Table of Contents

1. Stress………………………………………………………………………………………………………………………………1
2. Types of stress…………………………………………………………………………………………………………………1
3. Stress Management…………………………………………………………………………………………………………2
4. Methods of stress management………………………………………………………………………………………2
5. Workplace Stress……………………………………………………………………………………………………………..3
6. Tecniques of stress management……………………………………………………………………………………..4
 PRESENTATION REPORT

Industrial pshycology and Human behaviour

SUBMITTED TO:
Mr.Nabi Ahmed

SUBMITTED BY:

Sami Ullah UW-14-ME-BSC-086

Muhammad Arsalan UW-14-ME-BSC-088

DEPARTMENT OF MECHANICAL ENGINEERING

WAH ENGINEERING COLLEGE
UNIVERSITY OF WAH
 Stress:
Stress is simply a reaction to a stimulus that disturbs our physical or mental equilibrium. In other
words, it's an omnipresent part of life. A stressful event can trigger the “fight-or-flight”
response, causing hormones such as adrenaline and cortisol to surge through the body
Stress is a fact of nature in which forces from the inside or outside world affect the individual,
either one's emotional or physical well-being, or both. The individual responds to stress in ways
that affect the individual, as well as their environment. Due to the overabundance of stress in
our modern lives, we usually think of stress as a negative experience, but from a biological point
of view, stress can be a neutral, negative, or positive experience.

Types of stress:
Stress management can be complicated and confusing because there are different types of
stress. Each with its own characteristics, symptoms, duration and treatment approaches. Let's
look at each one.
a) Acute stress
b) Episodic acute stress
c) Chronic stress

1. Acute stress:
Acute stress is the most common form of stress. It comes from demands and pressures of the
recent past and anticipated demands and pressures of the near future. Acute stress is thrilling
and exciting in small doses, but too much is exhausting.
Fortunately, acute stress symptoms are recognized by most people. It's a laundry list of what has
gone awry in their lives: the auto accident that crumpled the car fender, the loss of an important
contract, a deadline they're rushing to meet, their child's occasional problems at school and so
on.
2. Episodic acute stress:
Episodic acute stress comes from ceaseless worry. "Worry warts" see disaster around every
corner and pessimistically forecast catastrophe in every situation. It is common for people with
acute stress reactions to be over aroused, short-tempered, irritable, anxious and tense. Often,
they describe themselves as having "a lot of nervous energy." Always in a hurry, they tend to be
abrupt, and sometimes their irritability comes across as hostility.
3. Chronic stress:
While acute stress can be thrilling and exciting, chronic stress is not. This is the grinding stress
that wears people away day after day, year after year. Chronic stress destroys bodies, minds and
lives. It wreaks havoc through long-term attrition. Chronic stress comes when a person never
sees a way out of a miserable situation. It's the stress of unrelenting demands and pressures for

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 seemingly interminable periods of time. With no hope, the individual gives up searching for
solutions.

Stress management:
Stress management encompasses techniques intended to equip a person with effective coping
mechanisms for dealing with psychological stress. Stress management defines stress precisely
as a person's physiological response to an external stimulus that triggers the "fight-or-flight"
reaction.
Stress management is all about taking charge: of your lifestyle, thoughts, emotions, and the way
you deal with problems. No matter how stressful your life seems, there are steps you can take
to relieve the pressure and regain control.
Importance of stress management:
 If you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress
wreaks havoc on your emotional equilibrium, as well as your physical health. It narrows your
ability to think clearly, function effectively, and enjoy life.
 Effective stress management, on the other hand, helps you break the hold stress has on
your life, so you can be happier, healthier, and more productive. But stress management is
not one-size-fits-all. That’s why it’s important to experiment and find out what works best
for you. The following stress management tips can help you do that.

Methods of Stress management:

Stress is a part of life, and you can't always avoid it. But you can try to avoid situations that can
cause it, and you can control how you respond to it. The first step knows your own coping
strategies. Try stress to record stressful events, your response to them, and how you coped. Try
making some changes in your life that will help you avoid stressful situations. Here are a few
Methods:
 Manage your time: Time management is a way to find the time for more of the things you want
and need to do. It helps you decide which things are urgent and which can wait. Managing your
time can make your life easier, less stressful, and more meaningful.
 Look at your lifestyle: The choices you make about the way you live affect your stress level.
Your lifestyle may not cause stress on its own, but it can prevent your body from recovering
from it. Try to:
 Find a balance between personal, work, and family needs. This isn't easy. Start by
looking at how you spend your time. Maybe there are things that you don't need to do
at all. Finding a balance can be especially hard during the holidays.
 Have a sense of purpose in life. Many people find meaning through connections with
family or friends, jobs, their spirituality, or volunteer work.

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  Get enough sleep. Your body recovers from the stresses of the day while you are
sleeping. If your worries keep you from sleeping, keep a notepad or your cell phone by
your bed to record what you are worried about-to help you let it go while you sleep. For
example, if you are worried you might forget to run an errand the next day, make a note
so that you can stop worrying about forgetting.
 Adopt healthy habits. Eat a healthy diet, limit how much alcohol you drink, and don't
smoke. Staying healthy is your best defense against stress.
 Exercise. Even moderate exercise, such as taking a daily walk, can reduce stress.

Workplace stress:
Workplace stress is stress related to one's job. workplace stress often stems from unexpected
responsibilities and pressures that do not align with a person's knowledge, skills, or
expectations, inhibiting one's ability to cope. workplace stress can increase when workers do
not feel supported by supervisors or colleagues, or feel as if they have little control over work
processes.Because stress results from the complex interactions between a large system of
interrelated variables, there are several psychological theories and models that address
workplace stress.
 Person Environment Fit Model: This model "suggests that the match between a person and
their work environment is key in influencing their health. For healthy conditions, it is
necessary that employees’ attitudes, skills, abilities and resources match the demands of
their job, and that work environments should meet workers’ needs, knowledge, and skills
potential.
 Job Characteristics Model: This model "focuses on important aspects of job characteristics,
such as skill variety, task identity, task significance, autonomy, and feedback. These
characteristics are proposed to lead to ‘critical psychological states’ of experienced
meaningfulness, and experienced responsibility and knowledge of outcomes.
 Diathesis-Stress Model: This model looks at behaviors as a susceptibility burden together
with stress from life experiences. It is useful to distinguish stressful job conditions or
stressors from an individual's reactions or strains. Strains can be mental, physical or
emotional.
 Jobs-Demand Resources Model: This model posits that strain are a response to imbalance
between demands of one's job and the resources he or she has to deal with those demands.
Job demands are the physical, psychological, social, or organizational aspects of a job that
require sustained physical and/or psychological effort or skills. Therefore, they are
associated with expenditure of time and energy. Job resources are the physical,
psychological, social, or organizational aspects of the job that aid in achieving work goals;
reduce job demands and the associated physiological and psychological cost; stimulate
personal growth, learning, and development.
 Effort-Reward Imbalance Model: This model focuses on the reciprocal relationship between
efforts and rewards at work. "More specifically, the ERI Model claims that work
characterized by both high efforts and low rewards represents a reciprocity deficit between
high ‘costs’ and low ‘gains’, which could elicit negative emotions in exposed employees.

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Techniques of Stress management:
You may not always be able to control what happens in your daily life, but you can practice healthy
habits to manage stress. Here are six stress management Techniques to cope with stress mindfully.
1. Take a Breather:
Ever notice yourself responding to a frustrating situation with a deep sigh? A deep breath from your
abdomen can stimulate the parasympathetic nervous system, resulting in a sense of relaxation.
2. Go Outside:
Go for a walk. Get some fresh air. Gain a new point of view. The point is to stimulate your senses and
shift your awareness to something other than the stressor. A little break from your current environment
and some fresh air and sunlight might be just what you need to refresh your mindset.
3. Help Others:
Volunteering has been proven to relieve stress. It can be an uplifting way to change how you feel about
your life, and at the same time positively impact someone else’s life in a profound way.
4. Burn off Some Steam
Exercise! Running, yoga, lifting weights, and playing sports are all great ways to get your mind off of the
things that you find stressful and do something healthy for your mind and body. Exercise decreases
stress hormones and increases endorphins, which are often referred to as the body’s “feel-good
chemicals.” Physical activity releases endorphins and can help boost your mood and energy.
5. Write It Down:
Make a list of every last frustration, no matter how small, that’s weighing on your mind. Type it up, draft
an email, or write it down on paper. The idea is to interrupt the negative and repetitive thought cycle
that you’ve been focusing on.
6. Think Positive:
Employ the power of positive thinking. Scarlett shared a few examples of positive affirmations to
practice with:
 I can let go.
 I embrace this challenge.
 I can overcome this obstacle.
 I can handle whatever comes my way.
 I can find balance.

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