Stress & Stress Management Strategies

UNDERSTANDING THE NATURE AND CAUSES OF STRESS

WHAT IS STRESS
STRESS

has been considered as one of the important motivating factor to enhance the performance and productivity of any human being. But prolonged exposure or strong response to stress if not adequately managed or reduced can result in the Psychological and Physiological damage to any living being of this world. Study of STRESS includes emotional, cognitive and behavioral changes as well as physical reactions.

WHAT IS STRESSORS

Social, Psychological, Environmental Factors / events contributing to the development of stress are called Stressors. Stressors are things which happens to you and make you unable to cope stressful situations OR Stressors are things which collectively make-up stressful situations. Stressors are unique in nature and vary from perception of individual to individual. Any kind of rapid change in your life may act as a potential stressor, but if change is more significant it may have greater chances to result in to stress. Stressors are both + & -.

ABC OF STRESS
S - Stress is A group of Syndromes leads to

discomfort / Mental Agony / pains / Sufferings. T - Tension, Anxiety, disturbance of psychological & physical state / well-being are the result of Stress. R - Relief play a major role & may be acquired by diagnosing the causes of stress syndromes. E - Environmental factors can be managed easily. S - Situations / Activities which causes stress must be controlled at initial stage. S - Stress can be managed / reduced by proper awareness of the situations and Strong Will Power.

MEANING OF STRESS

Stress is a normal part of life. Stress can come from any situation or thought that makes you feel frustrated, angry or anxious. What is stressful to one person is not necessarily stressful to another. Stress is the reaction by people due to excessive pressures or other types of demand placed upon them, which are not manageable. It also arises from anxiety / tension / worry, they are under going, cant cope-up with such sufferings .

Alternative Names: Anxiety, Tension, Pressure, Depression.

Anxiety occur due to apprehension or unknown fear and is one the major Symptom to develop stress. The source of anxiety / uneasiness is not always known or recognized.
6

DEFINITION OF STRESS The STRESS may be defined as interplay between external stressors and physical & psychological responses.
Stress

is process of appraising events (as Harmful, Threatening or Challenging) of assessing potential response (Physiological, Cognitive, Emotional & behavioral changes) and responding to those responses Shelley Taylor, Health psychologist, 1986 .

CONCEPT OF STRESS
The concept of Stress was discovered in 1936 by a Canadian researcher HANS SELYE. He concluded that STRESS can have harmful effect on our body.

S=P>R STRESS = PRESSURE > RESOURSES

CONCEPT OF STRESS
HANS

SELYE also formulated the concept of (General Adaptation Syndrome ) GAS.

Three phases of GAS : - Alarm Response. - Adaptation Phase. - Exhaustion Phase.

ALARM RESPONSE

This is the first stage which includes initial SHOCK PHASE in which resistance is lowered and a COUNTER- SHOCK PHASE in which Defence Mechanisms become active. This is the Fight or Flight phase / response that prepares the body for immediate action. During this stage Autonomic Nervous System become active, adrenalin hormone discharge, increase heart rate, muscle get tone, blood pressure increases. Depending upon the intensity of the threat and conditions of the human being, the period of resistance vary individual to individual.

ADAPTATION PHASE

Maximum Adaptation occurs during this stage. The bodily signs / characteristics of ALARM STAGE disappear. Resistance level increases; individual body prepares for long-term protection by secreting hormones to increase blood sugar level. Role of Coping Mechanism take place and become important to overcome Stress or stressors. This phase is common and not necessarily harmful, but must include periods of relaxation techniques to counterbalance the stress responses. If the source of Stress persists or Defensive reaction prove ineffective then individual deteriorate to NEXT stage. Sign- Fatigue, lethargy, lack of concentration, irritability are the result of Stress; if turns negative.
11

EXHAUSTION PHASE

Individual enter the exhaustion phase due to Chronic Stressful situations. If

Adaptation energy is exhausted. Signs of ALARM STAGE will re-appear and resistance level start declining and resulting into decrease the stress tolerance level.

Due to this stage Psychological, Cognitive and Physiological balance suffer heavily; Leading to progressive deterioration of Mental and Physical Ability & Health and individual reached to Exhaustion / Collapse Situation.

ROLE OF STRESS HORMONES (1/2)

Corticosteroids- Adrenal cortex.

Epinephrine (Epinephrine) & Non-epinephrine.

These hormones prepare the body to fight or flight by producing number of physiological reactions in: Heart rate, Breathing rate, Blood pressure, Sugar level, Muscles tension, Digestive system etc.
13

ROLE OF STRESS HORMONES (2/2)

1.

Stress triggers in Brain: When the brain perceive / detects threat, a number of system including Hypothalamus, Amygdale and Pituitary glands alert. They send signals through hormones to rest of the body to prepare for fight or flight. Release of hormones: Adrenal glands reacts to alert body by releasing adrenaline, making the heart and lung work faster. Adrenal glands also release extra cortisol and other glucocorticoids hormones, which help the body convert sugar into energy. Nerve cells release nor-epinephrine, which tense the muscles and sharpens the senses to prepare for action.
14

2.

EFFECTS OF STRESS HORMONES (1/2)

Acute: Acute stress a transitory state of arousal with typically work onset and offset patterns. It is a response to immediate danger, intensity charges the our Body system with powerful hormones that can damage the cardiovascular system.

Chronic: Chronic stress is a continuous state of arousal in which an individual perceives demands as greater than the inner and outer resources available for dealing with stress. It is caused by constant emotional pressure, the individual victim find difficulty to control. It produces hormones that can weaken the immune system and damage bones.

15

EFFECTS OF STRESS HORMONES (2/2)

Cause Great Damage: When the threat removed / passed, Epinephrine and non-epinephrine hormones levels drop, but if threat perceived too often, they can damage the arteries. Chronic low level stress keeps the gluco-corticoids in circulation leading to a weak immune system, loss of bone mass, suppression of digestion and memory problems.

POSITIVE STRESS

Stress can also have a Positive Affect: Enhance Motivation and Performance by providing stimulation to cope with Changing / Challenging situation/s. Stress also provides the sense of Urgency and prepare us for the Alertness required for the Survival, if we are going to face / facing threatening situation/s.
May I Help You
17

NEGATIVE STRESS It is one of the contributory factor for minor / major health problems; such as Headaches, Digestive problems ( Loss /gain of appetite), Skin complaints, Insomnia, Hair loss Ulcers, Anxiety, and Depression. Excessive, Prolonged and Un-relieved stress may lead to harmful effect on Psychological, Physiological & Spiritual health.
18

MODEL OF STRESS ( By Palmer & Strickland, 1996)

STAGES OF STRESS DEVELOPMENTS:

Stage 1: Life event or external pressure. Stage 2: Perceived as Stressful. Stage 3: Stress Signs / Response: Psychological, Behavioural and Physiological. Stage 4: Re-appraisal of the situation/s. Stage 5: Stress responses fail to remove or modify causal factor. Stage 6: Tendency to Develop Physical and / or Psychological illness.
19

CAUSES OF STRESS

Poor organisation is one of the most common causes of stress. Prioritising objectives, duties and activities makes them manageable and achievable. Disturbance in psychic energy and Ego-State ( Loss of ego Strength and Loss of ego Support. Organised system will help to avoid personal and professional chaos which lead to stress. Self- Esteem has been considered as a good indicator of well-being and work-life balance. People with low self-esteem tend to be depressive AND may develop stress easily in comparison to those having Self- Esteem.

Social isolation & lack of social support are associated with:

Higher morbidity (Visweswaran et al., 1999). Lower life expectancy (e.g. House, 2001).
20

CAUSES OF STRESS

Psychological & Emotional Conditions :

Disorientation, Confusion, Lack of Concentration, Difficulty in Decision making, Memory lapse, Tension, Anxiety, Anger, Grief, Irritation, Depression, Low Self Esteem, Low self Confidence, Negative Perception (Self, Others & Organization) etc. Physiological & Health Conditions: Prolonged Pain, Fatigue, Poor Health, Breathlessness, Specific Infection, Heart Disease, Loss of Sensual Pleasure, Overactive Thyroid, Low / High Blood Sugar etc. Environmental Conditions: Noise, Pollution, Lack of Oxygen, Extreme Hot / Cold weather etc. Organizational / Extraneous Conditions : Distance, Lack of Vision, Scarcity of Resources (MMM), Lack of Direction, Guidance & Training for New assignments, Extreme Conflict, Lack of Cohesiveness, Lack of transparency w.r.t. Information, Opportunity for Growth & Development, Misuse of Power for the benefits of limited No. of Employees, Unhygienic Working place, Unhealthy Working Environment etc.

EFFECT OF STRESS
Psychological Symptoms: Anxiety. Physiological Symptoms: Tension. Sleeping Difficulties. Perturbed Anger. Palpitations. Nervousness. Fatigue. Depression.

Behavioral Symptoms: Concentration Problem. Feel Restless & Helpless. Eating Disorder (Overeating / Less Eating). Increased smoking (for those who smokes). Indulge in Alcohol Drinking / Over-drinking.

Headache / Body-ache. Increase / Loss of Appetite. Constipation.

Indulge in drug abuse / Excessive use of drug.

Absenteeism & Increase in Manpower Turnover.
22

EARLY WARNING SIGNALS OF STREESS (1/2)

Feeling irritated with self and others. Inability to have sound sleep. Changes in Appetite. Inability to Laugh. Tend to remain alone & have a good time. Difficulty in Concentration. Lack of Interest in important tasks. Lack of interest in physical appearance or Cleanliness. Withdrawal or avoidance from others. Difficulty in Communication.
23

EARLY WARNING SIGNALS OF STREES (2/2)

Chronic fatigue - exhaustion, tiredness. A sense of Feeling physically weak. Anger at those making demands. Self-criticism, Suspiciousness. Negativity, Cynicism, and irritability. Frequent Headache. Weight loss or gain. Prolong Anxiety / Tension / Depression. Shortness of breath. Feelings of helplessness. Increased / Decreased degree of risk taking. Remain busy with one type of tasks only.
24

EXTERNAL STRESSORS - MAJOR LIFE EVENTS

o o o o o o o o o

o
o o

Sudden Change in Responsibilities. Marriage / Engagement. Change in financial status (Heavy Loss / Gain). Retirement / Loss of job. Death of a loved one, Divorce / Separation. Lack of Time / Suffering from Sensual Pleasure. Transfer / Change of Job / Work. Major Injury / Prolong Illness ( self / family ). Mortgage of property for higher amount of Loan. Moving to New House / New Place. Long Holidays. Minor / Major Violations of Law / Rules .
25

EXTERNAL STRESSORS - ORGANISATIONAL

o
o

Fast Change in Technology (Limited Reaction time to Adapt to Tech Change).

Major re-organisation: Expansion / Reduction. o Merger / Take-over by other Organisation / Company. o Variation in Work-load (Too little / Much). o Little information / input for Important Major Decisions. o Consistent Poor / Low Performance.
o o

o
o o o

Mandatory over-time. Insufficient resources (MMM). Continuous delays in Work / Assignments. Low Salary / Pay for high performance. Reduction (cuts) / Negligible Benefits for Employees. Unhealthy Working Conditions at Work-place.
26

Effect of Leadership Stress on Decision Making Stress Factors ------> Possible Response
Stress Factors: Time Pressure. High Risk / Threat. Physical Danger. -------------> Fear of Failure. Lack of control. Low Predictability. Rapid change in plan. Over loaded / Less information. Group / Peer Pressure. Possible Response: Reduce Information Search Rigid Perception. Rigid Cognition. Reduce No. of Alternative Solutions. Habitual Simpler Solutions. Defensive Attitudes. Collapse of Time Perceptive. All or No Response. Regressions. Irritability. Intolerance of Disagreement. Reduction Integrative Complexity, Simplified information Processing, Reduction ability for Composite Learning

Simplified Decision Making and Path for progress

--->

OCCUPATIONAL STRESS
In

the competitive environment, Occupational stress is a major problem all over the world. Its relationship with various diseases is becoming increasingly obvious, but probably more apparent are the vast socio-economic consequences manifested in absenteeism, labour turnover, loss of productivity and disability pension costs.

In the UK the Health and Safety Executive has estimated that half of the absenteeism which occurs is; due to work-stress.

In the Netherlands the percentage of workers who received a disability pension because of stress-related disorders (adjustment disorder) increased between 1981-94 from 21% to 30% and the number who to returned to work in the diagnosis group is lower than in any other group.

28

WORK STRESS BY OCCUPATION

Correlation with demographical variables:

High Stress %
Low Educational Level Higher Educational Level (15.1 (22.7 -

Low Stress %
84.9) 77.3)

Male Female Full-time Part Time

(18.7 (18.5 (21.7 (8.8

81.3) 81.5) 78.3) 91.2)

Married Single
High Salary Low Salary

(18.2 (17.3 ( 9.2 ( 27.3 -

81.8) 82.7) 90.8) 72.7)

29

WORK STRESS & OCCUPATION

Correlation with Work Job :

Variables Teaching Managerial

High Stress %

Low Stress %

41.5 % (90) 27.8 % (111) Professional & Support Management 26.7 % (111) Security 19.0 % (11) Literary, Artistic & Sports 16.8 % (16) Secretarial 14.2 % (30) Science and Engineering 13.0 % (34) Clerical 12.9 % (66)

58.5 % (127) 72.3 % (289) 73.3 % (305) 81.0 % (47) 83.2 % (79) 85.8 % (181) 87.0 % (228) 87.1 % (447)

30

COSTS OF STRESS

80% of all modern diseases have their origins in stress. In the UK, 40 million working days per year are lost directly from Stress related illness. Costs in absenteeism to British Industry is estimated at 1.5 billion pounds per year.

HIGH

P E R F O R M A N C E

LOW STRESS RELATIONSHIP BETWEEN STRESS AND JOB PERFORMANCE

32

Strategies for Stress Management

33

TYPE A PERSONALITY
An action-emotion complex that can be observed in any person who is aggressively involved in a chronic, incessant struggle to achieve more and more in less and less time and if required; to do so, against the opposing efforts of other things or persons.

Type A Personality Profile

Is impatient, Is always moving Talks rapidly, Walks rapidly, Eats rapidly Does two things at once Cant cope with leisure time. Is obsessed with numbers Measures success with quantity Is competitive, Is aggressive Constantly feels under time pressure

35

Type B Personality Profile

Is

not concerned about time. Has patient. Plays for fun, not to win. Relaxes without guilt. Has no pressing dead lines. Is mild mannered. Is never in a hurry.

COPING STRATEGIES FOR STRESS

Individual coping strategies Organizational Coping Strategies

Individual Coping Strategies

Have Your Own Balance Wellness Program

To have integrated balance in Social, Mental, Emotional, Physical, Spiritual factors use the followings:

Exercise on regular basis if possible. Have Sound Sleep. Reduce / Eliminate Alcohol and other drugs.

Use Relaxation techniques (breathing, autogenic training etc.).

Align with others at workplace. Give and take Social Support.

Have congenial work environment and use humor. Have Recreational activities at home / at workplace. Listen Music if required.

Do Meditation on regular basis if possible. Developing good social Networking

38

ORGANIZATIONAL COPING STRATEGIES

Create

a supportive organizational climate. Enrich the design of tasks.

Reduce conflict and clarify organizational roles.
Plan

and develop career paths and provide counseling.

Wellness Program

Make / adopt your Own Wellness program and try to have balance among all, if possible:

Psychological

/ Emotional. Meditational / Spiritual. Social. Physical. Entertainment.

USE YOUR BASIC RIGHTS

1) The right to express my feelings. 2) The right to express opinions / beliefs. 3) Right to change your opinion. 4) The right to say Yes / No to your...... 5) Use your Right to say I did not understand. 6) Use Your-Self Right, as not to do job only for the benefit of others. 7) The right to decline responsibility for other peoples problems. 8) The right to make reasonable requests from others. 9) The right to set my own priorities. 10) The right to be listened to and opinion to be taken sincerely
& seriously.

CONCLUSSION

The most important point is to Recognise the Stressors, Causes and Sources of Stress; Specially Negative Stress.

Stress is not a Condition for acceptance of weakness or inability to cope-up with the situation/s. BUT It is a way to identify the problem/s and to make Effective / Strategic plan to overcome it.

Consider Unnecessary Stress as Offence / Sin to Self & also to Others, It would be worth-while to investigate & Diagnose Stressors at Work-place and make efforts to adopt Stress Management Strategies from the perspective of exercising the fundamental right for having Wellness and Work-life Balance in the interest of Self, Others and Organization for getting / providing best possible Opportunity for growth & Development.

THANK YOU