Stress Management and Resiliency

• Definition/Effects of Stress• Elements of Stress• Reactions to Stress• Defense Mechanisms• Coping Strategies• Time Management• Elements of Resiliency• Exercise

Overview

Mental, emotional, or physical tension, strain, or distress.

An environment filled with reinforcing or opposing forces that either stimulate or inhibit

performance.

Defining Stress

• Takes $500 billion from economy yearly• Adversely affects health of half the adult

population• Costs $550 million in workdays lost each

year• Leads to 40% of U.S. worker turnover• Is a factor in 60-80% job accidents

Effects

• A balance or imbalance of:– Driving Forces (stressors)– Restraining Forces (resiliency)

Elements of Stress

Current Level of Functioning

Modified from Lewin’s Force Field

Driving Force A

Driving Force B

Driving Force C

Driving Force D

Restraining Force A

Restraining Force B

Restraining Force C

Restraining Force D

Elements of Stress

• Driving Forces (Stressors)– Time: too much in too little time– Encounters: interpersonal issues– Situation: long hours/changes– Anticipatory: expected tense climate

Elements of Stress

• Restraining Forces (Resiliency)– Physiological: cardiovascular conditioning &

dietary control– Psychological: control, commitment, challenge

develops “hardiness”– Social: friendships, mentor relationships, task

teams

Elements of Stress

• General Reactions– Alarm– Resistance– Exhaustion

Reactions to Stress

• Managerial Reactions– Narrow View (tunnel vision)– Intolerant & Demanding– Fixate on Single Approach– Adopt a Crisis Mentality– Oversimplify Issues– Consult Others Less Often– Rely on Old Habits– Less Creative Problem Solving

Reactions to Stress

• Aggression - attack the stressor• Regression - childish• Repression - denial• Withdrawal - attention gap/escape• Fixation - pointless persistence

Defense Mechanisms

• Enactive – creating non-stress environment• Proactive – increasing resiliency• Reactive – short-term

Coping Strategies

Develop resiliency strategiesEliminate stressors

Permanent

Enactive

Long Time

Long Term

Proactive

Moderate Time

Learn temporary coping mechanisms

Short Term

Reactive

Immediate

Purpose

Effects

Approach

TimeRequired

Enactive Strategies Proactive Strategies Reactive Strategies

Managing Stress

• Long-term – Effective• Short-term – Efficient• Focus on effectiveness before efficiency

Time Management

Time Management

CrisisCustomer

Complaints

Developmental Opportunities

InnovatingPlanning

EscapesRoutines

Arguments

MailRinging PhoneUnscheduled Interruptions

Urgency

Impo

rtan

ce

High

High

Low

Low

1

2

3

4

• Efficient Techniques– Hold routine day-end meetings– Hold short stand-up meetings– Set meeting time deadlines– Cancel light-agenda meetings– Set agenda– Stick to it– Keep track of time– Start meetings on time

Time Management

• Efficient Techniques– Prepare minutes, follow up on decisions– Insist followers suggest solutions– Meet visitors in office doorway– Visit subordinates’ office for brief meetings– Don’t over-schedule your day– Have someone else take calls, scan email– Have place to work uninterrupted– Do something definitive w/every piece of paper

Time Management

• Efficient Techniques– Keep work area clean– Delegate work– Identify amount of effort– Give others credit for success

Time Management

The ability to withstand, recover and/or grow in the face of stressors and changing demands.

Defense Centers of Excellence for Psychological Health

Elements of Resiliency

Total Human Wellness

• Physical Fitness • Mental Fitness• Social Fitness• Spiritual Fitness

Elements of Resiliency

Physical Fitness

• Managing your levels of stress• Good nutrition/Eating well• Getting enough rest• Regular Exercise

Elements of Resiliency

Mental Fitness

• Take breaks and relax muscles• Maintain positive self-esteem

Elements of Resiliency

Social Fitness

• Talk to family, friends, physician, chaplain• Build and maintain social support• Get involved in community and group

activities• Be a Wingman!• Maintain positive self-esteem

Elements of Resiliency

Spiritual Fitness

• Maintain a sense of purpose• Strengthen faith

Elements of Resiliency

Effective Problem Solving

• Accurately assess situations• Generate a list of viable options• Use this information to determine a best

course of action

Elements of Resiliency

Reenergizing

• Regulate nutritional balance• Take part in periodic recreation• Enjoy downtime• Get adequate rest

Elements of Resiliency

Positive Orientation

Why might a positive orientation (outlook) be difficult for some?

Elements of Resiliency

Positive Orientation

What type things can you do to maintain a positive outlook on life?

Elements of Resiliency

Positive Orientation

Consider these actions:• Focus upon positives such as gratitude, blessings,

delights, interest, and love

• Cope with hard times through laughter, humor, and fun

• Make time to play and have fun

• Increase contacts and support from others

• Practice letting go and coping with surprises type things can you do to maintain a positive outlook on life?

Elements of Resiliency

• Step 1: Keep one-week time log• Step 2: Record required vs. discretionary time• Step 3: Rate activity productivity• Step 4: Create plan for discretionary time• Step 5: ID more productive use of

discretionary time

Exercise

• Definition/Effects of Stress• Elements of Stress• Reactions to Stress• Defense Mechanisms• Coping Strategies• Time Management• Developing Resiliency• Exercise

Summary