MANAGING OCCUPATIONAL STRESS: A MANTRA FOR SUCCESS

* Dr.Roshan Lal ** Dr Ashok Khurana

* Professor, Faculty of Business Management, MM Institute of Management, Maharishi
Markandeshwar University, Mullana Ambala (HR) India.

** Associate Professor, P.G. Department of Commerce, G.N.K.College, Yamuna Nagar.

______________________________________________________________________________

Abstract tight schedules of work, prolonged meetings that never

Stress is the spice of life and the absence of
some degree of stress makes life dull, monotonous and
spiritless. The life of employees have turn out to be
antagonistic due to occupational pressures, tight
scheduling that never seems to end on time,
unsupportive colleagues, critical bosses , incompetent
subordinates and other irritating factors may all have a
cumulative effect in making the day to day life quite
disconsolate. Stress may be considered as a situation of
tension experienced by individual facing extra ordinary
demands. In the light of this background, this paper
discusses the concept of stress, stages of stress and
remedies to make the human resources more and more
conducive to enhance their performance to help
accomplish their individual as well as organizational
goals. It is found that major reasons for stresses are role
conflict, role ambiguity, over load and under load,
internal relationship, ineffective communication,
sharing of responsibilities and job changes climate
within the company. Excessive stress harms the
individual performance and experience illness,
absenteeism, turnover, errors, accidents, dissatisfaction
and reduced performance. An optimum level of stress
is needed to spur employees to peak performance. This
paper observes that various soft skills can be adopted in
the organizations to manage stress, and boost work
performance. It advocates certain positive measures
which if adopted can facilitate employees perform well
and contribute professionally towards the growth and
success of the organization.
Keywords: occupational pressures, performance, role
conflict, soft skills, manage stress.
1.0 Introduction:
Presently the life of employees in the
organization has become quite stressful. Work pressures,
seem to end on time, unhelpful colleagues, critical
bosses, incompetent subordinates and the irritating
factors including new technologies, globalization,
liberalization and competitive pressures have multiplied
the woes of employees in recent times. Perceptions of
events may be positive or negative, activate stress. The
effects of this may be in other ways to individual one. It
is concluded that everyone lives under a certain amount
of stress. Mild stress may force the employees to focus
more sharply on the problems and produce solutions to
enhance the productivity. Severe stress may be harmful
and may be destructive for an individual. Organizations
have launched several innovative programmes in their
organizations to control this problem of stress. Employee
counseling, mentoring and continuous helping processes
have a crucial role in tuning the employees to achieve the
organizational objectives.
Stress is the non specific response of a body
when a pressure made upon it. It is one type of state of
tension experienced by individuals facing extraordinary
demands, constraints or opportunities. Stress is the spice
of life and the absence of stress makes life dull,
monotonous and spiritless. The excessive degree of stress
and disturbs the mental peace of an individual.
2.0 Main Objectives of the Study:
The main objectives of this study are as
follows:-
1. To find out the main benefits in
keeping some degree of stress in the
organization.
2. To discuss the main stages of stress
in the organization?
3. To find out the main strategies to
resist with stress.
4. To find out the main techniques of
coping with stress in the
organization.

Electronic copy available at: http://ssrn.com/abstract=1714100

 3.0 The Review of Literature:
Hoffman Richard (2006) has examined
stress among graduate level counselor education
students at different stages during their training
programme. Three constructs were chosen from the
survey; (1) Stress, (2) Cognitive hardiness and (3)
Psychological wellbeing. Although the survey did not
demonstrate significance on the measure of stress.
true feelings, loss of sense of humour, feeling of neglect,
horror of future, a feeling of having failed as a person or
parent, no confidence, difficulty in concentrating and a
tendency of intense fear. There are suddenly changes in
weight, smoking habits or use of alcohol.
5.0 Main Stages of Stress:
These are the main stages of Stress:

1. Honey Moon Stage.

Lane Rebecca Spooner (2004) stated
one of the stress theories, transactional stress-strain- 2. Fuel Crisis Stage.
coping proposed by Lazarus and Foolkmans (1984).
The overload job conditions and role conflicts were the 3. Hitting the wall Stage.
main determinants of emotional exhaustion.
4. Chronic Disease stage.
According to Woods Antoinette
Petrazzi (2005) the burnout is a job related hazard 6.0 Sources of Stress:
for human service employees including rural
community mental health counselors. Stressors are the main causes of stress. It is the
duty and responsibility of a manager to recognize the
From the above literature survey, the stressors because they cause job-related stress, which
researchers have concluded that everyone is suffering influences work attitudes and behaviour. These are the
from stress, but level of stress varies from person to major sources of stress:-
person and therefore one needs to develop a versatile
kind of intervention strategies in order to cope with this 6.1 Organizational factors: - These are the
menacing problem. main organizational factors:-

Role Conflicts.

4.0 The Symptoms of Stress: Role ambiguity.

There are various changes seen as symptoms Role overload.

of individual stress. These are:
Role underload.
4.1 Biological: This includes lack of
appetite, craving for food when under pressure, frequent Occupational Demands.
indigestion or heartburn, constipation or diarrhea,
insomnia, constant tiredness, tendency to sweat for no Interpersonal relationships.
good reason, nervousness, nail biting, headaches, muscle
catch, crying or desire to cry and high blood pressure etc. Ineffective communication.

4.2 Psychological: A number of Duties and Responsibilities.

changes include negativism, expression of boredom,
Job Changes.
dissatisfaction, irritability, anger over unimportant issues,
feelings of harassment, apathy, resignation, fantasy,
Organizational Climate.
forgetness, inability to concentrate, inability to take
decisions, inner confusion about duties and
responsibilities and a tendency to misjudge the people.
6 Personal Factors: These are:-The impact
of Life changes.
The symptoms of anxiety and depression are visible.
Type of Personalities.
4.3 Behavioural: There are constantly
changes like irritability with people, feeling unable to Believe in Locus of Control.
cope up, lack of interest in life, constant fear of diseases,
a feeling of being a failure, a feeling of being bad or self- Other Reasons
hatered, difficulty in making decisions, feeling of
ugliness, lack of interest in other people, inability to show

Electronic copy available at: http://ssrn.com/abstract=1714100

The Social Re-adjustment Rating Scale 26. Trouble with boss 20

27. Change in working hours or 20

Sl. Life Event Scale
conditions
No. Value
28. Change in social activities 17
1. Death of Spouce 100
29. Change in sleeping habits 15
2. Divorce 73
30. Change in eating habits 15
3. Martial separation 65
31. Vacation 13
4. Jail Term 63
Source: Rahe. L.O. & Holmes. Scaling of life change:
5. Death of Close Family Member 63
Comparison of direct and indirect
6. Major Personal Injury or illness 53 methods, Journal of Psychosomanic
Research: 2001.
7. Marriage 50
7.0 Unhealthy ways of coping with
8. Fired from Work 47 stress:
9. Martial Reconciliation 45
These coping strategies may temporarily
10. Retirement 45 reduce stress, but they cause more damage in the long
run:-
11. Major Change in Health of 44
Family Member Smoking.
Drinking too much.
12. Pregnancy 39 Overeating or undereating.
Zoning out for hours in front of the
13. Sex Difficulties 39
TV or computer.
14. Gain of New Family member 39 Using pills or drugs to relax.
Sleeping too much.
15. Changes in Financial State 37 Procrastinating.
Filling up every minute of the day to
16. Death of a close friend 36 avoid facing problems.
Taking out your stress on others
17. Change in different line of work 35 (lashing out, angry outbursts, and
physical violence).
18. Change in number of arguments 31
with spouse
Effect of Various Diseases
19. Change in responsibilities of 29
Sl. Particulars Level of Effect
work No.

20. Son or daughter leaving home 29 Very High Medium Low Nil
High Effect Effect Effect
21. Trouble with in-laws 28 Effect

1. Diabetes 25 9 22 0 0
22. Wife begins or stop work 26
2. High BP 45 6 3 2 0
23. Outstanding personal 26
achievement 3. Cholesterol 29 18 8 1 0

24. Change in living conditions 24 4. Heart 19 26 9 2 0

Problems
25. Revision of personal habits 23
 5. Asthma 41 14 0 1 0 truly necessary to the bottom of the list or
6. Digest 41 13 0 2 0
Total 200 86 42 8 0
Average 33.33 14.33 7.0 1.33 0
Scale 5 4 3 2 0 not present itself in the future. Often, this involves
Avg. x 170 56 21 2 0
Scale
Source: Gohil, An imperical investigation of
executive stress on 56 Employees of
banks, Management Trends, Vol.2, No. 2
Sept. 2005.
8.0 Stress Management Strategies:
8.1 Avoid unnecessary stress: Not all
stress can be avoided, and it is 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 you
are 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 can not 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 it is 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
eliminate them entirely.
8.2 Alter the Situation: If you cannot
avoid a stressful situation, try to alter it. Figure out
what you can do to change things so the problem does
changing the way you communicate and operate in
your daily life.
Express your feelings instead of
bottling them up: - If something or
someone is bothering you, communicate
your concerns in an open and respectful
way. If you do not 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, you will
have a good chance of finding a happy
middle ground.
Be more assertive: - Do not take a
backseat in your own life. Deal with
problems head on, doing your best to
anticipate and prevent them. If you have
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 you are stretched too thin and
running behind, it is hard to stay calm and
focused. But if you plan ahead and make
sure you do not overextend yourself, you
can alter the amount of stress you are
under.
8.3 Adapt to the stressor: If you can
not change the stressor, change yourself. You can adapt
to stressful situations and regain your sense of control
by changing your expectations and attitude.
Reframe problems: - Try to view
stressful situations from a more positive
perspective. Rather than fuming about a
traffic jam, look at it as an opportunity to
pause and regroup, listen to your favorite
radio station, or enjoy some alone time.
Look at the big picture: - Take
perspective of the stressful situation. Ask
yourself how important it will be in the
long run. Will it matter in a month? A
 year? Is it really worth getting upset over?
If the answer is no, focus your time and
energy elsewhere.
Adjust your standards: - Perfectionism
is a major source of avoidable stress. Stop
setting yourself up for failure by
demanding perfection. Set reasonable
standards for yourself and others, and
learn to be okay with good enough.
Focus on the positive. When stress is
getting you down, take a moment to
reflect on all the things you appreciate in
your life, including your own positive
qualities and gifts. This simple strategy
can help you keep things in perspective.
8.4 Adjusting The 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.
8.5 Accept the things you cannot
change: Some sources of stress are unavoidable. You
cannot 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.
Do not 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 does not 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 you are going
through can be very cathartic, even if
there is nothing you can do to alter the
stressful situation.
Learn to forgive: - Accept the fact that
we live in an imperfect world and that
people make mistakes. Let go of anger
and resentments. Free yourself from
negative energy by forgiving and moving
on.
8.6 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, you will be in a better place to handle
lifes stressors when they inevitably come.
8.7 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, you will feel more
relaxed and you will 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. Do not
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.
9.0 Healthy ways to relax and recharge:
 These are the main ways to relax during stress
and keep your self calm and cool:
Go for a walk.
Spend time in nature.
Call a good friend.
Sweat out tension with a good workout.
Write in your journal.
Take a long bath.
Light scented candles
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.
Light scented candles
10.0 Nurturing Techniques:
Do not 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.
These are the main ways:-
Set aside relaxation time: - Include rest
and relaxation in your daily schedule. Do
not allow other obligations to encroach.
This is your time to take a break from all
responsibilities and recharge your
batteries.
Connect with others: - Spend time with
positive people who enhance your life. A
strong support system will buffer you
from the negative effects of stress.
Do something you enjoy every day: -
Make time for leisure activities that bring
you joy, whether it be stargazing, playing
the piano, or working on your bike.
Keep your sense of humor: - This
includes the ability to laugh at yourself.
The act of laughing helps your body fight
stress in a number of ways.
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.
11.0 Conclusions:
Stress is an unavoidable aspect of life.
Everyone has to cope with the situation. Both
individual and organization have the responsibility to
manage stress; individual should manage his stress for
his own benefit while the organization (as a system)
should help to manage individual stress for his own
survival and economic development. The Collective
and sensible efforts of an organization, family and
individual can bring positive way of life. So unity of
heart, unity of action and unity of thinking can restore
the real peace and happiness with self, work and the
organization.
The goal of this study as such is not to
eliminate stress but to learn how to cope with it and
how to use the knowledge of it to help society or
organizations. From the study it is revealed that stress
can not be avoided but could be managed or reduced.
Reorganizing the early signs of stress and then paying
attention to them can make an important difference in
the quality of human life and may actually influence
human survival and growth in the long run.
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