A Manual

on
Stress Management
and
Well-Being in
the Workplace

P. Ramesh
A. Debnath
T. Hima Bindu
G. Venkateshwarlu
Ch. Srinivasa Rao

ICAR-National Academy of Agricultural Research Management

Hyderabad
A Manual
on Stress Management
and
Well-Being in
the Workplace

P. Ramesh
A. Debnath
T. Hima Bindu
G. Venkateshwarlu
Ch. Srinivasa Rao

ICAR-National Academy of Agricultural Research Management

Hyderabad
Citation:
Ramesh, P., A. Debnath, T. Hima Bindu, G. Venkateshwarlu and Ch.
Srinivasa Rao. 2022. A Manual on Stress Management and Well-
Being in the Workplace. ICAR – National Academy of Agricultural
Research Management (NAARM), Hyderabad, India, Pp.48

Published by:
Director, ICAR – National Academy of Agricultural Research
Management (NAARM), Rajendranagar, Hyderabad- 500030, Telangana
State, India

Authors:
Dr. P. Ramesh, Principal Scientist, ICAR-NAARM, Hyderabad
Dr. A. Debnath, Chief Medical Officer, ICAR-NAARM, Hyderabad
Dr. T. Hima Bindu, Medical Consultant, ICAR-NAARM, Hyderabad
Dr. G Venkateshwarlu, Joint Director, ICAR-NAARM, Hyderabad
Dr. Ch. Srinivasa Rao, Director, ICAR-NAARM, Hyderabad

Acknowledgement:

Dr Kiran Kumar Gudivada, Associate Professor, Department of

Anesthesiology and Critical Care, All Indian Institute of Medical Sciences
(AIIMS) Bibinagar, Hyderabad, for his professional review.

Ms. M. Indu Priya, Young Professional-II, Human Resource

Management (HRM) Division, ICAR-NAARM for assistance provided

P. Namdev, CTO, ICAR-NAARM, for Designing of Cover page and the

Manual
 CONTENTS

Preface
1 What is Stress and Its Prevalence? 1
2 Types of Stress 5
3 Mechanism of Stress-Medical Angle 7
4 Symptoms of Stress 12
5 Organizational Stress 13
6 Stress Management Strategies 14
6.1 Build Resilience 15
6.2 Relaxation Techniques 16
6.2.1 Deep Breathing 17
6.2.2 Progressive Muscle Relaxation 18
6.2.3 Visualization/Guided Imagery 20
4.2.4 Mindful Meditation 21
6.3 Time Management 22
6.4 Self-Care 23
6.5 Cognitive Restructuring 25
6.6 Workplace Techniques 26
6.6.1 Getting Organized 26
6.6.2 Delegating 27
6.6.3 Being Assertive 29
6.6.4 Balancing work and Personal Time 29
6.7 Four A’s of Stress Management strategies 31
6.7.1 Avoid the Stressor 32
6.7.2 Alter the Situation 33
6.7.3 Adopt the Stressor 33
6.7.4 Accept the stressor 34
7 What is Well-Being ? 36
7.1 Dimensions of Well-Being 36
7.2 Types of Well-Being 39
7.3 Five-Ways to Well-Being 40
8 Improving Employee’s Well-Being in the Workplace 42
9 References 46
 Techniques / Tips / Keys for Stress Management

1 Techniques
How to do Deep Breathing? 17
How to do Progressive Muscle Relaxation? 19
How to Use Visualization? 20
How to do Mindfulness Meditation? 21

2 Tips
Tips for Deep Breathing 18
Tips for Making Relaxation a Habit 22
Tips for Time Management 22
Self-Care Tips 24
Tips for “Well Organized” 27

3 Keys
Keys to Effective Delegation 28
Keys to Assertive Behavior 29
 Preface

Stress is the way human beings react both physically and mentally to
changes, events, and situations in their lives. While many life events can be
stressful, there is also no doubt that workplace stress is a challenge for many
people. Stress at work can lead to problems not only for the individual
concerned, but in others through working relationships, and even affect
organizational productivity. As per the Gallup study (2019), about one-third
of people around the world reported feeling stressed at any one time. In
recent years, the COVID-19 pandemic was reported to trigger a 25%
increase in the prevalence of stress, anxiety, and depression worldwide. The
negative consequences of stress are so strong that it has been declared a
World Wide Epidemic by the World Health Organization (WHO, 2022).

It is increasingly being recognized that the Psychological Well-Being of

employees is a crucial determinant in their overall health and that poor
mental health and stressors at the workplace can be a contributory factor to
a range of physical illnesses like hypertension, diabetes, and cardiovascular
conditions, amongst others. In addition, poor mental health can also lead to
burnout amongst employees, seriously affecting their ability to contribute
meaningfully in both their personal and professional lives.

Given the above facts, the present Manual is prepared to cater to the needs
of the employees to cope with their stress and offer ways and means to
improve their well-being in the workplace. This Manual is essentially a
product of our experiences by organizing a Training Programme on "Stress
Management" for the last 10 years at the Academy, and also from the
outcomes of our Research Projects related to stress, emotional intelligence,
and well-being of employees in ICAR. It offers an overview of stress and its
management and emphasizes the importance of well-being among
employees. It draws heavily upon existing literature from academia and
current practices in public and private organizations around the world. It
focuses on how the personnel in a workplace can adopt different approaches
and strategies that will enable them to deal with stress in a variety of
contexts and sustain their overall health and well-being.

Authors
 1. What is Stress?

Stress can be defined as any type of change that causes physical, emotional, or
psychological strain. Stress is our body's response to anything that requires attention
or action. It occurs when there is a mismatch between what people aspire to do and
what they are capable of doing. In other words, stress results when the pressure to
perform a certain task is greater than the resources available to perform it.
S=P>R
[S - Stress; P-Pressure; R- Resource]
Stress is a feeling of being tense, overwhelmed, worn out, or exhausted. A small
amount of stress can be motivating, but too much stress makes even small tasks seem
daunting. Symptoms of stress can range from mild (e.g., headaches and
stomachaches) to severe (e.g., anxiety and depression).

Stress, Anxiety, and Depression

 Stress is usually characterized by a sense of feeling overwhelmed. This

feeling may be due to our coping capacity being over-stretched or having
been under pressure for too long. Some stress can help us to perform our
day-to-day functions, too much stress leaves us "distressed" and often
exhausted.

 Anxiety is a sense of fear or dread that something terrible is going to

happen. Anxiety can be general or specific to a place, social situation, or
thing (phobia).

 Depression refers to an experience where you feel down most of the time
which is called "low mood" and you have also lost interest in things you
usually enjoy. You may also have changes in your sleep, appetite, feel
guilty, de-motivated, and generally withdraw from others.

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Stress in Workplace

Work-related stress can be caused by poor work organization (the way we design
jobs and work systems, and the way we manage them), poor work design (for
example, lack of control over work processes), poor management, unsatisfactory
working conditions, and lack of support from colleagues and supervisors.

Some of the factors that commonly cause work-related stress includes long hours,
heavy workload, changes within the organization, tight deadlines, changes in duties,
job insecurity, lack of autonomy, boring work, etc. Figure 1 illustrates some of the
major causes of stress in the workplace/organization.

Figure 1: Major causes of stress in the workplace

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A study conducted by Mental Health America (formerly the National Mental Health
Association) suggests that stress costs US employers an estimated $500 billion in
lost productivity annually. A third of employees surveyed reported staying away
from work at least two or more days a month because their work environments were
so stressful.

About one-third of workers report high levels of stress. This can create a burden for
employers in health care costs, periods of disability, absenteeism, job turnover, and
poor productivity (Hassard et al., 2018). Figure 2 illustrates this relationship. An
unhealthy workplace causes employees to feel stressed (subjective feelings), which
when sustained, can result in many different outcomes, such as increased
absenteeism, health insurance claims, short- and long-term disability, mental illness
such as depression, increased turnover, increased accident rates, increased number
of grievances or lawsuits, and decreasing employee satisfaction and commitment.
Those factors in turn have significant costs associated with them directly and also
contribute to decreased productivity (Burton, 2007).

Figure 2: The cost of doing nothing about job stress (Adapted from Burton, 2007)

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Prevalence of Stress

 About one-third of people around the world reported feeling stressed, worried,
and/or angry (Gallup, 2019).
 More than three-quarters of American adults’ report symptoms of stress,
including headache, tiredness, or sleeping problems (APA, 2019).
 As per WHO (2022) COVID-19 pandemic triggers a 25% increase in the
prevalence of anxiety and depression worldwide. One major explanation for the
increase is the unprecedented stress caused by the social isolation resulting from
the pandemic. Linked to this were constraints on people's ability to work, seek
support from loved ones and engage in their communities.
 In a global study during the Covid-19 pandemic involving 113,285 individuals
across countries, it was reported that the prevalence of all forms of depression
was 20 %, anxiety at 35 %, and stress at 53 % (Lakhan et al., 2020).
 According to a global analysis, the prevalence of stress, anxiety, and depression,
as a result of the pandemic in the general population are 29.6, 31.9, and 33.7%,
respectively (Salari et al., 2020).
 Similarly, in India, the prevalence of depression, anxiety, and stress during the
pandemic was reported to be 25, 28, and 11.6 % respectively (Verma and
Mishra, 2020).
 The World Health Organization estimates that India will suffer economic losses
amounting to a staggering 1.03 trillion dollars from mental health conditions
between 2012 and 2030.
 In a study to assess the levels of perceived stress among the scientific personnel
(n = 238) in the National Agricultural Research and Education System
(NARES) in India, about 65 % were reported to have moderate stress, and 15
% have severe stress (Ramesh, 2017).
 In a recent study on personality and well-being traits of agricultural scientists
(n =622), it is reported that 25.7 % of them were vulnerable to stress and anxiety
as they possess a personality trait known as “Neuroticism” which reflects
emotional stability (Ramesh et al., 2021).

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 2. Types of Stress

Eustress vs. Distress:

Eustress and Distress are terms that categorize different types of stress. At one end
of the spectrum is distress, which involves negative feelings and is often a difficult
experience. At the other end is eustress, which is challenging but rewarding. People
can experience eustress when they feel confident in their ability to solve a problem
or cope with a situation. In comparison, distress can occur when a person feels
unable to cope or out of their depth (Figure 3).

Eustress Distress
Positive Generally, feels unpleasant
Energizes Often depletes energy
Generally short-term Short-term or long-term
Can improve performance Decreases overall performance
Believed within coping mechanism Perceived outside coping mechanism
(i.e. Something we can handle) (i.e. something we cannot handle)
Can lead to physical illness/mental
fatigue/emotional depletion

Figure 3: The stress performance curve (source: www.dreamstime.com)

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Acute vs. Chronic Stress
Acute stress is also known as “short-term” stress. This is the type of stress that stems
from fighting with a loved one, receiving criticism from your boss, or having
someone break into your house. Fortunately, your body can handle acute stress far
better than chronic stress, since it typically goes away quickly.

Chronic stress is defined as “long-term” stress. This is the stress that stems from
working in a toxic environment every day or fighting with your spouse constantly.
This is the type of stress that seems never-ending and can negatively impact your
health.

Acute Stress Chronic Stress

It’s a response to a short-term stressful

It's a response to stress that continues
situation.
for many days.

Example: Writing an exam or making Example: Unhappy relationships or

a speech. feeling incompetent at the job.

Can provoke anxiety and body

Can have negative effects on your
symptoms like an upset stomach.
mind and body.

Make you feel challenged and excited. Makes you feel worried or depressed.

Gives you the energy to perform

Reduces your energy and worsens your
better.
performance.

Stress ends at the same time as the Stress never ends. It can lead to
situation. fatigue, high blood pressure, or weight
gain.

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 3. Mechanism of Stress Reaction: Medical Angle

It is very important to understand the mechanism of a stress reaction, because coping

up will become easier if we fully understand its neuro-hormonal mechanism. One
should understand what are stress hormones, how they are released and what are
their various effects of it.
In case of any stressful situation, whether a small or of a large magnitude, the
Hypothalamus in the brain is activated and releases many hormones or protein
factors, out of which Thyrotropin-releasing Hormone (TRH), Corticotropin-
releasing Hormone (CRH) and Growth Hormone Releasing Hormone (GHRH) are
important. These hormones stimulate the Pituitary gland in the brain to release
Thyroid stimulating hormone (TSH), Adreno Corticotropic hormone (ACTH) and
Growth Hormone (GH). TSH and ACTH stimulate the Thyroid and cortex part of
the Adrenal glands respectively, to secrete thyroxine (T4), triiodothyronine (T3),
glucocorticoids (cortisol), mineralocorticoids (aldosterone) and androgens. GH is
secreted by the Pituitary itself. These are called stress hormones and play an essential
part in the stress mechanism (Figure 4).

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Figure 4: Release of neuro-hormones during stressful conditions
(Source: Loscalzo et al., 2022)

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+9
(Adopted from Guyton and Hall, 2020)
Let us take the example of a stressful situation to understand the mechanism in a
better way. Suppose, suddenly you saw a cobra lifted its hood and about to strike
you, while walking on the bushy way. Usually there will be two situations, either
Fight or Flight as used to be in every stressful situation. The third situation is sudden
shock and collapse, which happens in a very nervous person. Forget about the third
situation. In case of a fight or flight situation, all the resources (vital organs) like the
brain, muscles, heart and blood vessels, lungs and kidneys have to work at their
highest potential. The brain gives alertness and control all other organs by secreting
hormones. Muscles have to work at their highest potential to fight with the snake or
run away faster than the cobra. To achieve that more and more fuel (glucose) is
required for the muscles. All the stress hormones, T3, T4, Cortisol and GH increase
the blood glucose, and Adrenaline increases heart rate and forceful contraction of
the heart. Lungs mix more and more oxygen into the blood and kidneys work more
to filter more and more nitrogenous waste products produced due to the
hyperactivities of all these organs. Now, if the person is actually engaged in an acute
fight or flight situation then the excess glucose available during stress is utilized
without any after-effect. However, in case of chronic stress, as used to be in case of
a highly distressed person, there is a constant fight or flight response, that would
lead to chronic sympathetic hyperactivity and hormonal release leading to increase
in blood sugar and raised blood pressure and the person ultimately develop anxiety,
depression, diabetes, hypertension and heart diseases.
These are the components of stress reaction and are termed as General Adaptation
Syndrome (GAS) proposed by Selye (1950), which states that when an organism is
confronted with a threat the general physiological response occurs in three stages
(Figure 5):

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 Figure 5: General Adaptation Syndrome (source: www.sanescohealth.com)

i. Alarm Reaction: The first stage includes an initial shock phase in which
resistance is lowered and a counter shock phase in which defensive mechanisms
become active. Alarm reaction is characterized by autonomous excitability,
adrenaline discharge, increased heart rate, muscle tone and blood content and
gastrointestinal ulceration. Depending on the nature and intensity of the threat and
the conditions of the organism, the periods of resistance vary and the severity of
symptoms may differ from a mild invigoration to disease of adaptation.
ii. Stage of Resistance: Maximum adaptation occurs during this stage. The bodily
signs characteristic of the alarm reaction disappears. Resistance increased to levels,
above normal. If the stressor persists, or the defensive reaction proves ineffective,
the organism deteriorates to the next stage.
iii. Stage of Exhaustion: Adaptation energy is exhausted, signs of alarm reaction
reappear, and resistance level begins to decline irreversibility. The organism
collapses.

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 4. Symptoms of Stress

Stress causes physical, emotional, and behavioral symptoms. Some people will have
an easy time identifying their symptoms, and connecting them with stress. Others—
especially those who have had chronic stress for years and years—will need more
guidance before recognizing their symptoms as stress-related.

Acute Symptoms: Symptoms that occur before or during a stressful

situation
Physical Emotional/Cognitive Behavioral
Asthma Worry Nail Biting
Headaches Irritability Constant thoughts about
Stressors
Migraines Anger Restlessness
Back pain Loss of Motivation Teeth Grinding
Sweating Difficulty Concentrating Disrupted Sleep and Diet
Nausea Mood Instability Interpersonal Conflicts
Indigestion Decreased Sex Drive Social Withdrawal
Chest pain Memory Problems Substance Use
Fatigue Procrastination
Chronic Symptoms: Symptoms and consequences of long-term stress
Sleep Disorders Heart Diseases Depression
Weakened Immune Anxiety Disorders Memory Impairment
System
Poor diet and Exercise Skin Diseases Substance Use

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 5. Organizational Stress

Organizational membership is a dominant source of stress. The concept of

organizational stress first evolved in the classic work of Kahn et al (1964). They
were the earliest to draw attention to organizational stress in general and role stress
in particular. Pareek (1983) pioneered work on role stress by identifying as many as
ten different types of organizational role stress. They are described briefly here:
1. Inter-Role Distance Stress (IRD) is experienced when there is a conflict between
organizational and non-organizational roles. For example, the role of an executive
versus the role of a husband.
2. Role Stagnation (RS): This kind of stress is the result of a gap between the
demand to outgrow his previous role and to occupy a new role effectively. It is the
feeling of being struck in the same role. Such a type of stress results in the perception
that there is no opportunity for one’s career progression.
3. Role Expectation Conflict (REC): This type of stress is generated by different
expectations by different significant persons about the same role, and the role
occupant is ambivalent as to whom to please.
4. Role Erosion (RE): This type of role stress is the function of the role occupant’s
feelings that some functions which should properly be belonging to his role are
transferred to or performed by some other role. This can also happen when the
functions are performed by the role occupant but the credit for them goes to someone
else.
5. Role Overload (RO): When the role occupant feels that there are too many
expectations from the significant roles in this role set, he experiences role overload.
There are two aspects of this stress, quantitative and qualitative. The former refers
to having too much to do, while the latter refers to being too difficult.
6. Role Isolation (RI): This type of role stress refers to the psychological distance
between the occupant’s role and other roles in the same role set. It is characterized
by the feeling that others do not reach out easily, indicative of the absence of strong
linkages of one’s role with other roles.

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7. Personal Inadequacy (PI): This type of stress arises when the role occupant feels
that he does not have the necessary skills and training for effectively performing the
functions expected from his role. This is found to happen when the organizations do
not impart periodic training to enable the employees to cope with the fast changes
both within and outside the organization.
8. Self-Role Distance (SRD): When the role person occupies goes against his self-
concept, then he feels self-role distance type of stress. This is essentially a conflict
arising out of a mismatch between the person and his job.
9. Role Ambiguity (RA): It refers to the lack of clarity about the expectations of the
role which may arise out of a lack of information or understanding. It may exist
concerning activities, responsibilities, personal styles, and norms and may operate
at three stages viz., i. When the role sender holds his expectation about the role, ii.
When he sends it, and iii. When the occupant receives those expectations.
10. Resource Inadequacy (RIn): This type of stress is evident when the role
occupant feels that he is not provided with adequate resources for performing the
functions expected from his role.

6. Stress Management Strategies

Stress management is a "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” (Gale Encyclopedia of Medicine,
2008).
Stress management starts with identifying the sources of stress in your life. This isn't
as straightforward as it sounds. While it's easy to identify major stressors such as
changing jobs, moving, or going through a divorce, pinpointing the sources of
chronic stress can be more complicated. It's all too easy to overlook how your
thoughts, feelings, and behaviors contribute to your everyday stress levels.
Sure, you may know that you’re constantly worried about work deadlines, but maybe
it’s your procrastination, rather than the actual job demands, that is causing the
stress.

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To identify your true sources of stress, look closely at your habits, attitude, and
excuses:
 Do you explain away stress as temporary (“I just have a million things going
on right now”) even though you can’t remember the last time you took a
breather?
 Do you define stress as an integral part of your work or home life (“Things
are always crazy around here”) or as a part of your personality (“I have a lot
of nervous energy, that’s all”)?
 Do you blame your stress on other people or outside events, or view it as
entirely normal and unexceptional?
Until you accept responsibility for the role you play in creating or maintaining it,
your stress level will remain outside your control. Effective stress management helps
you break the hold stress has on your life, so you can be happier, healthier, and more
productive. The ultimate goal is a balanced life, with time for work, relationships,
relaxation, and fun—and the resilience to hold up under pressure and meet
challenges head-on. 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 strategies can help you do that:
1. Build Resilience
2. Relaxation Techniques (Deep Breathing, Progressive Muscle Relaxation,
Visualization/Guided Imagery, Mindful Meditation)
3. Time Management
4. Self-Care
5. Cognitive Restructuring
6. Workplace Techniques (Getting Organized, Delegating, Being Assertive,
Balancing Work and Personal Time)
7. 4-A’s of Stress Management Strategies (Avoid, Alter, Adopt and Accept)

6.1 Build Resilience

Resilience refers to the ability to handle stress when it arises and to protect oneself
against future stress. Research has shown that several qualities contribute to

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resilience, including social support, optimism, sense of humor, spirituality, self-
esteem, and adaptability (Grafton et al., 2010). Many of these qualities can be
fostered in therapy. Here are a few ways to build resilience:

 Using social support can help reduce stress. Social support may come
from friends, family, or community organizations.

 Positive journaling can foster optimism, which contributes to stress

resilience. Positive journaling involves writing about daily positive
experiences. It tends to be easy to remember negative experiences, but it
takes more work to recall and appreciate positive experiences. Positive
journaling is a great way to appreciate these experiences.

 Showing gratitude can increase self-esteem, which contributes to

resilience. There are several ways to show gratitude, including gratitude
journaling, telling someone "thank you", and visiting someone you
appreciate.

Tip: Resilience isn’t built overnight. Just like with any other skill, it comes
with time and practice.

6.2 Relaxation Techniques

Relaxation techniques, such as deep breathing and progressive muscle relaxation,

are a fundamental part of stress management (Varvogli and Darviri, 2011). These
techniques trigger the relaxation response, which counters the body’s stress
response. Relaxation skills are excellent tools for the treatment of stress, anxiety,
and anger. In addition to being easy to use, relaxation techniques are some of the
few tools that offer an immediate sense of relief from the symptoms of mental
illness.

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Relaxation techniques not only provide immediate stress relief, but the effects also
generalize. This means the benefits of relaxation continue to be felt long after the
exercise is complete. These techniques work best when done regularly and during
times of calm, rather than exclusively when stress is at its peak.
6.2.1 Deep Breathing
Deep breathing (also known as diaphragmatic breathing, belly breathing, or
abdominal breathing) is one of the most versatile and easy-to-use relaxation skills.
Additionally, the discreet nature of deep breathing makes it a good choice for many
situations.
Why Deep Breathing Works
During stress, the fight-or-flight response triggers symptoms throughout the body,
including rapid and shallow breathing. Deep breathing works by deliberately taking
slow and deep breaths, which reverses this symptom, and triggers a relaxation
response.
When taking deep breaths, our bodies are better able to exchange carbon dioxide for
oxygen, which results in a slower heart rate, lower blood pressure, and,
consequently, a feeling of relaxation.
In addition to altering the body’s flow of oxygen, deep breathing acts as a form of
distraction from the source of negative emotions. It’s similar to the old idea of
“counting to 10”, with other helpful benefits thrown in.

How to Do Deep Breathing ?

1. Sit back in a comfortable position. You can close your eyes, but it isn't
necessary. TIP: When learning to use deep breathing, try placing one hand
on your abdomen so you can feel it rise and fall with each breath. This will
get you in the habit of taking large breaths and filling your lungs.

2. Breathe in slowly through your nose. Time the inhalation to last 4 seconds.
It's fine to go even slower if you prefer.

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 3. Hold the air within your lungs, but not to the point of strain. 4 seconds is a
good target to aim for.

4. Pucker your lips, and slowly exhale through your mouth. Time the
exhalation to last 6 seconds. TIP: For practice, try exhaling through a straw.
This will get you in the habit of exhaling slowly.

5. Repeat the breathing cycle for at least 2 minutes. Practice for 5 to 10

minutes for greater benefits.

Tips for Deep Breathing

 Naturally, many people take fast and shallow breaths. It’s easy to fall back
into that habit, even in the middle of deep breathing practice. Stress the
importance of timing every inhalation and exhalation. Try watching the
second hand of a clock or listening to an audio relaxation tool if you have
difficulty timing yourself.

 Although deep breathing is often used to counter the fight-or-flight

response at the moment, it should also be practiced during periods of
relaxation. The positive effects of deep breathing can generalize, and
reduce anxiety even hours later. Additionally, frequent practice will help
you become better at the skill when you need it.

6.2.2 Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) requires a greater time investment than deep
breathing, and it's a bit less discreet, but its effects can be very powerful. During
PMR, you will tense and then relax small groups of muscles in your body, one by
one. This process will teach you to recognize what tension feels like, and practice
releasing that tension from your muscles.

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How Progressive Muscle Relaxation Works
During the fight-or-flight response, your muscles will unconsciously become tense.
If you make a point to pay attention, you feel this change throughout your body.
With enough time, this tension can cause muscle pain and soreness. This is because
of deposition of lactic acid in the muscles.
PMR works by increasing awareness of the tension that occurs during stress, and
then consciously release that tension. This process creates a feeling of relaxation—
both physically and emotionally.

How to Do Progressive Muscle Relaxation?

1. Sit back or lie down in a comfortable position. Close your eyes if you’re
comfortable doing so.

2. Beginning at your feet, notice how your muscles feel. Are they tense, or
relaxed?

3. Tightly tense the muscles in your feet by curling your toes. Hold the
tension for 5-10 seconds.

4. Release the tension from your feet, and allow them to relax. Notice how
different the states of tension and relaxation feel.

5. Move up your body, repeating the cycle of tensing and relaxing each group
of muscles. Be sure to practice on the following groups of muscles: legs,
pelvis, stomach, chest, back, arms, hands, neck, and face.

6. Practice daily. PMR does not have to be used "at the moment" because its
positive effects are long-lasting, but it should be used regularly.

Regular practice of PMR will create a lasting feeling of relaxation that extends
beyond the 5-10 minutes it takes to complete the exercise. PMR is a bit more
complicated than some other relaxation techniques, and it’s suggested that you use
an audio or video aid if you are practicing alone.

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6.2.3 Visualization / Guided Imagery
The visualization uses the power of the mind to evoke positive emotions. It works,
quite simply, by imagining a relaxing scene in great detail. Maybe it sounds silly, or
too simple, but trust us: it works.
Why Visualization Works
Here's something you can try now: Think of your favorite food. Think about it. Close
your eyes, and imagine it's sitting on the table in front of you. Imagine how its smell,
texture, and taste. Don't just think about it for a few seconds and move on. Imagine
the food as if it's real.
If you were at least a little bit hungry, you probably just became hungrier. Maybe
your mouth is even watering. This example shows us the direct connection between
our thoughts and our bodies. Visualization takes advantage of this same
phenomenon to influence our emotional state.

How to Use Visualization

1. Sit back or lie down in a comfortable position. You'll get the best results
if you close your eyes to this technique, but you don't have to.

2. Think of a place that’s calming to you. Some ideas are a warm beach, a
secluded mountaintop, or a cozy coffee shop.

3. Begin to imagine your chosen scene. Don't just think about it in

passing—imagine the scene. Imagine what you would see, hear, smell,
feel, and taste. For example, if you choose a beach, imagine the way the
sand feels between your toes, the sound of waves crashing on the shore,
and the smell of salty air.

4. Set a timer for 5-10 minutes and allow yourself to get lost in the scene.
Remember that this time is about your relaxation and nothing else.

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6.2.4 Mindfulness Meditation
Mindfulness meditation is defined as "paying attention in a particular way: on
purpose, in the present moment, and non-judgmentally." This means consciously
paying attention to our senses and our feelings, without further judgment.
Mindfulness meditation is one exercise of many based upon the idea of mindfulness.
In mindfulness meditation, you will focus on the present moment by turning your
attention toward the cycle of breathing, and all the sensations that come with it.

How to Do Mindfulness Meditation?

1. Find a comfortable place to sit, with few distractions. If you are sitting
on the floor, cross your legs. If you’re in a chair, place your feet on the
ground. Sit in an upright, but comfortable position.

2. Turn your attention toward your breathing. Try to notice everything

about it, from the feeling as it travels through your nose or mouth, to
the sensation of it filling your lungs. Notice how it feels when you
exhale and the air slowly returns to the atmosphere.

3. When your thoughts start to wander—which they eventually will—

simply acknowledge that this has happened, and turn your focus back
to your breathing. Naturally, your thoughts will wander, and it might
take a moment before you catch yourself.

4. Set a timer, and practice! 5 minutes is a good starting point, but aim for
longer practice sessions as you progress.

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 Tips for Making Relaxation a Habit

 Model relaxation practice by starting or ending every session with a relaxation

technique. This also reinforces the positive effects associated with practicing
relaxation.

 Assign daily relaxation practice as homework. Reinforce the importance of the

homework by following up at the start of every session, and discussing the
experience.

 Plan where relaxation can fit into a daily routine. It may help to set an alarm as
a reminder or connect relaxation practice with another activity. For example,
practice deep breathing for 10 minutes after each meal.

 Keep practicing even if the positive effects are small. The benefits of relaxation
accumulate and grow with practice.

6.3 Time Management

Too much to do, and too little time. Balancing responsibilities and fitting them into
a busy schedule is a common stressor. Time management skills can reduce the
mental burden of juggling tasks, and increase the likelihood that everything gets
done (Eerde, 2003).

Tips for Time Management

 Use a to-do list or appointment book. Writing down your responsibilities has
several benefits. Not only will it ensure you don't forget anything, but it also reduces
stress by allowing you to drop your mental to-do list.

 Prioritize your tasks. Focus on completing the most important, and the quickest
tasks, first. If you have a few "to-dos" that will only take five minutes, knock them
out quickly for peace of mind.

 Break large tasks into smaller pieces. It’s easy to feel overwhelmed when you
have a really big task before you. Breaking big tasks into small pieces will help you
get started, which is often the hardest part. For example, writing a paper can be

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 reduced to pieces such as doing research, preparing an outline, and writing an
introductory paragraph.

 Limit distractions. Spend a few days recording how much time you spend on
distractions such as social media or TV. Then, cut out the distractions you don't
enjoy, and schedule time for the ones you do enjoy. Always set an alarm so you
know when to get back to work.

 If you can’t limit your distractions, get away from them. If you know that you
will succumb to distractions, get away from them. Create clear boundaries between
work and play by putting up a “Do Not Disturb” sign on your door, turning off your
phone, or going to a coffee shop without a TV. Everyone is different in this regard—
make the changes you need to focus on.

 Give yourself time between tasks. Plan on arriving at appointments 15 minutes

early, and bring something to do in case you find yourself waiting. Scheduling some
buffer time will help to reduce your stress when things inevitably run long.

 Let yourself be less than perfect. If you try to complete every task to perfection,
some of your other responsibilities won’t get done at all. Focus on completing
everything to an acceptable level, and then go back to improve upon your work if
you have time

6.4 Self-Care

When stress is at its worst, hobbies, relationships, and free time are neglected. As a
result, stress worsens. This creates a cycle where self-care is neglected, and stress
grows. “Self-care” refers to your favorite activities that help you relax, have fun, or
feel energized. These could include talking with a friend, going for a walk, reading,
listening to music, or whatever else you enjoy. The important part of self-care is not
so much what you do—it’s just that you do it.

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 Self-Care Tips

 Self-care means taking time to do things you enjoy. Usually, self-care

involves everyday activities that you find relaxing, fun, or energizing.
These activities could be as simple as reading a book, or as big as taking a
vacation.

 Self-care also means taking care of yourself. This means eating regular
meals, getting enough sleep, caring for personal hygiene, and anything else
that maintains good health.

 Make self-care a priority. There will always be other things to do, but
don’t let these interrupt the time you set aside for self-care. Self-care should
be given the same importance as other responsibilities.

 Exercise regularly. Physical activity plays a key role in reducing and

preventing the effects of stress. Make time for at least 30 minutes of
exercise, three times per week. Nothing beats aerobic exercise for releasing
pent-up stress and tension.

 Make self-care a habit. Just like eating one apple doesn’t eliminate health
problems, using self-care just once won’t have much effect on reducing
stress. Choose activities that you can do often, and that you will stick with.

 Set boundaries to protect your self-care. You don’t need a major

obligation to say “no” to others—your self-care is reason enough. Remind
yourself that your needs are as important as anyone else’s.

 A few minutes of self-care is better than no self-care. Set an alarm

reminding you to take regular breaks, even if it's just a walk around the
block or an uninterrupted snack. Oftentimes, stepping away will energize
you to work more efficiently when you return.

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  Unhealthy activities don’t count as self-care. Substance use, over-eating,
and other unhealthy behaviors might hide stress temporarily, but they cause
more problems in the long run.

 Keep up with self-care, even when you’re feeling good. Doing so will
keep you in a healthy routine. Plus, self-care might be part of the reason
why you’re feeling good!

 Connect with others. Spend time with positive people who enhance your
life. A strong support system will buffer you from the negative effects of
stress.

 Keep your sense of humor. This includes the ability to laugh at yourself.
The act of laughing helps your body fight stress in several ways.

6. 5 Cognitive Restructuring

Stress is caused by our thoughts about a situation, not by the situation itself. Two
people in the same situation might have different levels of stress (or no stress at all),
just because of how they think about it. Oftentimes, the thoughts that causes stress
are irrational or exaggerated, but we respond to them as if they are factual (Barlow,
2007). Irrational thoughts that lead to stress may look like the following:

 “I’ll never get through this.”

 "I have to be perfect all the time."
 "If I don't get an A on the test, I'm a total failure."

The process of identifying and changing these irrational thoughts is called cognitive
restructuring.

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Imagine it’s your birthday. You’re expecting a phone call from a close friend, but it
never comes. You called them on their birthday, so why didn’t they call you? Do
they not care enough to remember your birthday? You feel hurt.
Where did this feeling of hurt come from? It wasn’t the lack of a phone call that
caused the hurt. It was the thoughts about the lack of a phone call that hurt. What if,
instead of taking the missing phone call personally, you had thought:
 “My friend is so forgetful! I bet they don’t know anyone’s birthday.”
 “Maybe something came up unexpectedly, and they’re busy.”
 “We did talk earlier in the week, so I guess it isn’t a big deal.”

Thoughts play a powerful role in determining how people feel and how they act. If
someone thinks positively about something, they'll probably feel positive about it.
Conversely, if they think negatively about something—whether or not that thought
is supported by evidence—they will feel negative.
Cognitive restructuring is the therapeutic process of identifying and challenging
negative and irrational thoughts, such as those described in the birthday example.
These sorts of thoughts are called cognitive distortions. Although everyone has some
cognitive distortions, having too many is closely linked to mental illnesses such as
depression and anxiety. Cognitive behavioral therapy (CBT), and several other
approaches to psychotherapy, make heavy use of cognitive restructuring. Each of
these therapies leverages the powerful link between thoughts, feelings, and
behaviors to treat mental illness.

6.6 Workplace Techniques

Stress-busters specific to the workplace include – Getting Organized, Delegating,

Being Assertive, and Balancing Work and Personal Time.
6.6.1 Getting Organized: Poor organization is one of the most common causes of
stress. Structured approaches offer security against 'out of the blue problems.
Prioritizing objectives, duties and activities make them manageable and achievable.

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Managers should not overload their minds. The organization will help avoid
personal and professional chaos.

Tips for “Well Organized”

 Clean out each desk drawer, to free up even more valuable storage space
 Keep essential items on your desktop (computer, phone, fax, card file).
 Have a master to-do list for each day at your desk
 Pre-Sort the mail. To-File, To-Read, To-Contact (write or call).
 Create a separate drawer for personal paperwork, items, etc.
 The filing system should be simple, easy, and manageable.
 Color-coding your files make it faster to find information.
 Return calls in batches. Leave specific messages and the time you called
if the person you’re trying to reach isn’t available.
 Empty workspace of everything but the project you are working on to
reduce distractions.
 At the end of each project or event, organize paperwork and file.

6.6.2. Delegating: Delegation is the downward flow of formal authority - from

superior to subordinate. Why are some managers not in favor of delegating
responsibility? Because:
 They feel that employees can never do anything as well as they can.
 They fear that something will go wrong if someone else takes over a job.
 They lack time for long-range planning because they are bogged down in
day-to-day operations.
 They sense they will be in the dark about emerging trends in society.
The hazards of doing everything by oneself can include burnout and missed
deadlines. Managers should, however, realize that effective delegation of
responsibility and authority not only reduces stress on the manager's part but also

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improve the quality and acceptance of decisions, increase employee motivation,
create a sense of belonging and improve interpersonal relations with employees.
Besides, delegating also teaches a manager to communicate persuasively, supervise
and expand his /her sphere of influence.

Keys to Effective Delegation

1. Delegate it if someone else can do it, wants to do it, needs to do it, or likes
to do it.
2. When you delegate responsibility also delegate the authority to use the
resources to get it done.
3. Delegate results, not necessarily the methods.
4. When you delegate something don’t take it back.
5. Ensure the person understands what and why you have delegated to them.
6. Set benchmarks or checkpoints and then leave them alone.
7. Reinforce positive results and give feedback on negative results.
8. Communicate clear instructions, expectations, and guidelines.
9. Recognize and accept that it won’t be done the way you would do it.
10. Use delegation as an employee development tool.
11. Resist the tendency to over-inspect.
12. Put it in writing if necessary.
13. Ask for regular written or verbal reports.
14. Remember what you delegated and to whom.
15. See failure not as a negative but necessary, if people are to be willing to
stretch, learn and grow

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6.6.3. Being Assertive: Being assertive involves standing up for one’s rights and
expressing one’s thoughts, feelings and beliefs directly, honestly, and spontaneously
in ways that do not infringe the rights of others. Assertive behavior on the part of
managers means:
 Starting, changing, or ending conversations
 Sharing feelings, opinions, and experiences with others
 Making requests and asking for favors
 Refusing others’ requests if they are too demanding
 Questioning rules or traditions that don’t make sense or don’t seem fair
 Addressing problems or things that bother you
 Being firm so that your rights are respected
 Expressing positive emotions
 Expressing negative emotions
If managers want to be assertive but are concerned that others may find them too
aggressive, here are some recommendations for turning aggressive behavior into
assertive behavior:

Keys to Assertive Behaviour

 Give others a chance to speak

 Establish eye contact with the other person
 Respect other’s opinions
 Use appropriate body language
 Talk in a firm, steady voice
 Use assertive and not aggressive language
 Be clear, concise, and to the point

6.6.4. Balancing work and personal time: Balancing between work and personal
time is indeed a tight-rope walk. Any skew will only result in problems, like time
pressures, family/work conflicts, guilt, etc.

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 Strategies that can help managers maintain
a good balance between work and personal life

Learn how to set limits - and stick to them! Setting limits (for how you will
respond to demands from both your work and your personal life) will prevent
you from over-committing yourself. But limits are only effective if you stick
to them, so make sure you follow through on the decisions you have made
about what to cut back on. As you are setting limits for yourself, it may be
helpful to imagine situations in which you would be tempted to disregard your
limits - and decide how you will handle these situations. That way, you won’t
be caught unaware of situations in which you might over-commit yourself.

Take advantage of your workplace's family-friendly policies and support.

If your workplace offers discretion over the methods, timing, or location of
your work, use this flexibility to improve your situation.

Prioritize your multiple roles. When you become clearer about your
priorities and values, it becomes easier to make decisions and set limits
between the demands of work and personal life.

Reduce the psychological conflicts you experience between work and

personal life. Surprisingly, time is not necessarily the main conflict we
experience between work and personal life. Instead, the psychological
conflicts (guilt, difficulty “turning off” work behaviors at home, pressure, and
anxiety) create the most problems. Clarifying your values, setting priorities,
and actively reducing the psychological importance of one or more of your
roles may be required to reduce the conflicts and the negative emotions that
arise from them.

Protect each role from interference by the others. When you are at home,
turn off your cell phone, laptop, beeper, or email, so that you can be fully
“present” during this time. Similarly, when you are at work, try to limit
personal life intrusions - this will help you be more efficient and effective
during your workday.

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 Develop stress-management skills. The ability to take care of yourself by
doing things you enjoy - like reading, exercising, or indulging in a favorite
hobby - is essential to maintaining a proper work / personal life balance. Caring
for yourself in these ways will allow you to reduce your stress and reward
yourself for a job well done!

Stress is a part of every aspect of life. Through regular practice of stress reduction
techniques, symptoms of stress decrease, and managers must figure out an effective
way to cope with stress. They should remember that stress need not result in distress
and a burn-out. If managers take cognizance of the stressors in life and the workplace
and strive to deal with them by stimulating the energizers – both internal and external
– stress transforms into eustress for improved health and performance.

6.7 Four-A’s of Stress Management Strategies

If your methods of coping with stress aren’t contributing to your greater emotional
and physical health, it’s time to find healthier ones. There are many healthy ways to
manage and cope with stress, but they all require change. You can either change the
situation or change your reaction. When deciding which option to choose, it's
helpful to think of the four: avoid, alter, adapt, or accept.

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Since everyone has a unique stress response, there is no ―one size fits all‖ solution
to managing it. No single method works for everyone or in every situation, so
experiment with different techniques and strategies. Focus on what makes you feel
calm and in control.
6.7.1. Stress management strategy #1: Avoid unnecessary stress
Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to
be addressed. You may be surprised, however, by the number of stressors in your
life that you can eliminate.

 Learn how to say “no” – Know your limits and stick to them. Whether in your
personal or professional life, refuse to accept added responsibilities when you’re
close to reaching them. Taking on more than you can handle is a surefire recipe
for stress.

 Avoid people who stress you out – If someone consistently causes stress in your
life and you can’t turn the relationship around, limit the amount of time you spend
with that person or end the relationship entirely.

 Take control of your environment – If the evening news makes you anxious,
turn the TV off. If traffic’s got you tense, take a longer but less-traveled route. If
going to the market is an unpleasant chore, do your grocery shopping online.

 Avoid hot-button topics – If you get upset over religion or politics, cross them
off your conversation list. If you repeatedly argue about the same subject with the
same people, stop bringing it up or excuse yourself when it’s the topic of
discussion.

 Pare down your to-do list – Analyze your schedule, responsibilities, and daily
tasks. If you've got too much on your plate, distinguish between the ―should and
the ―musts. Drop tasks that aren't truly necessary to the bottom of the list or
eliminate them.

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6.7.2. Stress management strategy #2: Alter the situation
If you can’t avoid a stressful situation, try to alter it. Figure out what you can do to
change things so the problem doesn’t present itself in the future. Often, this involves
changing the way you communicate and operate in your daily life.=

 Express your feelings instead of bottling them up. If something or

someone is bothering you, communicate your concerns openly and
respectfully. If you don't voice your feelings, resentment will build and the
situation will likely remain the same.

 Be willing to compromise. When you ask someone to change their

behavior, be willing to do the same. If you both are willing to bend at least
a little, you’ll have a good chance of finding a happy middle ground.

 Be more assertive. Don't take a backseat in your own life. Deal with
problems head-on, doing your best to anticipate and prevent them. If
you've got an exam to study for and your chatty roommate just got home,
say up front that you only have five minutes to talk.

 Manage your time better. Poor time management can cause a lot of
stress. When you're stretched too thin and running behind, it's hard to stay
calm and focused. But if you plan and make sure you don't overextend
yourself, you can alter the amount of stress you're under.

6.7.3. Stress management strategy #3: Adapt to the stressor

If you can’t change the stressor, change yourself. You can adapt to stressful
situations and regain your sense of control by changing your expectations and
attitude.

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  Reframe problems. Try to view stressful situations from a more positive
perspective. Rather than fuming about a traffic jam, look at it as an opportunity to
pause and regroup, listen to your favorite radio station, or enjoy some alone time.

 Look at the big picture. Take perspective of the stressful situation. Ask yourself
how important it will be in the long run. Will it matter in a month? A year? Is it
worth getting upset over? If the answer is no, focus your time and energy elsewhere.

 Adjust your standards. Perfectionism is a major source of avoidable stress. Stop

setting yourself up for failure by demanding perfection. Set reasonable standards
for yourself and others, and learn to be okay with ―good enough.

 Focus on the positive. When stress is getting you down, take a moment to reflect
on all the things you appreciate in your life, including your positive qualities and
gifts. This simple strategy can help you keep things in perspective.

Adjusting Your Attitude

How you think, can have a profound effect on your emotional and physical well-
being. Each time you think a negative thought about yourself, your body reacts as if
it were in the throes of a tension-filled situation. If you see good things about
yourself, you are more likely to feel good; the reverse is also true. Eliminate words
such as "always," "never," "should," and "must." These are telltale marks of self-
defeating thoughts.
6.7.4 Stress management strategy #4: Accept the things you can’t change
Some sources of stress are unavoidable. You can’t prevent or change stressors such
as the death of a loved one, a serious illness, or a national recession. In such cases,
the best way to cope with stress is to accept things as they are. Acceptance may be
difficult, but in the long run, it’s easier than railing against a situation you can’t
change.

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 Don’t try to control the uncontrollable. Many things in life are beyond our
control— particularly the behavior of other people. Rather than stressing out over
them, focus on the things you can control such as the way you choose to react to
problems.

 Look for the upside. As the saying goes, ―What doesn’t kill us makes us
stronger. When facing major challenges, try to look at them as opportunities for
personal growth. If your own poor choices contributed to a stressful situation,
reflect on them and learn from your mistakes.

 Share your feelings. Talk to a trusted friend or make an appointment with a

therapist. Expressing what you’re going through can be very cathartic, even if
there’s nothing you can do to alter the stressful situation.

 Learn to forgive. Accept the fact that we live in an imperfect world and that
people make mistakes. Let go of anger and resentments. Free yourself from
negative energy by forgiving and moving on.

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 7. What is Well-Being?

Well-being is the experience of health, happiness, and prosperity. It includes having

good mental health, high life satisfaction, a sense of meaning or purpose, and
the ability to manage stress. Well-being is something sought by just about everyone
because it includes so many positive things: feeling happy, healthy, socially
connected, and purposeful.
Personality characteristics and emotional intelligence of employees were found to
have greatly influence not only their happiness and well-being (Ramesh, 2020) but
also improved their organizational effectiveness through improved teamwork,
conflict handling modes and leadership competencies in a scientific organization
(Ramesh and Rao, 2020).
7.1 Dimensions of Well-Being
Well-being emerges from your thoughts, actions, and experiences — most of which
you have control over. For example, when we think positively, we tend to have
greater emotional well-being. When we pursue meaningful relationships, we tend to
have better social well-being. And when we lose our job - or just hate it - we tend to
have lower workplace well-being. These examples start to reveal how broad well-
being is, and how many dimensions of well-being there are. Wellbeing is commonly
viewed as having seven dimensions: mental, physical, social, financial, spiritual,
environmental, and occupational (Figure 6). These dimensions are interdependent
and influence each other. When one dimension of our well-being is out of balance,
the other dimensions are affected.

Figure 6: Dimensions of Well-Being

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 7-Dimensions of Well-Being

Physical Wellbeing
It is the ability to maintain a healthy quality of life that allows us to get the
most out of our daily activities without undue fatigue or physical stress. This
dimension of wellbeing focuses on practicing healthy daily habits and the
important of building strength, flexibility, and endurance.

Mental Wellbeing
It can be described as a combination of how we feel (our emotions and life
satisfaction) and how we function (relationships with others, personal control,
purpose in life and independence). Mental wellbeing affects each dimension
in turn and includes coping with the normal difficulties of life.

Social Wellbeing
It is an end state in which basic human needs are met and people can coexist
peacefully in communities with opportunities for advancement. The social
dimension encourages one to become aware of his or her importance in society.
It is vital to stay connected to people, form new relationships, and participate
in various social activities.

Financial Wellbeing
It is a state of being wherein a person can fully meet current and ongoing
financial obligations, can feel secure in their financial future and is able to
make choices that allow them to enjoy life. It is the healthy relationship
between your goals and your financial obligations.

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Spiritual Wellbeing
This dimension recognizes one's search for meaning and purpose in human
existence. It includes the development of a deep appreciation for the depth and
expanse of life and natural forces that exist in the universe. Spiritual wellbeing
is the ability to establish peace and harmony in our lives.

Environmental Wellbeing
This dimension is the extent to which one cares for the earth by protecting its
resources. It is the ability to recognize personal responsibility for the quality
of the air, water and land. The ability to make a positive impact on the quality
of homes, communities, and the planet while understanding the negative effect
of personal choices contributes to environmental wellness.

Occupational Wellbeing
This dimension recognizes personal satisfaction and enrichment in life through
work. It is the ability to get personal fulfillment from jobs or chosen career
fields while still maintaining balance in life.

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7.2 Types of Well-Being
Subjective Well-Being (SWB) Psychological Well-Being (PWB)
Diener, 1984 Ryff, 1989

It emphasizes a person’s evaluation of It emphasizes that certain needs or

their own life - both emotionally and qualities are essential for one's
cognitively. psychological growth and development;
the fulfillment of these needs enables a
person to reach their full potential.

Focuses on the hedonic aspect of well- Focuses on eudaimonic well-being,

being, which is the pursuit of which is the fulfillment of human
happiness, and pleasant life. potential (i.e. self-actualization) and
meaningful life.

SWB has three major components: PWB has 6 distinct components:

1. Presence of Positive Emotions 1. Self-Acceptance: Have a positive

(Happiness) attitude toward themselves.
2. Absence of Negative Emotions 2. Environmental Mastery: Able to
3. Cognitive Dimension (Life manage external stressors and
Satisfaction) leverage on opportunities.
3. Purpose of Life: Have important
aims and goals.
It prioritizes a person's assessment of 4. Positive Relations with Others:
how well their life is going and Capable of trusting and loving
whether they are getting the things others.
they want in life--without specific 5. Personal Growth: Accept new
concern for what these "things" challenges in life as furthering
actually are. their development.
6. Autonomy: Maturity to be
guided by internal standards.

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7.3 Five Ways to Wellbeing (Adopted from NEF, 2008)

Five ways to Wellbeing Ideas/Suggestions

1. Connect: Connecting with the  Arrange to meet people regularly.

people around us is a great way to Monthly dinner dates with friends or
remind ourselves that we’re join a local interest group.
important and valued by others.  Reach out to somebody you’ve lost
contact with. Send them a letter or
give them a call to let them know you
are thinking about them.
 Take some time to get to know your
neighbors. Invite them around for a
cup of tea
2. Be Active: We know that there’s a  Go for a walk during your lunch
link between staying active and break or walk to work
positive mental health and  Try activities that bring your focus to
wellbeing. the mind-body connection such as
By making sure we are regularly yoga or tai chi
moving our bodies, we can look  Make time for joyful movement,
after our mental and physical such as dancing
health at the same time.  Join a local sports club - is there a
sport you have always wanted to try?
3. Take Notice: Taking notice of our  Take up a mindful hobby like
thoughts, emotions and knitting or journaling
surroundings is a great way to stay  Write down three things in your life
present and pay attention to our you feel grateful for
needs.  Allocate time in the evening to reflect
Taking notice of things, we’re on what went well that day
grateful for, big or small, is a great
way to boost our mood and
appreciate our surroundings.

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 4. Keep Learning: Learning new  Try out a new recipe once in a while
things is a good way to meet new  Book yourself onto a wellbeing
people and boost our self course or training session.
confidence, which in turn  Join a class to learn a new language
improves our mental health and or musical instrument
wellbeing.  Learn something new about the
people around you
5. Give: Research has found a link  Try and do one kind thing every day
between doing good things and an  Recycle your waste and give back to
increase in wellbeing. the environment
 Become a Health in Mind Hero by
giving your time through
volunteering or fundraising.

Occupational (or Career) Well-Being refers to feeling good about the work you
do. It is answering "yes" to the question "Do you like what you do each day?" It has
many facets, including achieving a balance between work and leisure, maintaining
positive relationships with colleagues, managing workplace-related stress, and the
safety of the workplace environment and the climate of the worksite. It also includes
how you feel about work and whether your career option suits, stimulates, and
inspires you. Occupational well-being is gaining momentum because managers,
policymakers, and employees have started to realize that occupational well-being is
a crucial determinant of human functioning and job performance (De Neve et. al,
2013).

If your occupational wellbeing is strong, you will present as happier, healthier, and
more successful. It is important to note that "career" or "occupation" is defined as
how you occupy your time or what you do each day. It does not only mean paid
occupations but also includes life roles such as domestic duties, volunteer work,
community participation, school, or other activities.

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Why is Occupational Well-Being Important?

Because day-to-day work (in whatever form) takes up so much of our time, it is
important for our overall well-being that we like what we do. People who enjoy their
employment have a greater sense of meaning and purpose. From an employer's
perspective, workers' well-being is a key factor in determining the effectiveness of
an organization. Many studies show a link between the well-being of the workforce
and levels of productivity (Isham et al., 2021). Research studies clearly indicated
that organizational structure and environment has a great influence on the
employee’s levels of happiness and life satisfaction (Ramesh et al., 2022).

8. Improving Employee's Well-Being in the Workplace

Employee wellbeing is about optimizing the health of all employees. It is not only
about physical well-being, but other components of well-being that cannot be
ignored when talking about healthy and well-functioning individuals or employees.
With the recent COVID-19 outbreak, many employers noticed the impact employee
well-being has on their performance, and consequently on the organizational results.
Employees were distressed and worried, and employers had to find ways to
accommodate the rising need for empathy toward their employees.

Employee wellbeing includes multiple aspects of care for employees. Therefore, by

optimizing employee well-being, there is a need to positively impact the employee’s
experience. Making work more meaningful and work less stressful is a way to create
a comfortable working environment in which employees will thrive. Some
interventions to improve employee's well-being in the workplace are presented
below:

8.1. Recognizing Employees’ Work

When their hard work, dedication, and teamwork are appreciated, employees feel
more fulfilled and satisfied in their jobs. In addition, employee recognition
positively affects productivity and creates a culture of appreciation.
Overall, employee recognition has the power to inspire employees and make them
realize what a crucial part they play in the organization.

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8.2. Communicate Effectively
Poor communication in the workplace will inevitably lead to unmotivated staff that
may begin to question their confidence in their abilities and organization.
Therefore, allow your internal communication to run smoothly and ensure your
employees read the content that they are meant to. Furthermore, remote work
employees' biggest struggle is a lack of communication and collaboration. By
facilitating seamless communication between your employees, you can alleviate one
of the main sources of work-related stress.

8.3. Listening to Employees

Employees want to be listened to! When the employees have grievances that are not
addressed, they start feeling like their opinion does not matter. Moreover, listening
to the employees and acting upon their recommendations can make them feel like
valued members of the community. It makes them work more meaningful and
therefore increases employee wellbeing.

8.4. Giving Regular and Timely Feedback

Receiving regular feedback makes the employees more satisfied with their jobs.
When you give feedback to your employees continuously, they feel like their growth
matters. In addition, your employees can find out how to work better, which allows
them to advance their skills and continue learning. The feeling of satisfaction and
happiness in a career is crucial for employee wellbeing.

8.5. Showing Empathy

There is an overwhelming need to make workplaces more human. The shift to
workplaces that put their employees first and create communities instead of
employees and customers has already started. Showing empathy and having
compassion for your employees’ issues will create an emotional bond between you
and your employees, humanize your workplace and make it a better place for
everybody to work.

8.6. Health Screening

Providing health screening once per year is a great way for your employees to
address some health issues they might have. Also, it significantly increases the
chances of preventing diseases as they might be caught at an early stage.
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8.7. Psychological Counseling Services
By offering psychological counseling services, you will also send a message to your
employees that their mental health is your concern, too. The stigma of asking for
psychological help will be reduced, and your employees will have access to mental
health experts that can help them deal with their issues.

8.8. Flexible Work Options

When you offer flexible working hours or remote work options, you are increasing
the work-life balance for your employees. Besides, knowing that remote work is
increasingly popular, this is one of the easiest and most desired employee
wellbeing’s benefits your organization could offer.

8.9. Encourage Personal Development

Creating a culture of personal growth means ongoing training and development.
Personal development is something that should be encouraged to strongly improve
employee wellbeing. Personal development is not only about improving life at work
but personal life too. Personal development starts from within, but it should be
encouraged by employers, management, and HR professionals to reinforce its
positive effects.

8.10. Boost Team Relationships

In most cases, the key to a happy team comes down to whether they get along. To
encourage good working relationships, you should implement more team-building
activities, informal meetings, or lunches/evenings out to bring your team together.

Not only will this support a more fun and sociable atmosphere, but it'll also mean
everyone can get their ideas and opinions heard. After all, there may be some
members of the team that wouldn't usually get the opportunity to properly interact
beyond some brief small talk in the lift. Giving employees a voice within your
workplace will be key to boosting overall morale.

8.11. Encourage Social Interaction

Social isolation can trigger depression and anxiety. While supportive relationships
with friends, family, and colleagues are beneficial to the mental health of
individuals. People with a good network of friends and family generally have better
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mental and physical health than those who lack these networks. By utilizing Hubs
within your company intranet software, you can create a social community for your
employees; this is a space where people can share their experiences with other like-
minded members, therefore, increasing a sense of belonging.

8.12. Encourage Good Lifestyle Choices

By making sure your employees are aware of the dangers of sitting for long periods
and educating them on how they can keep moving throughout the day, you are
helping prevent illness and maintaining a happy and healthy workforce. Create
communities and improve your culture. Hubs bring like-minded people together
through virtual groups where they can collaborate, strengthen bonds and grow
together.

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