stress management skills


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Soft Skills Training


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What is Stress?:

Stress is a reaction to a basic threat and the basic threat is the perceived inability to cope. The reaction to stress is a unique personal experience, triggered by our unique personal perception of the world. The perception factor is that mysterious variable that can often make “ one man ’ s poison another man ’ s pleasure ” . How we perceive life is so often determined by the way we perceive ourselves. Reality is not made for us, but by us. What is Stress?


The manner in which you choose to interpret, react to and handle a perceived stress can very often be far more damaging to you than the actual stress could ever be on its own. Men are disturbed not by the things that happen, but by their opinion of the things that happen. Greek Philosopher – Epictetus Reaction to Stress


Eustress – Positive Distress – Negative commonly known as stress TYPES OF STRESS

Causes of Harmful Work Stress:

No formal stress-care awareness policy Inconsistent, poorly trained management Inconsistent management communication Poor management/colleague relationships Unhelpful approaches/attitudes to stress Unwritten objectives and unclear goals Feeling undervalued and unappreciated Insufficient employee consultation Unrealistic workloads/time schedules Poor time management/organization skills Causes of Harmful Work Stress Source: Stress Busters– Stress Survival by Robert Holden


MANAGING STRESS Our goal is not to eliminate stress but to learn how to manage and use it to help us.

Seven-Step Anxiety Plan:

Identify the anxiety Why do I worry? - Find the real worry What are the benefits of worrying? - List all the positives and negatives to this attitude The Universe only rewards action ’ - List all the possible actions. Appropriate actions abate worry. Which of my actions is the most appropriate? – Develop a plan of priorities of tackling your problem. What action can I be achieving, now? - Fear of the future can deny the power the present. Attending to your anxiety needs to begin NOW. Seven-Step Anxiety Plan Source: Stress Busters– Stress Survival by Robert Holden Step 1 Step 2 Step 3 Step 4 Step 5 Step 6 Step 7

Managing Stress:

Become aware of your stressors and your emotional and physical reactions. Recognize what you can change. Reduce the intensity of your emotional reactions to stress. Learn to moderate your physical reactions to stress. Build your physical reserves. Maintain your emotional reserves. Learn to Respond, Not React Managing Stress

Steps to Building a Positive Attitude:

Change Focus, Look for the Positive Make a Habit of Doing it Now Develop an attitude of gratitude Get into a continuous education program Build positive self-esteem Stay away from negative influences Learn to like the things that need to be done Start your day with a positive Steps to Building a Positive Attitude Step 1: Step 2: Step 3: Step 4: Step 5: Step 6: Step 7: Step 8: Source: © 1998 Macmillan India Ltd., Author: Shiv Khera


Stress-Helpful Foods Vitamin A Brewers ’ Yeast Iron Potassium Zinc Vitamin C Essential for healthy skin, immune system responses, bone growth, and reproductive processes. As a beta-carotene, vitamin A is an antioxidant and a free radical fighter. Used as a source of B-complex vitamins and chromium. These vitamins help break down carbohydrates, fats and proteins, which provides the body with energy. Necessary for the proper functioning of the immune system. Acts as an assistant in hormone synthesis and a supporter of healthy skin integrity and iron absorption. Transports oxygen, increases intellectual capacity. Foods rich in Iron are eggs, lean meat, dried fruits, wholegrain cereals, peas and potatoes. Ensures that proteins are not converted to fat. chicken, liver, kidney, oysters, banana, rice, beans, pears, and soya have Zinc in them. Helps to prevent blood pressure. Corn, potatoes, avocadoes, fish, natural yogurt, chicken, and bananas have it in them.


Stress-Helpful Foods Calcium Ginseng Selenium Herbal Supplements Molasses Carbohydrates Helps in bone & tooth development and nerve transmission. Reduces heart palpitations, muscle cramps, saturated fat etc. Foods like milk, cheese, green vegetables all contain calcium. As a stress treatment, ginseng can be very good, something like alcohol, only without the side effects. All other things are mere controversial claims. An antioxidant with Vitamin E, it protects cell membrane and internal structures. Helps in curing anemia, irregular heart beat. whole grains, seafood, eggs, meats, brown rice have selenium . A Nature ’ s gift, organic molasses granules maintain trace levels of nutrients and contain iron, manganese, copper, potassium, and calcium. They offer a sucrose level roughly 10% below traditional refined sugar. If taken in unrefined form they boost positive energy levels and thus, help to combat stress. Some examples are whole grain bread, pasta, brown rice, vegetables and fruits. These have been used by the Eastern Asian cultures for ages. Ayurveda in India has a holistic treatment approach which treats the body even before any illness appears.

Stress-Aggravating Foods:

Stress-Aggravating Foods Sugar Salt Fats Additives Caffeine Alcohol

Tips on Handling Stress:

Work smarter, not harder. Carry reading material with you. Don ’ t dwell upon things not done. Record daily activities to realize hidden opportunities. Always maintain a short-task list. Continually ask yourself, “ What is the best use of my time right now? ” Be physically active to relieve tension. Make quick decisions. Carefully mix work & breaks. Have a positive attitude. Relax. Tips on Handling Stress


MMM TRAINING SOLUTIONS Landline: +91-44-42317735 Cell: +91 9677044366 Cell: +91 9677040908 Email: [email protected] Website: Contact Information Pramila Mathew CEO and Executive Coach Vikas V. Vice-President Training

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