STRESS MANAGEMENT FOR

TEACHERS
By
ChildPsych™
Dr. Edward Chan
Principal Consultant Psychologist
Malaysian Psychology Centre

Centre of Excellence for Personal & Corporate

Growth …providing you the skills to change to be
more successful
 How Stressful are You?
STRESS INDICATOR ASSESSMENT

Never Sometimes Always

0 1 2 3 4

Rate the statements on a scale of 0 to 4 as indicated

below that most closely represent your normal
behaviours or attitudes.
(0 = Never, 2 = Sometimes, 4 = Always).
1. I seem to do my best work when I'm under
pressure.

2. I often blame the rush and press of

external things for my failure to spend
deep, introspective time with myself.

3. I’m often frustrated by the slowness of

people and things around me.
4. I hate to wait or stand in line. I feel guilty
when I take time off work.

5. I always seem to be rushing between

places and events.

6. I feel anxious when I’m out of touch with

the office for more than a few minutes.
7. I’m often preoccupied with one thing
when I’m doing something else.

8. I’m at my best when I’m handling a

crisis situation.

9. The adrenaline rush from a new crisis

seems more satisfying to me than the
steady accomplishment of long-term
results.
10. I often give up quality time with
important people in my life to handle a
crisis.

11. I assume people will naturally

understand if I have to disappoint them
or let things go in order to handle a
crisis.
12. I often eat lunch or other meals while I
work.

13. I keep thinking that someday I’ll be

able to do what I really want to do.

14. A huge stack in my “out” basket at the

end of the day makes me feel like I’ve
really been productive.
15. I rely on solving some crisis to give
my day a sense of meaning and purpose.

16. I frequently find myself pushing

people away so that I can finish a
project.
 What is Stress?
Stress is a demand made
on our physical or mental
energy.

Where this is felt as

excessive, it is experienced
as stressful and may lead
to stress related problems.
 What About Pressure?

Pressure is neutral.
It can be positive or negative.

Stress is always negative.

It is where the pressure starts to
do harm.
 Stress & Pressure
Stress is your response to an
inappropriate level of pressure.

It is a response to pressure, not the

pressure itself.

Stress is not simply too much

pressure, but can also refer to too little
pressure.
 The Stress Continuum

High Pressure S TRUGGLING

(inappropriate)
T ENSE

OPTIMUM
R EADY
E NERGISED

Low Pressure S TODGY (inappropriate)

S LEEPY

Source: Arroba and James (1987)

 COPING SCALE FOR ADULTS

1= Doesn’t apply / Don’t do it

2= Used very little
3= Used sometimes
4= Used often
5= Used a great deal
 COPING SCALE FOR ADULTS

INSTRUCTION: Below is a list of ways

people cope with a wide variety of concerns
/ problems. Please indicate the things you
do to deal with your concerns or worries by
circling the appropriate number. There are
no right or wrong answers. Do not spend
too much time on any one statement but
give the answer which best describes how
you feel.
 COPING SCALE FOR ADULTS
1. Talk to others and give each other support

2. Develop a plan of action

3. Put effort into my work

4. Worry about what will happen to me

5. Improve my relationship with others

6. Daydream about how things will turn out well

7. Find a way to let off steam; for e.g. cry, drink, scream, take drugs

8. Go to meetings which look at the problem

 COPING SCALE FOR ADULTS
9. Consciously ‘block out’ the problem

10. Blame myself

11. Don’t let others know how I am feeling

12. Pray for help and guidance so that everything will be all right

13. Look on the bright side of things and think of all that is good

14. Ask a professional person for help

15. Make time for leisure activities.

 COPING SCALE FOR ADULTS
16. Play sport

17. Work on my self image

18. Try to be funny

19. I get sick; e.g. headache, stomach ache

 COPING SCALE FOR ADULTS

Results
a. Dealing with the problem
1…+3…+6…+8…+9…+11…+19
= answer X 3
 COPING SCALE FOR ADULTS

b. Non-productive coping
5…+10…+13…+14…+15…+16…+18….
= answer X 3
 COPING SCALE FOR ADULTS

c. Optimism
4…+7…+13…+19…
= answer X 5
 COPING SCALE FOR ADULTS

d. Sharing
2…+12…+17…-15….
=answer X 10
COPING SCALE FOR ADULTS
Dealing with the 21 31 42 52 63 73 84 94 105
problem

Non-productive 21 31 42 52 63 73 84 94 105
Coping

Optimism 21 31 42 52 63 73 84 94 105

Sharing 20 30 40 50 60 70 80 90 100
 COPING SCALE FOR ADULTS
• 21 – 31 Not used at all

• 42 – 52 Used very little

• 63 – 73 Used sometimes

• 84 – 94 Used frequently

• 105 Used a great deal

Stressor :What Causes work-related
stress?

• Communication difficulties between

students & School Management
• Bullying,harassment or intimidation
• Work overload
• Job insecurity
• Changes in the structure of a workplace &
the way work is organised
• Understaffing
 Continue…
• Inadequate resources
• Unresolved health & safety issues
• Excessive performance monitoring
• Poor work organisation
• Insufficient training
• Longer hours
• Difficulties dealing with students/general public
• Lack of control over how work is done
 COST OF STRESS
THE PERSONAL OR PSYCHOLOGICAL
Possible detrimental effects on health, mental &
emotional functioning, confidence and general
well-being.
HEALTH EFFECTS OF STRESS:
• Frequent headaches
•Back aches & other muscular aches and pains
•Cramps in the neck, shoulder or arm
 Continue…
• Poor memory, trouble concentrating
• Feeling frustrated and irritable / angry
• Feeling weepy / tearful
• Loss of energy and motivation
• Feeling anxious, helpless or afraid
• Apathy & hopelessness
• Changes in appetite and weight & Sleep difficulties
• Tiredness, Exhaustion and feeling worn out
 Continue...

THE SOCIAL AND INTERPERSONAL

Interpersonal relationships, teamwork,
contribution to the community & earning
power are amongst the social factors that can
be damaged or destroyed by stress.
 COST OF STRESS

THE ORGANIZATIONAL
Reduced productivity & efficiency, low sickness &
staff turnover rates etc.

THE PROFESSIONAL
Standards of practice & quality service can be
adversely affected. In the long run, it is not only staff
who suffer as a result of stress but also the students.
 COSTS OF STRESS TO THE
ORGANIZATION
INAPPROPRIATE LEVELS
OF PRESSURE

HIGH RATE OF
STAFF TURNOVER
INCREASED WORKLOAD
/ LOW MORALE

DIFFICULTIES IN
RECRUITING NEW
STAFF
 THREE DIMENSIONS OF
STRESS
• STRESSORS
- the situational factors that contribute to the experience
of stress.

• COPING METHODS
- the skills and strategies we develop as a means of coping
with life’s stresses and pressure.

• SUPPORT SYSTEMS
- the range of supports, both formal and informal, which
can be drawn upon.
 COPING METHODS
Coping occurs at four levels:

•Removing the stressors from our lives.

•Not allowing ‘neutral’ events to become stressors.

•Developing a proficiency in dealing with situations we do

not wish to avoid.

•Seeking diversion from the pressure(s) or by relaxation.

 BREAKING THE STRESS
CYCLE

COGNITIVE

BEHAVIOUR EMOTION

PHYSIOLOGY
 THOUGHT
MODIFICATION
Date Emotion Situation Negative Alternative (1) Belief in –ve thought
(0-100) Thought Thought (2) Emotion
(0-100) (3)What can you do now

7 Dec Depressed Arrived I didn’t It’s not (1) 50

(70) home do a true. I (2) 40
from thing made 5 (3) Plan to do one
work right calls & satisfying
today. cleared activity at
(90) my desk. work tomorrow.

8 Dec Fed up Argument I am We’re (1) 20

(80) with always in both (2) 40
colleague the wrong. contributing (3) We can sit
(90) to this/I schedule in some
don’t time to discuss
usually this issue.
argue.
DEVIL
&
ANGEL
Achieving Healthy Balance
Between Work and Home
 When we rely on just
one aspect of our life
it is like placing all our eggs
in one basket
 When something happens
in one area
we can fall back
on another area for support
Balancing of work and family
does not happen automatically.

We need to work on it
both in quality and quantity
of time we put in.
Balancing your life with the
5 “F”s
i. Faith – spiritual
ii. Fitness – health, self image,
relaxation
iii. Financial – finance, work, self
growth
iv. Friends – community, social
v. Family – intimacy, family
 SUPPORT SYSTEMS

Formal Informal

• Family
• Company • Friends
• Peer Support • Relations
 Formal Support : Stress
Prevention

• Stress prevention strategies should be

developed jointly by teachers and school
management / their representatives.
• Policies should focus on good work
organisation and ensure that work related
stress is approached in the same way as
other health and safety hazards at work.
 Some tips for the family :

• Eat together – at least one meal a day

• Have a family meeting
• Go on trips together
• Visit family friends together
• Form and work on family goals
• Pray together
 Malaysian Psychology Centre
Centre of Excellence for
Personal & Corporate Growth
…providing you the skills to change to be more successful

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