Manish Suryawanshi +918600111746

1. Stress Management
-A Presentation By
Manish Suryawanshi…
AG Office 19 oct 2012
AG Office 19 oct 2012
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2. What is S T R E S S ???
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What is the Common definition of
Stress ??
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3. Stress is
A
Feeling
We have
When we perceive that
Demands exceeds OUR personal & Social
Resources to fulfill these demands..
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4. When we perceive that our
When we perceive that our
Larger than
Larger than
Problems
Problems
&
&
Worries
Worries Means
Means
to solve
to solve
them
them
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5. My
My Problems/
Problems/
Worries Stress
Stress
resources/
resources/ Worries
abilities
abilities
My
My Problems/
Problems/
resources/
resources/ Worries NO Stress
NO Stress
Worries
abilities
abilities
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6. Common definition :
At Job/Work
I have overload of Work.
Too much work… too little time…
Arrogant/Demanding Boss..
Low salary
I Do not like the job…/ I am in the wrong job..
Co-worker conflict
Don’t get leave, Life is imbalanced..
Very high expectations from me..
Very high Targets
Unhealthy work environment .. Etc.. Etc…
Isn’t it so ????
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7. Financial Stress
Expenses more than Income
Debts
Taxation
Social pressures
Family pressures
Liabilities ahead
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8. Relationship Stress
Conflicts / Quarrels with
spouse
Conflicts' with kids
Loneliness
Unresolved family conflicts
Etc…
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9. Traits and Attitudes That Increase
Stress
Perfectionism
Pessimism
External Locus of Control
Addictive or Unhealthy Behaviors
Anger
Obsession
Distorted Thinking
Poor Communication
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10. How to live stress free life ::
How to live stress free life
Don’t try to control other people.
Don’t try to control other people.
It is a greatest myth to think that we could control all the
It is a greatest myth to think that we could control all the
people all the time.
people all the time.
We think that by virtue of our Authority we can control other
We think that by virtue of our Authority we can control other
people but it is not like that. Many relationship conflicts at
people but it is not like that. Many relationship conflicts at
home and at office are the result of our misconception.
home and at office are the result of our misconception.
Don’t dwell in the Past.
Don’t dwell in the Past.
Past is a thing you have no control at all. You
Past is a thing you have no control at all. You
can not do anything about your past Hence,
can not do anything about your past Hence,
stop living in your past.
stop living in your past.
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11. Our life is a journey and IIam driving my vehicle. The
Our life is a journey and am driving my vehicle. The
control of my life should be in my hands,. Throw away
control of my life should be in my hands,. Throw away
the excess baggage first Those excess baggage's are
the excess baggage first Those excess baggage's are
Anger,
Anger,
Resentment,
Resentment,
Worries,
Worries,
Guilt,
Guilt,
Shame
Shame
Hatred
Hatred
Jealousy etc.
Jealousy etc.
Throw them away they serve you no purpose.
Throw them away they serve you no purpose.
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12. Take the steering wheel of your vehicle in your hands.
Take the steering wheel of your vehicle in your hands.
This can be done by choosing your “response”
This can be done by choosing your “response”
You can not control the situation and the people but
You can not control the situation and the people but
you can always choose your response.
you can always choose your response.
Coz you are the driver of your own vehicle.
Coz you are the driver of your own vehicle.
Play no blame game.
Play no blame game.
Focus on your journey.
Focus on your journey.
Don’t try to change others they won’t change.
Don’t try to change others they won’t change.
Keep the control in your hands, don’t give the control
Keep the control in your hands, don’t give the control
to others.
to others.
This is what we call is having an
This is what we call is having an
“Internal Locus of Control.”
“Internal Locus of Control.”
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13. Locus of Control:
Locus of Control:
External: When other people, situations and circumstances control me, my
External: When other people, situations and circumstances control me, my
behavior and my attitude.
behavior and my attitude.
Internal : :When IIcontrol my self, my behavior and my attitude.
Internal When control my self, my behavior and my attitude.
My Intension Stress Correct Response
I want Good relationships I don’t have it Be a better person first and
you will have it.
I want good Health I don’t have it Change your bad habits,
exercise regularly, eat good
food.
I want to be wealthy I don’t have it Develop your skills, work
I want Promotions hard on yourself.
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14. How many of You
think you have stress
or your life is very
stressful ???
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15. Have a look
here ??????
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19. Hunger !!!
We want Food
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26. You know you are living in the best time in the History ??
You enjoy the facilities, which even greatest kings couldn’t
enjoy just 200 years ago .
How far you have to go to fetch the water ??
How long it takes to travel a distance of 1000 k.m. ?? ( 10-
12 hrs.)
You can easily talk to your friends / relatives thousands of
miles away in an instant .
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27. Let me tell you, your life is beautiful ?
If it is not ??
Change your perception about life …
99.99999% of our Stress are due to our own
wrong perceptions.
Change your perception change your life.
All adversities are good.
All misfortunes are good.
All Problems/difficulties/Failures are
good.
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28. How many of you
now think that your
life is full of Stress
now ????
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29. Enough of the
Preaching let’s get to
our Topic now…
Let’s change our
Perception now …
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30. Is Stress bad ???
Well, not necessarily ….
Stress can be good also …
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33. What happens
when you are under
Stress ????
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34. Stress is God’s gift to us, but we are misusing this gift.
Stress is God’s gift to us, but we are misusing this gift.
Fight/ Flight Response.
Fight/ Flight Response.
Threat  Cortex  sends msg to Amygdule 
Threat  Cortex  sends msg to Amygdule 
Amygdule activates  Hypothalamus ((in the base of
Amygdule activates  Hypothalamus in the base of
the Brain)
the Brain)
Hypothalamus sends msg through the Spinal Cord to
Hypothalamus sends msg through the Spinal Cord to
Adrenal Glands.
Adrenal Glands.
Adrenal Glands then secrets a hormone called
Adrenal Glands then secrets a hormone called
Adrenalin.
Adrenalin.
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35. Adrenalin:
Adrenalin:
--Increases the amount of
--Increases the amount of
sugar in the Blood.
sugar in the Blood.
--Increases the heart rate
--Increases the heart rate
--Increases the amount of
--Increases the amount of
energy in your muscles.
energy in your muscles.
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36. The Hypothalamus also sends the messages to
The Hypothalamus also sends the messages to
the Pituitary Glands, from the pituitary glands
the Pituitary Glands, from the pituitary glands
furthers the messages to cortex, the outside of
furthers the messages to cortex, the outside of
adrenal glands and this makes a hormone
adrenal glands and this makes a hormone
called Cortisol.
called Cortisol.
The Cortisol is the other key hormone which
The Cortisol is the other key hormone which
acts to put up your Blood Pressure and keep up
acts to put up your Blood Pressure and keep up
your blood sugar and is a very important
your blood sugar and is a very important
protective hormone during stress situation.
protective hormone during stress situation.
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40. For living stress free life:
For living stress free life:
1.Try to be quite, inner silence is the best thing to practice.
1.Try to be quite, inner silence is the best thing to practice.
2.Speak less, speak well and speak softly.
2.Speak less, speak well and speak softly.
3.Let go ((Forgive)
3.Let go Forgive)
People
People
Feelings
Feelings
Attachments
Attachments
Expectations.
Expectations.
4. Self Awareness: Be aware of your thoughts and feelings.
4. Self Awareness: Be aware of your thoughts and feelings.
5. Know that the cause of stress is inside me and not in any outside event.
5. Know that the cause of stress is inside me and not in any outside event.
6. Know that you can manage the stress
6. Know that you can manage the stress
Outside Pressure Not in my control
Stress ==
Stress
Resiliency In my Control
Increase the denominator , which is in your control.
Your stress will reduce.
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50. Before happy Thinking After happy thinking …
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57. Now let’s come to
Personality
Development for
managing our
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58. Some Personal Traits/ Virtues to Develop.
For Job/ Work Stress :
Plan your work well.
Apply 80/20 Principle.
Learn new skills.
Learn Leadership Skills
Learn Time management Skills, Prioritize
Self-Discipline
Self -Confidence
Integrity
Yoga, Meditation, other exercises
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59. Some Personal Traits/ Virtues to Develop.
For Financial Stress :
• Develop Savings mentality : Save 10% of your income upfront.
•Focus on Opportunities to develop multiple sources of income.
Ask your self over and over again How can I generate more and
more passive income ?
•Acquire new skills, be a continuous learner.
•Learn investment skills
•Find out the ways to increase your income
•Chalk out a plan to reduce your un necessary expenses.
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60. Some Personal Traits/ Virtues to Develop.
For Relationship Stress :
•Be Kind, compassionate and gentle person.
•Be friendly person.
•Know what is more important to you.
•Prioritize between you Job- Finances and Family
and friends.
•Always think What if I have only 6 months to
live.
•Know your life’s purpose
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61. Now something
about behavior at
Home and with our
close ones.
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62. First Seek to
understand, then
to be understood
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63. Unconditional Love
Unconditional love means loving the other person
Unconditional love means loving the other person
regardless of what he/ she does or is.
regardless of what he/ she does or is.
Unconditional means without expectations.
Unconditional means without expectations.
You don’t judge them.
You don’t judge them.
People migrate to unconditional love. People
People migrate to unconditional love. People
want to be with someone who really cares for
want to be with someone who really cares for
them and values them.
them and values them.
Unconditional love is a Magnet. When people
Unconditional love is a Magnet. When people
know that you love them, care for them & value n
know that you love them, care for them & value n
respect them, it naturally draws them to you.
respect them, it naturally draws them to you.
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64. Wanna be a Charismatic
Wanna be a Charismatic
Person ?????
Person ?????
Here is my formula !!!
Here is my formula !!!
Charisma = Unconditional Love
Charisma = Unconditional Love
Unconditional Love = Love + Respect+ Care+ Kindness+
Unconditional Love = Love + Respect+ Care+ Kindness+
Compassion
Compassion
Your Loved ones and close friends need your
Your Loved ones and close friends need your
unconditional Love. Demonstrate your unconditional
unconditional Love. Demonstrate your unconditional
love at every second of your life.
love at every second of your life.
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65. Unconditional love should
Unconditional love should
not only be in words but in
not only be in words but in
actions also. We need to
actions also. We need to
make them feel that they
make them feel that they
are loved, cared for and
are loved, cared for and
valued.
valued.
Only talking will not do any good
Only talking will not do any good
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66. Forgiveness
Forgiveness is letting go of the pain and
Forgiveness is letting go of the pain and
accepting what has happened …
accepting what has happened …
because it will not change ...
because it will not change ...
Forgiveness is dismissing the blame …
Forgiveness is dismissing the blame …
Choices were made that caused the hurt; we each
Choices were made that caused the hurt; we each
could have chosen differently, but we didn't ...
could have chosen differently, but we didn't ...
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67. In order to have a better
In order to have a better
relationships in life we have to
relationships in life we have to
Forgive not only the other
Forgive not only the other
people for their wrong doings,
people for their wrong doings,
but we have to forgive
but we have to forgive
ourselves also.
ourselves also.
Get rid of shame and Guilt.
Get rid of shame and Guilt.
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68. By practicing the above
By practicing the above
strategies you will not only
strategies you will not only
be successful in your career
be successful in your career
but you will have a wonderful
but you will have a wonderful
life overall.
life overall.
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69. Some Personal Traits/ Virtues to Develop.
For Attitude related Stress:
•Don’t be a Perfectionist.
•Maintain optimism no matter what the
circumstances are.
•Always be in total control of your life.
•Learn to control your Anger.
•Try to see the things from other people’s point of
view also.
•Maintain positive mental attitude.
•Always think happy thoughts.
•Learn to communicate properly
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70. Some Personal Traits/ Virtues to Develop.
For Health related Stress
•Eat good nutritious food.
•Drink Lots of water.
•Avoid coffee.
•Avoid Sugar, salt and white Flour.
•Exercise daily.
•Meditate
•Learn relaxation exercises.
•Foster happy thoughts
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71. Now let’s see
how to deal
with
criticism
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72. How many of you feel that
criticism discourages you ?
Obviously, criticism is your
worst enemy but it can be
turned into our best friend and
we can take advantage of the
criticism.
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73. Take Advantage of Criticism
Turn it into your friend from enemy
It can be done…
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74. Well, off course, let’s see how to deal with criticism.
1. Never react negatively to criticism.
2. Learn to respond correctly to the criticism and turn this
into your advantage
Right way to respond to criticism:
1. Consider the source: Is the person offering criticism
qualified by their own knowledge and experience to
make the judgment they have rendered? Is their
perspective complete and accurate, or incomplete and
inaccurate?
2. Consider the accuracy of the criticism.
3. Consider the motive of the critic- Is their goal is simply
to hurt you or to advice you.
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75. Here are some action steps for you-
1.Make a list of some of the most memorable
criticisms that you have received at home or at
work?
2.Next, to each of the criticism you have listed
determined how qualified the person was to
give such a criticism. Write V –for very
qualified, S- for somewhat qualified, & N- for
not qualified at all.
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76. 3. Beside each criticism write down as many of the following
reasons that may have been the basis of person’s criticism.
E- Based on emotions.
PE- Based on your or their past experience or past failures.
LU- Based on their ‘Lack of Understanding’ or faulty comprehending
your goal, intent or vision.
CT- Based on conventional thinking rather than creative thinking.
L- Based on logic
RS- Based on realities of the situation.
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77. 5. What was the motive of the critic? Was it their concern for you or the project
and their genuine concern for others ? Or was it selfishness, jealousy, fear,
animosity, anger or their own immaturity.
6. Looking back how accurate was their criticism?
7. How did you respond to their criticism? With anger, defensiveness, denial,
blame attack or withdrawal? Or did you listen, acknowledge, thank or give the
critic an explanation that helped them to better understand you or your actions.
8. How could you have responded in a way that would have been better for you,
your growth & your relationship with the person offering the criticism?
9. Write down the best ways you believe you could respond to criticism in the
future.
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78. Can we get back and
conclude our
Stress Management
ideas !!!!
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79. My Personal formula for Stress free Life :
•Prepare your daily to do list a night before.
•Prioritize the tasks and do the First things First.
• Meditation: ( 3 to 1 method)
•Power walk ( 4 steps breathe in 4 steps breathe out)/ Breath
1:4:2 for 10 rotations.
• Expressing Gratitude .
• While walking keep affirming positive phrases to yourself.
•Be the kindest and gentlest person you could ever be.
•Raise your Standard. ( Develop yourself mentally, physically,
emotionally and spiritually)
•Read at least 10 pages of any good inspirational article/book
before going to bed.
•Always remember your Health, your family and your kids are
your top priority. Money and career comes after that.
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80. In the end I would say
To live a stress free life Simplify your life.
This can be done in the following manner
•PUT YOUR NO. 1 PRIORITY FIRST.
•STRIVE FOR INNER PEACE MORE THAN
ANYTHING ELSE
•INCREASE YOUR INCOME
•SPEND MORE TIME WITH YOUR
FRIENDS AND FAMILY
•DO WHAT YOU LOVE TO DO..
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81. Thank you
And
Wish you a Stress
Free Life
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