stress management

Author Topic: stress management  (Read 7002 times)

Offline shibli

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stress management
« on: July 21, 2009, 06:09:47 PM »
Dear Raju bhai

Can you please write something on how to manage stress in our day-to-day stressful life?

regards
Those who worship the natural elements enter darkness (Air, Water, Fire, etc.). Those who worship sambhuti sink deeper in darkness. [Yajurveda 40:9]; Sambhuti means created things, for example table, chair, idol, etc.

Offline raju

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Re: stress management
« Reply #1 on: October 12, 2009, 12:45:06 AM »
Dear Shibli Bhai and all,

Now a day success not just comes from the knowledge and skills but also behavior which can create distance between success and failure. Stress and behavior is very much interconnected. Everyone copes differently with stress. This is important because how we handle stress impacts the toll stress takes on our minds and bodies that involve medical cost eventually.
Stress: How it Cost!
Stress damage focus, concentration and productivity. It limits employees’ ability to communicate in an open and honest way. It can damage relationships with customers and clients as well as with co-workers, creating an unhealthy work environment and undermining company’s competitive position.
Stress increases your costs in yet another way. Under normal conditions human bodies work constantly to identify worn out cells and tissues, break them down, get rid of the waste and then rebuild new cells and tissues in their place. We get entirely new skin roughly every seven weeks ... new bones every ten years or so. This process is one of the differences between the living and the dead. But stress hormones shut these vital body-refreshing processes down. This is visible when someone goes through a time of extreme emotional trauma. It's possible to age decades in just a few months if serious stress is left unchecked. This is also why high levels of stress are associated not only with lowered productivity at work, but also a higher rate of injuries.

Mind Mapping Exercise: How it deals with stress?

In today’s social climate stress is something that we just tend to accept as a part of our home and work environment. Normally we are taught that one must learn to relax and take charge of one’s reactions to external events, people and factors. In this way one will find peace and remain in proactive control over the emotions that tend to get the best of us throughout our day.

However, dealing with stress in an effective and efficient manner has more to do than just learning to relax; it rather has to do with what you eat, how you think, the manner you treat your body, what actions you take on a consistent basis, how you deal with social interactions and what you tend to avoid doing. These 6 key factors of stress management are the building blocks that will help you to build harmony with yourself, others and your immediate environment. Cultivate them and apply them into your daily routine, and you will find bliss where others only find havoc and mayhem.

To find how 6 keys to effective stress management study matrix/mind map can help you to improve workplace and lifetime performance. 6 key area of mind mapping can be part of your life including:

1.   Stress-less Nutrition
2.   Stress-less Mindset   
3.   Stress-less Body
4.   Stress-less Actions
5.   Stress-less Social Interactions
6.   Avoiding Stress Inducing Activities
« Last Edit: October 12, 2009, 12:58:44 AM by raju »
Syed Mizanur Rahman
Head, General Educational Development &
Director of Students' Affairs, DIU

Offline shibli

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Re: stress management
« Reply #2 on: October 12, 2009, 01:04:59 PM »
Stress management strategy #1: Avoid unnecessary stress

Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate.

Learn how to say “no” – Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when you’re close to reaching them. Taking on more than you can handle is a surefire recipe for stress.

Avoid people who stress you out – If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely. 

Take control of your environment – If the evening news makes you anxious, turn the TV off. If traffic’s got you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.

Avoid hot-button topics – If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.

Pare down your to-do list – Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.
Those who worship the natural elements enter darkness (Air, Water, Fire, etc.). Those who worship sambhuti sink deeper in darkness. [Yajurveda 40:9]; Sambhuti means created things, for example table, chair, idol, etc.

Offline shibli

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Re: stress management
« Reply #3 on: October 12, 2009, 03:22:17 PM »
Start a stress journal

A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal. As you keep a daily log, you will begin to see patterns and common themes. Write down:
What caused your stress (make a guess if you’re unsure).
How you felt, both physically and emotionally.
How you acted in response.
What you did to make yourself feel better.
Those who worship the natural elements enter darkness (Air, Water, Fire, etc.). Those who worship sambhuti sink deeper in darkness. [Yajurveda 40:9]; Sambhuti means created things, for example table, chair, idol, etc.

Offline shibli

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Re: stress management
« Reply #4 on: October 12, 2009, 03:23:51 PM »
Think about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately, many people cope with stress in ways that compound the problem.
Unhealthy ways of coping with stress

These coping strategies may temporarily reduce stress, but they cause more damage in the long run:

Smoking
Drinking
Overeating or undereating
Zoning out for hours in front of the TV or computer
Withdrawing from friends, family, and activities
Using pills or drugs to relax       
Sleeping too much
Procrastinating
Filling up every minute of the day to avoid facing problems
Taking out your stress on others (lashing out, angry outbursts, physical violence)
Those who worship the natural elements enter darkness (Air, Water, Fire, etc.). Those who worship sambhuti sink deeper in darkness. [Yajurveda 40:9]; Sambhuti means created things, for example table, chair, idol, etc.

Offline shibli

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Re: stress management
« Reply #5 on: October 13, 2009, 11:39:30 AM »
Stress management strategy #2: Alter the situation

If you can’t avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesn’t present itself in the future. Often, this involves changing the way you communicate and operate in your daily life.

Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the situation will likely remain the same.

Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.

Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.

Manage your time better. Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. But if you plan ahead and make sure you don’t overextend yourself, you can alter the amount of stress you’re under.
Those who worship the natural elements enter darkness (Air, Water, Fire, etc.). Those who worship sambhuti sink deeper in darkness. [Yajurveda 40:9]; Sambhuti means created things, for example table, chair, idol, etc.

Offline shibli

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Re: stress management
« Reply #6 on: October 13, 2009, 07:33:14 PM »
Make time for fun and relaxation

Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by nurturing yourself. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors when they inevitably come.

Healthy ways to relax and recharge. Go for a walk.
Spend time in nature.
Call a good friend.
Sweat out tension with a good workout.
Write in your journal.
Take a long bath.
Light scented candles    Savor a warm cup of coffee or tea.
Play with a pet.
Work in your garden.
Get a massage.
Curl up with a good book.
Listen to music.
Watch a comedy


Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury.

Set aside relaxation time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.

Connect with others. Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress.

Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.

Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.

Learn the relaxation response

You can control your stress levels with relaxation techniques that evoke the body’s relaxation response, a state of restfulness that is the opposite of the stress response. Regularly practicing these techniques will build your physical and emotional resilience, heal your body, and boost your overall feelings of joy and equanimity.
Those who worship the natural elements enter darkness (Air, Water, Fire, etc.). Those who worship sambhuti sink deeper in darkness. [Yajurveda 40:9]; Sambhuti means created things, for example table, chair, idol, etc.

Offline admin

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Re: stress management
« Reply #7 on: October 14, 2009, 11:55:08 AM »
Dear sir,
It is very nice post.
DIU Web Team
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Offline shibli

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Re: stress management
« Reply #8 on: October 14, 2009, 03:51:29 PM »
Praying to God goes a long way to minimize your stress. This is Not my own opinion. Many researchers have done survey on the importance of praying to remove stress. The results were tremendously positive, which revealed the importance of spirituality on human life.

So, pray, pray and pray to God and express your problems and everything to HIM, the Almighty, the Sustainer and the Cherisher.

All the greatest scientists were believers like Newton and Einstein. As a matter of fact, scientists are not eliminating GOD, they are eliminating models of GOD, false gods created by human beings.
« Last Edit: October 15, 2009, 12:01:56 PM by shibli »
Those who worship the natural elements enter darkness (Air, Water, Fire, etc.). Those who worship sambhuti sink deeper in darkness. [Yajurveda 40:9]; Sambhuti means created things, for example table, chair, idol, etc.

Offline shibli

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Re: stress management
« Reply #9 on: October 19, 2009, 01:16:33 PM »
Adjusting Your Attitude

How you think can have a profound affect on your emotional and physical well-being. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. If you see good things about yourself, you are more likely to feel good; the reverse is also true. Eliminate words such as "always," "never," "should," and "must." These are telltale marks of self-defeating thoughts.
Those who worship the natural elements enter darkness (Air, Water, Fire, etc.). Those who worship sambhuti sink deeper in darkness. [Yajurveda 40:9]; Sambhuti means created things, for example table, chair, idol, etc.

Offline shibli

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Re: stress management
« Reply #10 on: October 19, 2009, 01:18:59 PM »
Stress management: Accept the things you can’t change

Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.

Don’t try to control the uncontrollable. Many things in life are beyond our control— particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.
Look for the upside. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.

Share your feelings. Talk to a trusted friend or make an appointment with a therapist. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation.

Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.
Those who worship the natural elements enter darkness (Air, Water, Fire, etc.). Those who worship sambhuti sink deeper in darkness. [Yajurveda 40:9]; Sambhuti means created things, for example table, chair, idol, etc.

Offline ashiqbest012

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Re: stress management
« Reply #11 on: September 16, 2010, 01:28:03 AM »
I have learned now how to manage stress. Every student should follow these steps. These are very effective for everyone.  Everyone will be benefited through this post.
Name: Ashiq Hossain
ID: 121-14-696 & 083-11-558
Faculty of Business & Economics
Daffodil International University
Cell:01674-566806

Offline raju

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Re: stress management
« Reply #12 on: September 16, 2010, 07:27:50 AM »
Dear Ashiq,

Nice to know that you are learning ………………..

This semester we will organize the 2nd workshop on “stress management and productivity” from CDC. You can join if you think managing stresses is more possible by practice than information.

Regards,

Raju
Syed Mizanur Rahman
Head, General Educational Development &
Director of Students' Affairs, DIU

Offline Mostakima Yesmin

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Re: stress management
« Reply #13 on: September 16, 2010, 10:24:07 AM »
Thank you dear Raju sir, we will try to join this workshop "Stress management and productivity".
Mostakima Yesmin Mita
Dept. of CSE
23rd batch
Daffodil International University.
E-mail: mita_17dhk@yahoo.com
            mostakima@diu.edu.bd

Offline ashiqbest012

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Re: stress management
« Reply #14 on: September 16, 2010, 12:09:46 PM »
 Definitely, I will join this workshop. Inshallah. Thank you sir for your instant reply. I always enjoy much to participate in workshop/seminar.
Name: Ashiq Hossain
ID: 121-14-696 & 083-11-558
Faculty of Business & Economics
Daffodil International University
Cell:01674-566806