effective approaches to managing stress of employees

8/12/2019 Effective Approaches to Managing Stress of Employees

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U. Treven, S. Treven and S. S. Zizek RMIC - Volume 4, Issue 10 (2011), pp. 46-57

EFFECTIVE APPROACHES TO MANAGING STRESS OF EMPLOYEES

Urska Treven, Sonja Treven and Simona Sarotar ZizekUniversity of Maribor, Slovenia

ABSTRACT

n the paper, first of all, the problem of stress that employees in organizations face with is presented. Then the economic impact of stress at the individual, organizational as well asat the national level is discussed. Besides, various types of stress and various

approaches to stress management that employees can use at work or in their everyday life arediscussed widely as well. Such approaches include attacking the source of the stress, receivingsocial support, relaxation techniques, cognitive-behavioral techniques, wellness through properexercise, diet, and rest, and others. Each employee can use those techniques that the best suithim/her and reduce the level of stress in his/her work and personal life.

Keywords: Stress, Sources of Stress, Techniques for Managing Stress.

1 INTRODUCTIONWork stress is recognized world-wide as a major challenge to workers' health and the healthinof their organizations (WHO, 2003). The European Agency for Health and Safety at Work stthat stress within organization is the second most frequent trouble and affects as many as 22%employees from EU. And the number of people suffering from stress-related conditions causemade worse by work is likely to increase.

Workers who are stressed are more likely to be unhealthy, poorly motivated, less productive a

less safe at work. Their organizations are less likely to be successful in a competitive market.

Stress can be brought about by pressures at home and at work. Employers cannot usually proteworkers from stress arising outside of work, but they can protect them from stress that aristhrough work.

Stress at work can be a real problem to the organization as well as for its workers. Gomanagement and good work organization are the best forms of stress prevention. If employees already stresses, their managers should be aware of it and know how to help. In order to solve tproblem, various approaches to stress management can be applied in organizations. In the papsome of them, like attacking the source of the stress, receiving social support, relaxatitechniques, cognitive-behavioral techniques, and wellness through proper exercise, diet, and r

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circumstances and preferences. At the same time he/she should be seeking the amount of sthat enables him/her to capitalize on the benefits of positive stress but not fall prey to the nsymptoms of stress.

In the paper both descriptive and analytical approaches to research and disseminatioconsidered. Within the descriptive approach various methods are applied, including comdescriptive and comparative techniques; the analytical approach involves inductive and demethods. The paper emanates from the research that has been carried out within the Europroject with the title Development, implementation and evaluation of the programsimprovement of subjective well-being with the Acronym Chance4Change. In the first ptheoretical background (a part of it is presented in our paper) is structured, while in the phase the practical research will be conducted.

2 THE ECONOMIC IMPACT OF STRESSThe word stress is one of the most frequently used words today. We live in a world devfast, requiring constant adaptation. Technology is changing, so are social habits, values,structures, and people. Besides, the economic crisis in global world has been present for two years. Everybody has to cope with those changes, not only individuals, but organizatiogovernments as well (Pettinger, 2002; Moss Leonard, 1981). The pace of life is getting qtoo. What was new yesterday is already old today. Many humans see positive values ofchanges, but very few think of the negative consequences that may ensue.

There are estimations, that humankind looses 100 million workdays every year due to afterstress. What matters more, 50 to 75 % of todays diseases are related to stress. The Euro Agency for Health and Safety at Work states that stress within organization is the seconfrequent trouble and affects as many as 22 % of employees.

Loss of health due to stress constitutes neither the biggest nor the only cost in organizMistakes and/or false decisions, which employees make under the effect of stress, cost more. Hence, it is necessary to think carefully what to do to prevent stress, and how to copewhen it occurs.

The cost of stress has to be considered very carefully. Connection between its causesconsequences is often quite unclear, so data may be based on assumptions. At the same tthey cannot be compared between companies, let alone between countries. It is entirely impto come to any conclusions or generalizations. In estimating the costs it is the duration leaves due to stress that must be taken into account with regard to the entire absenteeismInternational Labor Organization (ILO) evaluates costs of stress on three levels: the individorganizational and the national level.

At the individual level:the issue at stake is primarily the individual loss of income and the comedical treatment. What sum the ill person is deprived of, depends on the manncompensation in different countries. In some of them the employer covers the cost, in someit is the state, while mostly it is a combination of both. In the case of job loss or early retire


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Effective Approaches to Managing Stress of Employees

many factors and their synergies; they can also vary, even with a particular person, in different tperiods.

At the organizational level:organizations suffer loss due to the costs of absenteeism, early

retirement, replacement, law costs, damaged equipment, lower productivity, and loss of good naand reputation. In 1990 NIOSH (The National Institute for Occupational Safety and Heestimated the costs due to diseases and accidents caused by stress to amount to $6.6 billion peyear in the USA. The British HSE (Health and Safety Executive) estimated those costs betw1.1 and 2.2 billion per year. Australian insurance companies estimated those costs to ECU 9billion per year. However, those costs have very probably been evaluated too low, as they do consider overtime, loss of costumers, individual problems or decrease of work moral and oindirect consequences. If we take into account all these factors, the percentage of stress relatediseases may increase to 30 to 40 %.

At the national level:the costs due to stress at the national level cannot be calculated by summingup of individual costs and the costs of organizations, since they are allocated among particugroups. The state has to pay the costs of medical treatment, absenteeism and the costs due toearly retirement. According to rough estimates by NIOSH they would reach 0.5 to 3.5 % ofGNP on average.

3 TYPES OF STRESSThere are several approaches to classifying stress, and at this point we will classify it in termthe type of stressor and when it takes its effect. In this way, we can identify three categories ostress (Currie, 2001).

Transient stress occurs at the same time as the stressor and is a short-term experience. Forexample, it may be of the kind experienced by emergency service workers when they are dealwith events such as public disorder, accidents, fires and a variety of other types of incident. Thsituations often involve people working at speed and perhaps using particular skills to head opotentially disastrous situation, such as attempting to save someone's life. Also, individureacting to emergency situations at work, such as meeting deadlines or restoring crucial systethat have gone down, may experience transient stress. In these kinds of example, however, th

emergency aspects soon leave the situation, and as the urgency diminishes, so those involved wstart to 'come down' and return to normal.

Post traumatic stress disorders (PTSD)occur after a shock owing to some critical life event, suchas involvement in a serious traffic accident, personal injury, divorce, birth of the childredundancy. PTSD may succeed transient stress when, for instance, after someone has done athey can to deal with an emergency and the cause of their transient stress is no longer presenthey believe, rightly or wrongly, that the aftermath the incident holds personal implications for with which they will have difficulty coping. This also may happen when the effects of shock emhaving been suppressed beforehand by the need to concentrate on taking urgent action.

Chronic stressoccurs as a result of pressures being felt by the individual for an amount of time th


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to be in situations in which things are getting on top of them, causing them to feel anxiofrustrated; they feel that the pressures will never go away and that there is no escape. Oftpressures are small but numerous, having accumulated over many months or years, cafeelings of futility and despair. Ultimately the person feels that his or her efforts are mean

that the future is hopeless and that they cannot go on any more. This is a very dangerous kstress, which can lead to serious physical ill-health, mental breakdown or even suicide. It imentioning here that chronic stress is the type that is most frequently related to the workpla

4 APPROACHES TO MANAGING STRESSIn the battle against stress various approaches to managing stress can be applied. Hence, wepresent some of them that are among the most effective ones, in this section. With the applone or more of them simultaneously an employee may significantly reduce his stress levhence live and work more released and happy.

4.1 Attacking the Source of StressStress can be dealt with in the short range by indirect techniques such as exercise and relaxBut to manage stress in the long range and stay well, everybody should learn to deal direcstressors. Several of these techniques are described in this section.

Eliminating or Modifying the StressorThe most potent method of managing stress is to eliminate the stressor giving you troubexample, if individual's job is his primary stressor, his stress level would be reduced if hemore comfortable job. At other times, modifying the stressful situation can be equally helpfthe problem-solving method, an individual searches for an alternative that will change the st

Placing the Stressful Situation in PerspectiveStress comes about because of our perception of the situation. If an individual can alperception of a threatening situation, he is attacking the source. A potentially stressful situabe put into perspective by asking, What is the worst thing that could happen to me if I faactivity? The answer to this question is found by asking a series of questions, starting wgrimmest possibility. For instance, an individual is late with a report that is due this afterno

following questions and answers should be considered:Will my reputation be damaged permanently? (No)Will I get fired? (No)Will I get reprimanded? (Perhaps, but not for sure)Will my boss think less of me? (Perhaps, but not for sure)

Only if the answer is yes to either of the first two questions is negative stress truly justifithought process allows stressful situations to be properly evaluated and kept in perspectiindividual therefore avoid the stress that comes from overreacting to a situation.

An analysis of many studies concludes that the most effective approaches to managing worstress re cogniti e beh ior l inter entions essenti ll of thinking constr cti el


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problem that includes perspective setting. Cognitive-behavioral interventions teach individuarecognize how their pessimistic and often distorted thoughts of gloom and doom become stressNext, they learn to replace their unrealistic and highly pessimistic thinking with more realismore optimistic thinking (Richardson and Rothstein, 2008).

Gaining Control of the Situation A multipurpose way of gaining control is to improve individual's work habits and time manageBy being on top of things, heavy work and school demands can be made less stressful. A trerelated to reducing stress by gaining control is to simplify individual's life by getting runessential activities. Andrew Weil, the natural health guru, recommends that an individual shdownsize his life. He believes that significant stress stems from the complexity of our lives, a mcontributor being our material possessions. Many people have too many physical objects trequire attention and maintenance. Weil recommends that an individual should get rid of whacan spare (Weil, 1997). Control of life situations will be gained by having less clutter.

It is also important for people that they assume control over how they spend their time. Thiespecially important on the job, where many events threaten to distract us from doing whats mimportant. In addition, to the extent we allow distractions to over-run our lives, the resupressures we experience may bring still more stress to our lives. The key to managing timeffectively and to avoiding the stresses created by mismanaging time, involves taking control oour own actions (Treven, Potocan, 2005). There are some effective ways to go about this:

Set priorities and stick to them,

Dont allow others to distract you, Delegate responsibility to others.

4.2 Receiving Social and Organizational Support An ideal way to manage stress is one that provides side benefits. Getting close contact with peofalls into this category. An individual will reduce some stress symptoms and form hearelationships with others in the process. By getting close to others he builds a support system, agroup of people on whom he can rely for encouragement and comfort. People within individsupport network include family members, friends, coworkers, and fellow students. In addition, s

people in turmoil reach out to strangers to discuss personal problems.

The usual method of reducing stress is to talk over individual's problems while the other perlistens. Switching roles can also help reduce stress. Listening to others will make an individualbetter because he has helped them.

A happy marriage is another support system that can help a worker copes with job stre According to one study with dual-earner couples, happily married women rebounded quicker daily stress than women with less blissful unions (Novotney, 2008).

Receiving organizational support refers here to using the organization as part of individusupport system when experiencing heavy stress. The support might come from a friend


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supervisor who will listen to the problem an employee is experiencing and perhaps offeadvice. A widely used form of support is an employee assistance program that offers couservices for a variety of personal problems that could be impairing performance. A large emight have a full-time employee assistance program, whereas small employers use an o

counseling group.

4.3 Loving Yourself and Positive Self-PerceptionSelf-love is necessary to a balanced and positive life and is crucial if a person wishes to mstress in his life effectively. It is a courageous declaration of the value and meaning of his(Hansard, 2003).

People who love themselves and feel good about themselves are far less likely want to hurtas well as try to stay in good relationships with their coworkers, friends, members of a fam

with others. There would be greater happiness for all and consequently less stress thaappear from bad relations.

If a person lives without loving himself, he will lose energy and vitality and the personalityso that he loses his individuality. He becomes more susceptible to stress at his workplace orhis everyday life. How can a person experience self-love? It is simpler than he thinks, for nhow tough and unloving he has been towards himself. He has a deeper consciousnesscontinually experiences self-love. All he needs to do is to bring this into his upper conscioWhen he does this, he will discover that it is his birthright and the spark of his humanityyourself is the starting point and the very foundation of all human existence.

Loving yourself is strongly connected with the positive or negative self-perception. And perception affects the way in which an individual handles stressful life events. One of thimportant facets of self-perception is self-esteem referring to the good or bad opinion about(Treven, 2001). People who have a positive and a reasonably accurate concept of self, haself-esteem. They have confidence in themselves, they know their capacities and potentiaact accordingly. Self-esteem seems to moderate how one responds to stressors (Nowack, 1People with low self-confidence tend to have more intensive reactions to high stress thanwith higher self-confidence (Davis et al., 2000).

4.4 Relaxation Techniques for Handling StressRelax is the advice that many people have always offered the stressed individual. Stress egive us similar advice but also offer specific techniques. Here are described some techniqucan help an individual relax and, consequently, help him reduce stress and its symptoms.

Relaxation Response A standard technique for reducing stress is to achieve the relaxation response. The relaresponse is a physical state of deep rest in which a person experiences a slower respiratioheart rate and lowered metabolism scientists have shown that the relaxation response loweheart rate, blood pressure, and oxygen consumption. Also, the relaxation response alle


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insomnia, depression, infertility, cancer, anxiety, and even aging. By practicing the relaxaresponse, an individual can counteract the fight-or-flight response associated with stress (Trev2005).

According to cardiologist Herbert Benson, four things are necessary to practice the relaxatresponse: a quiet environment, an object to focus on, a passive attitude, and a comfortabposition. A person is supposed to practice the relaxation response for ten to twenty minutes, twa day. To evoke the relaxation response, Benson advises a person to close his eyes. RelaxConcentrate on one word or prayer. If other thoughts come to mind, be passive and return to repetition.

The relaxation response can be released in many ways besides the ritual just described. Amothese methods are participating in repetitive sports such as running, progressive musculrelaxation, practicing yoga, and playing a musical instrument (Benson, 1995).

Similar to any other relaxation technique, the relaxation response is harmless and works for mpeople. However, some very impatient people find it annoying to disrupt their busy day to wthrough the relaxation response. Unfortunately, these may be the people who most urgently neto learn to relax.

Deep BreathingDeep breathing is one of the simplest techniques for lowering physiological arousal. With technique, individuals receive instruction on how to breathe more deeply, avoiding shallow bre

that are often associated with the stress response and instead breathing from the abdomenPhysiological arousal is affected by this technique because of the close association between tbreathing centre and the reticular activating system (RAS) in the brain. The RAS contneuromuscular functioning and, thus, deep breathing leads to relaxation in the neuro-muscusystem (Matteson, Ivancevich, 1987).

An extension of deep breathing is progressive muscle relaxation (PMR), a technique developedJacobson (1938), With PMR, an individual is instructed to assume a comfortable position andbegin to breathe deeply. Then, the individual relaxes groups of muscles one at a time, beginniwith the muscles in the feet, the legs, etc. Jacobson proposed that the mind relaxes using thtechnique because relaxed muscles are associated with a decrease in emotional tension.

MeditationPerhaps the oldest stress management technique of all, meditation is back in vogue. Meditationa systematic method of concentration, reflection, or concentrated thinking designed to suppress activity of the sympathetic nervous system. The relaxation response is essentially a meditattechnique, and napping provides some of the benefits of meditation. The meditator reaches a destate of mental and physical calmness and relaxation, driving away accumulated stress. Meditatis also recommended as a way of preventing and slowing down and reducing the pain of chrodiseases such as heart disease, AIDS, and cancer. People who meditate learn to tolerate everydaannoyances better. Meditation has been widely researched, and its key benefits in relation


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A very important benefit of meditation as well as other relaxation techniques is that they emental alertness. It would therefore be beneficial to meditate shortly before an individual nperform at his best, such as giving presentation to management about his project (TPotocan, 2005).

The usual approach to meditation involves four simple steps. First, a quiet place with a mindistractions should be found. Second, a person should close his eyes so that he can close hioff from the outside world. Third, a person should pick a word whose sound is soothinrepeated. Fourth, the word should be said repeatedly. For most people, one fifteen minute sdaily will accomplish the benefits of meditation.

4.5 Cognitive-Behavioral Techniques for Handling StressThese techniques focus on the thoughts and actions a person has in relation to stress.

theoretical conceptualizations underlying these techniques are quite simple. In fact, KendBemis (1983) suggested that cognitive-behavioral techniques include four basic guiding pri

Individuals do not respond directly to their environment; they respond to their own cinterpretation of the environment.

Cognitions (thoughts), emotions (feelings) and behaviors (actions) are causally interrel The prediction and understanding of negative cognitions and behaviors are enhanc

paying attention to a persons expectancies, beliefs and attributions. It is possible and desirable to combine and integrate cognitive approaches to corr

problems with performance-based and behavioral contingency management.

One of the cognitive-behavioral techniques is cognitive appraisal, also called perspective(Ross, Altmaier, 2000). This technique involves teaching individuals to assess the severistressor by considering the perspective in which they view a particular stressful situation.

A related cognitive-behavioral technique is cognitive restructuring. This technique is basepremise that many people believe other people or events outside of themselves are responsihow they feel. The resulting beliefs can be irrational and quite often lead to increased(Treven, 2005).

Both mentioned techniques are designed to help people tolerate stressors after they occrelated technique, cognitive rehearsal, involves helping people tolerate stressors by anticthem before they happen. This technique calls for visualizing a potentially stressful event boccurs and practicing or rehearsing how to respond.

4.6 Managing Stress by Staying Well A far-reaching approach for managing stress is to both prevent and reduce negative streleading a healthy lifestyle, or being well. Four major components to staying well areexercise, yoga, diet, and rest. The four components are interrelated because each compfacilitates the other: For example, if a person exercises or practice yoga enough he tends tohealthy food; if a person diets properly, physical exercise is easier, and so is obtaining rest.


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a person rests well he will be in a better frame of mind to exercise, and he will not crave so mcaffeine and sugar to stay energized. Proper diet and exercise are also important in helping waoff physical illness that creates stress for the individual.

Physical ActivitiesThe right amount and type of physical exercise contributes substantially to wellness. Part of reason exercise is useful for managing stress is that it contributes to relaxation and being betable to cope with frustration. To achieve wellness it is important to select an exercise program tis physically challenging but that does not lead to overexertion and muscle injury (Treven e2010). The most beneficial exercises are classified as aerobic because they make a persobreathe faster and raise his heart rate. Most of person's exercise requirements can be met througeveryday techniques such as walking or running up stairs, vigorous housework, yard workwalking several kilometers per day.

A major benefit is the euphoria that often occurs when brain chemicals calledendorphins arereleased into the body. The same experience is referred to as runner's high. Other mentbenefits of exercise include increased self-confidence; improved body image and self-esteeimproved mental functioning, alertness, and efficiency; release of accumulated tensions; and refrom mild depression (Rice, 1987).

To achieve the best possible results in physical exercises is to practice them regularly. It notwithstanding if an individual carries out any of such exercises once a month or twice a weekincluding exercising in one's life they will strengthen their muscles around the heart, improve

quality and capacity of their breathing, enhance their efficiency at work and improve their ovwellbeing. However, regular physical activity of the individual does not mean that they are thento smoke at will, eat and drink too much or expose themselves to the pressure of their job wimpunity. Such activity warrants merely a less harmful effect on their health.

People who take regular physical exercise are mentally more alert, too (Markham, 1995). Thievident from the results of tests filled in by more or less active people. The beneficial effectregular physical exercise do not reflect only in better health or in greater ability to resist stressalso in better decisions and considerable improvement of job performance.

YogaYoga is another effective method which enables individuals to control stress on physical amental level. It includes knowledge about life and originated some decades ago in India.

According to the theory of yoga, we all consist of three basic selves: 1. the subconscious, 2.intellectual and 3. the creative. Ideally these three parts should be well-balanced, but in macases they are not. There are some people, for example, who are stimulating intellectually but lacking in the other two areas. In fact, the number of people who have a nature balance of thethree areas of themselves are few, as we have all been continuously programmed and affected bsuch things as our environment and the people with whom we have come into contact.


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This acquired imbalance in our inner selves always causes tension and internal conflictworks to restore the correct balance and thereby resolve this conflict. This is done by restresses of all sorts within the body and the mind (Markham, 1995).

Once we have learned through yoga to eliminate the tensions of our body, we may find thave a far greater capacity for concentration, study and hard work (Chopra, Simon, 2004). not be dissipating so much of our inner energies and so the making of decisions will be quiceasier for us. The benefits experienced by someone in any area of the business world will thbe significant (Treven, 2005).

It is possible to learn the technique of yoga by attending a regular class and then practicinwe have learned. All we need to give is about fifteen minutes of our time every day.

Resting SufficientlyRest offers benefits similar to those of exercise, such as stress reduction, improved concentimproved energy, and better tolerance for frustration. Achieving proper rest is closely ligetting proper exercise. The current interest in adult napping reflects the awareness that rest makes a person less stress prone and enhances productivity. A growing number of firmnapping facilities for workers, and many workers nap at their desks or in their parked vduring lunch breaks. Naps of about twenty minutes taken during the workday are used benergizers and as stress reducers. To keep the effectiveness of workday napping in perspeworkers who achieve sufficient rest during normal sleeping hours have less need for napsworking hours. But the meditation-like benefits of napping offer an advantage even for the

who sleeps adequately at night.

Maintaining a Healthy DietEating nutritious foods is valuable for mental as well as physical health, making it easier with frustrations that are potential stressors. Many nutritionists and physicians believe thafatty foods, such as red meat, contributes to colon cancer. Improper diet, such as consuminthan 1,300 calories per day, can weaken an individual physically. In turn, an individual bmore susceptible to stress. Some non-nutritious foods, such as those laden with caffeine or tend to enhance stress levels. A healthy diet is one that (Treven et al, 2010):

emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk prod includes lean meats, poultry, fish, beans, eggs, and nuts, is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

These recommendations are for the general public over two years of age. Recommendeshould be personalized, taking into account our age, sex, and amount of physical exercise.

5 CONCLUSIONSPotentially harmful stressors surround all of human beings in work and personal life. Thvirtually everybody needs a program of stress management to stay well.


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We present some of the effective techniques for stress management in this paper. Among them wsuggest: attacking the source of the stress, receiving social support, loving yourself and positself-perception, relaxation techniques, cognitive-behavioral techniques, and wellness throuproper exercise, diet, and rest. Each individual can use one, two or more of those techniques th

the best suit him/her in the battle against stress and reduce the level of stress in his/her work apersonal life.

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