stress management

Understanding & Managing Stress


• Driving your car in rush hour• Getting a last minute work assignment• Misplacing something in the house….

Understanding & Managing

Stress

• Having something break while using it• Dealing with incompetence at work• Planning your budget• Being blamed for something• Waiting in a long line at the store or bank


WHAT IS STRESS?


Stimulus ------------- Reaction

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What is Stress? (1)• A dynamic condition in which an individual is confronted

with an opportunity, constraint, or demand related to what he or she desires and for which the outcome is perceived to be both uncertain and important (Schuler, 1980).

• Anything that changes our physical, emotional, behavioural, or mental state while we encounter various stimuli in our environment.

• Distress: The unpleasant and unhealthy side of stress the individual is exposed to noxious stimuli.

• Eustress: Positive aspects of stress a sense of euphoria.

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What is Stress? (2)

• A degree of tension, anxiety and/or pressure experienced by a person.

• Occupational stress: A person’s recognition of their inability to cope with the demands relating to work.

• Self-efficacy: A person’s belief in his or her ability t accomplish a task.

• Stressors: Factors which cause stress.• Strain: Outcomes of stress.


EUSTRESS

vs.

DISTRESS

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Sources of StressEnvironmental Stressors (1)

• Economic changes: Sudden and unexpected changes in the marketplace, technology and the financial market.– People find it difficult to plan ahead financially uncertainties in

people’s lives. – Decreasing levels of investment increasing levels of

unemployment.

• Political changes can cause stress for individuals, especially if people are not very clear about what to expect from a new political situation.

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Sources of StressEnvironmental Stressors (2)

• Social changes for causing stress include changes in values and attitudes towards age, gender and race.– Increasing negative discrimination against an ageing workforce.– Increasing awareness of environmental and health issues make

individuals more sensitive to dangers to the environment and health.

• Technological changes are all pervasive and can create so much information that individuals feel overburdened and look for a simpler way of life that is more familiar. – Deskilling of a workforce and a rise in the incidence of depression.– Upgrading of employee skills is required.

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Sources of StressIndividual Stressors (1)

• Life events and situations– Problems with family members arguments, divorce,

separation. – Changes in family relationships death of loved ones, children

leaving home. – Financial difficulties mortgage, children’s school expenses,

holiday needs and expenses.

• Strengths and Weaknesses– People sometimes realise strengths their skills & qualifications

exceed the requirements of their jobs job dissatisfaction. – Individuals can recognise weaknesses in terms of their skills and

qualifications when faced with a situation requiring a higher level of skills.

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Sources of StressIndividual Stressors (2)

• Personal characteristics are a prime cause of individual stress and certain personality types are better suited to coping with stress than others. – Coping efficacy.

• Interpersonal and group factors– Lack of group cohesion. – Interpersonal conflicts and poor communication.– Unpleasant relationships.– Fear of being ostracised from the group as a valued member.– Sexual harassment at work.

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Sources of Stress Organisational Stressors (1)

STRESSORS EXPERIENCED AT THE WORKPLACE• Nature of the job itself

– Task demands and time pressure.– Lack of planning and organising at the workplace.– Some jobs can be hazardous or morally conflicting. – Some duties have built-in stresses (e.g. fire fighters).

• Organisational structural factors– Environmental factors at work, such as noise, heat, poor lighting,

radiation and smoke.– Insufficient resources such as time, budget, raw materials, space

or manpower. – Other structural factors, such as staff rules and regulations, and

reward systems not palatable to members.

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• Role-related factors– Inter-Role Distance (IRD): Is the result of conflicts one confronts

in having to function in organisational and non-organisational roles as one keeps shifting gear from one role to the other.

– Role Stagnation (RS): Stress from RS is experienced when one feels stuck in the same position with no scope for advancement.

– Role Expectation Conflict (REC): – Role Erosion (RE): Role is eroded, someone else is taking away

your role/importance.– Role Overload (RO): Refers to the condition when the individual

is expected to do too man things within a limited time, as part of the daily routine.

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– Role Isolation (RI): Occurs when there is no perceived linkage between one’s own and others’ roles.

– Personal Inadequacy (PI): Is bound to cause stress when one finds oneself bereft of training and necessary skills to do the job, and is assailed by fear of failure.

– Self-Role Distance (SRD): Difference between your view of yourself and your role.

– Role Ambiguity (RA): Stresses from RA arise when an employee does not know what is expected of him or her, or how to go about doing the job.

– Resource Inadequacy (RIN): Can and will result in stress, for nothing can be accomplished without the necessary equipment and other resources.


• Experience of sense of isolation• Suffer from loneliness • Frequently nag others • Lack of intimacy • Often distrustful• Seldom go out with family

• Harbour resentments• Lash out at others• Reduced contact with friends• Disturbed family relationships• Tend to use people for personal gain


PSYCHOLOGICAL EFFECTS

• Depressed• Bored• Urge to cry • Urge to hide • Suspiciousness• Negative attitude/thoughts• Loneliness



• Anxious• Nervous• Worry• Nightmares• Helplessness• Confusion



• Irritable• Feelings of unreality• Urge to run• Unable to concentrate• Lethargy• Decision making- both major &

minor- becomes difficult



• Excessive daydreaming about “getting away from it all”

• Use of sleeping pills• Thoughts trail while speaking or

writing• Sudden outbursts of temper or

hostility



• Forgetfulness regarding appointments,dates, deadlines

• Frequent spells of brooding and a feeling of inadequacy

• Reversals in usual behaviour


BEHAVIOURAL EFFECTS• Cigarette smoking • Impulsive behavior• Inappropriate crying• Aggressive• Overeating• Lack of initiative


BEHAVIOURAL EFFECTS

• Using people• Drug/Alcohol abuse• Cynical• Fault finding• Antisocial• Under eating• Lowered sex drive


BEHAVIOURAL EFFECTS

• Accident prone• Blaming• Nervous laughing• Reclusive• Inflexible• Nagging


PHYSIOLOGICAL EFFECTS

• Hypertension• Coronary heart disease• Migraine, tension headache• Ulcers• Asthmatic conditions• Chronic backaches• Arthritis



• Allergies• Skin disorders• Hyperthyroidism• Vertigo• More frequent infections• Sexual dysfunctions



• Heart pounding• Bowel alterations• Stomach distress• Dizziness• Lingering cold• Dry mouth• Fatigue



• Weakness• Fidgeting• Sweating• Anorexia• Insomnia• Muscle tension• Generalized aches and pains


MENTAL STRESS

• Mental attitudes generally negative • Mental lethargy • Rarely develop new ideas


MENTAL STRESS

• Difficulty in concentration• Confusion• Rarely express your feelings through

music, art, dance or writing • No intellectual relaxation• Make negative self-statements


MENTAL STRESS

• Fail to keep abreast of current events • Mind is often in a whirl• Rarely introduce innovations into work • Frequently suffer from forgetfulness


BURN OUT

• Becomes defensive easily, has poor relationships with key people

• Is disorganized, has poor recall, memory loss

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Personality Predispositions and Experienced Stress (1)

• Individual differences that moderate relationship between potential stressors and experienced stress: – High tolerance for ambiguity: Allows individuals to experience

very little anguish while operating under conditions of insufficient information or in an environment of uncertain outcomes.

– Internal locus of control: Allows people to handle stress well since they feel they are in control of the situation, and are not themselves controlled by it.

– Self-esteem: Helps people to handle stress with ease since a sense of high self-concept and confidence in their abilities allows them to develop positive attitudes towards the management of stress and keep themselves cool and collected under stressful situations.

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• Type A personality Personality characteristic that induces stress: – Engage in several simultaneous, parallel activities. – Feel a chronic sense of time urgency.– Are highly achievement oriented.– Exhibit a competitive mode of operation. – Are very hostile. – Are impatient when their work is slowed down for any reason.– Operate under self-imposed deadlines and help the organisation

to move ahead in a relatively short period of time.– May suffer health problems that might in the long run be

detrimental to both the organisation and themselves.

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• Type B personality The opposite of the Type A personality:– Take things easy.– Do not sense the time urgency.– Do not have a competitive drive.

• Type A takes on self-imposed burdens.• Certain personality predispositions have an impact on

stress and how individuals handle it. • The same stressors will be perceived, acted upon and

handled differently, by different people with different personality characteristics.

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Stress Management – Strategies to Reduce Stress (1)

Organisational problem-focused strategies Actions to change or remove stressors in the work setting:

• Improved selection and training mechanisms;• Staff counselling programmes; • Improved organisational communications;• Job redesign and enrichment strategies;• Development of teamworking systems.

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Stress Management – Strategies to Reduce Stress (2)

Individual emotion-focused strategies Actions to improve resilience and develop individual coping skills:

• Consciousness-raising to improve self-awareness;• Exercise and fitness programmes; • Self-help training, in biofeedback, meditation,

relaxation, coping strategies;• Time management training;• Development of other social and job interests;• Work-home transition.

Individual Stress Management

Time management Manage Change Get fit Let it go Social support Relaxation Physical Exercise

Dealing with Long-Term StressFatigue and exhaustion

–Go to bed earlier –Take a good break (vacation)–Change work commitments if possible–Time management strategies

Handling depression–Deep depression is a clinical illness and

should be handled professionally–Otherwise

•Positive thinking•Talk to people and get support•Get away from situation causing stress

Lack of self-confidence–Set personal goals–List your shortcomings and deal with them–List the things that worry you and see if it is

really important to worry about them at all.–Write down the things you do well–Positive thinking

Relationships–Being more assertive will help –Improve your social skills–Are other people contributing to this

problem? Are you better off without them?

Standards–Are your standards impossibly high?

Organizational Stress Management

OrganizationalCommunication

EmployeeInvolvement

Selectionand Placement

JobRedesigning

WellnessPrograms

Goal Setting

Organizational Approaches– Improved personnel selection and job placement–Training–Use of realistic goal setting–Redesigning of jobs– Increased employee involvement– Improved organizational communication–Offering employee sabbaticals–Establishment of corporate wellness programs

Organizational Stress PreventionFocuses on people’s work demandsFocuses on ways to reduce distress at workMost organizational prevention is primary

–job redesign–goal setting–role negotiation–career management


The Ten Commandments • Thou shalt regularly do those things that are most

enjoyable to thee without harming others or self• Thou shalt take time to physically relax or

meditate daily• Thou shalt exercise aerobically 3-5 times each

week• Thou shalt sleep 7-8 hours each night


The Ten Commandments

• Thou shalt not take thyself so seriously• Thou shalt grant yourself the right to make

mistakes• Thou shalt share your feelings each day• Thou shalt eat a healthy, balanced diet• Thou shalt do the important things first• Thou shalt respect and express your own

opinions

stress management

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