Method of Group discussion conduction

Planning a group discussion

        Institutions require to plan in advance before conducting a Group Discussion. The number of members can be six to ten. It is of prime importance that the atmosphere is pleasant before the session begins. The individual presiding over the group discussion session must create a friendly atmosphere in which participants feel free to exchange . their views. It must be ensured that all participants get an equal opportunity to contribute to the Group discussion and that no individual tries to dominate the other group members. The ideas and ideologies of the participants must be 'respected. The environment should be free from bias. Free flow of communication must be encouraged among every participant. 

Group discussion

The Group Discussion is conducted as follows: 

• The group mainly comprises six to ten members, without a leader. For academic purposes. the group may be given a case study and asked to come out with a solution to the given problem or it may be given a particular topic to be discussed. The group must be seated in a way that every member present can see one another freely.
• The group discussion session is usually of 15 to 20 minutes duration. At times, two to three minutes are given for jotting down your thoughts on a piece of paper.
•  Selecting a group discussion topic is done by investing a considerable amount of time and effort. 
• To ensure balance in the overall group discussion event, a person is appointed as .Moderator (in classroom the teacher can be the moderator) Who has to perform the task of conducting group discussion smoothly.
• Summarizing -after 20 minutes panel is asked to stop group discussion and then each participant is asked to summarize the group discussion. 
• While summarizing one should not raise new point, summary should be brief, reflecting one’s effective listening, avoid focusing on only one aspect of group discussion.
• Aft'er summarizing group discussion comes to an end.

Tips for participating in Group discussion

For being effective in group discussion one should:

• Maintain Eye Contact While Speaking

               Do not just look at the evaluates. Maintain eye~to-eye contact with all the group members while speaking. 

• Initiate the Group Discussion

               Initiating the Group Discussion can make a big plus point for you. But remember; take the initiation only if you understood the group discussion point, and only if you have proper knowledge and awareness of the topic. Speaking without proper knowledge .can create a bad impression about you.

•  Allow Other participants to speak

                Do not try to interrupt someone while speaking. Even if you do not agree with their points . or thoughts, do not try to grab the chance to Speak. Instead, you can take notes while they are speaking, and raise the point and clear it out during your turn.

•  Speak Clearly

               You should speak loudly, still politely and clearly, so that you can be heard by everyone. Try to use simple words that can be understood by everyone. Do not try to put heavy ' vocabulary, thinking that it can be a big plus. Group discussion is not to evaluate your language proficiency; rather it is to evaluate your communication skills, where it is necessary to, be understood by everyone.

               Even if you do not like someone’s point, or if someone’s point hurt you, try to express yourself calmly and politely, instead of being aggressive.

•  Don’t Deviate from the Topic

            Do not try to bring points that are irrelevant to topic. Even by chance someone tries to distract the team from the topic; it is a good move for you to take the initiative to bring the subject back to the topic.

• Positive attitude 

            Speak confidently. Don't try to dominate other participants. Maintain positive body language.

• Speak sensibly 

            Go not speak too much, just to add time to your speaking duration. It is not about how long you speak, it is about how sensibly you speak. Though you speak for less time, it should be of sensible and relevant, and should try to give an aim to'the topic.

• Be a Good Listener

             Pay attention while other. members are speaking. This. makes you involve in the group 9 positively, and it brings a coherent' discussion. 

•   No Need of Statistics 

         The discussion is about how much you are aware of the topic. You do not need to come up with exact figures and numbers. As you have very limited'time, just be precise and try to convey your thoughts in a short and simple-language. 

•  Formal dressing: 

        You should always attend a group discussion in a formal wear.,No funny and fancy dressing. It is just like a personal interview.

Guidelines to initiate Group discussion and make it successes 

• Using a Quotation -Start group discussion by using a famous quote
• Facts, figures and Statistics use real life facts, figures as Well as current statistics e.g. our population clocks indicates 33 birth per minutes leading to 2000 an hour Which in turn goes to 48,000 births a day. 
• Asking a Question. to promote the flow Of ideas. e.g what is your View about it? 0
• General Statement-for e.g.in a topic like should there be weekly tests for students? Rather starting with yes or no, start with 'Let's discuss its practical possibility'
•  Short Story -A short story or fable can be effective enough to mum. group discussion 
•  Definition- defining an important word In topic could be effective way to Initiate

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Concept and purpose of group discussion

                     It is expected that employee should work in the team effectively so that the assigned Projects are completed successfully by them. While working on a Particular project the. Team members have to come together for group discussion so as to plan, to solve problems related to the project. The group discussion will be a success it the members are well versed with the method of conducting it with positive approach. Otherwise, it will lead to argument resulting in wastage of time and other resources‘ Hence the students are required to know the concept and purpose of group discussion. The students will learn the method of group discussion and in future will implement the same in professional and social life. This will enable them to exhibit their skills as good team player and leader. The decisions will be made in time and the work will be completed with minimum conflicts within the team.

Group discussion

                      Now a days during selection of a candidate for competent job or even for management studies he/she has to go through group discussion, where his/her abilities and skills are analyzed. A person is assessed for his knowledge, presentation of ideas, and leadership . skill along with other personality traits Besides this Group discussion is an effective method to take decisions on the problems faced while working in team. Several ideas flow in from several minds during the group discussion. hence light from all directions is focused on the problem. This makes decision making possible, where single person might be stuck up.

Group discussion concept

         Group Discussion involves the exploration as well as the discovery of truth through mutual effort and understanding. Group discussion is interplay of several minds hence helps to throw light on difficult subject. Group Discussion is 

1.  The sharing of ideas.
2.  The method of exploring valuable thoughts together.
3.  An exercise of Co-operative thinking.
4.  Is a fusion of ideas where differences are harmonized.

          The general idea is that each participant has the ability to stimulate ideas if: the other members present in the group. By the process of discussion, the collective opinions become greater than the sum of individual ideas. Group Discussion helps in problem identification, in clarifying the issues relevant to a particular topic/situation and in the evaluation of thoughts.

Purpose of group discussion

The reasons why group discussion is conducted are as follows:

1. To exchange information and explore newer ideas - every speaker has an opinion that may throw a different light on the topic/situation.
2. To clarify one's knowledge and to expand one's horizon-Brain storming helps to gather more information. 
3. To enhance listening ability of an individual which is one of the important aspect.
4. To gather the perception of other Speakers knowing What other people think about a particular  topic/situation.
5. To change one’s perception and ideas about a particular topic to build self confidence.
6. To enhance one’s confidence with respect to communication and to build self confidence.
7. To understand others depth of knowledge about a particular topic.
8. To help in thinking critically as well as logically 
9. To come to a Conclusion to arrive at an objective rather than a subjective view i.e summarizing of what others have said about a particular topic.
10. To Improve the language skills of students Mock groups discussion session equip students before they face an interviewer. 

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How to plan for a presentation

       

Presentation planning

   Audience is important as they are spending their valuable time to listen to the presentation. The first step of any presentation is definition of purpose of presentation. Every presentation has its specific purpose and is always delivered to a specific audience to fulfill that purpose presentation without purpose is like driving a car Without a destination. So before planning presentations ask the following basic questions.

• What is the topic for presentation? 
• What is purpose of the presentation? 
• How to plan the presentation? 
• How to build up the content? 
• Which type of media is required?
• How much time is allotted for the presentation?
• What type of questions the audience may ask? 

                  Once it is known, then determine what is to be achieved. This achievement it the goal of the presentation. Remember that the goals or objectives of the presentation are not separate from it but they are part of the presentation directly or indirectly. When goals are analyzed, structure the presentation, and give shape to the presentation and use aids for the presentation.

The goals of the presentation might be as follows:

• Receive good marks in the examination. 
• Create ah interest about something in the mind of audience.
• Influence the teacher and friends by making it attractive and presentable. 
• Add to their knowledge and make them aware about latest things.

            Answers to these questions will give an idea about planning of presentation. Once the topic, purpose and duration are fixed for presentation then think about planning the presentation. Start collecting the information about the topic from various books, magazines, booklets, libraries, experts, and internet. Duration of presentation must be considered before planning, because it helps to prepare the content in well organized manner. Normally it is difficult to prepare for short duration. separate the PowerPoint slides or transparencies according to the sequence of presentation of contents. Manage your time for introduction, content delivery anti summary.

Preparing for presentation and building the Content 

Personal knowledge and experience will give a head start but relevant material from libraries, books, catalogs, magazines, internet etc. is required to enrich content. This is the way to win the audience. After gathering all relevant material, build up the content by using following methodology:

• Mind map 

                 It is a tool which determines specific information to be used to convey the ideas to audience. Write down all the points that are useful for presentation on a paper randomly. Next day, take out the mind map, read it thoroughly and remove the points which are irrelevant to the topic.

• Key points 

                 It is a real challenge for the presenter to find out key points. Apply following parameters to each point to determine whether it is a key point.

• Relevance 

                 Find out whether the point under consideration has any relevance with the presentation. If answer is ‘Yes’, keep it, if ‘No’, drop it.

•  Variety 

                Repetition of points mail create confusion in the listener’s mind. There should be variety of points related to the topic.

• Priority 

                It is always better to prioritize points so as to satisfy audience. Another advantage of prioritizing the points is that the presentation is smooth, free flowing, and audience is able to connect the ideas in very easy way. This will create harmony between the audience and the presenter.

                 Based on above points, prepare an outline of the presentation in chronological order Sometimes logical or rational method is useful to organize contents depending upon its .Importance in the presentation. A presenter should keep in mind that presentation can be organized by various methods
                 Prepare charts, handouts, transparencies, PowerPoint slides as per the contents of presentation. Use of anecdotes, short stories or humor adds to better way of presentation.

Delivery of Presentation 

           An introduction is a very crucial part of any presentation because the first impression is always the last impression. If speaker’s introduction is impressive then people start paying attention. This information may contain following:

• Purpose of presentation 
• Topic of presentation 
• Duration of presentation

          Some important features of the presentation that decides its quality are as follows:

• Statistics 

            Use statistics relevant to the topic to attract the audience. Ensure that statistics must be true, real, valid and latest as far as possible. Give source of it if possible.

•   Quotes by famous personalities 

            The famous quotes always attract the audience. u Try to get moi'e information about the person whose quote is used. Don’t use any quote which is irrelevant to the topic.

•  Use of graphics/audio visual aids 

            Use of pictures, photographs, charts etc definitely enhances the quality of the presentation as they speak better than thousand words.

•  Use of humor 

             Humor is always one of the attractive features of presentation. However it should be used with ultimate care. Humor should be such that it should not hurt anyone. Instead it shall bring smile on everybody’s face.

Use of Audio Video aids

          Use of audio and video aids is key factor in presentation as far as its effectiveness is concerned. Following are some audio / video aids which can be effectively used during Presentation. One should take care that the aid which he / she is going to use is in proper working condition. It should be kept ready for the show at least ten minutes before the commencement of presentation. It should be properly connected to other equipment like PC, Laptop, Audio system etc.

•  Mic:  This is required if the audience is large and the room is quite spacious so it enhances the volume of sound of speaker and there is no stress as far as presenter is concerned. 
•  PA system: This is one of the best audio aid which is largely used if the audience is very large in volume. 
• LCD projector: this is now a very popular visual aid which is extensively used for presentation.

 Preparation of PowerPoint Slides

        Select suitable pattern and layout of slides, which is more appropriate to the topic. It is always better to use suitable font to write the contents. The choice of font depends upon personal likes and suitability of the topic One can enhance his slide by using ‘Word Art’ for the particular ‘ titles. The most important part is its size. It should not be too large or too small which may create unnecessary strain on the eyes of observer. One can use various pictures, photographs, charts, and graphs that may be ‘readily available oh the PC/internet. ‘ If possible, use audio-visual 'files, ‘which will be center of attraction as far as the presentation is concerned. Use different tools such as animation effect, background . sound etc to make slides more superior and beautiful too.
          The main advantage of this type of presentation is that if needed, presenter can carry out changes in the slides at any moment.

Preparation of Transparencies 

        Transparencies are available in single sheet or as a scroll. Scroll is normally used when presenter desires to use it as a black board. Writing is usually done on the scroll in front of the audience. Single sheet or overlay transparencies are prepared in advance and are used as a tool for effective presentation. Care should be taken to use different colors as per the need. Contents on transparency should be the key points with proper size visible to audience. It is better to use stencil to write the words or titles. It always looks attractive if an overall outline is drawn on the . transparency and then prepares the content inside that outline. One should note that for Presentation Techniques effective presentation pictures, figures, and block diagrams etc supported with proper' words are to be drawn on transparency. The pictorial transparency is more effective than the transparency'which includes words only. After preparation of transparencies it should be numbered so that it can be easy for the presenter to display the proper transparency at right time. All the transparencies should be kept in a transparent folder so that it is easy for the presenter to select'and locate the right one. Such folders can be then arranged according to topics and subtopics to be covered during the presentation. Use of overhead projector and transparencies is comparatively low in cost as compared to cost of PC or laptop and LCD projector is concerned. But still it is of great impact on audience if the proper care has been taken while preparing the transparencies and if presenter uses all his creativity while making transparencies. It can have same impact as that of PC and LCD projector.

Performing presentation  

       Presentation can be performed vat seminars, paper presentation competitions, compering at annual gathering, or at guest speeches. One has to follow the right way of presentation considering the situation, type of function, purpose of presentation, an'd time given fer presentation. Once he / she have an idea about it, he / she can plan the presentation accordingly and prepare himself / herself for it. He / she can also select the adequate and proper audio visual aids for the presentation. There are always different ways of presentation which largely depends upon the event or function, One should note that effectiveness of presentation not lies in the costly equipment but it solely depends upon the knowledge of presenter, effective and creative use of available equipment and above all response and participation of audience in the presentation.

 Guidelines for Effective Presentation

      Following are hints to the presenter, which will make the presentation effective.

• Wear neat and clean formal clothes 
• Use proper body language 
• Keep eye contact with the audience
• Make appropriate pronunciation of words 
• Use grammatically correct sentences
• Follow speaker’s manners and etiquettes
• Be courteous with audience
• Motivate audience to participate in discussion
• Carefully listen to the doubts/queries asked by audience 
• Conclude presentation with some beautiful quote or anecdote 

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5 Tips to win everyday

Win today

Tip 1 : Uproar- Work hard

             First thing to say that, If you are not ready to work hard genuinely you've already lost. Nothing is free for you, you've to work hard to get it. The winner inside you will not come out until you take it seriously, There is no winner on this earth who took it easy. When you've passion for something you want, You have to put time and energy together to achieve it. If you do, you’ll be able to see every bit of achievement in what you are doing, just like "every last bit of juice out of that Lemon". Every second you put towards your dream counts.

Tip 2 : Positiveness- Be always positive

            This is very simple rule to stay focused on our goal, Being positive will solve our half of the problem in any situation. and good things will happen. there are many negative peoples in our lives whether in our house or outer circles. don't allow them to fill up negative energy in yourself, because it will decide your outcome indirectly. So what we have to do, just cut negative environment around you and stay focused in you goal. When you create positive environment you can have much better focus on your goal, chances of winning will increase.

Tip 3 : Be cheerful and confident

           Failure is the ultimate way to boost your confidence if you take it as a motivation. Failure is the main component to succeed in you life. without failure there is no success. See the billionaires in the world all had faced failure in their path. If you have no confidence then you will not allow yourself to decide what you will have to do to  achieve something and go for it. I think confidence comes from anything such as "what are your strengths?", "In which you are good at?" etc. Stick to these points and follow it on a straight line something like, you are playing with your strengths! okay. As long as you have the confidence to face or stand for what you want in your life.
         Keep in mind! Over confidence is not good, It will took you to the ground from sky."Jump from the airplane thinking that i can fly..hehehe...then you are fool..so don't give a chance to enter Over confidence in you..okay. Because, the world is full of obstacles which comes in the path of your success. The main disadvantage of overconfidence is, you will ignore the upcoming obstacles and try to climb it without any plan or strategy. So aware from it.

Tip 4 : Make your weakness a big Strength

Usually people judge us for our mistake or weakness and tell us to fix it. Ignore them totally because normally people don't see our strengths they just see our weakness and judge us on the basis of that. so the best use of your time is to focus on improving your strengthens as well as weakness. fin out you strengths and go through developing each bit of it. you will put one day you will put yourself in the best position to  succeed.

Tip 5: Your success is greater than Currency

       I know, 5 to 20 years from now, you don't care what people think about yourself or how you made your money. You just think how much money you have so i just want to say, your success is more more greater than the currency.

       Now, don't worry about about your house, your bank balance, how much property you have in comparison with other, Just see your career and focus on it.

  All the best to you :)

        

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Presentation techniques

                Presentation Techniques

  In today’s world, various types of presentation are made, ranging from sales presentation, oral reports, persuasion to training session. One needs to be a speaker who is able to captivate the audience from the movement he starts to speak and leave the audience hanging onto every word. At the same time the audience should be able to grasp the information displayed on the screen. Hence one needs to learn presentation techniques.

Presentation

                Management is the art of getting things done. Presentation is a fast and potentially effective method of getting things done through other people. In managing any project, presentations are used as a formal method for bringing people together to plan, monitor and review its progress. Presentation comprises basically three major parts, which are as follows:

• Planning for presentation
• Building contents for presentation
• Delivering presentation

Importance of Presentation

       In today's professional world only working hard and keeping excellence in our work is  not sufficient to reach to our goals. It is highly essential also that one should be able to present what he is doing in an attractive manner to all those concerned. As we know that whatever we do, in our life whether it is a job, service, business, trading, or any other it’s success not only depends upon it quality but also it depends upon how it is presented to all those who are going to benefit from it. They may be customers, students, teachers, end users, peers, seniors, or any body else.

     So it is highly essential for everyone to understand the importance of presentation and take efforts to develop presentation skills. However the importance varies according to the purpose of presentation, type of presentation, and the profile of the person performing presentation. Every presentation has its own purpose so while focusing on presentation one should not forget the purpose of presentation because this purpose is the main objective of presentation. An effective presentation not only give satisfaction to the presenter but it also gives satisfaction to all those who were delivered the presentation. In short following point gives focus on importance of presentation. 

• It benefits both presenter and the audience
• It adds to knowledge of audience.
• Effective presentation fulfills the purpose of it.
• Business activities can be performed effectively.
• Sales promotions can be done effectively.
• Use of modern techniques has good impact on the audience.
• It creates awareness in audience

Components of presentation

      The effectiveness of presentation mainly depends upon how one select the components of presentation and the methods of presentation of it. So before proceeding for preparing for presentation one should get himself aware about components of presentation. Here we have discussed some important components of presentation.

• Main body

              The main body of presentation shall proceed with logical ideas which are arranged In chronological order. It should cover almost all the point the presenter wants to cover during the presentation. It must be clear and brief but also enriched too. The information which is to be presented must be collected from reliable and real sources. It must be presented by various ways and supported with figures, charts, pictures, graphs etc. So as to make it more understandable to the audience. 

•  Body Language

             This includes gestures, postures, body movements, facial expressions and eye contact. Posture is the way you sit, stand, positions of arms.legs, etc. your posture should be such that audience feels confident about you and enthusiastic to observe and listen to you. While speaking, your hand movements and gestures give an idea about your attitude, personality and other personality traits. Your face is the index of your mind and your facial expressions have a great impact on your presentation. Since facial expressions not only convey your emotions but also convey the reaction to the situation. It is highly essential for the presenter to understand about his own facial expressions. He must have total emotional control during presentation and shall be able to bring proper facial expressions. 

• Voice culture 

             The presenter should use proper voice and its tone during his speech. His voice should be soft, silky but firm and shall not feel the' audience any type of anger or. arrogance at all.Off course that does not mean that presenter shall always speak at low volume but he must be firm and confident to speak at appropriate sound quality and sound time. The tone used by presenter is very important rather than volume of speech.

•  Rehearsal

           It is necessary on the part of presenter to carry out rehearsal before actual presentation. This gives clear idea about how the presentation takes place. This helps the presenter to enhance his performance, remember the key concepts, use of proper gestures, modify any thing during presentation and avoid probable mistakes at actual presentation. 

• Time 

         You should. start your presentation at right time and finish it in right time, So it is highly essential for the presenter to follow the time management techniques. You must understand the value of time and respect the audience about their presence since they arrived for the presentation by sparing their valuable time. So time management and respect for time is an essential component of presentation.

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Stress management strategies

 

Stress management

 There are many and varied stress embedded within one’s lives and therefore to cope more effectively, it may be necessary to expand your repertoire of stress management strategies. Some of the following techniques may be useful:

• Listen to your body

           The most common of these symptoms include: anxiety, sleep disturbance, headaches, fatigue, weight changes, depression, stomach problems, irritability, concentration problems and muscle tension. These symptoms are your body’s way of telling you something is wrong, and you need to pay attention to them.

• Meditation, Yoga, And other relaxations techniques

             

     When we are under stress we tend to breathe both more quickly and more shallow. . Fortunately, we have control over our rate of breathing, and when we take slow deep diaphragmatic breaths we will induce the relaxation response. in our body. If you are doing diaphragmatic breathing correctly, you will notice your_ abdomen rising and falling with each breath. If you notice that your chest is rising and falling more than your abdomen, you are reducing the efficiency of your breathing. Breathe in and out to the count of five, and you will begin to feel a sense of relaxation fill your mind and your body. Learn to meditate by scientific way and apply different relaxation techniques like muscle stretching, self massage, progressive muscle relaxation etc.

• Develop a calming focus

            Focus on something in your immediate environment, which is pleasant, beautiful, or calming. This could be something visual, such as a painting, tree or flower, or it could be something that stimulates your other senses, such as a pleasant smell or taste. Try to change what you can change. This will considerably reduce your stress.

•  Develop more realistic self-talk and positive affirmations

             What we say to ourselves has a profound impact on our level of stress, and our perceived ability to cope with it. Look for evidence for the accuracy of your present self-talk and change those aspects of it that are based on fear or anxiety rather than fact. Replace it with more rationale self-statements and/or practice daily positive affirmations.

Live In the present and use humor V Much stress is created by living in the past or worrying about the future. Develop a one day at a time mind set,.since we can only really control the present anyway. Think each morning how you can make this the best day'of your life. Laughter is 'considered as one of the best remedy for overcoming stress. Actively seek out humorous books, T.V. programs, movies, or life situations that will bring humor into your life. Always laugh at your mistake and admit your mistake that will reduce your stress to a large extent.

•  Get support

                Research indicates that one of the best ways to combat stress is to develop and rely on a support system. Whether this be family, relatives, friends, other students, 0|" faculty, the opportunity to talk to any of these people is a great way to minimize our stress. Don’t be reluctant to open up, since this is how we develop connection with the people around us and solidify our support system. Lack of connection will undoubtedly lead to feeling of loneliness, and increase our overall stress level. 

• Take a holiday in your mind 

                Although taking a real holiday is a great potential stress reducer, it is not always possible, especially in the middle of a hectic schedule. Instead, take a short (i.e., 1 to 5 minute) vacation in your head. Imagine any scene that you find relaxing, or any place you have been, which is accompanied by positive memories. Try to bring each of your five senses (i.e., sight, sound, smell, taste, and touch) into the image to increase your level of relaxation.

• Choose excellence rather than perfection

                Trying to be perfect or do a perfect job is a sure recipe for stress. Realistic goals will still allow you a sense of‘ achievement, but will give you room to. make mistakes, which are inevitable anyway. 

• Manage your time

                A major source of stress today for many people, particularly students, is being over committed, with little time available for rest and relaxation. Developing a reasonable schedule, which includes both productive activity and fun or relaxing activities can significantly reduce stress. Develop a list of activities that you need to accomplish and prioritize these. Realize that studying all the time without adequate breaks is not ,the most effective strategy to get high ranks, and is a sure recipe for stress.

• Minimize competitions

              It’s hard to avoid the competitiveness of the world today, particularly within the academic environment. However, to experience less stress and greater satisfaction with your academic experience try to develop a mind-set'where' you focus on the joy of learning, rather than competition for high marks. if you can find this type of satisfaction, it’s likely that your performance will in turn improve anyway.

• Confront life problems rather than ignore them

                As a short-term solution to the stress, many people simply try to ignore life problems. _ Unfortunately, problems ignored tend to exacerbate over time until a solution is_ found. Problem solving is a skill 'that definitely can be developed with practice. 

•     Go for outing at some weekends 

                 Keep yourself away from routine activities at the weekend and go for outing.

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How to manage stress?

How to manage stress?

        Identifying unrelieved stress and being aware of its effect on our . lives is not sufficient for reducing its harmful effects. Just' as there are many sources of stress, there are many possibilities for its . management. However, all require effort toward change: changing the source of stress and/or changing reaction to it. 

Stress management

Become aware of stress and emotional and physical reactions

• Notice distress. Don't ignore it. Don't gloss over problems.
• Determine what events distress you.
• Determine how body responds to the stress. Do you become nervous or Physically upset? If so, in what specific ways?

Recognize what can you change

• Can you change your stress by avoiding or eliminating them completely?
• Can you reduce their intensity (manage them over a period of time instead of on a daily or weekly basis)?
•  Can you shorten ‘your exposure to stress [take a break; leave the physical premises)?
•  Can you devote the time and energy necessary to make a change (goal setting, time management techniques, and delayed gratification strategies may be helpful here)?

 Reduce the intensity of your emotional reactions to stress

• The stress reaction is triggered by perception of danger, whether from a physical or. emotional threat. Are you viewing your stress in exaggerated terms and viewing a difficult situation as a disaster?
• Are you expecting to please everyone?
• Are you overreacting and viewing things as absolutely critical and urgent? Do you feel you must always prevail in every situation?
• Try to temper your excess emotions. Put the situation in perspective. Do not labour on the negative aspects and the "what if it is”? 

Learn to notice and moderate your physical reactions to stress

• Slow, deep breathing will bring your heart rate and respiration back to normal.
• Relaxation techniques can reduce muscle tension. Electronic biofeedback can help to gain voluntary control over such things as muscle tension, heart rate, and blood pressure.
• I Medications, when prescribed by a physician, can help in the short term in moderating your physical reactions.
•  However, they alone are not the answer. Learning to moderate these reactions on your own is a preferable Long-term solution.

Build your physical reserves

• Exercise for cardiovascular fitness three to four times a week (moderate, prolonged rhythmic exercise is best, such as walking, swimming, cycling, or jogging). 
• Eat well-balanced, nutritious diet.
• Maintain your ideal weight.
• Avoid nicotine, excessive caffeine, and other stimulants.
• Mix leisure with work. Take breaks and get away then you can.
• Get enough sleep. Be as consistent with your sleep schedule as possible.

Maintain your emotional reserves

•  Develop some mutually supportive friendships/ Relationships.
•  Pursue realistic goals which are meaningful to you, rather than go for something that you do not share.
• Expect some frustrations, failures, and sorrows.
• Always be kind and gentle with yourself - be a friend to yourself.

Stress busters 

       Anything that relieves or reduces stress or tension is Called Stress busters. For example meditation.

    Physical/physiological way of dealing with stress

• Practice relaxation/meditation. 
• Have proper diet . 
• Take adequate sleep. 
• Walking/jogging. 
• Skipping or cycling. 
• Playing badminton. 
• Peruse any holiday.

Emotional/ Psychological ways of dealing with stress

•  Reading books you like.
•  Writing daily diary.
•  Write what you like or liked. 
•  Write what is disturbing you.   
•  Creative writing. 
•  Listen to songs/ music. 
•  Manage your time usefully.

Spiritual/ Social ways of dealing with stress

• Practice daily prayer. 
• Meet your friends, share your thoughts. 
• Inculcate support for yourself within your family/neighbor.

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