Dr. Shankar P. Rajbhandari shankar.rajbhandari@gmail

1. Stress Management Dr. Shankar P. Rajbhandarishankar.rajbhandari@gmail .com

2. Defining Stress • Stress is defined as an organism's total response to an environmental condition or stimulus. • Stress typically describes a negative condition that can have an impact on an organism's mental and physical well-being. Stress Management

3. Stress Management Stress management refers to reduce negative stress and to provide positive feelings of being in control of one's life and promote general well-being. Stress Management

5. Stress in Organization • People in organization become under stress due to various reasons. • Different people experience and handle work-related stress differently. • Some people are more distressed out by a particular situation than others.. Stress Management

6. What is more stressful for one person may not be stressful for others. • Stress varies from person to person depending upon – personality, perception, and response Stress Management

7. Techniques to Cope with Stress Relaxation Deep breathing Conflict resolution Time management Social activity Exercise Meditation Natural medicine Planning and decision-making Listening relaxing music prayer

8. Causes of Work-Related Stress • Work culture and practices • Poor relationship with superior, subordinates, and peers • Poor work life balance • Organizational structure • Managerial confusions • Tight dead-lines • Resource constraints • Systemic defects Stress Management

9. Impacts of Work-related Stress • Physical hazards • Wanting to cry unnecessarily • Feeling of inability to cope • Short temperedness at work and home • Loss of appetite • Inability to plan, concentrate, and control work • Loss of motivation • Commitment Stress Management

10. 2. Physical and Emotional Health Hazard • Muscular tension • Backache and neck ache • Cold and other infections • Difficulty to sleep • Digestive problem • Increased sweating • Skin rashes • Blurred vision • Raised heart rate Stress Management

11. As work pressure is impossible to avoid completely, it is important to learn to manage and keep stress at a comfortable level. How?... Stress Management

12. Techniques for Managing Stress • Control time allocation and goals – causes stress more schedules what one can handle. • Learning to Say “No” if one is overloaded. • Prioritize and Complete all time-bound commitments. • Meeting Management – fix agenda and time. • Time Management –basis of TM is the ability to control events. • Make Time Decision Based on Analysis. • Attain Balance Between Work and Life. Stress Management

13. Major Issues About Control • Some things are uncontrollable. Trying to control the uncontrollable is a key cause of stress and unhappiness. • Feeling not in control is the enemy of time management. • Feeling not in control is one of the major causes of stress in our daily lives too. Stress Management

14. Techniques of Analyzing Time Decisions • Look at how you currently divide your time. • Do you get unimportant things completed first as they are easy? • Do you focus your efforts on the things that will really make a difference for you and your organization? Stress Management

15. Activities/Events vs. Priority Setting • Not urgent and not important • Urgent but not important • Not urgent but important • Urgent and important Stress Management

16. Causes of Delay Actions • You do not know how to do the task. • You do not like to do the task. • You feel indecisive about how to approach the task. Stress Management

17. Techniques of Overcoming Delay Actions • Breaking the large project into as many small, manageable, instant tasks as possible. • Make a written list of every task. • List the small tasks on your daily, prioritized to do list. • Reward yourself upon completion. Stress Management

18. Managing Stress in Workplace ‘Fight-or-Flight’ Approach

19. Thank you for your attention!