Stress Management

WHAT IS STRESS? l Stress is your mind and body’s response or reaction to a real or imagined threat, event or change. l The threat, event or change are commonly called stressors. Stressors can be internal (thoughts, beliefs, attitudes or external (loss, tragedy, change).

LEVELS OF STRESS

EUSTRESS Eustress or positive stress occurs when your level of stress is high enough to motivate you to move into action to get things accomplished. A healthful response to a stressor that produces a positive result (excited or motivated)

Examples of Eustress n Performing in a competition (play/sports/dance) n Taking a test n Giving a presentation n Moving into a new home

DISTRESS Distress or negative stress occurs when your level of stress is either too high or too low and your body and/or mind begin to respond negatively to the stressors. A harmful response to a stressor that produces negative events (Discomfort)

Examples of Distress  Failing a test or class  Fighting with friend or family member  Dealing with divorce  Being late

Causes of Stress n Individual stressors n Organizational stressors n Group stressors n Extra-organizational stressors

Individual stressors n Life changes n Career changes n Personality type n Role characeristics

Potential Sources of Stress n Individual Factors –Family and personal relationships –Economic problems from exceeding earning capacity –Personality problems arising for basic disposition n Individual Differences –Perceptual variations of how reality will affect the individual’s future. –Greater job experience moderates stress effects. –Social support buffers job stress. –Internal locus of control lowers perceived job stress. –Strong feelings of self-efficacy reduce reactions to job stress.

Organizational stressors n Policies n Structure n Processes n Physical conditions

Potential Sources of Stress n Organizational Factors –Task demands related to the job –Role demands of functioning in an organization –Interpersonal demands created by other employees –Organizational structure (rules and regulations) –Organizational leadership (managerial style) –Organization’s life stage (growth, stability, or decline)

Group stressors n Group cohesiveness n Social support n Conflict

Extra-organizational stressors n Social changes n Technological changes n Economic changes

Potential Sources of Stress n Environmental Factors –Economic uncertainties of the business cycle –Political uncertainties of political systems –Technological uncertainties of technical innovations –Terrorism in threats to physical safety and security

STAGES OF STRESS

ALARM STAGE As you begin to experience a stressful event or perceive something to be stressful, it disrupts your body’s normal balance and immediately your body begins to respond to the stressor(s) as effectively as possible.

EXAMPLES Pupils dilate l Hearing improves l Heart rate increases l Muscles tighten l Sweating increases

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, insomnia, hypersomnia, anger, fatigue. l Cognitive Indicators include: poor problem solving, confusion, nightmares, hyper- vigilance.

RESISTANCE STAGE MORE EXAMPLES Emotional indicators include: l tearfulness l fear l anxiety l panic l guilt l depression l overwhelmed.

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, insomnia, loss of temper.

Consequences of Stress High Levels of Stress Physiological Symptoms Behavioral Symptoms Psychological Symptoms

Effects of Stress n Physical – High Blood pressure, increased heart-rate, high cholesterol, decrease in body temperature n Psychological- anger, anxiety, tensions, boredom, inability to concentrate, nervousness n Behavioral- Alcohol,smoking, drugs, insomnia, under/over eating, absenteeism, turnover

Stress-management Skills n Techniques used to cope with the negative effects of stress

Healthy Ways to Manage Stress n Get enough sleep n Participate in physical activities n Manage your time (make to-do lists) n Talking with family and friends (share feelings with someone you can trust)

Healthy Ways to Manage Stress- Contd n Write in a journal (helps you express feelings) n Keep a sense of humor n Take a break- do something for yourself! n Perform relaxation techniques (deep-breathing, meditation)

Healthy Ways to Manage Stress- Contd n Take charge of stress-change situation & change your reaction n Learn how to say “no” n Accept the things you can’t change

Managing Stress n Individual Approaches –Implementing time management –Increasing physical exercise –Relaxation training –Expanding social support network

Managing Stress n 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

A Model of Stress

Inverted-U Relationship between Stress and Job Performance

What if the stress continues? n If stress continues your body becomes extremely tired or fatigued

Physical Fatigue n The whole body is tired

Physiological Fatigue n Mental fatigue n The extreme tiredness caused by your mental state n (stress, worry, boredom)

STUDENT STRESS RATING SCALE The following are events that occur in the life of a college student. Place a check in the left-hand column for each of those events that has happened to you during the last 12 months. ___ Death of a close family member points ____ Jail term - 80 points ____ Final year or first year in college - 63 points ____ Severe personal illness or injury - 53 points ____ Marriage - 50 points ____ Any interpersonal problems - 45 points ____ Financial difficulties - 40 points ____ Death of a close friend - 40 points ____ Arguments with your roommate (more than every other day) - 40 points ____ Major disagreements with your family - 40 points’ ____ Major change in personal habits - 30 points ____ Change in living environment - 30 points ____ Beginning or ending a job - 30 points ____Problems with your boss or professor - 25 points ____ Outstanding personal achievement - 25 points ____ Failure in some course - 25 points ____ Final exams - 20 points ____ Increased or decreased dating - 20 points ____ Changes in working conditions - 20 points ____ Change in your major ____ Change in your sleeping habits - 18 points ____ Several-day vacation - 15 points ____ Change in eating habits - 15 points ____ Family reunion - 15 points ____ Change in recreational activities - 15 points ____ Minor illness or injury - 15 points ____ Minor violations of the law - 11 points Score: _________________

INTERPRETING YOUR SCORE l Less than 150 points : relatively low stress level in l relation to life events l points : borderline range l Greater than 300 points : high stress in relation to life l events l Note: From Girdano, D.A., Everly, G. S., Jr., & Dusek, D. E. (1990). Controlling stress and tension (3rd edition), ENnglewood Cliffs, NJ: Prentice Hall.

I’M IN CONTROL - DISTRESS RELIEF STRATEGIES Feeling good about yourselves can be an effective buffer against stress. Eliminate unnecessary worries. Most worries are either passed on to us by another or conjured up in our imagination. GET PHYSICAL 1. Relax neck and shoulders 2. Take a stretch 3. Get a massage 4. Exercise GET MENTAL 5. Count to Control your thoughts 7. Fantasize 8. Congratulate yourself 9. Ignore the problem if appropriate, after evaluation 10. Perform self maintenance 11. Talk to a counselor GET SPIRITUAL 12. Meditate 13. Pray 14. Remember your purpose USE YOUR BODY AND MIND TOGETHER 15. Take a break 16. Get hug therapy 17. Try progressive relaxation 18. Try yoga 19. Try aroma therapy 20. Laugh DEVELOP NEW SKILLS 21. Prioritize daily tasks 22. Learn something 23. Practice a hobby