Time and Stress Management
What Is Stress?
Stress
– Psychological, Emotional, Physiological
Response
Stressors
– Threatening Environmental Conditions
Why Is Stress Management Important?
Organizational Costs
Individual Costs
– Health Impairment
– Job Burnout
– Performance Decline
Exhibit 6.1: Relationship Between Stress and Job Performance
Experiencing stress
STRESSORS
Anticipatory,
Encounter,Time,
Situational
REACTIONS
Physiological,
Psychological
RESILIENCY
Physical
Psychological
Social
Exhibit 6.2: Model of the Stress Management Process
Potential Stressors
Personal Factors
Family problems
Financial problems
Health problems
Organizational Factors
High stress occupation
Job role
Overload
Under-utilization
Role ambiguity
Role conflict
Responsibility for others
Job Environment
Poor working conditions
Organizational politics
Poor work relationships
Environmental Factors
Economic Uncertainty
Technological Change
Politics
Consequences
Psychological
Heart Disease
Ulcers
Headaches
Emotional
Anxiety
Depression
Burnout
Behavioral
Aggression
Productivity
Avoidance
Successful Coping
High self esteem
Goal accomplishment
Feeling of well being
Stress Management
Individual
Seek help
Time management
Change jobs
Build resiliency
Personality
Companionship
Experience
Health (Exercise, diet)
Relaxation
Recreation
Organizational
Job Design
Selection & Placement
Training & Mentoring
Team Building
Employee Assistance
Communicating
Wellness Promotion
Experienced Stress
(SYMPTOM AWARENESS)
Managing Stress: Objectives
Becoming Aware of Negative Stress Symptoms
Determining the Sources
Determining the Cause
And then… – Cope temporarily with the stress
– Eliminate stressors
– Develop resiliency
How Can Awareness of Stress Symptoms Be Enhanced?
Physical Symptoms
Psychological Substitutes Never Rarely Sometimes Often Always
Constant fatigue [] [] [] [] []
Low energy level [] [] [] [] []
Recurring headaches [] [] [] [] []
Gastrointestinal disorders [] [] [] [] []
Bad breath [] [] [] [] []
Sweaty hands or feet [] [] [] [] []
Dizziness [] [] [] [] []
High blood pressure [] [] [] [] []
Pounding heart [] [] [] [] []
Sources of Stress
Major Organizational Stressors – High-stress Occupations
– Job Role
– Interpersonal Relationships
Major Personal Stressors – Family Problems
– Financial Problems
– Health Problems
– Personality
Major Environmental Stressors – Economic Uncertainty
– Political Uncertainties
– Technological Change
Types of Stressors: Causes
Time
Encounter
Situational
Anticipatory
Managing Stress
Eliminate
Stressors
Develop
Resiliency
Temporary
coping
mechanisms
Permanent
effects
Long term Short term
Enactive
approach
Proactive
approach
Reactive
approach
Long time
required
Moderate time
required
Immediate
Resiliency:
Physiological
– Cardiovascular
conditioning
– Proper diet
Social
– Supportive relations
– Mentors
– teamwork
Psychological
–Balanced lifestyle
–Hardy personality
–Small wins strategy
–Relaxation techniques
Short term strategies
Reframing
Imagery
Types of stressors and what we can do about them
Time Stressors
– Work overload
– Lack of control
Elimination Strategies
– Principles of time management
– Delegation
Eliminating time stressors: Time management
“Effective time management can enable managers to gain control over their time and
organize their fragmented, chaotic
environment.”
Effective time management means…
Spending time on important, not just urgent
matters
Distinguishing clearly between importance and
urgency
Focusing on results not methods
Not feeling guilty when saying no
Effective time management
URGENCY
High Low
IMP
OR
TA
NC
E
Low
High
80/20 Rule
Activities Time Spent Results
Trivial 80% 20%
Vital 20% 80%
Efficient time management
Too little time; too much to do
How do I get more done?
Schedule
Schedule Activities
• Horizontal Scheduling
• Vertical Scheduling
• Directing and Controlling
Rules
Read selectively
Make lists
Everything in its place
Prioritize
Multitask the routine
Discretionary task jar
Divide up the big jobs
Critical 20%
Best time for important jobs
Arrange non-interrupted time
Don’t procrastinate
Keep track of time
Set deadlines
Use waiting time
Designate time for busy work
Closure on one thing a day
Schedule personal time
Limit worry time
Long term objectives
Continuous improvement
Tips for managers
Hold routine meetings at end of day
Set time limit
Hold meetings only if needed
Agendas, minutes
Start on time
Paper work decisions
Organize
Limit interruptions
Delegate
Empowerment: allow for initiative
Give credit to those who deserve it
Types of stressors and what we can do about them
Encounter Stressors: – Role Conflicts
– Issue
– Interaction
Elimination Strategies: – Delegation
– Interpersonal skills
Conflict resolution
Resilience – Social support; Collaboration
Self awareness
EQ
Types of stressors and what we can do about them
Situational Stressors: – Unfavourable working conditions
– Rapid change
Elimination Strategies: – Work redesign
– Changing jobs
Short term Strategies
resiliency
Work redesign
Level of task demand
Level of autonomy (individual control &
discretion)
Level of interest
Feedback
Types of stressors and what we can do about them
Anticipatory Stressors: – Unpleasant expectations
– Fear
Elimination Strategies: – Time management
Priorities; planning
Short term strategies
Resiliency
Stress and Self awareness
Values
Attitude towards change
Cognitive style
Interpersonal orientation
“There is more to life than
increasing its speed.”
Mahatma Gandhi