chapter 2: managing personal stress how can you control your own stress, and the stress of your...
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Chapter 2: Managing Personal Stress
How can you control your own stress, and the stress of your employees?
2
Managing Stress: Objectives
Eliminate stressorsDevelop resiliencyCope temporarily with stress
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Stress
Reduces national economy by $500 billion
Leaves almost half of all adults with health problems
Causes between 60 and 80 percent of industrial accidents
In workplace, is primarily caused by incompetent management
4
Managers Who Experience Stress...
selectively perceive information fixate on a single approach to a problemoverestimate how fast time passesadopt a crisis mentalityconsult and listen to others less rely on old habitsare less able to generate creative
thoughts
5
Current Levelof Functioning
Driving Force A
Driving Force B
Driving Force C
Driving Force D
Restraining Force A
Restraining Force B
Restraining Force C
Restraining Force D
Stress as a Force Field
6
Reactions to Stress
Alarm – increase in anxiety, fear, sorrow or loss
Resistance – attempt to control stress using defense mechanisms
Exhaustion – stop trying to defend against stress. Stress related pathology occurs in this stage
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Stress Defense Mechanisms
Aggression – attack stressor directlyRegression – use behavior that was
successful at an earlier timeRepression – deny that stress existsWithdrawal – leave stressful situationFixation – persist in response regardless
of effectiveness
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Experiencing Stress
STRESSORS•Anticipatory•Encounter•Time•Situational
REACTIONS•Physiological•Psychological
RESILIENCY•Physical•Psychological•Social
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Types of Stressors
Time StressorsWork overloadLack of control
Encounter StressorsRole conflicts Issue conflictsAction conflicts
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Types of Stressors
Situational StressorsUnfavorable working
conditionsRapid change
Anticipatory StressorsUnpleasant
expectationsFear
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Consequences of Stress
Physiological Immune responseCoronary diseaseViral infection
PsychologicalBurnout
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Stress as a Person/ Situation Interaction
Assumption: Events trigger stress, but people respond to stress differently
Resiliency factors moderate stress
Stressors
Reaction
WithoutResiliency
No ReactionWith
Resiliency
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Resiliency Factors
Physical: cardiovascular health, dietary control, rest
Psychological: emotionality, self-esteem, hardiness
Social: close emotional ties, common experiences, supportive interactions, mentors, teams
15
Managing Stress
Enactive Strategies
Proactive Strategies
Reactive Strategies
PurposeEliminate stressors
Develop resiliency
Temporary coping
Effects Permanent Long term Short term
Approach Enactive Proactive Reactive
Time Required
Long Moderate Immediate
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Eliminating Stressors
Type of Stressor Elimination Strategy
Time
Effective time management.
Efficient time management.
Delegating
EncounterCollaboration and team building
Emotional intelligence
Situational Work redesign
AnticipatoryGoal setting
Small wins
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Managing Time Effectively
Spend time on important, not urgent, matters
Identify what you feel is important vs. what you feel is urgent
Focus on results, not methodsDon’t feel guilty for saying “no”
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Types of Activities That Determine Time Use
URGENCY
IMPORTANCE
HIGH LOW
HIGH
LOW
1Crises
CustomerComplaints
3Developmental Opportunities
Innovating
Planning
2Mail
Ringing Telephone
Unscheduled Interruptions
4Escapes
Routines
Arguments
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Personal Principles for Time Use
Ask yourself:What do I stand for?What do I care passionately about?What do I want to be remembered for?What do I want to have accomplished 20
years from now?What principles do I want everyone in the
world to follow?
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Managing Time Efficiently – 20 Rules for Everyone
Read selectively Make a list of things to
accomplish Have a place for everything Prioritize your tasks Do several trivial things
simultaneously List five 10-minute tasks Divide up large projects Determine critical 20
percent of tasks Save best time for
important matters Limit others’ access to you
Don’t procrastinate Keep track of time Set deadlines Do something productive
while waiting Do busy work at one set time Reach closure on one thing
per day Schedule some personal time Don’t worry on continuing
basis Write down long-term goals Be alert for ways to improve
your time management
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Managing Time Efficiently – 20 Rules for Managers
Hold routine meetings at end of day
Hold short meetings standing up
Set a time limit Cancel meetings sometimes Have agendas, stick to
them, and keep track of time Start meetings on time Prepare meeting minutes
and follow up Insist that subordinates
suggest solutions to problems
Meet visitors in doorway Go to subordinates’ offices Don’t overschedule your day Have someone else answer
phone and e-mail Have a place to work
uninterrupted Do something with each
piece of paper Keep workplace clean Delegate work, identify
amount of initiative granted, and give others credit for their success
22
Collaboration
Maintain an “emotional bank account”Make deposits by treating people with
kindness, courtesy, honesty and consistency
Minimize withdrawals made by not keeping promises, not listening, not clarifying expectations, or not allowing choice
24
Work Redesign
Lack of freedom is most important contributor to stress
Use job redesign model to reduce stresscombine tasks form identifiable work unitsestablish customer relationships increase decision-making authorityopen feedback channels
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Eliminating Anticipatory Stressors through Goal Setting
1. Establish a Goal
2. Specify Actions and Behavioral Requirements
4. Identify Criteria of Success and a
Reward
3. Generate Accountability and
Reporting Mechanisms
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Small Wins Strategy
Identify something under your controlChange it in a way that leads toward
desired goalFind another small thing to change and
change itKeep track of changes madeMaintain the small gains made through
change
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Developing Resiliency
Some stressors will not go awayResiliency increases capacity to
withstand negative effects of stress
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Balance Life Activities
Spiritual Activities
Family Activities
Social Activities
Intellectual Activities
Cultural Activities
Physical Activities
Work Activities
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Increase Cardiovascular Conditioning
MOVE! Exercise:Lowers blood pressure Increases heart efficiencyLowers triglyceride levelsLowers cholesterol Increases energyReduces anxiety and depression
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Take Control of Your Diet
Eat a variety of foodsMaintain optimal weightReduce fat intakeEat more whole foodsReduce sugar intakeReduce sodium intakeAvoid alcohol and caffeine
31
Improve Hardiness
Take control of your lifeDo something that you can be
committed to and involved inFeel challenged by change, not
paralyzed
32
Moderate Type A Personality Syndrome
Type A people:have a chronic, combative struggle
with the social and physical environment
are aggressive, hostile, impatientare subject to time demands, self-
imposed pressureeat fast, walk fast, talk fast!
33
To Moderate Type A Behavior
Focus on small winsUse deep-relaxation strategies
meditationyogaself-hypnosisbiofeedback
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Increase Social Resiliency
Maintain friendships and family relationsFind and use a mentor
must be two-way relationshipWork in teams
involve others in defining challengesencourage participationshare resources broadly focus on team, rather than individual,
rewards
35
Temporary Stress Reduction
Muscle relaxationDeep breathingVisualization - Imagery and fantasyRehearsalReframing
36
Managing Your Own Stress
Enactive, proactive and reactive strategies
Recognize and observe your own stress reactions (e.g., irritability, muscle tightness, fatigue, sleep disorder, distractibility, confusion, etc.
Learn to surf...reframe perceptions
37
Managing Your Own Stress
Build time management skillsRegularly revisit goals and priorities,
beware of reactivityLearn to delegate. Trust and share your
work with othersCommunicate and participate with
colleagues and employeesFind reason and time to laugh
38
Managing Others’ Stress...
attend to your own stressmentor and monitor time management:
set goals with time lines, check in regularly
redesign work: task demand, control, intellectual challenge, clarified responsibilities
set boundaries and expectations: create a healthy organizational culture
39
Managing Others’ Stress...
make time to play, celebrate small and big wins, develop relationships, and relax
don’t sweat the small stuffcommunicate and participate
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