Stress Management

1. Stress Management

2. Part 1 General Awareness

3. I HATE YOU! WHAT IS STRESS ? • Stress is the “wear and tear” our minds and bodies experience as we attempt to cope with the continually changing environment. • It arises when we worry we can’t cope.

4. Worry Tense Tired Frightened Depressed Anxious Anger Headaches Elated Happy I cant take it any more! Stress Feelings

5. TYPES OF STRESSORS • Positive – Usually good • Negative – Usually bad • External – Away from jobsite • Internal – At work

6. Positive Stress • Stress can also have a positive effect • spurring motivation and awareness • providing the stimulation to cope with challenging situations • providing the sense of urgency and alertness needed for survival when confronting threatening situations

7. Negative Stress • It is the contributory factors in conditions, such as hypertension, headaches, digestive problems, skin complaints, insomnia and ulcers. • Excessive, prolonged and unrelieved negative stress can have a harmful effect on mental, physical and spiritual health.

8. EXTERNAL STRESSORS • Physical Environment • Social Interaction • Organizational • Family Crises • Major Life Events • Daily Hassles Just leave me alone!

9. INTERNAL STRESSORS • Lifestyle choices • Negative self - talk • Mind traps • Personality traits • Lack of money • Family situations

10. Noise Heat Cold Repetitive Stress Confined Spaces Cramped Work Space Awkward Positions Poor Posture Improper Lighting Others PHYSICAL ENVIRONMENT

11. SOCIAL INTERACTION • Rudeness • Bossiness • Aggressiveness by others • Bullying • Lack of acceptance • Keeping up with the Jones • Church acceptance When will that project be ready?

12. ORGANIZATIONAL • Rules & Regulations • “Red - Tape” • Deadlines • Evaluations • Budgets • Others’ expectations

13. MAJOR LIFE EVENTS They don’t care! • Childbirth • Death • Lost job • Promotion • Demotion • Marital status change • Relocation (moving or job change)

14. Daily Hassles • Commuting/Traffic • Misplaced keys • Mechanical breakdowns

15. LIFESTYLE CHOICES • Caffeine/Nicotine • Lack of sleep • Overloaded schedule • Overeating • Drug/Alcohol Abuse

16. Negative Self - Talk • Pessimistic thinking • Self criticism • Over analysing

17. Mind Traps • Unrealistic expectations • Taking things personally • All or nothing thinking • Exaggeration • Rigid thinking

18. PERSONALITY TRAITS • Perfectionists • Workaholics • Introverts • Extroverts • Selfishness

19. The Individual • Everyone is different, with unique perceptions of, and reactions to, events. • There is no single level of stress that is optimal for all people. • Some are more sensitive owing mostly to environmental experiences while growing up.

20. THE INDIVIDUAL • Most of the stress we experience is self-generated. • How we perceive life - whether an event makes us feel threatened or stimulated, encouraged or discouraged, happy or sad - depends to a large extent on how we perceive ourselves.

21. The Individual • Self-generated stress is something of a paradox, because so many people think of external causes when they are upset. • Recognising that we create most of our own upsets is an important first step towards coping stress caused by them.

22. GENERAL ADAPTATION SYNDROME • Alarm response • Adaptation • Exhaustion

23. ALARM RESPONSE This is the “ Fight or Flight” response that prepares the body for immediate action.

24. Endocrine System • Stress responses controlled by the Endocrine System • Demands on the physical or mental systems of the body result in hormone secretion (adrenaline, testosterone, etc.)

25. ENDOCRINE SYSTEM RESPONSES • Increased pupil dilation • Perspiration • Increased heart rate and blood pressure • Rapid breathing • Muscle tenseness • Increased mental alertness

26. ADAPTATION PHASE • If the source persists, the body prepares for long-term protection, secreting hormones to increase blood sugar levels. • This phase is common and not necessarily harmful, but must include periods of relaxation and rest to counterbalance the stress response. • Fatigue, concentration lapses, irritability and lethargy result as the stress turns negative.

27. EXHAUSTION • In chronic stress situations, sufferers enter the exhaustion phase: • emotional, physical and mental resources suffer heavily • the body experiences ‘ adrenal exhaustion’ • leading to decreased stress tolerance • progressive mental and physical exhaustion, • illness and eventually collapse

28. Symptoms Of Stress • Physical symptoms • Mental symptoms • Behavioural symptoms • Emotional symptoms

29. Sleep pattern changes Fatigue Digestion changes Loss of sexual drive Headaches Aches and pains Infections Indigestion Dizziness Fainting Sweating & trembling Tingling hands & feet Breathlessness Palpitations Missed heartbeats Hypertension Physical Symptoms

30. MENTAL SYMPTOMS • Lack of concentration • Memory lapses • Difficulty in making decisions • Confusion • Disorientation • Panic attacks

31. BEHAVIORAL SYMPTOMS • Appetite changes - too much or too little • Eating disorders - anorexia, bulimia • Increased smoking • Alcohol/Drugs Craving • Restlessness • Fidgeting • Nail biting • Hypochondria

32. EMOTIONAL SYMPTOMS • Bouts of depression • Impatience • Fits of rage • Tearfulness • Deterioration of personal hygiene and appearance

33. STRESS RELATED ILLNESSES • Stress is not the same as ill-health, but has been related to such illnesses as; • Cardiovascular disease • Immune system disease • Asthma • Diabetes • Hypertension

34. STRESS RELATED ILLNESSES • Digestive disorders • Ulcers • High Blood Pressure • Skin complaints - psoriasis • Headaches and migraines • Pre-menstrual syndrome • Depression

35. COSTS OF STRESS • 80% of all modern diseases have their origins in stress. • In the US, 90 million working days per year are lost directly from stress - related illness. • Costs in absenteeism to business and industry is estimated at billions of dollars per year.

36. Part 2 Stress at Work

37. WHY DO WE WORK ? Work provides an income and fulfils a variety of other needs; - mental and physical exercise, social contact, a feeling of self-worth and competence.

38. The drive for success Changing work patterns Working conditions Overwork Under-work Uncertainty Conflict Responsibility Relationships at work Change at work FACTORS INFLUENCING WORK STRESS

39. THE DRIVE FOR SUCCESS • Western society is driven by work. • Personal adequacy equates with professional success. • We crave status and abhor failure. • Our culture demands monetary success / professional status.

40. CHANGING WORK PATTERNS • Unemployment, shorter working weeks, new technology affect emotional and physical security. • No more jobs for life, more short - term contracts. • Financial and emotional burnout is increasing among all levels.

41. WORKING CONDITIONS Physical and mental health is adversely affected by unpleasant working conditions, such as high noise levels, poor lighting, excessive temperatures and unsocial or excessive hours.

42. OVERWORK • Stress may occur through an inability to cope with the technical or intellectual demands of a particular task. • Circumstances such as long hours, unrealistic deadlines and pace, and frequent interruptions will compound this.

43. UNDERWORK This may arise from boredom because there is not enough to do, or because a job is dull and repetitive.

44. Uncertainty Uncertainty about the individuals work role, objectives, responsibilities and expectations, and a lack of communication and feedback can result in confusion, helplessness, and stress.

45. Conflict • Stress can arise from work the individual does not want to do, or that conflicts with their personal, social, and family values.

46. Responsibility • The greater the level of responsibility the greater the potential level of stress. • Responsibility without accountability is a sure stressor.

47. Relationships At Work Good relationships with colleagues are crucial. Open discussion is essential to encourage positive relationships.

48. Changes At Work Changes that alter psychological, physiological and behavioral routines such as promotion, retirement and redundancy are particularly stressful.

49. Case StudyJohn Walker v Northumberland County Council (1999) • Area manager of social work team. • Increased workload – request for extra resources denied. • Suffered first breakdown in Nov 1996. • Promised extra resources. • Returned to work in March 1997. • No extra resources were supplied. • 2nd breakdown and medical retirement May 1998. • Judge ruled ‘ reasonably foreseeable.’ • Awarded $1.75 Million.

50. Part 3 Self - Help