the emotional and physical strain caused by our response to pressure from the outside world.

The bodys non specific response to any demand. the body's reaction to a change that requires a physical, mental or emotional adjustment or response.

In medical terms stress is described as, "a physical or psychological stimulus that can produce mental tension or physiological reactions that may lead to illness."When you are under stress, your adrenal gland releases corticosteroids, which are converted to cortisol in the blood stream. Cortisol have an immune suppressive effect in your body. According to Richard S Lazarus, stress is a feeling experienced when a person thinks that "the demands exceed the personal and social resources the individual is able to mobilize

Death of spouse, family, near relative or friend. Injury or illness of any family member. Marriage of self or son or daughter or brother or sister. Separation or divorce from partner. Pregnancy or birth of a new baby. Children's behavior or disobedience. Children's educational performance. Hyperactive children. Sexual molestation.

Argument or heated conversations with spouse, family members or friends or neighbors. Not sufficient money to meet out daily expenses or unexpected expenditure. Not sufficient money to raise your standard of living. Loss of money in burglary, pick-pocketed or share market. Moving house. Change of place or change of city or change of country.

To meet out the demands of the job. Your relationship with colleagues. To control staff under you. To train your staff and take work from them. Support you receive from your boss, colleagues and juniors. Excessive work pressure. To meet out deadlines. To give new results.

To produce new publications if you are in research area. Working overtime and on holidays. New work hours. Promotion or you have not been promoted or your junior has superseded you. Argument or heated conversations with co-workers or boss. Change of job. Work against will. Harassment. Sexual molestation.

Fear, intermittent or continuous. Threats: physical threats, social threats, financial threat, other threats. Uncertainty. Lack of sleep. Somebody misunderstands you. Setback to your position in society.

The positive response is called Eustress. Eustress is a positive force that adds excitement and challenge to life and provides a sense of well-being.

The negative response is called Distress. Distress is a negative force caused by unrelieved tension that threatens effectiveness

Feeling of being unloved. Loss of interest in going out Self criticism Colitis attack Tendency to be demanding Low back pain Indigestion Aching neck or shoulder muscles Perspiration Menstrual distress Ulcers

Constipation or Diarrhea Feeling that everything is too much. Feeling of vague anxiety Decrease self-care Withdrawal or sudden gregariousness Anger Colds Asthma Accidents Arthritis

Values Clarification Goal Setting Time Blocking Time Management Assertiveness Feeling Pauses Inner Shouting Anchoring

Sorting Thought Stopping Compartmentalization Environmental Changes Humor Centering Nutrition Exercise Sleep

GOAL SETTING
Should be consistent with ones values, and one should consider alternatives. To do this, one considers why a goal is desired. E.g one might want a promotion or a raise in his salary.

TIME BLOCKING
The setting aside of specific time for adaptation to a stressor. Schedule free time and exercise time, and put social events on the calendar.

TIME MANAGEMENT ASSERTIVENESS Helps control stress. It involves stating Much time can be what one wants and conserved when how one feels, one knows ones making requests, value system and taking compliments, acts consistently handling put-downs, with it. setting limits. Sets goals and Assertive people plans strategies for choose for accomplishments themselves and of those goals. achieve desired goals through self enhancing behavior that reduces stress.

FEELING PAUSES
It is taking time to identify the feelings and distinguish each other and accept the feelings for what it is, either positive or negative

ANCHORING
Uses the 5 senses in recalling an event that will contribute in reducing stress. It is a neurolinguistic programming.

INNER SHOUTING
The process of shouting, I feel inside ones head or out loud privately, reflecting on ones feelings.

SORTING
Choosing the interpretation of an event either positive or negative. We become what we think and therefore can make ourselves happy.

THOUGHT STOPPING
Helps get rid (-) thinking. Excessive rehearsals in our mind of (-) past events are unhelpful thoughts waste time and self confidence.

ENVIRONMENTAL CHANGES

Design environments to reduces stress. Can add variety and stimulation. HUMOR
Related to attitude towards life can really reduce stress

COMPARTMENTALIZATION
It is the deliberate

decision to think negatively to thoughts by specified time of the day.

Regular and vigorous exercise can also help one withstand chronic stress. Aerobic exercise elevates the heart rate during and for a period during exercise.

Sleep is also important for dealing with stress. Sleep needs decrease with age. There are 3 types of insomnia:

Initial insomnia Intermittent

insomnia Terminal insomnia

ABDOMINAL BREATHING

MASSAGES

BIOFEEDBACK

PROGRESSIVE RELAXATION

AUTOGENIC TRAINING: SELF HYPNOSIS

MEDITATION

Covey (1989) said one needs to start by being proactive and accepting responsibility for ones actions and attitudes. The more one exercises freedom to choose responses, the more proactive one becomes.

Second, one should begin with the end in mind. One should begin with a clear understanding of the desired direction and destination. Third, put first thing first. Personal management is organizing and managing according to personal priorities to get where one want to go

Forth, think win-win. Effectiveness is often accomplished by cooperative efforts of two or more people. Fifth, seek first to understand, then to be understood. Communications are important to building win-win relationships.

Sixth, synergize. Synergy comes from teamwork or creative cooperation. Diversity can produce a synergy. Seventh, sharpen the saw. The longer one saws, the duller the saw gets and the harder one works to get less and less accomplished