CHAPTER 14Responding to Personal & Work-Related Stress

“Our lives are complex, but we are not helpless to do something about the stress we feel. In fact, we often choose to intentionally overcrowd our schedules as a means of avoiding difficult feelings and choices. Then something forces us to slow down. We must listen to our hearts and bodies, and face a dawning awareness:

My job, my spouse, my lifestyle – something – is not right for me.”

-Carol Pearson, Editor, The Inner Edge

© 2011 Cengage Learning. All Rights Reserved. May not be scanned, copied or duplicated, or posted to a publicly accessible website, in whole or in part.

• Stress is– an external stimulus (stressor)

– the physical and emotional response to a stressor

• Stress can come from your environment, body and mind

• Stress can be positive or negative

The Stress Factor in Your Life

How can you tell the difference between positive and negative stress? Provide examples.

© 2011 Cengage Learning. All Rights Reserved. May not be scanned, copied or duplicated, or posted to a publicly accessible website, in whole or in part.

Responding to Stress

• Three elements of stress: the stressor, perception of it and response to it

• Attempt to respond in ways that help you establish mental, physical and emotional balance

• Our natural response to stress is called the fight or flight syndrome

How does the fight or flight syndrome appear in humans today?

© 2011 Cengage Learning. All Rights Reserved. May not be scanned, copied or duplicated, or posted to a publicly accessible website, in whole or in part.

Major Causes of Stress

Work/Life Balance• Economy has workers stressed over having to

compensate for staff reductions with larger workloads and longer and irregular work hours

Change• Evolving workplace demands surrendering to change

• Companies should try to help employees balance job change with personal & family life

© 2011 Cengage Learning. All Rights Reserved. May not be scanned, copied or duplicated, or posted to a publicly accessible website, in whole or in part.

Multitasking• Communication technology creates many

distractions and interruptions 24/7

• Information overload compels us to jump from task to task, often hindering our performance and creating stress

Major Causes of Stress

Which would you find more stressful: having to multitask 24/7 or

not being able to receive quick, convenient responses?

© 2011 Cengage Learning. All Rights Reserved. May not be scanned, copied or duplicated, or posted to a publicly accessible website, in whole or in part.

Internet Addiction

• Similar to other addictions

• Signs of the techno-centered state include – Machinelike mind-set– Withdrawal from relationships– Depression– Poor health

Major Causes of Stress

© 2011 Cengage Learning. All Rights Reserved. May not be scanned, copied or duplicated, or posted to a publicly accessible website, in whole or in part.

The Computer Workstation

•Can cause physical stress due to poor ergonomics

Major Causes of Stress

© 2011 Cengage Learning. All Rights Reserved. May not be scanned, copied or duplicated, or posted to a publicly accessible website, in whole or in part.

Noise Pollution

Major Causes of Stress

What aspect of noise pollution is most irritating?

© 2011 Cengage Learning. All Rights Reserved. May not be scanned, copied or duplicated, or posted to a publicly accessible website, in whole or in part.

Incompetent Leaders

•Stress may arise when incompetent leaders:– Fail to recognize employee ideas and concerns– Withhold information from employees– Fail to clarify roles and responsibilities– Set unreasonable deadlines and then blame

employees for not meeting them

Major Causes of Stress

© 2011 Cengage Learning. All Rights Reserved. May not be scanned, copied or duplicated, or posted to a publicly accessible website, in whole or in part.

Major Causes of Stress

Work and Life Transitions• Transitions are inevitable, forcing one to give

something up and face a change• Examples: marriage, divorce, birth, death, move

Rumination• The recurring intrusion and replay of thoughts

about negative events can distract anytime, anywhere

© 2011 Cengage Learning. All Rights Reserved. May not be scanned, copied or duplicated, or posted to a publicly accessible website, in whole or in part.

Warning Signs of Too Much Stress

• Physical symptoms

• Emotional symptoms

• Relational symptoms

• 90% of illness is stress related

What are some common examples of the various stress-related symptoms?

© 2011 Cengage Learning. All Rights Reserved. May not be scanned, copied or duplicated, or posted to a publicly accessible website, in whole or in part.

• Not possible to eliminate stress

• We can manage our reactions to stressors

• Make stress management techniques part

of your daily routine

Stress Management Strategies

© 2011 Cengage Learning. All Rights Reserved. May not be scanned, copied or duplicated, or posted to a publicly accessible website, in whole or in part.

Sleep• The restorative processes of the body and mind

occur during sleep, making sleep one of the most effective management strategies

Exercise• The #1 treatment for stress and tension

Stress Management Strategies

How much sleep and exercise do we need to make an impact?

© 2011 Cengage Learning. All Rights Reserved. May not be scanned, copied or duplicated, or posted to a publicly accessible website, in whole or in part.

Stress Management Strategies

Deep Breathing

• Deep breathing exercises force you to focus on the present moment rather than things that are causing you stress– Complete cycle breathing– Abdominal breathing

© 2011 Cengage Learning. All Rights Reserved. May not be scanned, copied or duplicated, or posted to a publicly accessible website, in whole or in part.

Meditation• Relaxation techniques that slow your

bioprocesses• Quiet, intentional detachment from emotional

reactions allows you to respond appropriately

Laugh and Have Fun• When you laugh you

– Boost your immune system– Reduce stress-related hormones– Improve your respiratory system

Stress Management Strategies

© 2011 Cengage Learning. All Rights Reserved. May not be scanned, copied or duplicated, or posted to a publicly accessible website, in whole or in part.

Solitude• Individuals who have constant contact with others

can benefit from solitude• Time to process and unravel problems

Resilience• Resilience is being able to bounce back when

confronted with stress• Resilience requires forethought & having a “Plan B”

Stress Management Strategies

© 2011 Cengage Learning. All Rights Reserved. May not be scanned, copied or duplicated, or posted to a publicly accessible website, in whole or in part.

Comparison of Psychological Disorders

Coping With Psychological Disorders

© 2011 Cengage Learning. All Rights Reserved. May not be scanned, copied or duplicated, or posted to a publicly accessible website, in whole or in part.

Comparison of Treatments

Coping With Psychological Disorders

© 2011 Cengage Learning. All Rights Reserved. May not be scanned, copied or duplicated, or posted to a publicly accessible website, in whole or in part.

Therapy Options• Employee assistance programs address

negative effects of psychological disorders before employees become dysfunctional

• Twelve-step programs

• Web-based counseling is growing– No guarantee of legitimacy or confidentiality

Coping With Psychological Disorders

© 2011 Cengage Learning. All Rights Reserved. May not be scanned, copied or duplicated, or posted to a publicly accessible website, in whole or in part.