STRESS MANAGEMENT

WHAT IS STRESS ?

• Stephen p. Robbins: “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”.

• It arises when they worry that they can’t cope

WHEN DO WE FEEL THE PRESENCE OF STRESS ?

• S = P > R

• Stress occurs when the pressure is

greater than the resource

GAS model of Stress

• General adaptation syndrome (GAS) Selye's (1956)three-stage model, which describes the body's physiological responses to stress

• In alarm stage the person becomes aware of threat and body reacts accordingly

• In resistance stage person feels confident and implement strategies to fight the stressor

• Sometimes the stressors persist even after repeated effort or one after the other they approach. This leads to exhaustion

TYPES OF STRESS

NEGATIVE STRESS

• Contributory factor in minor conditions, such as headaches, digestive problems, skin complaints, insomnia and ulcers

• Excessive, prolonged and unrelieved stress can have a harmful effect on mental and physical health

POSITIVE STRESS

• Enhances motivation, triggers the sense of emergency to act• Needed for survival when confronting threatening situations

Too little stress Low performance

Optimal Stress High performance

Too much stress Low performance

Stress LevelLow

High

HighBoredomApathylethargy

High motivationHigh energy

Alertness

PanicCollapse

Indecisiveness

Perf

orm

ance

Stress and Performance

Stress and Performance

• Critics said, even moderate level of stress can impair performance

• The relationship between stress and performance depends also on the nature of task performed

• In an easy repetitive task the previous model can be effective but in decision making related tasks even moderate stress can be harmful

Administrative Policies and Strategies

•Downsizing•Competitive pressures•Merit pay plans•Rotating work shifts•Bureaucratic rules•Advanced technology

Organizational Structure and Design

•Centralization and formalization•Line-staff conflicts•Specialization•Role ambiguity and conflict•No opportunity for promotion•Restrictive, untrusting culture

Organizational Processes

•Tight controls •Only downward communication•Little performance feedback•Centralized decision making•Lack of participation in decisions•Punitive appraisal systems

Working Conditions

•Crowded work area•Noise, heat, or cold•Polluted air•Strong odor•Unsafe, dangerous conditions•Poor lighting•Physical or mental strain•Toxic chemicals or radiation

Job Stress

ORGANIZATIONAL SOURCES

INDIVIDUAL SOURCES

MAJOR LIFE EVENTS

• Birth• Death• Lost job• Promotion• Marital status change

LIFESTYLE CHOICES

• Caffeine

• Lack of sleep

• Overloaded schedule

MIND TRAPS

• Unrealistic expectations

• Taking things personally

• All or nothing thinking• Exaggeration• Rigid thinking

PERSONALITY TRAITS

• Perfectionists

• Workaholics

IDENTIFY STRESS

• Physical symptoms• Behavioural symptoms• Emotional symptoms

PHYSICAL SYMPTOMS

• Sleep pattern changes• Fatigue• Digestion changes• Headaches• Aches and pains• Infections• Indigestion

• Dizziness• Fainting• Sweating & trembling• Tingling hands & feet• Breathlessness• Palpitations• Missed heartbeats

BEHAVIOURAL SYMPTOMS

• Lack of concentration• Memory lapses• Difficulty in making

decisions• Confusion• Disorientation• Panic attacks

BEHAVIOURAL SYMPTOMS cont’

• Appetite changes - too much or too little

• Increased intake of alcohol & other drugs

• Increased smoking• Restlessness• Fidgeting• Nail biting• Preoccupation over illness

EMOTIONAL SYMPTOMS

• Bouts of depression• Impatience• Fits of rage• Tearfulness• Deterioration of

personal hygiene and appearance

Death of Spouse 100

Divorce 73

Jail Term 63

Death of a close family member 63

Major personal injury or illness 53

Marriage 50

Fired from work 47

Retirement 45

Business Re-adjustment 39

Change in responsibilities at work 29

Trouble with boss 23

Vacation 13

Festivals 12

Minor violations of law 11

Life change

MANAGE YOUR STRESS

Organizational Strategies *** Problem-focused strategies

Redesigning the job Proper selection and

placement Training Team building Providing various day care

facilities*** Emotion-focused strategies Promoting open

communication within the organization

Employee assistance programs

Mentoring Wellness programs and

personal time off

PERSONAL STRATEGIES

RECOGNISE THE PROBLEM

• The most important point is to recognise the source of the negative stress

• Don’t deny, rather accept the presence of stress

ABC STRATEGY

A = AWARENESS •What causes you stress?•How do you react?

B = BALANCE •There is a fine line between positive / negative stress•How much can you cope with before it becomes negative ?

C = CONTROL •What can you do to help yourself combat the negative effects of stress ?

STRESS MANAGEMENT TECHNIQUES

• Change your thinking

• Change your behaviour

• Change your life

CHANGE YOUR THINKING

Re-framing• Technique to change the way you look at

things in order to feel better about them• Re-framing does not change the external

reality but helps you view things in a different light and less stressfully

Positive thinking

• Forget powerlessness, dejection, despair, failure

• Focus on your strengths• Look for other alternatives• Seek out the positive - make a change

CHANGE YOUR BEHAVIOUR

• Be assertive• Get organised• Ventilation• Humour

• Diversion and distraction

ASSERTIVENESS

• Being assertive involves standing up for your personal rights and expressing your thoughts, feelings and beliefs directly, honestly and spontaneously in ways that don’t infringe the rights of others

GET ORGANISED

• Prioritising objectives, duties and activities makes them manageable and achievable

• Time Management• Make a list• What MUST be done• What SHOULD be done• What would you LIKE to do• Cut out time wasting• Learn to drop unimportant

activities• Say no or delegate

VENTILATION

• Develop a support network through friends or colleagues to talk with

• Writing a diary or notes may help you release the pent up feelings

HUMOUR

• Acts as a pleasant distracter

• Changes the perspective

• Relieves muscular tension

• Improves breathing

OTHER STRATEGIES

• Take time out• Get away from things that

bother you• Fantasize about something

pleasant • Take changes as a normal part

of life• See setbacks and problems as

temporary and solvable• Have a support system and ask

for help• Verbalize your expectations

• Don’t try to please everyone• Stop living your life according to

the beliefs, opinions and prejudgments of others. Its your life, not theirs

• Examine your beliefs and goals• Focus on the present. The past

cannot be changed. The future hasn't arrived yet. That leaves you with now

• Try to make changes gradually. Attempting to change too much too soon often leads to disappointment

ADD LIFE TO YEARSNOT YEARS TO LIFE