Stress Management

October 19, 2013LDR 621 Organizational Psychology

Christine Fricke

Stress Defined

Eustress is when stressors result in feelings of challenge or achievement.

Distress is when there is too much stress and when nothing is done to eliminate, reduce, or counteract its effects.

Aamodt, 2013

Types of Stress

Personal stress is non-work related stress involving family, financial, health, relationship, and major life changes.

Occupational stress relates to job characteristics that involve role conflict, role ambiguity, and role overload.

Organizational stress is caused by having conflict with fit, rules and policies, supervisory relationships, and change within the organization.

Environmental stress comes from noise, temperature, and shift work.

Aamodt, 2013

Other Types of Stress

Frustration caused by delays we encounter in our daily lives that can build-up over time.

Forecasting by worrying about the future and what may or may not happen.

Residual Stress is stress that we refuse to let go of that continues to build over time.

Aamodt, 2013

Consequences of Stress

Personal consequences result when we respond with rage or anger that can cause damage to relationships, family, or careers.

Organizational consequences are seen with a reduction in job performance, leads to burnout, increased absenteeism and turnover. Also leads to substance abuse and higher healthcare costs.

Aamodt, 2013

Relaxation-Induced Anxiety (RIA)

RIA is a restlessness-related condition that’s on the rise, now affecting some 15 percent of young people.

Just the thought of a beach vacation or breathing exercises can lead to a panic attack.

Use of cognitive behavioral therapy (CBT) is helpful in getting someone to find relaxation again.

Brady, 2013

Stress Reduction for Life/Work Issues

Child Care can be located on-site, organizations my use a voucher system to help with costs, and referral systems for at home care.

Elder Care consists of referral programs, flexible work schedules, long-term care insurance, FMLA, adult day care and support groups.

Daily Chores such as dry cleaning, dental appointments can be accomplished with flexible work schedules, increase in number of paid days off, and services on site.

Rest is given through use of paid time off, vacations, holiday, sick days, and rest periods.

Brady, 2013

Workplace Violence Reduction Strategies

Increased Security Measures.

Employee Screening via background and surveillance checks.

Management Awareness of potentially serious situations.

Aamodt, 2013

Workplace Stress Reduction

Product design is used to improve user friendliness of products used in the workplace.

System efficiency refers to the layout of departments, employees, and workflow.

Repetitive stress injuries can be reduced by learning ergonomically proper work techniques.

Aamodt, 2013

How to Reclaim the Calm

Go Big- But Go Home means to use short bursts of restlessness to your advantage to tackle challenges. Then reward yourself with rest and relaxation.

Cut Yourself Off reminds us to avoid OMT, or “one more thing” syndrome. This only encourages restlessness before bed.

Listen Up to Shut Up is when we use mind-body relaxation CD’s. This allows you to focus on something other than your own thoughts as you decompress.

Brady, 2013

More Ways to Promote Calmness

Count Your Breaths, by deep breathing you can improve your sleep quality and boost energy levels. Exhale for twice as long as you inhale, for 10 to 20 minutes.

Label It, by acknowledging the restlessness is there and knowing that you don’t have to move. This acknowledging will help east the restlessness.

For help with sleep problems you can use the 8-16-32 strategy before bed. Take 8 long belly breaths lying on your back, 16 on your right side, and 32 on your left.

Brady, 2013

Chilling Out, On the Go

Focus on one task and block out intrusive thoughts to bring on relaxation.

Examples would be to take a bike ride, painting your nails, going for a nature walk or knitting.

Avoid stress eating by keeping your hands and mind busy on a crossword puzzle.

Select an activity that matches your mood and energy level. Customize active rest to suit you for success.

Brady, 2013

Cultivate Positive Emotions

Happiness leads to success, not the other way around.

Being passionate about life and work is the key to success.

Build an emotional bank account of positive experiences. Too many negative emotions weaken your ability to deal with stress.

Don’t make big decisions when you’re in an emotional rut.

Burton, 2012

Empowerment of Success

According to Valerie Burton who is a certified personal and executive coach, “The positive emotion and moments that are created along the way actually make you emotionally, physically, and mentally stronger, thereby enabling you to make wiser decisions, forge stronger relationships, and better handle the unexpected turns and challenges of life. This empowers you to be successful”.

Burton, 2012

References

Aamodt, M. G. (2013). Stress Management: Dealing with the Demands of Life and Work. Industrial/organizational psychology: an applied approach (7th ed., pp. 541-582). Belmont, CA: Wadsworth, Cengage Learning.Brady, K. (2013, October 1). The Young and the Restless. Women's Health, October, 168-173.Burton, V. (2012). Cultivate Positive Emotion. Successful women think differently (pp. 119-120). Eugene, Or.: Harvest House Publishers.