Office Stress

OFFICE STRESS

CHAPTER 3
 WHAT IS STRESS?
 is the mind and body’s RESPONSE or REACTION to
a real or imagined THREAT, EVENT, and CHANGE.
 Death threat
 Pope’s visit
 New assignment
 The threat, event or change are commonly called
stressors. Stressors can be internal (thoughts,
beliefs, attitudes )or external (loss, tragedy, change).
 In the office a manager can be a stressor. How?
LEVELS OF STRESS
 EUSTRESS

Eustress or positive stress occurs when

your level of stress is high enough to
motivate you 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.
What are the five most common
stress in the office?
 Rearrange or fill up the letters to form the
words
1. ADDEEILNS

2. BADDEGIMNNOSS

3. ACEGIIIINLNRRTTTS

4. ACDEEEEIIFFLNNOPRRSSTY

5. _ O _ R _ O _ _ IN _
_N_I__N_E_T
1. DEADLINES
2. DEMANDING BOSS
3. IRRITATING CLIENTS
4. PERSONALITY DIFFERENCES
5. POOR WORKING ENVIRONMENT
STAGES OF DISTRESS
 1. ALARM STAGE
 stressful event = psychological changes
 Stress disrupts our body’s normal
balance because immediately our body
begins to respond to the stressor(s).
 Adrenaline and Noradrenaline
 Overproduction leads to more serious
ailments
 EXAMPLES

 Cardiac - increased heart rate

 Respiratory - increased respiration
 Skin – rough, pimples, dry, itchy, wrinkles,
etc.
 Hormonal – weight hormones, alopecia,
etc.
 2. RESISTANCE STAGE
 stage where our body tries to cope or
adapt to the stressors by beginning a
process of repairing any damage the
stressor has caused.
 Our friends, family or co-workers may
notice CHANGES in us before we do so it
is important to examine their feedback to
make sure we 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
MORE EXAMPLES
WHAT ARE EMOTIONAL INDICATORS? IDENTIFY
ALL.
 1. _E _ RF _ LN _ _ S

 2. _ EA _

 3. A _ _ I _ _ Y

 4. _ A _ IC

 5. G _ I _ T

 6. A _ _ T _ TI _ N

 7. _ E _ R _ _ S _ O _
 1. TEARFULNESS
 2. FEAR
 3. ANXIETY
 4. PANIC
 5. GUILT
 6. AGITATION
 7. DEPRESSION
 3. 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.

Ilnesses: cancer, tumors, hypertension,

cardiac arrest
What are the signs and symptoms
of poorly managed stress?
Who are most vulnerable to
stress?
 poorly nourished
 who get inadequate sleep
 who are physically unwell
 who have traumatic events
 who are experiencing poor relationships
 who have a number of commitments
and responsibilities
 engage in unhealthy behaviors
 excessive use or abuse of alcohol,
drugs, and cigarette smoking
What are your stress relievers?
Is SEXUAL INTERCOURSE a
stress reliever?
 What do research studies say?
 How do this relieve stress?
The benefits of sexual intercourse
 Katharine Dexter
McKormick (2007)
 Endorphin
 Dehydroepiandrostone
(DHEA)
 are produced by the
brain during orgasm.
Longevity
 intermediate or low frequency of sexual
intercourse — less than once a month
— had rates of fatal coronary
incidences twice that of those who had
reported high frequency of sexual
intercourse.
 frequent sexual intercourse did not
result in an increased risk of stroke.
 In US 800 adults (60y/o) 92.7% t and
70.4% women were still sexually active.
 75% of the respondents believed that
sex contributed positively to their current
health status (Starr & Weiner, 1981).
 reduction in the risk of heart disease
(Feldman et al., 1998).
 Testosterone helps reduce the risk of
heart attack and to reduce harm to the
coronary muscles when heart attack
does occur (Booth et al., 1999; Fogari et
al., 2002).
 A higher risk of breast cancer was
correlated with lack of a sex partner and
rare sexual intercourse (Lê et al., 1989).
 a history of high ejaculation frequency
15% decrease in the risk of prostate
cancer because of flushing potential
carcinogenic substances from the
prostate(Leitzmann et al., 2004).
 Those students who had sexual
intercourse once or twice a week had
immunoglobulin A (IgA) levels 30%
higher than those who were abstinent.
 Interestingly, students who had sex more
often than once or twice a week had IgA
levels similar to those of abstinent
students (Charnetski & Brennan, 2001).
Benefits of sexual intercourse
to relieve stress
 Sleep. Sexual release can help people go to
sleep. Orgasm causes a surge in oxytocin and
endorphins that may act as sedation
(Odent,1999).
 Youthfulness. Those women and men whose age
was regularly underestimated by seven to 12
years were labeled “superyoung.” The strongest
correlates of youthful appearance was an active
sex life(Brody & Krüger, 2006; Exton et al., 2000;
Krüger et al., 2003).
PAIN MANAGEMENT
 endorphins and corticosteroids raise
pain thresholds, easing discomforts
associated with arthritis, menstrual
cramps, migraine, and other conditions
(Ellison,2000).
PSYCHOLOGICAL, EMOTIONAL,
SOCIAL, AND SPIRITUAL HEALTH

 U.S. survey of nearly 3,500 women and men

showed that personal happiness is
associated with the frequency of sexual
activity and orgasm — especially among
women (Laumann et al., 1994).
 A 1994 study of psychiatric patients in the
Netherlands found that having sexual
intercourse decreased the need for
psychiatric medications (Stiefelhagen, 1994).
 celibacy was correlated with high
scores on depression and suicidality
indexes for self-identified homosexual,
bisexual, and heterosexual men.
 The men most at risk for recent suicidal
behavior and depression were celibate,
self-identified homosexuals.
 A study of nearly 300
sexually active college
women found that
having sexual
intercourse was
associated with lower
levels of depression and
fewer suicide attempts
 In 2005, it was reported that 67% of 24
cultures that accepted premarital sex
were considered to be nonviolent, while
73% of 11 cultures that did not approve
of premarital relationships experienced
high levels of violence.
 sex was a way in which women and
men could gain spiritual insight
(Gardella, 1985).
Stress management
 low levels of oxytocin are
correlated with higher
incidence of anxiety disorders.
 increased levels of oxytocin
have been shown to reduce
stress and alter an individual’s
response to stress (Weeks,
2002)
 But sex will contribute to stress if
 Couples are unmarried and not
committed.
 The act is extra-marital affair.
 The partner is a prostitute.
 Out of place, out of time.
 Does not satisfy the partner.
Unusual but effective stress
relievers
 Takshiapo (Tarlac)
Lahar Theraphy
Doctor Fish
 Garra rufa is called
the reddish log
sucker
What are your stress relievers?
STRESS RELIEVERS THAT ARE FREE
Family

Friends

Fresh air
Sunlight

Nature

Garden / park

Time

Happy thoughts
The perfect picture of happy
thoughts
Therapeutic Massage Spa
Benefits of massage therapy or
spa
 Telps in increase joint flexibility.
– This is because it lessens thickening caused in the
connective tissue and helps in releasing restrictions in the
facia.
 Tones the muscles of the body and reduces any
types of stress caused both on the bones and joints.
 It is found to be effective in promoting tissue
regeneration, reducing scar tissue and stretch marks.
 Helps in relieving a person off muscles cramps and
spasms.
 Increases the blood circulation bringing more
oxygen and nutrients into the muscle
– thereby reducing muscle fatigue and soreness
completely.
 Useful in removing toxins and waste products
from the muscle.
 Spa therapy helps in decreasing the blood
pressure, due to dilation of capillaries.
 Avoid the risk of getting Ischaemia (reduction
of blood flow to body parts, often causing
pain and tissue dysfunction)
 Helps to strengthen the immune system
thereby increasing the white blood cells.
  Stimulates the lymphatic system, by reducing
Oedema(storage of waste products)
– By increasing lymphatic drainage and the removal
of body’s waste products.
 It soothes the nerves and helps to reduce
pain by the release of endorphins.
 Helps in promoting relaxation and the
reducing stress.
 Improves the psychological state of a person.
 It reduces stress and anxiety and creates a
feeling of well-being and enhanced self-
esteem.
Mud throw
 Make every activity memorable!
Laughter therapy
 Also known as laughter yoga
Laughter Yoga
 is an emotional
balancing
mechanism
against stress
 a visual
expression of
happiness, or an
inward feeling of
joy.
Many organizations now invest
in laughter yoga
Benefits of laughter yoga
Are you ready to laugh?
 Let us have Laughter Yoga
 Laugh with your “heart” and spirit.
Laughing Out Loud activity
 The pictures were taken from your FB
accounts
 Sorry but allow to present these for LOL
purposes only!
 Hope you can forgive me!
Totoy bibbo
Totoy bibbo
Close-up teeth
Strawberry girl
Kissable lips
Kissable lips
Kissable lips
Kissable lips
Kissable lips
Kissable lips
O laban ka?
May pinagdadaanan king
May pinagdadaanan queen
Loss of appetite
Kunin mo na lahat sa akin
Longest tongue
Good day I hope your stress has
been relieved
 Till next time!
The longest tongue
The longest tongue
The longest tongue
The longest tongue
 And the winner is:
 Merryl
Kissable lips
Kissable lips
Kissable lips
Kissable lips
Kissable lips
Kissable lips
Kissable lips
Kissable lips
 And the winner is:
 Niña
Kakosa award
Kakosa award
Kakosa award
Kakosa award
Kakosa award
 And the winner is:
 Trixia
Kalook a like
Angel Locsin
Apl de Ap
Yeng Constantino
Venus Raj
FPJ
 And the winner is:
 Trixia
Laughter is medicine
GET PHYSICAL
 Relax neck and shoulders
 Take a stretch
 Get a massage
 Engage in sports & Exercise
 Sex?
– Does this physical activity relieve you from stress?
– Assignment look for recent studies which will prove
that sex is a stress reliever. Do this as an
academic activity.
GET MENTAL
 Fantasize
 Worry-free
 Congratulate yourself
 Praise yourself
 Remember happy moments
GET SPIRITUAL
 Meditate
 Attend the Eucharist and Pray
 Pilgrimage
 Join retreats
 Engage in bible studies
USE YOUR BODY AND MIND
TOGETHER
 Take a break
 Organize your workstation and home
 Get hug therapy
 Have Pets!
 Yoga therapy
 Laugh most often
– Blood samples of employees who do laughter yoga
are healthier because of Endorphin
– Dr Madan Kataria the founder of Laughter Yoga
DEVELOP NEW SKILLS
 Prioritize daily tasks
 Learn something
 Practice a hobby
– Cooking
– Baking
– Gardening
– Cross stitch
– Nail arts
– Makeup arts, etc.
Yoga
Laughter activity
 1. Show us your funniest face
Last words for today.

A day without laughter

is a lost day.
– Dolphy Quizon
STUDENT STRESS ACCOUNTING ACTIVITY
 The following are events that occur in the life of a college student. Place a check in the left-hand column for each of those
events that has happened to you during the last 12 months.
 ___ Death of a close family member - 100 points
 ____ Jail term - 80 points
 ____ Final year or first year in college - 63 points
 ____ Pregnancy (to you or caused by your) - 60 points
 ____ Severe personal illness or injury - 53 points
 ____ Marriage - 50 points
 ____ Any interpersonal problems - 45 points
 ____ Financial difficulties - 40 points
 ____ Death of a close friend - 40 points
 ____ Arguments with your roommate (more than every other day) - 40 points
 ____ Major disagreements with your family - 40 points’
 ____ Major change in personal habits - 30 points
 ____ Change in living environment - 30 points
 ____ Beginning or ending a job - 30 points
 ____Problems with your boss or professor - 25 points
 ____ Outstanding personal achievement - 25 points
 ____ Failure in some course - 25 points
 ____ Final exams - 20 points
 ____ Increased or decreased dating - 20 points
 ____ Changes in working conditions - 20 points
 ____ Change in your major
 ____ Change in your sleeping habits - 18 points
 ____ Several-day vacation - 15 points
 ____ Change in eating habits - 15 points
 ____ Family reunion - 15 points
 ____ Change in recreational activities - 15 points
 ____ Minor illness or injury - 15 points
 ____ Minor violations of the law - 11 points

 Score: _________________
INTERPRETING YOUR SCORE
 Less than 150 points : relatively low stress level in
relation to life events
 150 - 300 points : borderline range
 Greater than 300 points : high stress in relation to life
events

 Note: From Girdano, D.A., Everly, G. S., Jr., & Dusek, D. E.

(1990). Controlling stress and tension (3rd edition),
ENnglewood Cliffs, NJ: Prentice Hall.