Tackling Job Stress

Taking Care of YourselfWhile

Taking Care of Business

Presenter’s Job Stress

Purpose of Presentation

• Job Stress: Understanding it and learning how to address it

• Stress is normal; how to master it• Cannot eliminate stress in life so

learn how to reframe it• Self-efficacy• Internal vs. External locus of

control

Definitions

•“Fight or Flight”: Primitive and instinctual responses

•Anxiety: the affective/feeling state (a sense of vulnerability)

•Panic: the physiological reaction (the body’s response to the affective state)

•Stress vs. Strain

Hans Selye

•“The Einstein of Medicine”•Theory of the influence of stress

on people’s ability to cope and adapt

•Stress syndrome changed to “strain syndrome” (The Stress of My Life: A Scientists Memoirs)

Definitions

•Stress (physics): A stressor is an external force attempting to deform an object

•Strain: The effect on an object is measured as strain

•The level of unpleasant strain is your subjective reaction

Al Siebert, PhD

• “Your perception of what is happening depends on your competence and consciously owning your reaction. When struggling with extreme pressures and disruptive changes in the workplace, your attitudes and habits create either barriers or bridges to a good outcome.” (The Resiliency Advantage, in press)

Definitions

•Resiliency–the capacity of a strained body to recover its size and shape after deformation caused especially by compressive stress

–an ability to recover from or adjust easily to misfortune or change

Richard S. Lazarus

•Pioneering research in resiliency over 40 years ago

•Focus was on developing and implementing problem-focused coping skills

•Studied impact of characteristic of resilience on happiness and well-being

Resilience vs. non-Resilience

• Use problem-focused coping skills

• Personally own feelings/behavior

• Bounce-back faster• Remain healthier• Competitive

advantage• Strength building

from adversity

• Become emotionally upset about difficulties

• Blame others for their feelings

• Focus attention on their unhappy feelings

• More illnesses• Lack competitive edge• Frequent experience of

“victimization”

Al Siebert, PhD

• Director of The Resiliency Center• …”The inclination in many people

(is) to feel like helpless victims who believe that relief from the “stress” they experience is the responsibility of others.” (The Resiliency Advantage (in press)

Insight To Live By

• I may not be responsible for the issues or events precipitating the stress but I am responsible for the degree of impact it will have on me and how I will ultimately adjust to it and adapt my life experience for my own well-being.

Definitions

•Flexibility–characterized by a ready capability to adapt to new, different, or changing requirements

–an aspect of being a resilient person

–considered to be the “coping strategy of the new millennium”

Stress Management vs. Stress Reduction

•Stress Reduction: Goal– the ultimate goal is to reduce or even remove the stress from my life

– the consequence is that I will have to remove myself from the situation and forego the challenges and opportunities that go with it

Stress Management vs. Stress Reduction

•Stress Reduction: Coping Skills–Values Clarification

•what matters to me most

–Goal-Setting•where do I want to go from here

–Lifestyle Management•how do I want to re-design my life to keep stress removed

Stress Management vs. Stress Reduction

•Stress Management: Goal– the ultimate goal is to remain in the situation and implement interventions that allow me to minimize stress and its impact on me

– the consequence is that I retain all the benefits and opportunities that go with the situation

Stress Management vs. Stress Reduction

• Stress Management: Coping Skills– Problem-solving (SOS)

•generating solution focused options– Flexibility/Resiliency

•adapting acceptable options for well-being– Time Management

•priority use of time consistent with values– Healthy Life Patters

•exercise, rest, nutrition, mental health, spirituality

Stress Overload

Sources of Stress

•Change (this is the main one)–change is at the heart of all other stressors

–any kind, any place, any time–resistance to change is normal; but, it is counter to developing resilience and flexibility

Sources of Stress

•Work (“Job Stress”)–by-product of changing workplace– recent Harris poll: American’s working 25% more--over 10 hours/week more than in 1973

– recent Gallup poll: almost half of all workers say they need help in managing stress at work

Sources of Stress

• Environment–people, experiences, events

• Health–normal aging and life demands–demands exceeding personal resource

–acute, chronic, and traumatic health issues

Reality Check

•Tell-tale signs of stress•physical indications•emotional indications•behavioral indications

Biodot Scale

Deeply Relaxed

Tranquil

Calm

Involved

Tense

Stressed

Interventions

•Substance Abuse is NEVER a good coping skill

•Cognitive Interventions•Stress Management

Interventions

Cognitive Interventions

•Reframing–altering viewpoint of the situation

•Changing faulty perceptions– forming accurate perspectives

•Refuting irrational ideas– reality testing

•SOS

Stress Management Interventions

•Progressive Relaxation•Breathing•Meditation •Visualization•Self-Hypnosis•Autogenics

Summary

•Normalize stress as part of life•Decide to reduce stress or to

manage stress and set a course•Commit to being self-efficacious

and develop an internal locus of control

•Develop resiliency and practice flexibility as a coping strategy

Summary

•Know your sources of stress and address any changes involved

•Avoid temptations of maladaptive coping

•Employ solid cognitive skills to keep healthy perspective and arrive at sound options

Summary

•Develop disciplined use of stress management interventions that maximize self-regulation

•BE GOOD TO YOURSELF