STRESS
STRESSMANAGEMENT
MANAGEMENT
WHAT
WHATISISSTRESS
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 ?
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
Causes of Stress
Extra
Extraorganizational
organizational Individual
Individual
Stressors
Stressors Organizational Stressors
Organizational Group Stressors
Stressors GroupStressors
Stressors
•Social Stressors
&
•Social & •Role
•Roleconflict
conflict
Technological
Technological &&ambiguity
•Absence
•Absenceofof ambiguity
changes
changes •High-stress
•High-stressjobs •Type
•TypeAA
jobs group
•Family problems
•Family problems •Job
•Jobrole group characteristics
role cohesiveness characteristics
•Relocation
•Relocation •Poor
•Poorworking cohesiveness •Locus
•Locusofof
•Economic working •Absence
•Absenceofof
•Economic && conditions control
conditions support control
Financial conditions •Organizational
Financial conditions •Organizational supportfrom
from •Learned
•Learned
•Race group
groupmembers
members
•Race&&Class
Class policies
policies •Conflicts helplessness
helplessness
•Residential & Poor •Conflictsrelated
related
•Residential & • •Poorwork
work totothe
•Self-efficacy
•Self-efficacy
Community
Community relationships thegroup
group •Psychological
relationships •Psychological
conditions
conditions hardiness
hardiness
Result
Resultin
inJob
JobStress
Stressin
inthe
theIndividual
Individual
Macro-level Organizational Stressors - Fred Luthans
Organizational
Organizational Organizational
Organizational Working Conditions
Structure Working Conditions
Structureand
and Processes
Processes
Design
Design
Administrative
Administrative •Tight
•Crowded work area
•Crowded work area
Policies •Tightcontrols
controls
Policiesand
andStrategies
•Noise, heat, or cold
Strategies •Centralization
•Centralizationand •Only downward •Noise, heat, or cold
and •Only downward •Polluted air
formalization communication •Polluted air
•Downsizing
•Downsizing formalization communication •Strong odor
•Strong odor
•Line-staff
•Line-staffconflicts •Little
•Littleperformance
•Competitive
•Competitivepressures conflicts performance •Unsafe, dangerous
pressures •Specialization
•Specialization feedback •Unsafe, dangerous
•Merit pay plans
•Merit pay plans feedback conditions
•Role
•Roleambiguity conditions
ambiguityand
•Centralized
•Centralizeddecision
•Rotating
•Rotatingwork and decision
workshifts
•Poor lighting
shifts conflict making •Poor lighting
•Bureaucratic rules
•Bureaucratic rules conflict making •Physical or mental
•No •Physical or mental
•Advanced •Noopportunity
opportunityforfor
•Lack
•Lackofofparticipation
participation
•Advancedtechnology
technology promotion inindecisions
strain
strain
promotion decisions •Toxic chemicals or
•Restrictive, •Punitive •Toxic chemicals or
•Restrictive, •Punitiveappraisal
appraisal radiation
untrusting radiation
untrustingculture
culture systems
systems
Job
JobStress
Stress
MAJOR LIFE EVENTS
MAJOR LIFE EVENTS
• • Birth
Birth
• • Death
Death
• • Lost job
Lost job
• • Promotion
Promotion
• • Marital status change
Marital status change
LIFESTYLE
LIFESTYLECHOICES
CHOICES
• • Caffeine
Caffeine
• • Lack of sleep
Lack of sleep
• • Overloaded schedule
Overloaded schedule
PERSONALITY TRAITS
• Perfectionists
• Workaholics
Stress and Performance
High
Optimal Stress Too much stress
Too little stress High performance Low performance
Low performance
Performance
Low Stress Level High
Boredom Panic
Apathy High motivation
High energy Collapse
lethargy Indecisiveness
Alertness
IDENTIFY STRESS
• Physical symptoms
• Mental symptoms
• Behavioural symptoms
• Emotional symptoms
PHYSICAL
PHYSICALSYMPTOMS
SYMPTOMS
• Dizziness
• Sleep pattern changes • Fainting
• Fatigue • Sweating & trembling
• Digestion changes • Tingling hands & feet
• Loss of sexual drive • Breathlessness
• Headaches
• Palpitations
• Aches and pains
• Missed heartbeats
• Infections
• Indigestion
MENTAL
MENTALSYMPTOMS
SYMPTOMS
• Lack of concentration
• Memory lapses
• Difficulty in making
decisions
• Confusion
• Disorientation
• Panic attacks
BEHAVIOURAL
BEHAVIOURALSYMPTOMS
SYMPTOMS
• Appetite changes - too
• Appetite changes - too
much or too little
much or too little
• Increased intake of alcohol
• Increased intake of alcohol
& other drugs
& other drugs
• Increased smoking
• Increased smoking
• Restlessness
• Restlessness
• Fidgeting
• Fidgeting
• Nail biting
• Nail biting
• Preoccupation over illness
• Preoccupation over illness
EMOTIONAL SYMPTOMS
• • Bouts of depression
Bouts of depression
• • Impatience
Impatience
• • Fits of rage
Fits of rage
• • Tearfulness
Tearfulness
• • Deterioration of
Deterioration of
personal
personalhygiene
hygieneand
and
appearance
appearance
NEGATIVE
NEGATIVESELF
SELF--TALK
TALK
• Pessimistic
thinking
• Self criticism
• Over analysing
MIND
MINDTRAPS
TRAPS
• • Unrealistic
Unrealistic
expectations
expectations
• • Taking things
Taking things
personally
personally
• • All or nothing thinking
All or nothing thinking
• • Exaggeration
Exaggeration
• • Rigid thinking
Rigid thinking
Life change
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
MANAGE
MANAGEYOUR
YOURSTRESS
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
RECOGNISETHE
THEPROBLEM
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
ABC STRATEGY
●
What causes you stress?
A = AWARENESS ●
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 ?
●
What can you do to help yourself
C = CONTROL combat the negative effects of stress ?
STRESS MANAGEMENT TECHNIQUES
• • Change your thinking
Change your thinking
• • Change your behaviour
Change your behaviour
• • Change your life
Change your life
CHANGE YOUR THINKING
●
Technique to change the way you look at things in order
to feel better about them
Re-framing ●
Re-framing does not change the external reality but
helps you view things in a different light and less
stressfully
Positive ●
●
Forget powerlessness, dejection, despair, failure
Focus on your strengths
●
Look for other alternatives
thinking ●
Seek out the positive - make a change
CHANGE
CHANGEYOUR
YOURBEHAVIOUR
BEHAVIOUR
• Be assertive
• Get organised
• Ventilation
• Humour
• Diversion and distraction
ASSERTIVENESS
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
• Prioritising objectives, duties
and activities makes them
and activities makes them
manageable and achievable
manageable and achievable
• Time Management
• Time Management
• Make a list
• Make a list
• What MUST be done
• What MUST be done
• What SHOULD be done
• What SHOULD be done
• What would you LIKE to do
• What would you LIKE to do
• Cut out time wasting
• Cut out time wasting
• Learn to drop unimportant
• Learn to drop unimportant
activities
• activities
Say no or delegate
• Say no or delegate
VENTILATION
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
HUMOUR
• • Acts as a pleasant
Acts as a pleasant
distracter
distracter
• • Changes the
Changes the
perspective
perspective
• • Relieves muscular
Relieves muscular
tension
tension
• • Improves breathing
Improves breathing
OTHER
OTHERSTRATEGIES
STRATEGIES
• Take time out • Don’t try to please everyone
• Take time out • Don’t try to please everyone
• Get away from things that • Stop living your life according to
• Get away from things that • Stop living your life according to
bother you the beliefs, opinions and
bother you the beliefs, opinions and
• prejudgments of others. Its your
Fantasize about something prejudgments of others. Its your
• Fantasize about something life, not theirs
pleasant life, not theirs
pleasant • Examine your beliefs and goals
• Take changes as a normal part • Examine your beliefs and goals
• Take changes as a normal part • Focus on the present. The past
of life • Focus on the present. The past
of life cannot be changed. The future
• See setbacks and problems as cannot be changed. The future
• See setbacks and problems as hasn't arrived yet. That leaves
temporary and solvable hasn't arrived yet. That leaves
temporary and solvable you with now
• Have a support system and ask you with now
• Have a support system and ask • Try to make changes gradually.
for help • Try to make changes gradually.
for help Attempting to change too much
Attempting to change too much
• Verbalize your expectations too soon often leads to
• Verbalize your expectations too soon often leads to
disappointment
disappointment
ADD
ADDLIFE
LIFETO
TOYEARS
YEARS
NOT
NOTYEARS
YEARSTOTOLIFE
LIFE
