Project FHS

8/14/2019 Project FHS

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MANAGING STRESS

It is impossible to eliminate stress altogether. The objective of

managing stress is not to eliminate stress but to keep it at the

minimum level possible. The focus is to reduce the adverse

physical and psychological effects of stress.

Most people approach stress in three ways:

1. Take Preventive measures: Some people try to prevent or at

least control the factors that cause stress. For example, a student

may try to cope with examination stress by preparing nag

studying well.

2. Learn to Adapt: Here the individual approaches stress as an

inevitable part of life and learns to live with it by getting the

support of family and friends, engaging in yoga and other

relaxation techniques.

3. Try Escaping It: The individual may try to escape from the

stressful situation. For example, an employee may quit a stressful

job or request for a transfer.

The management of stress may b e at the physiological, cognitive

or behavioral level.

(1)COPING TECHNIQUES

Coping is all about managing stressful demands. Coping with

stress may take two forms:

1. Problem focused coping

Problem-focused coping attempts to deal with stress by changing

the source or cause of stress. Problem-focused coping strategies

may be directed inward or outward.



In an outward strategy:

1. The person first defines the problem.

2. He then generates alternative solutions and weighs the costs

and benefits of each alternative.

3. He chooses one of the alternatives and then implements it.

In an inward problem focused coping strategy:

1. The person changes something about himself or

2. He may change goals or find alternative sources of gratificationor

3. The person may learn new skills.

• The effectiveness with which a person uses these two

strategies depends on the individual’s past experience and

capacity for self-control.

• People who use problem-focused coping feel less depressed

during and after the stressful situations. Hence it is desirable

to teach problem-solving strategy in therapy.

Emotion focused coping:-

People use emotion-focused coping when they find a problem

uncontrollable and when negative emotions overpower them.

Negative emotions may be handled through two strategies:

1. Behavioral strategies: This strategy may be in the form of doingphysical exercise, taking alcohol or drugs, shouting at family

members and friends, or seeking the support of near and dear

ones.

2. Cognitive strategies: In this strategy, the person:

a) Temporarily sets aside the problem from his mind.



b) Changes the meaning of the situation and thereby reduces the

stress.

c) Reappraises the situation.

Emotional support of others can be of tremendous help in

adjusting emotionally and physically to a stressful situation

(2) MODIFYING ENVIRONMENT

In this stress management method, the individual makes changes

in his environment. The individual attempts to control the causes

and effects of stress. For example, a manager who has to handle

hundreds of complaints everyday may appoint an assistant to

screen the complaints

Modifying the environment involves becoming aware of persons,

places and situations which produce stress and avoiding them as

far as possible.

The individual controls the situation rather than situation

controlling the individual.

(3) EXERCISES

Enhanced physical fitness helps in coping with stress. Those who

are physically strong and healthy are able to deal with stress with

more effectively than others. Exercise is a good way of improving

physical fitness. Moderate aerobic exercises at least four times a

week have been found to be extremely beneficial. Exercises could

also be in the form of walking, jogging, cycling, swimming or even

yoga. Exercises have physiological and psychological benefits.

PHYSIOLOGICAL BENEFITS:

(1)Improves the functioning of the lungs and the circulatory

system. The lungs expand more and hence we can breathe more

air.

(2)Increases production of red blood cells.



(3) Helps to maintain normal blood pressure.

(4)The heart muscles get strengthened.

(5)Lowers the pulse rate.

(6)Reduces cholesterol.

(8)Increases endurance and stamina.

PSYCHOLOGICAL BENEFITS:

(1)Increases self-esteem by making person feel fit and good about

the body.

(2)Individuals feel more fit and able.

(3)Decreases feelings of depression and anxiety. Exercises takethe person’s mind off the stressors for some time and it mentally

relaxes a person.

(4)Fit people are perceived more positively by others.



STRESS

Stress is a phenomenon that affects all of us at some time in our

lives. It is often called the invisible disease.

Stress is an inevitable part of modern life. It caused by both majorcrises as well as

The study of stress assumes great importance because stress

experienced by one individual can affect the lives and safety of

others. Stress can have divesting effects on individuals, families,

organizations and societies.

Any factor that has a potential to cause stress is called a stressor.

It includes all the external and variations of stress – eustress,internal stimuli that evoke stress. In simple words, stressors are

causes of stress. There are many distress, hyper stress and hypo

stress.

Eustress.

The positive effect of stress is called as eustress. In this case,

stress results in positive consequences by way of improved

performance. It also leads to personal growth and development.When stress leads to actions that are beneficial to the person

involved and encourages optimal performance, we call it eustress.

There are innumerable instances of people using stress to their

advantage and benefiting from it. Great sportsmen often deliver

extraordinary performances when they are going through a lot of

stress on of account people having written them off. Even

students sometimes perform better in examinations when they

are under stress.

Stress sometimes motivates us or gives us the impetus to achieve

success. Sometimes stress increases our resolve, makes reflect

intensively and pushes us to discover our true potential.

Distress.

The negative effect of stress is called distress. In this case,

stress results in negative consequences by way of decrease in



performance. It also blocks personal growth and development.

Unfortunately, much of the stress in modern society is distressful.

The negative effects of stress are seen at the physiological,

psychological and behavioral level.

Hyper stress.

Hyper stress or excessive stress usually occurs when events

including, positive ones, pile up and stretch the limits of our

adaptability. In simple words, we experience hyper stress when

the number of stressors in our life is more than what we can

handle or cope with. Hyper stress causes severe anxiety and has

an adverse effect on performance.

The experience of stress is greatly influenced by the degree of

controllability and predictability, of the stressor. Hyper stress isthe outcome when an event is uncontrollable as well as

unpredictable.

The more uncontrollable an event is perceived to be,

the more stress a person experiences. Uncontrollable events

cause more stress, as a person cannot stop them from happening.

The person has no idea as to what will happen and what will be

the consequences of any action he takes.

Predictability is the degree to which a person knows

then an event will occur. Lack of predictability increases the

severity of stress. When an event is unpredictable, a person

cannot make any preparation to reduce the effects of the

stressful event. With unpredictability there is no safe period.

Hypo stress.

Hypo stress means insufficient stress. Hypo stress occurswhen we are lacking in stimulation. Too little stress is not good. It

leads to boredom and apathy. Insufficient stress makes us

complacent and does not motivate us to work as hard as possible.

We are unable to realize or do justice to our potential. The

boredom resulting from lack of sufficient stress may lead people

to sensation seeking behaviors such as taking drugs or taking

undue levels of risks.



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