MANAGING STRESS

Coping With StressCoping With Stress

STRESSSTRESS

ERADICATIERADICATIONON

40% NEVER 40% NEVER HAPPENHAPPEN

30% IN THE PAST 30% IN THE PAST CAN’T-BE-HELPEDCAN’T-BE-HELPED

12% CONCERNS 12% CONCERNS OTHERS OTHERS NONE-OF-YOUR-NONE-OF-YOUR-

BUSINESSBUSINESS

10% IS SICKNESS 10% IS SICKNESS

REAL- OR- IMAGINARYREAL- OR- IMAGINARY

8% ARE8% ARE THE SITUATIONS THE SITUATIONS

FACED IN THE FACED IN THE

PRESENTPRESENT WHICH MUST WHICH MUST

NEVER BE NEVER BE IGNOREDIGNORED

PROBLEMSPROBLEMS

BLESSINGBLESSING

OROR

CURSECURSE

IT IS INDEED A IT IS INDEED A COMPLIMENTCOMPLIMENT

ON THE COMPETENCE ON THE COMPETENCE GAINED IN THE PASTGAINED IN THE PAST

FEEL HONOUREDFEEL HONOURED

IT IS AN IT IS AN OPPORTUNITOPPORTUNIT

YYTO DEVELOP TO DEVELOP

FURTHER FURTHER

COMPETENCECOMPETENCE FOR THE FOR THE

FUTUREFUTURE

BE BE THANKFULTHANKFUL

Manage The SituationManage The Situation

And Stress Stands And Stress Stands ERADICATEDERADICATED

Learn To Unlearn Learn To Unlearn The Stressful HabitsThe Stressful Habits

And And Learn To Learn To Develop Develop On The On The Relevant Relevant OnesOnes

livingliving

A A STRESS-FREESTRESS-FREE LIFELIFE

NORMALLYNORMALLYTHE PRACTICE IS TO THE PRACTICE IS TO UNDERSTAND FIRSTUNDERSTAND FIRST

AND THEN AND THEN TRY TO TRY TO ACCEPTACCEPT

WHICH WHICH COULD COULD

WASTEWASTE PRECIOUS PRECIOUS TIME AND TIME AND

OTHER OTHER RESOURCESRESOURCES

ACCEPT THE PRESENT LEVEL ACCEPT THE PRESENT LEVEL

FIRST WITH A FIRST WITH A

THEN DEVELOP THEN DEVELOP RELEVANT RELEVANT

UNDERSTANDINUNDERSTANDINGG

AND AND PLAN TO PLAN TO MANAGE MANAGE

ACCORDINGLYACCORDINGLY

RememberRemember The Best May Not Be The Best May Not Be

Always Available To YouAlways Available To You

Whatever You Whatever You Have In The Have In The

PresentPresent

Put Efforts To Put Efforts To Develop That Develop That

As The Best As The Best

FOR YOUFOR YOU

ACCEPT THE PRESENT ACCEPT THE PRESENT

AS IT ISAS IT ISBUT NEVER BUT NEVER ACCEPT ACCEPT

THE LINKED THE LINKED CONSEQUENCESCONSEQUENCES

MUST USE YOUR MUST USE YOUR JUDGMENT TO JUDGMENT TO PLAN FUTURE PLAN FUTURE

STRATEGYSTRATEGY

WORRY AND WORRY AND RESPONSIBILITYRESPONSIBILITY

GO IN THE OPPOSITE GO IN THE OPPOSITE

DIRECTIONSDIRECTIONS

ENERGYENERGYWORRY WORRY (Waste)(Waste)

RESPONSIBILITYRESPONSIBILITY(Investment)(Investment)

20%20% 20%20% 60%60%

50%50% 50%50% NILNIL

MIND CAN’T FUNCTIONMIND CAN’T FUNCTION

100%100% 100%100%FROM BODY’S FROM BODY’S RESERVE RESERVE QUOTA OF QUOTA OF ENERGYENERGYFEELING FEELING

LIFELESSLIFELESS

[80%][80%]

WHEN YOU WHEN YOU WORRYWORRY

YOUR ENERGY IS YOUR ENERGY IS DIVERTED DIVERTED TOWARDSTOWARDS

WORRYWORRY

AND IS AND IS WASTEDWASTED

YOUR WISDOM YOUR WISDOM SAYSSAYS

Do not Waste Do not Waste Your Precious Your Precious Energy Energy In Worry In Worry

Instead Invest Instead Invest It InIt In

ResponsibilityResponsibility

DOES DOES PRACTICE PRACTICE

MAKE A MAKE A PERSON PERSON

PERFECT?PERFECT?

PRACTICE PRACTICE GENERATES GENERATES

PERMANENCEPERMANENCE

MUST TAKE A MUST TAKE A DECISIONDECISION

PRACTICE PRACTICE NOT TO NOT TO WORRYWORRY

USE POSITIVE USE POSITIVE

WORDWORD

CONCERCONCERNN

INSTEAD OF INSTEAD OF WORRYWORRY

UNDERSTANDINGUNDERSTANDING

WORRY WORRY SITUATIONSSITUATIONS

StressStressStress is a feeling that's created when we react to particular events.

It's the body's way of rising to a challenge and preparing to meet a tough

situation with focus, strength, stamina, and heightened alertness. Stress can be good or bad….

Stress adds flavor, challenge and opportunity to life. Stress can pump you up, give you energy, supply that zest for living.

Also it can become destructive and can turn into distress. Too much stress on your mind and

body can make you feel miserable, worried, sad and ill.

Mental make-up of human beings is Mental make-up of human beings is

prone and vulnerable to stress, prone and vulnerable to stress,

therefore it is imperative that we have therefore it is imperative that we have

a clear understanding of its causes, a clear understanding of its causes,

effects and solutions.effects and solutions.

Stress ManagementStress Management

Stress Management is an important part of daily living for everyone. However, when stress becomes excessive it can be very damaging. It can harm: •health •happiness •work performance •team spirit and co-operation •relationships •personal development

How To Manage StressHow To Manage Stress

Mental Techniques.Mental Techniques.

Physical Techniques.Physical Techniques.

Mental TechniquesMental Techniques

Time Management.Time Management.

Reorganize.Reorganize.

Re label.Re label.

Problem solve.Problem solve.

Identify Important ThingsIdentify Important Things

Identify your values.Identify your values.

Set goals.Set goals.

Establish Priorities.Establish Priorities.

DiversionsDiversions

Music.Music.

Hobbies.Hobbies.

Play.Play.

Learn.Learn.

Vacations.Vacations.

Just Be happy!!!Just Be happy!!!

Forget What is stress

VARIOUS TYPES OF VARIOUS TYPES OF

LEISURELEISURE

Stress management involves, at the simplest level:

•Recognizing the symptoms of stress •Identifying the causes •Taking action to address the causes and thereby reduce the symptoms •Where necessary, taking interim steps to relieve the symptoms until the underlying causes have been addressed.

Also Leisure can be viewed as a 'coping strategy', it may involve family support, hobbies and other non-work activities.

Different types of leisure are identified as:

1.Active challenging leisure 2.Passive recuperative leisure Stress and health have been closely associated for years.Leisure plays an important role in well being and good health.

Active Challenging Leisure

•To do something challenging •To work towards a goal •To use my skills and talents •To achieve recognition and status •To compete with others for excitement and stimulation •To learn new things •To do something risky •To keep busy •To be totally focussed •To meet new people •To meet people of the opposite sex

Passive Recuperative Leisure

•To relax •To do something different from work •To do something quiet and peaceful

•To be free to do what I like •To reduce stress •To feel better mentally •To do something that is important to me •To get pleasure •To do something absorbing •To do something for its own sake •To have fun •To enjoy nature

Physical TechniquesPhysical Techniques

Deep Breathing.Deep Breathing.

Exercising.Exercising.

Body Scan “relax-let go”.Body Scan “relax-let go”.

Meditation.Meditation.

Imagery.Imagery.

Nutrition.Nutrition.

Rest.Rest.

Laughter.Laughter.

Physical Stress ReductionPhysical Stress ReductionPMR and Deep BreathingPMR and Deep Breathing

Progressive Muscular Relaxation (PMR)Progressive Muscular Relaxation (PMR)Progressive Muscular Relaxation is a purely physical technique for Progressive Muscular Relaxation is a purely physical technique for relaxing your body when muscles are tense. relaxing your body when muscles are tense.

The idea is behind PMR is that you tense up a group of muscles so The idea is behind PMR is that you tense up a group of muscles so that they are as tightly contracted as possible. Hold them in a state that they are as tightly contracted as possible. Hold them in a state of extreme tension for a few seconds. Then relax the muscles to of extreme tension for a few seconds. Then relax the muscles to their previous state. Finally you consciously relax them again as their previous state. Finally you consciously relax them again as much as you can. much as you can.

Breathing ControlBreathing Control

Deep breathing is a very effective method of relaxation. It is a Deep breathing is a very effective method of relaxation. It is a core component of everything from the 'take ten deep breaths' core component of everything from the 'take ten deep breaths' approach to calming someone down, right through to yoga approach to calming someone down, right through to yoga relaxation and Zen meditation. It works well in conjunction relaxation and Zen meditation. It works well in conjunction with other relaxation techniques such as Progressive Muscular with other relaxation techniques such as Progressive Muscular Relaxation, relaxation imagery and meditation to reduce stress. Relaxation, relaxation imagery and meditation to reduce stress.

Physical Stress Reduction

Taking ExerciseTaking Exercise

Taking frequent effective exercise is probably one of the Taking frequent effective exercise is probably one of the best physical stress-reduction techniques available. Exercise best physical stress-reduction techniques available. Exercise not only improves your health and reduces stress caused by not only improves your health and reduces stress caused by unfitness, it also relaxes tense muscles and helps you to unfitness, it also relaxes tense muscles and helps you to sleep. sleep.

Physical Stress Reduction

Exercises for relieving stress

• Ergotrophic (work) - metabolises stress hormones

• Vigorous motion breaks up bracing patterns

• Mood-enhancing effect (anti-depressant)

• Anxiolytic effect

Sleep and ability to cope with stress

• Necessary recovery from effort stress / strain

• Sleep - not restful amidst stress (nightmares)

• Discuss your experience with stressful sleep

Improving AttitudesImproving Attitudes

Attitude is fundamental to long term stress management. Where Attitude is fundamental to long term stress management. Where your attitude is negative or hostile, you will create problems out of your attitude is negative or hostile, you will create problems out of opportunities and cause stress by alienating and irritating other opportunities and cause stress by alienating and irritating other people. Where you have a positive attitude, you can maintain a sense people. Where you have a positive attitude, you can maintain a sense of perspective and draw the positive elements out of each situation. of perspective and draw the positive elements out of each situation. You will find that people will be more helpful and cooperative as You will find that people will be more helpful and cooperative as they find you a pleasure to work with. they find you a pleasure to work with.

Workplace SkillsWorkplace Skills

Delegate.Delegate.

Anticipate problems.Anticipate problems.

Be assertive.Be assertive.

Be decisive.Be decisive.

Organize.Organize.

Balance work and personal time.Balance work and personal time.

How Can I Manage Stress How Can I Manage Stress Better?Better?

Identifying unrelieved stress and being aware of Identifying unrelieved stress and being aware of its effect on our lives is not sufficient for reducing its effect on our lives is not sufficient for reducing its harmful effects. Just as there are many its harmful effects. Just as there are many sources of stress, there are many possibilities sources of stress, there are many possibilities for its management. for its management.

All require work toward change: changing the All require work toward change: changing the source of stress and/or changing your reaction source of stress and/or changing your reaction to it. to it.

How do you proceed ?

1. Become aware of your stressors 1. Become aware of your stressors and your emotional and physical and your emotional and physical

reactions.reactions.

Notice your distress. Don't ignore it. Don't gloss Notice your distress. Don't ignore it. Don't gloss over your problems. over your problems.

Determine what events distress you. What are Determine what events distress you. What are you telling yourself about meaning of these you telling yourself about meaning of these events? events?

Determine how your body responds to the Determine how your body responds to the stress. Do you become nervous or physically stress. Do you become nervous or physically upset? If so, in what specific ways? upset? If so, in what specific ways?

2. Recognize what you can change.2. Recognize what you can change.

Can you change your stressors by avoiding or Can you change your stressors by avoiding or eliminating them completely? eliminating them completely?

Can you reduce their intensity (manage them over a Can you reduce their intensity (manage them over a period of time instead of on a daily or weekly basis)? period of time instead of on a daily or weekly basis)?

Can you shorten your exposure to stress (take a break, Can you shorten your exposure to stress (take a break, leave the physical premises)?leave the physical premises)?Can you devote the time and energy necessary to Can you devote the time and energy necessary to making a change (goal setting, time management making a change (goal setting, time management techniques, and delayed gratification strategies may be techniques, and delayed gratification strategies may be helpful here)? helpful here)?

3. Reduce the intensity of your 3 . Reduce the intensity of your emotional reactions to stress .emotional reactions to stress .

The stress reaction is triggered by your perception of The stress reaction is triggered by your perception of danger...physical danger and/or emotional danger. danger...physical danger and/or emotional danger. Are you expecting to please everyone? Are you expecting to please everyone? Are you overreacting and viewing things as absolutely Are you overreacting and viewing things as absolutely critical and urgent? Do you feel you must always prevail critical and urgent? Do you feel you must always prevail in every situation? in every situation? Work at adopting more moderate views; try to see the Work at adopting more moderate views; try to see the stress as something you can cope with rather than stress as something you can cope with rather than something that overpowers you. something that overpowers you. Try to temper your excess emotions. Put the situation Try to temper your excess emotions. Put the situation in perspective. Do not labor on the negative aspects in perspective. Do not labor on the negative aspects and the "what if's." and the "what if's."

4. Learn to moderate your physical 4 . Learn to moderate your physical reactions to stress .reactions to stress .

Slow, deep breathing will bring your heart rate and Slow, deep breathing will bring your heart rate and respiration back to normal. respiration back to normal.

Relaxation techniques can reduce muscle tension. Relaxation techniques can reduce muscle tension.

Electronic biofeedback can help you gain voluntary Electronic biofeedback can help you gain voluntary control over such things as muscle tension, heart rate, control over such things as muscle tension, heart rate, and blood pressure.and blood pressure.

5. Build your physical reserves.5. Build your physical reserves.

Exercise for cardiovascular fitness three to four times a Exercise for cardiovascular fitness three to four times a week (moderate, prolonged rhythmic exercise is best, week (moderate, prolonged rhythmic exercise is best, such as walking, swimming, cycling, or jogging).such as walking, swimming, cycling, or jogging).Eat well-balanced, nutritious meals. Eat well-balanced, nutritious meals. Maintain your ideal weight. Maintain your ideal weight. Avoid nicotine, excessive caffeine, and other stimulants. Avoid nicotine, excessive caffeine, and other stimulants. Mix leisure with work. Take breaks and get away when Mix leisure with work. Take breaks and get away when you can. you can. Get enough sleep. Be as consistent with your sleep Get enough sleep. Be as consistent with your sleep schedule as possible. schedule as possible.

6. Maintain your emotional 6. Maintain your emotional reserves .reserves .

Develop some mutually supportive Develop some mutually supportive friendships/relationships. friendships/relationships. Pursue realistic goals which are meaningful to Pursue realistic goals which are meaningful to you, rather than goals others have for you that you, rather than goals others have for you that you do not share.you do not share.Expect some frustrations, failures, and sorrows.Expect some frustrations, failures, and sorrows.Always be kind and gentle with yourself -- be a Always be kind and gentle with yourself -- be a friend to yourselffriend to yourself

Tips For Reducing StressTips For Reducing Stress

Tips For Reducing StressTips For Reducing Stress

Simple, commonsensical strategies for Simple, commonsensical strategies for transforming mental, physical and transforming mental, physical and emotional tension into energy are:emotional tension into energy are:

Take time to be alone on a regular basis. Take time to be alone on a regular basis. Listen to your heart, check your intentions, Listen to your heart, check your intentions, reevaluate your goals and activities.reevaluate your goals and activities.

Positive Positive thinkingthinking

Watch for negative thoughts while you observe your 'stream of Watch for negative thoughts while you observe your 'stream of consciousness'. Normally these appear and disappear being consciousness'. Normally these appear and disappear being barely noticed. Normally you will not know that they exist. barely noticed. Normally you will not know that they exist. Examples of common negative thoughts are: Examples of common negative thoughts are:

•worries about how you appear to other people worries about how you appear to other people

•a preoccupation with the symptoms of stress a preoccupation with the symptoms of stress

•dwelling on consequences of poor performance dwelling on consequences of poor performance

•self criticism self criticism

•feelings of inadequacy feelings of inadequacy

Positive Thinking and AffirmationPositive Thinking and Affirmation

You may find it useful to counter negative thoughts You may find it useful to counter negative thoughts with positive affirmations. You can use affirmations to with positive affirmations. You can use affirmations to build confidence and change negative behavior patterns build confidence and change negative behavior patterns into positive ones. You can base affirmations on clear, into positive ones. You can base affirmations on clear, rational assessments of fact, and use them to undo the rational assessments of fact, and use them to undo the damage that negative thinking may have done to your damage that negative thinking may have done to your self-confidence. self-confidence.

Positive Positive thinkingthinking

Examples of AffirmationExamples of Affirmation

• I can do this. I can do this.

• I can achieve my goals. I can achieve my goals.

• I am completely in control of my life. I am completely in control of my life.

• I learn from my mistakes. They increase the basis of I learn from my mistakes. They increase the basis of experience on which I can draw. experience on which I can draw.

• I am a good valued person in my own right. I am a good valued person in my own right.

Positive Positive thinkingthinking

Unplug Your Negative Unplug Your Negative ThoughtsThoughts

One of the keys to One of the keys to

overcoming overcoming

depression is learning depression is learning

how to control your how to control your

low moods and low moods and

reversing them.reversing them.

Replace negative feelings with Replace negative feelings with Positive FeelingsPositive Feelings

First the bad news. First the bad news.

None of us can avoid having negative None of us can avoid having negative feelings about our jobs sometimesfeelings about our jobs sometimes

Now the good news.Now the good news.

You have the power to do You have the power to do

something about it.something about it.

Here Is One Example:Here Is One Example:

Place your finger tips on your jaw points just Place your finger tips on your jaw points just in front of your ears.in front of your ears.

As you inhale, tense your jaw muscles, As you inhale, tense your jaw muscles, bringing the upper and lower jaw together. bringing the upper and lower jaw together. You will feel as if you are clenching your teeth You will feel as if you are clenching your teeth - for 5 seconds.- for 5 seconds.

Then as you exhale, loosen the jaw muscles, Then as you exhale, loosen the jaw muscles, release all tension. Let the lower jaw drop and release all tension. Let the lower jaw drop and relax your tongue.relax your tongue.

Now, take a deep breath as you press your Now, take a deep breath as you press your fingertips on the jaw. While exhaling, relax the fingertips on the jaw. While exhaling, relax the jaw muscles almost like saying “Ah-h-h-h.jaw muscles almost like saying “Ah-h-h-h.

let your tongue relax and settle down into the let your tongue relax and settle down into the base of the mouth touching your lower front base of the mouth touching your lower front teeth.teeth.

Imagine yourself breathing out all your Imagine yourself breathing out all your tensions and emotional burdens.tensions and emotional burdens.

CONCEPTS OF MANAGING STRESS AT CONCEPTS OF MANAGING STRESS AT PERSONAL LEVELPERSONAL LEVEL

1. Learn Time Management Skills, Like Prioritising, 1. Learn Time Management Skills, Like Prioritising, Scheduleing, Daily PlanningScheduleing, Daily Planning

2.Physical Exercies, Which Are Non Competitve In Nature 2.Physical Exercies, Which Are Non Competitve In Nature Like Swimming, Walking , Jogging, Cycling Etc.Like Swimming, Walking , Jogging, Cycling Etc.

Relaxation Techniques Like Musice, Meditation, HypnosisRelaxation Techniques Like Musice, Meditation, Hypnosis

Expanding The Social Base And SupportExpanding The Social Base And Support

ORGANISATIONAL ORGANISATIONAL APPROACHESAPPROACHES

REALISTIC GOAL SETTINGREALISTIC GOAL SETTING

CORRECT PLACEMENT DECISIONSCORRECT PLACEMENT DECISIONS

JOB REDESIGNJOB REDESIGN

ROLE CLARITY AND LESSER ROLE CONFLICTROLE CLARITY AND LESSER ROLE CONFLICT

INCREASE IN FORMAL COMMUNICATIONSINCREASE IN FORMAL COMMUNICATIONS

PARTICIPATION IN DECISION MAKINGPARTICIPATION IN DECISION MAKING

PROGRAMMES ON WELL BEINGPROGRAMMES ON WELL BEING

RelaxationRelaxation

Relaxation means a state of restful Relaxation means a state of restful

alertness, when you can distance alertness, when you can distance

yourself from life`s tensions and yourself from life`s tensions and

distractions and cultivate a clearer distractions and cultivate a clearer

mind at your own will.mind at your own will.

Breath And Relax!Breath And Relax!

As soon as you feel getting As soon as you feel getting uptight, say to uptight, say to

yourself ‘Stop’ and yourself ‘Stop’ and breathe, gently and breathe, gently and not too deeply. Let not too deeply. Let

your shoulders drop. your shoulders drop. Relax your hands. Relax your hands.

Repeat this Repeat this technique once or technique once or

twice more.twice more.

Deep BreathingDeep Breathing

Anger and Anger and

irritability are best irritability are best

handled by simply handled by simply

drawing a couple of drawing a couple of

breaths.breaths.

Cognitive and Behavioural strategies for relaxation and sleep patterns

• Regular patterns of sleep onset and awakening• Minimise disturbances (telephone) during sleep• Use ‘cognitive set’ to aid relaxation and sleep• Thought stopping techniques and reminder list

Sex and intimacy to reduce stress• Security, comfort, social support and commitment• Problems with impotency & difficulty in achieving pregnancy• Alleviating stress reactions may resolve the sexual dysfunction issues• Stress inhibits satisfactory sexual response

The events and problems will seem The events and problems will seem

more manageable when you are feeling more manageable when you are feeling

relaxed, strong and vigorous.relaxed, strong and vigorous.

Many of us waste enormous amounts of Many of us waste enormous amounts of

energy by strongly reacting to even the energy by strongly reacting to even the

most minor delays.most minor delays.

Some Ways to Help You Keep Some Ways to Help You Keep CoolCool

MeditateMeditateBy meditating, you focus on breathing and By meditating, you focus on breathing and

saying a relaxation evoking word with saying a relaxation evoking word with

each exhalation, thereby driving cynical each exhalation, thereby driving cynical

thoughts from your mind.thoughts from your mind.

Meditation greatly decreases physiological Meditation greatly decreases physiological

tension and stress.tension and stress.

Care For A PetCare For A Pet

Pets provide unquestioning devotion.Pets provide unquestioning devotion.

Because pets are of simpler intelligence Because pets are of simpler intelligence and emotional constitution than us, the and emotional constitution than us, the rational part of our brain finds it easier rational part of our brain finds it easier to know that they do not act out of the to know that they do not act out of the ulterior, selfish motives we so often see ulterior, selfish motives we so often see behind the behavior of humans.behind the behavior of humans.

Increase Your EmpathyIncrease Your Empathy

By being able to see a situation through By being able to see a situation through

another person`s eyes, you will often find another person`s eyes, you will often find

yourself capable of short-circuiting yourself capable of short-circuiting

cynical beliefs before they generate the cynical beliefs before they generate the

anger that is harmful to your health.anger that is harmful to your health.

Be TolerantBe Tolerant

All you have to do to practice tolerance is All you have to do to practice tolerance is

accept other people as they are, not as accept other people as they are, not as

you would like them to be.you would like them to be.

By doing so, colleagues or loved ones will By doing so, colleagues or loved ones will

be more likely to listen and hear you out be more likely to listen and hear you out

rather than start another argument.rather than start another argument.

ForgiveForgive

A close family member hurts you in a A close family member hurts you in a very wrongful manner.very wrongful manner.

The event is in the past, yet you relive it The event is in the past, yet you relive it in your thoughts, still feel the hurt, the in your thoughts, still feel the hurt, the heartache.heartache.

At such times you can release your At such times you can release your anger by making the choice of forgiving anger by making the choice of forgiving the person who wronged you.the person who wronged you.

Have ConfidenceHave Confidence

A confidant can give you practical support.A confidant can give you practical support.

A confidant has substantial benefits as A confidant has substantial benefits as

well.well.

High self-esteem is health enhancing, and High self-esteem is health enhancing, and

intimate friendship help us feel good about intimate friendship help us feel good about

ourselves, hence decreasing the average ourselves, hence decreasing the average

level of hostility and anger in our daily level of hostility and anger in our daily

lives.lives.

FEAR AND AWEFEAR AND AWE

This is seen typically in relationships with This is seen typically in relationships with

an unequal distribution of power.an unequal distribution of power.

Two kinds of situations can develop:Two kinds of situations can develop:

Mum EffectMum Effect

Rude speechRude speech

Fear and awe can be tackled by asking-Fear and awe can be tackled by asking-

“ “what is the worst that can happen to me, what is the worst that can happen to me,

if I speak out?”if I speak out?”

OrOr

“ “What do I stand to gain by being frank?”What do I stand to gain by being frank?”

Take a Brisk WalkTake a Brisk Walk

Exercise will burn off the Exercise will burn off the

excess adrenaline that excess adrenaline that

fuels your feelings of fuels your feelings of

anxiety.anxiety.

Exercise releases Exercise releases

endorphins, a potent endorphins, a potent

group of natural chemicals group of natural chemicals

in the body that may block in the body that may block

anxiety and depression.anxiety and depression.

Imagine yourself copingImagine yourself coping

Close your eyes Close your eyes

and visualise and visualise

yourself in an yourself in an

uncomfortable uncomfortable

situationsituation

Listen to the Wind ChimeListen to the Wind Chime

There is nothing There is nothing

quite like the quite like the

sound of wind on sound of wind on

chimes when chimes when

stress gets to a stress gets to a

high pitchhigh pitch

Mum EffectMum Effect

The junior may fear a The junior may fear a

negative response to negative response to

frank feedback. This frank feedback. This

will lead to inhibited will lead to inhibited

communication.communication.

Jealousy and EnvyJealousy and Envy

These tendencies emerge almost spontaneously These tendencies emerge almost spontaneously when one`s hidden insecurities are challenged.when one`s hidden insecurities are challenged.

For example, a friendly chat involving praise of For example, a friendly chat involving praise of someone`s achievements may draw forth barbs someone`s achievements may draw forth barbs of resentment from the insecure person.of resentment from the insecure person.

Other such traits include impatience and a low Other such traits include impatience and a low threshold of tolerance.threshold of tolerance.

Rude SpeechRude Speech

The person vested with The person vested with

greater power may greater power may

grant herself greater grant herself greater

latitude in frankness, latitude in frankness,

sometimes leading to sometimes leading to

rude or tactless rude or tactless

speech.speech.

Learn to de-link Learn to de-link

personal emotions personal emotions

from the demand of from the demand of

the situationthe situation

Tackling the Run-Away Tackling the Run-Away FeelingsFeelings

VisualizingVisualizing

Visualizing a favorite symbol of stability, Visualizing a favorite symbol of stability, such as a mountain, the see or a giant such as a mountain, the see or a giant tree also helps.tree also helps.

If you cannot say it, write it. If you cannot say it, write it.

If you are so upset that you might not be If you are so upset that you might not be

able to speak coherently, write a letter to able to speak coherently, write a letter to

the person who has angered you. You the person who has angered you. You

may wisely decide not to mail the letter, may wisely decide not to mail the letter,

but you will have emptied your anger.but you will have emptied your anger.

Arrest AnxietyArrest Anxiety

Another emotion, one usually generated by inner Another emotion, one usually generated by inner rather than outer demons is anxiety.rather than outer demons is anxiety.You may be experiencing performance anxiety. You may be experiencing performance anxiety.

Others include social anxiety (shyness), Others include social anxiety (shyness), information anxiety (the fear of looking dumb), information anxiety (the fear of looking dumb), and panic, which have come of anxiety’s most and panic, which have come of anxiety’s most intense symptoms.intense symptoms.

Religious And SpiritualReligious And Spiritual

Becoming an active participant in a religious or Becoming an active participant in a religious or spiritual community can be a very effective spiritual community can be a very effective means of helping yourself to achieve a more means of helping yourself to achieve a more philosophical outlook.philosophical outlook.

Remember that you have 90% control over the Remember that you have 90% control over the kind of life you lead.kind of life you lead.

Don`t let your initial anger or cynical reactions Don`t let your initial anger or cynical reactions prevent you from moving on to a more positive prevent you from moving on to a more positive focus.focus.

Other things that help areOther things that help are

Maintaining a journalMaintaining a journal

Healing and energizing Healing and energizing

practicespractices

A strong desire to A strong desire to

maintain mastery over maintain mastery over

one`s emotions and one`s emotions and

feelingsfeelings

HUMOR AND LAUGHTERHUMOR AND LAUGHTER

Humour At WorkplaceHumour At Workplace

Mixing business and pleasure has always been Mixing business and pleasure has always been

regarded unproductive and unprofessional. regarded unproductive and unprofessional.

Humour at workplace enhances Humour at workplace enhances

-- Positive CommunicationPositive Communication

-- Interpersonal Relations Interpersonal Relations

-- Stress ReductionStress Reduction

-- Work SatisfactionWork Satisfaction

-- Team Building and Effective LeadershipTeam Building and Effective Leadership

Lot of employees complain about their workplace Lot of employees complain about their workplace atmosphere as being impersonal, insensitive and too atmosphere as being impersonal, insensitive and too serious creating stress, work dissatisfaction and negative serious creating stress, work dissatisfaction and negative attitude.attitude.

Many workplaces are not health conscious for both the Many workplaces are not health conscious for both the physical and the mental well-being of their employees physical and the mental well-being of their employees causing extreme work stress and poor morale, internal causing extreme work stress and poor morale, internal disharmony and poor productivity.disharmony and poor productivity.

There is a need to transform workplaces into fun, There is a need to transform workplaces into fun, stimulating and satisfactory places for all employees. This stimulating and satisfactory places for all employees. This will make employees happier, improve their performance will make employees happier, improve their performance and attitude beyond expectations.and attitude beyond expectations.

Humour or Laughter, is the best medicine, proven by Humour or Laughter, is the best medicine, proven by both the medical and the psychological professions in both the medical and the psychological professions in helping and healing the body and the mind.helping and healing the body and the mind.

The major healing power comes in the changes of the The major healing power comes in the changes of the person’s biochemistry in the brain.person’s biochemistry in the brain.

Laughter activates endorphins which de-stress and heal Laughter activates endorphins which de-stress and heal the body and mind.the body and mind.

If laughter heals the unhealthy individuals, it If laughter heals the unhealthy individuals, it also does the same for the unwell also does the same for the unwell

organisationorganisation

If I had no sense of humour, I should long ago have If I had no sense of humour, I should long ago have committed suicide committed suicide

- M K Gandhi- M K Gandhi

It is my belief, you can’t deal with the most serious It is my belief, you can’t deal with the most serious things in the world unless you understand the most things in the world unless you understand the most amusing amusing

- Sir Winston Churchill- Sir Winston Churchill

There are three things which are real : God, Human There are three things which are real : God, Human Folly, and Laughter. Folly, and Laughter.

- John F Kennedy- John F Kennedy

Humour is the shortest distance between two people.Humour is the shortest distance between two people.

- Victor Borg- Victor Borg

Value of HumourValue of Humour

Organisations must be willing to make a shift and transform Organisations must be willing to make a shift and transform the organisation culture into a lighter and brighter one. the organisation culture into a lighter and brighter one. Both the organisation and employees will benefit in the Both the organisation and employees will benefit in the following ways.following ways.

A lighter work atmosphere - the sound of laughter helps to A lighter work atmosphere - the sound of laughter helps to diffuse a heavily stressful environment, while enhancing a relaxed diffuse a heavily stressful environment, while enhancing a relaxed mood.mood.

Friendly atmosphere - social bonding at the workplace increases Friendly atmosphere - social bonding at the workplace increases team spirit and brings people together in trust and respect.team spirit and brings people together in trust and respect.

Positive work attitude - humour generates fun and happy work Positive work attitude - humour generates fun and happy work energy to overcome fatigue and stress.energy to overcome fatigue and stress.

Increased work energy - laughter helps to make working fun and Increased work energy - laughter helps to make working fun and satisfying.satisfying.

Fewer work errors and higher quality control - Fewer work errors and higher quality control - humour motivates work performance and product humour motivates work performance and product quality control.quality control.

Reduced staff turnover and medical leave - high staff Reduced staff turnover and medical leave - high staff turnover and sick leave are related to work distress turnover and sick leave are related to work distress and personal dissatisfaction. Humour heals and personal dissatisfaction. Humour heals workplace tensions of all kinds.workplace tensions of all kinds.

Easier work relations - laughing it off is a good Easier work relations - laughing it off is a good strategy for dealing with difficult people. strategy for dealing with difficult people.

Enhanced communication at all levels - people Enhanced communication at all levels - people become more approachable, personable, become more approachable, personable, communicable and loveable.communicable and loveable.

Appropriate HumourAppropriate Humour

Laughter in the workplace should be sensitively and Laughter in the workplace should be sensitively and appropriately enjoyed. Inappropriate humour may appropriately enjoyed. Inappropriate humour may do more harm than good.do more harm than good.

Humour Should BeHumour Should BeAppropriate to the situation and people - who, where and Appropriate to the situation and people - who, where and what you laugh about should be relevant and entertaining.what you laugh about should be relevant and entertaining.Tastefully and sensitively done - avoid sexual, racial and Tastefully and sensitively done - avoid sexual, racial and cultural remarkscultural remarksTimely for the appropriate occasion - it must be relevant and Timely for the appropriate occasion - it must be relevant and applicable to the situation.applicable to the situation.Remember, humour is a natural emotional expression in life. Remember, humour is a natural emotional expression in life. It is healthy for the physical, emotional and spiritual It is healthy for the physical, emotional and spiritual enjoyment.enjoyment.

The Humour caused at the proper t ime can The Humour caused at the proper t ime can

help break the ‘Panic Cycle’ that so often help break the ‘Panic Cycle’ that so often

accelerates the patient’s i l lness or state of accelerates the patient’s i l lness or state of

mind. Laughter can broaden the focus and mind. Laughter can broaden the focus and

diffuse the intensity of negative thoughts, diffuse the intensity of negative thoughts,

thereby aiding the patient’s abi l ity to gain thereby aiding the patient’s abi l ity to gain

controls .controls .

‘‘Work smart and have fun’Work smart and have fun’ now replaces the traditional now replaces the traditional

‘‘Work hard’Work hard’

paradigm with good reason.paradigm with good reason.

Let Them LaughLet Them Laugh

If your employees If your employees don’t have don’t have

mirth on their mirth on their minds, it’s time minds, it’s time to send in the to send in the

clowns.clowns.

Laugh Laugh

Anger and humor cannot be in the same Anger and humor cannot be in the same

mind at the same time.mind at the same time.

By actually seeing the humor in a bad By actually seeing the humor in a bad

situation and laughing at yourself, you will situation and laughing at yourself, you will

force anger and the physiological effects force anger and the physiological effects

that go with it, away from your brain and that go with it, away from your brain and

body.body.

Benefits of LaughterBenefits of Laughter

Laughter is a medicine and one way of Laughter is a medicine and one way of

meditationmeditation

Laughter can be as an individual or in groupLaughter can be as an individual or in group

It is today’s mantra for better healthIt is today’s mantra for better health

Laughter is a universal language that knows no Laughter is a universal language that knows no boundaries, has no gender bias, does not boundaries, has no gender bias, does not recognise caste, creed and or colour.recognise caste, creed and or colour.

It is a common link between peopleIt is a common link between people

It has the potential to unite all human beingsIt has the potential to unite all human beings

Laughing helps to control many diseases Laughing helps to control many diseases viz..viz..

– Blood pressure / Heart ailmentsBlood pressure / Heart ailments– Peptic ulcersPeptic ulcers– Allergic disorders / Asthma and BronchitisAllergic disorders / Asthma and Bronchitis– InsomniaInsomnia– Nervous breakdownNervous breakdown– CancerCancer– Prevent Bacterial infections in the respiratory Prevent Bacterial infections in the respiratory

tracttract– Helps in maintaining mental health. It cools Helps in maintaining mental health. It cools

down the mind and brings mental stabilitydown the mind and brings mental stability

-- Exercise the facial muscles, the tongue and throatExercise the facial muscles, the tongue and throat

-- Helps in healthy functioning of thyroid glandHelps in healthy functioning of thyroid gland

-- It reduces the frequency or coughs, colds, throat and It reduces the frequency or coughs, colds, throat and chest infectionschest infections

-- It controls migraine, headaches, and pains associated It controls migraine, headaches, and pains associated with arthritis and backachewith arthritis and backache

It is the easiest type of meditation which brings instant It is the easiest type of meditation which brings instant relaxationrelaxation

it helps reduce inhibitions, increases, self confidence and it helps reduce inhibitions, increases, self confidence and develops leadership qualitiesdevelops leadership qualities

It improve inter-personal relationships and hence It improve inter-personal relationships and hence performance.performance.

It increases body resistance by stimulating body’s immune It increases body resistance by stimulating body’s immune system.system.

Laughter ClubsLaughter Clubs

The ever growing popularity of the laughter club movement is The ever growing popularity of the laughter club movement is an indication of the importance of laughter in today’s stress-an indication of the importance of laughter in today’s stress-ridden world. The members of various laughter clubs have ridden world. The members of various laughter clubs have become close-knit ‘Laughing Family’.become close-knit ‘Laughing Family’.

Laughter TherapyLaughter Therapy

Each laughter therapy session starts with deep breathing and Each laughter therapy session starts with deep breathing and ‘Ho-Ho-Ho’ exercise followed by a variety of stimulated ‘Ho-Ho-Ho’ exercise followed by a variety of stimulated laughter like - hearty laughter, silent laughter, cocktail laughter like - hearty laughter, silent laughter, cocktail laughter, arm swinging laughter, one meter laughter and laughter, arm swinging laughter, one meter laughter and many others much as Lion laughter, Dancing laughtermany others much as Lion laughter, Dancing laughterLaugh in a group everyday for 15 - 20 minutes without the Laugh in a group everyday for 15 - 20 minutes without the help of jokes in a perfect combination of deep breathing, help of jokes in a perfect combination of deep breathing, stretching and stimulating laughter.stretching and stimulating laughter.Lion Laughter, derived from a yogic posture, (Lion Posture). Lion Laughter, derived from a yogic posture, (Lion Posture). In the lion posture, the tongue is fully extruded by opening In the lion posture, the tongue is fully extruded by opening the mouth wide open and the hands posed like the paws of a the mouth wide open and the hands posed like the paws of a lion. The person then roars like a lion. In Dancing lion. The person then roars like a lion. In Dancing Laughter, people dance in the funniest ways and laugh. This Laughter, people dance in the funniest ways and laugh. This is intended to remove inhibitions.is intended to remove inhibitions.

You’ve Got to LaughYou’ve Got to Laugh

It’s no joke: Humour in It’s no joke: Humour in the workplace boosts the workplace boosts teamwork, morale, and teamwork, morale, and productivity.productivity.

Tenet of workplace Tenet of workplace humour is to take your humour is to take your responsibilities responsibilities seriously, but yourself seriously, but yourself lightly.lightly.

Laughter at the Corporate Level…….Laughter at the Corporate Level…….

Kodak created a humour room at its US facilities. The Kodak created a humour room at its US facilities. The room contains :room contains :

- A library of joke books, cartoons, videotapes, - A library of joke books, cartoons, videotapes,

and audio tapes.and audio tapes.

- A toy store which stocks stress reducing gadgets - A toy store which stocks stress reducing gadgets

such as a Saddam Hussein punching bag.such as a Saddam Hussein punching bag.

At Sun Microsystems, people are proud to be part of a At Sun Microsystems, people are proud to be part of a company that encourages them to have a sense of company that encourages them to have a sense of humour. They work hard but they also play hard.humour. They work hard but they also play hard.