Report on Stress Management

BBA-II(A)
Communication skills-MGT 404
Submitted to: Mam Sidra Ghazali
Submitted by:
Awais Mehmood
Muhammad Waleed Kiyani
Qandeel Fatima
 Contents

o Introduction .
o A major mental health problem.
o Stressors.
1)External . 2) Internal.
o Work related stress.
o Symptoms of work related stress.
o Types of stress.
1)Acute . 2) Episodic . 3) Chronic.
o Main causes of stress.
o Effects of uncontrolled stress.
o Stress management.
o Coping with stress at work.
o Steps to manage stress at work.
o Benefits of preventing stress.
o Conclusion.
 Introduction
Definition of stress:
“A stress can be defined as a situation that
occurs when we are unable to cope with mental,
physical and emotional pressure.”
We all know what it’s like when we feel stressed, but it is
difficult to exactly describe what the stress is.
It mainly predicts:
 The situation or events that put pressure on us such
as the time when we have so many stuff to think
about.
 Our reaction to being placed under the pressure
such as the time when we have so many things to
handle .
“ It is overwhelming. Sometimes you
cannot see beyond the thick fog of
stress.”
Every individual has a different perception regarding the
stress. Some feel that it occurs due to the results of
problems. Other people think that it is mainly the cause
of problems. There is a possibility that we cope with the
stress through:
 Managing external pressure.
 Developing your emotional resilience.

A major mental health problem

It is a normal part of life that we feel under the pressure
because of certain issues which occur in our daily life
activities. Sometimes stress induces a person to take
actions against certain activities.
Stress is not related to any psychiatric disease. But it is
closely related to our mental health problems in two
ways.
 Stress can make existing problems worse. For
example, if you often strive to tackle with the stress
you may get involved in anxiety and depression.
 Mental health problems can also be the major
source of stress. Sometimes when we are not in the
position to understand anything, we feel stressed
and disturbed.
 Stressors
Definition of stressor:
“ Stressor can be defined as the condition
that causes the stress. It can be a person,
place or a situation that is causing you
stress.”
Types of stressor:
There are two main types of stressors:
1. External stressors:
External stressors include:
 Physical environment such as: noise, bright lights,
heat, confined spaces.
 Social interaction such as: rudeness, bossiness,
aggressive behaviour, bullying.
 Organizational such as: laws, rules and
regulations.
 Major life events such as: birth, death, lost job,
promotion.
 Daily routine tasks such as:mechanical
breakdowns.
2. Internal stressors:
They include:
 Lifestyle choices such as: lack of sleep, overloaded
schedule.
 Negative-self talk such as: self criticism,over analysis.
 Mind traps such as: taking things personally, rigid
thinking, exaggeration.
 Personality traits such as: workaholics,
perfectionists.

Work related stress

Work related stress is an ever increasing problem that
has an adverse effect on the health and productivity of
employees of any organization. Work related stress
occurs when the workload exceeds the capacity of
employees to cope.
Work related stress can be caused by various events.
For example, a person feel stressful if the demand of
the job exceeds his capacity to handle the pressure.
Conflict with the co-workers and heads can also be
result of stress.
Other sources of stress could be the job insecurity, a
constant change in the process and management in
organization.
 Symptoms of work related stress

1. Depression:
Because of high burden of work and major
changes in the management, depression may occur
and leads to stressful environment.
2. Anxiety:
Many conditions such as discouragement and
inability to handle the work cause anxiety which leads
to the stress.
3. Discouragement:
When employees don’t get encouragement at
work, they feel inferior and this may lead to the stress.
4. Feelings of being unable to cope:
If there is a lot of burden of work, any
individual may feel stressful because of not being able
to cope with the situation.
5. A reduced ability to concentrate:
Sometimes there are the conditions when
employees cannot concentrate on their work properly.
They feel depressed and stressed.
6. Aggression:
Any aggressive behaviour may cause major
disasters at work places. Aggressiveness also leads to
the stressful conditions.
7. A drop in work performance:
When we cannot do very well in managing
and coordinating the work, we feel under lots of
pressure.
8. Lower tolerance of frustration and impatience:
Because of different visions and ideas,
conflicts may arise among employees at work place. If
any individual is unable to tolerate the situation then
he/she may feel stressed.
9. Problems with interpersonal relationships:
Interpersonal relationships count the most in the
success of an organization. Problems in any
relationships may lead to chaos and confusion.
10. Disinterest :
If someone is not interested in his/her work then
stress would be the common factor.
 Types of stress

Following are the three main types of stress:

1. Acute stress:
Acute stress is classified as short term stress. Acute
stress occurs when our minds exposed to new
situation. It is the feeling that occurs when we
approach to a certain deadline. Usually , our body
recovers from acute stress very soon.
2. Episodic stress:
When acute stress happens on frequent basis, it is
classified as episodic stress. It is because of repetitive
work, and frequent stressful situations. In this type of
stress, we don’t get time to relax or feel calm. In this
type of stress , we feel that we are moving from one
disaster to another.
3. Chronic stress:
This is also called as a long-term stress. Chronic
stress occurs because of stressors that occur for a long
period of time. A constant negotiation among team
members may lead to chronic stress. It is difficult to
 change the situation that occurs because of chronic
stress.

Main causes of stress

Following are the main causes of stress at work:
1.Long working hours:
If a person for relatively long hours, then
stress would definitely be the outcome.
2.Heavy workload:
Excessive amount of work may cause anxiety,
depression and stress.
3.Changes within an organization:
When certain kind of changes occur within an
organization then it becomes difficult for the
employees to adapt according to new environment.
4. Tight deadlines:
When it is difficult to complete the assigned task
at a given time, then a person becomes stressful.
5. Changes to duties:
When assigned task get changed, then employees
face a lot of disturbance to manage accordingly.
 6. Job insecurity:
When proper security is not provided to the jobs,
then employees feel anxiety and stress.
7. Low salaries:
Less income is the major cause of stressful
conditions of employees .
8. Boring work:
When employees try to manage the work which is
not according to their interest , then they may feel
stressed.
9. Insufficient skills for the job:
Proper skills are required to maintain the
productivity level. And if any individual is not that
much able to maintain the work, then it may leads to
the disturbance.
10. Over-supervision:
When a person is too much controlled by the
higher authorities, then tension would be the result.
11. Inadequate working environment:
Suitable conditions, proper maintenance and good
environment is needed to handle the work.
 12. Lack of proper resources:
Availability of resources is also an important
factor related to the proper success at workplace.
13. Few promotional opportunities:
When workers don’t get proper promotion, then
they get involved in tension .
14. Discrimination :
When higher authorities make difference among
the employees, then the working conditions may be
affected seriously.
15. Poor relationship among the colleagues or
bosses:
Because of poor relationship between the
workers and heads of organization then the mental
conditions also get affected.

Effects of uncontrolled stress

Stress has an adverse effect on the life of any individual
even when it is considered to be over.
Stress affects in the following ways:
 Headache.
 Sleep disturbance.
 Short temper.
 Difficulty in concentrating.
 Depression.
 Heart disease.

Stress management
 Stress management includes all the methods and
techniques which are adopted to manage the stress.
Usually chronic stress is needed to be controlled to
improve the everyday functioning.
 The main purpose of stress management is to
develop the conditions which prevent the success to
achieve the organizational goal.
 There are so many situations in everyday life’s
functioning which should be managed to reduce the
stress level.
 Stress management provides the number of ways to
manage overall well being.
 Coping with stress at work
Each and every person who is associated with work has
felt at some point in life that stress is the biggest barrier
towards the achievement of organizational goal. Any job
contains stressful elements.
When stress level rises to a higher point, then it affects
both physical and mental health.

Steps to manage stress at work

Following steps are adopted to manage stress at work:
1.Track your stressors:
It is necessary to recognize that what conditions
may cause the stress at work.
2. Develop healthy responses:
Instead of responding the stress in a negative
way, we need to respond to the stressful conditions
by making good choices.
3. Establish boundaries:
It is essential to maintain healthy boundaries in
work life. Proper rules should be setup .
4.Take time to recharge:
Always give yourself some time to recharge and
then start the work again. Because if we work
continuously all the time then it may cause stress
and tension.
5.Learn how to relax:
We need to adopt some healthy rules to reduce
the stress level such as; meditation , deep-breathing
and exercises.
6.Talk to your supervisors:
The supervisor plays an important role to
provide the proper working environment. So in case
of any disturbance , we should talk to our
supervisors.
7.Get some support:
Accepting help from friends and family can
improve the ability to manage. A good talk to
another person always give some idea and support.
8.Build new satisfying friendships:
A good relationship with others impact the
working experience and behaviour.
9.Turn to co-workers for support:
If we have a solid support system at work then we
can handle all the situations through others’ help.
10.Make time for regular exercises:
We should adopt the activities which increases
our energy level. When stress is increasing suddenly,
then moving towards a healthy exercise can decrease
the stress level.
11.Make smart stress busting food choices:
Adopting healthy eating habits also affect the
working routine.
12.Be willing to compromise:
There are so many situations that occurs when
all the employees have different approaches. Then by
compromising, we can maintain a healthy routine.
13. Create a balanced schedule:
 We need to create a balance between work and
job.
14. Resist perfectionism:
It is a natural phenomenon that all the worker is not
perfect. We should take into consideration that perfect
work doesn’t count the most.
15.Don’t try to control the uncontrollable:
If you can’t handle the problem, then you should
leave it. Instead of working on one specific thing
continuously , we should focus on something else.

Benefits of preventing stress at work

We get the following benefits by managing stress at
work:
 Reduced symptoms of poor mental and physical
health.
 Fewer injuries, less illness and lost time.
 Reduced sick leave usage, absence and staff
turnover.
 Increased productivity.
 Greater job satisfaction.
 Increased work engagement.
 Reduced costs to the employer.
 Improved employee health and community well-
being.

Conclusion
 A balanced lifestyle and coping strategies can help
you manage stress.
 Issues that cause stress cannot always be resolved
but changing your expectations of a problem may
help.
 Untreated stress can lead to serious illness.
 It is important to get help if you feel you can’t help.
1. https://www.apa.org/
2. Lawrence Robinson, Melinda Smith, M.A., and
Robert Segal, M.A.
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management.htm