Stress

Management
 Part 1

General
Awareness
 I HATE YOU!

WHAT IS STRESS ?

 Stress is the “wear and tear” our minds and

bodies experience as we attempt to cope
with the continually changing environment.
 It arises when we worry we can’t cope.
 I cant take it
any more!
Stress Feelings

• Worry
• Tense
• Tired • Anger
• Frightened • Headaches
• Depressed • Elated
• Anxious • Happy
 TYPES OF STRESSORS

 Positive – Usually good

 Negative – Usually bad
 External – Away from jobsite
 Internal – At work
 Positive Stress

 Stress can also have a positive effect

 spurring motivation and awareness
 providing the stimulation to cope with
challenging situations
 providing the sense of urgency and
alertness needed for survival when
confronting threatening situations
 Negative Stress

 It is the contributory factors in conditions,

such as hypertension, headaches, digestive
problems, skin complaints, insomnia and
ulcers.
 Excessive, prolonged and unrelieved
negative stress can have a harmful effect on
mental, physical and spiritual health.
 EXTERNAL STRESSORS

• Physical Environment Just leave

me alone!
• Social Interaction
• Organizational
• Family Crises
• Major Life Events
• Daily Hassles
INTERNAL STRESSORS

• Lifestyle choices
• Negative self - talk
• Mind traps
• Personality traits
• Lack of money
• Family situations
 PHYSICAL ENVIRONMENT

• Noise • Awkward Positions

• • Poor Posture
Heat
• Improper Lighting
• Cold
• Others
• Repetitive Stress
• Confined Spaces
• Cramped Work
Space
 SOCIAL INTERACTION

• Rudeness
When will that
• Bossiness project be ready?
• Aggressiveness by others
• Bullying
• Lack of acceptance
• Keeping up with the
colleagues
 ORGANIZATIONAL

• Rules & Regulations

• “Red - Tape”
• Deadlines
• Evaluations
• Budgets
• Others’ expectations
 MAJOR LIFE EVENTS They don’t care!

• Childbirth
• Death
• Lost job
• Promotion
• Demotion
• Marital status change
• Relocation (moving or job change)
Daily Hassles

• Commuting/Traffic
• Misplaced keys
• Mechanical breakdowns
LIFESTYLE CHOICES

• Caffeine/Nicotine
• Lack of sleep
• Overloaded schedule
• Overeating
• Drug/Alcohol Abuse
Negative Self - Talk

• Pessimistic thinking
• Self criticism
• Over analysing
 Mind Traps

• Unrealistic expectations
• Taking things personally
• All or nothing thinking
• Exaggeration
• Rigid thinking
 PERSONALITY TRAITS

• Perfectionists
• Workaholics I’ll be home
in an hour!
• Introverts It’s only 11:00!
• Extroverts
• Selfishness
 The Individual

 Everyone is different, with unique

perceptions of, and reactions to, events.
 There is no single level of stress that is
optimal for all people.
 Some are more sensitive owing mostly to
environmental experiences while growing
up.
 THE INDIVIDUAL

 Most of the stress we experience is self-

generated.
 How we perceive life - whether an event makes
us feel threatened or stimulated, encouraged or
discouraged, happy or sad - depends to a large
extent on how we perceive ourselves.
 It wasn’t my fault!

The Individual

 Self-generated stress is something of a

paradox, because so many people think of
external causes when they are upset.
 Recognising that we create most of our own
upsets is an important first step towards
coping stress caused by them.
GENERAL ADAPTATION SYNDROME

• Alarm response

• Adaptation

• Exhaustion
 ALARM RESPONSE

This is the “ Fight or Flight” response that

prepares the body for immediate action.
 Endocrine System

 Stress responses controlled by the Endocrine

System
 Demands on the physical or mental systems
of the body result in hormone secretion
(adrenaline, testosterone, etc.)
 ENDOCRINE SYSTEM RESPONSES

• Increased pupil dilation

• Perspiration
• Increased heart rate and blood pressure
• Rapid breathing
• Muscle tenseness
• Increased mental alertness
 ADAPTATION PHASE

 If the source persists, the body prepares for

long-term protection, secreting hormones to
increase blood sugar levels.
 This phase is common and not necessarily
harmful, but must include periods of relaxation
and rest to counterbalance the stress response.
 Fatigue, concentration lapses, irritability and
lethargy result as the stress turns negative.
 EXHAUSTION

 In chronic stress situations, sufferers

enter the exhaustion phase:
emotional, physical and mental resources
suffer heavily
the body experiences ‘ adrenal exhaustion’
leading to decreased stress tolerance
progressive mental and physical exhaustion,
illness and eventually collapse
Symptoms Of Stress

• Physical symptoms
• Mental symptoms
• Behavioural symptoms
• Emotional symptoms
 Physical Symptoms

• Sleep pattern • Dizziness

changes • Fainting
• Fatigue • Sweating & trembling
• Digestion changes • Tingling hands & feet
• Loss of sexual drive • Breathlessness
• Headaches • Palpitations
• Aches and pains • Missed heartbeats
• Infections • Hypertension
• Indigestion
 MENTAL SYMPTOMS

• Lack of concentration I have all

of those!
• Memory lapses
• Difficulty in making
decisions
• Confusion
• Disorientation
• Panic attacks
 BEHAVIORAL SYMPTOMS

• Appetite changes - too much or too little

• Eating disorders - anorexia, bulimia
• Increased smoking
• Alcohol/Drugs Craving
• Restlessness
• Fidgeting
• Nail biting
• Hypochondria
 EMOTIONAL SYMPTOMS
I QUIT!!!

• Bouts of depression
• Impatience
• Fits of rage
• Tearfulness
• Deterioration of personal hygiene and appearance
 STRESS RELATED ILLNESSES
 Stress is not the same as ill-health, but
has been related to such illnesses as;
It’s Just
– Cardiovascular disease Stress!
– Immune system disease
– Asthma
– Diabetes
– Hypertension
 STRESS RELATED ILLNESSES

• Digestive disorders
• Ulcers
• High Blood Pressure
• Skin complaints - psoriasis
• Headaches and migraines
• Pre-menstrual syndrome
• Depression
 COSTS OF STRESS

 80% of all modern diseases have their origins

in stress.
 In the US, 90 million working days per year
are lost directly from stress - related illness.
 Costs in absenteeism to business and
industry is estimated at billions of dollars per
year.
 Part 2

Stress at Work
WHY DO WE WORK ?

Work provides an income and

fulfils a variety of other needs; -
mental and physical exercise,
social contact, a feeling of self-
worth and competence.
 FACTORS INFLUENCING WORK
STRESS

• The drive for success • Uncertainty

• Changing work patterns • Conflict
• Working conditions • Responsibility
• Overwork • Relationships at work
• Under-work • Change at work
 THE DRIVE FOR SUCCESS

 Modern society is driven by work.

 Personal adequacy equates with
professional success.
 We crave status and abhor failure.
 Prevailing culture demands monetary
success / professional status.
 CHANGING WORK PATTERNS

 Unemployment, shorter working weeks, new

technology affect emotional and physical
security.
 No more jobs for life, more short - term
contracts.
 Financial and emotional burnout is increasing
among all levels.
 WORKING CONDITIONS

Physical and mental health is

adversely affected by unpleasant
My
working conditions, such as high noise Job
levels, poor lighting, excessive is g
il lin
temperatures and unsocial or k e!
m
excessive hours.
 OVERWORK

It’s midnight! Can I go home now?

 Stress may occur through an

inability to cope with the technical
or intellectual demands of a
particular task.
 Circumstances such as long
hours, unrealistic deadlines and
pace, and frequent interruptions
will compound this.
 UNDERWORK

This may arise from boredom because there

is not enough to do, or because a job is dull
and repetitive.
 Uncertainty

Uncertainty about the individuals work role,

objectives, responsibilities and expectations,
and a lack of communication and feedback
can result in confusion, helplessness, and
stress.
 Conflict

 Stress can arise from work the individual

does not want to do, or that conflicts with
their personal, social, and family values.

You will too, do it!

 Responsibility

 The greater the level of responsibility the

greater the potential level of stress.
 Responsibility without accountability is a
sure stressor.
 Relationships At Work

Good relationships with colleagues are

crucial. Open discussion is essential to
encourage positive relationships.
 Changes At Work

Changes that alter psychological,

physiological and behavioral routines such as
promotion, retirement and redundancy are
particularly stressful.
 Case Study
John Walker v Northumberland County Council (1999)

• Area manager of social work team.

• Increased workload – request for extra resources
denied.
• Suffered first breakdown in Nov 1996.
• Promised extra resources.
• Returned to work in March 1997.
• No extra resources were supplied.
• 2nd breakdown and medical retirement May 1998.
• Judge ruled ‘ reasonably foreseeable.’
• Awarded $1.75 Million.
 Part 3

Self - Help
 Statement

Not all the stress we experience

is generated at work !!
Causes of Stress

• External Stresses

• Internal Stresses
 Organizational Stresses
Inconsistent supervision React to changes
Excessive expectations
Advancement difficult
Reductions / layoffs
Red tape delays jobs
Major reorganisation
Insufficient resources
Company sale / relocation
Employee benefit cuts Pay below going rate
Little input into decisions Technology changes
Mistake consequences Employee benefits poor
severe Workplace conditions
Workloads Consistently poor
Fast paced work evaluations
 However-----

Not all the stress we

experience is generated at
work !!
 External Stresses - Major Life Events

Death of a loved one Change in financial status

Divorce / separation Change of job / work
Imprisonment Mortgage or loan
Injury/illness ( self / family) Foreclosure of
Marriage/ engagement mortgage/loan
Change in responsibilities
Loss of job
Relocations
Retirement
Holidays (especially Xmas)
Pregnancy
Unexpected transfer
Sexual Problems
Minor violations of the law
 Recognize The Problem

 The most important point is to recognize the

source of the negative stress.
 This is not an admission of weakness or
inability to cope!
 It is a way to identify the problem and plan
measures to overcome it.
Stress Management Techniques

• Change your thinking

• Change your behavior

• Change your lifestyle

 Change your Thinking

• Re-framing

• Positive thinking
 Re-Framing

 Re-framing is a technique to change the way

you look at things in order to feel better about
them.
 There are many ways to interpret the same
situation so pick the one(s) you like.
 Re-framing does not change the external
reality, but helps you view things in a different
light and less stressfully.
 Positive Thinking

 Stress leaves us vulnerable to negative

suggestion so focus on positives.
Forget powerlessness, dejection, despair,
failure.
Focus on your strengths.
Learn from the stress you are under.
Look for opportunities to make changes.
Seek out the positive - make a change.
 Change Your Behavior

Be assertive; not aggressive nor

cowed! Just do it!

• Get organised.
• Interject humor.
• Use diversion and distraction.
 Being Assertive

 Being assertive involves standing up for

your personal rights and expressing your
thoughts, feelings and beliefs directly,
honestly and spontaneously in ways that
do not infringe the rights of others.
 Assertiveness helps to manage stressful
situations, and will , in time, help to reduce
their frequency.

Con’t.
 Be Assertive

 Lack of assertiveness often shows low self -

esteem and low self - confidence.
 The key to assertiveness is appropriate verbal
and non - verbal communication.
 Extending your range of communication skills
will improve our assertiveness.
 Assertive People

• Respect themselves and others.

• Take responsibility for actions and
choices.
• Ask openly for what they want.
• Disappointed if ‘want’ denied.
• Self - confidence remains intact.
• Not reliant on the approval of others.
 Assertive Skills

• Establish good eye contact / don’t stare

• Stand or sit comfortably - don’t fidget
• Talk in a firm, steady voice
• Use body language
• ‘I think’ / ‘I feel’
• ‘What do you think?’ ‘How do you feel ?’
• Be concise and to the point
 Expect
Equality and Basic Rights

1. The right to express your feelings.

2. The right to express opinions / beliefs.
3. The right to say ‘Yes/No’ for yourself.
4. Right to change your mind.
5. Right to say ‘I don’t understand.’
 Expect
Equality and Basic Rights
6. Right to be yourself; not acting for the benefit
of others.
7. The right to decline responsibility for other
people’s problems.
8. The right to make reasonable requests of
others.
9. The right to set your own priorities.
10. The right to be listened to, and taken
seriously.
 Benefits
• Higher self-esteem
• Less self-conscious
• Less anxious
• Manage stress more successfully
• Appreciate yourself and others more
easily
• Greater feeling of self-control
 Get Organized

 Poor organization is one of the most common

causes of stress.
 Structured approaches offer security against
‘out of the blue’ problems.
 Prioritising objectives, duties and activities
makes them manageable and achievable.
 Don’t overload your mind. One task at a time.
 Organization will help avoid personal and
professional chaos.
Time Management

 Make a list; Work from the top.

 Learn to prioritise activities.
 What MUST be done.
 What SHOULD be done.
 What would you LIKE to do.
 Cut out time wasting.
 Learn to say no or delegate.
 Time Management

Plan your day.

• Set achievable goals.
• Don’t waste time making excuses for not
doing something.
 Ventilation

 ‘A problem shared is a problem halved.’

 Develop a support network through friends or
colleagues to talk with.
 It’s not always the events that are stressful,
but how they are perceived.
 Writing a diary or notes may help release
feelings, but do not re-read what has been
written.
 Humor

 Good stress – reducer.

 Applies at home and work.
 Relieves muscular tension.
 Improves breathing.
 Pumps endorphins into the bloodstream -
the body’s natural painkillers.
 Diversion and Distraction

• Take time out from negative stressors.

• Get away from things that bother you.
• Worry doesn’t solve the problem.
• Reduce stress level.
• Calm down, take a walk, a warm bath, etc.
• Think logically.
 Diet

• Eat healthy foods.

• Develop healthy eating habits.
• Reduce caffeine (stimulant).
• Reduce salt intake.
 Smoking and Alcohol
• Moderate or stop your consumption
 Benefits of Exercise

• Uses up excess energy released by the ‘Fight

or Flight’ reaction.
• Lowers blood pressure, but improves blood
circulation.
• Clears the mind of worrying thoughts.
• Improves self image.
• Makes you feel better about yourself.
• Increases social contact.
 Sleep

• Good stress reducer.

• Difficult to cope when tired.
• Wake refreshed after night’s sleep.
• Plenty of daytime energy.
 Leisure

• Promotes interest in wanted things.

• Gives you a ‘break’ from stresses.
• Provides outlet for relief.
• Provides social contact.
Benefits of Relaxation

• Lowers blood pressure.

• Combats fatigue.
• Promotes sleep.
• Reduces pain.
• Eases muscle tension.
Benefits of Relaxation

• Decreases mental worries.

• Increases concentration.
• Increases productivity.
• Increases clear thinking.