1. Stress Management In
Professionals
Shivi Jain
VIT University
Vellore

2. Stress in Nutshell
We may be
- Physically stressed
- Mentally stressed
- Socially stressed

3. Stress in Nutshell
We may have
- Physical problems
- Mental problems
- Social problems

4. Stress in Nutshell
To prevent stress effects we should
- Relax our body
- Relax our mind
- Have good social atmosphere

5. Stress – The simple formula
S = P > R
Stress occurs when the pressure is greater than the
resource

6. Why Stress Management?
• Stress Related Disorders & Chemical
Dependency, lead to great losses to Nation
and employer.
- lost productivity
- increased health care expenses
- increased absenteeism
- increased accidents

7. What Stresses You Out?
• Money/bills
• Traffic
• Job related stress:
– Work Load
– overcrowding
– lack of support
– lack of on the job training
– Audit Team :-)
• Health/Medical issues
• Lack of Free time
• Relationships
– family & friends

8. What can Stress lead to?
• Low productivity
• Anger/frustration
• Work related injuries
• Lack of concentration
• Anxiety
• Panic attacks
• Depression
How you handle stress can mean the difference
between being happy and productive ... or
frustrated and anxious.

9. Hanson’s Stress Model
Distress
Good stress
Stress
Efficiency

10. EUSTRESS: POSITIVE STRESS
• stress level enough to motivate
• Brings positive action
• Gets the work accomplished.

11. DISTRESS: NEGATIVE STRESS
• Too high or too low stress levels
• body & mind respond negatively to
stressors.

12. Stress at working
place

13. FACTORS INFLUENCING WORK STRESS
• The drive for success
• Changing work
patterns
• Working conditions
• Overwork
• Under-work
• Uncertainty
• Conflict
• Responsibility
• Relationships at
work
• Change at work

14. SYMPTOMS OF STRESS
1. Physical symptoms
2. Mental symptoms
3. Behavioural symptoms
4. Emotional symptoms
Help! Help!

15. 1. PHYSICAL SYMPTOMS
• Sleep pattern changes
• Fatigue
• Digestion changes
• Loss of sexual drive
• Headaches
• Aches and pains
• Infections
• Indigestion
• Dizziness
• Fainting
• Sweating & trembling
• Tingling hands & feet
• Breathlessness
• Palpitations
• Missed heartbeats

16. 2. MENTAL SYMPTOMS
• Lack of concentration
• Memory lapses
• Difficulty in making decisions
• Confusion
• Disorientation
• Panic attacks
Am I the same
person?

17. 3. BEHAVIOURAL SYMPTOMS
• Appetite changes - too much or too little
• Eating disorders - anorexia, bulimia
• Increased intake of alcohol & other drugs
• Increased smoking
• Restlessness
• Fidgeting
• Nail biting
• Hypochondria
Let me smoke
Out worries.

18. 4. EMOTIONAL SYMPTOMS
• Bouts of depression
• Impatience
• Fits of rage
• Tearfulness
• Deterioration of personal hygiene and
appearance
I will kill
You.

19. STRESS CONTROL
A B C STRATEGY

20. ABC STRATEGY
A = AWARENESS
What causes you stress?
How do you react?

21. ABC STRATEGY
B = BALANCE
There is a fine line between positive / negative
stress
How much can you cope with before it becomes
negative ?

22. ABC STRATEGY
C = CONTROL
What can you do to help yourself combat the
negative effects of stress ?

23. Stress Management Techniques
1. Change your thinking
2. Change your behaviour
3. Change your lifestyle
Change now please!

24. 1. Change your Thinking
• Re-framing
• Positive thinking

25. 2. Change your Behaviour
a) Be assertive
b) Get organised
c) Ventilation
d) Humour
e) Diversion and distraction
Yes!
I agree.

26. 3. Change Your Lifestyle
1. Diet
2. Smoking & Alcohol
3. Exercise
4. Sleep
5. Leisure
6. Relaxation

27. TIME MANAGEMENT
Time management is most
important factor for stress
management apart from
money and personnel
management

28. Covey’s Time (Task) Management
Matrix©
Urgent Not Urgent
Important I
Crises
Pressing Problems
Deadline-Driven
Projects
II
Prevention
Planning
Relationship Building
Research
Not
Important
III
Interruptions
Email
Phone Calls
Meetings
IV
Trivia, Busy Work
Time Wasters
Pleasant Activities

29. Tips for Organizing Tasks
• Priority order
• Task Duration
• Category order

30. Time Management
• Make a list
• What MUST be done
• What SHOULD be done
• What would you LIKE to do
• Cut out time wasting
• Learn to drop unimportant activities
• Say no or delegate

31. Ten stress management Tips
1. Recognize the
problem
2. Reduce exposure to
stressor
3. Keep balance among
family, work, leisure &
friends

32. 4. Organize life more
efficiently
5. Learn to relax
body

33. 6. Learn to relax mind

34. 7. Exercise, eat & sleep properly

35. 8. Make time for fun

36. 9. Express & share your feelings

37. 10. Learn to tackle life changes events