© 2005 Prentice Hall2-1 Stumpf and Teague Object-Oriented Systems Analysis and Design with UML.
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![Page 1: Copyright © 2011 Pearson Education, Inc. publishing as Prentice Hall2-1 Chapter 2: Managing Personal Stress 1 Developing Management Skills.](https://reader036.fdocuments.net/reader036/viewer/2022062516/56649e415503460f94b3365b/html5/thumbnails/1.jpg)
Copyright © 2011 Pearson Education, Inc. publishing as Prentice Hall 2-1
Chapter 2:Managing Personal Stress
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Developing Management Skills
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Copyright © 2011 Pearson Education, Inc. publishing as Prentice Hall 2-2
Learning Objectives
• Adopt strategies for eliminating stressors
• Enhance level of personal resilience• Utilize appropriate temporary coping
responses
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Copyright © 2011 Pearson Education, Inc. publishing as Prentice Hall 2-3
Management of Stress and Time
• Costs US economy $500 billion annually• Stress related problems at work include:
– Absenteeism– Turnover– Job Dissatisfaction– Accidents– Physical Health of Employees
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Copyright © 2011 Pearson Education, Inc. publishing as Prentice Hall 2-4
The Role of Management
Ineffective Management
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Employee Stress
Employee Stress
Ineffective Management
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Copyright © 2011 Pearson Education, Inc. publishing as Prentice Hall 2-5
Lewin’s Force Field
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Three Stages of Reactions to Stress
Stage 1) Alarm: increase in anxiety, fear, sorrow or loss.
Stage 2) Resistance: attempt to control stress using defense mechanism.
Stage 3) Exhaustion: stop trying to defend against stress.
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Copyright © 2011 Pearson Education, Inc. publishing as Prentice Hall 2-7
Stress Defense Mechanisms
1. Aggression2. Regression3. Repression4. Withdrawal5. Fixation
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Copyright © 2011 Pearson Education, Inc. publishing as Prentice Hall 2-8
A General Model of Stress
Insert Figure 2.2
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Copyright © 2011 Pearson Education, Inc. publishing as Prentice Hall 2-9
Managing Stress
A Hierarchy of ApproachesEnactive Strategies: Eliminate stressorsProactive Strategies: Develop resiliency
strategiesReactive Strategies: Learn temporary
coping strategies
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Copyright © 2011 Pearson Education, Inc. publishing as Prentice Hall 2-10
Physiological Consequences of Stress
Insert Figure 2.3
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Copyright © 2011 Pearson Education, Inc. publishing as Prentice Hall 2-11
Four Sources of Stress
1. Time Stressors2. Encounter Stressors3. Situational Stressors4. Anticipatory Stressors
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Copyright © 2011 Pearson Education, Inc. publishing as Prentice Hall 2-12
Types of Stressors
• Time Stressors– Work overload– Lack of control
• Encounter Stressors– Role conflicts– Issue conflicts– Action conflicts
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Copyright © 2011 Pearson Education, Inc. publishing as Prentice Hall 2-13
Types of Stressors
• Situational Stressors– Unfavorable working conditions– Rapid change
• Anticipatory Stressors– Unpleasant expectations– Fear
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Eliminating Stressors
Insert Table 2.3
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Copyright © 2011 Pearson Education, Inc. publishing as Prentice Hall 2-15
Effective Time Management
1. Spending time on important matters
2. Distinguishing between important tasks versus urgent tasks
3. Focus on results rather than methods
4. Not feeling guilty when saying “no”
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Types of Activities that Determine Time Use
Insert figure 2.4
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Efficient Time Management
40 Techniques for Time Management
• 20 apply to all aspects of life• 20 apply to management
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Copyright © 2011 Pearson Education, Inc. publishing as Prentice Hall 2-18
Collaboration
Eliminating encounter stress through membership in a stable, close-knit group or community.
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Emotional Bank Accounts
A metaphor which compares investments in relationships to deposits and withdrawals in bank accounts. The more people interact positively, the more deposits are made.
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Copyright © 2011 Pearson Education, Inc. publishing as Prentice Hall 2-20
Four Dimensions of Social Intelligence
1. An accurate perception of other’s emotional and behavioral responses.
2. The ability to cognitively and emotionally relate to the responses of others.
3. Social knowledge4. Social problem solving
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Copyright © 2011 Pearson Education, Inc. publishing as Prentice Hall 2-21
Work Redesign• Effectively eliminating stress and
increasing productivity by changing aspects of work.
• To eliminate stressors at work:– combine tasks– form identifiable work units– establish customer relationships– increase decision-making authority– open feedback channels
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Eliminating Anticipatory Stressors through Goal Setting
Insert figure 2.5
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Copyright © 2011 Pearson Education, Inc. publishing as Prentice Hall 2-23
Small Wins Strategy
• Identify something under your control• Change it in a way that leads toward
desired goal• Find another small thing to change and
change it• Keep track of changes made• Maintain the small gains made through
change
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Copyright © 2011 Pearson Education, Inc. publishing as Prentice Hall 2-24
Resiliency
The capacity to withstand or manage the negative effects of stress, to bounce back from adversity, and endure difficult situations.
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Copyright © 2011 Pearson Education, Inc. publishing as Prentice Hall 2-25
Balancing Life Activities
Insert figure 2.6
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Copyright © 2011 Pearson Education, Inc. publishing as Prentice Hall 2-26
Resiliency: Moderating the Effects of Stress
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Physiological Resiliency
Psychological Resiliency
Social Resiliency
• Cardiovascular conditioning
• Proper diet
• Balanced lifestyle
• Hardy personality
• Small-wins strategy
• Supportive social relations
• Mentors• Teamwork
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Benefits of Regular Exercise
1. Maintaining optimal weight
2. Increasing psychological well being
3. Improving the cardiovascular system
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You Are What You Eat!
• Eat a variety of foods• Maintain optimal weight• Reduce fat intake• Eat more whole foods• Reduce sugar and sodium intake• Avoid alcohol and caffeine• Take vitamins and supplements• Make eating a relaxing time
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Hardiness
• Exert control over aspects of your life
• Get involved; become committed to a cause
• See change as a new challenge, not as a threat
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Type A Personality
• Extreme competitiveness• Strong desires for achievement• Haste• Impatience• Restlessness• Hyperalertness• Explosiveness of speech
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Negative Effects of Type A Personality
• Heart disease• Stress related illness (i.e. low
emotional involvement)• Reduced ability to develop
hardiness
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Antidotes for Type A’s
• Small wins strategy• Deep-relaxation strategies
– meditation– yoga– self-hypnosis– biofeedback
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Temporary Stress Reduction Techniques
• Physiological Techniques– Muscle relaxation– Deep breathing
• Psychological Techniques– Imagery and fantasy– Rehearsal– Reframing
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Copyright © 2011 Pearson Education, Inc. publishing as Prentice Hall 2-3434
Behavioral Guidelines• Use time effectively by basing your time
management program on a personal mission statement
• Build collaborative relationships with individuals based on trust
• Work to improve your emotional intelligence
• Redesign your work to increase skill variety, importance, task identity, autonomy, and feedback
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Copyright © 2011 Pearson Education, Inc. publishing as Prentice Hall 2-3535
Behavioral Guidelines• Give important activities priority over
urgent ones• Increase your resiliency by leading a
balanced life• Increase physical resiliency by engaging
in regular exercise and healthy eating• Increase psychological resiliency through
a small-wins strategy• Learn and practice a deep-relaxation
technique
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Behavioral Guidelines
• Increase social resiliency by forming an open, trusting relationship with at least one other person
• Establish a teamwork relationship with your coworkers
• Learn and practice at least two short-term relaxation techniques
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Copyright ©2011 Pearson Education, Inc. publishing as Prentice Hall