Stress Management at Work : General Awareness 1.What is Stress? 2. Types of Stress 3. Individuals 3. Stress Origins & Body Systems 4. Adaptation Syndrome 5. Symptoms What is Stress? Stress is the WEAR AND TEAR our minds and bodies experience as we attempt to cope with our continually changing environment. Stressor : A stressor is a chemical or biological agent, environmental condition, external stimulus or an event seen as causing stress to an organism. Types of Stress EXTERNAL STRESS : o stress that comes from INTERNAL STRESS : o Internal stress is stress the environment or that comes from within surrounding. us and is often the most o Anything from noise, overcrowding and common cause of stress. o Much of the stress pollution, response is self-induced. relationship/financial Those feelings and problems, major life thoughts that pop into your Stress Feelings - It is a response to a feeling, situation or event that interferes with your sense of well-being. External Stressors - stress that comes from the environment or surrounding. 1 Physical Environment Social Interaction 3 Events 5 2 Organizational 4 Daily Major Life Hassles • Physical Environment The input from the world around you can be a source of stress. • Social Interactions Meeting new people can be stressful. • Organizational Common stressors at work. • Major Life Events These changes can be positive or negative. • Daily Hassles It is the minor irritations and annoyances that are part of our everyday lives. Internal Stressors ❑ Are those feelings and thoughts that pop into our head that cause us unrest. • Lifestyle Choices It is how a person makes about living and behaving according to their attitudes, tastes and values. • Negative Self-talk Something that most of us experience from time to time that creates significant stress, not only to us but also to those people around us. • Mind Traps Are irrational thought patterns that blind us to the truth that causes us to consume our thinking, including what we pay attention to, and to impact how we feel and our decision making and actions. • Personality Traits It reflects people’s characteristics patterns of thoughts, feelings, and behaviour. Symptoms of Stress ❑ Physical symptoms of stress include: ✔ Aches and pains. ✔ Chest pain or a feeling like your heart is racing. ✔ Exhaustion or trouble sleeping. . ✔ Headaches, dizziness or shaking. ✔ High blood pressure. -Muscle tension ❑ Behavioral symptoms of stress include: ✔ Changes in appetite ✔ Procrastinating and avoiding responsibilities. . ✔ Increased use of alcohol, drugs, or cigarettes. ❑ Emotional symptoms of stress include: ✔ Becoming easily agitated, frustrated, and moody. ✔ Feeling overwhelmed, like you are . losing control or need to take control. ✔ Having difficulty relaxing and quieting ❑ Mental Symptoms ✔ Lack of Concentration ✔ Memory Loss ✔ Difficulty in making decisions ✔ Confusion . ✔ Disorientation Kinds of Stress • Negative Stress • Positive Stress It is a 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. Stress can also have a positive effect, spurring motivation and awareness, providing the stimulation to cope with challenging situations. Stress also provides the sense of urgency and alertness needed for survival when confronting threatening situations. • The Individual Everyone is different, with unique perceptions of, and reactions to, events. There is no single level of stress that is optimal for all people. Some are more sensitive owing to experiences in childhood, the influence of teachers, parents and religion etc. Factors Influencing Work Stress The Drive for Success Uncertainty Changing Work Patterns Conflict Working Conditions Responsibility Overwork Relationships at Work Underwork Change at Work Factors Influencing Work Stress The Drive for Success Changing Work Patterns Working Conditions Overwork Underwork ❑ The Drive for Success Is a powerful indicator of perseverance, consistent effort, and achieving one's goals. People with this drive feel compelled to succeed, whether they create their own goals or are assigned ❑ Changing Work Pattern goals by . Many people feel lucky to have a job. Unemployment, redundancy, shorter working weeks, new technology affect emotional and physical security. No more jobs for life, more short - term contracts. Financial ❑ Working Conditions Physical and mental health is adversely affected by unpleasant working conditions, such as high noise levels, lighting, ❑ Overwork temperature and unsocial or excessive hours. Stress may occur through an inability to cope with the technical or . intellectual demands of a particular task. Circumstances such as long hours, unrealistic deadlines and frequent interruptions will ❑ Underwork This may arise from boredom because there is not enough to do, or because a job is dull and repetitive. . FACTORS INFLUENCING WORK STRESS Uncertainty Conflict Responsibility Relationships at Work Change at Work ❑ Uncertainty It is also defined as doubt. When an individual feels unsure about his/her job it can result uncertainty and stress. ❑ Conflict An individual can experience conflict when he/she does not want . conflict with their personal life, family, values and social. ❑ Responsibility Having a huge responsibility can also increase stress. ❑ Relationship at Work Building a good relationship with your colleagues is a good a thing but can also be crucial. ❑ . Changes at Work Behavioral routines like retirement and promotion can be External Stresses – Organizational - Company take over - React to changes - Reductions / layoffs - Advancement difficult - Major re-organization - Red tape delays jobs - Company sale / relocation - Insufficient resources - Employee benefit cuts - Pay below going rate - Mandatory overtime required - Technology changes - Little input into decisions - Employee benefits poor - Mistake consequences severe - Workplace conditions - Workloads vary - Consistent poor - Fast paced work performance Recognize the Problem - The most important point is to recognize the source of the negative stress. This is not an admission of weakness or inability to cope! It is a way to identify the problem and plan measures to overcome it. . . Stress Control • ABC STRATEGY The ABC Strategy/Technique is an approach developed by Albert Ellis and adapted by Martin Seligman to help us think more optimistically. The Technique pushes you to analyze three aspects of a situation: Adversity. Beliefs. Consequences. ❑ In short, we encounter Adversity (or, an Activating Event, as per Ellis's original model). How we think about this creates Beliefs. These beliefs then influence what we do next, so they become Consequences ❑ The key point occurs between adversity and belief. When you encounter adversity, how you tend to explain it to yourself directly impacts your mindset and your relationships. Seligman calls this your "explanatory style," and he says that it is a habit that influences your entire outlook on life. Change Your Thinking 1. Re-framing is a technique to change the way you look at things in order to feel better about them. 2. Positive thinking forgets powerlessness, dejection, despair, and failure. We should focus on: a. Focus on your strengths b. Learn from the stress you are under c. Look for opportunities d. Seek out the positive. Change Your Behavior 1. Be Assertive - Being assertive involves standing up for your personal rights and expressing your thoughts, feelings, and beliefs directly. - Assertiveness helps us to manage stressful situation and will help to reduce the frequency. - Assertive people (a) respect themselves and others. (b) takes responsibility. (c) ask openly for what they want. (d) self-confidence. (e) not reliant. - Assertive skills (a) establish good eye contact. (b) stand or sit comfortably. (c) talk firmly. (d) use body language. (e) concise and on point. Change Your Behavior 2. Be Organized - Poor organization is one of the most common causes of stress. - Improve time management skills 3. Ventilation 5. Diversion and Distraction 4. Humor - Take time out - Good stress-reducer - Get away from things that bother you - Applies at home and work - Reduce stress level - Improves breathing - Calm down - Pumps endorphins - Think logically Change Your Lifestyle 1. Diet 2.Quit smoking & alcohol 3.Exercise 4.Sleep 5.Leisure 6. Relaxation Thank You For Listening!! Review!!!! Wear and tear of body and mind experience. Stress that comes from within us. ✔ Internal Stress ✔ Stress Cause of stress ✔ Stressor It is also defined as doubt. When an individual feels unsure about his/her job. Stress that comes from environments or surroundings. ✔ External Stress ✔ Uncertainty It is a response to a feeling or situation. ✔ Stress feeling Common Stressors at work ✔ Organizational It is the minor irritations and annoyances that are part of our everyday lives. ✔ Daily hassles Building a good relationship with your colleagues is a good thing but can also be crucial. ✔ Relationship at work Behavioral routines like retirement and promotion can be stressful. ✔ Changes at work It is one of the factors of stress that is a powerful indicator of achieving one's goals. ✔ Drive for success It is a factor that the physical and mental health can be affected. ✔ Working condition The employee is tired because the work he/she does is repetitive, in this situation in what factor this situation belongs. ✔ Underwork What are the 4 Symptoms of Stress ✔ Physical, Behavioral, Mental, and Emotional Give 2 example of Physical Symptom. ✔ -Aches and pains. ✔ -Chest pain or a feeling like your heart is racing. Exhaustion or trouble sleeping. ✔ -Headaches, dizziness or shaking. -High blood pressure. -Muscle tension or jaw clenching. -stomach or digestive problems. Give 2 example of Behavioral Symptoms. ✔ -Changes in appetite -- either not eating or eating too much. ✔ -Procrastinating and avoiding responsibilities. ✔ -Increased use of alcohol, drugs, or cigarettes. ✔ -Exhibiting more nervous behaviors, such as nail biting, fidgeting, and pacing. Give 2 examples of Emotional Symptom. ✔ -Becoming easily agitated, frustrated, and moody. ✔ -Feeling overwhelmed, like you are losing control or need to take control. ✔ -Having difficulty relaxing and quieting your mind. ✔ -Feeling bad about yourself (low self-esteem), lonely, worthless, and depressed. ✔ Avoiding others. Give 2 examples of Mental Symptoms ✔ - -Lack of Concentration -Memory Loss -Difficulty in making decisions -Confusion -Disorientation
