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Module – 05

Stress Management

Meaning of Stress

Stress can be defined as any type of change that causes physical, emotional, or psychological strain. Stress is
your body's response to anything that requires attention or action. Stress is a physical, mental, or emotional
response to any demand or challenge. It is how your body and mind react when you feel under pressure or
when something disrupts your normal balance.

Types of stress at work:-

1. Lack of time or perceived lack of time:- When you drive to the airport to have dinner at a nice
restaurant close by, you don‘t have any stress. Drive to the same airport knowing that if you are not there in
50 minutes you will miss your flight, and you will have an amazingly stressful ride and may arrive at the
airport with stubs where your nails previously were.

2. Too many open folders:- Regardless of whether you are a good multi-tasker or not, working on too many
things at the same time is stressful. Since our intuition is to accomplish projects and do them well, a portion
of our mind is occupied with that laundry list of things to do which will in turn cause stress. If too many
tasks are forced upon us, that stress is mixed with resentment and the results are substantially worse.

3. Lack of Clarity / Tentative Status / Indecision:- This truth is as old as our instinct: people need to know
where they stand. They like to clearly know what is expected of them and what their status is. Indecision, or
worse yet - flipped/flopped decisions, lead to uncertainty. Uncertainty is the lifeline of stress.

4. Lack of Knowledge:- People get stressed out when they don‘t have the right expertise to deal with the
situation. I remember the first time I attempted to do my own tax return. While most people told me that it‘s
a walk in the park, I was completely stressed by it. I quickly realized that I didn't have the knowledge for
this and I delegated to an expert. The stress disappeared instantly. For the past 30 years, someone else has
been preparing my taxes and the money I pay is peanuts compared to the stress I would have gone through.

5. Change:- There are a small group of people that get bored easily. That boredom causes stress for them
and they crave change. However, for the majority of people, it‘s the change that causes stress. Changing
jobs, cities, houses, significant others, schools When you are younger, it's the fear of the unknown that is
the culprit, and when you are older, it‘s the effort it takes to re-familiarize yourself with something new that
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stresses you out. This is why our grandparents get stressed with computers, and we get stressed playing our
kids' video games.

6. Worrying about events that have not happened yet:- The world is filled with worst-case scenario
people. This mentality makes you stressed about something that may or may not happen. Why waste brain
cells? • How do I overcome it? Aim for the best-case scenario, and plan to deal with less-ideal outcomes.
The net effect is the same, but this option lets you enjoy the journey.

7. Lack of Control:- Perhaps the most common reason for stress in the workplace is lack of control. People
feel that they either don‘t have control over a situation, or they are not allowed to apply their solution to the
problem at hand.

8. Physical Health / Relationships:- When people don‘t feel good about themselves, they get stressed.
When they get stressed, many seek instant gratification. Some go shop, eat high-calorie ―upper‖ foods,
drink, smoke, etc. Needless to say, these acts of instant gratification not only don‘t reduce stress, they
compound it. As a manager, you may feel that the personal well-being of your employees is none of your
business. However, in fact, most employees spend most of their waking hours at work and their personal
status not only affects their work, but also the entire company‘s performance.

Causes of stress

Stress is a feeling of emotional or physical tension. It can come from any event or thought that makes you
feel frustrated, angry, or nervous. Stress is your body s reaction to a challenge or demand. The stress can be
caused by various reasons it could be physically and mentally as well. According to recent survey reports
states that nearly 77% of people face physical symptoms caused by stress and 54% of people say stress has
caused them to fight with people close to them and 30% of the people says stress has caused because of their
work pressure.

The major causes for the stress are as follows:-

1. Job pressure:- Work-related stress is a growing problem around the world that affects not only the health
and well-being of employees, but also the productivity of organisation. Some of the important job pressure
can be long hours of work, heavy workload and conflicts with co-worker of boss etc.

2. Money:- This can be also called as financial stress it occurs more to the low income and household
people because they cannot meet, they requirements due to fluctuation of job status and no standard incomes
Stress can result from not making enough money to meet your needs such as paying rent, paying the bills,
and buying groceries.
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3. Relationships:- All couples experience stress. Sometimes stress comes from problems with family and or
friends that we carry over into our relationships. Stress can also come from the couple‘s issues, such as an
argument, differences in wants or needs, or feeling neglected etc.

4. Health related:- Your body reacts to stress by releasing hormones. These hormones make your brain
more alert, cause your muscles to tense, and increase your pulse. In the short term, these reactions are good
because they can help you handle the situation causing stress. This is your body way of protecting itself.

5. Poor nutrition:- chronic stress can affect the body‘s use of calories and nutrients in various ways. It
raises the body‘s metabolic needs and increases the use and excretion of many nutrients. If one does not eat
a nutritious diet, a deficiency may occur. Stress also creates a chain reaction of behaviours that can
negatively affect eating habits, leading to other health problems down the road.

6. Media overloaded:- It refers to when we have lots of information being overloaded in our brains it could
be related to education computer software mobile phone all such things will be creating an overload of
information in one human and leads to stress full conditions of the person.

7. Sleep issues:- Stress can adversely affect sleep quality and duration, while insufficient sleep can increase
stress levels. Both stress and a lack of sleep can lead to lasting physical and mental health problems. A lack
of sleep can cause the body to react as if it in distress, releasing more of the stress hormone.

Consequences of stress:-

It refers to how the stress affecting a person and leads a person into mentally and physically weaker. Much
of the people mostly face the physical consequence of stress when compare to the mental consequence of
stress.

The major consequence of stress are as follows:-

1. Anxiety

2. Depression

3. Sleep issues

4. Digestive issues

5. Heart problems

6. Weight gain
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7. Weight loss

8. Memory issue

Some of the following activities can be done to reduce the causes and consequence of
stress:-

1. Exercise regularly

2. Maintain a proper nutrition diet food

3. Spend more time with positive people

4. Make time for relaxation

5. Cut down on Caffeine, alcohol, energy drink and sugar

6. Consumption

7. Get professional help of consultation.

Problem Relating to Stress in Corporate management:-

Why is Stress problem in the workplace?

Stress is a state of mental or emotional strain or tension resulting from adverse or demanding circumstances.
Stress happens when one feels that he can‘t cope with pressure and this pressure comes in many shapes and
forms and triggers physiological response. And it creates perceived threats to one‘s survival. Some most
common causes of stress are survival stress, internal stress, environmental stress, and fatigue and overwork.

Causes of work-related stress:-

Some of the factors that commonly cause work-related stress include:-

• Long hours

• Heavy workload

• Changes within the organisation

• Tight deadlines
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• Changes to duties

• Job insecurity

• Lack of autonomy

• Boring work

• Insufficient skills for the job

• Over-supervision

• Inadequate working environment

• Lack of proper resources

Work-related stress is a management issue:-

It is important for employers to recognise work-related stress as a significant health and safety issue. A
company can and should take steps to ensure that employees are not subjected to unnecessary stress,
including:

• Ensure a safe working environment.

• Make sure that everyone is properly trained for their job.

• De-stigmatise work-related stress by openly recognising it as a genuine problem.

• Discuss issues and grievances with employees, and take appropriate action when possible.

• Devise a stress management policy in consultation with the employees.

• Encourage an environment where employees have more say over their duties, promotional prospects and
safety.

• Organise to have a human resources manager.

• Cut down on the need for overtime by reorganising duties or employing extra staff.

• Take into account the personal lives of employees and recognise that the demands of home will sometimes
clash with the demands of work.
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• Seek advice from health professionals, if necessary.

Indian Perspective of Stress Management.

Sixty-six percent of working professionals in India are suffering loneliness, wish they had someone to share
their highs and lows with Others, they feel work harder than they want to because of competitive work
environment reveals a survey by Cadbury India. The survey polled over 2,100 professionals in the 25 – 35
age groups in cities including Mumbai, New Delhi, Ahmedabad, Pune, etc., So as to survive successfully in
the competitive and stressful environment, human personality with sound mind is needed for peaceful and
prosperous global environment.

1. Take a mindful walk:- No, pacing frantically in front of the elevator doors doesn't count. To effectively
give your brain a timeout, take a complete break from work and go for a quick walk outdoors for as little as
five minutes. Ensure that you focus only on the present during this time. Once your mind has been freed
from obsessively going around in circles, you'll be surprised how rejuvenated you feel.

2. Mindful meditation with an app:- If you'd like a little nudge to find your zen, help is at hand—in the
palm of your hand, to be precise, with a host of meditation apps that can work wonders for helping you de-
stress. The Mindfulness App, Headspace and Calm lead the pack with features such as guided imagery,
custom meditation exercises and personalised progress records.

3. Maintain a gratitude journal:- Consider this as the ‗100 days of happiness' experiment, but with better
longevity. Before you go to bed at night, list down the positive events that happened to you during the day to
gain better perspective the next time things go haywire. Some of the most esteemed names in the world
today, including Oprah Winfrey and Arianna Huffington keep a gratitude journal to lower stress levels.

4. Write checklists:- It may be easy to keep a running list in your head about all the things you need to do in
a day, but with so many other matters fighting for attention in your headspace, you may just end up over-
stressing yourself because of it. Give your mind a breather by penning down checklists or maintaining a
desk calendar with specific tasks, ranked in order of priority.

5. Declutter your desk:- There is some truth to our mothers' nagging words. There is something undeniably
therapeutic about running your brain on low gear for a while by focusing on the manual aspect of clearing
your desk or workspace. Science has long suggested a link between the physical act of throwing out clutter
and simultaneously freeing the brain from trivial, nagging worries.

6. Listen to music:- You may not be able to pack a bag and head to a yoga retreat with only the sound of
seagulls to serenade your leisurely massage by the beach, but calming music serves up the next best thing.
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Find your jam and disconnect from the everyday by slowly rerouting your overworked brain into a soothing
rhythm.

7. Practice deep breathing:- It is a tale as old as time, and just as true. The next time you feel stressed in
the middle of the day, get up from your desk, find a silent spot and focus all your thoughts on the simple act
of breathing in and out. If you'd like a little help to power down your mind, try the 4-7-8 technique,
popularised by holistic medicine expert, Dr Andrew Weil. Start by breathing in for four seconds, and then
holding your breath for another seven seconds before eventually exhaling for eight seconds.

8. Buy an adult colouring book:- Colouring books are no longer restricted to kids' sections anymore.
Various medical studies have confirmed that colouring or even creating a simple form of artwork, can work
effectively towards reducing symptoms of anxiety and negative feelings. If you'd rather not take up space on
your office desk with a your daily schedule to fill in the lines.

9. Schedule a timeout:- Give in to the urge to go AWOL when things get stressful—for moderate amounts
of time. Schedule ten minutes daily to talk to a loved one or a friend, and strictly steer clear of any topics
related to work. For best results, don't check your email and fight the urge to respond on the office
WhatsApp group during this mini detox.

10. Exercise:- You'd be surprised to know how flexing your physical muscles can rejuvenate the mental
ones. Given the sedentary lifestyle that an overwhelming majority of us lead, nagging back pains and a
cramped neck can only complicate a stressful day further. While you can't immediately drop and give 20 in
the middle of a work day, opt for periodic stretching every hour. A quick body scan can also help—start
from your head and progressively work your way down, working on consciously relaxing any tensed
muscles you encounter.

Stress management techniques:-

Stress management is an important part of your wellbeing and can help you minimize or avoid health
conditions impacted by ongoing stress.

1. Exercise:- Working out regularly is one of the best ways to relax your body and mind. Plus, exercise will
improve your mood. But you have to do it often for it to pay off. Exercise may not always easily fit into your
schedule. It‘s a stress management technique that‘s not only good for your online education, it‘s good for
your body and mind as well.

2. Eat Well:- Eating a regular, well-balanced diet will help you feel better in general. It may also help
control your moods. Your meals should be full of vegetables, fruit, whole grains, and lean protein for
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energy. And don‘t skip any. It‘s not good for you and can put you in a bad mood, which can actually
increase your stress.

3. Take a Break:- You need to plan on some real downtime to give your mind time off from stress. If you‘re
a person who likes to set goals, this may be hard for you at first. But stick with it and you‘ll look forward to
these moments. Restful things you can do include: Meditation, Yoga.

4. Deep Breathing:- Stopping and taking a few deep breaths can take the pressure off you right away.
You‘ll be surprised how much better you feel once you get good at it. Just follow these 5 steps:

1. Sit in a comfortable position with your hands in your lap and your feet on the floor. Or you can lie down.

2. Close your eyes.

3. Imagine yourself in a relaxing place. It can be on the beach, in a beautiful field of grass, or anywhere that
gives you a peaceful feeling.

4. Slowly take deep breaths in and out.

5. Do this for 5 to 10 minutes at a time.

5. Go Easy on Yourself:- Accept that you can‘t do things perfectly no matter how hard you try. You also
can‘t control everything in your life. So do yourself a favour and stop thinking you can do so much. And
don‘t forget to keep up your sense of humour. Laughter goes a long way towards making you feel relaxed.

6. Get enough sleep:- Teaching yourself how to manage stress begins with something simple: getting
enough sleep. A good night‘s sleep is critical not only for online learning success, but for keeping your
stress levels manageable. The National Sleep Foundation recommends 7–9 hours of sleep for both young
adults (18–25) and adults (26–64). 1 Find the amount that‘s right for you, and then try to stick with it.

Meaning of Meditation

Meditation is a devotional exercise of, or leading to contemplation. A contemplative discourse, often on a

religious or philosophical subject.
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Advantages of Meditation

1. Lowers stress:- Perhaps the most common reason why people practice meditation is to lower the level of
stress. There are ample studies showing that regular practice of meditation can relieve stress and improve the
quality of life.

2. Reduces anxiety:- As we know, anxiety and stress are not the same thing. Meditation allows one to cope
and react positively to anxiety, whether or not it is brought on by specific stressors. In order to attain the
anxiety-relieving benefits, one has to practice meditation regularly.

3. Enhances mental health:- Some types of meditation can lead to improved self-confidence and a positive
outlook on life. Studies show that regular meditation can lower the symptoms of depression, reduce the
frequency of negative thoughts, and generate more positivity in life.

4. Improve self-awareness:- Meditation is one of the best ways to improve self-awareness. Regular
meditation helps you develop a better understanding of yourself. At the end of the day, meditation reduces
the feeling of loneliness and brings contentment.

5. Lower blood pressure:- Meditation is known to lower blood pressure by easing stress and reducing
strain on the heart. Countless studies have shown that regular meditation can slightly lower blood pressure
or reduce the need for blood pressure medications. By lowering blood pressure, you also reduce the risk of a
heart attack and stroke.

Techniques

Meditation takes many forms, but for the moment, let‘s turn our attention to four of the more common
meditation techniques. Each of these practices takes a slightly different approach to awareness, and they can
even be used to complement each other.

1. Mindfulness meditation:- Meditation is perhaps one of the most commonly used meditation practices in
our culture today, recently seeing a surge in popularity thanks to apps like Headspace and Calm. In most
practices of mindfulness, one is encouraged to focus on the breath—observing how the air enters and leaves
the lungs— while calmly observing thoughts, feelings and sensations as they occur.

2. Transcendental meditation:- Transcendental meditation (TM) is the first meditation technique that made
its way West. Practicing TM is associated with a wide range of benefits including quieter thoughts,
increased creativity and reduced stress, among others. While mindfulness improves awareness of the
moment, transcendental meditation increases the awareness of being.
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3. QIGONG:- Many people think of qigong (pronounced CHEE-gong) as a type of exercise, often
associating it with other Chinese exercise traditions like tai-chi. However, qigong is perhaps more accurately
described as a more physical type of meditation, incorporating deep breathing and meditation with a series
of slow, controlled movements. the active nature of this practice, think of going as a method of increasing
awareness of energy.

4. Vipassana meditation:- Where samatha meditation is an ancient Buddhist technique based on

mindfulness as described earlier, vipassana meditation builds on the foundation of mindfulness by digging
deeper to seek greater self-awareness. Specifically, vipassana is insight meditation, a form of awareness that
is more curious and inquisitive. [Link] describes it as ―a way of self transformation through self-
observation.‖ we think of vipassana meditation as pursuing an increased awareness of self.

Advantages of Meditation

1. Reduces Stress

• One of the most common and immediate benefits.

• Meditation lowers levels of cortisol (the stress hormone), helping you feel calmer and more centered.

2. Improves Focus and Concentration

• Strengthens your attention span.

• Practices like mindfulness meditation train the brain to stay present and reduce distractions.

3. Enhances Sleep Quality

• Calms the nervous system.

• Helps reduce insomnia by slowing down racing thoughts and relaxing the body.

4. Boosts Emotional Health

• Regular meditation is linked to greater self-awareness, reduced anxiety, and improved mood.
• It fosters positive thinking and helps manage symptoms of depression.

5. Improves Physical Health

• Can lower blood pressure and heart rate.

• Supports immune function and reduces inflammation.
• Some studies show it may even slow aging at the cellular level.
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6. Builds Self-Awareness and Inner Peace

• Helps you connect with your inner self.

• Encourages self-reflection and personal growth.
• Promotes a sense of peace, purpose, and clarity.

7. Enhances Relationships

• Mindful awareness makes you more present in conversations.

• Increases empathy and emotional regulation.

8. Increases Creativity and Problem-Solving

• A quiet mind is more open to new ideas and insights.

• Meditation improves lateral thinking and innovation.

Mental Health

Meaning of Mental health

Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel,
and act. It also helps determine how we handle stress, relate to others, and make healthy choices. Mental
health is important at every stage of life, from childhood and adolescence through adulthood.

Importance of Mental Health in Management

1. Enhances Decision-Making

• A mentally healthy mind is clear, focused, and rational.

• Managers under chronic stress may become reactive, impulsive, or avoidant.

2. Boosts Productivity and Efficiency

• Mentally well managers can better plan, organize, and lead.

• They can maintain consistent performance and handle workloads effectively.

3. Improves Leadership and Team Relationships

• A calm, emotionally stable manager leads with empathy, patience, and clarity.
• This fosters trust, openness, and a healthier team culture.
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4. Reduces Absenteeism and Burnout

• Ignoring mental health leads to exhaustion, absenteeism, and even resignations.

• Promoting mental well-being leads to higher employee retention and fewer sick days.

5. Encourages Innovation and Creativity

• Stress and anxiety block creative thinking.

• A mentally supported team is more open, expressive, and innovative.

6. Strengthens Organizational Culture

• Managers set the tone. If they prioritize mental health, the entire culture shifts toward support,
openness, and care.
• This improves morale, engagement, and overall happiness at work.

Meaning of Brain Storming

In a nutshell, brainstorming is one of the most creative ways of problem solving in which we work on ideas.
We can either come up with a new idea or build on an existing idea as well. Since there is no rule of thumb
in brainstorming, it can be applied individually or in a group.

• Firstly, a goal is defined to understand what the main purpose of brainstorming is.

• Once we have an end-goal to achieve or a problem to solve, various challenges that come along are
explored.

• Furthermore, different aspects of the problem or situation are explored and we list down ways to overcome
the challenges.

• There is no structure in brainstorming, and no idea is considered wrong. All ideas are noted during the
brainstorming sessions, and some can even be clubbed together.

Main Purpose of Brain Storming

• Its main purpose is to solve a problem creatively or innovatively.

• Brainstorming also emphasizes on improving our ideation process and elevates the creative thinking of
individuals.
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• One of the major objectives of brainstorming is to withhold criticism and welcome all sorts of ideas to the
table.

• Idea association is another objective of brainstorming as it encourages us to club ideas or work on existing
ideas.

• Lastly, it believes in getting a brand-new perspective towards a problem that can introduce tons of new
ideas for it.

Types of Brainstorming

Majorly, brainstorming is done in two ways – individually or in a group. Though, when it comes to how we
brainstorm on topics, it can be of the following types:

1. Analytics Brainstorming

In this, we analyse the present situation from a different perspective and mostly use tools to assist us. Mind
mapping, reverse brainstorming, SWOT analysis, Five Whys, Gap Filling, and Diverse Analysis are some of
its major subtypes.

2. Quiet Brainstorming

This is mostly done when members are not able to meet, so that they can share their ideas in the best
possible solution, via collaborative brainstorming, brain netting (online brainstorming), slip writing, etc.
Role Play Brainstorming In this, we intentionally think from the perspective of someone else (like customers
or competitors). Reverse thinking, role storming, or figure storming are some of its major instances.

Advantages of Brainstorming
The solution could be to brainstorm. A brainstorming session is where senior management might gather to
generate ideas on a particular subject or problem. It's important to start thinking creatively while remaining
respectful of others' perspectives.

1. External Contribution

In a brainstorming session, everyone can freely suggest ideas. Having the most direct access to the problem
makes it incredibly tough to generate novel ideas. People less knowledgeable about the topic can talk
candidly about concepts they are considering when you include others in the dialogue to discover fresh
approaches. The following point is crucial since only some concepts will be excellent.
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2. Idea Development

There is no need for any suggestion stand alone. Even if a concept isn't the best answer, it's still vital to
express it since it could help someone else understand it. The premise behind idea building is that through
exchanging ideas, new ones are inspired, which leads to a chain reaction of fresh ideas. For idea building to
flourish during a brainstorming session, all ideas must be allowed to develop. As a result, sharing will
decrease, reducing the session's effectiveness.

3. Breaks the Pattern

Getting out of a routine is a further advantage of brainstorming sessions. There may be no obvious problems
with the way things are going. A brainstorming session might still be helpful since it may highlight changes
you needed to be aware you needed for the project.

4. Generation of Lists

The list of concepts you can take away and expand upon in the future is one of the nicest things about
finishing a brainstorming session. Even if not all suggestions are immediately useful, having a list may
inspire your imagination for weeks or even months after the session. Each session should include at least one
person taking notes to ensure every concept is remembered.

5. Teamwork

Co-workers can participate in brainstorming sessions, strengthening their sense of teamwork and allowing
them to solicit assistance from others. Brainstorming sessions involving the team foster a sense of unity.
Without individuals, brainstorms would not take place.

Disadvantages of Brainstorming

Anyone who has tried to put together a team or manage the work of many personalities to address an issue
should be familiar with the drawbacks of brainstorming. Making decisions gets increasingly difficult.
Arguments will undoubtedly come up. Some people are more or less excited about the chance to participate
than others.

1. It Transforms Brainstorming Sessions into Chaotic Scavenger Hunts

It's exhilarating to form a new team to address a challenge. However, if you're not careful, brainstorming
with a group can lead to disjointed discussions and free-for-alls that fail to generate useful suggestions. For
this reason, it's essential to draught a brief and an agenda in advance of your first group brainstorm.
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2. It Promotes Excessive Groupthink and Little Original Thought

Groupthink is the term for this. It's nice to build off one another's ideas until it isn't. Teams might
occasionally get overly centered on a single concept and lose their distinct sense of creativity. Add a bit of
honesty to the mix to counteract this. Create a space where people may freely share their thoughts and
opinions. People won't become obsessed with the initial option with this flexibility, and they're more likely
to express their genuine, uncensored opinions.

3. It Permits a Small Group of Individuals to Control the Discourse

Just put it down to human nature. One individual always takes charge, voices their views, and expects the
rest of the group to follow suit. The same applies to brainstorming. The creative process is hampered by
dominant personalities who intimidate or make other team members afraid to voice competing opinions.
Thankfully, there are some strategies for dealing with such overbearing meeting personalities.

4. Problems with Working Remotely

The traditional method of assembling around a whiteboard armed with mountains of Post-It notes is no
longer viable in the era of Covid-19. While some managers worry that brainstorming is on its way out, new
strategies are made possible that are just as, if not more, successful.

5. Personality Variations

During brainstorming, you'll notice the divide between the two if your team is made up of a mix of
introverts and extroverts. Extroverts will not hesitate to share their most outrageous thoughts in front of a
crowd, but the same cannot be true for quiet introverts. Therefore, you'll need to establish certain criteria if
you truly want your brainstorming session to be inclusive and guarantee that every opinion is heard.

Brain stilling

Brain-stilling or meditative silence is the most reliable method to discover solutions to problems and
difficulties which seem to be difficult to be tackled by reason and intellect because through this one can
come into contact with the inner mind or higher consciousness called ―Chetana‖.

As a normal human being, multitudes of thoughts pass our brain every second. We have approximately
about 60,000 thoughts per day. Many of them are recycled. Most thoughts involve remembering the past or
planning for the future.

• They are often out of our awareness about various things.

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• They are chaotic, and there are far too many of them preventing us from being effective or focused
thinkers.

• If we do not organize our thoughts, they start running us. They clutter our minds and take us out of the
present moment and hence we are distracted.

• Many of us have racing minds which means we are always thinking ahead towards outcome and solution,
even when we are in dialogue with other stand should be listening, considering input, and working with it in
the moment. Racing mind creates reaction, not response, and impatience.

• Effective decision making and effective management desires that we only invoke those thoughts that are
needed by us. This is possible only if we stop the flow of undesirable thoughts to our brain. As we establish
control over the five senses. This continual flow of unwanted thoughts gradually ceases.

Yoga

Meaning of Yoga

Yoga, originated in Ancient India, has become a worldwide phenomenon now. This form of exercise,
postures, and meditations has immense physical and mental health benefits. The main goal of yoga is the
attainment of physical, mental, and spiritual well-being. Expansion and raising of consciousness in order to
bring co-existence with everything and everyone. Yoga means union, join, yoke, bind, attach or connect. It
also means the unification of physical, mental, intellectual and spiritual aspects of human being.

Significance of Yoga

1. Physical purity:- Internal organs of our body can be cleaned by various yogic exercises. Basically, there
are three substances in our body i.e., Vaat, Pitt and Kaph. There should be proper balance between these to
remain healthy. Jal Neti, Dhoti Neti, Nauli, Kapaalbhati keep the internal organs of our body in a clean state.

2. Reduces mental tension:- The modern age has disturbed a person‘s peace and happiness because of
stress and tension. Yogic exercises like Prathahar, Dharana, and Dhyana play an important role in getting
peace of mind. Shavasana, Padamasna, Vajrasana and Sidhasana, etc., are beneficial for releasing stress and
tension of mind and body.

3. Cure and prevention of diseases:- Regular practice of Yoga can prevent many diseases like
constipation, cold, cough, insomnia, asthma, high blood pressure, arthritis, acidity, heart attack, leprosy,
menstrual disorder, and back pain. It is highly effective to cure a large number of disorders. Various Yogic
exercises increase the immunity power of an individual.
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4. Postural deformity:- If you are not having proper posture, you are not able to perform your work
efficiently. We usually put more energy even for simple work. Yogic asanas help in correcting body
deformities if we perform on regular basis. Dhanurasana is good for stimulating posture for back limbs,
nerves, and muscles. Sarvangasana, Vajrasana, Mayurasana, Bhujangasana etc., are best to remove postural
deformity.

5. Provides relaxation:- To remove fatigue from the body rest and relaxation are essential. Anyone who
involves herself in long duration of work gets tired. Shavasana and Makarasana are beneficial for relaxation
and also reduce mental fatigue.

6. Beautification of the body:- beautiful body is appreciated by everyone. Everybody wants to be slim,
overweight people do not feel comfortable. Obesity is the most common problem nowadays. Obese people
fall prey to various diseases. Obesity can be reduced by yogic exercises and Pranayama.

Advantages of Yoga

1. Improved Flexibility

One of the most apparent benefits of yoga is increased flexibility. Regular yoga stretches and lengthens your
muscles, allowing you to move with greater ease and comfort. Over time, this can lead to improved posture
and reduced risk of injury.

2. Enhanced Strength

While yoga might seem serene, it is a fantastic way to build strength, especially in your core, arms and legs.
Yoga asanas (postures) require you to support your body weight, promoting muscle development and overall
body toning.

3. Stress Reduction

Yoga provides a sanctuary from the stresses of modern life. Mindfulness and controlled breathing
techniques calm the nervous system, reduce stress hormones, promote relaxation and enhance mental clarity
and emotional well-being.

4. Better Posture

Yoga encourages awareness of your body and its alignment. As you become more conscious of your posture
during practice, these habits carry over into your daily life. Improved posture not only makes you appear
more confident but also reduces the risk of musculoskeletal issues.
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5. Increased Energy Levels

Regular yoga practice boosts energy levels by improving circulation and oxygenating the body's cells. It also
stimulates the release of feel-good hormones, leaving you with a natural sense of vitality and vigour.

6. Enhanced Mental Focus

Yoga requires concentration and mindfulness, which can significantly enhance mental clarity and focus.
Over time, these skills spill over into everyday life, helping you stay present and attentive in all that you do.

7. Improved Sleep Quality

Yoga is a powerful tool for those who struggle with sleep issues. The relaxation techniques in yoga can calm
a racing mind and ease the body into a restful state, leading to better sleep patterns and overall well-rested
mornings.

8. Stronger Mind-body Connection

Yoga encourages a deeper connection between your mind and body. Through regular practice, you will
become more attuned to physical sensations and emotional responses. These are some of the benefits of
doing yoga, and this heightened awareness can help you make healthier choices in your daily life.

9. Enhanced Emotional Balance

Yoga teaches us to accept and process our emotions without judgement. By developing emotional
intelligence on the mat, you can apply these skills to handle stress, anxiety, and negative emotions in a more
balanced and constructive manner.

10. Spiritual Growth and Inner Peace

Ultimately, yoga is a path to spiritual growth and inner peace. It allows you to connect with your inner self,
fostering a sense of contentment and acceptance. This spiritual dimension of yoga can lead to a more
profound understanding of yourself and the world around you.

Review Type Questions

1. Give the meaning of Stress?

2. State various types of Stress at work?

3. What is Corporate Management?

4. Give the meaning of Stress Management?

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5. What is Meditation?

6. Give the meaning of Mental Health?

7. What is Brain Storming?

8. Give the meaning of Brain Stilling?

9. What is Yoga?

Descriptive type

1. Discuss the concept of Stress?

2. Explain various types of Stress at work?

3. Discuss the causes of Stress?

4. Explain the consequence of Stress?

5. Discuss the problems relating to stress in corporate management?

6. Explain in brief about Stress Management Techniques?

7. Discuss in brief about Meditation?

8. Explain various Techniques of Meditation?

9. Discuss advantages of Meditation?

10. Explain in brief about Mental Health?

11. Discuss the importance in Management?

12. Briefly explain about Brain Storming?

13. Explain about Brain Stilling?

14. Discuss various types of Yoga?

15. Explain the significance of Yoga?

16. Discuss advantage of Yoga?