6 Sress Management

8/8/2019 6 Sress Management

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y Stress is the trash of modern life - we all generate itbut if you don't dispose of it properly, it will pile up

and overtake your life. ~Danzae Pace

y Stress, in addition to being itself and the result of

itself, is also the cause of itself. ~ Hans Selye


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What is Stress?

An emotionally disruptiveor upsetting conditionoccurring in response to

adverse externalinfluences and capable ofaffecting physical healthwhich can be characterizedby increased heart rate, arise in blood pressure,muscular tension,irritability and depression


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y Stress is anything thatplaces a demand on usphysically, mentally,or emotionally. It

makes us change thenormal way we live.


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STRESS .GOOD OR BAD????


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Stress is the spice of life.

Without stress, life would beboring.Productivity would decrease.Excitement in living woulddwindlewe often seek out stressful (or

thrilling) experiences to heightenour sense of excitement andadventure inlife.Roller coaster rides are stressful,

yet some people flock to them.Athletes talk of getting psychedup before a match to help boosttheir performance.


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y Write down MY TOP STRESSORS

RANK STRESSORS


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Physiological Mental / Emotional Behavioral

Pounding heartRapid breathingSweaty palmsCold hands and feet

Lack of energyHeadachesMuscle tensionSleep difficultiesStomach disturbances

IrritabilityNervous, edgyLack of patienceCrying

Losing temperWorryingEmotional sensitivityMemory lapseLack of concentrationIncrease in careless errors

Negative attitudePre-occupation

Sleeping moreSleeping lessEating moreEating less

Angry outburstsWithdrawing from others


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2005 Prentice Hall Inc. All rights reserved. 189


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Short-Circuit Your Brain

Look at the chart above and say the COLOR of the word, not the word itself.Why is it so difficult? Because the right half of your brain is trying to say the

color, while the left side of your brain is trying to say the word


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y There are many strategies you can use to reduce stress.Worksheets 2.4 and 2.5 show two different styles usedby many people to control their stress. List the

advantages and disadvantages of using each approach.


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ADVANTAGES

DISADVANTAGES

Hoping that the stressful situation will goaway


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Work hard and drive on style of stressmanagmentADVANTAGES

DISADVANTAGES


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Grantmethecouragetochangethingsthat I canchange,theserenitytoacceptthose I cannotchangeandthewisdomto knowthedifference

ReinholdNiebuhr


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The followingare eventsthatoccurin the lifeofacollegestudent. Placeacheck in th eleft-handcolumn fo reachofthoseeventsthatha shappenedto youduring th elast 12

months.

___ Death of a close family member - 100 points

____ Jail term - 80 points

____ Final year or first year in college - 63 points____ Pregnancy (to you or caused by your) - 60 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


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y ____ Change in living environment - 30 points

y ____ Beginning or ending a job - 30 points

y ____Problems with your boss or professor - 25 pointsy ____Outstanding personal achievement - 25 points

y ____ Failure in some course - 25 points

y ____ Final exams - 20 points

y ____ Increased or decreased dating - 20 points

y ____ Changes in working conditions - 20 points

y ____ Change in your majory ____ Change in your sleeping habits - 18 points

y ____ Several-day vacation - 15 points

y ____ Change in eating habits - 15 points

y ____ Family reunion - 15 points

y ____ Change in recreational activities - 15 points

y____Minor illness or injury - 15 points

y ____Minor violations of the law - 11 points

y Score: _________________


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Less than 150 points : relatively low stress level in

relation to life events

150 - 300 points : borderline range Greater than 300 points : high stress in relation to life

events

Note: From Girdano, D.A., Everly, G. S., Jr., & Dusek, D. E. (1990).Controlling stress and tension (3rd edition), ENnglewood Cliffs,NJ: Prentice Hall.


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IT IS A BALANCING ACT


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y Take a moment to complete the exercise inWorksheet 2.6. Follow the example in the first row.

One row is left blank, so you can write in otherdimensions of your life where keeping a balance isimportant to you.


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TOO MUCH DIMENSIONS TOO MUCH

Family and social lifesufferDivorceWithdrawal by friends

Work vs. Play Lost productivity at workMissed deadlinesMission delayed

Stepping on others Aggressive vs.Passive

Being stepped on

Too self-centered Self vs. Others Lose self

Increased risk of injury Exercise vs.Inactivity

Sedentary diseases

Excessive weight loss Dieting vs.Indulgence

Obesity

OTHERS


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y Problem Focused Coping.

y Emotion Focused Coping.


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Time

Management

Job

Analysis

Assertiveness

Skills

Support

Network

Delegation of

Task

Relaxation

Techniques

Social Skills

Attitude

Improvement

Stress

Management


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y Find what to delegate.

y Use the activity log.

y Give the right task to the right person.

yAppreciate & reward them on outcome.

y Be strict on getting outcomes in time.


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y Negotiation Skills.

y Learn to Say Yes & No.

y Improving healthy communication skills.

y To the point - office communication.


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y Progressive Muscular Relaxation.

y Instantaneous Relaxation.

y Meditation using Visualization.

y

Breathing techniques.


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y Helps improve relationships.

y Makes more socially acceptable.

y Improves self esteem.

y Improves social support.

y Helps in venting out stress.


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y Locate the areas of problem which you face regularly.y Is it a black box for you?

y Adopt a suitable strategy for the specific problem.

y

Come out of learned helplessness.y Use creativity.

y Take advise of others.


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y Challenge those beliefs which seems to be doing harm.

y Develop a positive self talk cycle.

y Develop positive self image of self and others also.

y Fill up your mind with positive thoughts only.


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y Give quality time to your family.y Engage in some learning activity.

y Have positive social meetings.

y Observe a timely wake up and sleep cycle.

y Have lot of fun and positive humour in daily activity.y Eat healthy and timely.

y Listen to music.

y Exercise & Relax regularly.


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y Living to Give is of great Joy.

y Giving in most cases does not involve money.

y

It vanishes most of our problems in seconds.

y Giving with the noble spirit brings back tremendousprosperity & fortune.


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y BURNOUT:y A condition wherein the human body cannot

rebuild its ability to cope with stress once it isdepleted

y A situation in which employees are emotionallyexhausted, become detached from their clientsand their work and feel unable to accomplishtheir goals

y When workers become burned-out, they aremore likely to complain, to attribute their errorsto others, to be highly irritable.

y Burnout leads to extreme absenteeism anddecreased quality and quantity of jobperformance.


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y Work Overload

y Time pressures

y Poor quality supervision

y Insecure job climatey Lack of personal control

y Inadequate authority to match responsibilities

y Role conflict and ambiguity

y Differences between company and employee values

y Change of any type especially when it is major or unusual

y Technology with inadequate training or support


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y Personnel selection and job placement

y Training

y Use of realistic job settings

y Redesigning of jobsy Increased employee involvement

y Improved organizational communication

y Offering employee sabbaticals

y Establishment of corporate wellness programs.


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TIME MANAGEMENT


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TimeisaNon Renewable Resource

Onceitisgone,itisgone.

Youwillneverseethismomentagain.


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y Picture this:y Each day your bank deposits

$86,400 in your

checking account.y Theres just one catch.

y You have to spend it all inone day.

y You cant carry over anymoney to the next day.


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y DUH?

yYoud spend it all,

Right?


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24 hours per dayX

60 minutes per hour

X

60 seconds per minute=

86,400 Seconds


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y Spend every second in an efficient and productive way

y If you fail to use the days deposits, the loss is yours.


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CommonProblem

y

I amverybusy. Thesecondcrisiscomesinbeforethefirsthasfinished

y I dontfeel I haveachievedanythingthisyear

y

I donthavecontrolonmylife. Thingspileoneontopoftheother

y Iwish I havemorethan 24hoursperdaysothat I cangetmorethingsdone

y Thesystemoverloadsmewithwork. Thereisnotimetobreathe


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y Doingthe Rightthingsandnotsetting Thingsright

y IncontrolofLife,notdrivenbycircumstances

y Enjoying JOURNEYoflife:everydayofit,notwaitingforaperfectdayinfuture

y Havingrightbalanceinwheeloflife


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yThings to do list

y

Identify Priority

yMaking it happen

yEvaluate deviations


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y Utmost importance for being successful.

y Work Back your one hours value.

y Start with Activity Log sheet.(2 weeks)

y Analyze the Important & Urgent.y Eliminate wastes.

y Incorporate 35 % of work time in important activities.


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y List of to-do things

y First things first- Arrange your work Schedule.

y Uninterrupted working hours.

y Planned leisure activity.y Take advantage of biological clock.

y Set time for physical activity

y Keep discussions short.


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how much is too much

k d l l f


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Work activities done regularly for money

f h l


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Life everything else


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y Work-life balance" was coined to address theunhealthy life choices that many people were

making; they were choosing to neglect otherimportant areas of their lives such as family, friends,and hobbies in favor of work-related chores andgoals


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% of children with a stay-at-home mother

19%

60%

0%

10%

20%

30%

40%

50%60%

70%80%

24%

0%

10%

20%

30%

40%

50%

60%

70%

80%

90%

% of women workingoutside the home

Th l


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y Conflicts are naturalbecause we are managingtwo full lives life at workand life at home.

The result -Conflicts


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Juggling

activities


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Striving for a perfect

balance


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Isita 50-50split?

Orisa 70-30split?


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y Balance is elusive anddifficult to maintain.

y Compromises areconstantly made, with

the scales of balanceshifting along with theoccasional longworkday or workassignment, family obligations, or any oneof a number of lifeslittle surprises.

Y


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Youreapasyousow


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y When we feel fully satisfied with bothour personal life and our career it canbe said that we are balanced.


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Somebestpractices

C t t li


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Compartmentalize

C t


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CouragetosayNO


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Dontmissallthefun


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STRESS atWorkextreme but not uncommon


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y The workplace has become the single greatest sourceof stress.

y 75% to 90% of physician visits are related to stress.

y Coronary heart disease

y Musculoskeletal illness

y Psychological strain

y Absenteeism

y Workplace violence

y The cost to industry: $200 billion-$300 billion a year.

At work


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At work


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are we on


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are we onthe edge


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or are we seeing the dawn of a new era


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y At ABC Inc employees can actually balance life and work. She viewsABC Inc as an extended family and everybody at the company helpsout.

y It is not unusual to find her 9-year old daughter in the office doinghomework or having an after school fireside chat with the founder.

y When she is traveling, her daughter will call the office to ask forpermission to play Nintendo. The receptionist knows the routine andasks: "Have you finished your homework? Have you had your snack?OK, you can play Nintendo for 1/2 an hour". She then leaves a voicemessage "I gave Tara permission to play Nintendo". Unheard of in

most companies.y She finds time in her busy schedule to refine her skills on the guitar.

y She has two daughters. She lives with her husband in, Connecticut.

at peace


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at peace

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6 Sress Management