Stress and Stress Management:

Dealing with the Demands of Life and Work

Prepared for SHP 1313 at UTM Skudai, Johore, MALAYSIA

by Siti Rokiah Siwok, srsiwok@gmail.com

Pressure vs performance

The U-shape stress-preformance graph

Stress influence our behaviour and thus our relations with others at work

Stress has serious health implications if not properly managed.

To properly manage stress, it has to be identified, understood, and learn ways to handle it.

Introduction

Definitions Stress is the psychological and physical

reaction to certain life events or situations (Aamodt, 2007)

Stress is the non-specific responses of the body to any demand made on it. (Hans Selye, 1930 in Huffman, 2007).

Stress is the general term describing the psychological and physical response to a stimuli that alters the body’s equilibrium (Lazarus & Folkman, 1984 in Kosslyn & Rosenberg, 2006)

The stimulus that throws the body out of its equilibrium state is called a stressor.

The body’s response to a stressor is the stress response.

This response consists of the bodily changes to help us cope with the stressor. Eg: the production of endorphins and enkephalins when we get a puncture wound.

Stress and stressor

The body is nearly always in a some state of stress, whether pleasant or unpleasant, mind or severe (Huffman, 2007).

A total absence of stress means a total absence of stimulation , which would eventually lead to death!

When stress is beneficial, it is called eustress. The bad or harmful one is called distress. Because health psychology has been chiefly

concerned with negative effects of stress, the word “stress” usually refers to the harmful stress.

Stress and stressor

Relax....so far.....we learned....

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Some “Stress” Terms Stress

◦ The psychological and physical reaction to certain life events or situations.

Stressor◦ The life event that causes stress

Strain◦ The consequences of stress

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And ….there are two Types of Stress Eustress

◦ Stress converted to positive energy

◦ Desirable outcome of stress◦ Motivational results◦ Optimal level of arousal

Distress◦ Negative outcome◦ Results in emotional and

physical illness

It is the type of stress you experience right before you have the need to exert physical force. The feelings of stress is converted into positive energy and motivates the person.

Eustress prepares the muscles, heart, and mind for the strength needed for whatever is about to occur.

Eustress

Eustress can also apply to creative endeavors. When a person needs to have some extra energy or creativity, eustress kicks in to bring them the inspiration they need.

An example is the anxiety you feel before taking the exam, without the anxiety, you might not have the motivation and energy to spend the necessary time to study.

Eustress

Predisposition to Stress

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Predisposition to Stress Stress Personalities

◦ Type A vs. Type B◦ Pessimists vs. Optimists◦ Neuroticism

Gender, Ethnicity, Race Stress Sensitization

© 2004 John Wiley & Sons, Inc.Huffman: PSYCHOLOGY IN

ACTION, 7E

Personality and Stress Type A personality traits include time

pressure, anger, and hostility.◦ Behavior modification is used to encourage

Type A persons to slow down, follow a diet, to exercise, and to avoid cynical hostility.

Hardiness is a personality type that is resistant to stress.

Hardiness involves:◦ Commitment to personal goals◦ Personal view of being in control◦ Viewing change as a welcome challenge

Is Stress a problem?

• Physical Problems

• Psychological Problems

Stress is good in mild doses but if it exceeds the limit it can lead to

Categories of Stress

Types of stressors

Acute Chronic

Physical Injured in a car crash Having cancer; being underfed

Psychological Working against a deadline

Chronically pressured at the workplace

Social Being humiliated Chronic isolation; overcrowding

Categorisation of stressors

Duration of Stressors

Some major stressors

Sources of stress

Life changes

Hassles

Occupational stressors

Frustration

Conflict

Cataclysmic events

Eg : the tsunami (2004), hurricane Katrina (2005. they occur suddenly and affect many people simultaneously.

Devastating effect to all parts of the victims lives.

Survivors may develop a prolonged and severe stress reaction known as PTSD (post traumatic stress disorder) .

Cataclysmic events

Stressors can be broadly grouped under two broad categories, namely personal stress and occupational stress.

Two broad categories of stress

Person related stress

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Predisposition to Stress Stress Personalities

◦ Type A vs. Type B◦ Pessimists vs. Optimists◦ Neuroticism

Gender, Ethnicity, Race Stress Sensitization

© 2004 John Wiley & Sons, Inc.Huffman: PSYCHOLOGY IN

ACTION, 7E

Personality and Stress Type A personality traits include time

pressure, anger, and hostility.◦ Behavior modification is used to encourage

Type A persons to slow down, follow a diet, to exercise, and to avoid cynical hostility.

Hardiness is a personality type that is resistant to stress.

Hardiness involves:◦ Commitment to personal goals◦ Personal view of being in control◦ Viewing change as a welcome challenge

Thomas Holmes and Richard Rahe believed that change of any kind that required some adjustment in behaviour or lifestyle could cause stress.

Holmes and Rahe’s Stress Scale

Life changes

Hassles are little problems of daily living, which are not significant in themselves but sometimes pile up to become a major source of stress.

Some hassles are shared by all, such as time pressure , problems with family and co-workers and financial concerns.

Reactions to hassles may vary- compared to women, men tend to have more impairment to their immune system and increased heart rate in response to hassles ( Delahanty et al, 2000, in Huffman, 2007)

Hassles

When we have to make a choice between at least two incompatible alternatives.

The amount of stress produced by the these forced choices depends on the complexity of the conflict and the difficulty involved in resolving it.

Conflict

Frustration is a negative emotional state generally associated with a blocked goal.

The more motivated we are, the more frustration we experience when our goals are blocked

Frustration

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Other Personal Stressors are due to:

FearResistanceResentment

Other Personal Stressors are due to:

• Your physical state of health• Inefficient work habits• Unrealistically high self expectations

Sources of Stress:Occupational Stressors

The largest source of chronic stressor is work or occupation.

Researchers documented that stress at work can also cause serious stress at home.

Occupational stressor can be grouped under two broad categories: job characteristics and organizational characteristics

Occupational Stressors

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Sources of Stress:Occupational Stressors

Job Characteristics◦ Role conflict◦ Role ambiguity◦ Role overload

Organizational Characteristics◦ Person/organization fit◦ Change◦ Relations with others◦ Organizational politics

Three job characteristics cause stress: ◦role conflict◦role ambiguity ◦role overload

Job characteristics

Role conflict occurs when our work expectations and what we think we should be doing don’t match with the work we actually have to do.

Role conflict also occurs when an emplyee has competing roles or conflicting roles.

Role conflict

Role ambiguity occurs when an individual’s job duties and performance expectations are not clearly defined

Role ambiguity

Role overload develops when individuals either feel they lack the skills or workplace resources to complete a task or perceive that the task cannot be done in the required amount of time

Role overload

Organizational characteristics that are likely to cause stress include factors such as person-organization fit, organization rules and policies, supervisory relationships and organizational change.

Organizational stressors

Occupational :Organizational stressor

Person-organizational fit refers to how well factors such as your skills, knowledge, abilities, personalities, values etc match those of the organization.

Besides the “work related” fit, there are other areas in which compatibility is critical for an employee to feel “fit” into an organization and perform well, such as the philosophy of the organization.

Person-organizational fit

A major contributor to organizational stress is change in the work place: such as downsizing and restructuring

Change

Co workers and customers can be a major source of stress.

Relations with others

Meta analyses by a number of researchers found that an important source of employee stress is the perceived use of organizational politics.

Organizational politics

Another way at looking at Worker Stress from Rigg

Stressor in the Physical Environment

• Noise • Over Crowding• Heat• Air Pollution• Lighting

Consequences of Stress

• Coronary heart disease

• Hyper tension• Migraine• Lower back pain• Ulcers• Indigestion• Diabetes• Cancer• Skin disorders• Lowered

immunity

Physically it can cause or trigger

Psychologically it will lead you to…..

• Depression• Helplessness and Hopelessness • Anger• Anxiety• Burnout

© 2004 John Wiley & Sons, Inc.Huffman: PSYCHOLOGY IN

ACTION, 7E

Consequences of Stress

The sympathetic portion of the autonomic nervous system is activated during stress.◦ Increased heart rate, muscle tension,blood

pressure◦ HPA Axis: Release of adrenaline and cortisol◦ These physiological changes use up energy and

can be sustained for only a period of time.◦ Prolonged stressor exposure leads to exhaustion

and death.

Impairment of immune system functioning There is evidence that stress can affect the

growth of some cancerous tumors, due to:◦ The inability of the NK cells to work well to

prevent the spread of tumors cells when the immune system is suppressed.

◦ Stress facilitate the growth of capillaries feeding into the tumor.

Consequences of Stress

Heart disease Eliciting negative emotions such as anger,

fear, sadness and helplessness. When the stress is chronic, it can lead to

despair, helplessness and depression. Depression appears to be associated with

greater likelihood of heart disease. Likeability to engage in health-impairing

/self-destructing behaviours.

Consequences of Stress

Organizational consequence of stress

Chronic stressors on the job, physical and mental exhaustion , a sense of little accomplishment add up to burnout .

Burnout is a state of being overwhelmed by stress.

Burnout

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Signs of Burnout Less energy Lower productivity Being late to work Complaining and negativity Decreased concentration Forgetfulness

Apathy Dread coming to work Feeling overwhelmed Tension and frustration Feelings of little impact on coworkers or the

organization

Absenteeism and turnover

Drug and alcohol abuse

Other consequences

Exercise Laughter Diet Stop smoking Sleep Support network Self empowerment Improve coping skills Prayer and meditation Positive thinking Tawakkal

Management of Stress

© 2004 John Wiley & Sons, Inc.Huffman: PSYCHOLOGY IN

ACTION, 7E

Resources to Manage Stress Health and energy are key aspects to

minimize the damage produced by stress. Positive beliefs are important for reducing

stress impact. Social skills lead to social support. Social support (network of friends, family)

reduces stress impact. Material resources can help to minimize the

sources and types of stress. Personal control allows people to buffer the

negative reactions to stress.

© 2004 John Wiley & Sons, Inc.Huffman: PSYCHOLOGY IN

ACTION, 7E

Managemen of Stress: Locus of Control

External Locus of Control: believing that chance or outside forces beyond one’s control determine one’s fate

Internal Locus of Control: believing that one controls one’s own fate◦ People with an internal locus of control are more

likely to adopt more positive coping strategies.

“Grant me the courage to change things that I can change, the serenity to accept those I cannot change and the wisdom to know the difference”

Reinhold Niebuhr

Measurement of Worker Stress Physiological measures of stress

include blood pressure monitoring, EKGs for heart rate, or blood tests for stress-linked hormones (cortisol) and cholesterol.

◦ Difficulties with such measures include variation of such physiological processes within each person throughout the day and variation between individuals.

◦ Medical personnel are needed to administer such measures.

Measurement of Worker Stress Self-report assessments of

stress include reports about organizational conditions and reports about psychological and/or physical states.

◦ Reports on organizational conditions involve questions about job autonomy, feedback, task identity, task significance, skill variety, workload, etc.

◦ Self-report measures of psychological /physical stress include the Stress Diagnostic Survey, the Occupational Stress Indicator, and the Job Stress Survey.

Maslach Burnout Inventory (MBI)

Measurement of Burnout

Easing the child-care facilities:◦On site child-care facilities◦Voucher system

Easing the elderly –care burden Providing rest through paid time off. Easing the daily-chore burden:

◦Flexi hours ◦Increasing the no. of annual leaves◦Providing essential services on site

Stress reduction intervention related to the life/work issues

Have a nice, non-stressful day

Read more……………

References Aamodt, M.G (2010). Industrial and organizational

psychology. An applied approach (6th ed) Belmont, CA: Wadsworth

Riggio, R. E. ( 2009). Introduction to Industrial/Organizational Psychology (5th ed). New Jersey: Pearson/Prentice Hall.

Huffman, K. (2007). Psychology in Action. New Jersey: Wiley Kosslyn, S. M and Rosenberg, R. S. (2006). Psychology in

Context. Massachusetts: Allyn and Bacon http://www.mentalhelp.net/poc/view_doc.php?type=doc&id

=15644&cn=117 http://www.mindtools.com/pages/main/newMN_TCS.htm Generous individuals who shared their slides through the

internet.