STRESS MANAGEMENT

STRESS MANAGEMENT
1. DETECTING THE SYMPTOMS OF
STRESS.

2. INEFFECTIVE WAYS OF COPING.

3. EFFECTIVE WAYS OF COPING.

4. STAYING HEALTHY.

5. STRESS AND LIFESTYLES.

DETECTING THE SYMPTOMS OF STRESS

TYPICAL SYMPTOMS
1. NERVOUS TWITCHING.
2. DRY MOUTH AND THROAT.
3. HEADACHES.
4. INDIGESTION.
5. SWEATING.
6. TIREDNESS.
7. BREATHING IRREGULARITIES.
8. TENSE MUSCLES.
9. FIDGETING.
10. DIARRHOEA / CONSTIPATION.

 KAROSHI- is death from overwork

Karoshi represents a sort of extreme that can shade
off into burnout,malingering ( to pretend to be ill
or injured in order to avoid duty or work ) and to
use a recent buzzword Presentism, which
happens when people are stressed but too afraid to
call in sick: while they show up, they are still to
buzzed to be productive.
BURNOUT- cognitive impairment and excessive
fatigue or lassitude (tired,weary)emerges only in
the long term. Affects people who are over
sensitive or over committed to work.

 PHENOMENON called success induced malaise

show, achievers can also lose their fire.One fine
day he wakes up and is unable to go to work.May
take a few days off but is unable to bounce back.
CORRECTIVE MEASURES Resetting of goals
Compulsory breaks
Shorter hours and sabbaticals
Morale boosting meditation
Workouts at workplace
Undisturbed sleep

THERE ARE OTHER REASONS FOR

CLIMBING A MOUNTAIN BESIDES
GETTING TO THE TOP

BEHAVIOURAL SYMPTOMS
1.

FEELING RESTLESS.

2.

FEELING EASILY IRRITATED.

3.

FEELING QUICK TEMPERED.

4.

FEELING MISUNDERSTOOD.

5.

FEELING A FAILURE.

6.

FEELING UNABLE TO COPE.

7.

FEELING UPSET, WORRIED, TEARFUL.

8.

FEELING DEMOTIVATED.

9.

DIFFICULTY IN CONCENTRATING.

10. DIFFICULTY IN MAKING DECISIONS.

11. DIFFICULTY IN THINKING CLEARLY.
12. LOSS OF MEMORY.
13. LOSS OF CREATIVITY.
14. LOSS OF INTEREST IN SELF AND OTHERS.

THE STRESS VULNERABILITY TEST

Statement
True
1. I have many friends/ acquaintances.
1
2. I eat regular meals.
3. Most days I get a good nights sleep.
4. I drink one alcoholic drink per day.
5. I do not smoke.
6. I exercise regularly.
7. I rarely drink coffee.
8. I am an affectionate person.
9. I make enough money to be comfortable.
10. I am in good health.
11. I get strength from my spiritual beliefs.

- False
2
3

12. I set aside some time for fun each week.

13. I am open about my feelings.
14. I belong to at least one club or social group.
15. I am neither overweight nor underweight.

WORK PLACE SYMPTOMS

1. REDUCED PERFORMANCE.
2. COMMUNICATION BREAKDOWN.
3. LOWER JOB SATISFACTION.
4. POOR DECISION MAKING.
5. FOCUS ON UNPRODUCTIVE TASKS.

INEFFECTIVE WAYS OF COPING

1. SMOKING.
2. ALCOHOL.
3. DRUGS.
4. DIET AND EATING.
5. OVER WORK.

EFFECTIVE WAYS OF COPING

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

TALK IT OUT.
ESCAPE FOR A WHILE.
WORK OFF YOUR ANGER.
GIVE IN OCCASIONALLY.
DO SOMETHING FOR OTHERS.
TAKE ONE THING AT A TIME.
SHUN THE SUPERMAN URGE.
GO EASY WITH CRITICISM.
MAKE YOURSELF AVAILABLE.
PLAN YOUR RECREATION.

STAYING HEALTHY
1. EXERCISE.
2. SLEEP.
3. RELAXATION.
4. MASSAGE.
5. YOGA.
6. MEDITATION.
7. PLAY.

STRESS AND LIFESTYLE

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.

LIFE EVENTS.
DAILY EVENTS.
BELIEFS AND ATTITUDES.
SOCIAL SUPPORT.
MEANING IN LIFE.
ENVIRONMENTAL STRESSORS.
STRESS AS NECESSARY MOTIVATION.
STRESS AS GLAMOUR.
MEN, WOMEN AND STRESS.
EGOISM.
COMPETITIVENESS.
AMBITION.
SELF - WORTH.
ANXIOUS PERSON.
NON ASSERTIVE BEHAVIOUR.

STRESS BUSTERS
A college freshman at Valparaiso University to Dr.
O. P.Kretzman What advice would you give new
freshman as we face all the choices and uncertainties
ahead of us ? Reply was Take one bite out of the
apple at a time. No more, no less.
Stress busters to maintain a healthy life:
1.Change your priorities
2. Take stretch breaks
3. Step back and observe
4. Review your purpose

5. Get a massage
6. Leave five minutes earlier
7. See a comedy
8. Use affirmations
9. Let go and let God!
10. Organize your space
11. Share your feelings
12. Smell some flowers
13. Ask for acknowledgement
14. Listen to your intuition
15. Help someone else
16. Rub your feet and hands
17. Visualize positive out comes

18. Take care of your

health
19. Dont judge; bless
20. Work in the garden
21. Create a budget
22. Be empathetic, not
overly sensitive
23. Be still & meditate
24. Use time saving
technology
25. Carpool and enjoy the
ride
26. Set aside time for
planning

27. Count your blessings

28. Dont forget, write it
down
29. Simplify, simplify
30. Talk it out with
co-workers
31. Eliminate destructive
self-talk
32. Schedule play time
33. Change your
environment
34. Go with your natural
rhythms

35. Find an easy place to

give your gifts
36. Fully express yourself
37. View problems as
opportunities
38. Let go of what ifs
39. Be clear what is
expected of you
40. Ask the experts
41. Do your best and
then stop

42. Trust divine timing

and order
43. Develop patience
44. Breathe deeply
45. Take a walk
46. Complete things
47. Take a nap
48. Sing a tune
49. Take a warm bath
50. Talk out your worries
51. Delegate

52. Talk with your mom

and dad
53. Say no at times
54. Shift deadlines
55. Follow your passion
56. Tell a joke
57. Play out your fears
58. Drink lots of water
59. Create a support sys
60. Divide up big
projects
61.Seek advice

62.Be gentle with yourself

63. Dont enable others
64. Pray for openings
65. Tell the truth
66. Get more restful sleep
67. Forgive and move on
68. Prepare food ahead
69. Fix or get a new one
70. Be prepared to wait
71. Dont always be right
72. Focus on the
movement

73. Take a lunch break

74. Read a book
75. Shift your attitude
76. Laugh each day
77. Develop self- esteem
78. Take vitamin
supplement
79. Stop the should
80. Avoid excess
81. Plan a special outing
82. See through illusions

83. Relax your muscles

84. Slow down & notice
85. Nurture good friends
86. Be in nature
87. Listen to music
88. Limit caffeine &
sugar
89. Go on fast or cleanse
90. Be spontaneous
91. Love your partner
92. Get some fresh air

93.
94.
95.
96.

Be pampered
Volunteer
Join help networks
Maintain good
posture
97. Respect your limits
98. Exercise routinely
99. Go dancing
100. Sigh occasionally
101. Do yoga
102. Have a good cry
103. Limit work time

104. Make time for

hobbies
105. Comprise/cooperate
106. Dont procrastinate
107. Unplug your
phone/TV
108. Relax your
standards
109. Journal your
thoughts
110. Take a vacation
111. Organize your desk

112. Develop flexibility

113. Allow for
imperfections
114. Dont over schedule
115. Expose your secrets
116. Build a strong body
117. Nurture your faith
118. Open a savings
account
119. Take in the sun
120. Love and be loved
121. Get the facts

122. Work as a team

123. Smile open your
heart
124. Validate yourself
125. Day dream
126. Know God loves
you !

TIME MANAGEMENT
There is no mystery about managing time.
Everyone has 24 hrs each day and 168 hrs each
week to eat, sleep, work, relax, exercise, attend
class, and study.
There is nothing magical about getting the most
from these hrs; it just takes planning.
But TM does require self- discipline and control
until the behavioral changes are internalized and
TM becomes an everyday habit.
Plans and schedules for managing time are useless
if one does not follow them.

TIME
Take time to THINK
It is the source of power.
Take time to READ
It is the foundation of wisdom.
Take time to PLAY
It is the secret of staying young.
Take time to be QUIET
It is the opportunity to seek God.
Take time to LOVE and be LOVED
It is the gods greatest gift.

 Take time to LAUGH

It is the music of soul.
Take time to WORK
It is the price of success.
Take time to PRAY
It is the greatest power on earth.
THERE IS A TIME FOR EVERYTHING

STUDY WHILE OTHERS ARE SLEEPING,

WORK WHILE OTHERS ARE LOAFING,
PREPARE WHILE OTHERS ARE PLAYING,
AND SOW SEEDS,
WHILE OTHERS ARE WASTING TIME.
William A. Ward.

TIME MANAGEMENT
Effective time management necessitates a sense of balance.
- Either extreme along the time management skills
continuum can be problematic.
- On one hand, perfect time management skills do not
make one a perfect student or employee.
- On the other hand, poor time management skills do not
make one a stooge.
Then why bother with time management?
The main reason for managing time is to provide structure
to ones life and, in turn, piece of mind.
Time management skills are your abilities to recognize and
solve personal time management problems.The goal of
time management workshop is to show you what you can
do to improve your skills.

 With good TM skills you are in control of your time and

your life, of your stress and energy levels.
You make progress at work. You are able to maintain
balance between your work, personal, and family lives.
You have enough flexibility to respond to surprises or new
opportunities.
All TM skills are learnable.
If you already know how you should be managing your
time, but you still do not do it, dont give up. What you
may be overlooking is the psychological side of your TM
skills, psychological obstacles hidden behind your
personality.

Value of time cannot be measured in terms of money only

To realize the value of ONE YEAR, ask a student who failed in
his/her class. To realize the value of ONE MONTH ask a mother
who gave birth to a premature baby. To realize the value of ONE
WEEK, ask the editor of a weekly magazine. To realize the value
of ONE HOUR, ask the mother who is waiting for her child. To
realize the value of ONE MINUTE, ask a person who has missed
a plane. To realize the value of ONE SECOND ask the person
who has just avoided an accident. To realize the value of ONE
MILLISECOND, ask a person who has lost a goal medal in the
Olympics.

Importance of time

1)
2)
3)
4)

A day comprises two 12-hours periods, a total of 24hours. An

hour consists of 60seconds. Seconds are sub-divided on a
decimal system into hundredth of a second or millionth of a
second. There are 86,400 seconds in a day. A second is
officially defined as 9,192,631.770 oscillations of a cesium,133
atoms in an atomic clock. Scientists have divided a second into
the following parts:
Decisecond(one tenth of a second) the blink of an eye.
Centisecond(one hundredth of a second) the time it takes for a
stroke of lighting to strike.
Nanosecond(one billionth of a second) a home computer takes
2 to 4 nanosecond to execute one software transaction.
Picosecond(one trillion of a second) the shortest period of time
that can be measured accurately.

Time is always running out.

Time cannot be manufactured.

Time cannot be purchased.
Time cannot be retrieved.
Time wasted is lost forever.
Time cannot be created whereas time can create
everything.

Just 10 years
We have limited time at our disposal. N average person gets only 10
years of active life to make or unmake his/her career. Here we see
how an ordinary man/woman spends his/her whole life(we have
taken the average of 75yeras):
Time spent to attain educational qualifications and start career:
25years.
Time spent in sleeping in the remaining 50years(one third of our
life):17years.
Time wasted in routine activities like taking bath,getting ready for
work, traveling from home to office and back to home and for
others social obligations:12years.

Time of active life spent on Sundays and holidays:8years.

Time of active life wasted by illness:3years.
Total time spent: 65years.
That leaves us with only about 10years of creative time in
our entire life, I.e. 87,600 hours. So there are only
10active years in which one can either make or unmake
ones career. So every hour of the day and every minute
of it counts.one success in life depends upon the time
one saved and spent wisely.

EFFECTIVE TIME MANAGEMENT BENEFITS

1.
2.

3.
4.
5.

Reduce frustration. Many of the frustrating situations

can be avoided with effective planning and organizing
techniques.
Get a sense of achievement and piece of mind. Much
of dissatisfaction and anxiety comes from that you are
not sure where going, or you feel like you are not going
nowhere.
Overcome the guilt. We are often burdened by
subconscious guilt for those undone things we should be
doing or should have done.
Increase your energy level. The undone things
circulating in your mind cost you much more time and
energy than the things you have done or are doing.
Get more of quality time. There are many things that
dont get you much forward, but you still have to do
them to survive.

PERSONAL TIME SURVEY

1.
2.
3.
4.
5.
6.

Number of hours of sleep each night -------X 7 = ------Number of grooming hours per day --------X 7 = ------Number of hours for meals / snacks per day ----- X 7 = -----Total travel time weekdays --------- X 6 = --------Total travel time weekends -------Number of hours per week for regularly scheduled functions (
clubs, temple, get-together etc.) ---------7. Number of hours per day for chores, errands, etc.--- X 7 = -8. Number of hours of work -----------9. Number of hours in class / office per week -------10. Number of average hours per week socializing, etc. --------11. Add up the totals: -------------12. Subtract the above number from 168 - ------ = -------The remaining hours are the hours you have allowed yourself to
study / activity

STUDY HOUR FORMULA

To determine how many hours you need to study each
week to get Distinction, use the following rule of thumb.
Easy class hours -----x 2 = ------ Average class hours ------ x 3 = ----- Difficult class hours ------x 4 = ----- Total ----------- Compare this number to your time left from the survey.
Now is the time the students might find themselves a bit
stressed. Just a note to ease your anxieties. It is not only
the quantity of study time but also its quality. This is a
general guideline. Try it for a week, and make adjustments
as needed.

PERSONAL GOAL SETTING

From the TM perspective, your life is a sequence of big
and small choices and decisions. It is those choices that
you really manage, not the flow of time.
Most of the time, you go through many small choices,
mostly subconsciously.
Personal goal setting is the wisdom that comes out of a lot
of practical experience and psychology research to help
your direct your conscious and subconscious decisions
towards success.
Personal goal setting helps not only your productivity and
motivation, but also your self-realization, self-image, selfesteem and confidence.
How personal goal setting gets into your mind

HOW PERSONAL GOAL SETTINGS GETS

INTO YOU MIND
CONSCIOUS MIND
Responsible for your
current awareness and
Decision making
12% of your mind
You have quite good &
direct control over it.

SUBCONSCIOUS MIND
Your personality
Feelings & thoughts come
Your memory, with all
your personal values,
beliefs and habits ,is there.
88% is your subconscious
mind.
It takes more effort &
sophistication to direct &
reprogram it.

 The first step towards successful goal setting is to realize

that you are in control of your life.
Typically we are quite sure about having full control over
our choices. Yet, we hardly notice how opinions and beliefs
of different people around us penetrate deep down into our
subconsciousness.
There are many subtle ways how we can be manipulated to
serve somebody elses misbeliefs or selfish interests.
When you set your goals and objectives you should feel
totally sure that this is indeed your goals, and you really
want to reach these goals.
You are achieving much more if, instead of trying to control
uncontrollable and predict unpredictable, you concentrate
on factors that depend on you.
It is strongly recommended that in your goals & objectives,
you focus on conditions and odds for a desired outcome,
rather than on the the outcome itself.So, just remember that
performance goals work much better than outcome goals.

GOAL SETTING GUIDELINES

Set SMART goals.
SPECIFIC You actually program your subconscious
mind to work for you.Then your feelings and thoughts
will lead to your goal instead of pointing at the obstacles.
MEASURABLE You need a way to measure the
progress and some specific criteria that will tell you when
you can stop and the goal is achieved.
ATTAINABLE - They are chosen as ambitious as
possible, but still reachable.Goals that work best have a
challenge in them.
REWARDING - A goal is rewarding when you have clear
reasons why you want to reach that goal. Have your
specific reasons and expected reward in writing /pictures.
TIMELY Your goal should have a specific time limit.
Setting the deadline will protect you from paying higher
price than the goal is worth. This is also your protection
from procrastination and perfectionism.

TM TECHNIQUES AND STRATEGIES

Decision making skills and techniques:
Decision making can be hard. Almost any decision
involves some conflicts or dissatisfaction.Decision
making skills are also a key competent of TM skills. Yet,
making your own decisions and accepting the
consequences is the only way to stay in control of your
time, your success, and your life. Main decisions making
techniques can be summarized as:
1. Identify the purpose of your decision what and why!
2. Gather information what factors does the problem
involve !
3. Identify the principles to judge the alternatives what
standards and criteria should the solution meet?
4. Brainstorm and list different possible choices generate
ideas for possible solutions.( write them on paper!)

Evaluate each choice in terms of its consequences use your

standards and criteria to determine the cons & pros of each
alternative.
6 Determine the best alternative .
7 Put the decision into action execute your plan.
8 Evaluate the outcome of your decision and actions steps- what
lessons can be learnt?
Prioritizing effectively
Prioritizing your responsibilities and engagements is very
important. Prepare to do list.
What is planning and why you need to plan
A plan is like map.Remember the 80/20 rule. It is well
established that for unstructured activities 80% of the effort give
less than 20% of the valuable outcome.
Beat procrastination
Basically, procrastination is putting off the things that you should
be doing now.( waiting for the right mood or the right time)

TIME MANAGEMENT PRINCIPLES

1.
2.

3.
4.
5.

6.
7.

Identify Best time for studying. Everyone has high

and low periods of attention and concentration.
Study difficult subjects first.When you are fresh, you
can process information more quickly and save time as a
result.
Use Distributed Learning and Practice: Study in shorter
time blocks with short breaks between.
Make sure the surroundings are conducive to studying.
Make room for entertainment and relaxation; college is
more than studying. You need to have a social life, yet ,
you need to have a balance in your life.
Make sure you have time to sleep and eat properly;
students use sleep as their TM bank.
Try to combine activities

TIME MANAGEMENT ISSUES

1.

Shifting priorities and crisis management Mgt guru Peter

Drucker says that crisis mgt is actually the form of mgt
preferred by most managers.
2. The telephone
3. Lack of priorities / objectives.
4. Attempting too much many people today feel that they
have to accomplish everything yesterday and do not give
themselves enough time to do things properly. It leads to
half finished projects.
5. Drop in visitors.
6. Ineffective delegation.
7. The cluttered desk be able to see 80% of the desk
8. Procrastination.
9. The inability to say no.
10. Meetings Average manager spends 17 hrs a week in
meetings and 5 hrs in the planning time and untold hours in
the follow up.

Time Management
TIME: Its Major Attributes
Time is neutral : It is neither good nor bad by itself.
Therefore, to blame the time for any inaptitude for
failure will be quite unfair
Time can not be saved for future use : Time once
lost , is lost forever. Therefore, dont waste even a
single second
Each activity requires a minimum quantum of
time, no amount of hurrying up can hasten the
process , beyond a limit. Therefore, accord
requisite time duration for any action to fructify .

 Time has value like currency : Therefore ,be

prepared to pay the price for your achievements ,
and like the financial management it can be
organized to get more with less .
Time is cumulative in nature : Seconds become
minutes, minutes turn into hours, hours into days ,
days make months and months to years, years to
decades, and centuries when its small units
continue to accumulate.

Plan your time

Time to eat
Time to exercise
Time to rest and relax
Time to study
Time for silent contemplation
Time for spouse and children
Time for recreation and amusement
Time to serve the needy
Time to Pray

HOW YOU RELATE TO TIME

white
Valley-like
hollow
available
unclaimed
ready
blank

opportunity
busy
energetic
lively
handy
friendly
effective

spent
exhausting
mountainous
jammed
relentless
tense
bumpy

TIME MANAGEMENT
Time management need not be obsessive, soul-less,
unachievable, or ethnocentric.
Compulsive behaviors often are not worth the time and
energy we devote to them.
Time management is an effective shield against stress.
Spontaneity and joy can coexist with organization.
A companys efficiency is affected by everyone in the
organization.
Time management styles vary among people and cultures.

PRIORITIZE YOUR ACTIVITIES

The ABC system is the grandfather of prioritizing
strategies
The Index Card / Post -it system.
The Inventory System.
The Payoff System.( Now, with the flood of
information, duties, and events that overwhelm
people every day, time has become a far more
valuable commodity)
The Pareto Principle - 80 / 20 formula for e.g. 80%
of a companys sales come from 20% of its client
and 20% of a companys employees take 80% of
their sick leave

Natures Basic Laws

The law of universal interconnectivity
There is ultimate unity in diversity
All living things have the same common
element-soul(atma)- interconnecting them
like the common thread of a garland with
flowers of different colours, sizes, shapes
and fragrance
All living things remain connected to the
source (Paramatma) as long as they live
The above fact is the genesis of infinite
potential in human beings
We are never alone

 Lesson: We first harm ourselves when any

harm is done to others by our thought ,word
or action
Therefore : In order to be happy, let us
generate happiness all around us
The Law of Synergic Cooperation
Co-operation is natures way of doing things
Competition or confrontation is an unnatural
phenomenon within nature (There is never
any competition in various systems in the
human body which generally function in
perfect harmony)

 Lesson : When the human endeavour at

physical, intellectual and spiritual levels is
synergised , the resultant outcome is much
greater than the quantum of effort put in
separately
Therefore : Successful management means
involvement of the maximum number of
participants and their intrinsic interests, for
optimum results; for instance ,individual
concerns of customers ,employees,suppliers
and the employer in a business

The Law of Cumulative Goodwill

Goodwill is cumulative in nature
Results or effects of goodwill may not be
seen immediately
Goodwill of apparently insignificant people
is equal, if not more important
Even small , but regular , deposits in the
good will bank account will pay handsome
dividends ,sometimes in the least expected
but most needy circumstances

 Lesson: Goodness never goes waste or

unrewarded
Therefore : Ensure that you Do one good
act a day and make a daily deposit in your
goodwill bank account
The Law of Supremacy Of Time
Time is eternal,Time is God!
Time cannot be saved
Time once lost (wasted) is gone forever
Opportunity missed once is lost forever
Even haste makes waste

 There is need to allocate time for all activities,

for instance , work, play, prayer and rest etc.
Managing time is managing life
Let not the time-clock chase you
Lesson : It is never to early nor too late to start
Therefore : Live in the present - you have
absolutely no control over the past, nor any
authority on the future

The Law Of Harmonised Balance

All things in the nature exist in perfect
harmony and balance
There is natural equipoise between the pairs
of opposite, for instance ,between positivity
and negativity
Nature has balanced the three basic
gunas(attributes) namely, Saatwik
(pure/spiritual), Raajsik (action-oriented)
and taamasik (darkness/inertia)
Nothing is absolutely good or totally bad

 Excess of anything ,either good or bad ,is

unnatural and therefore avoidable
Like poles repeal ; unlike poles attract
Every adversity carries with it the seed of an
equivalent benefit
Lesson : Life is a package-deal with sum
total of assets and liabilities, remaining
generally the same for all
Therefore : It is advisable ,not to disturb
natures balance in life by indulging in
excesses

The Law of Action and Results

Thoughts provide the genesis of all actions
Without actions,there can be no results
Right actions should result in right results
Action is always preferable to inaction
Inaction and disuse lead to decay and death
To get , one must first give
If you give nothing , you get nothing in
return

 Lesson : You have a right on action only never on the results.

Therefore : Perform action (do your duty)
to the best of your ability, for the good of
maximum and not for what is meant for me
in it?