STRESS

&
STRESS MANAGEMENT
 WHAT IS STRESS?
Stress is your mind and body’s response or reaction
to a real or imagined threat, event or change.

Stress is an individual’s adaptive response to a

situation that is perceived as challenging or
threatening to the person’s well being.
LEVELS OF STRESS
Eustress

Distress
EUSTRESS
Eustress or positive stress occurs when the
level of stress is high enough to motivate one to
move into action to get things accomplished.
DISTRESS
Distress or negative stress occurs when your level of
stress is either too high or too low and your body and/or
mind begin to respond negatively to the stressors.
Eustress vs. distress

What causes eustress for some people could

cause distress for others

Person feels
confident, has
planned time
Exam to study
next
week

Person is
unprepared, has
four other
exams
ALARM STAGE
As you begin to experience a stressful event or perceive
something to be stressful psychological changes occur in
your body. This experience or perception disrupts your
body’s normal balance and immediately your body
begins to respond to the stressor(s) as effectively as
possible.
EXAMPLES
Cardiac - increased heart rate
Respiratory - increased respiration
Skin - decreased temperature
Hormonal - increased stimulation of
adrenal genes which produce an adrenal
rush.
RESISTANCE STAGE
During this stage your body tries to cope or adapt to the
stressors by beginning a process of repairing any damage the
stressor has caused. Your friends, family or co-workers may
notice changes in you before you do so it is important to
examine their feedback to make sure you do not reach
overload.
EXAMPLES
Behavior indicators include: lack of
enthusiasm for family, school, work or life
in general, withdrawal, change in eating
habits, insomnia, hypersomnia, anger,
fatigue.

Cognitive Indicators include: poor problem

solving, confusion, nightmares, hyper-
vigilance.
 RESISTANCE STAGE EXAMPLES
Emotional indicators include:
 tearfulness
 fear
 anxiety
 panic
 guilt
 agitation
 depression
 overwhelmed.
EXHAUSTION STAGE
During this stage the stressor is not being
managed effectively and the body and mind
are not able to repair the damage.
 EXAMPLES

Digestive disorders, withdrawal, headaches,

tension, insomnia, loss of temper.
Stage 1: Activation of adrenal Release of Individual
Alarm pituitary cortex glucocorticoids from ready for fight
reaction system. Release of adrenal system. or flight
ACTH Stress response

Alarm systems are at full

Stage 2: capacity. Parasympathetic Coping strategies Fight or flight
nervous system calls for more (e.g. denial of response is
Resistance cautious use of resources stress) are used less effective

Physiological systems Stress-related

Stage 3: involved in alarm Shrinkage of parts diseases become
Exhaustion reaction and resistance of immune system more likely
become ineffective
Feeling good about yourselves can be an effective buffer against stress. Eliminate unnecessary worries.
Most worries are either passed on to us by another or conjured up in our imagination.
GET PHYSICAL
1. Relax neck and shoulders
2. Take a stretch
3. Get a massage
4. Exercise

GET MENTAL
5. Count to 10
6. Control your thoughts
7. Fantasize
8. Congratulate yourself
9. Ignore the problem if appropriate, after evaluation
10. Perform self maintenance
11. Talk to a counselor

GET SPIRITUAL
12. Meditate
13. Pray
14. Remember your purpose

USE YOUR BODY AND MIND TOGETHER

15. Take a break
16. Get hug therapy
17. Try progressive relaxation
18. Try yoga
19. Try aroma therapy
20. Laugh
DEVELOP NEW SKILLS
21. Prioritize daily tasks
22. Learn something
23. Practice a hobby
STRESSORS
The threats, events or changes that cause stress are
commonly called stressors.
 Types of Stressors
Stressors are of five types.

1. Interpersonal Stressors
2. Role Related Stressors
3. Task Control Stressors
4. Organizational & Physical Environment Stressors
5. Work – Nonwork Stressors
Interpersonal Stressors

Interpersonal stressors at work

Workplace violence
Workplace bullying
Dealing with customers
Teamwork
Workplace Violence
Workplace violence is any physical assualt,
threatening behavior, or verbal abuse occurring in the
work setting

A workplace may be any location either permanent or

temporary where an employee performs any work-
related duty
ACTS OF WORKPLACE VIOLENCE
Aggravated assault
Product tampering
Sabotage
Homicide
Includes acts committed during robberies
WHO COMMITS WORKPLACE VIOLENCE?

Employee
Former Employee
Contractor
Customer
Vendor
INDICATORS OF A PERPETRATOR

Obsessed with guns, gun magazines

Interested in past acts of violence in the
workplace
Makes open or veiled threats
Obsessed with job
Loner
INDICATORS OF A PERPETRATOR

Paranoid

Can’t take criticism

Holds a grudge
SUPERVISORS ROLE
Be prepared to listen to employee concerns
Notify Human Resources of potential problem
Work with organization EAP (Employee
Assistance Personnel)
Notify Security of potential problem
WHY MEN AS PERPETRATOR?
More aggressive

Taught not to seek help

“Be Tough”
WHAT CAN AN ORGANIZATION DO?

Prepare employees for downsizing

Implement humane termination policies
Provide job skills training
Provide counseling
Workplace Bullying
Also called “Workplace Incivility”.
It refers to offensive, intimidating, or humiliating
behavior that degrades, ridicules, or insults another
person at work.
spreading malicious rumours, gossip, or innuendo
that is not true
excluding or isolating someone socially
intimidating a person
undermining or deliberately impeding a person's
work
physically abusing or threatening abuse
removing areas of responsibilities without cause
constantly changing work guidelines
establishing impossible deadlines that will set up the
individual to fail
withholding necessary information or purposefully
giving the wrong information
making jokes that are 'obviously offensive' by spoken
word or e-mail
intruding on a person's privacy by pestering, spying
or stalking
assigning unreasonable duties or workload which are
unfavorable to one person (in a way that creates
unnecessary pressure)
under work - creating a feeling of uselessness
yelling or using profanity
criticizing a person persistently or constantly
belittling a person's opinions
unwarranted (or undeserved) punishment
blocking applications for training, leave or promotion
tampering with a person's personal belongings or
work equipment
People who are the targets of bullying may experience
a range of effects. These reactions include:

shock
anger
feelings of frustration and/or helplessness
increased sense of vulnerability
loss of confidence
physical symptoms such as
inability to sleep
loss of appetite
psychosomatic symptoms such as
stomach pains
headaches
panic or anxiety, especially about going to work
family tension
inability to concentrate
low morale and productivity
How can bullying affect the
workplace?
increased absenteeism
increased turnover
increased stress
increased costs for employee assistance programs (EAPs),
recruitment, etc.
increased risk for accidents / incidents
decreased productivity and motivation
decreased morale
reduced corporate image and customer confidence, and
poorer customer service.
Role-Related Stressors
•
This includes conditions where employees
have difficulty understanding, reconciling, or
performing the various roles in their lives.
Role conflict
Role conflict: refers to the degree of incongruity or incompatibility of
expectations associated with the person’s role.

Role conflict as the "simultaneous occurrence of two (or more) sets of

pressures such that compliance with one would make more difficult
compliance with the other"
Inter role conflict: "Inter-role conflict is a form of role conflict in which the sets
of opposing pressures arise from participation in different roles"
Intrarole conflict
Person-role conflict

Role ambiguity: A lack of clarity and predictability of the outcomes of one’s

behavior.

Uncertain duties, authority

Workload
Too much/too little work
Task Related Stressors
As a private driver for an executive Ram Singh knows that traffic jams are a way of
life in Delhi. It is impossible to avoid this distressing fact everyday. Traffic delays
also require Ram Singh to work longer hours. “Even watching TV or spending time
with family doesn’t get rid of my stress. It’s driving me mad.”

Task control
•
Machine pacing
•
No work schedule control
Task related stressor increases with the person’s level of responsibility.
Organizational & Physical Environment
Stressors
•
Downsizing

Lay off survivors experience stress

•
Reduced job security
•
Chaos of change
•
Additional workload

Stress due to Physical environment

•
Excessive noise
•
Poor lightening
•
Safety hazards
Work-Nonwork Stressors
•
Time-based conflict
–
due to work schedule, commuting, travel
–
“second shift” (most housework)

•
Strain-based conflict
–
work stress affects home, and vice versa

•
Role behavior conflict
–
incompatible work and Nonwork roles
Individual Differences in Stress

•
Perceive the situation differently
–
Self-efficacy
–
Locus of control

•
Different threshold levels of resistance to
stressor
•
Use different stress coping strategies
Type A / Type B Behavior Pattern

Type A Behavior Pattern Type B Behavior Pattern

•
Talks rapidly •
Handles details patiently
•
Is devoted to work •
Is less competitive with others
•
Is highly competitive •
Contemplates issues carefully
• Struggles to perform several tasks
• Has a low concern about time
•
Has a strong sense of time limitations
urgency
•
Doesn't feel guilty about relaxing
•
Is impatient with idleness

•
Loses temper easily
•
Has a relaxed approach to life

•
Interrupts others • Works at a steady pace
WORKAHOLISM

A person who is highly involved in work, feels

compelled to work, and has a low enjoyment of
work.
We can say a person as workaholic when:

• A person takes work with him to home and is engage in work during
weekends and vacation.
• The only activity that he likes to and talks about is their work.
• Work makes them happier than anything else in their life.
• Workaholics take complete responsibility for the outcome of their work
efforts.
• Many workaholics at work found as an energetic and competitive person,
while at home they are lethargic and depressed.
• They get impatient with people who have other priorities besides work.
• Many workaholics afraid that if they don't work hard they will lose their job
or be a failure.
• They do not care about their long hours hurt their family or other
relationships.
 Types of Workaholic
•
Stereotypic Workaholics:

They exhibits compulsive behavior & are preoccupied with work, often to the
exclusion and detriment of the workaholic’s health.
•
Enthusiastic workaholics:

They have high work involvement, drive to succeed, and work enjoyment.
•
Work Enthusiasts:

They have high work involvement and work enjoyment, but low drive to
succeed.
Consequences of Distress
•
Physiological consequences
–
cardiovascular diseases
–
ulcers, sexual dysfunction, headaches

•
Behavioral consequences
–
work performance, accidents, decisions
–
absenteeism -- due to sickness and flight
–
workplace aggression

•
Psychological Consequences
–
moodiness, depression, emotional fatigue
Job Burnout
The process of emotional exhaustion, cynism, and
reduced efficacy resulting from prolonged exposure to
stress.

uninterrupted heavy workload

 irregular sleep habits
 decreases in rest

heavy physical work  decrease social time

 alcohol abuse

 increased smoking
excessive demands from irregular overtime
and shift work  unhealthy diet

 neglecting medical checks

 breakdown in family life

excessive workloads from emotional stress,
such as responsibility, transfers, and
conflicts
 The Job Burnout Process

Interpersonal and role – related stressors

Emotional exhaustion
Physiological,
Psychological, and
Behavioral
Cynicism or depersonalization consequences

Reduced Efficacy
• Emotional Exhaustion:

Lack of energy, tiredness, and a feeling that one’s emotional resources are
depleted or used up.

Person will lack in energy to take up another task or face to face encounter.

Determinants of Emotional Exhaustion:

1. Work overload

2. Role conflict

3. Personal expectations

4. Interpersonal interactions
Cynicism or Depersonalization

• Indifferent attitude towards work.

• Personal detachment from work.
• Treating others more as an objects rather than
people.
Reduced Efficacy (or reduced personal
accomplishment)
• Feeling of diminished confidence in the ability to
perform the job well. A person’s self efficacy
declines.
• Individuals experiencing diminished personal
accomplishment trivialize the things that they are
successful at and no longer feel they are able to
make a difference through their work or personal
interactions.
 Personality and Job Burnout

Personality factors also influence job burnout:

Neuroticism is associated with higher levels of burnout
Agreeableness is associated with lower levels of
burnout
 Coping With Job Burnout

• Control versus Escape Coping

– Control coping is dealing directly with a problem
to resolve it
– Escape coping is dealing with the emotions
resulting from a problem
General Coping Techniques
• Problem solving

• Planning actions, evaluating alternatives, seeking social support

• Positive thinking

• Maintaining a positive attitude, imagery, and self-talk

• Palliative measures

• Muscle relaxation, deep breathing, and meditation

 Personality and Coping with Burnout

• Personality is related to the effectiveness of

different coping strategies:
– Neuroticism
• Social support
– Agreeableness
• Escape coping mechanisms
Consequences of burnout
• Absenteeism
• Non – compliance
• Interpersonal & group conflict
• Lack of team work
• Low productivity
Stress Management Strategies

Remove the stressors

Stress Management
Receive social Withdraw from
Strategies
support the stressors

Control stress Change stress

consequences perception
TIME STRESS SCALE

Do you plan to slow down in the coming year?

Do you consider yourself a workaholic?  

When do you need more time, do you tend to cut back on your sleep?

At the end of the day, do you often feel that you have not accomplished what you had set out to do?

Do you worry that you don’t spend enough time with your family or friends?

Do you feel that you are constantly under stress trying to accomplish more that what you can handle?

Do you feel trapped in a daily routine?

Do you feel that you just don’t have time for fun any more?

Do you feel under stress when you don’t have enough time?

Would you like to spend more time alone?