Art of Leadership & MotivationHRM 760

Lecture - 12

FACILITATORProf. Dr. Mohammad Majid Mahmood

0333-5188677, majidbagram@yahoo.com

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Stress Management

• Causes of stress

• 10 ways to beat stress

• Symptoms of Stress

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What is stress?

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• harm your mental and physical health

But too much stress can:

• damage relationships with your friends and family.

Stress is a fact of life.

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Stress can become a serious problem.

It may lead to:

• physical discomfort

• illnesses

• medical emergencies.

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What is Stress?What is Stress?What is Stress?What is Stress?

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Stress

The experience of opportunities or threats that people perceive as important and also perceive they might not be able to handle or deal with effectively.

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Aspects of Stress

1. Stress can be experienced because of both opportunities and threats.

2. The threat or opportunity experienced is important to a person.

3. The person who is experiencing an important opportunity or threat is not sure that he or she can effectively deal with it.

4. Whether people experience stress depends on how they perceive potential opportunities and threats and how they perceive their capabilities to deal with them.

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Stress feelings

• Worry

• Tense

• Tired

• Frightened

• Depressed

• Anger

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Stress Can Be Harmful To Your Health

Diseases• Frequent colds/flu• Digestive upsets• Depression• Cancer• High blood pressure• Heart disease

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PhysiologicalPhysiological

PsychologicalPsychological

BehavioralBehavioral

Stress

Three General Symptoms

Stress

Three General Symptoms

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Symptoms of Stress

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Causes of Stress

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What causes stress?

• Various “stressors” cause stress.

• Everyone’s stressors are different.

• Not all stressors are harmful.

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Group andOrganization-Related

Stressors

Group andOrganization-Related

Stressors

PersonalStressorsPersonalStressors

Work-LifeStressors

Work-LifeStressors

Job-RelatedStressors

Job-RelatedStressors

Causes of Stress

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Personal Stressors

• Major Life Events– Getting married– Getting divorced– Death of a close friend/relative– Buying a home– Moving– Serious illness

• Minor Life Events– Traffic congestion

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LIFESTYLE CHOICES

• Lack of sleep

• Overloaded schedule

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NEGATIVE SELF - TALK

• Pessimistic thinking

• Self criticism

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MIND TRAPS

• Unrealistic expectations

• Taking things personally

• All or nothing thinking

• Rigid thinking

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JOB RELATED STRESSORS

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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.

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FACTORS INFLUENCING WORK STRESS

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THE DRIVE FOR SUCCESS

Our culture demands monetary success / professional status.

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CHANGING WORK PATTERNS

Unemployment, new technology, no more jobs, & short - term contracts

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WORKING CONDITIONS

Physical and mental health is adversely affected by unpleasant working conditions, such as high noise levels, lighting, temperature and excessive hours.

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OVERWORK

Circumstances such as long hours, unrealistic deadlines and frequent interruptions.

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UNDERWORK

This may arise from boredom because there is not enough to do, or because a job is dull and repetitive.

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UNCERTAINTY

A lack of communication and feedback can result in confusion, helplessness, and stress.

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CONFLICT

Stress can arise from work the individual does not want to do or that conflicts with their personal, social and family values.

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RESPONSIBILITY

The greater the level of responsibility the greater the potential level of stress.

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RELATIONSHIPS AT WORK

Good relationships with colleagues are crucial. But bad relationships with colleagues results in stress.

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CHANGES AT WORK

Changes such as demotion, termination, retirement and transfer are particularly stressful.

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Group and Organization-Related Stressors

• Misunderstandings, conflict, disagreements

• Uncomfortable or unsafe working conditions

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Stressors Arising out of Work-Life Linkages

• Work life - personal life role conflict

• Family responsibilities– Child care

– Elder care

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COSTS OF STRESS

• 80% of all modern diseases have their origins in stress.

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10 waysto beat stressbefore it getsyou down

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1. Adopt a Healthy Lifestyle

• Get adequate rest• Be physically active daily• Eat regular, healthy meals• Avoid smoking, drugs, and alcohol• Take time to relax and do something daily• Spend quality time with friends and family

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2. Don’t Over commit

• Limit demands — say no unless you really want to take on a new task.

• Set priorities — complete important tasks first; do the rest if there is time.

• Delegate.

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3. Simplify Your Life

Look for ways to simplify your life. This may include:– Living within your means or even below your means– Peace of mind may be worth more than a new car or

home.

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4. Master One Big Change at a Time

• Try to avoid too much change in your life all at once.

• When going through a major life event, try to keep other changes that are within your control to a minimum.

• Spend more time with family, friends, and your support group.

Major Life Events• Starting a new job• Marriage• Divorce• Buying a new home• Stopping smoking• Death of a loved one• Serious illness

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5. Learn to Relax

• Take a vacation • Take short, relaxing breaks throughout the day and do

special, fun things you enjoy after work and on the weekends.

• Relaxation can break the stress cycle.

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The 30 Second Mini-Break

When you feel yourselfbecoming annoyed oruptight, try this 30-second mini-break.

Step 1

Eyes closed, remember a pleasant memory

Step 2

Smile within, using your mouth and eye muscles

Step 3

Take a slow, deep breath and relax your whole body

Step 4

Take another deep breath and move into a positive, productive attitude

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Pleasurable Everyday Experiences That Can Help You Relax

• Pray

• A warm bath

• Listen to favorite music

• A hike in the woods

• Watch a funny movie

• Phone a friend

• Eat out

• Sit in the sunshine

• Take a nap

• Play with your children

• Enjoy a sunset

• Write in your diary

• Walk/play with your pet

• Trim the roses

• Read a good book

• Enjoy a hobby

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6. Be Physically Active

• Physical activity helps relieve stress by burning up high emotions

• Stress can harm the heart, physical activity can strengthen the heart and enhance health and resistance to disease.

• Make physical activity a daily habit• Walk every day

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7. Be Good to Yourself

• Listen to your self-talk

– Are you telling yourself how great you are?

– Or, are you putting yourself down?

• Focus on your good qualities

• Don’t be your own worst enemy by being overcritical, and putting yourself down

• Make changes where needed

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8. Feed Your Emotional Life

• Everyone needs love to survive

• People with social support handle stress and crisis better than those without support

• Invest time in developing loving/supporting relationships

• Don’t isolate yourself — no man is an island

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9. Resolve Conflicts

• If something is bothering you, don’t ignore it, take action to resolve it.

• Resolving conflicts requires good communication skills.

• The ideal solution to any problem is not just what you want, but a solution that is helpful or agreeable to both parties. Look for mutually acceptable solutions, then you have a “win-win” solution.

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10. Keep Balance in Your Life

Balance• work with recreation• disappointments with hope• sadness with humor• worry with trust• stress with relaxation• doubts with optimism• excitement with quiet times• loneliness with friendship• fear with peace

Thank you for your kind attention!

Thank you for your kind attention!

FACILITATORProf. Dr. Mohammad Majid Mahmood

0333-5188677, majidbagram@yahoo.com