ARYANS INSTITUTE OF MANAGEMENT &

TECHNOLOGY

PROJECT ON-:“STRESS MANAGEMENT”

BB-306- Seminar on Executive Communication

Submitted to:

Ms.Rupinder Kaur

(Lecturer)

Submitted by:

SACHIN KUMAR

BBA 3rd semester

University Roll No.-80911320030

 INDEX

S.No Title Page No.

1. Introduction 1

2. Stress 2-4

3. Types of stress 5-6

4. Types of Stressors 7-8

5. Stages of stress 9-10

6. Signs and symptoms of stress 11-12

7. Stress Management 13-19

8. Strategies 20-22

9. Stress Management Plan 23-29

10. Exercises 30-46

11. Case Studies 47-53

 LIST OF FIGURES

Figure. No. Title Pages

1. Introduction 1

2. Stress(2) 2

3. Levels of stress 6

4 Stress Management 19

5 Reducing stress 23-24

6 Stress Management plan 25,28,29

Everyone knows what stress is, but no one can agree on a definition. Essentially,
stress is the emotional and physical response you experience when you perceive
an imbalance between demands placed on you and your resources at a time
when coping is important. One of the difficulties about stress is that it can work
for you or against you, just like a car tire. When the pressure in the tire is right,
you can drive smoothly along the road: if it is too low, you feel all the bumps
and the controls feel sluggish. If it is too high, you bounce over the potholes,
and easily swing out of control.” What this means is that you experience stress
whenever you are faced with an event or situation that you perceive as
challenging to your ability to cope. If you see the event or situation as only
mildly challenging, you will probably feel only a little stress; however, if you
perceive the situation or event as threatening or overwhelming your coping
abilities, you will probably feel a lot of stress. Importantly, your perception of
how negative an outcome could be will significantly determine what degree of
stress you experience. So, having to wait for a bus when you have all the time in
the world triggers only a little stress. Waiting for that same bus when you are
running late for an appointment triggers much more stress.

This project constitutes the entire topic related to stress, stress management, its
strategies, stress plan, stress process, coping strategies, exercises which helps
in reducing the stress, and case studies related to the stress management.
Stress
What is stress?
You would think that defining stress would be relatively easy. Yet those who
have spent most of their professional lives studying it still have trouble defining
the term. Despite efforts over the last half-century to define the term, no
satisfactory definition of stress exists. Defining stress is much like defining
happiness

Stress is the "wear and tear" our bodies experience as we adjust to our
continually changing environment; it has physical and emotional effects on us
and can create positive or negative feelings. As a positive influence, stress can
help compel us to action; it can result in a new awareness and an exciting new
perspective. As a negative influence, it can result in feelings of distrust,
rejection, anger, and depression, which in turn can lead to health problems such
as headaches, upset stomach, rashes, insomnia, ulcers, high blood pressure,
heart disease, and stroke. With the death of a loved one, the birth of a child, a
job promotion, or a new relationship, we experience stress as we readjust our
lives.Stress is recognised as a major health hazard of the contemporary century
underlies diverse conditions such as psychosomatic disease, behavioural
changes and it is a major contributor to disturbances in one’s emotional, social
and family life.

Stress is the response of the human organism to noxious stimuli, which are
called stressors, and defined stress as
'…The state manifested by the specific syndrome that consists of all the non
Specifically included changes within a biologic system'.

Most people think of stress as a mental state but it is in fact, very largely, a
physical condition.

When a person is subjected to a stress- producing effect known as stressor (a

challenge, pressure, stimulus, external influence, etc.) it is registered in the
brain. The brain gives various parts of the body instructions for a chain of
reactions known as stress reaction or stress response.
Stress can be defined as:
‘The way your body responds to the demands of your life style’ i.e., the effects
of wear and tear on your body.

‘Stress is an adaptive response to an external situation that results in

physical ,psychological
and behavioural deviations for organisational participants .’

Stress is the response of the human organism to noxious stimuli, which are
called stressors, and defined stress as
'…The state manifested by the specific syndrome that consists of all the non
Specifically included changes within a biologic system.’

Stress Survey:

In the 2000 annual “Attitudes in the American Workplace VI” Gallop Poll,
sponsored by the Marlin Company,

• 80% of workers feel stress on the job;

• 50% comment that they need help in learning how to manage stress;
• 14% felt like striking a co-worker but didn’t;
• 25% felt like screaming or shouting;
• 10% are concerned about an individual at work becoming violent;
• 9% are aware of an assault or violent act in their workplace;
• 18% had experienced some sort of threat or verbal intimidation in the
last year;
• The 2000 Integra Survey reported similar results and alntified that;
• 62% found they had work-related neck pain at the end of the day;
• 44% reported stressed-out eyes;
• 38% complained of hurting hands;
• 34% reported difficulty in sleeping because they were stressed-out;
• 12% had called in sick because of job stress;
• Over 50% said they often spend 12-hr. days on work-related duties;
• Over 50% frequently skip lunch because of the stress of job demands;
Types of the stress:
There are two types of stress which are as follow:-

Eustress:

• Stress is valuable under certain circumstances, e.g. sports, making

speeches and taking examinations. The stress response puts people on
their mettle, increase alertness, improves sight, strengthens muscles and
reduces reaction times.

• Eustress, or good stress, is stress that benefits our health, like physical
exercise or getting a promotion.

• Eustress or positive stress occurs when your level of stress is high enough
to motivate you to move into action to get things accomplished

• The stress response increases our ability to stand and fight or turn and flee
and to mobilize all our resources to achieve whatever we decide to do.

• Another positive is the zest that stress adds to life by stimulating the
stress and the passions.

• Stress only has a positive effect if it is not allowed to build up or feed on

it, i.e. if it can be worked off.

Distress:

• The negative effects of stress show particularly when a person allows

stress to remain in the body, usually when a person allows stress to
remain in the body, usually when there is no chance to take the necessary
steps to release a stress response that is too strong or lasts too long.

• Distress, is stress that harms our health and often results from imbalances
between demands made upon us and our resources for dealing with these
demands.
 • Distress or negative stress occurs when your level of stress is either too
high or too low and your body and/or mind begin to respond negatively to
the stressors.

The negative effects of stress show up in three ways in particular:

1. Unsuitable behaviour

2. Lower energy and performance levels

3. Poorer health

Optimal Level of Stress

Everyone has an ideal level of stress, but it differs from person to person.
Basically, if there’s not enough stress then performance may suffer, due to lack
of motivation or boredom (See Figure). However, too much stress results in a
drop in performance as a result of stress related problems like inability to
concentrate or illness. We must learn to monitor our stress levels, firstly to
identify our own optimum level of stress and secondly to learn when we must
intervene to increase or decrease our level of stress. This way stress works for
us. By managing stress we can improve our quality of life and do a better job,
either in academic life or professional life. If stress is not handled properly it can
increase the negative consequences for an individual.
TYPES OF STRESSORS:
The first step in learning to control your stress, and live with it, is to find out
what your stresses are, i.e. what stresses you personally.

Stressors are divided into physical and social groupings and the social stresses
can be subdivided into further:

Physical stressors
Example:

• Heat, Fire, Traffic, Violence, Own Illness,

• Cold,

• Noise,

• Poor working conditions and equipment.

Social Stressors
There are four main causes of social stress:

Social, economic and political

• Unemployment

• Inflation

• Cost of housing

• Taxes

• Crime

• Pollution

• Technological change
Family
• Sharing of workload

• Jealousy

• Sex roles

• Different values

• Death or illness in the family

• Different lifestyle,

• Money problems.

Job and career

• Deadlines

• Muddled communication

• Travelling time

• Interruptions

• Competition

• Power struggles

• Education/Training

Interpersonal and environmental

• Different values

• Obligations

• Waiting time

• Poor service

• Smokers/Non-smokers

• Driving habits

• Social expectations
STAGES OF STRESS:
ALARM STAGE

As you begin to experience a stressful event or perceive something to be

stressful psychological changes occur in your body. This experience or
perception disrupts your body’s normal balance and immediately your body
begins to respond to the stressor(s) as effectively as possible.

EXAMPLES
• Cardiac - increased heart rate
• Respiratory - increased respiration
• Skin - decreased temperature
• Hormonal - increased stimulation of adrenal genes which produce an
adrenal rush.

RESISTANCE STAGE

During this stage your body tries to cope or adapt to the stressors by
beginning a process of repairing any damage the stressor has caused. Your
friends, family or co-workers may notice changes in you before you do so it is
important to examine their feedback to make sure you do not reach overload.

EXAMPLES
• Behavior indicators include: lack of enthusiasm for family, school, work
or life in general, withdrawal, change in eating habits, insomnia,
hypersonic, anger, and fatigue.
• Cognitive Indicators include: poor problem solving, confusion,
nightmares, hyper-vigilance
• Emotional indicators include:
• Tearfulness
• Fear
• Anxiety
• Panic
• Guilt
• Agitation
• Depression
• Overwhelmed.
EXHAUSTION STAGE:

During this stage the stressor is not being managed effectively and the body and
mind are not able to repair the damage.

EXAMPLES
• Digestive disorders,
• withdrawal,
• headaches,
• tension,
• insomnia,
• Loss of temper.
 Signs and Symptoms of stress
People will have their own personal signs or reactions to stress, which
they should learn to identify. They generally fall into three categories:
physical, cognitive and emotional. Many of these symptoms come and go
as a result of short-term stress. However, symptoms that are associated
with more long-term, sustained stress can be harmful. Consequences can
include fatigue, poor morale and ill health. High levels of stress without
intervention or management can contribute to mental health problems
(e.g. depression, anxiety, interpersonal difficulties), behavioural changes
(e.g. increased alcohol intake, drug abuse, appetite disorders) and
sometimes involve medical consequences (e.g. headaches, bowel
problems, heart disease, etc.). Some of these signs are listed below.

Physical (physiological and behavioural)

- Racing heart
- Cold, sweaty hands
- Headaches
- Shallow or erratic breathing
- Nausea or upset tummy
- Constipation
- Shoulder or back pains
- Rushing around
- Working longer hours
- Losing touch with friends
- Fatigue
- Sleep disturbances
- Weight changes

There is well established links between stress and many types of illness.
However, these physical symptoms could result from medical or physiological
problems rather than be completely stress related. Medical advice should be
sought whenever someone believes he or she may have an illness, e.g. chest
pain or weight changes.

Cognitive (or Thoughts)

- Forgetting things
- Finding it hard to concentrate
- Worrying about things
- Difficulty processing information
- Negative self-statements
Emotional (or Feelings)
- Increased irritability or anger
- Anxiety or feelings of panic
- Fear
- Tearfulness
- Increased interpersonal conflicts

Everyone has developed his or her own response to stress. The key is to learn to
monitor your own signs and become aware of when they are indicating the
stress level is unmanageable.
Stress Management
Stress management is a decision-making process. When
we are feeling the effects of a stressful life position or a
stressful lifestyle, we have 3 major ways we could deal
with that stress:

• Alter it
• Avoid it or
• Accept it
By building our resistance or changing our perception

All 3 of these approaches can be effective coping techniques. The trick is

choosing the proper approach for the situation at hand and the person involved.

The first a stands for Alter which implies removing the source of stress by
changing something. Problem-solving, direct communication, organizing,
planning and time management are common techniques for altering stress.

The second a stands for Avoid which implies removing oneself from the
stressful situation or figuring out how not to get there in the first place. To
conserve stress energy, people sometimes need to walk away, let go, say "no,"
delegate, withdraw and know their limits.

The third A stands for Accept which involves equipping oneself physically and
mentally for stress.

People can increase their capacity to tolerate stress:

• Physically through proper diet, regular exercise and relaxation

techniques. Relaxation and exercise provide the double bonus of
releasing stored up tension as well.

• Mental resistance is bolstered through positive affirmation, taking time

for mental health, getting clear about goals, values and priorities.

• Social resistance is strengthened by building and maintaining support

systems, investing in relationships, clear communication and intimacy.
 • Spiritual resistance is especially important in times of high stress.
Meditation, prayer, worship, faith and commitment strengthen people.

• Another way to accept stress is to change the way you perceive the
situation or yourself.
• Changing unrealistic expectations and irrational beliefs such as "I should
succeed at everything I try” is a good start. Building self-esteem and
cultivating a positive attitude help as well.

Coping With Stress

“The breadth of coping resources students have at their disposal can be a

determinant of the degree of success and satisfaction they experience at
college”
Coping refers to the use of strategies to deal with problems, real or anticipated,
and any possible negative emotions that may arise. This approach helps us to
control our reactions to the demands placed upon us. We use actions, thoughts
and feelings to cope.

AIM OF COPING STRATEGIES;

• To help students learn to control or manage stress they may
experience.
• To provide students with a range of coping strategies.
• To allow students the opportunity to practice coping strategies.
• To encourage students to lay the foundations for a healthy life style that
reduces stress.
Types of Coping
Different situations or stressors call for different kinds of coping.

Problem-Focused Coping is aimed at changing a situation or its

accompanying demands. It is most appropriate when you have some control
over a situation or when you can manage the problem in the environment. It
uses specific activities to accomplish a task.

For example,

May be a student is having difficulties with a roommate who creates a lot of

distractions thus preventing the student from studying. Problem-focused coping
would involve the student negotiating a contract or using other problem-solving
strategies to overcome the stressful situation. Using time management or
seeking advice is other examples of this type of coping.

Emotion-Focused Coping is aimed at dealing with the emotions caused by a

situation and its demands. It is more appropriate when you have little or no
control over a situation. This type of coping involves reducing anxiety
associated with the stressful situation without addressing the problem. For
example, in parental separation a student has no control over it but he/she could
cope with any anxiety the event may cause.
Sometimes people employ strategies to relieve stress that are short-term, and
may actually contribute to stress – such as drinking or taking drugs, blaming
others, avoidance or overeating.
Many of the situations college students face are best coped with by a
combination of problem- and emotion-focused coping. In general flexibility,
adaptation and persistence are crucial to success.
Research conducted at Trinity College Dublin found an inverse relationship
between believing one has adequate coping resources and the degree of
depression and adjustment students report (Baird, 2001). Therefore increasing
the coping resources of students will likely contribute to a better college
experience for students.
 Coping Resources
These resources can broadly be divided into:

o Cognitive coping strategies and

o Physical / behavioral coping strategies.

Some of these coping strategies will suit some people, others will not. The key
is to have a range of resources that can be applied, depending upon the situation
and the individual. It is important to have strategies one is comfortable using.

Cognitive coping strategies

These refer to ways of dealing with stress using our minds. Cognitive coping
strategies are a good way to combat stress-producing thoughts. As
Shakespeare’s Hamlet said, “. . . for there is nothing either good or bad but
thinking makes it so. . .” Often people already use these cognitive ways of
coping, but making them more conscious will increase their efficiency and
effectiveness. Examples of these strategies are:

• Reframing – focus on the good not the bad; think in terms of wants instead of
shoulds. It’s best if our thinking is related to our goals. For example, “I want to
read and understand this chapter in Chemistry so I do well in my lab practical”
instead of “I have to read this difficult chapter in Chemistry”.

• Challenging negative thinking – stopping the negative thoughts we may have

about a situation or ourselves. Examples of negative thoughts include expecting
failure, putting you down, feelings of inadequacy - a thought such as “Everyone
else seems to understand this except me.”

In order to gain control of negative thoughts or worries, you must first become
aware of them. Next, yell “Stop!” to yourself when they occur. Try replacing
with positive affirmations or at least challenge or question any irrationality of
the thoughts.

• Positive self-talk – using positive language and statements to ourselves. These

are sometimes referred to as positive affirmations; they are useful for building
confidence and challenging negative thoughts. For example, “I can do this or
understand this” or “I’ll try my best”. These work best when they are realistic
and tailored to your needs and goals.
• Count to ten – this allows you time to gain control and perhaps rethink the
situation or come up with a better coping strategy.

• Cost-benefit analysis – asking you questions about the worth of thinking,

feeling or acting a particular way. “Is it helping me to get things done when I
think this way?” “Is it worth getting upset over?” “Am I making the best use of
my time?”

• Smell the roses – “Experiencing life as fully as possible requires conscious

effort, since we become habituated to things which are repeated. Varying our
experiences (such as taking different routes to school or work) can help in this
process”
• Keeping perspective – when under stress it is easy to lose perspective; things
can seem insurmountable. Some questions to ask you: Is this really a problem?
Is this a problem anyone else has had? Can I prioritise the problems? Does it
really matter?
“Look on the bright side of life!” - Cultivate optimism.

• Reducing uncertainty – seek any information or clarification you may require

to reduce the uncertainty. It helps to ask in a positive way. Situations that are
difficult to classify, are obscure or have multiple meanings can create stress.

• Using imagery/visualisation –imagining you in a pleasant or a successful

situation to help reduce stress. One way to use imagery is as a relaxation tool;
try to remember the pleasure of an experience you’ve had or a place you’ve
been. The more senses you involve in the image the more realistic, therefore the
more powerful. This strategy is often combined with deep breathing or
relaxation exercises.

Visualisation can also be used as a rehearsal strategy for an anticipated stressful

event. For example, if you have a presentation to give, practice it in the mind a
few times, picturing the audience’s reaction and even visualising yourself
overcoming any potential pitfalls.
Behavioral coping strategies
These refer to ways of dealing with stress by doing something or taking action
to reduce the stress experienced. Examples of these strategies are:

• Physical exercise – aerobic exercise is the most beneficial strategy for

reducing stress. It releases neurochemicals in the brain that aid concentration.
For some people, even a short walk is sufficient to relieve stress.

• Relaxation – from simple relaxation such as dropping the head forward and
rolling it gently from side to side or simply stretching, to more complex
progressive relaxation exercises. Progressive relaxation involves tensing and
releasing isolated muscle groups until muscles are relaxed. Please refer to
Handout – Five Minute Relaxations. There are also tapes and books available on
this topic (available from the Student Counselling Service or the library).

• Breathing – from simple deep breaths to more complex breathing exercises

related to relaxation and meditation. Please refer to Handout – Deep Breaths.

• Smile and Laugh - gives us energy and helps to lighten the load; relaxes
muscles in the face.

• Time management – specific strategies such as clarifying priorities, setting

goals, evaluating how time is spent, developing an action plan, overcoming
procrastination and organising time. These help us to cope with the numerous
demands placed upon us, often a source of stress. (See also the Learning Skills
Module).

• Social Support/Friends – encourage the development and nurturing of

relationships. There is an association between good social support and a reduced
risk of drop out (Tinto, 1998).

• Seek Help – to help us cope with unmanageable stress. This is a sign of taking
control, not of weakness. There are many supports available in College for
students including Student Health Service, Student Counselling Service, College
Tutors and the Chaplaincy.

More detail on many of these strategies may be found in the pamphlet on

making Stress Work for you, produced by the Student Health Service and the
handout coping with Stress by the Student Counselling Service.
Strategies for Effective Stress Management
Table of Contents

Strategy #1:
Recognize and Eliminate Common Pitfalls-There are several common
patterns among people today that significantly raise stress levels. We will
discuss 5 interrelated ones: what Charles E. Hummel refers to as the “tyranny of
the urgent,“ maintaining a hectic pace, approaching life from a crisis orientation,
hanging on to not really so sacred cows, and replacing stability with
unnecessary change.

Strategy #2:
Build Toward a Full and Balanced Life-To the extent that we are not
fully expressive in all major areas of life--spiritual, relational, sexual,
vocational, recreative, and physical--and to the extent that we are not making
Biblically-informed choices in these areas, we will not only experience stress,
but find ourselves lacking in the energy and strength necessary to manage and
tolerate it.

Strategy #3:
Identify and Challenge False Core Beliefs-Our beliefs are certain to find
their way into our day-today behavior. To the extent that we are operating out of
a system of false beliefs, we are likely to collide with both the teaching of
Scripture and the manner in which God intended for us to live. Lack of closure
and false core beliefs often blend to create a very stressful burden.

Strategy #4:
Achieve Closure; Settle Old Accounts-To lack closure is to have
unresolved concerns from the past messing up the present. The emotional
baggage of unresolved issues is constant, even if unconscious, stressor, and a
drain on the resources we need for managing stress.

Strategy #5:
Conquer the Symptoms of Stress-There is the danger that doing away with
the symptoms of stress may deter us from addressing the deeper issues that are
the source. Nevertheless, it is wise to consider ways to reduce symptoms and
lessen their damaging effects on the body. This section contains instructions and
exercises to help reduce present symptoms of stress.
Reducing Long Term Stress
For long-term management of stress, it is important to lay good foundations.
Often when we are under stress, we ignore our health and relationships, yet
when these are poor it can add to our stress. Avoid this cycle!

Health, Nutrition and Exercise

There is good evidence to support the idea that proper
diet and exercise is the most effective way to protect
us from the long-term effects of stress. Regular
exercise, even of short duration, improves the
functioning of the body (muscles, lungs, etc.) as well
as psychological functioning (better concentration,
feeling good about self, etc.). Even 30 minutes
cumulative daily moderate exercise improves health.
An excess intake of certain foods can encourage
stress symptoms. Items that contain stimulants such
as nicotine or caffeine affect the sympathetic nervous
system which can bring on stress responses such as
irritability or jitteriness. To help manage stress it is important to limit our intake
of caffeine (coke, coffee, and tea, chocolate) and large amounts of sugar in a
short time span. Like exercise, regular meals are the key; skipping meals is not a
healthy option. Sometimes people try to cope with the symptoms of stress rather
than dealing with the stress itself. For example, using alcohol to relax or taking
sleeping tablets to help with sleeplessness. Students are particularly prone to
poor nutrition and exercise, especially around exam time when caffeine intake
increases, sleep patterns change and meals become even more irregular.

Lifestyle

We make choices everyday that affect our health. How we get to

college or work, what we eat, what we do with our free time - all
of these choices will have an impact. We probably all know
someone who we think of as being “stressed out” – we may even
avoid being around these people because they make us
uncomfortable. In contrast, we also probably know someone who
seems more able to just “go with the flow” and minimise the amount of stress in
people’s lives. Think about the differences in people you know – what seems to
be a healthy, balanced approach to life? “To prevent being caught up in the
vicious cycle of stress, which leads to even higher levels of stress, you need:
rest, to renew your energy; recreation, to provide you with pleasure and
fulfilment; and relationships, as a source of support and perspective”
Attitude
We have control over our attitudes, unlike some other aspects of our life.
We create, to a large extent, our reality through
our expectations (self-fulfilling prophecy) and
we can also change our physiology with our
thinking. New research (Lyubomirsky, 2001)
shows that motivation and evaluation of life
circumstances can be modified with resulting
improvement in positive affect and
performance. This suggests that learning what
motivates us then using it to improve our
attitude will result in better life situations. In
other words, unhelpful attitudes can increase
the burdens and pressures we experience –
thinking things like: “I have to get this done”
or “I shouldn’t ask for help”. Healthier alternatives would be “I will do as much
as I can in the allowed time” or “Everyone asks for help sometimes. We spend a
lot of time relating to other people who can at times be satisfying or stressful.
However, relationships can provide great support to help us deal with the stress
in our lives. There are several factors to “forming harmonious relationships with
other people - take a positive approach, project a positive image, be assertive,
pay compliments where they are due (but be sincere), try to leave people
pleased to have spoken to you”
Stress management plan
Know it; handle it. To develop your stress
management plan, follow these four steps

1. Recognize that you experience stress. It’s a

natural response to life’s events, not a weakness.
Stress can help us to perform at peak efficiency, but
when stress is higher than normal or left
unaddressed, it produces real and harmful physical
and mental reactions.

2. Recognize the symptoms of stress.

• Physical signs of stress include aching and/or tight muscles, raised
blood pressure, headaches, fatigue, increased sickness and weight gain or
weight loss.

• Emotional signs of stress are difficulty concentrating and/or

making decisions, irritability, impatience, self-criticism, forgetfulness,
repetitive thoughts and a sense of being overwhelmed.

• Behavioral signs of stress include verbal or physical aggression,

changes in sleeping or eating habits, excessive use of alcohol or tobacco,
being accident prone and avoiding other people.

• Relational signs of stress are communication difficulties, conflict

and dissatisfaction with relationships.

3. Manage stress by shifting from worrying to problem solving.

Be realistic about what you can control and take responsibility for it by
focusing on those areas within your business and personal life. Four
techniques, given here, and others in can help you do this:

• Make and implement daily, yearly, and long-term business plans to

help guide your decisions. Learn to say “no” to things that hinder your
planning goals.
• Try to be flexible when unexpected - out of your control - events
occur. Choose the “relax response” rather than the “stress response” -
take three deep breaths or count to 10.
• Do not plan alone. Operating an agricultural business today is
 complex. It’s important when planning and making decisions to
consult with and ask questions of others to gather information and
insight.
• Learn to use clear communication and listening skills and understand
the importance of listening. For example, before you ask an employee
for input into heifer rising, identify the problem you are working on
and formulate your questions so you get the information you need.
Then listen.

4. Develop stress relief techniques that work for you.

Below are examples of stress reducing techniques to incorporate into your day?
Remember that you may need to use several techniques and give yourself some
time to see results.

• Take 15 minutes daily for yourself. Take a walk, ride a bike, read a
book, listen to music or do something else you enjoy.
• Take a deep breath. Shallow breathing brings in less oxygen and
increases muscle tension, headaches and an uptight feeling. Breathe in
slowly through your nose to a count of five, hold to a count of five and
blow out slowly through pursed lips as if you are blowing up a
balloon. Try to inhale enough so that your belly rises and falls. Repeat
throughout the day.
• Walk away and take time to think about a situation. You’ll come back
to a problem better prepared to solve it. For example, if a tractor
breaks down in the middle of harvest, don’t kick the tires and scream.
Take a 10-minute walk in the laneway to clear your mind and open it
to solutions.
• Take care of your body. Exercise, eat healthy, get adequate sleep,
reduce caffeine consumption and avoid smoking, alcohol, and drugs.

• Celebrate holidays and family events. Attend social functions. You

may think spending time away from work is a poor use of time, but it
actually helps you rebuild your mental and physical resources.

• Manage your time. It is easy to feel overwhelmed by all there is to do.

As a result, you may not accomplish as much. Make a list of what
needs to be done, prioritize the list and do the most important things
first. If there is something you find hard to face, tackle it early in the
day when energy levels are higher to get it over with. Resist the
temptation to tackle too much.
• Work as a team. Identify tasks that you dislike, don’t find time to do
 and are causing you stress. Seek help on these. If you put off
bookkeeping because you have fieldwork to do, consider hiring office
help. Learn to delegate tasks.
• Find someone with whom you feel comfortable and talk to the person
about your feelings or problems. Don’t keep them bottled up inside to
cause serious health problems. Friends, family, clergy and other
farmers can be good listeners.
• Get help when needed. Sometimes a neutral third party or trained
counselor can help you get through tough times. Working with a business
or personal consultant can help you make sound business decisions and
learn new communication skills, and implement stress management
techniques.
• Contact your doctor. You should see a doctor at least annually and let
the doctor know which stress symptoms you are experiencing. Some
stress symptoms may also be a symptom of a medical condition that
would respond to treatment.
• Communicate your stress-management plans with your family,
coworkers and employees. Do not feel guilty or allow others to make
you feel guilty about taking time for yourself.

If you are experiencing a lot of stress at the moment you are not going to want
to try anything too complex or time-consuming. If you are feeling extreme
exhaustion, anxiety, anger, depression or emptiness the following techniques
may help bring quick relief. Read
Through the list and try those which you predict could work for you.

Rag Doll
This technique has been described by Dr Audrey Livingstone Booth, director of
the Stress Foundation in England. It is designed to shut off your stress response
completely.
The directions are as follows:

"Sit in an armless chair. Do ten deep slow breaths and with every outgoing
breath breathe out quite forcefully, deflating like a balloon, and begin to flop
forward at the head and neck. Gradually flop further forward with each breath
out, letting the shoulders and arms fall further forward until you are hanging
limply from the waist like a rag doll. Hang there for moment or two and then
come up very, very slowly. Rest your head back on the chair and breathe slowly,
gently and easily with your hands resting limply and lightly on your lap. Sit
quietly like this for as long as you can manage. When you are ready to move
again, take a deep, forceful energising breath."
Support
Find some time to talk with someone whom you trust
and who know you, cares about you and who, if possible,
appreciates your achievements. Don't feel guilty about
taking up their time. Tell them honestly how you feel
and describe the specific things which are getting to you.

Replay of Past Achievements

Find some time to be alone. Think back to those
times when you felt good about something that had
gone well for you. Recall any specific positive
comments other people may have made in
recognizing what you did. Replay each scene, slowly
savoring the positive feelings you experienced at the
time.

Listen to Music
Listening to music for an hour or more can be very relaxing. You may want to
take a music break at a regular time in your day. Lying down listening to your
favorite piece of classical music can slow your
system right down. Pieces that have no harsh
cadences and that can evoke pleasant tranquil
images irrespective of your musical tastes are
Canon in D Major by Pachelbel (this has been
in the classical "TopTen"continuously for
around 20 years) and Baroque chamber music
by J.S. Bach (E.g. The Brandenburg Concertos)
and Vivaldi (e.g. Concertos for Lute &
Mandolin).Start your day with music that makes
you feel lively, optimistic and joyful. Music that
contains melodic, not unexpected, changes in key or tempo can send a tingle
down your spine. Brisk tempo music can helpget you in the mood for a
challenging day ahead. Decompress at day's end with music that is moderately
slow (andantes) or slow (adagios).

They reduce blood pressure and slow your heart by encouraging it to beat in
time with the music. For many people the most soothing, tranquil sounds are
recordings from nature: from waves to whales.They can keep alive our sense of
awe and connectedness with nature.
Take a Warm, Slow Bath
Soaking in a warm bath with bath salts or scented lotions can afford great relief
of physical tension. If you bathe for approx-irately thirty minutes and then go
straight to bed and relax for another thirty minutes, you will have a potent anti-
stress remedy.

Exercise
There are two forms of exercise which can relieve your stress.If you have been
exercising regularly, then I suggest a vigorous period of
no less than twenty minutes where you jog, swim,
play squash. etc. Alternatively, if you are not a
regular exerciser, go on a long walk at a steady pace,
stopping every so often tocatch your breath. The best
exercise in the world is alking. Taking it to "puff
level" for a little while where having a conversation or
singing is difficult (but not impossible) is the ideal. It
flushes the arteries, lubricates joints, and gets more
oxygen to the brain.

Time Management
If you are stressed because you've got too much to do and you haven't been
getting everything done, write down on a sheet of paper everything you want to
get done over the next week.Place a '3' next to the things you have to get done, a
'2' next to the important but not essential activities, and a '1' next to the ones
which would be nice to accomplish but are not essential.
On a separate sheet of paper titled 'What I Will Get Done Tomorrow', list all the
activities that have a '3' beside them which you have to get done tomorrow.
Schedule '2' activities if time permits. Forget about the '1' activities. Enjoy that
nice feeling you get as you cross activities off your list once completed.

Time Out
If you are feeling overwhelmed, schedule time alone when you
leave school, work or get out of the house. If you
have a family or are in a relationship, tell your
loved ones that you need time-out.
Tell them that your request have nothing to do
with them and that you need time for refuelling.
Then take at least one hour to be by yourself in
your garden, walking through the neighbourhood
or in the city. If you can organise it, going away
overnight can do the world of good.
Time with Friends

When people get very stressed, they sometimes forget about their
friends. Your friends can help distract you from your work or
family commitments. There is nothing like a good laugh to ease
your tension. Call them up and either invite yourself over or
invite them over.

Stress Control through Breath Control

Faced with a stressful situation our breathing tends to change. A simple

demonstration is to make a tight fist. Try doing it now.Did you notice any
variation in your breathing? Many people will momentarily hold their breath
during physical and other stress situations. A sudden noise in the middle of the
night will often freezeour breathing. Everyday stressors like difficult face-to-
face encounters and running late can easily alter our breathing patterns. Usually
we breathe faster,shallower and we can unconsciously forget to breath. Too
much of this, say over a bad year or so, can create an upset in body chemistry
that results in anything from mild tension to feelings of panic.Chronic (long-
term) faulty breathing has been linked to high blood pressure and a range of
other diseases. You may wish to check your ability to relax your breathing.
Ideally when under any kind of stress it should be slow, deep and regular .Count
the number of breaths you take over 60 seconds. If you are very relaxed you are
breathing at about a rate of 10 to12 breaths per minute. This converts to 5 or 6
sconds for each breath in and out.The normal rate is up to 16 breaths per minute
at rest. To see if you breath deeply place one hand on your stomach and the
other on your upper-chest. Take in a big breath. Deep breathing shows as your
tummy hand moving first. If the hand on your upperchest moved first you are
probably a shallow breather. Under stress this can mean you only get about a 1/2
to 2/3 of your body's oxygen requirement.The 'fist' exercise above is a guide to
whether or not you are more prone to breathe irregularly under stress.
Occasional real-life checks are of course more valid and reliable assessments of
your breathing style.You can train yourself to breath in a more relaxed way
under stress with a couple of weeks or so of regular checks. Taking two slow,
deep breaths lowers your blood pressure by 2mm of mercury instantly!

Catastrophe Scale
Think about the one thing which really seems to be causing your stress, like
having too many things to do at one time, the bank account scraping bottom or
having failed at something.On a scale of 1 to 100 where 100 is the worst thing
which could be happening to you, 50 is medium bad, and 10 is a little
bad, how bad is it that this thing has happened or will be happening
tomorrow? (Remember the scale only goes to 100!)

Rate how bad the problem is on this scale (mentally record or write
down a number).

|------------|------------------------------|-----------------------------|-------------|
0 10 50 90
100

Not A little bad Medium bad Very bad The bad worst
|- 100 World war; death of a loved one; life-threatening
illness; permanent paralysis.
|- 90 You have a serious car accident; house burns down;
family member very ill; you lose your job; you break
your leg ; house burgled.
|- 50 You break an antique vase; you have a fight with
a friend.
|- 10 You have a flat tyre.
|- 0

Above is a list of catastrophes rated by severity. While you might not agree with
all the ratings you'll probably agree with the ones listed above and just below
ninety. Using this objective scale, where would you now rate the problem which
seems to cause you so much stress? Place crosses on the scale where you
generally place it and where you now rate it. A scale such as this enables people
to see how, under stress, they blow the stressful event out of proportion and
make it worse than it is. We often react to minor stress ors as strongly as, if not
more than, to more serious events. If you did, join the club. It's human nature.
However, repeated high intensity reactions can harm our physical and mental
health. Try to develop, over time, the capacity to detach and look at your
problems “from 30,000 feet.” Appropriate humour under stress is regarded as
one of the most mature and effective coping strategies of all. This is because it
involves this oftentimes demanding ability to detach and take life less seriously.
EXERCISES
EXERCISES-1
A Balanced Life Style

1. Calculate the number of hours you spend on college/studying (lectures,

labs and independent work).

2. Calculate the number of hours you spend socialising (including coffee

breaks).

3. Calculate the number of hours you spend exercising.

4. Calculate the number of hours you spend doing paid work.

Now go back and calculate the same items, this time using the number of hours
you would ideally like to spend on each item.
If you think there is an imbalance between what is ideal for a balanced life style
and what you actually do, consider the following questions.

What needs to change in your lifestyle?

What might be the difficulties in changing?

What help might you need to make changes?

EXERCISE-2

STRESS QUESTIONNAIRE

Here are eight questions for which you can score 1 or 0 for each.

In the last three days:

1. For two of them have you engaged in some activity that puffed you
for a little while?

2. Have you eaten mainly (2/3) protein rich plant foods, fruit and
vegetables and whole grain products?

3. Have you laughed?

4. Have you touched someone? Like humour it's good for the immune
system.

5. Have you been aggressive? If you lost your cool you lost a point.

6. Did you physically relax? Not just flop in front of the TV but did something
that unwinds physical tension like deep breathing.

7. Did you give yourself some mental bonuses? Did you watch a nice movie,
dream a little, stop to smell the roses, go for a walk in the garden(s),read
a trashy novel or magazine?

8. Have you done anything for someone else like give a compliment or
write a nice note?

A score of one or two means you are seriously stressed!

EXERCISE-3
STUDENT STRESS RATING SCALE
The following are events that occur in the life of a college student. Place
a check in the left-hand column for each of those events that has
happened to you during the last 12 months.

• ___ Death of a close family member - 100 points

• ____ Jail term - 80 points
• ____ Final year or first year in college - 63 points
• ____ Pregnancy (to you or caused by your) - 60 points
• ____ Severe personal illness or injury - 53 points
• ____ Marriage - 50 points
• ____ Any interpersonal problems - 45 points
• ____ Financial difficulties - 40 points
• ____ Death of a close friend - 40 points
• ____ Arguments with your roommate (more than other day) – 40

points
• ____ Major disagreements with your family - 40 points’
• ____ Major change in personal habits - 30 points
• ____ Change in living environment - 30 points
• ____ Beginning or ending a job - 30 points
• ____ Problems with your boss or professor - 25 points
• ____ Outstanding personal achievement - 25 points
• ____ Failure in some course - 25 points
• ____ Final exams - 20 points
• ____ Increased or decreased dating - 20 points
• ____ Changes in working conditions - 20 points
• ____ Change in your major
• ____ Change in your sleeping habits - 18 points
• ____ Several-day vacation - 15 points
• ____ Change in eating habits - 15 points
• ____ Family reunion - 15 points
• ____ Change in recreational activities - 15 points
• ____ Minor illness or injury - 15 points
• ____ Minor violations of the law - 11 points

Score: _________________

INTERPRETING YOUR SCORE

Less than 150 points: relatively low stress level in relation to life events
150 - 300 points: borderline range
Greater than 300 points: high stress in relation to life events

EXERCISE-4
Stress Prescription
Identify stressful situations or demands. These can be academic, personal,
family or job related.

Why do you think it is stressful? What are your thoughts, feelings, and
behaviours?

What can you do about changing these situations/demands?

Are you able to think about them/appraise them differently?

What resources do you have to cope with the demand/stressor?

Do you need other ways of coping? What might you try?

Behavioural Strategies:

Cognitive Strategies
EXERCISE-5
Plan of Action
To take charge of stress, it is important to identify sources of stress and skills
that you have for managing it. Use the following guide to set up your own
plan of action for stress management—take charge.

I. Identify your three strongest sources of stress and the degree of stress you feel
regarding each.
1. ______________________________________________________________
2. ______________________________________________________________
3. ______________________________________________________________

II. How do you respond to each source of stress? (Review Lesson One)
Physical _________________________________________________
Emotional _________________________________________________
Mental _________________________________________________
Social ________________________________________________

III. Why are you dissatisfied or unhappy with each of the three stressors?
1. ___________________________________________________________
2. ___________________________________________________________
3. ____________________________________________________________

IV. What would you like to change in each of the three situations?
1. ____________________________________________________________
2. ____________________________________________________________
3. ____________________________________________________________

V. Identify skills you possess that could help in managing stress.

Physical skills (energy, strength, agility)

1. ___________________________________________________________
2. ___________________________________________________________
3. ___________________________________________________________
Emotional strengths (self-confidence, empathy, calm)
1. ______________________________________________________________
2. ______________________________________________________________
3. ______________________________________________________________

Support from others (family, friends, clubs)

1. ___________________________________________________________
2. ___________________________________________________________
3. ___________________________________________________________
Mental resources (humor, problem-solving, insight)
1. __________________________________________________________
2. __________________________________________________________
3. __________________________________________________________
Present lifestyle (rituals, hobbies, health)
1. __________________________________________________________
2. __________________________________________________________
3. __________________________________________________________

VI. Develop a plan of action. Describe each step you will take to reduce the
level of stress and solve the situation.

1. ___________________________________________________________
2. ___________________________________________________________
3. ___________________________________________________________

VII. What goals would you hope to achieve and when?

Ideal goal: _____________________________________________________

Challenging goal: _________________________________________________
Acceptable goal: _________________________________________________

VIII. Act on your plans.

Knowing When To Get Help

Although most stress can be managed, monitored, and maneuvered, it is

important to obtain professional help before the situation is completely out of
control. Such resources as the family doctor, mental health professionals,
counselors, and clergy may help in dealing with extreme levels of stress and the
physical and emotional trauma that often accompanies it.
 EXERCISE-6
DAILY STRESS LOG DATE: ----/----/-----------
(WORKSHEET)

TIME PLACE SOURCE OF TENSION COPING

STRESS LEVEL* STRATEGY

*TENSION LEVEL 1=SLIGHT 2=MODERATE 3=STRONG 4=

INTENSE
Major source of stress today: ------------------------------------------------------------
Assessment of how you managed stress today: --------------------------------------
Today’s Exercise: ------------------------------------------------------------------------
Duration: ------------------------------------------------------------------------------------
EXERCISE-7
Study Questions

Stress Management—Taking Charge

1. What are the three ways to reduce unwanted stress or manage it productivel
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2. Is it desirable to reduce all stress from your life?

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3. How can relaxation be helpful in managing stress?

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4. Establishing a personal plan of action is one way of learning to manage stress.
What are other ways of learning more about stress management?
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Study Answers

Stress Management—Taking Charge

1. Manage your physical and psychological well-being. Monitor your present

level of stress. Maneuver to eliminate the cause of stress and change your
reaction to stress.

2. It is not possible to remove stress completely. In fact, some stress may be

useful in helping us perform well or to use care in dangerous situations. What is
necessary is for each person to find an optimal level of stress—not too much or
too little.

3. Relaxation can provide a diversion or period of calm in a hectic day. Relaxing

also lowers blood pressure for short periods of time. This can be helpful before
important meetings, during stressful encounters, or at times when control and
composure are needed.

4. Reading books, magazines, pamphlets, listening to stress tapes, Attending

workshops and seminars, Contacting professionals in stress management,
talking with others about stress management skills.
EXERCISE-8
Performance Quiz

2 H 7 Q 9 R Z 8 A 15

X 3 B 10 P 1 5 G 12 N

The above is a key. If the presenter calls out “2”, you put the letter “X” in the
box, if he or she calls out “H” you put the number 3 in the box. The quiz is
timed.

1. � � � � � � � � � �

2. � � � � � � � � � �

3. � � � � � � � � � �

4. � � � � � � � � � �
EXERCISE-9
STRESS TEST

Answer yes or no to the following questions:

1. Do you worry about the future?

2. Do you sometimes have trouble falling asleep?

3. Do you often reach for a cigarette, a drink, or a tranquillizer in order to

reduce tension?

4. Do you become irritated over basically insignificant matters?

5. Do you have less energy than you seem to need or would like to have?

6. Do you have too many things to do and not enough time to do them?

7. Do you have headaches or stomach problems?

8. Do you feel pressure to accomplish or get things done?

9. Are you very concerned about being either well liked or successful?

10. Do you perform well enough in life to satisfy yourself?

11. Do you get satisfaction from the small joys or simple pleasures of life?

12. Are you able to really relax and have fun?

Scoring:

Give yourself one point for each question 1 – 9 with a yes response and one
point for each question 10 – 12 with a no response.

If your score is four or more, then you may be under significant stress. You may
want to find out more about managing stress.
EXERCISE-10
How Do I Respond to Stress?

Take a minute to think about past experiences of performing under stress. Think
about times when you did well and also times when you felt you could have
performed better. When you have thought of a few examples from your life of
performing under stress, answer the following questions in order to become
more aware of your own optimal level of stress.

1. A time when I performed well under stressful circumstances was . . .

2. On a scale of 1 to 10, at the time my stress level was _____.

3. I prepared for this task by . . .

4. I did the following things to manage the stress I felt . . .

5. A time when I would have liked to perform better under stress was . . .

6. On a scale of 1 to 10, at the time my stress level was _____.

7. I prepared for this task by . . .

8. I did the following things to manage the stress I felt . . .

9. Right now, my stress level on a scale of 1 to 10 is _____.

10. In order to get to a more optimal level of stress I need to . . .

(Get organized, get some exercise, practice relaxation or ??)

EXERCISE-11

Sorting Exercise – Stress and Coping

Instructions: Here are 24 cards (presenter will have to print and cut) which have
a stressful situation, a symptom of or reaction to stress, and a way of helping a
person to cope with the stress printed on them. You have to sort these cards into
three bundles, according to the categories mentioned above.

Stressful Situations
Being arrested by the Gordian

Moving living premises

Losing one’s best friend

Being in a car crash

Losing your part-time job

Having to go for an operation

Having a fight with a friend

Getting a poor mark on essay/exam

Symptoms or Reactions
Not being able to concentrate

Dry mouth

Avoiding people

Muscle tension

Sweating hands

Forgetting things

Not being able to sleep

Being very moody

Ways of Coping

Think of positive things

Talk to a friend

Eat good food

Share your problem with others

Tell yourself that you can make it

Do relaxation exercises

Take part in sports

Go out with a friend

 EXERCISE-12

TO DO LIST

Priority Item (be specific) Reward (if necessary)

____________________________________________________________

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____________________________________________________________

____________________________________________________________

____________________________________________________________

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____________________________________________________________

____________________________________________________________

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____________________________________________________________

____________________________________________________________

____________________________________________________________

____________________________________________________________

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 CASE
STUDIES
1. Volunteer Stress at a Northern California Rape Crisis
Center

This research project is a case study of a rape crisis center’s volunteer program.
Because
the volunteers respond to recent victims of sexual assault in hospital emergency
rooms, the study was designed to examine the stressors arising from their
confrontation of such emotionally volatile situations. The study focused on the
stressors volunteers experienced, how they coped, how the rape crisis center’s
training program prepared volunteers for job stress, what rape crisis center
employees did to mitigate volunteers’ job-related stress, and how effective
volunteers perceived by rape crisis volunteers and the ways in which they coped
with it to the stress and coping mechanisms of paid counselors in similar
situations, as identified by two related studies. The study found many
similarities between the stress and coping behaviors of the volunteers
interviewed and those of paid counselors in the other studies. All faced
emotional stress and stress related to interactions and operational factors in their
work, and all dealt with stress through personal relaxation and social support.
The differences between the two groups lay in factors related to the volunteer
nature of the interviewees’ job, which led to dread of the unknown and isolation,
and in the political leaning of the rape crisis center which was both a source of
conflict and an inspiration for volunteers.
2. CBI RESPONSE TO HSC DISCUSSION DOCUMENT
‘MANAGING STRESS AT WORK’

1. The CBI welcomes the opportunity to respond to the Discussion Document.

Our substantive views on the issues raised in it are set out below.

Question 1: Our definition of stress points out the difference between pressure
and stress, and that stress is not an illness. Is this definition useful?

2. We believe the definition requires modification, in particular to relate it to the

individual rather than ‘people’ since stress can not be ‘universalised’. Stress is
perceived and experienced by individuals in different ways. Its extent is also
dependent on varying susceptibility to ‘pressure’, broadly defined. It is possible
to see stress, therefore, as that which arises when the pressures placed upon an
individual exceed the perceived capacity of that individual to cope. This not
only accommodates the day-to-day variability in a person’s nature, but also the
interplay of relevant forces, including those out with the workplace.

Question 2: Do you think more needs to be done generally to tackle stress at

work?

Question 3: Please give reasons for your answer:

3. Yes because its incidence has links with sickness absence and loss of
productivity, for example. The 1999 CBI absence survey ‘Focus on Absence’
found that, for non-manual employees, workplace stress was found to be the
second highest contributor to absence although it scored well below minor
illness. We believe therefore that it is essential for employers to consider the
impact of stress on their employees, recognising that it is frequently difficult for
employers to respond to factors contributing to employee stress when the causes
so often arise from a combination of work and home pressures.

4. The CBI believes that the survey findings reflect the awareness of senior
managers of the problems posed to their businesses by stress, wherever
generated and underpins our support for the promotion of ‘best practice’
approaches in support of further guidance, perhaps along sectoral lines, setting
out practical ‘case study’ strategies.
Question 4: Who needs to do what?

5. We believe the Executive, as well as employers and employees in

partnership; have roles to play in identifying and developing advice on the
management of key risks. It is also clear that the various government and non-
government agencies identified at paragraph 45 have important roles to play.

Question 5: Do you think stress at work is a health, safety and welfare issue?

6. The CBI believes that stress does fall within the ambit of health, safety and
welfare but that employers should only be legally responsible for managing risk
‘demarcated’ as being borne of the workplace, as for any other health and safety
risk.

Question 6: Please give reasons for your answer:

7. In general, business would acknowledge the contributing factors at

paragraph 13.

Question 7: How serious should stress at work have to be before we treat it as

a health, safety and welfare issue?

8. Any confirmation of stress incidence in the workplace requires appropriate

risk-based management. Effective strategy should also aim at prevention
through provision of relevant job training, communication with employees and
performance monitoring.

Question 8: How, and to what extent, should we treat issues such as a

combination of work and non-work pressures as a health, safety and welfare
problem?

9. Stress is rightly represented in the discussion document as a broadly-based

issue, transcending the work/home life ‘boundary’ and business needs to ‘factor
in’ the impact of non-work issues on the workplace within an holistic approach
to stress management. Nevertheless, the CBI believes that the consideration of
the Health and Safety Commission and Executive should be limited to the
workplace dimension. It should be recognised that stress, as pointed out earlier,
is an individual based issue. Identification and improvement action should be
co-ordinated by the occupational health and personnel functions within
companies’ overall risk management strategies.
Question 9: What do you think is the best option or combination of options?

10. The CBI believes that the best way forward would be to pursue a
combination of options a) and b) at paragraph 30. We believe that sectoral
guidance including case studies would enable companies to benchmark their
approaches to stress against other firms in the same industry. Simple ‘best
practice’ guidance will also clearly be of benefit to small and medium-sized
enterprises.

Question 10: Would the sort of AcoP we describe at annex 2 be worthwhile?

11. The CBI remains firmly of the view that the introduction of such a quasi-
legal instrument as an Approved Code of Practice amplifying the general duties
on employers under the Health and Safety at Work etc Act and the Management
of Health and Safety at Work Regulations is not appropriate. We remain
unconvinced that the Commission’s criteria for an approved Code set out at
paragraph 35 have been satisfied, in particular, that ‘there is a strong
presumption’ in favour of a particular method or methods… … ..’. It should also
be reiterated that the difficulties regarding enforcement of a Code would be
formidable as elaborated at paragraph 39, not least that of establishing a strong
causal link between work and the incidence of stress. Because of the inherent
difficulty in making these linkages, we feel that an Approved Code would have
an unwarranted status in the civil law arena and would be likely to involve
employers in complicated, contentious, time-consuming and costly civil
litigation.

Question 11: Should we limit our action to just a few key causes of stress?

12. Yes. Guidance should be produced on key causes. Generic actions could be
supplemented by more sectoral guidance.
Question 12: If you answered yes, which causes of stress do you think we
should cover under health and safety law, and what type of action would you
suggest would be appropriate?

13. It is not clear that the key stressors have or indeed can be ‘identified’ when
in many cases a single ‘case’ is likely to entail an amalgamation of inputs.
Nevertheless, employers are already required under health and safety legislation
to assess all risks, of which stress may, depending on specific circumstances, be
one and carry out the necessary control measures. In this context, therefore, it is
not clear what an Approved Code has to add, over and above these duties.
Question 13: How do you think we can cover the challenges about
enforcement that HSE and Local Authorities have identified (listed in
paragraph 39)?

14. It is not clear how they may be overcome and indeed their existence strikes
at the heart of the credibility that such an Approved Code would, we believe,
need and in its current guise, seriously lacks. An unenforceable Code would
clearly be ‘bad’ law and risks undermining the high level of confidence that
stakeholders have in the UK system of health and safety lawmaking.

Question 14: What do you think of the approach discussed in paragraphs 43

to 46?

15. We endorse the contribution that the broad range of organisations both
within and outside government can make to the debate.

Question 15: What would you or your organisation be willing to do to tackle

to contribute to tackling stress?

16. The CBI is committed to promoting ‘best practice’ in the management of

this issue and is aware of a various sophisticated management strategies pursued
by member companies. We also fully endorse the programmes in this area
initiated by a number of our trade association members on behalf of their
respective memberships. We will also use our networks to promote any further
guidance developed by the Executive.
BIBLIOGRAPHY
BOOKS NAME:
• ORGANISATIONAL BEHAVIOR
SASHI K. GUPTA
ROSY JOSHI

• MANAGEMENT STYLES -
Dr. JOHN DEARLES
Prof. JANNY BORLOUG
• MANAGE YOUR MIND
BUTLER
G. HOPER
• BUILDING RESILIENCE TO
JOB STRESS
VALERIE O’HARA

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