MANAGING WORKPLACE STRESS Dena Mezger, P.E. City of Lee’s Summit, MO.
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Transcript of MANAGING WORKPLACE STRESS Dena Mezger, P.E. City of Lee’s Summit, MO.
MANAGING WORKPLACE
STRESS
Dena Mezger, P.E.City of Lee’s Summit, MO
What Can We Learn What are the signs and symptoms
of stress What are the stressors in life and
on the job How do we cope What can individuals do to manage
stress What can supervisors or managers
do
What is Stress? A state of bodily or mental tension
resulting from factors that tend to alter the normal equilibrium of an organism
A stressor is a stimulus that causes stress
Boundaries of Stress Some stress is inevitable No stress means you may be dead Excess stress and we may
breakdown A proper balance of stress means
successful function
Physical Response to Stress When you perceive a “threat” or
demand nervous system releases stress
hormones, including adrenaline and cortisol that rouse the body for emergency action.
heart pounds faster muscles tighten blood pressure rises breath quickens senses become sharper.
Fight or Flight Response Physical changes increase strength and
stamina, speed reaction time, and enhance focus—to fight or flee from the danger at hand.
Stress response protects you and also helps you rise to meet challenges - even small ones like a presentation at work
But beyond a certain point…Chronic stress, experiencing
stressors over a prolonged period of time, can result in a long-term drain on the body Stress causes
wear-and-tear on the body major damage to health, mood,
productivity, relationships, and quality of life
Signs of Excessive Stress People who cited physical symptoms
experienced Fatigue 51 %Headache 44 %Upset stomach 34 %Muscle tension 30 %Change in appetite 23 %Teeth grinding 17 %Change in sex drive 15 %Feeling dizzy 13 %
Long Term Effects Heart problems High blood pressure Susceptible to infections Skin problems – acne, eczema,
psoriasis Pain – muscles, migraines,
fibromyalgia Diabetes – if predisposed Impaired mental function, memory
“Stressors” in our Lives
What causes you the most stress in your life?
What are some ways used to cope with these stressors?
Top Causes of Stress in the U.S.
#1 - Job Pressure Problems at work are more
strongly associated with health complaints than are any other life stressor-more so than even financial problems or family problems.-St. Paul Fire and Marine Insurance Co.
Top Causes (Cont’d)
2 – Money3 – Health4 – Relationships5 - Poor Nutrition6 - Media Overload7 - Sleep Deprivation
Dealing with Stressful Situations
Change the situation Avoid the stressor Alter the stressor
OR Change your reaction
Adapt to the stressor Accept what you can’t change
Change the Situation - Avoid Learn to say no Avoid people who stress you out Take control of your environment Avoid hot-button topics Pare down your to-do list
Change the Situation - Alter Express your feelings instead of
bottling them up Be willing to compromise Be more assertive Manage your time better
Change Your Reaction - Adapt Reframe problems Look at the big picture Adjust your standards Focus on the positive
Change Your Reaction - Accept
Don’t try to control the uncontrollable
Look for the upside Share your feelings Learn to move on
Coping with Stress
Kick Back
Set aside relaxation time Connect with others Do something you enjoy everyday Keep your sense of humor
Adopt a Healthy Lifestyle Regular exercise Reduce caffeine and sugar Avoid alcohol, cigarettes and drugs
Alcohol actually increases cortisol, the stress hormone
Get enough sleep Healthy eating
On the Job Prioritize tasks Balance schedules - don’t over-
commit Delegate responsibility Resist perfectionism Be willing to compromise Break projects into small steps Meet challenges with humor
Realize when you are stressed and take action
Take a time out Relaxation techniques Talk it over with someone Examine negative thinking - look
for the upside Look for humor in the situation
What can a Supervisor do about workplace stressors?
Job Conditions That May Lead to Stress
Heavy workload, infrequent breaks, long hours
Routine tasks that have little inherent meaning, do not utilize workers' skills, and provide little sense of control.
Lack of participation by workers in decision- making, poor communication in the organization, lack of family-friendly policies.
Poor social environment and lack of support or help from coworkers and supervisors.
Job Conditions (Cont’d)
Conflicting or uncertain job expectations, too much responsibility, too many "hats to wear.“
Job insecurity and lack of opportunity for growth, advancement, or promotion
Rapid changes for which workers are unprepared.
Unpleasant or dangerous physical conditions
Evaluate Job Conditions Redistribute workload if possible Restructure repetitive tasks Match skills to assignments Improve physical conditions
Improve Communication Share information with employees
to reduce uncertainty about their jobs and futures
Clearly define employees’ roles and responsibilities
Make communication friendly and efficient
Consult Your Employees Opportunities to participate in
decisions that affect jobs Consult about scheduling and work
rules Workload suitable to abilities &
resources Show individual workers are valued –
rewards & incentives, praise good work
Opportunities for career development Work climate that gives staff more
control over work
Cultivate a Friendly Social Climate
Opportunities for social interaction among employees
Zero-tolerance policy for harassment
Management actions consistent with organizational values
Relax! A few relaxation techniques to
remember Breathing Muscle relaxation
What Have We Learned Signs and
symptoms Sources of stress Coping Steps supervisors
and managers can take to help reduce job stress