Presentation on theme: "WHO SUFFERS FROM STRESS? 100% RECOGNISING STRESS 68% don’t recognise when they’re stressed. Only 16% expect colleagues to recognise when they’re stressed."— Presentation transcript:
WHO SUFFERS FROM STRESS? 100%
RECOGNISING STRESS 68% don’t recognise when they’re stressed. Only 16% expect colleagues to recognise when they’re stressed.
STRESS DEFINITION The response we have when the amount of pressure or demand placed on us is more than we can cope with.
CORTISOL SCIENCE OF STRESS
INTERNAL EXTERNAL SOURCES OF STRESS
EXTERNALINTERNAL Major Life Changes – marriage, moving home, divorce, serious health problems, death. Fear – eg. Fear of flying or public speaking. Fear of failure, not being or having enough and fear of losing what you have. Family – arguments at home with partner, screaming babies, sibling squabbles, teenagers who won’t co-operate, nagging parents. Lack of Control/Uncertainty - few people enjoy not knowing what might happen or not having control over their lives. Environment – input from the world around us e.g. Noisy neighbours, barking dog, too much or too little light in a room. Beliefs – attitudes, opinions, behaviours can set you up for stress. E.g. Belief that you MUST iron the sheets, or achieve the best in the class. Social – just think about going on a blind date and you probably start to sweat! Perfectionism- being afraid of doings things less than perfectly can cause extreme stress. Technology – laptops, smart phones, Ipads all make us available 24/7 causing everyday stress. Constantly checking for mail, tweets or FB updates keeps us edgy. Procrastination – makes you more stressed as you get more and more behind with tasks so they pile up and intensify. If it gets severe it can stop you doing things you are capable of.
HSE’s Top 6 Workplace Stressors 1. Demands of the job. 2.Autonomy/How much control you have. 3.Support you receive from managers and colleagues. 4.Relationships at work. 5.Role – whether fits expectations, whether title fits role and whether role has meaning. 6.Change and how it is managed.
Personality Traits/Learned Behaviours External Locus of Control – believe what happens to them is fate/luck – suffer more stress. Internal Locus of Control – what happens to them is through own effort and decisions. Generally those who suffer less stress tend to have: Internal Locus of Control High levels of self efficacy Hardiness Optimistic These are not “fixed” personality traits – but learned behaviours and can be changed.
PERCEPTION OF STRESS STRESSOR The life situation or demand which might cause problems. PERCEPTION OR APPRAISAL How we view the stressor and see it as relating to us. STRESS RESPONSE The way our thinking, our feelings, our bodies and our behaviour change.
How do you react to stress? PsychologicalEmotionalBehaviouralPhysical Symptomse.g. worry and anxiety; depression e.g. anger, crying, feeling lonely or isolated e.g. over or under eating, drinking too much alcohol, smoking e.g. clench jaw or fist, tension in muscles especially shoulders & neck, headache, insomnia, Frequency 0= never 10= all the time Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4 Severity 0=not at all 10=worst it could be Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4
COPING METHODS Emotion based Stress carrying Avoidance based Problem based
COPING METHODS Emotion based- manage the emotion e.g. talk about how they feel, sympathy and support from others, letting emotions out, meditation, exercise. Stress carrying - take emotions out on others e.g. shouting, moody, not talking. Avoidance based - denial, pretend everything is OK, retreat into fantasies; drink or drugs or binge eating. Problem based - doing something to tackle the source of the stress constructively; may do on your own or seek help of others.
Changing Stress-related Thinking Thinking ErrorMeaningExample CatastrophisingYou assume the worst case scenario.“What if I don’t do a good job – I’ll get fired!” All or Nothing thinkingThings are black or white with no shades of grey. “Everything is a total disaster.” OvergeneralisationOn the basis of a single fact you assume negative patterns will follow. “After failing my driving test I just know nothing is going to go right for me today.” Mind readingAssuming you know what the other person is thinking “He thinks I can’t do my job and he’s going to fire me!” Fortune TellingYou believe you have the ability to look into the future and predict what will happen. “I just know that this is going to go horribly wrong.” Emotional ReasoningYou assume an emotion = fact.“I feel anxious so something bad is going to happen.” Discounting the PositiveYou discount any evidence that contradicts your worrying thoughts. “I know nothing bad has happened yet, but it could still all go wrong.”
Changing Stress-related Behaviour Mind body connection. What we DO rather than what we SAY sends powerful messages about how we FEEL. If SAY we are confident, we must ACT confidently too. Base behaviour on new thoughts, not old ones. Get out of comfort zone, into stretch zone – the more we are in stretch zone, the bigger our comfort zone grows.