STRESS

MANAGEMENT
For IT Professionals

P H Rahane

Tata Consultancy Services Corporate Training & Education Group, Borivali

   
Objectives of the programme are:-

• Examine Self-Behaviour & Attitude in the

context of self management and
team management so that participants
should be able to manage themselves and
teams more effectively.
• Improve Self-Image & Self efficiency as
well as personal productivity.
• Understand personal energy level,
personal planning and how to improve the
same.

Tata Consultancy Services Corporate Training & Education Group, Borivali

  Today’s Journey

- E-era life style

- Stress & its effects

- How to manage stress

Health is our greatest Asset.
Tata Consultancy Services Corporate Training & Education Group, Borivali
 E­era Lifestyle

Tata Consultancy Services Corporate Training & Education Group, Borivali

ur Professional Life Style
Meetings & Deadlines

Job Pressure

New Management Techniques

Long working hours

Hectic Travelling ……

Tata Consultancy Services Corporate Training & Education Group, Borivali

Your Rewards
Great Remuneration

Stress, Anxiety

Fatigue, Depression

Restlessness

Concentration level

Peace of mind

Tata Consultancy Services Corporate Training & Education Group, Borivali

 Stress Management

Time magazine named stress as “The Killer

Disease” in the 80’s. We realize it now.

What can we do to manage it? To avoid it?

A must f or ever y i ndi vi dual to l ea rn. We

wi ll tea ch
you a m atc hl ess wa y of f ighti ng y our
enemy no. 1

Tata Consultancy Services Corporate Training & Education Group, Borivali

 Benefits can be
described
only in words,

but

Your experience
will be beyond
words.

Tata Consultancy Services Corporate Training & Education Group, Borivali

 • Technological inventions have 
made life easy and comfortable
• Aircraft,­­­,Computer
• Its fall out has been 
Pollution,Diseases &Stress 
– Stress
» Physical
» Mental 
» Emotional

Everybody is striving for peace and happiness.

Tata Consultancy Services Corporate Training & Education Group, Borivali
 Stress
A challenge and boon for Humankind

• Any interference that disturbs a 
person’s healthy mental and physical 
well being
– A WHO­sponsored study states that stress diseases 
will rank as the first three “new age killers”. Among 
them are:
» Heart attacks
» Depression
» Road accidents

Stress is global and today it exists as an

Tata Consultancy Services Epidemic. Corporate Training & Education Group, Borivali
 Stress
Positive Dimension

• Positive 
Positive dimension
– Makes you focused
– Improves performance
– Enables you to put in your best
– Helps you to achieve your target

Avoid the habit of taking work home every

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night. Corporate Training & Education Group, Borivali
 Stress
Negative Dimension

• Prolonged stress can lead to
– Psychological disorders
» Irrational fears
» Mood phobias
» Bouts of depression
» Anger and irritability
» Self­confidence dwindles

Recognize your stress and take positive steps to

tackle it.
Tata Consultancy Services Corporate Training & Education Group, Borivali
 STRESS MANAGEMENT

To Improve Quality of Life

&
Speed of Execution

Tata Consultancy Services Corporate Training & Education Group, Borivali

 STRESS MANAGEMENT

To gain Control on Activities

Manage Efficiently
Change for Better/Transform

Tata Consultancy Services Corporate Training & Education Group, Borivali

 Stress and your Body
• Digestion slows down
• Breathing speeds up
• Heart races and BP goes up.
• Perspiration
• Tense Muscles
• Blood clots faster
• Sugar and fat pours into blood

Tata Consultancy Services Corporate Training & Education Group, Borivali

 Stress and Diseases
Allergies
Asthma
Migraines
Irritable Bowel Syndrome
Eczema
High BP
Heart Disease

Tata Consultancy Services Corporate Training & Education Group, Borivali

 Stress and Your Heart
• Plaque builds up
• Blood clots faster
• Thickening of blood
• Heart attack
• Stroke

Tata Consultancy Services Corporate Training & Education Group, Borivali

 Stress and Immunity
• Immunity goes down
• Few antibodies produced
• Quick effect of viruses
• May lead to
Liver cancer
Leukemia
Skin Cancer

Tata Consultancy Services Corporate Training & Education Group, Borivali

 Stress and Digestion
Stress boost stomach acid
secretion leading to
• Esophageal Spasm
• Diarrhea
• Irritable Bowel Syndrome
• Spastic colon

Tata Consultancy Services Corporate Training & Education Group, Borivali

 Stress and Your body frame

Continuous stress may eventually

lead to reduction in bone density.

Tata Consultancy Services Corporate Training & Education Group, Borivali

 Stress and Skin
• Stress has profound effect on
Skin
• Stress can trigger or aggravate
acne, eczema, herpes, psoriasis,
and hives.

Tata Consultancy Services Corporate Training & Education Group, Borivali

 Stress and Behaviour
Stress makes you
• unhappy dissatisfied
• depressed forgetful
• anxious lethargic
• panicky undecided
• feel inadequate
• pessimist

Tata Consultancy Services Corporate Training & Education Group, Borivali

 Kinds of stress

• External

• Internal

Tata Consultancy Services Corporate Training & Education Group, Borivali

 Where is your stress coming from
• Money
• Illness
• Time Management
• Spouse / Partner
• Social life
• Children
• Parents
• Family problems
Tata Consultancy Services Corporate Training & Education Group, Borivali
 Where is your stress coming from
• Co-workers

• Commuting

• Work

• Houselhold Problems

Tata Consultancy Services Corporate Training & Education Group, Borivali

 Where is your stress coming from

• Relationship

• Attitude

Tata Consultancy Services Corporate Training & Education Group, Borivali

 Test your Stress Level

Tata Consultancy Services Corporate Training & Education Group, Borivali

 Managing Stress
• Recognise what you can change
• Become aware of your emotional
reaction
• Reduce your emotional response
• Moderate your physical response
• Boost your physical reserves
• Boost your emotional reserves
Tata Consultancy Services Corporate Training & Education Group, Borivali
 General dealing with Stress

• Keep healthy
• Build strong support system
• Have Fun
• Work on your self esteem
• Learn to communicate
• Learn coping skills
Tata Consultancy Services Corporate Training & Education Group, Borivali
 Improve relationship
• Be positive
• Look your best
• Be assertive
• Give credit
• Appreciate colleagues

Tata Consultancy Services Corporate Training & Education Group, Borivali

 Improve Primary Relationship
• Marriage
• Kids
• Parents
• Friends
• Co-workers

Tata Consultancy Services Corporate Training & Education Group, Borivali

 Get a grip on life
• Solve problems
• Adapt to the problem
• Accept what cannot be changed

Tata Consultancy Services Corporate Training & Education Group, Borivali

 Bio- feedback

• Check temperature
• Check Sweat
• Check BP

Tata Consultancy Services Corporate Training & Education Group, Borivali

 When you need help
• Feel depressed most of the time
• Violent
• Strict with all
• Feel let down by family
• Drinking more
• Feel you can’t cope
• Begin to lie to people
Tata Consultancy Services Corporate Training & Education Group, Borivali
 Stress Building Personality Test

Tata Consultancy Services Corporate Training & Education Group, Borivali

 PERSONALITY AND STRESS

Two personality types that cause

stress
• The perfectionists
• The martyr

Tata Consultancy Services Corporate Training & Education Group, Borivali

 • Unrealistic Expectations cause
stress

• Taking control helps to counter

stress

• Self improvement holds help a

great deal.

Tata Consultancy Services Corporate Training & Education Group, Borivali

 • Is this really a problem
• Has anybody else ever had this
problem
• Can I divide this problem in
workable pieces
• what are my priorities
• what’s the worse that can
happen

Tata Consultancy Services Corporate Training & Education Group, Borivali

 Distorted Negative Thinking

• Thought Awareness

• Positive Thinking

• Auto Suggestions

Tata Consultancy Services Corporate Training & Education Group, Borivali

 Stress on the
Job

Tata Consultancy Services Corporate Training & Education Group, Borivali

 Is your job stress killing you
• Is it hard to get up in the
morning?
• Are you always tired?
• Do you forget things?
• Do you have aches and panic?
• Are you less interested in
hobbies?
Tata Consultancy Services Corporate Training & Education Group, Borivali
 Do a Stress Audit
Make a list of everything that
bothers you about your job.
Focus on the problems you can
fix and live with or avoid the
rest.

Tata Consultancy Services Corporate Training & Education Group, Borivali

 Make an Action Plan to conquer
stress
Manage your time
Make to-do list
Avoid time wasters
Take a time out
Pace yourself
Schedule breaks
Tata Consultancy Services Corporate Training & Education Group, Borivali
 Sense of Control over your job
is Vital

Tata Consultancy Services Corporate Training & Education Group, Borivali

 Balance work and Leisure
Do you spend too much time at
work and not enough at home?
Balance between your work and
leisure
Are you spending too much time
in any one area:
• Work Family
• Community Self
Tata Consultancy Services Corporate Training & Education Group, Borivali
 • Commuting Stress

• Business Travel Stress

Tata Consultancy Services Corporate Training & Education Group, Borivali

 Stress Management at Home
for
Two Career Families
• Divide jobs
• Be fair and flexible
• Don’t complain about spouse
• Hire help(for cleaning ,washing,
cooking, baby sitting etc)

Tata Consultancy Services Corporate Training & Education Group, Borivali

 Stress Management at Home
for
Two Career Families
• Do away with clutter
– Identify excess
– Be heartless to get rid of
expendable
– Rotate your treasures

Tata Consultancy Services Corporate Training & Education Group, Borivali

 Stress Management at Home
for
Two Career Families
• Time-Out for de-stressing
– Tell your family what you need
– Make sure your partner also has
some time off.
– Take turns resting on weekends
– Find a private haven (shelter) at
home.
Tata Consultancy Services Corporate Training & Education Group, Borivali
 Stress Management at Home
for
Two Career Families
• Daily Routines
• Get up early
• Set out clothes the night before
• Set out breakfast the night
before
• Assemble backpacks and
briefcase, homework,papers,
Tata Consultancy Services Corporate Training & Education Group, Borivali
 Stress Management at Home
for
Two Career Families
• Household Cleanup
• Launder once a week.
• Assign kids to keep toys picked
up and out of public areas
• Use a portable cleaner regularly.

Tata Consultancy Services Corporate Training & Education Group, Borivali

 Stress Management at Home
for
Two Career Families
• Finance
– Analyse
– Budget
– save
– Pay off debt

Tata Consultancy Services Corporate Training & Education Group, Borivali

 Stress Management at Home
for
Two Career Families
• Simplify
– Hire help
– Do one thing at a time
– Screen calls
– Accomplish one small job a day
– Bank electronically
– Don’t be a clean freak
– Simplify social life
Tata Consultancy Services Corporate Training & Education Group, Borivali
 Relax your stress Away
• How to relax
• Countdown Relaxation
• Meditation
• Visualization
• Other methods
– stroke a pet
– take a hot bath
– -listen to music
– -laugh
– -follow your
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hobbies Corporate Training & Education Group, Borivali
 Environmental Stress on the job
The physical surrounding of your
job can contribute greatly to
your stress
• Make sure your office air is healthy
• Keep the noise level under control
• Confirm that your desk and chair are
comfortable and correct for the job.
• Make certain your computer monitor is
located in the proper place.
• See that you have adequate and
correct lighting
Tata Consultancy Services Corporate Training & Education Group, Borivali
 Don’t let stress affect your sleep
If your job is giving you insomnia:
• Don’t use sleeping pills
• Exercise a few hours before
bedtime
• Eat lightly avoid caffeine
• Take a warm bath right before
bedtime
• Listen to soothing music in bed
• Don’t sleep late on weekends.
Tata Consultancy Services Corporate Training & Education Group, Borivali
 • Exercise

• Diet

Tata Consultancy Services Corporate Training & Education Group, Borivali

our Personality

Mental Spiritual
Physical Emotional

Tata Consultancy Services Corporate Training & Education Group, Borivali

 Yoga
Spirit matters more than matter.

Tata Consultancy Services Corporate Training & Education Group, Borivali

 Yoga
for
Stress Management

• What is Yoga?
– The harmonious development of your body, mind, 
intellect, and soul
» The mind acts upon the body, and the body 
reacts upon the mind
– Patanjali’s “Yoga Sutras” defines Yogasanas as, 
“sthiram sukham asanam” 

Yoga means the experience of oneness or unity with your

inner being.
Tata Consultancy Services Corporate Training & Education Group, Borivali
 Science of Relaxation

• During relaxation, you give rest to the
– Mind 
– Frayed nerves 
– Overworked muscles
» Removes tension in the muscles
» Brings repose and calm to the mind

Relaxation for mental peace, mental vigour, and mental

strength.
Tata Consultancy Services Corporate Training & Education Group, Borivali
 How to manage Stress
•  Keeping our Body and Mind Fit!
•  What does fitness mean?
– A well worked­out body
– A feeling of total well being
– A mind free of conflict
– A positive attitude towards life

•  How to keep Body and Mind Fit?
– Through Exercise? Yoga? Diet? Or Entertainment?

Fitness is our Natural Right.

Tata Consultancy Services Corporate Training & Education Group, Borivali
 Method of Practice

• Since yoga is a scientific system, it 
should be done in the specified 
manner
• For better results:
– Learn yoga from an expert instructor 
– Do yoga according to the limits of your body
– Begin with a few asanas, and new asanas can be 
added gradually
– Try and do yoga at the same time everyday, at the 
same place and in silence

Success comes to doers, not observers.

Tata Consultancy Services Corporate Training & Education Group, Borivali
 Food & Water

• Food
» Sattvik, Rajasik, Tamsik
» Eat slowly, only 85 percent of your capacity
» Breakfast is a must
» Have dinner two hours before retiring to bed

• Water
» Helps to soothe and calm your nerves
» Drink at least 8 to 10 glasses of water between 
meals

High water content Foods are most suitable for

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body Corporate Training & Education Group, Borivali
 Food Management

• Natural body cycles

Noon ­ 8.00p.m      ­  Eating & Digestion  ­   Appropriation

8.00p.m ­ 4:00a.m  ­  Absorption and use  ­  Assimilation

4:00a.m ­noon        ­ Excretion   ­  Elimination

Eat to live, rather than live to

eat.
Tata Consultancy Services Corporate Training & Education Group, Borivali
 SUMMING UP

• Set your Goals

• What really matters
• Stress Management Goal-Setting
Plan
• Practice
• Take Control

Tata Consultancy Services Corporate Training & Education Group, Borivali

 THANK YOU

Know yoga know peace

Tata Consultancy Services Corporate Training & Education Group, Borivali