stress manage

Stress ManagementStress Management

Stress Concepts

Too much stress can be distressing.The line between eustress, that turns you on

and the distress that wears you out is often difficult to distinguish.

Healthful stress levels vary greatly among individuals.

Stress Concepts

Learn to know your signals of distress vs. eustress– 1. Listen to your body…– 2. Listen to your feelings…– 3. Listen to your spirit…– 4. Listen to your relationships…

Three Types of Stress: Acute Physical Stressors: Require immediate physiological

response in order to survive.– e.g. attack or natural disaster (Catastrophe)– Body does well!

Chronic Physical Stressors: – e.g. starvation, drought, dangerous living conditions.– Body does OK.

Psychological and Social Stressors: pressures in our social, cultural and economic environment.– e.g. marital stress, hassles or work burnout– Can be based on thoughts alone!– Body does not do so well.

Reminder . . .

The body is divided into the CENTRAL (brain and spinal chord) and PERIPHERAL (all the neurons that connect the body to the CNS) Nervous Systems.

Peripheral nervous system is divided into the SOMATIC (voluntary) and the AUTONOMIC (involuntary) Nervous Systems

The Autonomic nervous system is divided into the SYMPATHETIC and the PARASYMPATHETIC Nervous Systems.

The Autonomic Nervous System (ANS)

Parasympathetic Division“Vegetative Functions”

Increased digestion Increased saliva Decreased heart rate Decreased breathing Increased blood flow to gut

Restful state

Sympathetic Division“Fight or Flight” Response

Decreased digestion Decreased saliva Increased heart rate Increased breathing Shunting of blood from gut to

other tissues (skeletal muscle, heart, brain)

Heightened arousal and vigilance

Stress Related Health Conditions

High Blood Pressure Chronic Bronchitis Gastrointestinal Problems Backaches Headaches and Migraines Skin Problems Colds Insomnia Poor concentration and forgetfulness Irritability

What Happens When We’re Stressed?

When the stress response is activated:– Our senses become increasingly alert to the threat of

potential danger.– Adrenaline and cortisol, the stress hormones, flood our

bloodstream to increase the body’s metabolism and overcome the effects of fatigue.

– Breathing becomes shallow as it speeds up to supply increased oxygen to our muscles.

– Heart rate and blood pressure are increase to rush blood to our arms and legs.

– Sugars and fats and cholesterol from the liver are converted into fuel for quick energy.

What Happens When We’re Stressed?

– Saliva dries up and the digestion and elimination systems are stopped so blood can be directed away from our internal organs to our muscles and brain.

– Muscles become tense ready for action.– Perspiration cools the body allowing it to burn more

energy.– Blood clotting mechanisms are activated to protect us

from blood loss in case of injury.– The immune system’s efficiency is suppressed.– The sleep process is blocked.

Stress can be defined as a real or Stress can be defined as a real or imagined imbalance between the imagined imbalance between the demands on a person and the person’s demands on a person and the person’s ability to meet those demands.ability to meet those demands.

Is Stress Always Bad?

Some level of arousal is stimulating and motivating

People vary in how they respond to stress, based on things such as:– Physiological differences– Personality variables– Cognitive and emotional responses

to stress

WHAT IS STRESS? Stress is your mind and body’s response or

reaction to a real or imagined threat, event or change.

The threat, event or change are commonly called stressors. Stressors can be internal (thoughts, beliefs, attitudes or external (loss, tragedy, change).

EUSTRESS

Eustress or positive stress occurs when your level of stress is high enough to motivate you to move into action to get things accomplished.

DISTRESS

Distress or negative stress occurs when your level of stress is either too high or too low and your body and/or mind begin to respond negatively to the stressors.

ALARM STAGE As you begin to experience a stressful event or

perceive something to be stressful psychological changes occur in your body. This experience or perception disrupts your body’s normal balance and immediately your body begins to respond to the stressor(s) as effectively as possible.

EXAMPLES

Cardiac - increased heart rate Respiratory - increased respiration Skin - decreased temperature Hormonal - increased stimulation of adrenal

genes which produce an adrenal rush.

RESISTANCE STAGE During this stage your body tries to cope or

adapt to the stressors by beginning a process of repairing any damage the stressor has caused. Your friends, family or co-workers may notice changes in you before you do so it is important to examine their feedback to make sure you do not reach overload.

EXAMPLES

Behavior indicators include: lack of enthusiasm for family, school, work or life in general, withdrawal, change in eating habits, insomnia, hypersomnia, anger, fatigue.

Cognitive Indicators include: poor problem solving, confusion, nightmares, hyper-vigilance.

RESISTANCE STAGE MORE EXAMPLES

Emotional indicators include: tearfulness fear anxiety panic guilt agitation depression overwhelmed.

EXHAUSTION STAGE

During this stage the stressor is not being managed effectively and the body and mind are not able to repair the damage.

EXAMPLES

Digestive disorders, withdrawal, headaches, tension, insomnia, loss of temper.

Stress – What is it?

Stress – physiological and psychological responses to events in the environment– Eustress: good stress– Distress: bad stress

Physiological Effects– Alarm: preparation of body for fight or flight– Resistance: maintain state of elevated preparation– Exhaustion: when demands exceed body’s

capabilities

Stress – More Background

Where does stress come from?– Major life events?– Daily hassles: frequency, intensity, duration

Job satisfaction and stress – those who enjoy work suffer less impact from stressful events

Hooked on Stress?

Do you habitually take on more projects than you can comfortably do?

Do you feel that you accomplish more under pressure – and the more fierce the pressure, the better?

Do you often create unnecessary challenges for yourself, for instance, booking too many appointments close together and assuring yourself you can pull it off?

Type of Stress

Type 1 The source of the

stress is immediate and identifiable, and the stress can be resolved in a short period of time.

Type 2 The source of the

stress is unclear, not immediate, and sometimes not even recognizable.

Results of Unmanaged Stress

An increase in muscle tension can result in muscle tightness, back pain, and/or chronic headaches.

Changes in breathing can result in shortness of breath or rapid, shallow breathing.

Increased activity in the brain can lead to anxiety, racing thoughts, a lack of focus, or depressive symptoms.

Activity in the intestines can become irritable bowel syndrome, diarrhea, heartburn, or even gastroesophageal reflux disease.

Increased inflammation in the coronary arteries can lead to heart disease.

A weakened immune system can lead to increased risk of infections, colds, flu, and other communicable diseases.

Causes of Stress in the Workplace

Work overload– Quantitative: too much to do in too short a time– Qualitative: work that is too difficult– Quantitative has increased in recent years due

to downsizingWork underload – work that is too simple

or insufficient to fill one’s timeBoth of these impact stress and health,

appears that a moderate amount of stress is optimal

Causes of Stress - Continued

Organizational Change – if not hardy, change causes stress in individuals. Can be reduced by including employees in planning

Role Ambiguity – unstructured or poorly defined job responsibilities (expected standards, methods, schedules)

Role Conflict – conflict between job demands and employee’s personal standards

Effects of Stress in the Workplace

Mass psychogenic illness – also known as assembly line hysteria. Isolation and suggestibility

Burn out – results from overwork. Includes,– Emotional Exhaustion– Depersonalization– Reduced sense of personal accomplishment– Quantity of work may stay the same, but the

quality declines, depression, apathy, irritability, and boredom may occur

Workaholism

“Addiction” to work because of anxiety and insecurity or because of a genuine liking for the job

Healthy, work enthusiasts – usually have jobs with autonomy and variety, appropriate skills for job, and supportive families

Unhealthy, workaholics – Compulsive, driven to perform job tasks. Often negatively impact co-workers

Individual Differences in Coping

Social SupportJob Skill – the more skilled at job, the

less stressPhysical Health – good health leads to

reduced impact of stressType A/Type B Personality – Type A

personality reflected by competitiveness, inflated sense of time urgency, hostility

Type A Personality

Hostility component of Type A personality is linked to heart disease

Type A individuals, in essence, create more stress for themselves

Type B individuals rarely have heart attacks before the age of 70

More Individual Differences Job Complexity – increased complexity leads to

heart disease in Type A individuals. But, complexity also is linked to job satisfaction!!

Locus of Control – internal locus of control is linked to reduced impact of stress

Negative Affectivity – linked to neuroticism from the Big 5. A tendency to focus on the negative aspects of life. Linked to high levels of stress

Individual Differences: Hardiness

Reflects a resistance to stress: elements include :– Sense of commitment to family and work– A perceived sense of control– A view of change as normal and challenging

Even More Individual Differences

Organization-based Self Esteem – our assessment of our adequacy and worth with regard to our place in the employing organization (job specific self esteem)

Gender Differences – female managers face more stressors than do male managers (e.g., role conflict, discrimination, harassment)

Individual Techniques for Stress Reduction

ExerciseRelaxation TrainingBiofeedbackBehavior Modification

Management StrategiesStress management is a decision-making

process. When we are under stress, there are three major ways we can deal with it.

The AAAbc’s of Stress– A – alter it– A – avoid it– A – accept it b – building our resistance or c – changing our perception

Management Strategies

Alter = removing the source of stress by changing something.– Problem solving, direct communication, organizing,

planning, and time management are common techniques for altering stress.

Avoid = removing oneself from the stressful situation.– To conserve stress energy, people sometimes need to

walk away, let go, say “No”, delegate, withdraw, and know their limits.


Accept = equipping oneself physically and mentally for stress.

b = building resistance– Physically– proper diet, regular aerobic exercise, and

systematic relaxation techniques.– Mentally- positive affirmation, taking time for mental

health, and getting clear about goals/values/priorities.– Socially- by building and maintaining support

systems, investing in relationships, clear communication, and intimacy.

– Spiritually- meditation, prayer, worship, faith, and commitment strengthen people.


c = change– Change the way you perceive the situation or yourself.

Changing unrealistic expectations and irrational belief is a good start.

– Building self-esteem and cultivating a positive attitude.

– Redefining the situation in a less stress-provoking way i.e., “isn’t it funny” or “isn’t it grand” instead of “isn’t it awful,” increases stress resistance.

What Can Laughter Do For You?

Gives your heart and lungs a workout

Helps you relax Boosts the immune

system Reduces pain Improves mood

Gives a feeling of control

Makes us more creative

Fights depression Reduces anger Helps with chronic

breathing problems

Don’t Be So Serious

Everyone needs a good laugh now and then. It’s free, it’s contagious, and it’s good for you! Here are some suggestions to help you add humor to your life.– Play with kids– Look at the big picture– Consider how your favorite comedian would handle a

situation– Hang out with people you laugh with– Have a positive outlook– Make time for laughter

How to Handle Stress

1. Leading cause- Change2. Symptoms

– Increased thirst– More frequent urination– Weakness– Blurry vision– Stomach pain– Nausea and vomiting– Sleeping or NOT


3. Maintain a Schedule– Daily meals– Exercise

4. Stress Management Techniques– A. Prevent it

• 1. Avoid unnecessary stress

• 2. Practice more patience

• 3. Control RESPONSES


4. Stress Management Techniques (continued)

– B. Set goals• 1. Five years

• 2. One year

• 3. Monthly

• 4. Weekly

• 5. Daily

• Schedule, schedule, schedule…

How to Handle Stress4. Stress Management Techniques (continued)

– C. Establish priorities• 1. Plan ahead• 2. Make “to do” lists- in order of importance• 3. Do most important- drop some

– D. Take time out• 1. Spend a few minutes each day alone to break routine

(or socializing!)• 2. Set aside time each week for recreation• 3. Exercise regularly


– E. Have faith (meditate, pray, worship)

– F. Think positively• 1. Maintain a positive attitude- give you more control• 2. Negativity wastes energy• 3. Practice “I can” rather than “I can’t”

– G. Have a sense of humor• 1. Laugh with others and at YOURSELF!• 2. “He who laughs, lasts!”


– H. Communicate• 1. Talk over your concerns and feeling with a friend,

family member, or professional• 2. “Talking-it-out” relieves stress and gives you insight• 3. Learn to listen and consider suggestion with an open

mind.

– I. Make decisions• 1. Don’t resist change if it is needed• 2. Make a choice and move on.

How to Handle Stress 4. Stress Management Techniques (continued)

– J. Get support• 1. If you problems are too much to discuss with a friend or family

member OR• 2. You feel they would be too much of a burden- get professional

assistance!• 3. Remember you are NOT alone.

5. Pay attention to your physical health, motivation, and commitment to building a good emotional attitude and positive mental outlook on life!


6. Summary– Eat wisely– Consult your physician or psychologist for professional

advice– Exercise regularly– Take time to rest, relax, recreate– Set goals in you life– Adapt to change– Communicate your feelings– Think positively

Insufficient stress acts as a depressant and may leave us

feeling bored and unmotivated.

Treating Stress in the Workplace

Organizational Techniques– Provide sufficient support for change– Provide sense of control through participation– Clearly define employee roles– Eliminate work over and under load– Provide opportunity for social support (formal

or informal)

Remember . . .

You have choices, including the option of saying no. You don’t have to do something just because someone

asks you to. Give the answer you want to give. If you’re not sure what answer you want to give, ask

for time to think it over. Reflect on whether you are tempted to say “yes” in

order to make up for feelings of low self-worth. Resist the temptation to say “yes” in order to please or

to look good.

Blessed is the Woman who Knows Her Limits

Part of our craziness is not recognizing that we have limits and then not knowing when we reach them..

Recognizing that we are approaching our limits and accepting those limits is the beginning wisdom.

Remember, every human being has limits, and I am a human being.

Slow Down (Mindfulness)

Slowing down means doing whatever you’re doing with attention and care.

Slowing down means doing one thing at a time. Slowing down means doing everything, no matter

what it is, as if that task is important. When you slow down, you put less strain on your

body, therefore, you have more energy to accomplish your task.

Gratitude

Practicing noticing the good in your life, noticing the positive,

When you pay attention to these positive things, you’re sending your body the message that life is good and it can relax.

Many good things happen to your body when you count your blessings, see the goodness in your life, or think positive thoughts.

Appreciation Self-Talk

One of the most important aspects of our lives is that they are our lives. No one else could live them exactly the way we are living them. Everything that happens in our lives is an opportunity for learning. Those moments of frustration often turn into moments of joy and creativity.

Accepting who I am and what I have to offer is empowering to me.

Practice

Take two slow, deep belly-breaths Think of a particular situation that’s causing your

stress – assess whether you have alternatives or if there is something you can do about the situation.

Ask yourself, “If I can’t change this situation, what can I do to make peace with it?”

Stop trying to change a situation that isn’t in your control and focus on what you can do that might make a difference.

Accept the things you cannot change.

Stress Concepts

Stress in universal. (Environment, work, school, family, friends,…)

Perception is a common source of stress. (encounter appears threatening)

Negative feelings or bad habits may cause stress.

Stress in not all bad.

stress manage

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