CHAPTER 17

ACHIEVING WELLNESS AND MANAGING STRESS

THE PHYSIOLOGY AND CONSEQUENCES OF STRESS

Stress is an internal reaction to any force that threatens to disturb a person's
equilibrium, usually resulting in some form of emotional discomfort. A stressor is
the external or internal force that brings about the stress.

The body prepares itself chemically to do battle against the stressor (the fight-or-
flight response) resulting in the physiological symptoms of stress such as an
increase in heart rate. Recent studies suggest the possibility that women, along
with females of other species, react differently to major stressors. Instead of the
fight-or-flight response typical of males, they tend and befriend. Under stress,
women are more likely to protect and nurture their children (tend) and turn to
social networks of supportive females (befriend).
Another useful explanation of how stress affects people is that when faced with
stress, the brain acts much like a thermostat. The brain senses stress as damage
to well-being and therefore sends out a signal to the body to cope.

A. Consequences and Symptoms

A stressful life event usually leads to a high cholesterol level and high
blood pressure. Too much arousal over a period of time can lead to
psychosomatic disorders. Stress symptoms vary considerably from one
person to another.

The right amount of stress prepares us for meeting difficult challenges and
spurs us on to peak intellectual and physical performance. In general,
performance tends to be best under moderate amounts of stress. If stress is
too great, people become temporarily ineffective. Under too little stress,
people may become lethargic and inattentive.

One of the major problems of prolonged stress is that it may lead to burnout,
a condition of emotional, mental, and physical exhaustion in response to
longterm job stressors. The burned-out person often becomes cynical.

SOURCES OF STRESS IN PERSONAL LIFE

Almost any form of frustration, disappointment, setback, inconvenience, or
crisis in your personal life can cause stress. The list is dynamic because new
sources of stress emerge continuously.

1. Significant Life Change. A general stressor that encompasses both work

and personal life is having to cope with significant change. One topic
worthy of class discussion is whether it is true that being imprisoned has
about the same stress impact as marital separation.

2. Low Self-Esteem. Low self-esteem has several links to stress. Being in a bad
mood continually functions like a stressor. Also, people with low self-
 esteem get hurt more by insults. Another problem is that people with low
self-esteem doubt their ability to work their way out of problems. As a
result, minor challenges appear to be major problems.

3. Everyday Annoyances. Managing everyday annoyances can have a greater

impact on your health than major life catastrophes. "Small stuff' can do
more damage than "big stuff."

4. Social and Family Problems. Many stressors are found at home and among
friends.

5. Physical and Mental Health Problems. Stress creates physical and mental
health problems and being ill physically or mentally acts as a stressor of its
own. Thinking that you might soon contract a life-threatening illness is
stressful.

6. Financial Problems. Financial problems are a heavy stressor. Although a

person might not be obsessed with money, not having enough money to
take care of what he or she perceives as the necessities of life can lead to
anxiety and tension.

7. School-Related Problems. Student life can be stressful, a fact that lends

itself to lively class discussion.

PERSONALITY FACTORS CONTRIBUTING TO

STRESS
A. Tvpe A Behavior
The impatient, demanding person who also has free-floating hostility
experiences stress. Hostility, anger, cynicism, and suspiciousness lead to heart
problems, whereas impatience, ambition, and being work-driven are not
associated with coronary disease. A study showed that men who scored high on
a test of hostility were more likely to develop heart disease in several years.
B. Belief in External Locus of Control
People with an external locus of control believe that external forces control
their fate. As a result, they experience more stress. Conversely, people with an
internal locus of control believe that fate is pretty much under their control. As
a result, they are less susceptible to stress.
C. Negative Affectivitv
A major contributor to being stress prone is negative affectivity, a tendency
to experience aversive emotional states. A person with negative affectivity is
likely to experience anger, scorn, revulsion, guilt, and self-dissatisfaction.

SOURCES OF WORK STRESS

A. Work Overload or Underload
Having too much, or too little, to do can create job stress. Role overload leads
to both fatigue and a feeling of being perpetually behind schedule. Demanding
higher and higher speed from workers also leads to overload, as does heavy
travel. Role underload can illustrate the need for self-fulfillment.
B. Role Ambiguity and Role Conflict
Role ambiguity is a condition in which the jobholder receives confusing or
poorly defined expectations. (Creative people, however, enjoy ambiguity.)
Role conflict refers to having to choose between two competing demands or
expectations.

C. Adverse Environmental Conditions

A variety of adverse organizational conditions are stressors, as identified by
The National fustitute of Occupational Safety and Health. Sick buildings
(those containing airborne pollutants) and too much time staring into a
computer monitor are other key stressors.

Repetitive motion disorder is a major stressor. A frequent problem is carpal

tunnel syndrome that occurs when repetitive flexing and extension of the
wrist causes the tendons to swell, thus trapping and pinching the median nerve.
The syndrome creates stress because of the pain and misery. Repetitive motion
disorders can often be prevented by computer workers taking frequent rests
breaks, and using a well-designed combination of the worktable, chair, and
monitor. Being comfortable while working prevents physical strain.

E. Adverse Customer Interaction and Emotional Labor

Customer interaction can be quite stressful as customers badger and harass
employees. The sales associate often feels helpless because the "customer is
always right." Related to adverse customer interaction is the stressor of having
to control the expression of emotion to please, or avoid displeasing, a customer.
Emotional labor is the process of regulating both feelings and expressions to
meet organizational goals.

MANAGING STRESS
Virtually everybody needs a program of stress management to stay well. Three
strategies of stress management, and techniques to support the strategies, are
described in this section.
A. Dealing with Stress by Attacking Its Source
Dealing directly with stressors is necessary to stay well in the long range.
1. Eliminating or Modifying the Stressor. The most effective approach to
stress management is to eliminate the stressor giving you trouble, such as
switching to a less stressful job.
2. Place the Stressful Situation in Perspective. Reevaluating the stressor
sometimes helps you to place it in proper perspective. Ask, "What is the
worst thing that could happen to me if I fail in this activity?"
3. Gaining Control of the Situation. If you get the situation under your control
it will become less stressful. A study showed that managers who were able
to resolve conflict and clarify their work expectations perceived potential
stressors as less threatening.
B. Reducing Stress through Social Support
By getting close to others you build a support system-a group of people on
whom you can rely for encouragement and support. The usual method of
reducing stress is to talk over your problems while the other person listens.
Switching roles, thereby helping others, can also reduce stress.

C. Relaxation Techniques for Handling Stress

1. Relaxation Response. The relaxation response is a bodily reaction in

which you experience a slower respiration and heart rate, lowered blood
pressure, and lowered metabolism. Using the relaxation response, you
close your eyes, relax, and concentrate on a word or prayer, and then
repeat the word or prayer several times.

2. Meditation. The oldest stress management technique is back in vogue.

Meditation is a systematic method of concentration, reflection, or
concentrated thinking, designed to suppress the activity of the sympathetic
nervous system. The meditator reaches a deep state of mental and physical
calmness and relaxation, driving away accumulated stress.

D. Exercising Properly
The right amount and type of physical exercise contributes substantially to
wellness. If a sport is taken too seriously it may add stress. Exercise releases
endorphins into the body that create some euphoria, and are painkillers. Mental
benefits of exercise include increased self-confidence; improved body image
and self-esteem; improved mental functioning, alertness, and efficiency; release
of accumulated tensions; and relief from mild depression.

Yoga and Tai Chi have become popular forms of physical and mental
conditioning. The combination of moderate exercises- long, slow movements-
and concentration are particularly effective stress reducers.

E. Rest Sufficiently
Rest offers benefits similar to those of exercise, such as stress reduction,
improved concentration, improved energy, and better tolerance for frustration.
The current interest in adult napping reflects the awareness that proper rest
makes a person less stress prone and enhances productivity. Naps of about 15
minutes duration taken during the workday are used both as energizers and as
stress reducers.

F. Maintaining a Healthy Diet

Eating nutritious foods is valuable for mental as well as physical health. Food
requirements for wellness differ depending on factors such as age, sex, body
size, physical activity, and body condition.
TWO KEY PERSPECTIVES ON UNDERSTANDING AND DEALING
WITH PERSONAL PROBLEMS
One perspective is to identify self-defeating behavior and ways to reverse the
trend. The second perspective emphasized the importance of resilience in dealing
with personal problems.

A. Self-defeating Behavior
Many personal problems arise because of self-defeating behavior. A person
with self-defeating tendencies intentionally or unintentionally engages in
activities or harbors attitudes that work against his or her best interest. In short,
it is the same is being your own worst enemy.

Four widely applicable strategies for overcoming and preventing self-defeating

behavior are:

1. Solicit Feedback on Your Actions. Feedback is essential for monitoring

whether you are sabotaging your career or personal life. A starting point is
to listen carefully to any direct or indirect comments from your superiors,
subordinates, coworkers, customers, and friends about how you are coming
across to them.

2. Learn to Profit from Criticism. Learning to profit from criticism is

necessary to benefit from feedback. Furthermore, to ignore valid criticism
can be self-defeating.

3. Stop Denying the Existence of Problems. Many people sabotage their

careers because they deny the existence of a problem and, therefore, do not
take appropriate action. Denial takes place as a defensive maneuver against
a painful reality.
 4. Visualize Self-Enhancing Behavior. To apply visualization, program
yourself to overcome self-defeating actions and thoughts. Imagine yourself
engaging in self-enhancing, winning actions and thoughts.

B. Developing Resilience
Resilience, the ability to withstand pressure and emerge stronger for it, is a
strategy for achieving wellness. Recovering from major problems helps a
person retain wellness and become even more well in the long term.