MANAGING STRESS FOR HIGHER PERFORMANCE & WORK-LIFE BALANCE

DR. DAISY CHAUHAN Management Development Institute Gurgaon E-mail: daisy@mdi.ac.in M: 9818762933

What is Stress?
Stress is experienced when you are confronted with an Opportunity/Demand/Situation wherein you desire something and work in that direction but the outcome of your effort , though important , there is some uncertainty

Understanding Stress
Stimulus-oriented Approach (External Attribution)

Under this approach stress is considered an

external force which is perceived as threatening

Response-oriented Approach (Internal Attribution)
Describes stress in terms of the reaction of an

individual to a situation/event

STRESS IS BASICALLY A STATE OF THE MIND!

Causes of Stress: Putting Things in the Right Perspective

Work does not cause stress Our negative attitude towards some aspects of work causes stress Others do not cause stress; Our Perception about them causes stress Our Expectations from them cause stress Our Comparison with others causes stress

Personality Related
Personality Type

Negative Attitude Lack of Holistic Perspective

Symptoms of Stress
Physical Symptoms

Altered sleep patterns, for e.g. difficulty in going to sleep, early waking Tiredness, Lethargy Breathlessness, bouts of dizziness Indigestion, heartburn Bowel disturbance for e.g. diarrhea, constipation Headaches Alteration in habits: Increase or decrease in eating Increased drinking Increased smoking

Mental Symptoms
Irritability and aggression Anxiety and apprehension Poor decision-making Preoccupation with trivia Inability to prioritise Mood changes and swings Difficulty in concentrating Deterioration in recent memory Feelings of failure Lack of self-worth Isolation

Consequences of Stress
Stress is linked to the six leading causes of death: Heart disease Cancer Lung ailments Disorder of liver Accidents Suicide

Peak Performance
P E R F O R M A N C E

Optimum Stimulation
Creativity Progress Rational Problem Solving

Under
Stimulation
Boredom Frustration Dissatisfaction

Over Stimulation
Exhaustion Illness Ineffective Problem Solving Low Self Esteem

LEVELS OF STRESS

EMOTIONS CAUSING STRESS

ANGER
ANGER IS IS JUST ONE LETTER AWAY FROM DANGER; IT IS LIKE ACID, WHICH DOES MORE DAMAGE O THE VESSEL IT IS STORED IN.

GUILT (for what has happened) WORRY (for what will happen)

STRESS MANAGEMENT 3 APPROCHES

Preventive Corrective Curative

PREVENTIVE MEASURES
Know you strengths and weaknesses and know your limits of stretchability Improve your tolerance, be it of differences, ambiguity, uncertainties Minimise your expectations from others Spend time to plan for your job Build your energy through proper diet, sleep and exercise Avoid being over-sensitive. Sensitivity is good, only to the extent it is not counterproductive

Finding the Right Balance

1. Career 2. Wealth 3. Relationships 4. Health Spirituality

UNHEALTHY WAYS OF COPING WITH STRESS

Smoking Drinking too much Overeating or under-eating Spending 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)

POSITIVE WAYS OF COPING

Count your Blessings Get into the mode of thinking So What and What

Next
Think in terms of It could have been worse Get into some physical activity, it relaxes both body and mind Listen to soothing music Get into an activity you enjoy doing Adopt a Solution-centred approach rather than a problem-centred approach.

CORRECTIVE & CURATIVE MEASURES

Focus on the positive incidents rather than on negative ones. Get into some physical activity, it relaxes your body & mind Seek company, being alone can make your frustrated Dont spoil today by worrying unnecessarily about tomorrow. Try not to magnify your problems. Avoid finding a cause outside you for your problems. Accept Problems as part of life

What are Problems?

P

R O B L E M S -

Purposeful Roadblocks Offering Beneficial Lessons Enhance (your) Mental Strength

POSITIVE WAYS OF COPING

Count your Blessings Get into the mode of thinking So What and What

Next
Think in terms of It could have been worse Listen to soothing music Get into an activity you enjoy doing Adopt a Solution-centred approach rather than a problem-centred approach.

POSITIVE WAYS OF COPING

Accept Problems as part of life.

Problems are Purposeful Roadblocks Offering Beneficial Lessons for Enhancing your Mental Strength
Coping with stress becomes easier when you realise it is not (1) Permanent (2) All Pervasive (3) Personal Use Progressive Relaxation Technique and Deep Breathing to relax.