Stress Management

72 Pages·2013·2.08 MB·English

ISSN : 2278 - 7801
SGPC's
Guru Nanak Institute of Management Studies
SANSMARAN
Vol. 3, Issue - 1, June 2013
Research Journal
on
SANSMARAN
IN THIS ISSUE ON : STRESS MANAGEMENT
The editorial focus of this issue of Sansmaran is the evaluation, review,
management, and treatment of stress and stress related ailments whether
emotional, cognitive, behavioral, or physiological. Personal, occupational,
organizational, and societal issues relevant to stress identification and
managementarealsocovered.
As editorial team we have included articles that help in identification and
managementofstressandtraumarelatedailmentsacrossdisciplines.
The journal has published peer-reviewed original research - qualitative and/or
quantitativeempirical,theoretical,historical,andreviewarticles-aswellasbrief
reportsonthistopicalissue.
Thus, all the contributions, addressing prevention, coping and/or stress
managementareofparticularrelevanceforthisjournal.
Thank you,
Editorial Board
TABLE OF CONTENTS
SGPC's MessagesfromDirectorGeneral ...2
GuruNanakInstituteofManagementStudies
StressManagementThroughYoga ...3
Research Journal “Sansmaran”
ChanakyaAndStressManagement ...6
Stress Management
RadhakrishnanPillai
Vol.3, No.-1, June 2013
ManagingStressInHealthCare ...8
ISSN : 2278-7801
Dr.A.M.Sharma
Editor - in Cheif :
StressManagement:AStudyof
Dr.Ajit Singh, Director General
Associate Editor : WomenCollegeTeachers ...10
Ms. Kuljeet G. Kahlon Ms. Sapna Mathur
Managing Editor : Mr. Nitin Tripathi
Mr. DineshA. Sanadi Management of Stress
Editorial Team Among College Students ...20
Dr. Jyotinder Kaur Dr. Lavanya Vedagiri Rao
Dr.Amarpreet Singh StressManagementinTodayLife ...29
Mr. Kapil Bhopatkar
Mr.AsifKaskar
Review Board :
Ms.ChannpreetKaurBhatia
Ms. Gurjeet Multani
Dr.AmarpreetSinghGhura
Dr. Y. V. Kamath
StressManagementofLibrary
Dr. Sameer Phanse
InDigitalE-environment ...33
Supported by :
Dr.A.Ganesan
Mr. Tarandeep Singh
Dr.DayaSridhar
Disclaimer:
Ms.KuljeetG.Kahlon
The Editorial Committee has taken utmost
Mr.Dinesh A.Sanadi
caretoprovidequalityeditorialarticlesinthe
journal. However, the journal is not StressManagement:InEssesnce ...37
responsible for the representation of facts,
Ms.SuchitaShetty
adaption of material, interview with person
StressManagement
and personal view of author contained in the
article. InIndianArmy ...43
Publishedby: Ms.NavnitKaurChandel
SGPC's
StopStressingStartLiving ...55
GuruNanakInstituteofManagementStudies
Ms.JharnaPandya
King'sCircle,Matunga,Mumbai-400019.
STRESS MANAGEMENT ...65
Tel.:[phone]
Telefax:[phone] Ms. Gurjeet Multani
E-mail:[email protected]
Designedat:
ShaileshPrinters,Goregaon(E),Mumbai-63.
Tel.:[phone]Cell:[phone]
Research Journal SANSMARAN Vol. 3 No. 1- June 2013 1
Message From Director General
Stressisaleadingcauseoflowproductivityat
workandagrowingsourceoffamilydiscord.It
is also the likely reason for ailments ranging
from backacheandindigestiontofatigueand
dizziness. Many try to counter stress with
quick fix diets or exercise programs, others
ignoreit.
The proper way out is to assess the problem
rationally and act with confidence and
composure.
Thisjournalhaspublishedarticlestohelpyou
understand, internalize and deal with stress.
The articles aim at giving the readers tip on
containingandmanagingstresswellwitheasy
thingstodo.
So go ahead and read the articles and ensure
that stress doesn't rob you of your health and
happiness
Dr.Ajit Singh
Director General
2 Research Journal SANSMARAN Vol. 3 No. 1- June 2013
STRESS MANAGEMENT THROUGH YOGA
The Management and the Editorial Team ThefollowingAsanaweretaughtfor
of the Research Journal Sansmaram, is
relaxation:-
proud to announce its special issue on
Pranadharana : Fixation of the mind on
StressManagement.
breath
To inspire and to enable a better work
Pranayama gives control of breathing
environment, the GNIMS Library Team
processesandcontrolofvitalforce.When
under the guidance of the GNIMS
the inflowing breath is neutralized or
Management took the initiative of
joined with the out flowing breath, then
organizingaStressManagementWorkshop
perfect relaxation and balance of body
on Yoga on 10th May 2013. The session was activities are realized. In yoga, we are
in tune with good management practices concerned with balancing the flows of
oftoday. vitalforces,thendirectingtheminwardto
the chakra system and upward to the
The Yoga Session was conducted by
crown chakra or thousand petaled lotus
Prof. Laxman Zajam, Ms. Manin Parulekar
(sahasara).
and Ms. Radha Solaskar from Yoga Vidya
Niketan,Mumbai. Pranayama or breathing technique is very
important in yoga. It goes hand in hand
withtheasanaorpose.IntheYogaSutras,
the practices of pranayama and asana are
considered to be the highest form of
purification and self discipline for the
mind and the body, respectively. The
practices produce the actual physical
sensation of heat, called tapas, or the
inner fire of purification. It is taught that
thisheatispartoftheprocessofpurifying
the nadis, or subtle nerve channels of the
body.Thisallowsamorehealthfulstateto
be experienced and allows the mind to
becomecalmer.
ShwasanaMargaShuddhi
Benefits:
(a) Clears nasal passage and prevents
occurrence of septum deviation defect.
(b)Improvesresistanceandfunctioningof
Research Journal SANSMARAN Vol. 3 No. 1- June 2013 3
respiratory system and functional cold. Benefits: Invigorates the whole body and
(c) Improves breathing and body becomes regulates glandular activity, thereby
reducing states of stress and depression.
Lymphatic and venous return is increased
which is beneficial for swollen legs and
diseases of the veins. Relaxes the
abdominalandpelvicorgansandimproves
blood supply to these areas. It is also
beneficialforlowbloodpressure.
Makarasana
This is also known as the crocodile pose.
Makara means Crocodile and while doing
agileforanywork.
this Asana the body resembles the shape
ViparitaKaraniMudra
ofthecrocodile,hencethename.
Lie on the back. The arms are straight, AsanaTechnique
beside the body. Inhaling bend the knees
• Lieflatontheflooronthebellywith
and raise the legs and buttocks. Bring the
thelegstogether.
hands under the hips to support the
• Interlockthefingersbehindtheback
buttocks. Elbows remain on the floor.
of the skull all the way up to the
Straighten the legs vertically upwards.
webbing.
Relax the muscles of the feet, legs and
hips. Breathing normally, remain in this • Lift the elbows and make the hands
lightonthebackofthehead.
position as long as comfortable. Exhale,
bend the knees towards the forehead, • Exhale and lift the legs, head and
chestoffthefloor.
• Keep the chest, elbows neck and
shoulderbladeswide.
• Hold this position as long as you are
feelingeasy.
slowly lower the buttocks and legs, and
returntothestartingposition.
4 STRESS MANAGEMENT THROUGH YOGA
• Exhale and release down with Ø Preventsscoliosisandflatulence
control.
Conclusion:
Benefits:
Undoubtedlytheinformationimpartedon
Ø Makarasana induces a complete the yoga posses and its benefits had
relaxationofthebodyandmind. immense therapeutic value. The session
Ø Relaxesthemusclesandrelievesthe apart from being a test of everyone's
flexibility also helped to relax and make
fatigue after a strenuous yoga
us aware of the body posture and
session.
alignment.
Ø Relieves and helps correct many
Yoga, as we all know is a mind–body
breathing troubles and disorders in
practice to improve physical, emotional
thegenito-urinarysystem.
and mental health. So, why not practice
Ø Helpstoreduce-highbloodpressure.
and get the benefit for lasting and a
Ø Stimulates the small intestines
permanentchange.
which, in helps the digestive
To quote Valerie Jeremijenko, “How We
processes.
LiveOurYoga.”
“Yoga heals, nourishes and challenges us.
The practice infiltrates every corner of our lives.”
Research Journal SANSMARAN Vol. 3 No. 1- June 2013 5
CHANAKYAAND STRESS MANAGEMENT
Radhakrishnan Pillai
Director,
Chanakya Institute of Public Leadership, University of Mumbai)
Key Words : Stress, Chanakya
Howmanyofusknowthattheworld'sfirst 2.SymptomsofStress
management Guru happens to be an Even though stress is a mental state, it
Indian and also the fact that he had reflects at 3 levels. Physical, mental and
solutions for modern – day problems of intellectual. Physically one feels pain in
Stressmanagement? theshouldersandneck,mentallyonegets
Let us look at Stress from a deeper angle. depressed. Intellectually one is not able
Why does it happen and what are the totaketherightdecisions.
possiblesymptomsofit. Chanakya deals with stress at the
1.Whydoesstresshappen? intellectual level. Since he was a guru of
There are various reasons - heavy work Strategy he used to see problems even
load, pressures of meeting deadlines, no before it comes made plans to tackle the
problemsinaproactivemanner.
cash flow at home or in business etc.
Humanbeingslikeanycreationofthelord Let's see what Chanakya in Kautilya's
have a limit and capacity to certain Arthashastrasaystoapplyinsituations.
things. One can lift about 10 kilos of 1.SITUATIONONE
weight can run for 5 kilometers etc. With
“If he is incapable due to ill health or due
efforts and regular practice we can
to a calamity, he shall get an extension”
increase it. But if the very first day if you (3.14.2)
run for 25 kilometers the body will break
Suppose you have to make an important
and we have instances of even people
presentation to make to your boss in the
killingthemselves.
office and the previous night you fall sick
What happened? The person could not or something serious happens in your
take the sudden jerk that was given to his house. One should immediately take
existingsystem.Similarlystressiscreated action and not worry about it too much.
when one is put to tasks that in not as per Call up and inform that you need an
normal routine. If you are a sales person extendeddayforthepresentation.
how gets say 10 fresh clients per month 2.SITUATIONTWO
the target of 12.is achievable. But the
“Incasetheemployeemissesthetime(of
moment you have to crack 20 new clients completion) or does the work in a wrong
yougetstressedout. manner, he may complete the work
6 CHANAKYAAND STRESS MANAGEMENT
throughanother”(3.14.10-14) and monthly accounts. It also helps in
takingstockatanygivenpointoftime.
If this is very important for say a client
presentation you can explain the same to 5.SITUATIONFIVE
one of your efficient colleagues and let
“Training and discipline are acquired by
him or her do the presentation. It's
accepting the authoritativeness of the
important to keep a backup of yourself so
teachersintherespectivefields”(1.5.6)
thatprojectsgetcompletedintime.
1. Many times we become worried
3.SITUATIONTHREE
when given a new assignment or
“All undertakings are dependent first on project. Due to lack of experience
the treasury. Therefore, he (the leader) we do not know how to proceed. So
shouldlooktothetreasuryfirst”(2.8.1) take the help of experts, learn and
In case one wants to buy a new product, get trained under them. It will help
sayaTVorafridgeforhome.Beforegoing you stop committing big mistakes
for window shopping do your budget andalsoreinventthewheel
calculations.WhattypeofTVdoyouwant Chanakyausedtolookatevery'thought'at
and what is the budget? This makes therootlevelandcomeoutwithsolutions
decisionmakingeasyandlessstressful.
withthehelpofexperts.
4.SITUATIONFOUR Even from a leadership stand point,
“He (leader) should check the accounts according to Chanakya the ideal king is
for each day, group of 5 days (a week), called 'Rajarishi' a king who is like a sage.
fortnight, month, four months With many responsibilities around, still
(quarterly)andayear”(2.7.30)” the king is able to maintain calm and
composureinstressfulsituations.Thiscan
From Chanakya's point of view it's
come only if a person has got spiritual
important to keep regular accounts. Most
values.
of keep spending and spending without
having an idea till the taxes have to be Such a person is stress free and also very
paid. One should maintain daily, weekly efficientandproductive.
Research Journal SANSMARAN Vol. 3 No. 1- June 2013 7
MANAGING STRESS IN HEALTH CARE
Dr.A. M. Sharma
Corporate Trainer to Industrial Organizations
Everypersoninmodernurbanlifeisunder patients' stress in health care settings.
some degree of stress as he or she fulfills Here psychologists' interventions have
multiple roles as citizen, parent, primarily focused on a variety of
manager, worker, and individual. Job- interventions to help the individual to
relatedstressisaproblematicissuethatis cope with stressful medical procedures.
not as simple as it may initially seem. It An individual is often subject to a wide
has many causes, probably many effects, range of diverse stressors. A hospital
and many possible solutions. The effects patient suffering a major acute life event
ofpsychologicalstressintheworkplaceon maycauseirritationorrestlessnessamong
humanhealtharecomplexanddifficultto thefellowpatients.
quantify.
It is clear that work stress is not a simple
Stress has received a great deal of issue. For example, the heavy workload
coverageinrecentyearsinthemediaand that junior doctors experience may well
has been the subject of considerable be a source of stress, but the extent to
psychologicalresearch.Overthepastfew which it leads to strain will depend on a
years, occupational psychologists have number of intervening variables. The
conducted research aimed at identifying extent of resources to deal with the work
workstressors;thatisexternal,relatively load, the amount of autonomy the doctor
permanent features of the work has, and theamountofsocialsupportwill
environment or the work itself. This has all be important. There are a large range
led to the development of models of widely diverse professional groups
postulating a wide variety of job within the health service who are subject
characteristics that are regarded as to one type of stress or the other. A
stressful. Individual differences in number of studies have suggested that
personality, coping mechanisms are health workers experience more stress
important in understanding stress. It is than comparable samples of non-health
possible to identify those features of the workers. Many health professionals are
workenvironmentwhicharelikelytobea likely to suffer from organisational
sourceofstrainformanyworkers. stressorsthatareintrinsictothenatureof
the job; for example providing terminal
Health and clinical psychologists have
care, counselling bereaved parents or
recognised the importance of minimising
8 MANAGING STRESS IN HEALTH CARE