"You don't get ulcers from what you eat.

You get them from what's

eating you." - Vicki Baum

Handling
Employee
Stress

Presented to: Miss Javeria Ikram

Presented by: Sarah Naeem
Roll no: 27

1
TABLE OF CONTENT

• Stress
• Types of stress
• Symptoms of stress
• Common factors of stress
• Top ten stressful events of life
• Stress management
• Ways to manage stress at workplace
• Ways to reduce stress

2
STRESS
Stress in humans results from interactions between persons and their
environment that are perceived as straining or exceeding their adaptive
capacities and threatening their well-being. The element of perception
indicates that human stress responses reflect differences in personality, as
well as differences in physical strength or general health.

The causes of stress can include any event or occurrence that a person
considers a threat to his or her coping strategies or resources. Researchers
generally agree that a certain degree of stress is a normal part of a living
organism's response to the inevitable changes in its physical or social
environment, and that positive as well as negative events can generate
stress. Stress-related disease, however, results from excessive and
prolonged demands on an organism's coping resources. It is now believed
that 80–90% of all disease is stress-related.

"The perfect no-stress environment is the grave. When we

change our perception we gain control. The stress becomes a
challenge, not a threat. When we commit to action, to actually
doing something rather than feeling trapped by events, the
stress in our life becomes manageable." - Greg Anderson

"Mental tensions, frustrations, insecurity, aimlessness are

among the most damaging stressors, and psychosomatic studies
have shown how often they cause migraine headache, peptic
ulcers, heart attacks, hypertension, mental disease, suicide, or
just hopeless unhappiness." - Hans Slyer

When you suffer an attack of nerves you're being attacked by

the nervous system. What chance has a man got against a
system?" - Russell Hoban

3
 "Pressure and stress is the common cold of the psyche." -
Andrew Denton

Types of Stress
• Eustress
• Distress

Eustress
Where stress enhances function (physical or mental, such as through
strength training or challenging work) it may be considered eustress.
Winning an athletic competition is an example of eustress.

Examples of causes of eustress

• Meeting a challenge
• Coming in first or winning
• Getting a promotion
• Marriage
• The holidays
• Buying a new home
• Going on a roller coaster ride

Distress

Persistent stress that is not resolved through coping or adaptation may lead
to escape or withdrawal behavior is known as distress. Distress is a kind of
suffering. In medicine, distress is stress caused by adverse events

Distress versus eustress

Distress is the most commonly-referred to type of stress, having negative
implications, whereas eustress is a positive, desirable form of stress. Both
can be equally taxing on the body, and are cumulative in nature

4
 "For fast-acting relief try slowing down." - Lily Tomlin

Symptoms of Stress
The symptoms of stress can be either physical and/or psychological. Stress-
related physical illnesses, such as irritable bowel syndrome, heart attacks,
and chronic headaches, result from long-term overstimulation of a part of
the nervous system that regulates the heart rate, blood pressure, and
digestive system. Stress-related emotional illness results from inadequate
or inappropriate responses to major changes in one's life situation.

Marriage, completing one's education, the death of a loved one, divorce,

becoming a parent, losing a job, or retirement. Psychiatrists sometimes use
the term adjustment disorder to describe this type of illness. In the
workplace, stress-related illness often takes the form of burnout—a loss of
interest in or ability to perform one's job due to long-term high stress
levels.

Prevention
Complete prevention of stress is neither possible nor desirable because
stress is an important stimulus of human growth and creativity, as well as an
inevitable part of life. In addition, specific strategies for stress prevention
vary widely from person to person, depending on the nature and number of
the stressors in an individual's life, and the amount of control he or she has
over these factors.

In general a combinations of attitudinal & behavioral changes work well for

most patients. The best form of prevention appears to be parental modeling
of healthy attitudes and behaviors within the family or counseling.

5
Common Factors of Stress
Both negative and positive stressors can lead to stress. Some common
categories and examples of stressors include:

• Sensory: pain, bright light

• Life events: birth and deaths, marriage, and divorce
• Responsibilities: lack of money, unemployment
• Work/study: exams, project deadlines
• Personal relationships: conflict, deception
• Lifestyle: heavy drinking, insufficient sleep
• Early life exposure (e.g. child abuse) can permanently alter an
individual's stress response[citation needed]
• Environmental: Lack of control over environmental circumstances, such
as food, housing, health, freedom, or mobility
• Social: Struggles with co specific individuals and social defeat can be
potent sources of chronic stresses

6
Top Ten Stressful Events
"Mental tensions, frustrations, insecurity, aimlessness are among the
most damaging stressors, and psychosomatic studies have shown how
often they cause migraine headache, peptic ulcers, heart attacks,
hypertension, mental disease, suicide, or just hopeless unhappiness." -
Hans Selye

Hans Selye, a Canadian scientist (1907–1982), noticed that people who

suffered from chronic illness or disease showed some of the same
symptoms. Selye related this to stress and he began to test his hypothesis.
From his study he concluded that there are 10 major factors that cause
extreme stress among people.
1. Death of spouse
2. Divorce
3. Marital separation
4. Jail term or death of close family member
5. Personal injury or illness
6. Marriage
7. Loss of job due to termination
8. Marital reconciliation or retirement
9. Pregnancy
10. Change in financial state

Stress Management
Stress management encompasses techniques intended to equip a person with
effective coping mechanisms for dealing with psychological stress, with
stress defined as a person's physiological response to an internal or external
stimulus that triggers the fight-or-flight response. Stress management is
effective when a person utilizes strategies to cope with or alter stressful
situations. Stress management refers to various efforts to control and
reduce the tension that occurs in stressful situations

7
AN INDIVIDUAL STRESS MANAGEMENT PROGRAM

• Positive thinking.
• Refocus the negative to be positive.
• Make an effort to stop negative thoughts.
• Plan some fun. Take a break.

Physical activity:

• Start an individualized program of physical activity. Most experts

recommend doing 20 minutes of aerobic activity 3 times per week.
• Decide on a specific time, type, frequency, and level of physical
activity. Make this dedicated time fit into your schedule so it can be
part of your routine.
• Find a buddy to exercise with -- it is more fun and it will encourage
you to stick with your routine.
• You do not have to join a gym -- 20 minutes of brisk walking outdoor
will do the trick.

Nutrition:

• Plan to eat foods that improve health and well-being. For example,
increase the amount of fruits and vegetables you eat.
• Use the food guide pyramid to help make healthy food choices.
• Eat an appropriate amount of food at a reasonable schedule.

Social support:

• Make an effort to interact socially with people. Even though you feel
stressed, you will be glad to have gone out to meet your friends if only
to get your mind off of things.
• Reach out to individuals.
• Nurture yourself and others.

Relaxation:

• Learn about and try using one or more of the many relaxation
techniques, such as guided imagery, listening to music, or practicing
yoga or meditation. One or more should work for you.
• Take time for personal interests and hobbies.

8
 • Listen to your body.
• Take a mini retreat.

Ways to Manage Stress at Workplace:

The time you spend at the office may be the most stressful part of your
day, but it doesn't have to be. You have a greater ability to shape your
office environment than you may realize.

• Take breaks throughout the day. It will help clear your mind and
relieve pressure. Something as simple as going to the water cooler for
a drink may do the trick.
• Enroll in a noontime or an after-work exercise class. This will give you
a chance to unwind and a way to relieve stress.
• To help your workday go smoothly, try pacing your activities: Do more
demanding work in the morning, when your energy level is higher, and
easier work later in the day, when you may be tired.
• Try listening to music recordings, such as pounding surf or songbirds,
to help you relax. Such tapes are sold commercially. Use headphones if
you'll be listening to them in the middle of the workday.
• Get to work early or stay late once a week. You may be able to
accomplish more when you vary your routine.

Managing Job Insecurities

If your stress comes from job insecurity, take stock of yourself. Update
your resume, and remind yourself of your skills and strengths. Also, make
sure you keep up with new developments in your field. This will make you
valuable to employers.

Don't let work rumors, which are usually false, may cause you worry. A co-
worker may just be thinking out loud about worst-case scenarios.

If your office is less structured (or if you are the boss), consider a company
mascot. A cat or dog can do wonders for workers' morale.

9
Ways to Reduce Stress

1. Eliminate as many sources of stress as you can. For example, if crowds

bother you, go to the cafeteria when you know the lines won't be too long.
Try eating at your seat rather than going in the break lounge. Clear up the
clutter in your life & at your desk by giving away or throwing away the things
that get in your way. Make the things around you look comfortable and easy
to you.

2. If you are always running late, sit down with a pencil and paper and see
how you are actually allotting your time. Say it takes you 40 minutes to get
to work. Are you leaving your house on time? You may be able to solve your
problem (and de-stress your life a bit) just by being realistic. If you can't
find the time for all the activities that are important to you, maybe you are
trying to do too much. Again, make a list of what you do during the day and
how much each activity takes. Then cut back.

3. Avoid predictably stressful situations. If a certain sport or game makes

you tense (whether it's tennis or bridge), decline the invitation to play.
After all, the point of these activities is to have a good time. If you know
you won't, there's no reason to play. Remember after work hours you are
your own boss.

4. If you can't remove the stress, remove yourself. Slip away once in a while
for some private time. These quiet moments may give you a fresh
perspective on your problems. Avoid stressful people. For example, if you
don't get along with some other executive or secretary but you don't want
to make an issue of it, and if it’s inevitable to talk to them just make sure
there are others people around. As having other people around will absorb
some of the pressure you would normally feel.

5. Competing with others, whether in accomplishments, appearance, or

possessions, is an avoidable source of stress. You might know people who do
all they can to provoke envy in others. While it may seem easy to say you
should be satisfied with what you have, it's the truth. Stress from this kind

10
of jealousy is self-inflicted.

6. Laborsaving devices, such as cellular phones or computer hookups, often

encourage us to cram too many activities into each day. Before you buy new
equipment, be sure that it will really improve your life. Be aware that taking
care of equipment and getting it repaired can be stressful. Don’t start too
many new thing at one time, because as the pressure increase stress
increases as well.

7. Try doing only one thing at a time. For example, when you're on a phone
call, you don't have to read the report in front of you or check email or
whatever.

8. Remember, sometimes its okay to do nothing. You don’t always have to be

involved in top level projects or busy in assignments. A few breathers here
and there are allowed to every one.

9. If you suffer from insomnia, headaches, recurring colds, or stomach

upsets, consider whether stress is part of the problem. Being chronically
angry, frustrated, or apprehensive can deplete your physical resources.

10. If you feel stress (or anything else) is getting the better of you, seek
professional help -- a doctor or therapist. Early signs of excess stress are
loss of a sense of well-being and reluctance to get up in the morning to face
another day.

11