Stress is defined as the body's response to any demand placed on it, whether physical or mental. Stress can affect both physical and mental health. Managing stress through techniques like exercise, meditation, time management, and cognitive restructuring can improve physical health, stabilize emotions, and enhance ability to focus. Organizations can help employees reduce work stress through wellness programs, counseling, recreational activities, and helping employees modify their perceptions and understand stress.

2. stress is a physical, mental, or emotional response
to events that causes bodily or mental tension.
Simply put, stress is any outside force or event
that has an effect on our body or mind.
Stress is the body’s automatic response to any
physical or mental demand placed on it.
Stress is an internal reaction to events and
circumstances that challenge us to make changes in
our lives.

3. Benefits of Stress Management
Physical health gets better
-more energy and stamina
Emotions stabilized
-positive attitude
-hopeful/happier
Ability to focus improved
-able to learn and achieve

4. Individual Organizational
Muscle Relax
Exercise
(Yoga, taichi)
Meditation
Cognitive restructuring
Time management
• Eliminate work stressor
• Help employees modify
perception and
understanding of work
stress
• Help employees cope
with consequences of
stress
*Wellness programs,
*Counsellor recreational
zone

5. Time Management
• Get organized
• Get structured
• Set short term goals
• Set long term goals
• Use a planner:
daily schedule and “To Do” list

6. Relaxation
• Breathing: practice deep breathing
• Progressive muscle relaxation
• Guided Imagery
• Meditation
• Tapes, CDs etc.: Either something
structured (commercial) or soothing music
• Choose and schedule it in

7. Cognitive (Thoughts)
• Pay attention to what you say to yourself
• Identify negative thinking and irrational
beliefs
• Negative thinking leads to stress and
anxiety
• Teach thought-stopping techniques

8. Spirituality
• Church,Temple,Mosque etc
• Help others
• Spend quiet time every day
• Be thankful
• Think positively
• Put your faith to work!

9. Eating
• Cut down on sugar, caffeine, processed
foods
• Eat nutritiously: all food groups, especially
fresh
• fruits and veggies
• Eat a little every couple of hours
• Eat slowly

10.  Learn How to Say No – a significant contributing factor to the stress level in many
people’s lives is the tendency to take on responsibilities and tasks that they don’t want or
can’t do. Learning how to say “no” can be one of the healthiest things people can do for
themselves.
 Don’t Take Work Home with You – learning how to separate work and/or school from
home life can be a difficult skill to master. It is important for people to be able to take a
break from responsibilities so they can devote their undivided attention to the
environment and situation in which they are currently involved.
 Try to Limit the Number of Changes With Which You are Coping at any Given Time –
some people decide to improve their lives and try to make a number of changes at once.
Frequently the result is that people become so anxious and tense trying to handle so
many changes at once, that nothing actually gets changed. This result can lead to
feelings of failure and, therefore, actually increase stress. Be realistic about decisions,
and make choices that are likely to result in a success.
.

11.  Anticipate Changes Before They Occur – because change is frequently frightening
for people, many people avoid preparing themselves for things they know they will
have to deal with eventually. Avoiding denial and/or procrastination allows people
to prepare in a thoughtful and deliberate way for change.
 Learn Time Management and Organizational Skills – one of the simplest ways to
reduce stress is to learn strategies and techniques to manage your time, and to
organize yourself, your files, and your belongings.
 Become More Assertive – assertive behaviour is much less stressful than passive or
aggressive behaviour