STRESS and COPING

TOPIC:  STRESS AND COPING

The aim of this literature written by me is to share the study and understanding on various kinds of stresses which exist today and how they impact human society all over the world . This Literature Review will consider various forms of stresses which can be linked to both connotations : positive and negative . However, my main focus will be on  stresses which get negatively associated with professionals on job and in their day today life . In later part of the theory , this Literature Review will also cover the right coping strategies in order to cope with stresses .

For making it simple to understand, I have given a brief explanation through a short video on YouTube that can be accessed by clicking on the below link:   

https://www.youtube.com/watch?v=8H4VuEE7anA&feature=youtu.be

What is Stress ?

The American Institute of stress defines  “Stress” as a condition or feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilize.  Most people consider the definition of stress to be something that causes distress. However, stress is not always harmful because increased stress of some type also results in increased productivity. A definition of stress should also embrace this type of healthy stress, which is usually ignored when you ask someone about their definition of stress. Any definition of stress should also include good stress, or eustress . For example,  winning a race or election is just as stressful as losing, or more so. Any definition of stress should similarly explain the difference between eustress and distress.

      The definition of stress for most people tends to focus on the negative feelings and emotions it produces. Almost every definition of stress also discusses certain resultant physical, physiological or biochemical responses that are experienced or observed. A very comprehensive definition of stress that includes these and more is the biopsychosocial model, which, as it name suggests, has three components. This definition of stress distinguishes between an external element, another that is internal, as well as a third that represents the interaction between these two factors. Types of  Stresses are as follows 

1)    Acute Stress: Fight or flight. The body prepares to defend itself. It takes about 90 minutes for the 
     metabolism to return to normal when the response is over.
2) Chronic Stress: This is encountered in our daily lives and includes the cost of daily living: bills to be paid,
     raising kids, challenges on job etc . This is the stress we tend to ignore  or push   down. When it is left 
     uncontrolled then this stress affects your health- your body and your immune system.
3)  Eustress: Stress in daily life that has positive connotations .This includes stress involvement in 

            marriage, promotion , winning money and Graduation .

    

       4) Distress: Stress in daily life that has negative connotations .This includes stress involvement in 
                 Divorce , Punishment , Injury , Negative feelings , Financial Problems and Work Difficulties .

Work stress : a holistic view

The word ‘stress’ is derived from the Latin word ‘stringere’  meaning to draw light . In common terms, stress is considered to mean things like hardships, strains, adversity, affliction, force, pressure, strong effects, etc. However,  the meaning of the word ‘stress’ has undergone rapid changes with the change in the conditions of life and circumstances at the work place. In medical terminology, stress means demands for a person physiologically  , psychologically and socially(Sutherland and Cooper,1993 ) .

The following are the negative impacts of Stress :

1. Impairment of cognitive functioning:  In some people, stress may lead to a narrowed form of attention, reduced flexibility in thinking, poor concentration and less effective memory storage.  Such effects are far from inevitable. (Mandler, 1979)
2. Shock  and  disorientation:    severe  stress  can  leave  people  dazed  and  confused. (Horowitz, 1979)  In these states, people tend to feel emotionally numb and they respond in a flat, apathetic fashion to events around them. 
3. Burnout:   This is a stress-related syndrome wherein one‘s behaviour comes to  be dominated by  feelings  of physical,  mental and emotional exhaustion.  The physical exhaustion includes chronic fatigue, weakness, and low energy.  The emotional exhaustion refers to feeling hopeless, helpless, trapped, and emotionally drained.   The mental exhaustion is manifested in highly negative attitudes toward oneself, one‘s work, and life in general.
4. Psychological  Problems  and  Disorders:  In the domain of common psychological problems, it is clear that stress may contribute to poor academic performance, insomnia, drug abuse, excessive anxiety, nervousness, dejection, and depression.   Above and beyond these, we can find that stress frequently plays a role in the onset of full-fledged psychological disorders.
5. Physical problems and illness:   the existence of a connection between stress and certain kinds of physical illness has long been recognized.   Examples of illnesses that have long been viewed as stress-related are asthma, hypertension, migraine headache, and ulcers.

Kanji-Chopra  work stress model (KCWSM)

       This new approach to measure work stress has been developed using a structural equation model. Here the model incorporates psychosocial work conditions which are responsible for the functioning of the workforce and if not managed properly create work stress. It includes various psychosocial work condition factors recognisable in the individual , e.g. job support, job demand, job control and job environment. Lack of functioning of one or all of these factors in the organization will indicate work stress within the workforce. Psychosocial work conditions have a causal relationship with the above 4  factors , which jointly provide the measurement of work well being .

The notion of well being at work can be influenced therefore by the psychosocial work conditions set by the leaders of the organization guided by the psychosocial system of the country. The psychosocial work condition factors recognizable in the individual are shown though the 4 components given below :

1)      Job support : Job resources , encouragement , social support, career opportunities and job security (both organizational and peer support)

2)      Job demand : Workload, performance demands,  task requirements, mental burden , human contestability and emotional and social changes .

3)      Job control : Structure of workflow , autonomy , handling work assignments, and learning and feedback .

4)      Job environment : Positive working environment, understand their role in the organization , management of organizational change .

Study and its findings about stress in Bank Branch Managers

Research Methodology involved : This study was conducted to identify the various job and family related factors/stressors which cause stress among Bank Branch Managers in India ( by L.S Kang and R.S Sandhu ). It consisted of top 5 Indian Banks based on KPMG Survey,2007 . Out of these only the banks          (both public and private) having at least one bank in Punjab were selected for the study . Considering this constraint, it was found that there were 643 branches of selected banks which operated in Punjab at all district headquarters . All 643 Bank Branch Managers were considered for the study but only 316 gave their responses by completing the questionaire .

         Although ,there were various reasons which came out of the study but the ones mentioned below are very crucial and can get related to many of today’s highly sought after jobs in the world at large .The reasons of stress found were :

1)High intricacy of job

2) Performance constraints and pressures

3) Insufficient training and career planning

4) Unproductive meetings

5) Unsupportive staff at workplace

6) Lot of travelling and transfers to other locations

7)Corruption in the various domains of the company

8) Limited opportunities of growth

9) Lack of time for family

          What we can understand from the above shared study is that ,at first , in order to get a good job in a sector such as Banking a person needs to put a lot of hard work in his/her education and training which brings in lot of stress . This when gets coupled with the financial constrains in educational set up brings in even more pressure on the students(potential professional). After graduation they feel the stressing part of their life is soon going to get over once the establish themselves and become financially selfsufficient. But, the matter of fact is that, in actual , even after getting nice jobs in a good sector such as banking people get stressed a lot due to various reasons . So this becomes highly important for every individual to learn how to live with stress in life in the right way by adopting highly successful coping initiatives for himself/herself.

BURNOUT & STRESS

What is Burnout ?

 Burnout can be defined as the end result of stress experienced but not properly coped with, resulting in symptoms of exhaustion, irritation, ineffectiveness, discounting of self and others, and problems of health (hypertension, ulcers, and heart problems). Burnout is an outcome of a number of factors but the more important ones are internal psychological factors such as internal desires, insecurity, external locus of control, outcome orientation, etc.

       Maslach and Jackson (1981) conceptualized burnout as a syndrome consisting of three components which are  :

a)      Emotional exhaustion : It refers to mental and physical tension and strain resulting from job-related stressors.

b)      Depersonalization: It refers to distancing of oneself from others and viewing others impersonally.

c)      Diminished personal accomplishment : It refers to a feeling of negative self-evaluation.

         Job burnout is a result of two types of factors: Situational and Individual. The situational factors typically include job characteristics, occupational characteristics, and organizational

characteristics. The individual factors identified in research are: demographic characteristics, personality characteristics, and job attitude. It has been argued that low levels of hardiness, poor selfesteem, external locus of control, and an avoidant coping style typically constitute the profile of a stress-prone individual .

Impacts of Burnout on job performance and organization’s productivity

Several studies in the past concluded that burnout has negative effects on job performance. Burnout leads to lower productivity and effectiveness at work (Maslach, Schaufeli and Leiter, 2001). Consequently, it is associated with decreased job satisfaction and a reduced commitment to the job or the organization. People who are experiencing burnout can have a negative impact on their colleagues, both by causing greater personal conflict and by disrupting job tasks.

        Stress in organizations has been documented to produce wide-ranging psychological, physical, and behavioural ill-effects. The costs of stress are variously estimated at hundreds of billions of dollars annually, or 12 per cent of the US GNP (Siu, Lu and Cooper, 1999). The visible portion of these costs stems from compensation claims ,reduced productivity and increased absenteeism , added health insurance costs , and direct medical expenses for related diseases such as ulcers, high blood pressure, and heart attacks .

COPING WITH STRESS 
Coping with stress means to mitigate the negative effects of stress by adopting right methods and getting involved in healthy activities to keep ourselves healthy in terms of both physical health and mental health.

 Why Coping with stress in the right way has become the urgent need of today?

         If we consider the present scenario we can see lot of evidence to reinforce the point that stress impacts have been increasingly affecting many individuals and economies all over the world in various terms and humanity shall essentially adopt right means to cope with stress. Some of the evidences are:

1)      American Institute of stress has established job stress costs US industries nearly $300 Billion a year in accidents, absenteeism, employee turnover, diminished productivity, workers compensation awards , direct medical , legal and insurance fees.

2)      Even in 1992 , the United Nations labeled job stress as the “20^th Century Disease” and few years after it WHO mentioned job stress as “World wide epidemic . This was widely accepted true in the 1990’s but today it has covered mass rapidly and the negative impacts on account of stress today are sadly more severe.

3)      Rapid changes in the work force had resulted in a staggering unemployment rate of 10% in the European Union and higher rates of job stress complaints. These events lead to the increasing events of social evil and crime rates .

4)      The recent 2008-2009 and existing global economic downturn events in USA, Europe  and rest of the world have resulted in increased work-related stress and fear of losing jobs.

  

 TYPES OF COPING

1)     Problem-focussed coping:
      This refers to the actions taken by an individual to cope with a stressful person, situation, or event . These include ways such as avoiding to meet the person creating the person or moving away from the workplace

2)       Emotion-focussed coping: 
        This refers to the actions taken by a person to alleviate stressful feelings and emotions. The actions are directed on avoidance or escape from a person, problem, or event. This is a better way of stress coping and includes ways in which the stressful feelings are alleviated and kept in control by exercising regularly or by reading light, non-work-oriented fiction or poetry.

 WAYS FOR EFFECTIVE  MANAGEMENT OF STRESS

1)  Cognitive Techniques

The underlying assumption of these techniques is that people‘s thoughts, in the form of expectations, beliefs, and assumptions, are labels they apply to situations, and these labels elicit emotional responses to the situation. Cognitive techniques of stress management

focus on changing labels or cognitions so that people appraise situations differently. This

reappraisal typically centers on removing cognitive distortions such as magnifying (not

getting the promotion is the end of the world for me), over-generalizing (not getting

promoted means my career is over; I‘ll never be promoted in any job, anywhere), and

personalization (since I didn‘t get the promotion it‘s clear I‘m a terrible person). All

cognitive techniques have a similar objective: to help people gain more control over their

reactions to stressors by modifying their cognitions.


2) Relaxation Training

The purpose of this approach is to reduce a person‘s arousal level and bring about a

calmer state of affairs, both psychologically and physiologically. Psychologically,

successful relaxation results in enhanced feelings of well-being, peacefulness and calm, a

clear sense of being in control, and a reduction in tension and anxiety.Physiological relaxation decreases in blood pressure, respiration, and heart rate should take place. Relaxation techniques include breathing exercises; muscle relaxation; autogenic training, which combines elements of muscle relaxation and meditation; and a variety of mental

relaxation strategies, including imagery and visualization.

3) Aerobic Exercise

Aerobic exercises can help in keeping stress levels down. This is because aerobic exercise increases the endurance of the heart and lungs, an aerobically fit individual will have a lower heart rate at rest and lower blood pressure, less reactivity to stressors, and quicker recovery from stressors. In addition, studies show that people who exercise regularly have higher self-esteem and suffer less from anxiety and depression than comparable people who are not aerobically fit.


4)Yoga

Patanjali, an ancient Yoga sage, defines Yoga as a technique used to still the fluctuations of the mind to reach the central reality of the true self (Iyengar, 1966). Patanjali’s Yoga Sutras outline a skilful way of conducting life that fosters moderation and harmony (Becker, 2000). The completeness of Yoga to help someone come out of the stress (whether from profession or from any other source) can be understood by the exhaustiveness in terms of the states affected by right conduct of yoga . Ashtanga Yoga encompasses cognitive learning, moral

conduct, physiological practices, and psychological therapy. The first two steps of Yama and Niyama seek and shape external behaviour and thought patterns and thus minimize disturbances in the mind and the body. On the behavioural side, abstention is sought from violence, falsehood, dishonesty, sexual excess, and acquisitive tendencies. On the cognitive moral side, the ideals prescribed are: purity, contentment, austerity, self study and forbearance. The stages of Asana and Pranayama are meant for disciplining the body and regulating subtle energy flows. In the fifth stage of Prayahara, secondary input is regulated so that the mind is not distracted. The stages of Dharana, Dhyana, and Samadhi are for uplifting one’s spiritual self and for heightening consciousness .

       Yoga psychology integrates behavioural and introspective approaches to growth. It provides a perspective in which one can become disengaged from involvement

in the unhappy personalities he has created for himself and in the negative role he has adopted.


5) Work well-being 

 Work well-being is defined as the long-term effects of a favourable job setting in which

managers value and consider the feelings and well-being of their staff. This encourages

open communication among the employees. The negative effects of organisational

change can be minimised by ensuring good communication at all stages in the process.

To incorporate a well-being culture the organisation should first investigate:

. whether staff can openly talk about their concerns;

. whether there is a blame culture;

. the morale of the employees;

. the positive effects of the organisation’s core values;

. the amount of work pleasure;

. the amount of commitment to the organisation.

6)  Meditation

 Meditation is turning the attention towards the subtler levels of thought until the mind transcends the experience of the subtlest state of thought and arrives at the source of thought. The basic procedure used in Meditation is simple, but the effects claimed for it are extensive. Meditation practices are associated with reduced heart rate, lowered oxygen consumption, and decreased blood pressure .  Meditation has stress reducing effects and cogitation, and also increased forgiveness .

  

My Learning from various studies and research papers

      In this busy world of today , it is crucial that everyone learns about how to effectively manage stress that has become part of our daily life . The world is growing fast and competition for success in life is becoming tough year by year, the probability of having stress related disorders increasing in number is likely to be high . So, it is important that we modify our ways of living and adopt healthy ways in order to effectively manage stress .

       There is a very important distinction between preventing stress and managing it. Stress

prevention focuses on controlling or eliminating stressors that might provoke the stress response. Stress management on the other hand suggests procedures for helping people cope effectively with or reduce stress that is already being experienced.

          Stress is a common experience. It can be felt when we are very busy, have important

deadlines to meet, or have too little time to finish all of our tasks. Often people experience stress because of problems at work or in social relationships, such as a poor evaluation by a supervisor or an argument with a friend. Some people may be particularly vulnerable to stress in situations involving the threat of failure or personal humiliation. Others have extreme fears of objects or things associated with physical threats—such as illness, storms, or flying in an airplane and become stressed when they encounter or think about these perceived threats.

Major life events, such as the death of a loved one, can cause severe stress.

 Stress does the following changes in the human body functioning :

·         Rising of Blood pressure

·         Breathing becomes more rapid

·         Digestive system slows down

·         Heart rate (pulse) rises

·         Immune system goes down

·         Muscles become tense

·         Improper sleep

            Stress can have both positive and negative effects. Stress is a normal, adaptive reaction to threat. It signals danger and prepares us to take defensive action. Fear of things that pose realistic threats motivates us to deal with them or avoid them. Stress also motivates us to achieve and fuels creativity. Although stress may hinder performance on difficult & highly complex tasks, moderate stress seems to improve motivation and performance on less complex tasks. In personal relationships, stress often leads to less cooperation and more aggression. If stress is not managed effectively then it can lead to serious problems. Exposure to chronic stress can contribute to both physical illnesses, such as heart disease, and mental illnesses, such as anxiety disorders. The field of health psychology focuses in part on how stress affects bodily functioning and on how people can use stress management techniques to prevent or minimize disease.

Stress Management  in my past experience

          My previous work experience of around 5 years was quite diversified . As a Mechanical Engineer I worked in Oil & Gas sector both in field and office set up . In this experience , close to 2.5 years of work experience was core site execution experience in pipeline construction projects in deserts of Middle East. Because I was in projects so the work    pressure used to be very high .There were long working hours and that involved lot of fatigue due to long exhaustive site visits . Activites for every day were planned in advance and from my end I had to make sure that none of the activities lag and defer for the next day. Apart from the mentioned physical and mental work stress  , another stressor was staying away from my family members who were in India and I could meet them only once in 6 months .

In this stressful environment , I always believed that the negative effects of stress can be ever increasing if I don’t take care of stress by adopting right methods. Also ,in order to learn better stress management, I often discussed about work and family related stress with some of the very well organized managers on my project whom I admired for their effective ways of stress management. They were in the industry from a long time and had learnt a lot in terms of growing in a stressful environment .

            I  managed my stress and worked very well in projects by following the below given

            practices:

1)      Maintaining a good friend circle allowed me to seek friend support whenever required and share moments of joy and happiness with them.

2)      Practicing yoga and meditation gave peace to my mind ,and also made me feel energetic for the whole working day that made me finish the jobs allocated to me on time so that I did not have to take more tension over crucial work progression.

3)      Playing sports such as table tennis rejuvenated me to cope up with stress in a really  nice way.

4)      Listening to music such as compositions of band Enigma and Indian flute on internet.

Theoretical  Implications  of  ‘Stress and Coping’

There is an urgent need of very clear understanding on stress that is required these days . I believe as the time will pass by the availability of resources may become scarce, the population in the world will increase rapidly, the competition will become more tough in business, academics etc  . Because of all these variations the likelihood of stress to increase in the society will be quite high . In this kind of scenario only those people will be able to make difference in the society who will be able to manage stress in the best way and would continue to grow while preaching the principles of healthy living and high thinking .

Practical  Implications  of  ‘Stress and Coping’

These were some of the practices which really empowered me to feel good even in an environment which was very stressful . Out of these practices the most effective stress management technique that I heartily believe is Yoga. Yoga if done religiously and regularly really brings miraculous results in a short span of time . The benefits which can be derived from Yoga are many and it gives us the direction towards healthy living keeping us both physically and mentally fit. In practical terms , Yoga, if practiced religiously, is one of the best way of Coping with Stressful situations of various characteristics .

    

THE EFFECTS OF 
STRESS ON THE BODY

Stress has an immediate effect on your body. In the short term, that’s not necessarily a bad thing, but chronic stress puts your health at risk.

In response to perceived danger, the hypothalamus places an order for stress hormones. Read more.

Ground Zero

Headache

Depression

Pounding Heart

Heart Attack

In the Blood

Stomach Ache

Not in the Mood

Erectile Dysfunction

Immune System Response

Fight or Flight

Can’t Sleep

Rapid Breathing

High Blood Pressure

In the Liver

Heartburn

My Aching Back

Irregular Menstrual Cycle

Infertility

Susceptibility

The Effects of Stress on the Body

If you’re alive, you’ve got stress. Stress is a natural physical and mental reaction to both good and bad experiences that can be beneficial to your health and safety. Your body responds to stress by releasing hormones and increasing your heart and breathing rates. Your brain gets more oxygen, giving you an edge in responding to a problem. In the short term, stress helps you cope with tough situations.

Stress can be triggered by the pressures of everyday responsibilities at work and at home. As you might expect, negative life events like divorce or the death of a loved one cause stress. So can physical illness. Traumatic stress, brought on by war, disaster, or a violent attack, can keep your body’s stress levels elevated far longer than is necessary for survival.

Chronic stress can cause a variety of symptoms and can affect your overall health and well-being.

Central Nervous and Endocrine Systems

Your central nervous system (CNS) is in charge of your “fight or flight” response. The CNS instantly tells the rest of your body what to do, marshaling all resources to the cause. In the brain, the hypothalamus gets the ball rolling, telling your adrenal glands to release adrenaline and cortisol.

When the perceived fear is gone, the CNS should tell all systems to go back to normal. It has done its job. If the CNS fails to return to normal, or if the stressor doesn’t go away, it takes a toll on your body.

Symptoms of chronic stress include irritability, anxiety, and depression. You may suffer from headaches or insomnia. Chronic stress is a factor in some behaviors like overeating or not eating enough, alcohol or drug abuse, or social withdrawal.

Respiratory and Cardiovascular Systems

Stress hormones affect your respiratory and cardiovascular systems. During the stress response, you breathe faster in an effort to distribute oxygen and blood quickly to your body core. If you have preexisting respiratory problems like asthma or emphysema, stress can make it harder to breathe.

Your heart also pumps faster. Stress hormones cause your blood vessels to constrict and raise your blood pressure. All that helps get oxygen to your brain and heart so you’ll have more strength and energy to take action.

Frequent or chronic stress makes your heart work too hard for too long, raising your risk of hypertension and problems with your blood vessels and heart. You’re at higher risk of having a stroke or heart attack.

The female hormone estrogen offers pre-menopausal women some protection from stress-related heart disease.

Digestive System

Under stress, your liver produces extra blood sugar (glucose) to give you a boost of energy. Unused blood sugar is reabsorbed by the body. If you’re under chronic stress, your body may not be able to keep up with this extra glucose surge, and you may be at an increased risk of developing type 2 diabetes.

The rush of hormones, rapid breathing, and increased heart rate can upset your digestive system. You’re more likely to have heartburn or acid reflux. Stress doesn’t cause ulcers — a bacterium called H. pylori does — but stress may cause existing ulcers to act up.

You might experience nausea, vomiting, or a stomachache. Stress can affect the way food moves through your body, leading to diarrhea or constipation.

Muscular System

Under stress, your muscles tense up to protect themselves from injury. You’ve probably felt your muscles tighten up and release again once you relax. If you’re constantly under stress, your muscles don’t get the chance to relax. Tight muscles cause headaches, back and shoulder pain, and body aches. Over time, you may stop exercising and turn to pain medication, setting off an unhealthy cycle.

Sexuality and Reproductive System

Stress is exhausting for the body and for the mind. It’s not unusual to lose your desire for sex when you’re under chronic stress. However, men may produce more of the male hormone testosterone during stress, which may increase sexual arousal in the short term.

For women, stress can affect the menstrual cycle. You might have irregular or no menstruation, or heavier and more painful periods. The physical symptoms of menopause may be magnified under chronic stress.

If stress continues for a long time, a man’s testosterone levels begin to drop. That can interfere with sperm production and cause erectile dysfunction or impotence. Chronic stress may make the urethra, prostate, and testes more prone to infection.

Immune System

Stress stimulates the immune system. In the short term, that’s a bonus. It helps you stave off infection and heal wounds. Over time, cortisol compromises your immune system, inhibiting histamine secretion and inflammatory response to foreign invaders. People under chronic stress are more susceptible to viral illnesses like influenza and the common cold. It increases risk of other opportunistic diseases and infections. It can also increase the time it takes to recover from illness or injury.

Written by Ann Pietrangelo | Published on August 25, 2014
Medically Reviewed by George Krucik, MD, MBA on August 25, 2014

See more at: http://www.healthline.com/health/stress/effects-on-body#sthash.zDm2iPWZ.dpuf

Source for "The Effects of Stress on the body : Healthline 

RESEARCH PAPERS REFERRED TO CREATE THIS LITERATURE

·         Title : Job scope and stress : Can job scope be too high ? (Jia Lin Xie &  Johns, Gary)

·         Title : Psychosocial system for work well-being: On measuring work stress by causal pathway. (Kanji, Gopal K & Chopra, Parvesh K )

·         Title :Job stress and well-being: An examination from the view of person-environment fit ( Liu-Qin Yang )

·         Title : A Comparative Study on Stress Among Nurses in Private and Public Hospitals in Mumbai ( Vijay, Meera , Vazirani , Nitin )

·         Title : Job & Family Related Stressors among Bank Branch Managers in India ( Kang L.S & Sandhu R.S )

·         Title : Manager's occupational stress in state-owned and private enterprises in the People's Republic of China (Lu, Chang-qin & others)

·         Title : Impact of Adoption of Yoga Way of Life on the Reduction of Job Burnout of Managers. ( Adhia Hasmukh , Nagendra H.R , Mahadevan B )

·         Title :  Role Stress Among Banking Sector Employee (Sharma Suparn, Sharma Jyoti & Devi Arti )

·         Title : Less Stressed at Work — Research on the Efficacy of Job Stress Coping Strategies.

·         Title : Impact of Organisational Climate on Job Stress for women employees in Information Technology sector in India

·         American Institute of Stress ( www.stress.org)

Compiled by :  DEVESH SHARMA
email ID : devesh0102@gmail.com