STRESS MANAGEMENTSTRESS MANAGEMENT

Dr.Preetam.KhandelwalFMS,University of Delhi,Delhi

How big is the stress problem?How big is the stress problem?

 

Very big and growing There are potential stressors

in all human activities 

Work Stress and Its ManagementWork Stress and Its Management

Stress

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.

Work Stress and Its ManagementWork Stress and Its Management

Constraints

Forces that prevent individuals from doing what they desire.

Demands

The loss of something desired.

MISCONCEPTIONS

1. All stress harmful

2. Must be avoided

3. Hard work kills

4. Not Organization’s problem

TRUTHSTRUTHS

No life without stress Cannot be avoided Progress of mankind Not only individual, but Org as well ,

affected Stress kills, not hard work An individual experience

Work Stress and its ManagementWork Stress and its Management

. Stressor: The person or event that triggers the stress

response

Eustress:Healthy ,normal stress

Distress: Adverse Psychological,physical,behavioral and organizational consequences due to stressful events

Strain: Distress

NEGATIVE STRESS

It is a 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, physical and spiritual health.

NEGATIVE STRESS

POSITIVE STRESS

Stress can also have a positive effect, spurring motivation and awareness, providing the stimulation to cope with challenging situations

Stress also provides the sense of urgency and alertness needed for survival when confronting threatening situations.

POSITIVE STRESS

THE INDIVIDUAL Everyone is different, with unique perceptions of,

and reactions to, events There is no single level of stress that is optimal

for all people Some are more sensitive owing to experiences in

childhood, the influence of teachers, parents and religion etc

Inverted-U Relationship between Stress and Job Performance

Inverted-U Relationship between Stress and Job Performance

Potential Sources of Stress Potential Sources of Stress

Environmental Factors

– Economic uncertainties of the business cycle

– Political uncertainties of political systems

– Technological uncertainties of technical innovations

– Terrorism in threats to physical safety and security

Potential Sources of Stress Potential Sources of Stress

Organizational Factors

– Task demands related to the job

– Role demands of functioning in an organization

– Interpersonal demands created by other employees

– Organizational structure (rules and regulations)

– Organizational leadership (managerial style)

– Organization’s life stage (growth, stability, or decline)

Potential Sources of Stress (cont’d) Potential Sources of Stress (cont’d)

Individual Factors

– Family and personal relationships

– Economic problems from exceeding earning capacity

– Personality problems arising for basic disposition

Individual Differences

– Perceptual variations of how reality will affect the individual’s future.

– Greater job experience moderates stress effects.

– Social support buffers job stress.

– Internal locus of control lowers perceived job stress.

– Strong feelings of self-efficacy reduce reactions to job stress.

 

Work related 

Non-work related

Episodic stress

Type 1(e.g.Re-organisation)

Type11(e.g.Marriage)

Chronic stress

Type 111(e.g. Too much, too little work)

Type 1V (e.g. Concern over economy)

POTENTIAL SOURCES OF STRESS

SOURCES OF STRESSSOURCES OF STRESS

  Diagnosing stress important

Episodic stress both on and off the job causes disruptions ,triggers a chain reaction ,requires personal adjustment

Chronic stress even after we become accustomed to it causes pressures that induce illness ,lower feelings of satisfaction ,inhibit growth and work effectiveness

 Life Styles and Stress Life Styles and Stress

We embrace material goods, conveniences,”the good life”

we thus ,reduce are ability to cope with stress

 We reward competition and achievement above most other human endeavours

 

We design our life around left brain and increase the amount of stress in our daily lives

   We ignore our physical, mental and spiritual wellness

Consequences of StressConsequences of Stress

High LevelsHigh Levelsof Stressof Stress

High LevelsHigh Levelsof Stressof Stress

PhysiologicalPhysiologicalSymptomsSymptoms

PhysiologicalPhysiologicalSymptomsSymptoms

BehavioralBehavioralSymptomsSymptoms

BehavioralBehavioralSymptomsSymptoms

PsychologicalPsychologicalSymptomsSymptoms

PsychologicalPsychologicalSymptomsSymptoms

A Model of StressA Model of Stress

Stage 1-AlarmThe body shows characteristics of the first exposure to the stressor ,increase BP, high respiration rate

Stage 2- ResistanceAs stressful condition persists person resists stress ,(Anxiety, tension,accidents ,poor decision making,illness)

Stage 3- ExhaustionResistance fails,headaches,high BPBecause of long exposure to same stress

General Adaptation Syndrome

Personality Personality Type A’s1. are always moving, walking, and eating rapidly;2. feel impatient with the rate at which most events take place;3. strive to think or do two or more things at once;4. cannot cope with leisure time;5. are obsessed with numbers, measuring their success in

terms of how many or how much of everything they acquire.

Type B’s1. never suffer from a sense of time urgency with its

accompanying impatience;2. feel no need to display or discuss either their achievements

or accomplishments;3. play for fun and relaxation, rather than to exhibit their

superiority at any cost;4. can relax without guilt.

The Necessity for Life-Style Change The Necessity for Life-Style Change 

It is important to take a holistic perspective or a “systems” approach to understanding stress

   Holistic perspective: Three key dimensions

of life

ILLNESS WELLNESS  - __________________________________ +  

DEPRESSION HAPPINESS - __________________________________ + 

 

ALIENATION INTEGRATION - __________________________________ + 

THE PSYCHOLOGICAL DIMENSION 

THE PHYSICAL DIMENSION

THE SPRITUAL DIMENSION 

Managing StressManaging Stress

Individual Approaches– Implementing time management

- life style management -diet,exercise,yoga – Increasing physical exercise– Relaxation training/Meditation– Expanding social support network

- Behavioral techniques—learn to react

differently

- Cognitive technique—

think yourself out of stress

TIME MANAGEMENTTIME MANAGEMENT

Prioritizing activities by importance & urgency

Prioritization -Make a list• What MUST be done

• What SHOULD be done

• What would you LIKE to do

Scheduling – Plan your Day

• Schedule Quite hour, Interruptions, Personal time, Balance

Time ManagementTime Management

Knowing your daily cycle

Doing high demanding jobs when you are alert and active

Delegate & Follow-up• Trust yourself to relinquish control

Edit your Life - Learn to drop unimportant activities

Managing StressManaging Stress

Organizational Approaches– Improved personnel

selection and job placement

– Training– Use of realistic goal

setting– Redesigning of jobs– Increased employee

involvement– Improved organizational

communication– Offering employee

sabbaticals– Establishment of

corporate wellness programs

Tips for managersTips for managers

we must commit ourselves to action

Learn effective stress –management techniques

  Recognise that stress and stress management are unique

for each of us

we must be patient

  Accept stress management as a life long learning process

  Approach stress management one step at a time

Tips for managersTips for managers

Become knowledgeable about stress

Take a systematic approach to problem solving

Come to terms with your feelings

Develop effective behavioural skills

Establish and maintain a strong support network

Concentrate on positive spiritual development 

ABC STRATEGY

A = AWARENESS

What causes you stress?

How do you react?

ABC STRATEGY

B = BALANCE

There is a fine line between positive / negative stress

How much can you cope with before it becomes negative ?

ABC STRATEGY

C = CONTROL

What can you do to help yourself combat the negative effects of

stress ?

Taking responsibility for your own health

and well –being is one of the most important

keys to successful stress management and life style change

Type A ScoringType A Scoring

120 or more A+

106-119 A

100-105 A-

90-99 B+

Less than 90 B