Understanding & Managing Stress

Understanding & Managing
Stress

Stress
STRESS
MYTH OR REALITY ?

Stress
HOW DO YOU
REACT TO
FOLLOWING
SITUATIONS?

Stress
Driving your car in rush hour
Getting a last minute work assignment
Misplacing something in the house.

Stress
Having something break while using it

Dealing with incompetence at work
Planning your budget
Being blamed for something
Waiting in a long line at the store or bank

Stress
WHAT
IS
STRESS?

Stress
Stimulus ------------- Reaction
What is Stress? (1)

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 (Schuler,
1980).
Anything that changes our physical, emotional,
behavioural, or mental state while we encounter various
stimuli in our environment.
Distress: The unpleasant and unhealthy side of stress
the individual is exposed to noxious stimuli.
Eustress: Positive aspects of stress a sense of
euphoria.
8
What is Stress? (2)

A degree of tension, anxiety and/or pressure
experienced by a person.
Occupational stress: A persons recognition of their
inability to cope with the demands relating to work.
Self-efficacy: A persons belief in his or her ability t
accomplish a task.
Stressors: Factors which cause stress.
Strain: Outcomes of stress.

Stress
EUSTRESS
vs.
DISTRESS
Sources of Stress
Environmental Stressors (1)
Economic changes: Sudden and unexpected changes in
the marketplace, technology and the financial market.
People find it difficult to plan ahead financially uncertainties in
peoples lives.
Decreasing levels of investment increasing levels of
unemployment.
Political changes can cause stress for individuals,

especially if people are not very clear about what to
expect from a new political situation.
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Sources of Stress
Environmental Stressors (2)
Social changes for causing stress include changes in
values and attitudes towards age, gender and race.
Increasing negative discrimination against an ageing workforce.
Increasing awareness of environmental and health issues make
individuals more sensitive to dangers to the environment and
health.
Technological changes are all pervasive and can create

so much information that individuals feel overburdened and
look for a simpler way of life that is more familiar.
Deskilling of a workforce and a rise in the incidence of depression.
Upgrading of employee skills is required.
12
Sources of Stress
Individual Stressors (1)
Life events and situations
Problems with family members arguments, divorce,
separation.
Changes in family relationships death of loved ones, children
leaving home.
Financial difficulties mortgage, childrens school expenses,
holiday needs and expenses.
Strengths and Weaknesses

People sometimes realise strengths their skills & qualifications
exceed the requirements of their jobs job dissatisfaction.
Individuals can recognise weaknesses in terms of their skills and
qualifications when faced with a situation requiring a higher level
of skills.
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Sources of Stress
Individual Stressors (2)
Personal characteristics are a prime cause of individual
stress and certain personality types are better suited to
coping with stress than others.
Coping efficacy.
Interpersonal and group factors
Lack of group cohesion.

Interpersonal conflicts and poor communication.
Unpleasant relationships.
Fear of being ostracised from the group as a valued member.
Sexual harassment at work.
14
Sources of Stress
Organisational Stressors (1)
STRESSORS EXPERIENCED AT THE WORKPLACE
Nature of the job itself
Task demands and time pressure.

Lack of planning and organising at the workplace.
Some jobs can be hazardous or morally conflicting.
Some duties have built-in stresses (e.g. fire fighters).
Organisational structural factors

Environmental factors at work, such as noise, heat, poor lighting,
radiation and smoke.
Insufficient resources such as time, budget, raw materials, space
or manpower.
Other structural factors, such as staff rules and regulations, and
reward systems not palatable to members.
15
Sources of Stress
Role-related factors
Inter-Role Distance (IRD): Is the result of conflicts one confronts
in having to function in organisational and non-organisational roles
as one keeps shifting gear from one role to the other.
Role Stagnation (RS): Stress from RS is experienced when one
feels stuck in the same position with no scope for advancement.
Role Expectation Conflict (REC):
Role Erosion (RE): Role is eroded, someone else is taking away
your role/importance.
Role Overload (RO): Refers to the condition when the individual
is expected to do too man things within a limited time, as part of
the daily routine.
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Sources of Stress
Role Isolation (RI): Occurs when there is no perceived linkage
between ones own and others roles.
Personal Inadequacy (PI): Is bound to cause stress when one
finds oneself bereft of training and necessary skills to do the job,
and is assailed by fear of failure.
Self-Role Distance (SRD): Difference between your view of
yourself and your role.
Role Ambiguity (RA): Stresses from RA arise when an
employee does not know what is expected of him or her, or how
to go about doing the job.
Resource Inadequacy (RIN): Can and will result in stress, for
nothing can be accomplished without the necessary equipment
and other resources.
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Stress
Experience of
sense of isolation
Suffer from
loneliness
Frequently nag
others
Lack of intimacy
Often distrustful
Seldom go out
with family
Harbour
resentments
Lash out at others
Reduced contact
with friends
Disturbed family
relationships
Tend to use people
for personal gain

Stress
PSYCHOLOGICAL EFFECTS
Depressed
Bored
Urge to cry
Urge to hide
Suspiciousness
Negative attitude/thoughts
Loneliness

Stress
Anxious
Nervous
Worry
Nightmares
Helplessness
Confusion

Stress
Irritable
Feelings of unreality
Urge to run
Unable to concentrate
Lethargy
Decision making- both major &
minor- becomes difficult

Stress
Excessive daydreaming about
getting away from it all
Use of sleeping pills
Thoughts trail while speaking or
writing
Sudden outbursts of temper or
hostility

Stress
Forgetfulness regarding
appointments,dates, deadlines
Frequent spells of brooding
and a feeling of inadequacy
Reversals in usual behaviour

Stress
BEHAVIOURAL EFFECTS
Cigarette smoking
Impulsive behavior
Inappropriate crying
Aggressive
Overeating
Lack of initiative

Stress
BEHAVIOURAL EFFECTS
Using people
Drug/Alcohol abuse
Cynical
Fault finding
Antisocial
Under eating
Lowered sex drive

Stress
BEHAVIOURAL EFFECTS
Accident prone
Blaming
Nervous laughing
Reclusive
Inflexible
Nagging

Stress
PHYSIOLOGICAL EFFECTS
Hypertension
Coronary heart disease
Migraine, tension headache
Ulcers
Asthmatic conditions
Chronic backaches
Arthritis

Stress
Allergies
Skin disorders
Hyperthyroidism
Vertigo
More frequent infections
Sexual dysfunctions

Stress
Heart pounding
Bowel alterations
Stomach distress
Dizziness
Lingering cold
Dry mouth
Fatigue

Stress
Weakness
Fidgeting
Sweating
Anorexia
Insomnia
Muscle tension
Generalized aches and pains

Stress
MENTAL STRESS
Mental attitudes generally negative
Mental lethargy
Rarely develop new ideas

Stress
MENTAL STRESS
Difficulty in concentration
Confusion
Rarely express your feelings through
music, art, dance or writing
No intellectual relaxation
Make negative self-statements

Stress
MENTAL STRESS
Fail to keep abreast of current events

Mind is often in a whirl
Rarely introduce innovations into work
Frequently suffer from forgetfulness

Stress
BURN OUT
Becomes defensive easily, has poor
relationships with key people
Is disorganized, has poor recall, memory
loss
Personality Predispositions and

Experienced Stress (1)
Individual differences that moderate relationship between
potential stressors and experienced stress:
High tolerance for ambiguity: Allows individuals to experience
very little anguish while operating under conditions of insufficient
information or in an environment of uncertain outcomes.
Internal locus of control: Allows people to handle stress well
since they feel they are in control of the situation, and are not
themselves controlled by it.
Self-esteem: Helps people to handle stress with ease since a
sense of high self-concept and confidence in their abilities allows
them to develop positive attitudes towards the management of
stress and keep themselves cool and collected under stressful
situations.
35

Type A personality
Personality characteristic that induces stress:
Engage in several simultaneous, parallel activities.
Feel a chronic sense of time urgency.
Are highly achievement oriented.
Exhibit a competitive mode of operation.
Are very hostile.
Are impatient when their work is slowed down for any reason.
Operate under self-imposed deadlines and help the organisation
to move ahead in a relatively short period of time.
May suffer health problems that might in the long run be
detrimental to both the organisation and themselves.
36

Type B personality
The opposite of the Type A personality:
Take things easy.
Do not sense the time urgency.
Do not have a competitive drive.
Type A takes on self-imposed burdens.

Certain personality predispositions have an impact on
stress and how individuals handle it.
The same stressors will be perceived, acted upon and
handled differently, by different people with different
personality characteristics.
37
Stress Management Strategies to

Reduce Stress (1)
Organisational problem-focused strategies
Actions
to change or remove stressors in the work setting:
Improved selection and training mechanisms;

Staff counselling programmes;
Improved organisational communications;
Job redesign and enrichment strategies;
Development of teamworking systems.
38
Stress Management Strategies to

Reduce Stress (2)
Individual emotion-focused strategies Actions to
improve resilience and develop individual coping skills:
Consciousness-raising to improve self-awareness;
Exercise and fitness programmes;
Self-help training, in biofeedback, meditation,
relaxation, coping strategies;
Time management training;
Development of other social and job interests;
Work-home transition.
39
Individual Stress
Management
Time management
Manage Change
Get fit
Let it go
Social support
Relaxation
Physical Exercise
Dealing with Long-Term Stress

Fatigue
and exhaustion
Go to bed earlier
Take a good break (vacation)
Change work commitments if possible
Time management strategies
Handling
depression
Deep depression is a clinical illness and

should be handled professionally
Otherwise
Positive thinking
Talk to people and get support
Get away from situation causing stress
Lack
of self-confidence
Set personal goals

List your shortcomings and deal with them
List the things that worry you and see if it is
really important to worry about them at all.
Write down the things you do well
Positive thinking
Relationships
Being more assertive will help

Improve your social skills
Are other people contributing to this
problem? Are you better off without
them?
Standards
Are your standards impossibly high?
Organizational Stress
Management
Goal Setting
Wellness
Programs
Job
Redesigning
Organizational
Organizational
Communication
Communication
Employee
Involvement
Selection
and Placement
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
Organizational Stress Prevention

Focuses
on peoples work demands

Focuses on ways to reduce distress at work
Most organizational prevention is primary
job redesign
goal setting
role negotiation
career management

Stress
The Ten Commandments
Thou shalt regularly do those things that are most
enjoyable to thee without harming others or self
Thou shalt take time to physically relax or
meditate daily
Thou shalt exercise aerobically 3-5 times each
week
Thou shalt sleep 7-8 hours each night

Stress
The Ten Commandments
Thou shalt not take thyself so seriously
Thou shalt grant yourself the right to make
mistakes
Thou shalt share your feelings each day
Thou shalt eat a healthy, balanced diet
Thou shalt do the important things first
Thou shalt respect and express your own
opinions

Understanding & Managing Stress

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Understanding & Managing Stress

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Understanding & Managing