Time and Stress Management
What Is Stress?

Stress
–

Psychological, Emotional, Physiological
Response
Stressors
–
Threatening Environmental Conditions
Why Is Stress
Management Important?


Organizational Costs
Individual Costs
–
–
–
Health Impairment
Job Burnout
Performance Decline
Exhibit 6.1: Relationship Between
Stress and Job Performance
Stress in Canada
Region
% as “stressed as they
could handle” “on the way
to overwhelmed”
Alberta
38
Atlantic Canada
41
British Columbia
37
Ontario
39
The Prairies
32
Quebec
64
The most stressful jobs
1.
2.
3.
12.
16.
20.
42.
50.
103.
104.
173.
245.
US President
Firefighter
Senior executive
Public relations
Advertising account executive
Stockbroker
Advertising sales
College Professor
Market research analyst
Personnel
Accountant
Actuary
176.6
110.9
108.6
78.5
74.6
71.7
59.9
54.2
42.1
41.8
31.1
20.2
Some facts



25% of white collar workers and 40% of blue
collar workers had a stress-related absence in
1998 at a cost of $12 billion
One in three Canadians bet 25-44 claims to be
a workaholic
The rate of physical and psychological
assaults on women in the workplace is 19%
higher in Canada than in the US. For men the
rate is 400% higher.
Experiencing stress
STRESSORS
REACTIONS
Anticipatory,
Encounter,Time,
Situational
Physiological,
Psychological
RESILIENCY
Physical
Psychological
Social
Exhibit 6.2: Model of the Stress Management Process
Potential Stressors
Personal Factors
Family problems
Financial problems
Health problems
Organizational Factors
High stress occupation
Job role
Overload
Under-utilization
Role ambiguity
Role conflict
Responsibility for others
Job Environment
Poor working conditions
Organizational politics
Poor work relationships
Environmental Factors
Economic Uncertainty
Technological Change
Politics
Experienced Stress
(SYMPTOM AWARENESS)
Stress Management
Individual
Seek help
Time management
Change jobs
Build resiliency
Personality
Companionship
Experience
Health (Exercise, diet)
Relaxation
Recreation
Organizational
Job Design
Selection & Placement
Training & Mentoring
Team Building
Employee Assistance
Communicating
Wellness Promotion
Consequences
Psychological
Heart Disease
Ulcers
Headaches
Emotional
Anxiety
Depression
Burnout
Behavioral
Aggression
Productivity
Avoidance
Successful Coping
High self esteem
Goal accomplishment
Feeling of well being
Managing Stress: Objectives




Becoming Aware of Negative Stress Symptoms
Determining the Sources
Determining the Cause
And then…
–
–
–
Cope temporarily with the stress
Eliminate stressors
Develop resiliency
How Can Awareness of Stress
Symptoms Be Enhanced?


Physical Symptoms
Psychological Substitutes
Never
Rarely
Sometimes Often Always
Constant fatigue
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[]
Low energy level
[]
[]
[]
[]
[]
Recurring headaches
[]
[]
[]
[]
[]
Gastrointestinal disorders
[]
[]
[]
[]
[]
Bad breath
[]
[]
[]
[]
[]
Sweaty hands or feet
[]
[]
[]
[]
[]
Dizziness
[]
[]
[]
[]
[]
High blood pressure
[]
[]
[]
[]
[]
Pounding heart
[]
[]
[]
[]
[]
Sources of Stress

Major Organizational Stressors
–
–
–

Major Personal Stressors
–
–
–
–

High-stress Occupations
Job Role
Interpersonal Relationships
Family Problems
Financial Problems
Health Problems
Personality
Major Environmental Stressors
–
–
–
Economic Uncertainty
Political Uncertainties
Technological Change
Types of Stressors: Causes




Time
Encounter
Situational
Anticipatory
Managing Stress
Eliminate
Stressors
Develop
Resiliency
Temporary
coping
mechanisms
Permanent
effects
Long term
Short term
Enactive
approach
Proactive
approach
Reactive
approach
Long time
required
Moderate time
required
Immediate
Resiliency:

Physiological
–
–

Cardiovascular
conditioning
Proper diet
Social
–
–
–
Supportive relations
Mentors
teamwork
Psychological
–Balanced
lifestyle
–Hardy
personality
–Small
wins strategy
–Relaxation
techniques
Short term strategies


Reframing
Imagery
Types of stressors and what we can
do about them

Time Stressors
–
–

Work overload
Lack of control
Elimination Strategies
–
–
Principles of time management
Delegation
Eliminating time stressors:
Time management

“Effective time management can enable
managers to gain control over their time and
organize their fragmented, chaotic
environment.”
Effective time management
means…




Spending time on important, not just urgent
matters
Distinguishing clearly between importance and
urgency
Focusing on results not methods
Not feeling guilty when saying no
Effective time management
URGENCY
IMPORTANCE
High
High
Low
Low
80/20 Rule
Activities
Time Spent
Results
Trivial
80%
20%
Vital
20%
80%
Efficient time management


Too little time; too much to do
How do I get more done?
Schedule

Schedule Activities
• Horizontal Scheduling
• Vertical Scheduling
• Directing and Controlling
Rules










Read selectively

Make lists

Everything in its place

Prioritize

Multitask the routine

Discretionary task jar

Divide up the big jobs

Critical 20%
Best time for important jobs

Arrange non-interrupted
time

Don’t procrastinate
Keep track of time
Set deadlines
Use waiting time
Designate time for busy
work
Closure on one thing a day
Schedule personal time
Limit worry time
Long term objectives
Continuous improvement
Tips for managers








Hold routine meetings at end of day
Set time limit
Hold meetings only if needed
Agendas, minutes
Start on time
Paper work decisions
Organize
Limit interruptions



Delegate
Empowerment: allow for initiative
Give credit to those who deserve it
Types of stressors and what we can
do about them

Encounter Stressors:
–
–
–

Role Conflicts
Issue
Interaction
Elimination Strategies:
–
–
Delegation
Interpersonal skills


Conflict resolution
Resilience
–
Social support; Collaboration


Self awareness
EQ
Types of stressors and what we can
do about them

Situational Stressors:
–
–

Elimination Strategies:
–
–


Unfavourable working conditions
Rapid change
Work redesign
Changing jobs
Short term Strategies
resiliency
Work redesign




Level of task demand
Level of autonomy (individual control &
discretion)
Level of interest
Feedback
Types of stressors and what we can
do about them

Anticipatory Stressors:
–
–

Unpleasant expectations
Fear
Elimination Strategies:
–
Time management



Priorities; planning
Short term strategies
Resiliency
Stress and Self awareness




Values
Attitude towards change
Cognitive style
Interpersonal orientation
“There is more to life than
increasing its speed.”
Mahatma Gandhi