UNIT IV.

STRESS MANAGEMENT

4.1 CONCEPT OF STRESS.

All jobs are potentially stressful, although the pressures vary from
considerably, some too tedious, such as machine control or the
property safeguarding. In others, an excessive amount of stimuli is managed that
son físicamente demandantes, lo cual conduce al agotamiento.

The word stress is derived from the Latin stringere, which means 'to tighten' (Cox, 1978). It is
a term that has been used so much and is so ambiguous that many agree on
that should stop being used.

Stress is an inherent condition of modern life. The demands,

needs, the deadlines to be met, the delays, the goals and objectives, the lack of
means and resources, the expectations of others, the endless limits and demands
cause people to be exposed to stress. In organizations, stress
it chases people, some manage to handle it properly, others succumb
its effects, which are clearly observed in its behavior.

4.2 MAIN ELEMENTS OF STRESS.

A certain level of stress can be good for keeping the mind stimulated and the
will with the energy to act. It has been said that stress in appropriate amounts
it can be the necessary strength to stimulate the nervous system and be able to face the
daily struggle.
The main factors that generate stress are:
Changes. It means facing the routine, one’s own mental frameworks,
to the strict, to the fear of the unknown.
Performance. It means the demands, the negative responses from the team,
fight to achieve goals, 'carry' the work of others.
 Anxiety and fear. It means the negative emotions about the future, what
it will happen, the trends of the environment.

Boredom. It means the opposite part, keeping the goals, the

routinization, not having demands.
The grief. It means the passing of a beloved person, the separation.
conjugal, the change of chief.

Sometimes, these factors all coincide at the same time, and then one has to be very
I am healthy both physically and mentally to confront them.

4.3 CONSEQUENCES OF STRESS.

An unresolved stressful situation can lead to a vicious cycle. A
Problems cause us stress. If this continues, our difficulties increase or it becomes harder for us.

I work to solve them. The result is an increase in stress and everything happens again.
process.
When this situation lasts, health problems arise or it impacts others.
areas of a person's life. For example, the stress that began with a problem
economic issues can provoke family or work conflicts.
Some of the consequences of stress are:
Drink more alcohol, tranquilizers
Anxiety.
or other drugs.
Fatigue, exhaustion or loss
Smoke more.
of energy.
Decrease in self-esteem.
Depression.
Problems in your relationships with
Headaches.
the others or at work
High blood pressure.
Problems in different areas of the
Insomnia.
life.
Hair loss.
Difficulty making decisions.
Tension in the neck.
Changes in lifestyle, without
To gain or lose weight.
apparent reason.
Mood swings.
Propensity to have accidents.
4.4 ELIMINATION OF THE FACTORS THAT GENERATE STRESS.

We often consider how to rest and recover after a day.

stressful, but the most convenient thing in these cases is to tackle the problem of
root and avoid falling into a situation of stress.

If we are careful in planning our life and eliminate certain

we can eliminate a large part of the causes that cause us stress
our day to day.

A stress-free life is almost impossible. This is nothing more than a response to the
challenges of life and a life without challenges is very boring.. However, I believe that the

Most of the tension in our lives is unnecessary, and can be eliminated.

through the adoption of some simple habits. Although these cannot be
achieving it overnight, but I believe the effort is worth it.

Stress is a difficult natural response to avoid, however, there are several

keys that we can implement on our side to combat it, which they
we will list below:

Before going to work

Make good use of your time: Although you may not believe it, getting up late and going against

the clock to arrive on time at the office can be a major cause of

stress.
Review your tasks for the day. Do a quick analysis of your responsibilities.
daily, making sure to bring everything necessary to cover them, from
that way you won't have to go back for anything you might have forgotten,
causing greater tension throughout the day.

At work

Plan your tasks. It is important that you prioritize your

responsibilities. We know you have many things to do, without
embargo, if you do not adequately organize your attention to the priorities,
Everything can go wrong.
 Leave some time to think. When you feel overwhelmed by the numerous
tasks to deliver, there are many times that we carry them out without giving
the precise attention to each of them, presenting errors in the
same. This situation reduces efficiency and productivity in ALL
cases.
Take a break. There are several companies that have rooms or
kitchens where you can meet up with some colleagues to relax
even if it's 5 minutes.
This activity is highly recommended as working hours without
stopping will not only decrease your ability to concentrate, but your
retention capacity will be diminished.
A simple stretching exercise, getting up and walking around the office
it can dramatically reduce your mental fatigue and stress levels.
Organize your workspace. Unconsciously, our place and environment
work has a great influence on our mental stability.
for example, you have to submit a project in less than 10 minutes, and
even though you had it ready a week in advance, you couldn't manage
find it among the stack of papers you have on your desk by the
the disorder you have among your files.
Avoid distractions. You know today is your deadline to submit that.
task that you have worked so hard on, however, you receive 10 calls at
day, of which just under half are usually personal, which
it causes you to be running at the last moment to be able to finish it. Avoid
attend to personal matters as much as possible and dedicate work time to
work topics.

Outside of work

Disconnect from work. We know that for many of you, the

disconnecting completely from work can be a big challenge, even
on vacation. Well, we have addressed the topic of whether you are a workaholic.
 Oh no. However, it is one of the main points that can lead to
stress to its peak.

4.5 EFFECTIVE STRESS MANAGEMENT.

Stress management involves controlling and reducing the tension that occurs in
stressful situations, making emotional and physical changes.

Stress management begins with identifying the sources of stress in your

life. This is not as easy as it seems. Your true sources of stress do not
they are always obvious and it's very easy to overlook their own thoughts,
stressful feelings and behaviors.

4.5.1 TECHNIQUES FOR STRESS REDUCTION.

Aromatherapy
It is a very ancient Eastern technique, whoseeffectis relaxing. It consists of
into useherb oils and other aromatic plants to be applied in the
body, achieve relaxation or thereliefof a pain or disorder. These solutions are
canto applyabout the skin with a relaxing massage,inhalein the form of steam or
from the smoke generated by scented candles, to be added in the form of bubbles or

oils in bath water or used in compresses that are applied to

certain places of the body.
Aromatherapy is part of many relaxing massage treatments.
and reductive techniques that are currently offered in spa services. This technique,
it goes welleffectivenessen dos mecanismos básicos: el sentido del smelly
thecapacityskin absorbent. Therapists claim that inhalation of
certain fragrances make thebrainrelease chemical products that
they fight thestressand the [Link] believe that some oils exert

aeffectmedicinal after being absorbed by the skin. Scientifically and as a rule

In general, traditional doctors dismissanytherapeutic benefit that
do not be theeffectof theplaceboand relaxation.
 Hypnotherapy (About hypnosis and psychotherapy)
"Hypnotism" and 'hypnosis' are terms applied to a unique and complex form of
unusual but normal behavior that may probably be induced in all
normal person under appropriate conditions and also in people who suffer
different types of abnormalities. It is mainly a psychological state.
special, with certain psychological attributes that make it similar to a dream
physiological but only superficially, and characterized by a functioning of
individual at a level of awareness called, for convenience in the
conceptualization, unconscious or subconscious awareness. When the subject
is hypnotized, or in a hypnotic trance, can think, act, and conduct themselves so
adequately, and often better, than how it can be done in the state
common psychological awake, this being possible by the intensity of one's attention
to the task and for being free from distractions. It is not, as is commonly believed,
without power of decision or under the will of the hypnotist. The relationship between the hypnotist

and the subject is more about interpersonal cooperation, based on considerations

mutually acceptable reasonable.

The breathing
Acontroladequate of our breathing is one of the strategies most
simple to makefrontto the situations ofstressyto drivethe increases in
the physiological activation caused by these.
Somehabitsbreathing correctors are very important because they provide
to theorganismthe sufficient oxygen toourbrain. The rhythmactualof life
it favors incomplete breathing that does not use the totalcapacityof the
lungs. Theobjectiveof the breathing techniques isfacilitatethecontrolvolunteer
from breathing and automate it so that it can be maintained in situations of
stress.

Hug therapy
It seemsincredibleeverything that can heal, compensate,improveand prevent a simple
and loving hug. It has been proven that thecontactphysical, much further beyond the
sexual content, has healing powers and expandsourwell-beingemotional.
When we touch and hug each other withspiritsupportive and cheerful, we carry
life to our senses and reaffirm thetrustin our own
feelings. It is also a way to express what we feel beyond the
words. It is thelanguageuniversalof the hugs.
We must not onlyto usethe languagealsowe mustto usethewisdomintuitive
without words and listening with the heart. This way we will perceive the deeper meaning

deep of themysteryto what we call love.

The hugs,besidesto make usfeelwell, they are used to relieve pain,
thedepressionand anxiety. They cause positive physiological changes in those who
touch and in whom it is touched. Increase thewillto live to the sick. It is from
it is well known thatfourEight hugs a day are necessary to survive.
to stay and twelve forto growas people.

Humor
Good humor generates moreproductivityand reduces stress. Humor is a
a motivating force par excellence, thatbesidesto be avalveto escape for
the tension, conducive to thecreativityand a desire to work. Specialists agree.
in which thesenseit's about having a sense of humorattitudepositive towards life, "to see

from aperspectivethat helps tofindmore creative solutions.

Humor must beconsideredas an adjunct to well-being, of the
improvement of the organization and of the person. Humor entails thesolutionof
conflictsresistancea the excessive load ofstressy establish
acommunitymore fluid, excellentmedicinethat reduces tension,anxietyy
depression.

The massage
When our muscles are tense or have been subjected to
too much effort accumulates waste substances that cause pain, stiffness, and
including muscle spasms. Toto increasethecirculationto and from the
musclesmassageaccelerates the elimination of these toxic and harmful substances.
At the same time, themassagemake it arrivebloodand oxygenfreshto the tissues with it
that speeds up the recovery process from injuries and numerous
diseases.
But this is just the beginning. Ato leaveof the lastquinceyears have
accumulated a lotamountevidence that demonstrates that themassagepossesses
an impressive list of benefits for healthourbodyhow
from our mind. Thisevenin areas that many did not even suspect.
The health ofourorganismit depends on the health of our cells. The
cells, in turn, depend on an abundant flow ofbloodand lymph.
Themassageimprove itcirculationof thebloodand the flow of lymph. This helps
ato carrynutrients to the cells and toremoveimpurities and toxic substances.
Themassagealsoincrease thecapacityfrom the blood fortransportoxygen.
In fact, it is known that themassagehelp increase red and white blood cells
the blood.

Music Therapy
Themusicinfluences the respiratory rate, blood pressure, contractions
stomach and hormonal levels. Heart rhythms speed up or
they return slower in such a way that they synchronize with the rhythms
[Link] is known that themusiccanchangethe electric rhythms
ofourbrain.
If one closes their eyes for aminuteand listen to the world inaroundlisten
speakers, hammers, raindrops, children laughing, aorchestrasymphonic, etc.
Thetherapymusical argues that what one listens to canaffectpositive health
or negatively. Thesoundhe can be a great healer.
Music therapists use thesoundforto helpwith a widevarietyof
medical problems, ranging from thediseaseof Alzheimereven the pain of
molars. Doctors in medicine knowaboutof the power of sound. The
researchers have produced evidence of theabilityof themusicto reduce
the pain,improvethememoryyreducestress.

SOURCES CONSULTED

Stress. (2014). Internet. Online. Page consulted on November 31, 2014.

Available at: [Link]
self-help/manage-stress-772
Stress management. (2013). Internet. Online. Page consulted on the 31st of
November 2014. Available at:
[Link]
[Link]

Unidad 4. Estrés.(2013). Internet. En línea. Página consultada el 31 de noviembre

from 2014. Available at: [Link]