STRESS & HEALTH MANAGEMENT

1. STRESS & HEALTH MANAGEMENT - By Ch.Anjaneyulu, Sr.Personnel Officer

2. STRESS • Stress is a biological term which refers to the consequences of the failure of a human or animal body to respond appropriately to emotional or physical threats to the organism, whether actual or imagined.

3. SYMPTOMS • Irritability, • Muscular tension, • Inability to concentrate and • A variety of physical reactions, such as headaches and accelerated heart rate.

4. REASONS FOR STRESS AT WORKPLACE • sensory input such as pain, bright light, or environmental issues such as a lack of control over environmental circumstances, such as food, housing, health, freedom, or mobility. • Social issues, such as struggles and social defeat, or relationship conflict, deception, or break ups, and major events such as birth and deaths, marriage, and divorce. • Life experiences such as poverty, unemployment, depression, obsessive compulsive disorder, heavy drinking [12], or insufficient sleep can also cause stress. Students and workers may face stress from exams, project deadlines, and group projects.

5. Unhealthy ways of coping with stress These coping strategies may temporarily reduce stress, but they cause more damage in the long run: • Smoking • Drinking too much • Over-eating or under-eating • Zoning out for hours in front of the TV or computer • Withdrawing from friends, family, and activities • Using pills or drugs to relax       • Sleeping too much • Procrastinating • Filling up every minute of the day to avoid facing problems • Taking out your stress on others (lashing out, angry outbursts, physical violence)

6. Dealing with Stressful Situations: The Four A’s A. Change the situation: • Avoid the stressor • Alter the stressor     B. Change your reaction: • Adapt to the stressor • Accept the stressor

7. Stress management strategy #1: Avoid unnecessary stress • Learn how to say “no” • Avoid people who stress you out • Take control of your environment • Avoid hot-button topics • Pare down your to-do list

8. Stress management strategy #2: Alter the situation • Express your feelings instead of bottling them up • Be willing to compromise • Be more assertive • Manage your time better

9. Stress management strategy #3: Adapt to the stressor • Reframe problems • Look at the big picture • Adjust your standards • Focus on the positive

10. Stress management strategy #4: Accept the things you can’t change • Don’t try to control the uncontrollable • Look for the upside • Share your feelings • Learn to forgive

11. Stress management strategy #5: Make time for fun and relaxation Healthy ways to relax and recharge • Go for a walk. • Spend time in nature. • Call a good friend. • Sweat out tension with a good workout. • Write in your journal. • Take a long bath. • Light scented candles

12. Stress management strategy #5: Make time for fun and relaxation Healthy ways to relax and recharge • Savor a warm cup of coffee or tea. • Play with a pet. • Work in your garden. • Get a massage. • Curl up with a good book. • Listen to music. • Watch a comedy

13. Stress management strategy #6: Adopt a healthy lifestyle • Do Physical exercise regularly • Eat a healthy diet • Reduce caffeine and sugar • Avoid alcohol, cigarettes, and drugs • Get enough sleep • Do Yoga, Pranayam & Meditation regularly • Go to Temple, Church or Mosque