IN
1
A Community Service Project Report on
STRESS MANAGEMENT
Submitted in partial fulfillment of the requirement for the award of degree of
BACHELOR OF TECHNOLOGY
In
ELECTRONICS AND COMMUNICATION ENGINEERING
Submitted by
KANA MADHUMITHA(20FE1A0475)
Under the guidance of
Dr.E. SUNEEL
Associate Professor
DEPARTMENT OF ELECTRONICS AND COMMUNICATION ENGINEERING
November 2022
2
CERTIFICATE
This is to certify that this community service project report entitled “STRESS MANAGEMENT”
is a Bonafede record of work carried out by KANA MADHUMITHA (20FE1A0475) under the
guidance and supervision of Dr.E. SUNEEL in partial fulfillment ofthe academic requirement
in Bachelor of Technology in ELECTRONICS AND COMMUNICATION ENGINEERING of
VIGNAN’S LARA INSTITUTE OF TECHNOLOGY
& SCIENCE during the year 2022-2023.
Project Guide
Head of the Department
Dr. E. SUNEEL
Dr. B. HARISH
EXTERNAL EXAMINER
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Student’s Declaration
I, K .MADHUMITHA, a student of Bachelor of Technology Program, Reg No: 20FE1A0475 of the Department of
Electronics and Communication Engineering, VIGNAN'S LARA INSTITUTE OF TECHNOLOGY AND
SCIENCE College do hereby declare that I have completed the mandatory community service from 2022 to 2023 in
guntur under the faculty guidance of Dr.E.SUNEEL Associate Professor, Department of Electronics and
Communication Engineering in Vignan’s Lara Institute of Technology and Science, Vadlamudi.
(Signature and Date)
Endorsements
Guide name
DR. E. SUNEEL
Head of the Department
DR. B. HARISH
4
Certificate from Official of the Community
(Name of the Community
This is to certify that
Service Volunteer) Reg. No
the
College)
of
underwent
(Name of
community
service
(Name of the Community) from
in
to
The overall performance of the Community Service Volunteer during her
(Satisfactory/Good).
community service is found to be
Authorized Signatory with Date and Seal
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ACKNOWLEDGMENT
The completion of any project depends upon cooperation, coordination and combined efforts
of several sources of knowledge. This report acknowledges a number of guidance,
supervision, stimulation and a lot of inspiration from numerous people. First of all, we thank
the almighty for the blessings that have been showered upon us to complete this project work
successfully. Our grateful regards to our beloved Principal, Dr. K. PHANEENDRA
KUMAR for his constant support and motivation.
We are thankful to Dr. B. HARISH, Professor, Head of the Department, Electronics
and Communication Engineering for his extended and continuous support, valuable guidance
and timely advices in the completion of this project thesis.
It is our privilege to express our sincerest regards to our project guide, Dr. E.SUNEEL,
Associate Professor, for his valuable inputs, able guidance, encouragement, whole-hearted
cooperation and constructive support throughout the duration of our project.
We take the opportunity to thank all our lectures who have directly or indirectly helped
our project. We pay our respects and love to our parents and all other family members and
friends for their love and encouragement throughout our career. Last but not the least we
express our thanks to our friends for their cooperation and support.
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CONTENTS
CONTENTS
Page no.
CHAPTER 1: EXECUTIVE SUMMARY
1
CHAPTER 2: OVERVIEW OF THE COMMUNITY
2-6
CHAPTER 3: COMMUNITY SERVICE PART
7
CHAPTER 4: OBJECTIVES OF SURVEY
8-13
Activity log
8-12
Weekly Report
13
CHAPTER 5: OUTCOMES DESCRIPTION
14-22
Project questionarie
CHAPTER 6: SURVEY PHOTOS
23-26
CHAPTER 7: CONCLUSION
27
CHAPTER 8 : REFERENCES
28
7
CHAPTER: 1
EXECUSIVE SUMMARY
The best way to cope with stress is by getting at least seven hours of sleep per day,
eating a predominantly plant-based diet, exercising regularly, meditating, and staying
socially connected
Do a relaxation exercise. The relaxation response — the opposite of the stress response
— was defined by Harvard Medical School professor Herbert Benson. It slows your
breathing, reduces your heart rate, and lowers your stress hormones.
To elicit this state, Dr. Ramchandani recommends a basic breathing exercise,such as taking
10 very slow breaths in and out. Or try an imagery exercise: "Imagine being in your
favorite vacation place, maybe the beach or in nature," Dr. Ramchandani suggests.
"Imagine all the sensations you’d experience there, such as the sight and sound of the
waves, the smell of the ocean, and the breeze brushing against your skin. Hold this image
for a few minutes and notice the relaxing effect."
Stretch your muscles. Your muscles tense up under stress. Relieve that tensionby stretching.
"While sitting or standing, inhale, raise your arms overhead, lace your fingers together,
stretch, release your fingers, and exhale as you lower your arms to each side. Repeat three
times," Dr. Ramchandani says.
Take a mindfulness break. Being mindful helps elicit the relaxation responseby bringing
you to the present moment; it can break a cycle of stressful thoughts. It’s like a real-time
imagery exercise: you note all of your senses asyou do something soothing. "It could be
having a cup of tea and noticing its warmth in your hands, the scent of the tea, and the way
it feels going down your throat," Dr. Ramchandani says, "Or it could be taking a mindful
showeror a leisurely and mindful walk-through nature.".
1
CHAPTER: 2
OVERVIEW OF THE COMMUNITY
Community Service is work done by a person or group of people that benefits others
It is often done near the area where you live, so your owncommunity reaps the benefits
of your work. Community service is oftenorganized through a local group, such as a
place of worship, school, or non-profit organization. You can also start your own
community serviceprojects
Fig 2.1
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Background:
Community service is a non-paying job performed by one person or a group of people
for the benefit of their community or its institutions. Community service is distinct
from volunteering, since it is not always performed on a voluntary basis. It may be
performed for a variety of reasons
Fig:2.2
o Service-learning courses vary widely in time span, quality, and in the
balance of "service" and "learning" stressed in the course. A typical
service-learning course, however, has these factors in common.
o A service component where the student spends time serving inthe
community meeting actual needs
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•
A learning component where students seek out or are taught information—
often both interpersonal and academic—that they integrate into their service
•
A reflection component that ties service and learning together
•
Reflection is sometimes symbolized by the hyphen in the term "servicelearning" to indicate that it has a central role in learning by serving.
Reflection is simply a scheduled consideration of one's own experiences and
thoughts. This can take many forms, including journals, blogs, and
discussions.
IMPORTANCE
Community Service Has a Number of Important Benefits Engaging in community
service provides students with the opportunity to become active members of their
community and has a lasting, positive impact onsociety at large.
Community service or volunteerism enables students to acquire life skills and
knowledge, as well as provide a service to those who need it most. These are some
of the common benefits of participating in a community service program:
Psychological benefits: Volunteering increases overall life satisfaction and helps you
feel good about yourself because you are helping others. It can also help to decreases
stress and ease depression.
Social benefits: Volunteering engages students with the community,
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creates special bonds with the population being served, and increases social
awareness and responsibility.
Cognitive benefits: Volunteering helps students enhance their personal knowledge,
grow from new experiences, and develop better interpersonalcommunication skills.
Participating in community service not only makes a difference to the organization
and people being served, but also makes a difference to every student’s career
prospects.
Fig 2.3
Participating in community service activities helps to enhance student resumes by
allowing students to obtain work-related skills prior to graduation, builds good
references for employers in regards tocommunity involvement, and provides a forum
to network with future potential employers. It also helps students develop civic and
social responsibility skills and become more aware of what their community needs.
You can also make a positive contribution to your community by earningan online
degree in nursing, criminal justice or psychology. Contact us today for more
information about our programs where you can learn howto help real people and leave
a positive impact on the world.
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Ways To Participate In Community Service: -
There are hundreds of ways to participate in community service, depending on the
skills and interests. Some common community serviceexamples include:
1. Working with schoolchildren: Tutoring children after school,collecting school
supplies to donate, planting a school garden.
2. Working with senior citizens:
Visiting residents of a retirement center, delivering meals to senior citizens, driving
them to appointments.
3. Improving the environment: Holding a recycling contest, planting trees, creating
a new trail at a nature center.
4. Helping low-income people: Passing out food at a soup kitchen, collecting used
clothes to be donated, making first aid kits for homeless shelters
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CHAPTER: 3
COMMUNITY SERVICE PART
Stress is how we react when we feel under pressure or threatened. It usually happens when we
are in a situation that we don't feel we can manage or control. This is more in the students due to
their daily life activities. It can be over comed by participating actively in the activities such as
doing yoga, watching television, playing and doing their favorite hobby.
My experience:
According my experience students of my age are under a lot of stress due to academics. When I
was child do not have any stress because I do not have many responsibilities, but now I need to
deal with different situations and be most confident in order achieve my goals. To get rid of my
stress I practice yoga, connectwith others, listen to music, eat healthy and sleep enough. So that I
become more active and can concentrate more on my work. I also suggest the other students
alongwith me to do the following things to reduce their stress and boost up their energy and work
hard to achieve their goals.
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CHAPTER: 4
ACTIVITY LOG FOR THE FIRST WEEK


Student Stress Survey
Name (optional)
First Name

Year of Birth

Grade

Gender
Last Name


1. How many hours do you spend to do your homework at a school night?
Less than 1 hour

4-5 hours
More than 5 hours
1-2 hours
3-4 hours
4-5 hours
More than 5 hours
3. How many hours of sleep do you usually get on a school night?
Less than 7 hours

3-4 hours
2. How many hours do you spend to do your homework during weekends?
Less than 1 hour

1-2 hours
7-8 hours
8-9 hours
More than 9 hours
4. How much stress do you think you have on average?
1
2
3
4
5
6
7
8
8
9
10
1 is None, 10 is Extremely Stressed

5. Which of the following causes most stress? (Select all that apply)
Student issues
Financial issues
Family issues
Friends issue
Romantic relationship issues
Health related issues
Sport/athletic activities
Student clubs/organization issues

Other
6. What are the consequences of stress in your daily life? (Select all that apply)
Decrease in activity level
Decreased efficiency and effectiveness
Difficulty on communicating
Inability to rest or relax down
Change in eating habits
Using tobacco/alcohol
Excess usage of caffeine
Accident prone

Other
7. What are the emotional or psychological consequences of stress that you have noticed
so far?
Feeling heroic, euphoric or invulnerable
Denial
Anxiety or fear
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Irritability or anger problems
Restlessness
Sadness
Depression
Feeling overwhelmed
Feeling isolated, lonely, lost, or abandoned
Feeling unappreciated

None of the above
Other
8. What are the psychical effects of stress that you experienced?
Increased heart rate/Tachycardia
Increased blood pressure
Upset stomach, diarrhea
Getting too much weight
Loosing too much weight
Sweating
Muffled hearing
Headache
Sore or aching muscles
Light sensitive vision
Tunnel vision
Lower back pain
Neck pain
Changing in menstrual cycle
Change in sexual desire
Weakness for cold, flu
Flare up of allergies
Hair loss
Increase itching
None of the above
Other

9. What are the cognitive effects of stress that you experienced?
Memory problems
Concentration difficulty
Disorientation
Confusion
Difficulty in basic calculations
Getting slower in thinking and analyzing
10
None of the above
Isolating from people
Blaming
Criticizing
Impatience

Listening difficulties
Increased Intolerance
None of above
Having problems in sharing ideas
Difficulty in giving or accepting support
Other
11. Which of the following do you apply when you feel stressed? (Select all that
apply)Sleeping
Taking a walk
Going to gym/exercise
Eating
Drinking
Taking drugs
Smoking
Unnecessary shopping
Computer games/console game
social media
Talking to someone
None of the above
Other

12. What do you think that the school authorities can do to decrease the stress level?

Please share your comments
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STUDENTS SHEET:
12
WEEKLY REPO
(From Dt………..….. to Dt ........................................ )
OBJECTIVES
OF
ACTIVITY DONE
REPORT
Survey: Guntur
Mandal: Guntur
Area: govt college
Basically, stress became one of our daily part of life in order to accomplish a task. This is a small
survey of students how to they feel and which kind of level of stress there are feeling it may be
academic, financial, psychological, mental etc. in order to find their level of stress and to overcome
it we suggested suitable methods based on their needs.
We know that all people are not interactive, we have different kinds of students with different
behavior’s their when I interacted with then I found out most people having a fear to interact
mostly, I observed they felt some sort of fear in order to communicate about their fears so, in order
to meet all kind of students so, we decided to take a paper survey in order they don’t need to feel
shy or fear to interact with us to share their problems.
Initially, we interacted with the students and found that most of people are feeling stress by
conducting a survey activity log sheet by selecting the options and based on their count of answers
we analyzed their level of stress and suggested some of the methods: To mediate early in the
morning in order to calm themselves and thereby for different student’s different methods are
allocated in order to decrease stress in order to make them feel secured.
Finally, our survey ended with the student’s opinions and their cause of stress and they have been
suggested with suitable methods in order to change their way of thinking and how to conquer
them.
.
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CHAPTER: 5
PROJECT QUESTIONNAIRE:
Yes No
1
2
I frequently bring work home at night
Not enough hours in the day to do all the things that I must do
3
I deny or ignore problems in the hope that they will go away
4
I do the jobs myself to ensure they are done properly
5
I underestimate how long it takes to do things
I feel that there are too many deadlines in my work / life that are difficult to meet
6
7
My self-confidence / self-esteem is lower than I would like it to be
8
I frequently have guilty feelings if I relax and do nothing
9
I find myself thinking about problems even when I am supposed to be
relaxing
10 I feel fatigued or tired even when I wake after an adequate sleep
11 I often nod or finish other people’s sentences for them when they speak slowly
12 I have a tendency to eat, talk, walk and drive quickly
13 My appetite has changed, have either a desire to binge or have a loss of appetite / may skip meals
14 I feel irritated or angry if the car or traffic in front seems to be going too slowly/
I become very frustrated at having to wait in a queue
15 If something or someone really annoys me I will bottle up my feelings
16
When I play sport or games, I really try to win whoever I play
17 I experience mood swings, difficulty making decisions, concentration and memory is impaired
18 I find fault and criticize others rather than praising, even if it is deserved
19
I seem to be listening even though I am preoccupied with my own thoughts
20 My sex drive is lower, can experience changes to menstrual cycle
21 I find myself grinding my teeth
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Increase in muscular aches and pains especially in the neck, head, lower back, shoulders
23 I am unable to perform tasks as well as I used to, my judgment is clouded or not as good as it was
24 I find I have a greater dependency on alcohol, caffeine, nicotine or drugs
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I find that I don’t have time for many interests / hobbies outside of work
A yes answer score = I (one), and a no answer score = 0 (zero).
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TOTALS
Because everyone reacts to stress in his or her own way, no one stress test can give you a complete
diagnosis of your stress levels. This stress test is intended to give youan overview only. Please see a
Stress Management Consultant for a more in-depth analysis.
Answer all the questions but just tick one box that applies to you, either yes or no. Answer yes, even
if only part of a question applies to you. Take your time, but pleasebe completely honest with your
answers:
Your score:
Most of us can manage varying amounts of pressure without feeling stressed. However too
much or excessive pressure, often created by our own thinking patterns and life experiences,
can overstretch our ability to cope and then stressis experienced.
4 points or less: You are least likely to suffer from stress-related illness.
4 - 13 points: You are more likely to experience stress related ill health either mental,physical or both.
You would benefit from stress management / counseling or advice tohelp in the identified areas.
14 points or more: You are the most prone to stress showing a great many traits orcharacteristics
that are creating un-healthy behaviors. This means that you are also more likely to experience
stress & stress-related illness e.g., diabetes, irritable bowel, migraine, back and neck pain, high
blood pressure, heart disease/strokes, mental ill health (depression, anxiety & stress). It is
important to seek professional help or stress management counseling. Consult your medical
practitioner.
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Describe the problems you have identified in thecommunity
Physical effects of stress
When you have too much stress in your life, it can start to manifest itself in external ways. How
stress affects the body varies from person to person, but the common physical effects of stress
are:

Low energy levels

Headaches

Stomachaches and nausea

Insomnia

Chest pains

Frequent colds or other illnesses

Shaking or sweating hands
To cope with stress, it’s important to first understand what your personaltriggersare, so be sure
to note when any of the above symptoms take place so you can find ways to manage them.
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Psychological effects of stress
While stress has several physical indicators, it can also manifest in more internalways. The
psychological effects of stress include:

Depression

Anxiety
Problems with cognitive functioning (being unable to concentrate or learn as well as you
normally would)
Changes in behavior, such as being irritable, angry, hostile, frustrated, or withdrawn
The mental effects of stress can be more common, but they are often more difficult to identify.
It's important to listen to friends and family if they say you haven't been acting like yourself so
you can be more aware of your stressors andhow to overcome them.
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Short-term and long-term action plan for possible solutions for the problems
identified and that could be recommended to the concerned authorities for
implementation.
SHORT -TERM GOALS
Guided imagery involves visualizing calming, soothing situations.
A person can do it on their own by writing a script and then reading it to themselves,or they can use
guided meditation to lead them through a soothing scene. They cantry guided imagery recordings,
programs, and apps.
BREATHING TECHNIQUES
Controlling a person’s breathing may help reduce the physiological effects of stress, such as rapid
breathing and high heart rate. It may also help a person feel calmer.
To practice breathing techniques, individuals can start by slowing the pace of breathing, focusing
on taking slow, deep breaths into the stomach, and slowly exhaling them.
Box breathing may also help. A person can try the following:
Slowly breathe in for a count of four.
Wait 4 seconds before taking the next breath
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PROGRESSIVE MUSCLE RELAXATION
Progressive muscle relaxation (PMR) is a process where a person searches for tension in their body,
usually beginning at the feet. They then become aware of that tension and slowly relax their muscles to
reduce physical and emotional tension.
An individual can do it on their own by beginning with their toes, slowly working their way
up the body, and steadily relaxing each muscle and group ofmuscles. If they have difficulties
relaxing, they can listen to a recording or soothing music.
MINDFULNESS
Mindfulness is the practice of becoming more present in the current moment. It canhelp a person
slow racing thoughts and avoid catastrophizing.
Many different approaches can help someone be more mindful.
For example, they can try observing three things they can experience with each sense: three things
they can see, taste, touch, hear, and smell. They might also try to calmly and without judgment
notice everything about their surrounding environment.
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LONG TERM GOALS
Mindfulness-based stress reduction
Mindfulness-based stress reduction Trusted Source uses principles of mindfulnessto help a person
manage and reduce stress. Mindfulness is the practice of being in the present and less focused on
the past and future.
While anyone can practice mindfulness on their own, mindfulness-based stress reduction is a
structured program that incorporates several stress reduction techniques, including:

yoga-like exercises

deep breathing

body scanning

cultivating mindfulness
PSYCHOTHERAPY
Psychotherapy can help a person deal with the effects of stress, identify stress coping methods,
and manage the mental health effect of stress.
20
Description of the Community awareness programme/s conducted on stress w.r.tthe
problems and their outcomes.
Whatever the cause, when young people are stressed, their academic performance suffers,and the rate of
depression, anxiety, withdrawal and aggression, along with unhealthy coping strategies like drug and/or
alcohol use, increases. One surprisingly effective toolbox for stress awareness and managing stress
involves learning the relaxation techniques of Mind Body Medicine.
This approach includes three essential components:
1. Practice Techniques to Elicit the Relaxation Response.
Kids learn to use a mental focusing tool and to maintain a quiet, aware, “non- judging”attitude, which
involves gently directing the mind back to a point of focus when other thoughts arise. The key to
effectiveness here is the establishment of a regular, ongoing practice. The benefits of such a practice can
be dramatic.
A typical exercise that helps evoke the relaxation response might be:
1. Sit or lie quietly in a comfortable position.
2. Close your eyes
3. Relax your muscles.
4. Breathe slowly and naturally, and as you do, repeat your focus word or phrase as you exhale.
5. Assume a non-judging attitude. Don’t worry about how well you’re doing. When other thoughts
come to mind, simply say to yourself, “Oh well,” and gently returnto the repetition.
6. Continue for 5-10 minutes. You might want to have a clock nearby to see how much time has
passed.
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2. Teach Stress Awareness.
Simply being aware of the many ways that stress affects us—cognitively, emotionally, physically,
behaviorally and spiritually—is an important first step in effectively managing stress.
3. Learn and utilize adaptive strategies to better respond tostressful
situation

This involves redirecting thoughts in response to stressors, positive perspectives and building
social connections.

Research shows that children and teens who were trained in mind body techniquesdeveloped
more efficient work habits, and felt less stress and anxiety. They also increased their grade point
average, self-esteem and feelings of control.

The beauty of this approach is that kids learn about the resources they have insidethemselves to
build resiliency. Rather than just taking a pill, they can tap into an inner reserve that helps them
create the best possible outcome for many of life’s challenges. This is incredibly empowering,
and it creates a positive behavioral feedback loop that will continue to serve them throughout
their lives.












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CHAPTER 6:SURVEY PHOTOS
23
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24
3625
26
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CONCLUSION

Stress is a major concern for individuals and organizations. Exhaustion is the outcome of prolonged stress.
Individuals and organizations can take many approaches to lessening the negative health and work outcomes
associated with being overstressed. Emotions play a role in organizational life.

Stress in students cause serious negative effects, both physical and academic. It results from poor sleeping
habits, academic pressure, and poor nutrition and unhealthy eating habits. It results into physical symptoms,
poor management skills, and self-defeating
thoughts

From the findings, the results clearly show that youth are stressed toward high level. The symptoms
identified are being eating, depression and headaches are more among students. It is identified that among
all factors, the main causes of stress among youth is relationship
stress, financial and psychological stress. They want to maintain the social network and they are increasing
the networking with the use of technology. The next stress they are feeling is career related. They have fear
of job opportunity and how they survive in the competitive environment. Young respondents were able to
identify some strategies to cope with
stress such as meditation, enough sleeping, going out with the friends and counseling.
36
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
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