Stress Management and Resiliency

Overview Definition/Effects of Stress Elements of Stress Reactions to Stress Defense Mechanisms Coping Strategies Time Management Domains of Resiliency 5

Defining Stress Mental, emotional, or physical tension, strain, or distress. An environment filled with reinforcing or opposing forces that either stimulate or inhibit performance. How does the clip you just saw fit this definition?

Elements of Stress A balance or imbalance of: Driving Forces (stressors) Restraining Forces (resiliency)

Current Level of Functioning Elements of Stress Current Level of Functioning Driving Force A Restraining Force A Driving Force B Restraining Force B Driving Force C Restraining Force C Driving Force D Restraining Force D Modified from Lewin’s Force Field

Elements of Stress Driving Forces (Stressors) Time: too much in too little time Encounters: interpersonal issues Situation: long hours/changes Anticipatory: expected tense climate Tie to OTS and get examples from students.

Elements of Stress Restraining Forces (Resiliency) Physiological: cardiovascular conditioning & dietary control Psychological: control, commitment, challenge develops “hardiness” Social: friendships, mentor relationships, task teams Physiological: patterns and a higher level of positive energy to address stressful jobs and workloads. Psychological: This type, research has proven, is more prone to stress, impatience, anger, and competitiveness Social: Supportive social relationships are important as well. Mentors play that role, providing encouragement, opportunity and they have good listening skills. A cohesive work team also helps resiliency.

Reactions to Stress General Reactions Alarm Resistance Exhaustion

Reactions to Stress Managerial Reactions Narrow View (tunnel vision) Intolerant & Demanding Fixate on Single Approach Adopt a Crisis Mentality Oversimplify Issues Consult Others Less Often Rely on Old Habits Less Creative Problem Solving Employee surveys over a 25-year period revealed overwhelmingly that the greatest workplace unhappiness was caused by poor relationships with immediate supervisors. Bottom line: Stress not only affects employees and followers, but gets in the way of effective management and leadership. Take a look at this clip and look for some of these reactions to stress from a managerial point of view.

Defense Mechanisms Aggression - attack the stressor Regression - childish Repression - denial Withdrawal - attention gap/escape Fixation - pointless persistence

Develop resiliency strategies Learn temporary coping mechanisms Coping Strategies Enactive – creating non-stress environment Proactive – increasing resiliency Reactive – short-term Managing Stress Develop resiliency strategies Eliminate stressors Permanent Enactive Long Time Long Term Proactive Moderate Time Learn temporary coping mechanisms Short Term Reactive Immediate Purpose Effects Approach Time Required Enactive Strategies Proactive Strategies Reactive Strategies

Time Management Long-term – Effective Short-term – Efficient Focus on effectiveness before efficiency Long-Term “effective” time management (1) Allows you to distinguish between important matters vs. urgent ones, and to be able to work on both (2) You can focus on results, not just methods. Short-term “efficient” time management (1) You can employ efficiency methods, like calendars, to-do lists, planning tools, and the like, but without effective long-term strategies, these have limited value. (2) Eliminating habitual, but time-wasting, actions can be done through a bit of self examination and saying “no,” sometimes when you’d be in the habit of saying, “yes.” The key is to focus first, on effectiveness, eliminating the major time stressors, then on efficiency, how you use the critical time on the clock you have chosen for doing those most important and urgent things.

Developmental Opportunities Unscheduled Interruptions Time Management Crisis Customer Complaints Developmental Opportunities Innovating Planning Escapes Routines Arguments Mail Ringing Phone Unscheduled Interruptions 1 3 High Importance 2 4 Low High Low Urgency

Time Management Efficient Techniques Hold routine day-end meetings Hold short stand-up meetings Set meeting time deadlines Cancel light-agenda meetings Set agenda Stick to it Keep track of time Start meetings on time Here are some rules when considering “efficient” time management.

Time Management Efficient Techniques Prepare minutes, follow up on decisions Insist followers suggest solutions Meet visitors in office doorway Visit subordinates’ office for brief meetings Don’t over-schedule your day Have someone else take calls, scan email Have place to work uninterrupted Do something definitive w/every piece of paper

Time Management Efficient Techniques Keep work area clean Delegate work Identify amount of effort Give others credit for success

Resiliency The ability to withstand, recover and/or grow in the face of stressors and changing demands. Defense Centers of Excellence for Psychological Health

Comprehensive Airman Fitness (CAF) Resiliency Comprehensive Airman Fitness (CAF) Domains of Resilience Physical Fitness Mental Fitness Social Fitness Spiritual Fitness

Resiliency Performance Health Teamwork & Leadership Better able to generate ideas in response to problem Better decision-making Health Lower blood pressure Better sleep Better immune functioning Teamwork & Leadership More valued by team members Better able to achieve consensus during negotiations

Resiliency Physical Fitness Endurance Strength Nutrition Recovery

Resiliency Mental Fitness Awareness Adaptability Positive Thinking Decision Making

Resiliency Social Fitness Connectedness Teamwork Social Support Communication In other words - Be a Wingman!

Resiliency Spiritual Fitness Purpose Core Values Perseverance perspective

Effective Problem Solving Resiliency Effective Problem Solving Accurately assess situations Generate a list of viable options Use this information to determine a best course of action

Resiliency Reenergizing Regulate nutritional balance Take part in periodic recreation Enjoy downtime Get adequate rest

Resiliency Positive Orientation Why might a positive orientation (outlook) be difficult for some?

Resiliency Positive Orientation What type things can you do to maintain a positive outlook on life?

Consider these actions: Resiliency Positive Orientation Consider these actions: Focus upon positives such as gratitude, blessings, delights, interest, and love Cope with hard times through laughter, humor, and fun Make time to play and have fun Increase contacts and support from others Practice letting go and coping with surprises

Summary Definition/Effects of Stress Elements of Stress Reactions to Stress Defense Mechanisms Coping Strategies Time Management Domains of Resiliency Definition: An environment filled with reinforcing or opposing forces that either stimulate or inhibit performance Elements: Driving force – Time, encounters, situation, anticipation Restraining force –physiological, psychological, social Reactions: General – alarm, resistance, exhaustion Managerial – intolerant, oversimplify, old habits, less creative problem solving, etc. Defense mechanisms – Aggression, Regression, Repression, Withdrawal, Fixation Coping Strategies – Enactive, Proactive, Reactive Time Management – Effective vs efficient, important vs urgent, and the balance along with many techniques Exercise 45