Stress Management

1. Stress is external in origin; the interval reaction to it is termed as strain.

2. Stress can produce psychological disturbance. It is the rate of wear and tear in the body. It can create bodily

tension that exceeds a persons capacity to cope

3 Major Causes of Stress

1. Psychosocial4 major processes

• The need to adapt or adjust to changing circumstances.

• The sense of frustration that accompanies the inability to achieve a goal.

• Overload or excessive demand.• Over stimulation usually in the form of

boredom or loneliness.

2. Bioecological

Arises from the external environment; stress response to habits and noise

pollution.

3. Personality

• Holmes & Holmes• Richard Lazarus-Transactional Model• Suzanne Quellete (1987) ‘The Coping

Styles’

Mayer Fredman & Rey Rosehan- gave two personality types.

Type A is characterized by: Type B is characterized by:

talking rapidly slow movement

unduly irritated w/ delay or waiting can delay satisfaction

feeling guilty when relaxing enjoys relaxing

described by others as workaholic works in moderation

Some sources of Stress

Stress is caused by many factors and these stress-producing factors are called STRESSORS. There are chronic stressors w/c include the day

to day conditions or situations that may confront individual. They have long term effects on individuals. There are episodic

stressors w/c include short-term events in the home or work environment. They have

temporary effects on individuals.

LIFE CHANGE DAILY HASSLES CROWDING THE WORKPLACE

Life Change

Life changes refers to any event that requires a modification in the accustomed way of living. Life events that create change and

require adaptation may occur in any aspect of life. These events can be evaluated

positively or negatively.

DAILY HASSLESBig events mentioned earlier affect our well-

being and health. This is more apparent when stressful events accumulate, straining our problem-solving capacities. But small,

frustrating events are also important. These smaller occurrences, or micro stressors, are called HASSLES-the irritating demands and troubled relationships that plague us day in

and day out.

Hassles come in many forms, annoying household chores, concern about one’s

weight, too many things to do, misplacing or losing things, a noisy neighborhood,&

money worries. The counterpart of hassles are positive psychological experiences, or

uplifts: pleasant, happy or satisfying events like hearing good news, getting a good

night’s sleep, or solving difficult problems.

CROWDINGWe commonly think that crowding is bad for us

because it produces stress. According to popular belief, crowding contributes to

violence, crime, chronic physical & mental illness family, breakdown, alcoholism,& suicide.

It is a condition that disturbs our sense of control over our relationship with other people.

In crowds, we pick up too many thermal, olfactory, and visual cues and feel ourselves

“overloaded” with excessive stimulation.

The WorkplaceOccupational stress is related to physical

illness, psychological impairment, and lowered job performance and satisfaction. Many facets of the workplace can produce stress, including

deadlines, unmanageable work loads, inadequate salaries, poor relationships w/ bosses & co-workers, few opportunities to

participate in decision making, role conflicts, and lack of appreciation.

THEORIES OF STRESS

1. THE ENGINEERING MODEL

Stress is what happens to a person; it is located in the stimulus characteristics of the environment. This concept is derived from Hook’s law of elasticity in Physics.

2. HANS SELYE’s (GAS) GENERAL ADAPTATION SYNDROME

The common characteristics are syndromes of being sick. He enumerated 3 stages: 1st: Alarm Reaction

2nd : Stage of Resistance 3rd : Stage of Exhaustion

3. BRADY – Crisis Decomposition Theory

1st - confusion, upset and panic reaction2nd - attempted resolution mobilizes the

body to overcome exhaustion.3rd - decompensation leads to withdrawal,

depression, guilt & physical illness.

College Student

and Stress

College life can be quite stressful because it requires adapting to a dramatic life change . College life involves assuming greater responsibility for one’s life, making new friends studying a great deal, and learning about a new environment

Specific stressors experienced by college students include striving for good grades, coping with a greater amount of schoolwork, making friends, managing pressure to be sexually active, preventing date rape, being shy, becoming jealous, and breaking up with a dating partner.

The typical college student today is older than the college student of past years. The majority of college students are over twenty-two years of age.

Older students experience stressors unique to their situations. They must juggle career, school, and family responsibilities.

Older college students often doubt their abilities to return to school, to achieve academically, and to interact well with classmates who may be much younger.

Colleges & high schools need to offer stress management educational experiences to their student to help them manage the degree of change that occurs upon graduating from High school and entering college.

To manage jealousy-related stress, determine what makes you jealous, put your jealous feelings in proper perspective, and/or negotiate a contract with the other person.

Minority college students can face unique stressors. Among these are racism, language barriers, classrooms conducted in ways that are odds with cultural values, pressure to succeed in school, minority status in school for the first time, and the lack of role models from who to seek guidance or encouragement.

Strategies for Coping with stress

1. Avoid unnecessary stress• Learn how to say “no• Avoid people who stress you out• Take control of your environment• Avoid hot-button topics• Pare down your to-do list

2. Alter the situation• Express your feelings instead of

bottling them up.• Be willing to compromise.• Be more assertive.• Manage your time better.

3. Adapt to the stressor

• Reframe problems.• Look at the big picture.• Adjust your standards.• Focus on the positive.

4. Accept the thingsyou can’t change

• Don’t try to control the uncontrollable.

• Look for the upside.• Share your feelings.• Learn to forgive.

5. Make time for fun and relaxation• Set aside relaxation time.• Connect with others.• Do something you enjoy every day.• Keep your sense of humor.

6. Adopt a healthy lifestyle• Exercise regularly.• Eat a healthy diet.• Reduce caffeine and sugar.• Avoid alcohol, cigarettes, and drugs.• Get enough sleep.

7. Cry – Sob and WeepNot much is known about the physiology of

crying and tears, although many find that crying – weeping proper tears – has a

powerful, helpful effect in stress levels. It seems to release tension and stress for many

people.

Skilles for Managing Stress

1. Personal Management Skills

Valuing – art of choosing between alternatives

Personal Planning – art of setting goals Commitment – art of investing oneself Time use – art of spending time efficiently Pacing – art of regulating the tempo

2. Relationship Skills Contact – art of making friendship Listening – art of tuning to others Assertiveness – art of saying no Fight – art of standing ground Flight – art of retreat Nest-building – art of turning a house

into a home

3. Outlook Skills Relabelling – art of calling a spade a

diamond Surrender – the art of letting go Faith – art of accepting the mysterious and

unknowable Whispering – art of grieving self-positive

messages Imagination – art of creativity and

laughter

4. Physical Stamina Exercise – art of fine tuning the body Nourishment – art of eating for health Gentleness – art of treating self kindly Relaxation – art of cruising in neutral

Occupational Stress

Some sources ofoccupational stress

Intrinsic to the Job• Poor physical working conditions

• Work overload• Time pressures• Physical danger

Role in Organization• Role ambiguity• Role conflict• Responsibility for people• Conflicts reorganizational boundaries

Career Development• Overpromotion• Underpromotion• Lack of job security• Thwarted ambition

Relationships at Work• Poor relations with boss, subordinates, or

colleagues• Difficulties in delegating responsibility

Organizational Structureand Climate

• Little or no participation in decision-making• Restrictions on behavior (budgets, etc.)• Office politics• Lack of effective consultation, etc.

Why is occupational stressof concern?