Chapter 2. Managing Personal Stress

1. Chapter 2. Managing Personal Stress Ch 2. Managing Personal Stress

2. Diagnostic Surveys For Managing Stress Stress Management Assessment: • Your answer should reflect your attitudes and behavior as they are now, not at you would like them to be. Be honest. This instrument is designed to help you discover your level of competency in stress management. Ch 2. Managing Personal Stress

3. Diagnostic Surveys For Managing Stress Stress Management Assessment (continued): Rating scale: 1 = strongly disagree 2 = disagree 3 = slightly disagree 4 = slightly agree 5 = agree 6 = strongly agree Ch 2. Managing Personal Stress

4. 1. I use effective management methods such as keeping track of my time, making to do list, and prioritizing tasks. 2. I maintain a program of regular exercise for fitness. Ch 2. Managing Personal Stress

5. 3. I maintain an open, trusting relationship with someone with whom I can share my frustrations. 4. I know and practice several temporary relaxation techniques such as deep breathing and muscle relaxation. Ch 2. Managing Personal Stress

6. 5. I frequently affirm my priorities so that less important thing don’t drive out more important things. 6. I maintain balance in my life by pursuing a variety of interests outside of work. Ch 2. Managing Personal Stress

7. 7. I have a close relationship with someone who serves as my mentor or advisor. 8. I effectively utilize others in accomplishing work assignments. Ch 2. Managing Personal Stress

8. 9. I encourage others to generate recommended solutions, not just questions, when they come to me with problems or issues. 10. I strive to redefine problems as opportunities for improvement. Ch 2. Managing Personal Stress

9. Time Management Assessment(Page 107) • Frequency with which you do each activity. • Fill in each blank with the number from the rating scale. 0 = never 1 = seldom 2 = sometimes 3 = usually 4 = always • Asses your behavior as it is, not as you would like it to be. Ch 2. Managing Personal Stress

10. Time Management Assessment(Page 107) • I read selectively, skimming the material until I find what is important, then highlighting it. • I make a list of tasks to accomplish each day. Ch 2. Managing Personal Stress

11. Time Management Assessment(Page 107) • I keep everything in its proper place at work. • I prioritize the tasks I have to do according to their importance and urgency. Ch 2. Managing Personal Stress

12. Time Management Assessment(Page 107) • I concentrate on only one important task at a time, but I do multiple trivial tasks at once (such as signing letters while talking on the phone). • I make a list of short five or ten minute tasks to do. Ch 2. Managing Personal Stress

13. Time Management Assessment(Page 107) • I divide large projects into smaller, separate stages. • I identify which 20 percent of may tasks will produce 80 percent of the results. Ch 2. Managing Personal Stress

14. Time Management Assessment(Page 107) • I do the most important tasks at my best time during the day. • I have some time during each day when I can work uninterrupted. Ch 2. Managing Personal Stress

15. Time Management Assessment(Page 107) • I don’t procrastinate. I do today what needs to be done. • I keep track of the use of my time with devices such as time log. Ch 2. Managing Personal Stress

16. Time Management Assessment(Page 107) • I set deadline for myself. • I do something productive whenever I am waiting. • I do redundant “busy work” at one set time during the day. • I finish at least one thing every day. Ch 2. Managing Personal Stress

17. Time Management Assessment(Page 107) • I schedule sometime during the day for personal time alone (for planning, meditation, prayer, exercise). • I allow myself to worry about things only at one particular time during the day, not all time. Ch 2. Managing Personal Stress

18. Time Management Assessment(Page 107) • I have clearly defined long term objectives toward which I am working. • I continually try to find little ways to use my time more efficiently. Ch 2. Managing Personal Stress

19. Time Management Assessment(Page 107) Comparison data: n = 1500 students Mean score : 92 Top quartile : 108 or above Third quartile : 93-107 Second quartile : 78-92 Bottom quartile : 77 or below Ch 2. Managing Personal Stress

20. Type A Personality Inventory(Page 108-109) • Rate the extent to which each of the following statement is typical of your most of the time. Focus on your general way of behaving and feeling. There are no right or wrong answers. Ch 2. Managing Personal Stress

21. Type A Personality Inventory(Page 108-109) Rating scale: 3 = the statement is very typical of me. 2 = the statement is somewhat typical of me. 1 = the statement is not at all typical of me. Ch 2. Managing Personal Stress

22. Type A Personality Inventory(Page 108-109) • My greatest satisfaction comes from doing things better than others. • I tend to bring the theme of a conversation around to things I am interested in • In conversation, I frequently clench my fist, bang on the table, or pond one fist into the palm of another for emphasis. Ch 2. Managing Personal Stress

23. Type A Personality Inventory(Page 108-109) • I move, walk, and eat rapidly. • I feel as though I can accomplish more than others. • I feel guilty when I relax or do not nothing for several hours or days. • It does not take much to get me to argue. Ch 2. Managing Personal Stress

24. Type A Personality Inventory(Page 108-109) • I feel impatient with the rate at which most events take place. • Having more than others is important to me. • One aspect of my life (e.g., work, family care, school) dominates all others. • I frequently regret not being able to control my temper. Ch 2. Managing Personal Stress

25. Type A Personality Inventory(Page 108-109) • I hurry the speech of others by saying “ Uh Huh”, “Yes, Yes”, or by finishing their sentences for them. • People who avoid competition have low self confidence. • To do something well, you have to concentrate on it alone and screen out all distractions. • I feel other’s mistakes and errors cause me needless aggravation. Ch 2. Managing Personal Stress

26. Type A Personality Inventory(Page 108-109) 16. I find it intolerable to watch others perform tasks I know I can do faster. • Getting ahead in my job is a major personal goal. • I simply do not have enough time to lead a well balanced life. • I take out my frustration with my own imperfections on others. Ch 2. Managing Personal Stress

27. Type A Personality Inventory(Page 108-109) • I frequently try to do two or more things simultaneously. • When I encounter a competitive person, I feel a need to challenge him or her. • I tent to fill up my spare time with thoughts and activities related to my work (or school or family care). • I am frequently upset by the unfairness of life. • I find it anguishing to wait in line. Ch 2. Managing Personal Stress

28. Type A Personality Inventory(Page 108-109) Scoring key: • The type a personality inventory costs of four behavioral tendencies: 1. Extreme competitiveness. 2. High work involvement. 3. Strong feelings of hostility and anger. 4. Extreme sense of urgency and impatience. Score above 12 in each area suggest that you have pronounced tendency. Ch 2. Managing Personal Stress

29. Type A Personality Inventory(Page 108-109) Competitiveness Ch 2. Managing Personal Stress

30. Type A Personality Inventory(Page 108-109) Work Involvement Ch 2. Managing Personal Stress

31. Type A Personality Inventory(Page 108-109) Hostility/Anger Ch 2. Managing Personal Stress

32. Type A Personality Inventory(Page 108-109) Impatience/Urgency Ch 2. Managing Personal Stress

33. Improving the Management of Stress and Time • Managing time and stress is one of the most crucial, yet neglected, management skills in a competent manager’s. Ch 2. Managing Personal Stress

34. Improving the Management of Stress and Time (continued) • Stress can produce devastating effects, such as: - inability to concentrate, - anxiety, - depression to stomach disorders, - low resistance to illness, - heart disease. - negative physiological, - negative psychological, - negative social reactions. Ch 2. Managing Personal Stress

35. The Role of Management When managers experience stress, they tend to: • Selectively perceive information and see only that which confirms their previous biases. • Become very intolerant of ambiguity and demanding of right answer. • Consult and listen to others less. • Etc. Ch 2. Managing Personal Stress

36. Major Elements of Stress • Stress produces positive as well as negative effects. • In the absence of any stress, people feel completely bored and lack any inclination to act. Ch 2. Managing Personal Stress

37. Reactions to Stress: 1. Aggression, involves attacking the stressor directly. May involve attacking oneself, other people, or even objects. Ch 2. Managing Personal Stress

38. Reactions to Stress: 2. Regression, the adoption of a behavior pattern or response that was successful at some earlier time (responding in childish ways). Ch 2. Managing Personal Stress

39. Reactions to Stress: 3. Repression, involves denial of the stressor, forgetting, or redefining the stressor (ex: deciding that it is not so scary after all). Ch 2. Managing Personal Stress

40. Reactions to Stress: 4. Withdrawal, individuals may engage in fantasy, inattention, or purposive forgetting, or they may actually escape from the situation itself. Ch 2. Managing Personal Stress

41. Reactions to Stress: 5. Fixation, Which is persisting in a response regardless of its effectiveness (ex: repeatedly and rapidly redialing a telephone number when it is busy). Ch 2. Managing Personal Stress

42. Coping With Stress: • Enactive strategies, create or enact a new environment for the individual that does not contain the stressor. • Proactive strategies, to initiate action that resists the negative effect of stress. • Reactive strategies, applied as on the spot remedies to reduce temporarily the effect of stress. Ch 2. Managing Personal Stress

43. Coping with Stress: Ch 2. Managing Personal Stress

44. Managing Stress(Stressors:) Four key sources of stress: • Time stressors. • Encounter stressors. • Situational stressors. • Anticipatory stressors. Ch 2. Managing Personal Stress

45. Managing Stress(Stressors:) (continued) • Time stressors, generally results from having too much to do in too little time. Work overload, Lack of control, There is significant relationship between the presence of time stressors and job dissatisfaction, tension, perceived threat, heart rate, cholesterol levels, skin resistance. Ch 2. Managing Personal Stress

46. Managing Stress(Stressors:) (continued) • Time stressors (continued), The presence of temporary time stressors may serve as motivators for getting work done. However, a constant state of time pressure, having too much to do and not enough time to do it, is usually harmful. Ch 2. Managing Personal Stress

47. Managing Stress(Stressors:) (continued) 2. Encounter stressors, * Result from interpersonal interactions. * Common for managers. * Generally arise from three types of conflicts: 1. Role conflicts 2. Issue conflicts 3. Action conflicts Ch 2. Managing Personal Stress

48. Managing Stress(Stressors:) (continued) 2. Encounter stressors (continued), Role conflicts, In which roles performed by group members are incompatible. Issue conflicts, In which disagreement exist over how to define or solve the problem. Ch 2. Managing Personal Stress

49. Managing Stress(Stressors:) (continued) 2. Encounter stressors (continued), Issue conflicts, In which disagreement exist over how to define or solve the problem. Ch 2. Managing Personal Stress

50. Managing Stress(Stressors:) (continued) 2. Encounter stressors (continued), Action conflicts, In which individuals fail to get along well because of mutual antagonism. Ch 2. Managing Personal Stress