7/28/2019 Stress 09.02.2013

1/70

7/28/2019 Stress 09.02.2013

2/70

I cannot and should not be cured ofmy stress, but merely taught to

enjoy it.

Hans Selye

7/28/2019 Stress 09.02.2013

3/70

The Nature of Stress

Around 1960 Hans Selye proposed thatstress is part of the human condition

About 1990 the World Health Organizationcalls stress a global epidemic

By the turn of the 21st century, stress hasclearly become a way of life, although notnecessary a good one

7/28/2019 Stress 09.02.2013

4/70

The Nature of 21st Century Stress

A 24-7 society where everything andeveryone is accessible all the time

The rapid rate of change, from technology to

economics to family dynamics Growing threat of terrorism, global warming,

other changing world dynamics

Greater responsibilities and seemingly less

freedom The number of stressors in our lives appears

to be increasing

The amount of leisure time appears to be

decreasing

7/28/2019 Stress 09.02.2013

5/70

A Question of Poor Boundaries

Poor boundaries are a big issue that tend toundermine our lives

People have poor boundaries, thus adding

fuel to the stress fire Boundaries between work and home

Boundaries between technology and privacy

Financial boundaries Poor boundaries with television, Internet,

food, relationships, etc.

7/28/2019 Stress 09.02.2013

6/70

A Question of Poor Boundaries(continued)

Poor boundaries tend to be violated (makingyou feel like you are being walked over),hence making you feel victimized; another

way to describe stress.

As the saying goes: Once a victim, twice avolunteer. Learn from your experiences and

strengthen you personal boundaries asneeded so you dont fall prey to victimconsciousness.

7/28/2019 Stress 09.02.2013

7/70

Research now indicates a solid linkbetween lifestyles and stress-relateddisease.

As much as 7085% of all diseaseand illness is stress-related, from the

common cold to cancer.

The Nature of 21st Century Stress II

7/28/2019 Stress 09.02.2013

8/70

The Many Faces of Stress

Because of the combinations of

stressors, ones personality, and ones

life experiences, stress becomes acomplicated phenomenon. Despite

these factors, the many means to cope

with stress offer strategies for all these

factors.

7/28/2019 Stress 09.02.2013

9/70

Definitions of Stress

Definitions of stress are often based on

various disciplines of study (e.g., psychology,

physiology, sociology, anthropology,

theology, etc.)

Consequently there are many different

definitions of stress (e.g., loss of emotional

control, wear and tear on the body, aninability to cope, an absence of inner peace)

7/28/2019 Stress 09.02.2013

10/70

Richard Lazarus View of Stress

Stress is a state of anxiety produced

when events and responsibilities

exceed ones coping abilities.

7/28/2019 Stress 09.02.2013

11/70

Hans Selyes View of Stress

Stress is the nonspecific response of

the body to any demand placed upon it

to adapt, whether that demandproduces pleasure or pain.

7/28/2019 Stress 09.02.2013

12/70

A Holistic View of Stress

Stress is the inability to cope with a

perceived or real (or imagined) threat to

ones mental, physical, emotional, andspiritual well-being, which results in a

series of physiological responses and

adaptations.

7/28/2019 Stress 09.02.2013

13/70

Model of Stress

7/28/2019 Stress 09.02.2013

14/70

2-14

A General Model of Stress

Insert Figure 2.2

7/28/2019 Stress 09.02.2013

15/70

Stressors

Source of stress for a person

Objects or events in a persons physicaland social environment that can induce the

stress response Arise in three places in peoples lives

Work environment

Nonwork environment

Life transition

7/28/2019 Stress 09.02.2013

16/70

Stressors (cont.)

Presence of a stressor does not lead touniform stress responses

A persons perceptual process affects the

persons stress response Varies among people

A challenge to overcome

A threat

7/28/2019 Stress 09.02.2013

17/70

Three Types of Stress

1. Eustress: good stress (e.g., falling in love)

2. Neustress: neutral stress (e.g., earthquakein remote corner of world)

3. Distress: bad stress (e.g., death of a closefriend); acute stress (high intensity, shortduration); chronic stress* (low intensity,prolonged time)

* Seems to cause the most problems withdisease and illness

7/28/2019 Stress 09.02.2013

18/70

Four Sources of Stress

1. Time Stressors

2. Encounter Stressors

3. Situational Stressors4. Anticipatory Stressors

7/28/2019 Stress 09.02.2013

19/70

Types of Stressors

Time Stressors

Work overload

Lack of control Encounter Stressors

Role conflicts

Issue conflicts

Action conflicts

7/28/2019 Stress 09.02.2013

20/70

Copyright 2011 Pearson Education, Inc. publishing as 2-20

Types of Stressors

Situational Stressors

Unfavorable working conditions

Rapid change

Anticipatory Stressors

Unpleasant expectations

Fear

7/28/2019 Stress 09.02.2013

21/70

Types of Stressors

Occupational Stress

Commuting/traffic

Working conditions (The boss fromhell)

Clients/customers from hell

Lack of good benefits

Lack of employer loyalty

Job security issues

7/28/2019 Stress 09.02.2013

22/70

Stress response

The stress response has both physiological and

psychological aspects

Physiological response is an integrated set of bodily

functions that readies the person to respond to the

stressor or stressors

Some amount of stress can energize and motivate aperson

Response to an opportunity. Helps a person movetoward valued results

Response to a threat. Adrenaline flows and increased

heart rate help a person deal with the threat Variations in stress response are tied to skills, abilities,

and experience with the stressors

7/28/2019 Stress 09.02.2013

23/70

7/28/2019 Stress 09.02.2013

24/70

2-24

Physiological Consequences of Stress

Insert Figure 2.3

7/28/2019 Stress 09.02.2013

25/70

Stress and Insomnia

Estimates suggest that over 60% of UrbanPopulation is sleep deprived.

Emotional stress is thought to be the primarycause of insomnia.

Sleep stealers also include jet lag, caffeine,shift work, meds, repeated cell phone use,television, internet ...

7/28/2019 Stress 09.02.2013

26/70

Stress and Insomnia(continued)

Improved sleep hygiene habits include:

Meditation

Minimize/avoid caffeine after 6:00 p.m.

Engage in a regular fitness program

Keep a regular sleep cycle(regular circadian rhythms)

Create and maintain a sleep-friendly environment(e.g., room temperature and darkness).

Avoid watching television / internet beforebedtime.

Minimize/avoid evening cell phone use.

7/28/2019 Stress 09.02.2013

27/70

Stress and Insomnia(continued)

Remember this:

Sleep is not recognized as an effective

relaxation technique due to the

procession of unconscious thoughts

(dreams) that can trigger the stress

response while sleeping.

7/28/2019 Stress 09.02.2013

28/70

Burnout

A chronic state of emotional exhaustionthat comes from an unrelenting series ofon-the-job pressures with few moments

of positive experience Special case of distress

Repeated exposure to work stressors

results in emotional exhaustion

7/28/2019 Stress 09.02.2013

29/70

Burnout (Cont.)

Depersonalization of relationshipsfollows emotional exhaustion as acoping response

Views the people served as objects insteadof humans

Builds an impersonal barrier to the stressor

Final stage of the burnout process:

reduced personal accomplishment Lose interest in their work

Experience decreased efficiency

Have little desire to take the initiative

7/28/2019 Stress 09.02.2013

30/70

Burnout (Cont.)

Results: headaches, mood swings,cynicism, and drug use among otherresults

High burnout occupations: customerservice representatives, nurses, andsocial workers

Low burnout occupations: researchphysicists, forest rangers, andlaboratory technicians

7/28/2019 Stress 09.02.2013

31/70

7/28/2019 Stress 09.02.2013

32/70

Understand stress because of its

possible positive and negative effects

on people and organizations Understand stress management

Manage stress for self to reduce negative

effects

Manage stress in organizations to

maximize its positive effects

7/28/2019 Stress 09.02.2013

33/70

The General Adjustment Syndrome:

Fight or Flight

An early model of stress response

Views the stress response as a natural

human adaptation to a stressor Adaptation happens when the person

chooses behavior that lets her change

the stressor (a fight response) or leavethe presence of the stressor (a flight

response

7/28/2019 Stress 09.02.2013

34/70

The General

Adjustment Syndrome (Cont.)

The stress response unfolds in threeclosely related stages

Alarm: The body prepares to fight oradjust to the stressor by increasing heartrate, blood sugar, respiration, and muscletension

Resistance: The body tries to return to anormal state by adapting to the stressor

Exhaustion: comes from repeatedlyexperiencing a stressor or constantlyresisting a stressor

Th St R

7/28/2019 Stress 09.02.2013

35/70

The Stress Response

(Fight-or-Flight Response)

A survival instinct to fight or run

Meant for physical stressors (e.g.,

running from a burning building) It appears not to be meant for non-physical stressors such as never-endingtraffic, unruly mother-in-laws or the

roommate from hell

Th St R

7/28/2019 Stress 09.02.2013

36/70

The Stress Response

(Fight-or-Flight Response)

(continued)

Arousal also happens for nonphysicalstressors (mental, emotional, andspiritual).

No matter if the threat is real (caraccident) or perceived (a noise at night),

the stress response occurs. The stress response occurs in

proportion to the perceived danger.

7/28/2019 Stress 09.02.2013

37/70

Stages of the Stress Response

Stage 1: Stimuli received by brainthrough one or more of five senses.

Stage 2: Brain deciphers stimuli (eithera threat or as a non-threat)

Stage 3: Body stays aroused until threatis over.

Stage 4: Body returns to homeostasisonce the threat is gone.

7/28/2019 Stress 09.02.2013

38/70

Symptoms of Fight or Flight

Increased heart rate

Increased blood rate

Increased ventilation Vasodilatation of arteries to bodys

periphery (arm and legs)

Increased serum glucose levels

7/28/2019 Stress 09.02.2013

39/70

Symptoms of Fight or Flight(continued)

Increased free fatty acid mobilization

Increased blood coagulation and

decreased clotting Increased muscular strength

Decreased gastric movement

Increased perspiration to cool body coretemperature

7/28/2019 Stress 09.02.2013

40/70

Factors Moderating the Impact of Stress

Social support

Increased immune functioning

Optimism More adaptive coping

Pessimistic explanatory style

Conscientiousness Fostering better health habits

Autonomic reactivity

Cardiovascular reactivity to stress

7/28/2019 Stress 09.02.2013

41/70

Health-Impairing Behaviors

Smoking

Poor nutrition

Lack of exercise

Alcohol and drug use

7/28/2019 Stress 09.02.2013

42/70

If youre looking for fast acting relief, tryslowing down.

Lily Tomlin

Eliminating Stressors

7/28/2019 Stress 09.02.2013

43/70

2-43

Eliminating Stressors

Insert Table 2.3

7/28/2019 Stress 09.02.2013

44/70

2-44

Effective Time

Management

1.Spending time on importantmatters

2.Distinguishing between

important tasks versus urgenttasks

3.Focus on results rather thanmethods

4.Not feeling guilty when sayingno

f

7/28/2019 Stress 09.02.2013

45/70

2-45

Types of Activities that

Determine Time Use

Insert figure 2.4

7/28/2019 Stress 09.02.2013

46/70

2-46

Efficient Time Management

40 Techniques for Time

Management

20 apply to all aspects oflife

20 apply to management

7/28/2019 Stress 09.02.2013

47/70

2-47

Collaboration

Eliminating encounter stress

through membership in a

stable, close-knit group orcommunity.

7/28/2019 Stress 09.02.2013

48/70

Emotional Bank Accounts

A metaphor which compares

investments in relationships to

deposits and withdrawals inbank accounts. The more

people interact positively, the

more deposits are made.

7/28/2019 Stress 09.02.2013

49/70

2-49

Four Dimensions of Social

Intelligence

1. An accurate perception ofothers emotional andbehavioral responses.

2. The ability to cognitively andemotionally relate to theresponses of others.

3. Social knowledge

4. Social problem solving

7/28/2019 Stress 09.02.2013

50/70

2-50

Work Redesign

Effectively eliminating stress andincreasing productivity by changingaspects of work.

To eliminate stressors at work:

combine tasks

form identifiable work units

establish customer relationships

increase decision-makingauthority

open feedback channels

Eli i i A i i S

7/28/2019 Stress 09.02.2013

51/70

2-51

Eliminating Anticipatory Stressors

through Goal Setting

Insert figure 2.5

7/28/2019 Stress 09.02.2013

52/70

Small Wins Strategy

Identify something under yourcontrol

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 madethrough change

7/28/2019 Stress 09.02.2013

53/70

2-53

Resiliency

The capacity to withstand or

manage the negative effects

of stress, to bounce back from

adversity, and endure difficultsituations.

B l i Lif A ti iti

7/28/2019 Stress 09.02.2013

54/70

2-54

Balancing Life Activities

Insert figure 2.6

R ili M d ti th

7/28/2019 Stress 09.02.2013

55/70

Resiliency: Moderating the

Effects of Stress

55

Physiological

Resiliency

Psychological

Resiliency

Social

Resiliency

Cardiovascularconditioning

Proper diet

Balancedlifestyle

Hardy

personality

Small-winsstrategy

Supportivesocial relations

Mentors

Teamwork

7/28/2019 Stress 09.02.2013

56/70

Tend and Befriend Theory

Theory introduced by Shelly Taylor andcolleagues in 2000

Women have a second stress response:

Connectedness (an effective coping skill) Taylor believes it is hardwired into womens

DNA, and revealed through hormones

It has also been referred to as nest and

nurture Women still will fight or flee, if need be

7/28/2019 Stress 09.02.2013

57/70

Reactions to Illness

Seeking treatment

Ignoring physical symptoms

Communication with health careproviders

Barriers to effective communication

Following medical advice Noncompliance

Stress Management: Individual and

7/28/2019 Stress 09.02.2013

58/70

Stress Management: Individual and

Organizational Strategies

Stress management tries to maintain stress at an optimal

level for both the individual and the organization Stress management strategies

Stress reduction: decrease number of stressors

Stress resilience: increase persons ability to endurestressors

Stress recuperation: help a person bounce back fromthe stress response

Have both individual and organizational strategies withineach category

7/28/2019 Stress 09.02.2013

59/70

Individual Strategies

Stress reduction Decrease the amount of stress a person

experiences

Example: Time Management - Prioritize

Stress resilience Develop physical and psychological

stamina against potentially harmfulstressors

Example: physical exercise, diet, andweight control

7/28/2019 Stress 09.02.2013

60/70

Individual Strategies (Cont.)

Stress recuperation

Rejuvenate physically and psychologically,

especially after severe distress

Example: vigorous walking for 20 minutes

after a hectic day OR a relaxed weekend

outing

7/28/2019 Stress 09.02.2013

61/70

Organizational Strategies

Stress reduction Reduce the number of stressors to which

employees are exposed

Example: Planned work - life balance

programs for job-related activities or timemanagement

Stress resilience

Improve employees stamina againstunavoidable stressors

Example: on-site exercise centers / meditationrooms; Employee counseling programs

7/28/2019 Stress 09.02.2013

62/70

Organizational Strategies (Cont.)

Stress recuperation

Help employees rejuvenate after a

stressful work day

Example: relaxation training, get togethers

7/28/2019 Stress 09.02.2013

63/70

Wellness Paradigm

Spiritual well-being

Mental (intellectual)

well-being

Emotional well-being

Physical well-being

Wellness Paradigm

7/28/2019 Stress 09.02.2013

64/70

Wellness Paradigm(continued)

The integration, balance, and harmony

of the mind, body, spirit, and emotions

for optimal well-being, where the whole

is considered greater than the sum of

the parts.

One Approach to the Wellness

7/28/2019 Stress 09.02.2013

65/70

One Approach to the Wellness

Paradigm

A Holistic Approach to

7/28/2019 Stress 09.02.2013

66/70

A Holistic Approach to

Stress Management

To deal effectively with stress, all areas

must be addressed equally to integrate,

balance, and give harmony for optimal

well-being

An Effective Holistic Approach to

7/28/2019 Stress 09.02.2013

67/70

pp

Stress Management Includes:

Physical well-being, the ability of all the

bodys physiological systems to function

optimally

Mental well-being, ability to gather,

process, recall, and communicate

information

An Effective Holistic Approach to

7/28/2019 Stress 09.02.2013

68/70

An Effective Holistic Approach to

Stress Management (continued)

Emotional well-being, ability to

recognize, feel, and control the entire

range of human emotions

Spiritual well-being, the evolution of

higher consciousness through

relationships, values, and purpose in life

7/28/2019 Stress 09.02.2013

69/70

What Is Holistic Stress Management?

To live in the present moment

To integrate, balance, and harmonize allaspects of mind, body, spirit, and emotions

To move from a motivation of fear to amotivation of love/compassion

To unite the conscious and unconsciousminds

To balance the power of ego with the purposeof soul

7/28/2019 Stress 09.02.2013

70/70

Im an old man now, and Ive known agreat many problems in my life, most of

which never happened.

Mark Twain