Posted by Dr. Samiya Mubeen On 27/09/2021 12:09:15


Put simply, stress management is:

“Set of techniques and programs intended to help people deal more effectively with stress in their lives by analyzing the specific stressors and taking positive actions to minimize their effects.”

Popular examples of stress management include meditation, yoga, and exercise.

What is stress?

Stress is the “psychological, physiological and behavioral response by an individual when they perceive a lack of equilibrium between the demands placed upon them and their ability to meet those demands, which, over a period of time, leads to ill-health”

(Palmer, 1989). 

Symptoms of stress

Although we all experience stress differently, some common symptoms include:

  • Difficulty sleeping;
  • Weight gain or weight loss;
  • Stomach pain;
  • Irritability;
  • Teeth grinding;
  • Panic attacks;
  • Headaches;
  • Difficulty concentrating;
  • Sweaty hands or feet;
  • Heartburn;
  • Excessive sleeping;
  • Social isolation;
  • Fatigue;
  • Nausea;
  • Feeling overwhelmed;
  • and obsessive or compulsive behaviors.


Faced with increasing challenges, there are new shifts and changes in today’s corporate world. High levels of competition, new technological advances, demographic adjustments, political turbulence, volatility in financial markets, and the consequences of a global pandemic all contribute to a radical growth in stress, propagating the requirement for new and innovative corporate solutions.

Why is it important to manage stress in companies? Stress creates extreme conditions, which in turn generates new stress, thereby initiating a vicious cycle and undermining the stability of all business processes. An external marketplace survey by Deloitte revealed that among 1,000 full-time professionals, 770 had experienced stress at their current job, of which 91% said that an unmanageable amount of stress negatively affected the quality of their work, and 70% felt that their employers are not doing enough to prevent the stress within the workplace environment or alleviate the burnout within their organization.

Prevention of workplace stress

The prevention of workplace stress is most successful when a combination of both organizational change and individual stress management is used. That is, like any healthy relationship, both parties – the employee and the employer make an effort.

What can the company do to manage stress?

  • Promote leave, rest, and breaks;
  • Encourage exercise and meditation, both within and outside of work hours;
  • Ensure the workload is in line with workers’ abilities and resources;
  • Provide stimulation and opportunities for workers to use skills;
  • Boost workplace morale by creating opportunities for social interactions;
  • Clearly set out workers’ roles and responsibilities;
  • Encourage participation in decision making that affects individuals’ roles;
  • Encourage open communication;
  • Establish no tolerance policy for workplace discrimination;
  • Engage an external consultant to suggest a fresh approach to any existing issues;
  • Create family-friendly policies to encourage work-life balance;
  • and provide training for workplace stress management.

The figure below summarizes the benefits of workplaces that promote healthy and low-stress environments.

Tips for Stress Management

Before discussing stress management techniques, there are several factors to consider.

The following 7 tips are adapted from The American Psychological Association to support individuals with a stress management plan:

1. Understand your stress

How do you stress? It can be different for everybody. By understanding what stress looks like for you, you can be better prepared, and reach for your stress management toolbox when needed.

2. Identify your stress sources

What causes you to be stressed? Be it work, family, change or any of the other potential thousand triggers.

3. Learn to recognize stress signals

We all process stress differently so it’s important to be aware of your individual stress symptoms. What are your internal alarm bells? Low tolerance, headaches, stomach pains or a combination from the above ‘Symptoms of stress’.

4. Recognize your stress strategies

What is your go-to tactic for calming down? These can be behaviors learned over years and sometimes aren’t the healthy option. For example, some people cope with stress by self-medicating with alcohol or overeating.

5. Implement healthy stress management strategies

It’s good to be mindful of any current unhealthy coping behaviors so you can switch them out for a healthy option. For example, if overeating is your current go-to, you could practice meditation instead, or make a decision to phone a friend to chat through your situation. The American Psychological Association suggests that switching out one behavior at a time is most effective in creating positive change. 

6. Make self-care a priority

When we make time for ourselves, we put our well-being before others. This can feel selfish to start, but it is like the airplane analogy—we must put our own oxygen mask on before we can assist others. The simplest things that promote well-being, such as enough sleep, food, downtime, and exercise are often the ones overlooked. Self-care is group care. 

7. Ask for support when needed

If you’re feeling overwhelmed, reach out to a friend or family member you can talk to. Speaking with a healthcare professional can also reduce stress, and help us learn healthier coping strategies.

Personal strategies for stress management are to:

  • Set realistic deadlines;
  • Take a lunch break;
  • Go home on time;
  • Take your holiday leave;
  • Leave work at work;
  • Participate in work functions;
  • Establish open and professional communication;
  • Respect other employees;
  • Do not tolerate discrimination of any sort, report any instances;
  • Sign up for workplace training programs to develop and improve your skills;
  • If required, seek therapy to manage and develop skills to cope with workplace stressors;
  • and develop a healthy work-life balance, creating time for exercise.

See Also: 

  • BUSINESS PLAN | IIBS B-School Bangalore
  • IIBS faculty and its role in building future managers
  • IIBS – A business school with a difference
  • Beyond Rankings – 5 Aspects for choosing top B school in Bangalore
  • AMACE – A Management Activity for Creativity Enhancement
  • IIBS – Ganesha Chaturthi Celebration 2021?




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