Stress Management

Understanding Stress

Too much of work and too little time !!! No appraisals for past 2 years. my future.????.....!!!!! No vacation..family grumbling ! Too many things to do.but you see, I am getting an opportunity to learn I hate my job.I dont know why am I still here ?/?/?

Defining Stress

A dynamic condition in which an individual is confronted with an opportunity, constraint, or demand related to what s/he desires and for which the outcome is perceived to be both uncertain and important

Potential Sources of Stress: the Stressors

Environmental Factors Organizational Factors Individual Factors

Potential Sources of Stress (Contd.)

Environmental Factors

Economic Uncertainty: Ex: Business Cycles Political Uncertainty: Threats & Challenges Technological Uncertainty: Obsolecence of skill sets

Potential Sources of Stress (Contd.)

Organizational Factors

Task Demands Role Demands Interpersonal Organizational Structure Organizational Leadership Organizations Life stage

Potential Sources of Stress (Contd.)

Individual Factors

Family Economic Personality

Potential Sources of Stress (Contd.)

All these however have a varying consequence because of individual differences like Perception Job experience Social support Belief in locus of control Self efficacy Hostility

Some others..

External Stressors Physical Environment: Noise, Bright Lights, Heat, Confined Spaces Social Interaction: Rudeness, Bossiness, Aggressiveness by others, Bullying Major Life Events: Birth, Death, Lost job, Promotion, Marital status change Daily Hassels: Commuting, Misplaced keys, Mechanical breakdowns

Some others..

Internal stressors like Lifestyle choices, Negative self talk, Mind traps, Personality traits Lifestyle choices: Caffeine, Alcohol, smoke, Lack of sleep, Overloaded schedule Negative self talk : Pessimistic thinking, Self criticism, Over analysing Mind traps: Unrealistic expectations, Taking things personally, All or nothing thinking, Exaggeration, Rigid thinking

Personality traits: Perfectionists , Workaholics

Physical Symptoms

Sleep pattern changes Fatigue Digestion changes Loss of sexual drive Headaches Aches and pains Infections Indigestion

Dizziness Fainting Sweating & trembling Tingling hands & feet Breathlessness Palpitations Missed heartbeats

Mental Symptoms

Lack of concentration Memory lapses Difficulty in making decisions Confusion Disorientation Panic attacks

Emotional Symptoms

Bouts of depression Impatience Fits of rage Tearfulness Deterioration of personal hygiene and appearance

Behavioral Symptoms

Appetite changes - too much or too little Eating disorders - anorexia, bulimia Increased intake of alcohol & other drugs Increased smoking Restlessness Fidgeting Nail biting Hypochondria

Inverted-U Relationship between Stress and Job Performance

So is all stress Bad ???

Eustress Vs Distress !

Eustress: the positive one

Has a positive effect, spurs motivation and awareness Provides the stimulation to cope with challenging situations Provides the sense of urgency and alertness needed for survival when confronting threatening situations Increases Performance

Eustress Vs Distress !

Distress; the negative one

Contributory factor in minor conditions such as headaches, digestive problems, skin complaints, insomnia and ulcers
Excessive, prolonged and unrelieved stress can have a harmful effect on mental, physical and spiritual health

Consequences of Stress

Physiological Symptoms Changes in metabolism, increase in heart rate and breathing rates, blood pressure, headaches, induce heart attacks etc
Psychological Symptoms Job dissatisfaction, tension, anxiety, irritability, boredom, procrastination, depression etc. Behavioral Symptoms Changes in productivity, absence and turnover, eating habits, increased smoking, consumption of alcohol, rapid speech, fidgeting, and sleep disorders

Managing Stress

Two approaches

Individual Approaches
Time Management Making a daily list of activities Prioritizing activities by importance and urgency Scheduling activities as per priorities set Knowing your daily schedule and handling the most demanding parts of the job when you are most alert and productive

Managing Stress (Contd.)

Increasing physical exercise like aerobics, walking, jogging, swimming, riding a bicycle Relaxation training like Yoga, Laughter Clubs, meditation, pranayam Expanding social support network Talking out to family, friends, work colleagues

Managing Stress (Contd.)

Organizational Approaches

Improved Personnel Selection & Job Placement Realistic goal setting Redesigning jobs Increases employee involvement Employee Engagement Activities

Managing Stress (Contd.)

Participative Management Improved Organizational Communication Opportunities for growth Employee sabbaticals Establishment of Corporate Wellness Programme Ex: workshops on Quitting smoking, weight management, physical exercises, controlling alcohol consumption etc.