Stress Management and Resiliency

Stress Management Stress Management and Resiliencyand Resiliency

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

OverviewOverview

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

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

performance.

Defining StressDefining 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

EffectsEffects

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

Elements of StressElements of Stress

Current Level of FunctioningCurrent 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


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


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

dietary control– Psychological: control, commitment, challenge

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

teams


• General Reactions– Alarm– Resistance– Exhaustion

Reactions to StressReactions 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 StressReactions to Stress

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

Defense MechanismsDefense Mechanisms

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

Coping StrategiesCoping Strategies

Develop resiliency strategiesDevelop resiliency strategiesEliminate stressorsEliminate stressors

PermanentPermanent

EnactiveEnactive

Long TimeLong Time

Long TermLong Term

ProactiveProactive

Moderate TimeModerate Time

Learn temporary coping Learn temporary coping mechanismsmechanisms

Short TermShort Term

ReactiveReactive

ImmediateImmediate

Enactive StrategiesEnactive Strategies Proactive StrategiesProactive Strategies Reactive StrategiesReactive Strategies

Managing StressManaging Stress

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

Time ManagementTime Management


Urgency

Impo

rtan

ce

High

High

Low

Low

• 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


• 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


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


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 Elements of Resiliency

Total Human Wellness

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

Elements of ResiliencyElements of Resiliency

Physical Fitness

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


Mental Fitness

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


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


Spiritual Fitness

• Maintain a sense of purpose• Strengthen faith


Effective Problem Solving

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

course of action


Reenergizing

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


Positive Orientation

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


Positive Orientation

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


Positive OrientationConsider 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


• 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

ExerciseExercise

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

SummarySummary

Stress Management and Resiliency

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