Managing Stress

Coping in a FastPaced World

Stress 
Reduces

the national economy by $500 billion  Leaves almost half of all adults with health problems  Causes between 60% and 80% of industrial accidents  In the workplace, stress is primarily caused by incompetent management
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People Who Experience Stress... 
selectively

perceive information  fixate on a single approach to a problem  adopt a crisis mentality  consult and listen to others less  rely on old habits  are less able to generate creative thoughts
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Stress 
What

is stress?

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Stress 
Has

there been an increase in stress in people·s lives?
Change
Pressure
workload, expectations ambiguity uncertainty time, organizational structure, nature of work, technology
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Changes in in Work

When Is Stress Bad? 

When the imbalance can·t be resolved
role conflict role ambiguity 

When the stress is long-term
burn-out syndrome 

When the individual·s stress reaction is ineffective
coping that numbs the experience of stress coping that doesn t change the situation
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Reactions to Stress 
Alarm

increase in anxiety, fear, sorrow or loss 
Resistance

attempt to control stress using defense mechanisms 
Exhaustion

stop trying to defend against stress; stress related pathology occurs in this stage
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Stress and the Individual 
Assumption:

Stress is something one does to oneself
stress is internally generated by worry, doubt, anxiety some individuals experience stress as a chronic state, or generate stressful experiences
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Stress as a Person/Situation Interaction
Assumption: Events trigger stress, but people respond to stress differently  Resiliency factors moderate stress 

Resiliency
Stressors Reaction

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Personal Characteristics Influencing Stress 

Hardiness:
commitment, challenge, internal locus of control 

Physiological resiliency:
cardiovascular health, dietary control, rest 

Social Support:
close emotional ties, common experiences, supportive interactions, mentors, teams
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Managing Your Own Stress
Recognize and observe your own stress reactions (e.g. irritability, muscle tightness, fatigue, sleep disorder, distractibility, confusion, etc.  Learn to reframe 

Do you realize that Isn t it great that 

Events can trigger but it·s the meaning we place on the words or event which causes the stress 11

Developing Resiliency
stressors will not go away  Resiliency increases capacity to withstand negative effects of stress 
Some

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Managing Your Own Stress
(cont.) 
Take

care of yourself

balance your life, align what s most important to you... build physical resiliency through exercise, diet and rest build psychological resiliency through hardiness, small wins, and relaxation process and integrate thoughts and feelings through writing and spiritual activities build social resiliency by developing supportive relationships 13

The Ten slices of life (Nathanson)
Study  Health  Community  Wage  Family  Home  Fee  Hobby  Leisure  Mind 

(education) (sleep/exercise) (volunteer) (primary job) (time with family) (duties at home) (what you can sell) (spare time) (doing nothing) (brain work)
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The Ten slices of life cont.
Add up the available hours in a month (672)  Figure out the hours and % for each category  Look at where you spend your time now  Look at where you plan to spend your time 5 years from now?  Observations? 

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Managing Your Own Stress
(cont.)
your goals with what you prize the most  Create 3-5 five year, < one year and daily goals which align to what you prize the most  Follow your vocational passion 
Align

Your perfect day! Talk about it 
Laugh

at yourself
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Summary 

Stress is always present
The challenge is how you deal with it

How you recognize it How you react to it How prepared you are for it What you do to deal with it and lower your reaction to it 

The good news is the strategies you use are up to you

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