Managing Change
and Stress
Central Washington University
January 24, 2013
Tom Sweeney, CEAP
Employee Assistance Program
The “Too Much” Phenomenon
• Too many changes
• Too many unrealistic expectations
• Too much responsibility
• Too much information
Primary issues:
1.
2.
3.
4.
Responsibility & accountability
Challenge or problem
Chosen or imposed
Control or influence
Change, Stress and Distress
Change:
Situational: one event causing stress or distress
Cumulative: additional events impacting you
Traumatic: situation with magnified impact on you
Stress:
physical, emotional, & psychological response to a demand
Eustress: everyday stress of life
Distress: feeling “all stressed out”
Impact of Distress
Physical:
increased heart rate, blood pressure & perspiration; headache & GI issues;
illness & disease
Mental:
impaired decision-making, problem-solving, concentration, focus, attention &
memory
Emotional:
uncertainty, fear, depression, anxiety; grief & sadness; hopeless & helpless;
frustration, anger
Behavioral:
isolation; temper tantrums; violence; misuse of food, medication, substances,
computer
Workplace:
performance or attendance issues & interpersonal conflicts
Coping
The ABC approach:
1. Activating stressor – event or situation
2. Beliefs – thoughts and perceptions about A
3. Consequences – physical, emotional, behavioral,
interpersonal
4. Plan – consistent and dedicated action
Another Approach
Situation management:
requires action to influence outcomes & cope
effectively in stressful situations
Self-control:
requires taking personal responsibility for actions &
reactions to a situation
Effective Management
Situation Management:
• problem-solving & decision-making skills
• task & time management skills
• communication & conflict resolution skills
Self-Control:
• perceptions, attitude, & behavior
• thoughts, feelings, & behavior
• resilience
Resilience
 Ability to bounce back
 Includes focus on responsibility and
accountability
 Stress Management is a tool that can help you
become resilient
 Self-care – mental, emotional & physical
Resilience
Five key attributes of resilience:
1.
2.
3.
4.
5.
Positive
Focused
Flexible
Organized
Proactive
How resilient are you? How resilient will you become?
Your Life
• Physical
• Occupational
• Environmental
• Emotional
• Intellectual
• Social
• Spiritual
Coping on the Job
• Bring a healthy “self” to work.
• Use one another to problem-solve & reach common
goals.
• Act to diffuse concerns as they arise.
• Practice sensitivity when communicating.
• Build & practice workplace resilience.
• Consult with available resources:
Mgmt, HR, Union, HRC, DRS, DRC, EAP, PCP
WA State EAP
Pro-Health
Pro-Job
Pro-Performance
Contact “your” EAP for assistance in
dealing with life’s twists and turns
Toll Free:
Olympia:
877.313.4455
360.753.3260