Workbook

Stress Management Certification (Level 1)

THE NATURE OF STRESS

What is stress?

1. AMA Definition

The American Medical Association defines stress as any interference that

disturbs a person's mental or physical well-being.

A person may experience stress in response to a wide range of physical and

emotional stimuli, including: physical violence, internal conflicts and significant
life events. Some people are more susceptible than others to stress related
problems.

2. Definition 1

A physical and mental response to too much or too little pressure

3 Definition 2

Stress can be equalled to high demand plus high restrictions plus low support.

STRESS: External event which puts pressure on the individual

STRAIN: Perceived effect on the individual
 THE NATURE OF STRESS

Why do we not all respond the same to a given stressful situation?

1. Initiating components

2. Circumstantial components

3. Continuing components
 THE NATURE OF STRESS

What is the process of reaction?

Appraisal represents a key element in the coping process. it enables the person
to access what he or she can do to cope with the situation

1. Primary appraisal

2. Secondary appraisal

3. Reappraisal

Strategies:

1. Problem-focused

2. Emotion-focused
 VARIABLES ASSOCIATED WITH STRESS

1. Physical reactions to stress

2. Psychological reactions to stress

3. Behavioural reactions to stress

The four main types of stress

Acute (one off)

Episodic Stress (on and off - occasionally or recurring)

Chronic Stress (ongoing and unceasing)

Eustress / Distress
THE CHEMISTRY OF STRESS
 PHYSIOLOGY OF STRESS

1. Cortisol is released from the adrenal glands

2. Thyroid hormone increases in the blood stream

3. Endorphins are released from the hypothalamus

4. Reduction in sex hormone

5. Adrenals and adrenal exhaustion

6. Release of sugar into the blood

7. Increase of cholesterol in the blood

8. Increased heart rate

9. Increased air supply

10. Thickening of the blood

11. Changes to skin

 PIAGET’S THEORY OF BIOLOGICAL ADAPTATION

Sensorimotor (0-2yrs)

Pre-Operational (2-7yrs)

Concrete Operational (7-11yrs)

Formal Operational (11yrs on)

schemas - assimilation - dis-equilibrium - accommodation - equilibrium

1. Assimilation

2. Accommodation

3. Equilibrium
The Social Readjustment Rating Scale (SRRS), also known as the Holmes and Rahe Stress
Scale.

Life event Life change units

Death of a spouse 100

Divorce 73
Marital separation 65
Imprisonment 63
Death of a close family member 63
Personal injury or illness 53
Marriage 50
Dismissal from work 47
Marital reconciliation 45
Retirement 45
Change in health of family member 44
Pregnancy 40
Sexual difficulties 39
Gain a new family member 39
Business readjustment 39
Change in financial state 38
Death of a close friend 37
Change to different line of work 36
Change in frequency of arguments 35
Major mortgage 32
Foreclosure of mortgage or loan 30
Change in responsibilities at work 29
Child leaving home 29
Trouble with in-laws 29
Outstanding personal achievement 28
Spouse starts or stops work 26
Beginning or end school 26
Change in living conditions 25
Revision of personal habits 24
Trouble with boss 23
Change in working hours or conditions 20
Change in residence 20
Change in schools 20
Change in recreation 19
Change in church activities 19
Change in social activities 18
Minor mortgage or loan 17
Change in sleeping habits 16
Change in number of family reunions 15
Change in eating habits 15
Vacation 13
Major Holiday 12
Minor violation of law 11

Score of 300+: At risk of illness.

Score of 150-299: Risk of illness is moderate (reduced by 30% from the above risk).

Score <150: Only have a slight risk of illness.

 EVALUATING THE IMPACT OF LIFE EVENTS

Life is particularly stressful when:

1. Unpredictable

2. Unfamiliar

3. Major

4. Intense

5. Unavoidable

6. Inevitable
 PERSONAL DEFENCE MECHANISMS

1. Compensation

2. Conversion

3. Denial

4. Displacement

5. Dissociation

6. Fixation

7. Identification
 PERSONAL DEFENCE MECHANISMS (continued)

8. Introjection

9. Inversion

10. Projection

11. Rationalisation

12. Regression

13. Repression
 PERSONAL DEFENCE MECHANISMS (continued)

14. Resistance

15. Sublimation

16. Transference

17. Withdrawal
EVALUATING/REDUCING SITUATIONAL STRESS – 20 questions

1. Is it an idea or a fact?

2. Are you jumping to conclusions?

3. What are the alternatives?

4. What effect is this way of thinking having on you?

5. What are the advantages and disadvantages of the situation?

6. Is there an answer which you would accept?

7. Are you thinking in realistic terms?

8. Are the issues really as clear cut as “always v never” and “all v nothing”?

9. Is the situation in place as a result of one change or event?

10. Are you allowing your weaknesses to overshadow your strengths?

11. How appropriate is blame?

12. How much of this is the result of your own behaviour?

13. How realistic is it to expect perfection, and what would you accept?

14. Do you have double standards in relation to this situation?

15. Are you looking for the downside only?

16. Are you allowing this to get out of proportion?

17. Are you living life to someone else’s standards and perceptions?

18. Can you change anything?

19. How can you personally affect the outcome?

20. What do you really want?

 LIFESTYLE STRESSORS

1. Performance stressors

a. The planning phase

b. The operational phase

c. The continuation phase

2. Threat stressors

3. Boredom stressors

4. Frustration stressors

5. Bereavement stressors

6. Physical stressors
 STRESSORS: AFFECTING PERSONAL/WORKING LIFE

1. Travelling

2. Technology

3. Age

4. Relationships

5. Home environment

6. Illness/recovery
 FACTORS AFFECTING STRAIN LEVELS

The Subjective Units of Distress Scale (SUDS), also called a Subjective Units of Disturbance
Scale was developed by the South African psychiatrist Joseph Wolpe (1915 – 1997) in 1969.

The client is asked to estimate their level of distress (stress) or discomfort on a scale between
0 and 100; with zero being the least amount of stress and 100 being the perceived
unbearable amount of stress.

1. Intensity

2. Duration of exposure

3. The number of other stressors present

4. Optimum stress/optimum strain

5. Presence of Eustress
LEVEL OF STRESS = EVENT + RESPONSE + SIGNIFICANCE *

* Physical and emotional reactions

There now follows an exercise which requires you to take some thought and put
pen to paper.

Identify a scenario and demonstrate how variables within the three composite
factors of significance,stress level and results can effect the outcome.

Examples:

EVENT Redundancy

RESPONSE Feeling forced into a long overdue change

SIGNIFICANCE Minor

LEVEL OF STRESS Acceptable

RESULT Motivating

EVENT Redundancy

RESPONSE Fear of the future

SIGNIFICANCE Major

LEVEL OF STRESS Unacceptable

RESULT Loss of sleep/anxiety attacks/emotional

outbursts at home
Case History 1

Male, 34 years old, married. Wife worked until she became pregnant. Her salary
was important. She no longer works. His employment is in sales and is mainly
commission based.

Case History 2

Female, 45 years old, married. Managerial status. Employed by small building

society which was recently taken over. Her position in the new company is
already taken and she is offered a newly-created position, with the same salary
and status in the same office. It involves extensive travelling.

Case History 3

Choose a life event of your own and analyse it in light of the event, response,
significance, level of stress and the resultant outcome.

EVENT

RESPONSE

SIGNIFICANCE

LEVEL OF STRESS

RESULT
 ORGANISATIONS

What is the purpose of the organisation?

What structures do they have for the commodity they're producing?

Why are they doing things in the specific way?

Could it be because it hasn’t been clearly thought out?

Could it be because it has evolved into something that's best suited a previous
situation?

Could it be that the structure or the type of company is not right for this specific
situation?

Could it be that everything needs to be rethought out and restructured to suit the
present circumstances?
 ORGANISATIONS - STRUCTURES

The five parts of the organisation

1. Strategic apex

2. Technostructure

3. Middle line

4. Support structure

5. Operating core
 ORGANISATIONS – TYPES

1. The simple structure

2. The machine bureaucracy

3. Professional bureaucracy

4. Divisionalised structure

5. The adhocracy
 CAUSES OF STRESS AT WORK
Factors intrinsic to the job

1. Poor physical working conditions

2. Working long and/or unsociable hours or shift work

3. Work overload/underload

4. Repetitive and under-stimulating tasks

5. Poorly designed working areas

6. Employee unsuited to employment

 CAUSES OF STRESS AT WORK
Role in the organisation

1. Role ambiguity

2. Role conflict

3. Responsibility

4. Relationships at work

5. Work/home balance
 JOB SATISFACTION

1. Job rotation

2. Job enlargement

3. Job enrichment

4. Job redesign
 WORK ADDICTION

1. The compulsive worker

2. The binge worker

3. The closet worker

4. The work anorexic

5. The escapee worker

 WORK ADDICTION - CHARACTERISTICS OF WORK ADDICTS

1. Multiple addictions

2. Denial

3. Self-esteem problems

4. External referencing

5. Inability to relax

6. Obsessiveness
 EVALUATING THE STRESS IN YOUR WORKPLACE

Using the relevant following criteria draw a stress map to evaluate your own workplace stress.

1 The nature of stress - Definitions

2 The nature of stress - Why do we not all respond the same way?

3 Variables associates with stress

4 The chemistry of stress - Model

5 Physiology of stress

6 Physiology of stress

7 Piaget's theory of biological adaptation

8 Life events and stress - Table

9 Evaluating the impact of life events

10 Personal defence mechanisms

13 Evaluating/Reducing situational stress

14 Level of stress = event + response + significance

15 Stressors

16 Causes of stress: Non-work related

17 Factors affecting strain levels

18 Organisations - Models

19 Organisations - Structures

20 Organisations - Types

21 Causes of stress at work – Factors intrinsic to the job

22 Causes of stress at work – Roles in the workplace

23 Job satisfaction

24 Work addiction - Types of workaholic

25 Work addiction - Characteristics of work addicts

STRESS MAP - example

Use arrows between each to demonstrate the impact and direction of stress.
Itemise on each stress line the possible reducing factors.
READING LIST

Fassel, D.
Working ourselves to Death
Thorsons

Billsberry
The Effective Manager - Perspectives and Illustrations
Sage (excellent book for stress and attitudes in the workplace)

Sharpe, R.
Thrive on Stress
Souvenir Press

Seyle, H.
Stress without Distress
Corgi

Booth, A.L.
Stressmanship
Severn House

Eve Adamson
The Everything Stress Management Book
Adams Media

Matthew Walker
Why we sleep *
Pemguin Books
* This last book, though strictly not abour stress management, could be the most important
stress management book you’ll ever need.