SIGNS OF STRESS

The individual becomes anxious about

the outcomes and is scared.

The person feels that he has got

something to loose or something

wrong will take place.

In an anxious state the person does

not want to be corrected or

interrupted.

He looks out for other areas where he

can forget about the stress-causing

event for a while.

The person becomes irritable and

moody.

During high level of

Stress the individual

develops a negative

frame of mind and suffers

from low self-esteem.

The person loose faith in

his capabilities and is

afraid of the failures.

The individual does not

have a focused approach

and is not able to

concentrate and is

involved in his own plans

and thoughts.

1.Anxiety.

2,Forgetfulness.

3,Depression.

4.Lack of interest.

5.Lowered self esteem.

6.Increased anger.

7.Excessive fear.

MENTAL

SIGNS

OF STRESS

PHYSICAL SIGNS

1.Increased Heart Beat,

2.Tightened Muscles.

3.Fatigue.

4.Sleeplessness.

5.Stomach or bowel

upset.

6.Sweating.

7.Change in eating

habits.

8.Restlessness.

9.Body Aches.

1.Hostility.

2.Irritability.

3.Under/Over

eating.

4.Lack of

concentration.

5.Memory Problems.

6.SMOKING/DRINKI

NG.

7.Poor Performance.

BEHAVIOURAL SIGNS

1. Memory problems.

2. Difficulty making decisions.

3. Inability to concentrate.

4. Confusion.

5. Seeing only the negative.

6. Repetitive or racing thoughts.

7. Poor judgment.

8. Loss of objectivity.

9. Desire to escape or run away.

Intellectual problems

Organizational issues

Job dissatisfaction. Lower motivation. Low employee morale. Less organizational commitment,. Lowered overall quality of work life. Absenteeism, turnover. Intention to leave the job, Lower productivity, decreased

quantity and quality of work.

Inability to make sound decisions

Impact on HEALTH

Pain. Ulcers. Blood Pressure. STROKE. Heart attack. Cancer etc.

Stress is now known to contribute to heart

disease; it causes hypertension and high

blood pressure, and impairs the immune

system.

Stress is also linked to strokes, IBS

(irritable bowel syndrome), ulcers,

diabetes, muscle and joint pain,

miscarriage during pregnancy, allergies,

alopecia and even premature tooth loss.

Stress and anxiety.

Anxiety is a feeling that we commonly

experience when faced with stressful life events.

Anxiety can be one of the most distressing

emotions that people feel.

Physical Symptoms:

Sweaty palms Muscle tension Racing heart Flushed cheeks Light headedness

Stress and anxiety

Behaviors:

Avoiding situations where experiencing anxiety might occur

Leaving situations when feelings of anxiety begins to occur

Trying to do things perfectly or trying to control events to prevent danger.

Moods:

Nervous Irritable Anxious Panicky

Thoughts:

Overestimation of danger Underestimation of your ability

to cope

Underestimation of help available

Worries and catastrophic thoughts

Stressors that contribute to

feelings of anxiety.

Trauma (being abused, being in an accident, war);

Illness or death, Things we are taught . Things we observe (an article in the

newspaper about a plane crash);

Experiences that seem too much to handle (giving a speech, job promotion

or termination, having a baby)

The questions to consider.

How do you know when you are stressed?

Where do you feel stress in your body?

What do you notice about your body, thoughts, and feelings

when things are difficult?

How do you behave when you are feeling stressed out?

How do you react negatively or proactively to stress?

DO YOU..?

Regret being angry or short-tempered with others? feel like your emotions are getting the best of you? Use alcohol, cigarettes, or drugs to cope with stress..? have sleep problems (either sleep too much or not getting

enough restful sleep)?

Feel like things are overwhelming or out of control? laugh or smile less than you used to? Feel sad, disappointed, or worried? Eat too much or too little when you are stressed? feel that you are not in control of your life? blame yourself or think that nothing goes right?

If the answer is YES

It may be time for you to address stress

Techniques, to reduce stress.

EXERCISE AND STRESS

Exercise increases blood flow to the brain which is good for us.

Exercises also releases hormones,

and stimulates the nervous

system in ways that are good for

us. Exercise produces chemicals

in the body such as beta-

endorphin, which is proven to

have a positive effect on how we

feel.

Try to pick an activity you enjoy. From a low intensity activity

like walking to a high-intensity

activity like kick-boxing, all

forms of physical exercise can be

a big help

Exercise releases helpful chemicals in our brain and

body that are good for us

Exercise distracts us from

the causes of stress

Exercise warms and relaxes

cold, tight muscles and

tissues which contribute to

stress feelings.

Exercise develops and

maintains a healthy body

which directly reduces

stress susceptibility

Bathing.

SPORTS/ GAMES

Balanced DIET

A proper balanced diet is clearly essential, both to avoid direct

physical stress causes via brain and

nervous system, and to reduce

stress susceptibility resulting from

poor health and condition.

The rule is simple and inescapable: eat and drink healthily, and avoid

excessive intake of toxins, to

reduce stress susceptibility and

stress itself.

Improve diet - group B vitamins and magnesium are important, but

potentially so are all the other

vitamins and minerals: a balanced

healthy diet is essential

Balanced DIET The Vitamin B Group is particularly relevant to the brain,

depression and stress susceptibility. Vitamin B1 deficiency is

associated with depression and nervous system weakness ..

B2 deficiency is associated with nervous system disorders and

depression. B3 is essential for protein synthesis. healthy

nervous system..

Vitamin B6 is essential for neurotransmitter synthesis and maintaining healthy nervous system; B6 deficiency is

associated with depression and dementia.

B12 deficiency is associated with peripheral nerve degeneration, dementia, and depression.

Vitamin C is essential to protect against stress too: it maintains a healthy immune system, which is important for

reducing stress susceptibility (we are more likely to suffer

from stress when we are ill, and we are more prone to illness

when our immune system is weak).

Balanced DIET

Vitamin D helps maintain healthy body condition, particularly

bones and speed of fracture healing, which are directly linked

to stress susceptibility

Adequate intake of minerals are also essential for a healthy body and brain,

and so for reducing stress susceptibility

Drink enough water

Irrespective of your tastes, it's easy these days to have a balanced

healthy diet if you want to - the challenge isn't in knowing what's

good and bad, it's simple a matter of commitment and personal

resolve. You have one body for the whole of your life - look after it

Balanced DIET

AVOID JUNK FOOD

Drink Water

If you starve your body of water

you will function below your best -

and you will get stressed.

Physically and mentally.

you must keep your body properly

hydrated by regularly drinking

water (most people need 4-8

glasses of water a day).

AVOID Caffeine, Tobacco and Alcohol

Yoga/Dhyana.

Exercise burns up adrenaline and produces

helpful chemicals and positive feelings.

Deep Breathing This is both a short and long-term relaxation option. For a

quick way to distress, take 10 deep breaths. Focus on

breathing in through your nose and out through your

mouth.

As you exhale, imagine all of your stress and worries

flowing out of your body

Put your right thumb on your right nostril Deeply inhale air using your left nostril Close your left nostril with your right index finger and

hold breath for few seconds

Exhale through left nostril. Do it similarly with left nostril closing right nostril Now inhale through left nostril, hold breath and exhale

through right nostril and do the other way

Practice few times

PranaYama

Dhyana

Sit comfortably either on chair or in Sukhasana on the floor, cross your legs, clasp your fingers, take few deep

breaths, relax. Slowly close your eyes. Do nothing. Just

watch within Watch stillness within, relax, no analysis,

no judgement, nothing. In-breath, out-breath. Just be

with the Breath, just witness. Don't inhale or exhale

consciously. Breath happens on its own.

Just witness the breath or thought or silence or

emptiness within

SLEEP AND REST

Having a good night's sleep is vital for a healthy

mind and body.

Napping during the day is also healthy. It recharges

and energises, relaxes, and helps to wipe the brain of

pressures and unpleasant feelings.

Mental Techniques..Useful to avoid internal sources of stress,

Fears (e.g., fears of flying, heights, public speaking, chatting with strangers at a party).

Repetitive thought patterns.

Worrying about future events .

Unrealistic or perfectionist expectations

Habitual behavior patterns that can lead to stress include:

Over scheduling.

Failing to be assertive.

Failing to set and maintain healthy boundaries.

Procrastination and/or failing to plan ahead

Mental Techniques.

M - Money Management, Minimize needs, Meditation

E - Earnest Expectations, Enjoy the work you do

N - Avoid Negative thinking

T - Try to be happy Today

A - Accept and Adopt Reality

L - Avoid Loneliness

H - Develop good Hobbies

E - Live in good Environment. Express yourself clearly

A - Be Active and have positive Attitude

L - Try to Learn more and Manage Life

T - Have realistic Targets and Tackle one at a time

H - Maintain Healthy life style

.

Break the

boundaries Leave your comfort zone

. Do things differently. Have an open mind. Avoid prejudices

Develop an attitude of gratitude.

TIME MANAGEMENT

,

Time is not an enemy

unless you try to kill it.. .

Avoid Procrastination.

Dont Compare. Accept Change

If you are suffering from work-

related stress and it's

beginning to affect, or already

affecting your health, stop to

think: why are you taking this

risk with your body and mind?

Life's short enough as it is;

illness is all around us; why

make matters worse? Commit

to change before one day

change is forced upon you.

Think Differently. 1. Have realistic expectations.

2. Reframe problems.

3. Maintain your sense of humor.

4. Express your feelings instead of bottling them up.

5. Dont try to control events or other people.

Every successful person has a

painful story.

Every painful story has a

successful ending.

Accept the pain and get

ready for success.

Forgive.

SHARE WITH OTHERS

Think really seriously about and talk with others, to identify the causes of the stress

and take steps to remove, reduce them or

remove yourself (the stressed person) from

the situation that causes the stress.

share worries - talk to someone else - off-load, loneliness is a big ally of stress, so

sharing the burden is essential.

SHARE YOUR WORRIES.

Relaxation techniques, laugh.

CRYING.

Not much is known about

the physiology of crying

and tears, although many

find that crying - weeping

proper tears - has a

powerful helpful effect on

stress levels. Whatever the

science behind crying, a

good about of sobbing and

weeping does seem to

release tension and stress

for many people.