STRESS MANAGEMENT TECHNIQUES

INTRODUCTION
1. Stress has been called a "disease of civilization". The rapid pace of our lives, over crowded
living conditions too many demands on our time, interferences with our personal ambition, and
frustrating job conditions all contribute to the modern stress equation : but would we be better off
without stress? What would be life without challenges - no difficulties to surmount, no new fields to
conquer, no reason to sharpen our wits, no reason to improve our abilities etc! Stress is an
unavoidable part of living; because every organism faces challenges from its environment and from
its own needs. These challenges are problems which must be solved if one is to survive and thrive.
2. Stress is the pattern of specific and nonspecific responses an organism makes to stimulate
events that disturb it equilibrium and tax/exceed its ability to cope. The stimulus events include a
large variety of external and internal conditions that collectively are called stressors. A stressor is a
stimulus event that places a demand on an organism for some kind of adaptive response. It has
been observed that some people experience one stressful event after another and do not break down
while others are seriously upset to low level stress. The stress response is composed of diverse
combination of reactions on several levels, including physiological, behavioral, emotional and
cognitive changes.
3. The level of stress under which one operates is important. If one is not under enough stress
then performance suffers because one is bored and unmotivated. If one is under too much stress
then ones results suffer as stress related problems interfere with performance. There is therefore a
linkage between stress and performance.
4. The diagram below shows the relationship between stress and the quality of performance
when one is in a situation that imposes short term stress.
When stress is low, one may find that ones performance is low because one becomes bored, lacks
concentration and motivation. Where stress is too high, ones performance can suffer from all the
symptoms of excessive short term stress. In the middle, at moderate level of stress, is the zone of
best performance. If one can keep one self within this zone, then one will be sufficiently aroused to
perform well while at the same time not being over stressed and unhappy.
5. The problems of long term sustained stress are more associated with fatigue, morale and
health than with short term adrenaline management. The graph below shows the way in which
performance can suffer when one is under excessive stress.
 Relationship between Long Term Stress and Performance

The graph shows stages that one may go through in response to sustained level of excessive stress.
(a) During the Ist phase one will face challenges with plenty of energy. Ones responses
will probably be positive and effective.
(b) After a period of time begin to feel seriously tired one may feel anxious, frustrated
and upset. Quality of the work may begin to suffer.
( c) As high stress continues one may begin to feel a sense of failure and may be ill more
frequently. One may feel exploited by the organisation/institution. At this stage one may
distance oneself from the employer.
(d) If high levels of stress continue without relief one may ultimately experience
depression, burn out, nervous break down or some other form of stress related illness.
6. The strategies that one should use to counter stress depends upon cause of the stress ie
sources of stress and situation in which stress occurs.
AIM
7. The aim of this paper is to explain the following :-
(a) What causes stress ie sources of stress.
(b) Stress Management Techniques.
SCOPE
8. The topic will be covered under following heads :-
(a) Sources of Stress.
(b) Management Techniques.
 SOURCES OF STRESS
Sources
9. There are several major sources of stress :-
(a) Survival Stress.
(b) Internally generated stress, anxiety and pressures.
(c) Environmental Stress and Nutritional Stress.
(d) Life Style and Job Stress.
(e) Fatigue and Over work.
Survival Stress.
10. When one is in physically or emotionally threatening situation, the body adapts itself to help
one react more effectively to meet the threat. This is controlled mainly by release of adrenaline.
The changes are quite powerful and useful in fight or flight situation. Adrenaline mobilizes sugar
giving body access to more strength, energy and stamina. This helps to fight harder or run faster. It
reduces blood supply to skin and short term inessential organs. This ensures that energy is not
wasted. One may experience these changes where speed and physical strength are important this
adrenaline stress (fear) will be helpful and beneficial - fear can help one to perform better or
survive. However, where calm thought or precise motor skills are important, it is best to control
and ideally eliminate these adrenaline responses. Prolonged exposure to adrenaline can damage
health.
Internally Generated Stress, Anxiety and Pressure.
11. Internally generated stress is stress that we cause for ourselves. This can come from anxious
worrying about events beyond our control, from a tense, hurried approach to life or from
relationship problems caused by our own behaviour.
12. Other aspects of personality can also cause stress, examples are perfectionism, where
extremely or impossibly high standards can cause stress. Excessive self effacement, where constant
attention to the needs of others can lead jto dissatisfaction. A major cause of internally generated
stress in many people is anxiety and pressure. Each of us faces a somewhat unique pattern of
pressures, but in a general way we all face the pressure of competing with others, meeting
educational and occupational demands.
13. Competition (Achievement). We live in a highly competitive society in which we
compete for grades, athletic honors, leadership, jobs, social status and every thing else we value. In
this competitive environment we are encouraged to surpass others, to excel to get to the top. As a
consequence, we often drive ourselves mercilessly toward high levels of achievement, and in the
process subject ourselves to sustained and severe pressure. At times, they are bound to lead to
much disappointment, frustration, feelings of inferiority and failure etc.
14. Education, Occupational Demands. Many pressures stem from demands made on us in
connection with our education, career. The long hours of study, the tension of examinations and the
sustained concentration of effort over many years result in considerable stress for most students.
Competition for grades advanced training may becomes highly stressful. Stress of educational
competition is increasing in modern days.
15. Occupational demands are highly stressful, especially when the individual is ambitious,
feels pressure from family to get to the top. If the individual in not really interested in or well
suited to his work, occupational demands are likely to be highly stressful regardless of the actual
demands of the work situation.
Environmental and Nutritional Stress
16. Our environment may be significant source of stress. This can come from :
(a) Crowding.
(b) Insufficient working and living space.
(c) Noise.
(d) Dirty and untidy condition.
(e) Pollution etc.
17. Food also many cause and contribute to stresses. Some examples of stresses we may not
know are :-
(a) Caffeine raises level of stress hormones, makes it more difficult sleep and makes one
irritable.
(b) Too much sugar gives short term energy but high sugar releases too much insulin.
This causes an energy dip shortly.
(c) Too much salt raises ones B.P. and puts body under chemical stress.
(d) One may also experience stress if one eats unbalanced or unhealthy diet. This
causes physical stress on internal organs.
Life Style and Job Stress
18. Many of the stresses one experience many come from ones job or life style. These may
include :-
(a) Too much or too little work.
(b) Time pressures and dead line.
(c) Responsibility for people, budgets.
(d) Frustration and boredom with current role.
(e) Lack of clear plans and goals.
(f) Disruptions to plans.
(g) Frustration at having to overcome unnecessary obstacles.
(h) Financial or relationship problems
(i) Ill health etc.
Fatigue and Over Work
19. Stress builds up over a long period of time. This can occur when one tries to achieve too
much in too little time or where one is not using effective time management strategies.
STRESS MANAGEMENT TECHNIQUES
20. In choosing methods to combat stress, it is worth knowing where the stress comes from. Let
us now look at good stress management techniques available.
21. Some stress management techniques are as follows :-
(a) Stress Diary - Finding ones optimum stress level.
(b) Psyching up - Raising stress level to improve performance.
(c) Anticipating stress- Managing stress by preparing for it.
(d) Imagery - Mental adjustment of stress level.
(e) Thought Awareness, Rational Thinking and Positive Thinking and controlling
internal generated stress.
(f) Self hypnosis and Autosuggestion an Powerful relaxation tools.
(g) Meditation - relaxation by focusing attention.
(h) Taking exercise - improving health and reducing fatigue
(j) PMR and Deep breathing controlling adrenaline.
(k) Time management - controlling stress by increasing eficiency.
(l) Improving Attitudes- reducing social problems.
(m) Health Nutrition.
(n) Eliminating Stress from Environment
22. Stress Diary - Finding Optimum Stress Level. Keeping a stress diary is an effective
way of finding out what causes stress, the level of stress one prefers and ones effectiveness under
pressure. In this diary one notes down his stress level and how he feels throughout the day.
(a) At Regular Interval Recording Routine Stresses.
(i) The time.
(ii) The amount of stress felt on a scale of 1 to 10.
(iii) How happy one feels on a scale of 1 to 10.
(iv) How efficiently one is working.
(b) When Stressful Event Occurs - it invades noting of :-
(i) What the event was.
(ii) When and where did it occur.
(iii) What important factor made the event stressful.
(iv) How stressful was the event.
(v) How stress was tackled - tackle the cause or the symptom.
(vi) Dealing with stress correctly or not.
(c) Analyzing Diary. Noting down the outcomes of the jobs one was doing when
under stress. This gives two add information.
(i) One should be able to understand the level of stress that one is happiest with
and level of stress at which one work effectively.
(ii) One will also know what the main sources of unpleasant stress in ones life.
One should understand what circumstances make stresses particularly unpleasant and
can see whether the strategies are effective or not.
23. Keeping a Stress Diary helps one to learn how to handle stress. It helps one to--
(a) Find out the stress levels one prefers.
(b) To know how effectively one operates under pressure
(c) Understand the things that cause stress.
(d) To see how effective stress control strategies are.
Psyching up - Raising Stress Levels to Improve Performance
24. When one is not feeling motivated towards a task, either because one is bored by it,
or because one is tired then one need to "Psych up oneself up".
25. One can use following techniques :-
(a) Focus on the importance of urgency of the task.
(b) Set yourself a challenge.
(c) Break job down into small parts, do each part between more enjoyable work,
and take satisfaction from the successful completion of each element
 (d) Use suggestion eg `I can feel energy flow into me'.
26. Psyching up is useful way of improving ones performance. This technique is to move into
the area of best performance when one is under - stressed.

Anticipating Stress - Managing Stress by Preparing for it.

27. By anticipating stress one can prepare for it which are as follows :-
(a) Rehearsal. By practicing for a stressful event such as an Interview or a Speech
several times in advance one can polish performances and build confidence.
(b) Planning. By analysing likely causes of stress, one will be able to plan his
responses to the likely form of stress. It is of little use just worrying in an undisciplined
way. This will be counter productive. Formal planning of responses to stress is a technique
used by athletes to ensure that they respond effectively to the stresses of competition.
(c) Avoidance. When a situation is likely to be unpleasant and will not yield any
benefit to any one, perhaps it can be avoided. However be certain that one is not running
away from the problem.
(d) Reduce the Importance of an Event. When an event is important to you this
can make it very stressful. This is true when many people are watching, or where there is
the prospect of a large financial reward, of promotion, or of personal advancement. If stress
is a problem under these circumstances then think carefully about the event - take every
opportunity to reduce its importance in your eyes.
(e) Reduce Uncertainty. Uncertainty can cause high level of stress. Causes can
be as under :-
(i) Not having any clear idea of what future holds.
(ii) Not having any career developments plans.
(iii) Not knowing what one wants from future.
(iv) Not knowing what friends/colleagues/boss thinks of ones abilities.
(v) Receives vague instructions.
28. In these cases, lack of information or the actions of other people are negatively effecting
ones ability to perform. The most effective way of countering this is to ask for the information you
need. Where instructions are inconsistent or conflicting ask for clarification in a positive way.
29. Imagery - Mental Adjustment of Stress Levels. Imagery is a potent method of stress
reduction, especially when combined with physical relaxation methods such as deep breathing.
30. One is aware of how particular environment can be very relaxing, while others can be
intensely stressful. The principle behind the use of imagery in stress reduction is that one can use
ones imagination to recreate a place or scene that is very relaxing. The more intensely one imagines
the place or the situation, the stronger and more realistic the experience will be.
31. Imagery in Stress Reduction. One common use of imagery in relaxation is to
imagine a scene, place or event that one remembers as safe, peaceful restful and happy. One can
bring all senses into the image, with sounds of running water, warmth of the sun etc. Use the
imagined place as a retreat from stress and pressure.
32. Thus with imagery one substitutes actual experience with scenes from ones own
imagination. Body reacts to these imagined scenes almost as if they were real.
33. To relax with imagery, imagine a warm comfortable, pleasant place and enjoy it in ones
imagination.
34. Thought Awareness, Rational Thinking and Positive Thinking. Controlling internally-
generated stress. These three methods are useful in combating negative thinking. Negative
thinking causes stress because it damages our confidence, harms performance and paralyses mental
skills.
Thought Awareness.
35. Thought awareness is the process by which one observes ones thoughts and become aware
of what is going through ones mind. It is best not to suppress any thoughts but to let them run their
course while one observes them. Watch for negative thoughts while one observes `stream of
consciousness' normally these appear and disappear being barely noticed. Examples of common
negative thoughts are :
(a) Self Criticism
(b) Feeling of Inadequacy
(c) Dwelling on Consequences of Poor Performance.
(d) Occupied with the Symptoms of Stress.
(e) Worries about now You appear to Other People.
36. Thought awareness is the first step in the process of eliminating negative thoughts-which
one would otherwise not be aware of. This will eliminate under confidence and stress.
Positive Thinking
37. This is useful to counter negative thoughts with positive affirmations to build confidence
and change negative behaviour patterns into positive ones. One can base affirmations on clear
rational assessments of fact, and use them to undo damage that negative thinking may have done to
ones self confidence.
38. Examples of affirmations are
(a) I can do this.
(b) I can achieve my goal.
 (c) I can completely in control of may life.
(d) I learn from my mistakes.
39. Positive thinking helps one not only to counter negative thinking but it also helps one to
build confidence when applied sensibly, ie positive thinking to be used with common sense. Firstly
decide rationally what goals you can realistically attain with hard work and then positive thinking to
reinforce these.
Rational Thinking
40. With rational thinking one looks at the basis of these negative thoughts and challenges them
rationally. Where thoughts are obviously wrong, one can eliminate them. When the thoughts
may be fair, one can work on the problem to neutralise stress.
Self Hypnosis and Auto Suggestion- A powerful Relaxation Technique
41. Hypnosis is merely a state of mind in which
(a) One is very relaxed,
(b) One is paying attention to the suggestions one wants to implant
(c) You accept suggestions at face value.
42. Self hypnosis is used to directly program ones unconscious with affirmations and
suggestions. This is an effective method of reducing stress and inducing relaxation. For self
hypnosis it is best to find a place where one can be undisturbed. Lie or sit, eliminate any distraction
and relax. Close eyes and try to use imagery of waves of relaxation. Let the waves run in time with
your breathing, first washing down one ones head, then ones neck, then torso, then arms and
finally ones legs. Feel the muscles in the body relaxing.
43. The next step is to use suggestion to deepen the state. Say to yourself `I am relaxed and
comfortable, with every breath I get more relaxed.'
44. It is useful to use suggestion when under hypnosis. This helps directly to program mind
with confidence building affirmations. Effective use of suggestion also reinforces goals by etching
them into the mind, motivates and energizes one when one is feeling sluggish.
Meditation
45. The idea of meditation is to focus one's thoughts on relaxing for a sustained period of time.
This rests one's mind by diverting it from thinking about the problems that have caused stress. It
gives the body time to relax and clear away toxins that may build up through stress or mental
activity. Meditation technique is to quieten one thoughts by focusing completely on just one
aspect. Meditation is an active process that seeks to exclude outside thoughts by concentrating all
mental faculties on the subject of meditation. It helps best if body is relaxed. This period can be
sustained for 20 - 30 min either sitting on a chair or lying down.
46. One can use number of different focuses of concentration such as - breathing, focusing on
object, focusing on a sound and Imagery. In all cases, it is important to keep attention focused.
These are further explained in the succeeding paras.
(a) Breathing. A useful method may be to focus ones attention on one's breathing.
Concentrate on the breathing in and out. One can accompany this by counting ones
breathing using numbers o to 9. One can then can be visualizing images of the numbers
changing with each breath.
(b) Focusing on an Object. Here one focuses attention on examination of an
object. Look at it in immense detail for the entire meditation Examine the shape, color
differences, texture, temperature and movement of the object.
(c) Focus on a Sound. Some people like to focus on sounds.
(d) Imagery. Here one can create mental image of a pleasant and relaxing place in
yor mind.
47. Involve all your senses in the imagery, see the place, hear the sounds, smell the
aromas and feel the temperature. If external thoughts or distractions wander in, let them drift
out. As you practice meditation, your attention will improve.
Taking Exercise And Improving Health and Reducing Tiredness.
48. Taking frequent effective exercise is probably one of the best physical stress
reduction techniques. Exercise not only improves health but also relaxes tense muscles and
help one to sleep better. Exercise has number of positive benefits.
(a) It improves blood flow brings additional oxygen and sugar that is needed
when one is thinking.
(b) When one thinks hard, toxic waste is produced in the brain. This causes
foggy thinking. These toxins can damage brain in the long term. By exercise one
moves out toxic products faster from the system.
PMR and Deep Breathing
49. PMR is Progressive muscular relaxation (PMR). Idea behind PMR is one tenses up
group of muscles so that they are as tightly contracted as possible. Hold them in a state of
extreme tension for few seconds, then relax the muscle to their previous state. Finally relax
them again as much as you can. This controls muscular tension and adrenalin.
Breathing Control
50. Deep breathing is an effective method of relaxation. It works well in conjunction
with other relaxation techniques such as PMR, relaxation imagery and meditation to reduce
stress.
Time Management - Reducing Stress by Improving Effectiveness and Efficiency
51. Time management is a set of related practical skills that help one to use time in the
most effective and productive way. Time management helps one to reduce work stress by
being more in control of ones time and by being more productive. This ensures one to have
more time to relax outside work. There are a range of skills that help time management.
(a) Focus on priority, so that one knows which task one must do and which ones
can be dropped.
(b) Plan work so that they are done properly, with adequate resources.
(c) Use the time one has more effectively.
(d) Create more time.
(e) Avoid distraction
(f) Increase productivity.
52. Time management is an essential set of skills that help one to take control of ones
life.
Improving Attitudes : Reducing Stress you Cause Yourself
53. Attitude is fundamental to long term stress management. Where attitude is negative
or hostile, one creates problem out of opportunities and cause stress by alienating and
initiating other people. Where you have a positive attitude, one can draw positive elements
out of each situation. People will be more helpful and co-operative and pleasure to work.
The attitudes that help to maintain perspective, stay in control and get the best out of other
people.
Keeping Things in Perspective
54. When one is under stress, it is easy to loose perspective. Problems that are relatively
minor can take on an apparent size that makes them seem difficult. Naturally this feeds your
feeling of being stressed, which makes problem worse. If one takes a positive attitude to
life, trying to find a good side to every situation, then one will find one self much less prone
to stress. One worries less, sleeps better and enjoys more. One important part of this is to
view mistakes as learning experience. When one encounters what seems to be a huge
overwhelming problem, ask :-
(a) Is this really a problem at all ?
(b) Is this a problem that anyone else has or has had?
(c) Can you break it down into number of smaller, more manageable problem?
(d) Can you prioritize them?
(e) Does it really matter anyway?
55. Being in Control. When one is in control of ones life, one can control the level
of stress. When one is out of control and unable to schedule events, then stress builds up on
itself. An effective method of controlling life is to use personal goal setting and anticipating
problems in advance. This helps to work out how to prevent or avoid problem or anticipate
and exploit the positive elements of a situation. Self improvement is part of this process of
planning and goal setting.
56. Change. Another important attitude is to learn to welcome change other wise
one exposes oneself to intense stress. People who welcome change will be able to exploit
new openings. Success then will depend on adaptation.
57. Slowing Down out of Work. A good way of reducing long term stress is to
take up sport or hobby in your own time as there is no pressure for performance. This is an
excellent way of relaxing.
58. Health Nutrition. Reducing chemical and medical stress. Some the stress we
experience may be caused by the chemicals we consume. One can eliminate a great deal of
this stress by reducing the amount of coffee, drinks and eating a well balanced diet.
Eliminating Stress from your Environment
59. If working environments are badly organized, then they can be a major source of
stress. One can reduce stress by improving the quality of ones environment such as :-
(a) Improving Air Quality.
(b) Improving Lighting
(c) Introducing Plants.
(d) Maintaining Tidy Environment.
(e) Reducing Noise Pollution.
CONCLUSION
60. An individuals successes are achieved by analyzing points of pressure in ones life
and planning to neutralize them by managing stress. If outside factors such as important
events or relationship difficulties are causing stress, then a positive thinking and imagery
based technique may be effective. Where stress and fatigue are long term, life style changes
may be appropriate. If feeling of stress comes from adrenaline in the body, it may be
prudent to relax the body.
61. The above mentioned ideas are presented as a guidelines to encourage a more active
role in taking charge of own life and in creating a more positive psychological environment
for oneself and others.
References
 1. Coleman J (1964) Abnormal Psychology and modern life. DB Taraporevale and
Sons Pvt Ltd. 3rd edition.
2. Paul M Lhrer. Robert woolfork (1993) Principles and practice of stress Management
2nd edition. Guilford press.
Zimbardo Philip G (19985) Psychology and life (123th edition ) Harper collings Publisher.
4. Internet.
5. Self Notes.