WHAT IS STRESS ?

Stress is the reaction people have to excessive pressures or other types of demand placed upon them. It arises when they worry that they cant cope.

WHAT IS STRESS ?

Stress is the wear and tear our minds and bodies experience as we attempt to cope with our continually changing environment

DEFINITION

S=P>R
Stress occurs when the pressure is greater than the resource

STRESS FEELINGS

Worry Tense Tired Frightened Elated Depressed Anxious Anger

TYPES OF STRESSORS

External Internal

EXTERNAL STRESSORS

Physical Environment Social Interaction Organisational Major Life Events Daily Hassles

PHYSICAL ENVIRONMENT

Noise Bright Lights Heat Confined Spaces

SOCIAL INTERACTION

Rudeness Bossiness Aggressiveness by others Bullying

ORGANISATIONAL

Rules Regulations Red - Tape Deadlines

MAJOR LIFE EVENTS

Birth Death Lost job Promotion Marital status change

DAILY HASSLES

Commuting Misplaced keys

INTERNAL STRESSORS

Lifestyle choices Negative self - talk Mind traps Personality traits

LIFESTYLE CHOICES

Lack of sleep Overloaded schedule

NEGATIVE SELF - TALK

Pessimistic thinking Self criticism Over analysing

MIND TRAPS

Unrealistic expectations Taking things personally All or nothing thinking Exaggeration Rigid thinking

PERSONALITY TRAITS

Perfectionists Workaholics

ALARM STAGE
As you begin to experience a stressful event or perceive something to be stressful psychological changes occur in your body. This experience or perception disrupts your bodys normal balance and immediately your body begins to respond to the stressor(s) as effectively as possible.

EXAMPLES
l l l l Cardiac - increased heart rate Respiratory - increased respiration Skin - decreased temperature Hormonal - increased stimulation of adrenal genes which produce an adrenal rush.

RESISTANCE STAGE
During this stage your body tries to cope or adapt to the stressors by beginning a process of repairing any damage the stressor has caused.

Your friends, family or co-workers may notice changes in you before you do so it is important to examine their feedback to make sure you do not reach overload.

EXAMPLES
l Behavior indicators include: lack of enthusiasm for family, school, work or life in general, withdrawal, change in eating habits, anger, fatigue.
l Cognitive Indicators include: poor problem solving, confusion, nightmares

RESISTANCE STAGE MORE EXAMPLES

l l l l l l l

Emotional indicators include: tearfulness fear anxiety panic guilt agitation depression

EXHAUSTION STAGE
During this stage the stressor is not being managed effectively and the body and mind are not able to repair the damage.

EXAMPLES
Digestive disorders, withdrawal, headaches, tension, loss of temper.

To understand the stress response, we

must process a fundamental knowledge not only of psychology but of physiology as well. George Everly

WHAT CAUSES STRESS ?

1. DEATH OF A SPOUSE 2. DIVORCE 3. MARITAL SEPARATION 4. IMPRISONMENT 5. DEATH OF A CLOSE RELATIVE 6. PERSONAL INJURY OR ILLNESS 7. MARRIAGE 8. FIRED FROM A JOB 9. RETIREMENT 10. ILLNESS OF A RELATIVE 11.PREGNANCY 12. BIRTH OR ADOPTION
Continued

13. Change in financial status 14. Death of a close friend 17. Change to different work 16. Change in job responsibilities
Continued

Jobs and stress

Four main causes: 1. Environmental (noise, overcrowding, open plan offices, for child care facilities, for instance): 2. Contractual (low pay, shift work, excessive overtime, job insecurity); 3. Job designed (boring work, too much/little work, lack of job control): 4. Relationships (poor relations with colleagues, lack of communication). Loss of self-esteem and a lack of control are two very common themes.

Demands of the task

Excessive workloads are associated with increased rates of accidents and health problems (Mackay & Cox, 1978). The workload for mothers is particularly heavy because not only do they work outside of the home but also do most of the chores at home (Frankenhaeuser, 1991). The evaluation of an employee's job or performance is also particularly stressful for both the supervisor and the employee (Quick and Quick, 1984).

Responsibility for people's lives

People working in the health professions need to take many life and death decisions instantly and experience appalling things, this leads to feelings of emotional exhaustion (Maslach & Jackson, 1982). The same applies to the police and fire fighters.

Stress can result from other aspects of jobs:

1. The physical environment of the job. Extreme levels of noise, temperature, humidity, or illumination cause stress (Mackay & Cox, 1978). 2. Perceived insufficient control. People experience stress when they have little influence over work procedures or the pace of the work (Cottington &House, 1987).

Stress can result from other aspects of jobs:

3 Poor interpersonal relationships. Stress increases when an employee's boss or colleague is socially abrasive, being insensitive to the needs of others or condescending and overly critical of the work other individuals do (Quick and Quick, 1984). Perceived inadequate recognition or advancement. Workers feel stress when they do not get the recognition or promotions they believe they deserve (Cottington et al, 1986).

Stress can result from other aspects of jobs:

5 Job loss. The sense of job insecurity is stressful, particularly if the employee has little prospect of finding another job (Cottington et al, 1986). Unemployment is associated with stress, such as in people's loss of self-esteem and heightened blood pressure (Olafsson & Svensson, 1986).

Retirement
Retirement can be stressful because retired people have lost opportunities for social interaction and an important part of their identity. They may miss the power and influence they once hand, the structure and routines of a job, and the feeling of being useful and competent (Bohm & Rodin, 1985). In addition retired people often live on low incomes, which again produces stress.

Causes and Consequence s of Stress

Common Causes of Stress: Organizational Stressors

Task Demands
Stressors associated with the specific job a person performs. Some occupations are by nature more stressful than others.

Physical Demands
Stressors associated with the jobs physical setting, such as the adequacy of temperature and lighting.

Common Causes of Stress: Organizational Stressors

Role Demands
Stressors associated with the role a person is expected to play.
Role ambiguity arises when a role is unclear. Role conflict occurs when the messages and cues constituting a role are clear but contradictory or mutually exclusive. Role overload occurs when expectations for the role exceed the individuals capacity.

Interpersonal Demands
Stressors associated with group pressures, leadership, and personality conflicts.

Consequences of Stress: Organizational Consequences

Performance
One clear organizational consequence of too much stress is a decline in performance.

Withdrawal
The most significant forms of withdrawal behavior are absenteeism and quitting.

Attitudes
Stress can have a negative effect on job satisfaction, morale, organizational commitment, and motivation to perform at high levels.

Consequences of Stress: Burnout

Burnout
Is the general feeling of exhaustion that develops when an individual simultaneously experiences too much pressure and has too few sources of satisfaction.

Stress Reactions: Normal Reactions to an Abnormal Situation

Behavioral Emotional Thinking (Cognitive) Physical Interpersonal

Normal Reactions to an Abnormal Situation

Emotional
Shock Fear Anger Guilt
I didnt do all I should have I didnt suffer as much as others

Grief Numbing

Normal Reactions to an Abnormal Situation

Thinking (Cognitive)
Trouble concentrating Trouble with decisions Memory Trouble Confusion Intrusive memories Worry

Normal Reactions to an Abnormal Situation

Interpersonal
Conflict with others Withdrawing Distrust Blaming others Feeling abandoned Overprotective Alienated

Some people just seem to handle things better than others.

They are just hardier

Resilient.

 Are hardy, resilient people just born that way?

Some people just seem to handle things better than others.

Resiliency skills can be taught, are learned and, when practiced, increase our hardiness, our ability to withstand sudden and longer lasting stress.

Resilience (simply) is
an ability to endure more stress and respond more effectively, even in longer lasting crises.

Ways to Build Resiliency

Take care of yourself Take control of what you can Realistic expectations Make connections with others Take decisive action Move toward goals Accept that change is part of living Keep things in perspective Stay focused Keep at it

Ways to Build Resiliency

Take care of yourself
Avoid unnecessary risks Eat well Drink fluids Get active, maybe even exercise Have rest periods Have recreation periods Pace ourselves

Ways to Build Resiliency

Take control
We think moods control our behavior. In fact, behavior controls moods. Change your behavior and your mood will change. Change what you are thinking about and your mood will change. Make decisions about what you will do and when you will do it and then do it. Schedules and routine are our friends.

Stress in the Workplace

46% of workers find job to be extremely stressful Cost of stress related disorders is estimated to be $150 billion a year Stress related disorders comprise 14% of workers compensation cases

Stress and Type of Occupation

Clerical and blue collar workers suffer the most stress due to a relative lack of control Most stressful professions include: laborer, secretary, clinical lab. technician, nurse, first-line supervisor, restaurant server, machine operator, farm worker, miner One of the least stressful professions is college professor yeah!!

Workaholism
Addiction to work because of anxiety and insecurity or because of a genuine liking for the job Healthy, work enthusiasts usually have jobs with autonomy and variety, appropriate skills for job, and supportive families Unhealthy, workaholics Compulsive, driven to perform job tasks. Often negatively impact co-workers

Learn to moderate your physical reactions to stress

Slow, deep breathing will bring your heart rate and respiration back to normal Relaxation techniques can reduce muscle tension. Medications, when prescribed by a physician can help in the short term.

Build your physical reserves.

Exercise for cardiovascular fitness 3 4 times a week Eat well-balanced, nutritious meals Maintain your ideal weight Avoid nicotine, excessive caffeine and other stimulants Mix leisure with work. Take breaks and get away. Get enough sleep. Be consistent with your sleep schedule.

Eliminating Stress From Your Environment

A poorly organized living space can be a major source of stress. If your environment is well organized and pleasant, then it can help to reduce stress and increase productivity. Some people under stress need a calm environment, others may enjoy the raised levels of arousal associated with the 'buzz' of a busy space.

Understanding & Managing Stress

Understanding & Managing Stress

The time necessary to learn all the rules for effective living now exceeds your life expectancy!!

Understanding & Managing Stress

SOME FACTS
75-90% of adult visits to primary care physicians are for stress related problems. The commonest problems world-wide are a mixture of anxiety and depression.

Understanding & Managing Stress

Understanding & Managing Stress

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

Understanding & Managing 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

Understanding & Managing Stress

Stimulus ------------- Reaction

Understanding & Managing Stress Remember that .

The key to winning back your time is to be more effective at being rather than doing

Understanding & Managing Stress Remember that .

Albert Einstein didnt remember his telephone number. He didnt want to clutter his mind with information that could be accessed anytime.

Even More Individual Differences

Organization-based Self Esteem our assessment of our adequacy and worth with regard to our place in the employing organization (job specific self esteem) Gender Differences female managers face more stressors than do male managers (e.g., role conflict, discrimination, harassment)

Causes of Stress in the Workplace

Work overload
Quantitative: too much to do in too short a time Qualitative: work that is too difficult Quantitative has increased in recent years due to downsizing

Work underload work that is too simple or insufficient to fill ones time Both of these impact stress and health, appears that a moderate amount of stress is optimal

Effects of Stress in the Workplace

Mass psychogenic illness also known as assembly line hysteria. Isolation and suggestibility Burn out results from overwork. Includes,
Emotional Exhaustion Depersonalization Reduced sense of personal accomplishment Quantity of work may stay the same, but the quality declines, depression, apathy, irritability, and boredom may occur

Treating Stress in the Workplace

Organizational Techniques
Provide sufficient support for change Provide sense of control through participation Clearly define employee roles Eliminate work over and under load EAPs for stress reduction (teach coping strategies) Provide opportunity for social support (formal or informal)

To improve air quality: Ban smoking Open windows Use an ioniser Have plants in the room.

 Bad lighting can cause eye strain and increase fatigue, as can light that is too bright, or light that shines directly into your eyes. Fluorescent lighting can also be tiring. What you may not appreciate is that the quality of light may also be important.

Decoration and Tidiness

A chaotic and cluttered living or work space adds to stress. Dont be dogmatic, but keep the area you are working in free of clutter. Have calming and happy decorations.

Large amounts of background noise during the day can cause irritability, tension and headaches in addition to loss of concentration.

Solutions:
use of quiet rooms when concentration is needed Use earplugs Try a pleasantly assertive approach. Ask that music is turned down or that the person use headphones

 The essence of meditation is to quiet your thoughts by focusing completely on just one thing. Keep your body relaxed. It should be in a position that you can comfortably sustain for a period of time (20 - 30 minutes is ideal).

 Focus your attention on your breathing. Concentrate on breaths in and out. Count your breaths using the numbers 0 to 9. Visualize images of the numbers changing with each breath. Alternatively, visualize health and relaxation flowing into your body when you inhale, and stress or pain flowing out when you exhale.

Focusing on an object
Completely focus attention on examination of an object. Look at it in immense detail for the entire meditation. Examine the shape, color differences, texture, temperature and movement of the object. Objects often used are flowers, or flowing designs. However you can use other objects equally effectively (e.g. alarm clocks, desk lamps, or even coffee mugs!)

Some people like to focus on sounds. The classic example is the Sanskrit word 'Om', meaning 'perfection'.

Create a mental image of a pleasant and relaxing place in your mind. Involve all your senses in the imagery: see the place, hear the sounds, smell the aromas, feel the temperature and the movement of the wind. Enjoy the location in your mind.