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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.
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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.
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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.
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(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.
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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
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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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