8 7 3
60 50 40 30 20 10 0 Strongly agree Cannot say Strongly disagree

Interpretation: As is evident from the chart, majority of the respondents (82%) agree with improving working conditions in office stress will be reduce.

12.

Rational allocation of work reduces the stress?

Options Strongly agree Agree Cannot say Disagree

Response ( % ) 11 55 20 10

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Strongly disagree

4
60 50 40 30 20 10 0 Strongly Cannot say Strongly agree disagree

Interpretation: As is evident from the chart, majority of the respondents (66%) agree with rational allocation of work reduces the stress.

13.

Financial motivations reduce the stress?

45 40 35 30 25 20 15 10 5 0 Strongly agree Cannot say Strongly disagree

Options Strongly agree Agree Cannot say Disagree Strongly disagree

Response ( % ) 12 43 32 10 3

Interpretation: As is evident from the chart, majority of the respondents (55%) agree with above statement i.e. financial motivation reduces the stress. 56

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14.

Training & Development programs help to cope-up with new technology reduces the stress?

Options Strongly agree Agree Cannot say Disagree Strongly disagree

Response ( % ) 16 52 21 8 3
60 50 40 30 20 10 0 Strongly agree Cannot say Strongly disagree

Interpretation: As is evident from the chart, majority of the respondents (68%) agree with above statement i.e. training and development with changes.

15.

Need for family counseling is required?

Options Strongly agree Agree

Response ( % ) 11 29

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Cannot say Disagree Strongly disagree

28 19 13
30 25 20 15 10 5 0 Strongly agree Cannot say Strongly disagree

Interpretation: As is evident from the chart, majority of the respondents (40%) agreed that family counseling is needed to plan and over come the stress.

16.

Relaxation reduces the stress?

Options Strongly agree Agree Cannot say Disagree Strongly disagree

Response ( % ) 32 48 13 6 1

50 45 40 35 30 25 20 15 10 5 0 Strongly agree Cannot say Strongly disagree

Interpretation:

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As is evident from the chart, majority of the respondents (80%) agree with above statement i.e. relaxation (holydays, leaves, family, tours etc.) reduces stress.

17.

Following safety precautions reduces the stress?

Options Strongly agree Agree Cannot say Disagree Strongly disagree

Response ( % )
30

15 50 21 10 4

25 20 15 10 5 0 Very Often Rarely Never

Interpretation: As is evident from the chart, majority of the respondents (52%) rarely and very rarely says that they are busy at work place.

FINDINGS & SUGGESTIONS FINDINGS: The finding of the present revealed the following. Most of the respondent fall under law stress category. Thee is in significance relationship between stress & demography factors i.e. age, experience & designation. The following dimensions of personal policies & practices of the organization have contributed to stress among employees. Respondents who fall under the E2A & E5 grade are more stressed in comparison with the other grade.

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The organization falls a very tall structure of stress among hierarchy & this is one of the reasons for employees being stressed. There is no significant difference of stress among employees working in plant & other departments. The employees working in the plat gave a positive response in answering the questionnaire

SUGGESTIONS: A Small percentage of the employees did have high stress. Person facing stress at the organizational level of lot of psychological problems in the form of decreased motivation, absenteeism low productivity targets not being achieving etc. as a reedy for the above said employees facing stress are advised to attend stress management courses which will help them to build coping strategies and cause out their stress. The stress management cause comprise of a package program consisting of: Relaxation Positive outlook towards works / responsibilities Self analysis through personality type testes Time management Since T & D job related factors, performance appraisal & job satisfaction were perceived stressful by the employees, the employees should be counseled regarded the matter At the individual level the employees could practice a relaxing holiday (where in quality time is spent with the family) every fortnight or mouth Realize excessive use of tea / coffee cigarette is not answer to stress Try to get 6-7 hrs of continuous sleep per day

CONCLUSION The present study was conducted at NTPC in Ramagundam. The aim was to find the stress levels, personality type of the employees. This was done using a detailed questionnaire. The study reveled that fall under low stress

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category only a small percentage is highly stressed & needed prevailing in the organization to some extent. At the end of the study, we can conclude that though there are signs of stress among the employees & such stress is affecting their behaviors, it can be controlled & reduced effectively. This can be done by giving counseling & incorporating the suggestions given at individual & organization level.

Bibliography:

www.blackle.com

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www.ehealthmd.com

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