Question

Read the case and answer the questions that follow.

'My story about work-related stress' Looking back on my life, I recognize that I have always struggled with anxiety- in relationships, friendships or at work. However, I misunderstood those feelings for a long time, thinking that my hyper vigilance was a positive thing which made me more productive and in-tune with others. I remember a badge I bought for myself in my early 20s which I had on my desk at work. It said “I thrive on stress. Please hassle me.” I was always on the go, feeling like I had an edge that motivated me. The truth was that I felt anxious almost all the time. I worked in the same organization for over 20 years. I loved managing my small team of staff and felt that I thrived on the stress of work. I was in a job which I perceived to be rewarding and stressful in equal measure. I was the problem solver, the one to volunteer for any task. I worked extra hours and felt a great sense of responsibility in my role. However, in early 2012, I began to struggle to manage the stress of my job. Thoughts and worries about work seeped into every part of my life. I would wake up at night with palpitations, worrying about a task I had not completed, or trying to remember if I had sent an urgent email. I found that my mind wandered to work whilst I was spending time with my family. I withdrew from friends as I didn’t have the headspace to switch off and relax.

“Thoughts and worries about work seeped into every part of my life. I would wake up at night with palpitations, worrying about a task I had not completed, or trying to remember if I had sent an urgent email. I found that my mind wandered to work whilst I was spending time with my family.” Suggest and explain two stress management techniques that the writer could use.

Answer 1

Relaxation Techniques, Meditation Procedures, Biofeedback, Creative Visualization, Cognitive Behavioral Techniques, Exercise.

1. Relaxation Techniques: It is an active skill that reduces symptoms of stress and decreases the incidence of illnesses such as high blood pressure and heart disease. Usually, relaxation starts with the lower part of the body and progresses up to the facial muscles in such a way that the whole body is relaxed. Deep breathing is used along with muscle relaxation to calm the mind and relax the body.
2. Meditation Procedures: The yogic method of meditation consists of a sequence of learned techniques for refocusing attention that bring about an altered state of consciousness. It involves such thorough concentration that the meditator becomes unaware of any outside stimulation and reaches a different state of consciousness.