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Unit 9 Assignment: Final Project

Daniela Maarraoui

Purdue University Global

HW410 Stress-Critical Issues in Management and Prevention

Shantelle Weichers

July 18, 2023

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Unit 9 Assignment: Final Project

In this ever-evolving world, workplace wellness has become an indispensable component

of any thriving organization. Working professionals face many challenges in their fast-paced

environments, such as corporate offices, tech startups, or even creative agencies. Many

employees and working professionals find themselves in high-pressure situations juggling long

working hours, tight deadlines, and the burden of living up to their potential and becoming

successful in their careers. This multitude of pressure and stress often results in the detriment and

neglect of their own health and well-being, coupled with limited physical activity, sedentary

lifestyles, and high mental stress, which can result in fatigue, burnout, and decreased

productivity. This specific population of working professionals has been chosen because these

individuals make up about 60% of the world’s total population, and the existence of work-related

mental and physical stress has increased exponentially among this population group (World

Health Organization, 2022). By focusing on improving the well-being of working professionals,

the hope is to set a precedent to bigger organizations that one’s mental and physical well-being

should be a priority, and a healthy work-life balance should be set as it will enhance

performance, improve job satisfaction, and increase resilience. This paper will discuss the

stressors faced by working professionals and ways to combat these stressors and improve the

health and well-being of employees to result in the longevity and vitality of the workplace.

Explained Stressors

As mentioned previously, working professionals face many stressors in their everyday

work lives that can contribute to poor mental and physical well-being. One common stressor in

the workplace is the high workload and job demands. High workload refers to the excessive

amount of tasks, projects, or responsibilities assigned to an employee within a limited timeframe.

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It can cause stress due to several reasons. Firstly, the pressure to meet tight deadlines and deliver

quality results can create a sense of urgency and increased workload, leading to time constraints

and a constant feeling of being overwhelmed. Secondly, having an excessive workload can result

in long working hours, extended periods of intense focus, and limited breaks, causing physical

and mental exhaustion. The inability to achieve a work-life balance due to excessive work

demands can lead to feelings of burnout, fatigue, and diminished job satisfaction. Moreover, the

fear of not being able to handle the workload effectively or the consequences of not meeting

expectations can further intensify stress levels. Overall, high workload and job demands can

significantly impact an individual's well-being, productivity, and overall job performance.

Other stressors include a work-life imbalance, which is the difficulty in balancing work

obligations with personal life and limiting time for self-care and relaxation, as well as a lack of

control or autonomy, which is the feeling of lacking control over work-related decisions, which

can lead to stress and frustration. Other stressors include having unclear job expectations, which

can lead to stress and anxiety about meeting certain requirements or guidelines, as well as having

a lack of support or recognition, which can lead to feelings of being undervalued or unsupported

by colleagues and supervisors. These stressors can contribute to stress and job dissatisfaction.

Additionally, other stressors include having poor interpersonal relationships with other

coworkers or supervisors, as well as having frequent organizational changes, such as changes in

management, restructuring, or layoffs, which can definitely enhance feelings of uncertainty and

anxiety. Lastly, other stressors faced by many working professionals are having limited career

growth opportunities, inadequate work-life integration, and also occupational hazards. Having a

lack of opportunities to grow professionally and advance can enhance feelings of stagnation and

increase stress and job dissatisfaction. Having inadequate work-life integration, which is the
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difficulty separating work and personal life, can blur one’s boundaries and increase stress levels.

Having a job with increased exposure to physical or psychological risk can contribute to chronic

stress and other health concerns.

Stressor Importance

As demonstrated above, there is a multitude of stressors working professionals can face

on a daily basis that can contribute to chronic stress and anxiety, leading to poor mental and

physical well-being. These stressors are important to identify and consider for this population so

that they can be corrected and properly managed. Furthermore, identifying these stressors is

crucial for employees because it allows organizations to develop targeted stress-management

programs and interventions. By acknowledging and addressing these stressors, employers can

create a healthier and more supportive work environment, promoting employee well-being, job

satisfaction, and productivity. Additionally, understanding these stressors can help employees

recognize and manage their own stress levels, leading to improved mental health and a better

work-life balance.

Program Descriptions

Fortunately, once the stressors of working professionals are identified, it is fairly easy to

implement solutions that can help manage one’s stress levels and resolve these stressors. One

specific stress management and mindfulness technique is practicing deep breathing exercises.

Deep breathing exercises involve taking slow, deep breaths that focus on the full inhalation and

exhalation of one’s breath (Seaward, 2022). These breathing exercises come with many benefits

that include reducing stress, increasing oxygenation, lowering one’s heart rate and blood

pressure, as well as increasing mental focus and clarity (Stahl et al., 2019). Deep breathing

activates the body’s relaxation response, which reduces the production of stress hormones, such
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as cortisol, and helps promote a sense of calmness. Furthermore, deep breaths provide more

oxygen to the brain and body, which improves cognitive function and can help regulate one’s

heart rate and blood pressure, which helps to reduce the physical symptoms of stress (Seaward,

2022). Lastly, by breathing deeply and focusing one’s attention on the breath, improved focus,

concentration, and mental clarity can be felt.

Another stress management technique is practicing mindfulness meditation. Mindfulness

meditation involves focusing one’s attention on the present moment with acceptance and non-

judgment (Stahl et al., 2019). The benefits of mindfulness meditation include increasing self-

awareness and acceptance of the present moment, improving emotional well-being by enhancing

emotional resilience, reducing anxiety and depression symptoms, and increasing self-regulation

by cultivating an awareness of the present moment, and helping individuals better manage their

thoughts, emotions, and reactions, which leads to more adaptive responses to stressors.

Furthermore, mindfulness meditation also helps enhance mental clarity and focus by training the

mind to be more focused and attentive, which improves decision-making, problem-solving skills,

and other cognitive abilities (Seaward, 2022).

Lastly, another stress-management technique is practicing progressive muscle relaxation,

which involves systematically tensing and releasing different muscle groups to promote deep

relaxation (Stahl et al., 2019). The benefits of this technique include physical relaxation, by

releasing tension and tightness in the muscles and reducing the physical symptoms of stress, as

well as stress reduction, by inducing a sense of calm and reducing the production of stress

hormones. Additionally, progressive muscle relaxation also helps improve one’s sleep quality

and also leads to heightened body awareness, which can help an individual become more aware

of their bodily sensations and recognize and release tension more effectively. All of these
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techniques can be practiced individually or in combination with each other, providing working

professionals with effective tools to manage stress, promote relaxation, and enhance their overall

well-being. Furthermore, all of these techniques can be led in group yoga and meditation classes

provided in the workplace to foster a sense of community, well-being, and safety for individuals

who may not properly know how to implement these techniques into their daily life.

Program Implementation

Implementing a stress management program for the workplace requires a lot of careful

planning and coordination. The first step to implementing this stress reduction program is to state

the program’s mission and goals. By stating the program’s goals and articulating the mission, the

intention behind the program is made clear and can result in more effective implementation. In

this specific program tailored to reduce stress among working professionals, the program aims to

emphasize the importance of employee well-being, reduce stress, and create a supportive work

environment by implementing stress-reduction techniques, such as breathwork, mindfulness

meditation, and progressive muscle relaxation. The goal of this program is to improve the

wellness of working professionals by decreasing stress and anxiety, while promoting mental

clarity and a positive work environment.

Next, once the program’s missions and goals have been clearly defined, it is important to

design and structure the program. This step involves identifying specific stress management

techniques, developing workshops, and offering resources that will be accessible to the

employees. Furthermore, this step includes establishing a program schedule, which determines

the frequency and timing of the program offerings in order to accommodate employee

availability and work demands. In this specific program, the three stress management techniques

described above will be offered to employees through a stress-management yoga class. These
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yoga classes that focus on breathwork, mindfulness meditation, and progressive muscle

relaxation will be offered twice a week, Mondays and Fridays, during the early hours of the

workday. Each department of the workplace will be allotted a free hour in the early part of the

day on both Mondays and Fridays, solely dedicated to partaking in these yoga classes. This will

hopefully encourage participation in the program and ensure positive results for both employers

and employees. Furthermore, these offerings on Mondays and Fridays will help employees start

and end their week on a relaxing and stress-free note. These yoga classes will be offered for as

long as participation and interest are held.

The next step in the implementation process is considering the facility, equipment, and

staffing needed for this program. In this program, there will need to be dedicated and allocated

spaces for these yoga classes to be held. Fortunately, these yoga classes only require some free

space and can be held in a big conference room; therefore, no additional space is needed or has

to be rented out. Regarding the equipment needed, the only requirement is to have a yoga mat

where people can lie on the floor. The program can provide a set amount of yoga mats, or

employees can be encouraged to bring their own yoga mats from home. Lastly, regarding

staffing, recruiting highly qualified professionals with experience in stress management

techniques and mindfulness practice is necessary. Only one to two qualified mindfulness coaches

are needed for this specific program. This small number will allow each employee to create a

strong rapport with the health professional and someone the employees can confide and seek

counsel and guidance in their stress and health journeys. These qualified professionals will help

each employee develop their skills in stress management and enhance their knowledge and

mindfulness.
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Once the equipment, facility, and staffing are figured out, the next step is determining the

financing and budget requirements. An assessment of the costs associated with the program must

be decided, including staffing, facilities, equipment, materials, and ongoing maintenance costs.

Fortunately, in this specific program, the only costs are the one-time purchase of yoga mats as

well as the cost to hire one to two health professionals. A monthly budget from the organization

will specifically be dedicated to hiring mindfulness coaches as part of the organization’s

employee wellness initiatives.

Once the financing of the program has been resolved, the next step is to promote and

advertise the program and ensure participation and engagement among the employees in the

workplace. Creating awareness about the benefits of the program through internal

communication, email, newsletters, and announcements will be an effective way to reach the

entirety of the organization. Through expressing the health benefits of stress reduction in the

workplace, the hope is that employees will participate in these stress-reducing yoga classes and

will, ultimately, see a positive result in their mental and physical health and well-being.

Once the promotion for the program has been made, the next step for implementing this

program will be to collect data and evaluate the program through participant surveys, feedback

forms, as well as assessments in order to collect data on employee’s stress levels, their program

satisfaction, and the effectiveness of the program. These regular program evaluations will be able

to assess the program’s impact, identify areas for improvement, and make necessary adjustments

to the program’s structure. Receiving continuous feedback from the employees and participants

will continually help improve the program and tailor the program to meet evolving employee

needs.
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Lastly, the last step towards implementing this program is providing resources and

support for the employees. Handouts, education materials, and access to online resources related

to stress management, mindfulness techniques, and well-being, along with the health benefits of

proper stress management, can further improve an employee’s education and stress-management

skills, leading to an improvement in their mental health and well-being. Action to manage one’s

stress does not solely stop at the classes offered twice a week in the workplace but can continue

on into the week with these additional resources. By following these steps and considering the

program’s mission, staffing, financing, equipment, and resources, organizations and workplaces

can effectively implement a stress management program that promotes employee well-being and

creates a healthier and happier workplace environment.

Program Obstacles

Implementing a stress management program may encounter a few obstacles. Potential

obstacles include a lack of employee participation, time constraints, limited resources or budget,

and evaluation and feedback challenges. The biggest obstacle that this program can feel is the

lack of employee participation because, without participation, there would be no program. In

order to overcome this obstacle, continuously promoting and increasing awareness of the

program through various communication channels is needed in order to ensure employees are

well informed about the benefits and offerings of this program. Furthermore, incentives and

recognition programs can be implemented in order to encourage employees to participate.

Additionally, the guarantee by employers that each employee in the workplace has one dedicated

free hour in the morning, both on Mondays and Fridays, to participate in these group yoga

sessions will be a great motivating factor to participate in this program. Other obstacles include

time constraints, where employees may perceive time constraints as a barrier to attending these
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classes, and limited resources or budget. Again, having employers allot dedicated times on

Monday and Friday mornings will help overcome this barrier for employees. Limited resources

and budget obstacles can be met by creating a wellness committee and employee volunteers who

can support and contribute their expertise to the program or creating an annual fundraiser or bake

sale, where all of the money made goes directly into the employee wellness fund. Lastly, another

obstacle that may be faced in this program is challenges in gathering data and feedback to

evaluate the program’s effectiveness. In order to address this obstacle, a simplified and more

convenient version of data collection can be made, such as using online surveys and feedback

forms that make it easier for employees to provide input. Furthermore, ensuring confidentiality

and anonymity when collecting feedback can encourage honest and constructive responses. By

proactively addressing these obstacles and implementing strategies to overcome them,

organizations can enhance employee engagement, maximize program effectiveness, and create a

supportive environment for stress management and well-being.

Health Professionals

When implementing a stress management program, it is beneficial to have professionals

who can contribute their expertise and support the program. Two types of health professionals

that can help support this program include certified yoga instructors and mindfulness instructors.

Yoga instructors can lead yoga and meditation sessions and teach relaxation techniques that

promote physical and mental well-being. Mindfulness instructors who are trained to lead

mindfulness meditation can teach individuals how to cultivate present-moment awareness and

reduce stress. Both yoga instructors and mindfulness instructors can help offer guidance and

support an employee’s stress management plan that will ultimately create a better working

environment for them. By involving professionals, organizations can provide a comprehensive

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and holistic approach to stress management, ensuring that employees have access to the

necessary expertise, support, and resources needed to effectively manage and reduce stress in the

workplace.

Program Measurements

Measuring the success of a stress management program is crucial to assess its

effectiveness, make improvements, and ensure long-term sustainability. The success of this

program can be measured in many ways through the use of employee surveys and feedback,

quantitative assessments, qualitative assessments, as well as absenteeism and turnover rates

among the employees. The implementation of regular surveys and feedback mechanisms are

great ways to gather employees' perceptions, satisfaction levels, and feedback on the program

and can evaluate their stress levels before and after the program, as well as the perceived

effectiveness of the techniques and overall program experience. Quantitative assessments can

measure changes in employees' perceived stress levels before and after participating in the

program, and productivity and performance can be tracked by measuring work output, quality,

and meeting specific deadlines. All of these measures can properly assess if the program has

made positive impacts on an employee's performance. Qualitative assessments, on the other

hand, can provide insight into the experiences, challenges, and perceived impact of the program

on employee well-being and stress management. This assessment can be conducted in focus

group discussions or in interviews with the program participants. Another way to measure the

program's success is through monitoring employee absenteeism and turnover rates. Monitoring

changes in absenteeism and turnover rates within the organization is a great indicator of

employee well-being and satisfaction. A successful stress management program should

contribute to reduced absenteeism and improved employee retention. Lastly, other great methods
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for assessing the success of this program are conducting health risks assessments and tracking

improvements in biometric measures, such as blood pressure, cholesterol levels, and body mass

index, as well as analyzing the return on investment by conducting a cost-benefit analysis to

determine the financial impact and return on investment of the stress management program. The

return on investment analysis will compare the program's costs to potential savings from reduced

healthcare costs, improved productivity, and decreased absenteeism. By implementing these

measures and strategies, organizations can effectively evaluate the success of the stress

management program, align it with the mission of the organization, and ensure its sustainability

for the long term. 

Summarizing Conclusion

In conclusion, employee wellness is of utmost importance in the modern workplace. It is

no longer just a perk but a strategic necessity for organizations seeking to excel in today's

competitive landscape. Prioritizing employee well-being brings numerous advantages for both

individuals and the overall company.  Investing in employee wellness leads to improved physical

and mental health. Encouraging healthy habits like exercise, balanced nutrition, and stress

management reduces absenteeism, boosts energy levels, and enhances cognitive abilities. This

translates into higher productivity, increased job satisfaction, and lower healthcare

costs.  Employee wellness initiatives, such as the implementation of the stress-management

program, also address occupational stress and burnout, which can lead to decreased performance

and increased turnover. The implementation of yoga classes in the workplace, which offer

mindfulness meditation and breathwork, can help mitigate these risks, resulting in higher job

satisfaction and stronger team dynamics. Moreover, focusing on employee wellness aligns with

ethical and social responsibilities. Companies have a duty to prioritize the well-being of their
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workforce. Demonstrating a genuine commitment to employee wellness enhances reputation,

attracts socially conscious consumers, and contributes to healthier communities. In summary,

employee wellness is a strategic investment that brings tangible benefits. By prioritizing

employee well-being, organizations improve productivity, enhance engagement and retention,

reduce healthcare costs, prevent burnout, and fulfill ethical responsibilities. 

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References

Seaward, B. (2022). Managing stress: Principles and strategies for health and well-being (10th

ed.). Jones & Bartlett Learning.

https://purdueuniversityglobal.vitalsource.com/reader/books/9781284229875/epubcfi/

6/2[%3Bvnd.vst.idref%3Dxhtml_00_cover]!/4/2/2[cover-page]%4050:85

Stahl, B., & Goldstein, E. (2019). A mindfulness-based stress reduction workbook (2nd ed.). New

Harbinger Publications, Inc.

https://eds-p-ebscohost-com.libauth.purdueglobal.edu/eds/ebookviewer/ebook/

bmxlYmtfXzIwMDA3ODNfX0FO0?sid=690c5f23-5e53-4c91-a440-

204592e4fb5f@redis&vid=0&format=EB&lpid=lp_17&rid=0

World Health Organization. (2022, September 28). Mental health at work. Retrieved from

https://www.who.int/news-room/fact-sheets/detail/mental-health-at-work