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Stress Management In the workplace

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Presentation on theme: "Stress Management In the workplace"— Presentation transcript:

1 Stress Management In the workplace
When managing large amounts of work, activities or tasks at work, or a combination of work and personal, can result in stress. Stress tricks you body respond like you are in danger. Stress causes hormones metabolism to increase production and speed up your heart. As a result, you breathe faster, and experience a burst of energy. What you are fight-or-flight stress response. Stress Management In the workplace

2 Objectives Be able to define stress.
Be able to identify the symptoms of stress. Be able to identify the causes of stress, including those that are most common in the work place. Be able to reduce, control and manage stress using stress management techniques. Objectives

3 Defined Workplace stress is harmful physical and emotional responses that occur when the requirements of the job do not match the capabilities, resources, or needs of the employee https://www.nonprofitrisk.org/tools/workplace-safety/public-sector/topics/ws/stress-ps.htm Introduction to workplace stress: Finding a good balance and choosing job cultures that fit your needs is the first phase of identifying avoiding and managing stressful situations. Remember that we have the choice to organize, prioritize, and coordinate our daily work tasks. Variables such as lack of resources, overtime requirements, excessive work loads play a significant role in the levels of stress that you may experience in the workplace. This presentation will assist you in identification and tools that will assist in avoiding burnout due to stress.

4 Common types of workplace stress
Situational stress Anticipatory stress Time stress Dr. Karl Albrecht: Stress- reduction training for business people, defined four common types of stress in his 1979 book, "Stress and the Manager.“ Time stress is one of the most common types of stress that we experience today. It is essential to learn how to manage this type of stress if you're going to work productively in a busy organization. Anticipatory stress describes stress that you experience concerning the future. Sometimes this stress can be focused on a specific event, such as an upcoming presentation that you're going to give. You experience situational stress when you're in a scary situation that you have no control over. This could be an emergency. More commonly, however, it's a situation that involves conflict, or a loss of status or acceptance in the eyes of your group.  Encounter stress revolves around people. You experience encounter stress when you worry about interacting with a certain person or group of people – you may not like them, or you might think that they're unpredictable. Encounter stress

5 While everyone experiences different physical and emotional symptoms of stress, it's important to understand how you respond to each one. When you can recognize the type of stress you're experiencing, you can take steps to manage it more effectively. Time stress. Anticipatory stress. Situational stress. Encounter stress. Dr. Karl Albrecht Key Points

6 Common types of workplace stress
1. Time Stress You experience time stress when you worry about time, or the lack thereof. You worry about the number of things that you have to do, and you fear that you'll fail to achieve something important. You might feel trapped, unhappy, or even hopeless. Common examples of time stress include worrying about deadlines or rushing to avoid being late for a meeting. 2. Anticipatory Stress Anticipatory stress describes stress that you experience concerning the future. Sometimes this stress can be focused on a specific event, such as an upcoming presentation that you're going to give. However, anticipatory stress can also be vague and undefined, such as an overall sense of dread about the future, or a worry that "something will go wrong." Common types of workplace stress

7 Common types of workplace stress
3. Situational Stress You experience situational stress when you're in a scary situation that you have no control over. This could be an emergency. More commonly, however, it's a situation that involves conflict, or a loss of status or acceptance in the eyes of your group. For instance, getting laid off or making a major mistake in front of your team are examples of events that can cause situational stress. 4. Encounter Stress Encounter stress revolves around people. You experience encounter stress when you worry about interacting with a certain person or group of people – you may not like them, or you might think that they're unpredictable. Encounter stress can also occur if your role involves a lot of personal interactions with customers or clients, especially if those groups are in distress. This type of stress also occurs from "contact overload": when you feel overwhelmed or drained from interacting with too many people. Common types of workplace stress

8 Early Warnings of Job Stress
Headache Sleep disturbances Difficulty in concentrating Short temper Upset stomach Job dissatisfaction Low morale Early warning signs are the key to quick intervention regarding stress management. As the signs become apparent you can begin to intercept the symptoms by exercising, getting proper sleep, taking down time, and creating strategies to assist with stress alleviation. Awareness is the initial step in the correction process.

9 Job Stress and Health: What the Research Tells Us
Cardiovascular Disease Musculoskeletal Disorders Psychological Disorders Workplace Injury Suicide, Cancer, Ulcers, and Impaired Immune Function CVD: Many studies suggest that psychologically demanding jobs that allow employees little control over the work process increase the risk of cardiovascular disease. MSD: On the basis of research by NIOSH and many other organizations, it is widely believed that job stress increases the risk for development of back and upper- extremity musculoskeletal disorders. Psycho: Several studies suggest that differences in rates of mental health problems (such as depression and burnout) for various occupations are due partly to differences in job stress levels. (Economic and lifestyle differences between occupations may also contribute to some of these problems.) WPI: Although more study is needed, there is a growing concern that stressful working conditions interfere with safe work practices and set the stage for injuries at work. SCU-Immuno: Some studies suggest a relationship between stressful working conditions and these health problems. However, more research is needed before firm conclusions can be drawn.

10 good health practices improve Stress
Take Care of Yourself Get moving Walk Jog Healthy Food Choices Fruits Water Rest & Relax 6-8 hours sleep Down time Regular exercise is a powerful stress reliever. Make food choices that keep you going. Get enough sleep and take time to relax. Time management and organization of tasks are important in making time to practice beneficial health habits. Proper sleep allows your body to detox riding it of potentially harmful toxins. Without proper sleep your body is susceptible to disease. In order improve stress, healthy food choices, exercise and rest are essential.

11 Benefits and challenges of stress
You can experience benefits of workplace stress if you manage the situation by implementation of the of following; Create work life balance. Enhance time management skills. Rest and Healthy Diet. Difficult to break stress patterns. Clouds judgment Irritable Insomnia Decline in Health Strain on friendships Overcoming challenges of stress results in benefits. If signs are recognized early and you are proactive about getting the situation under control there are great benefits for early prevention. Early recognized challenges enable you to create work/life balance by use of time management skills. As a result, you benefit from stress by putting into place corrective measures which prevent burnout. Burnout is a state of emotional, mental, and physical exhaustion caused by excessive and prolonged stress. 

12 STRONGLY DISAGREE AGREE SOMEWHAT STRONGLY AGREE
Enter a number from the sliding scale below, which best describes you. STRONGLY DISAGREE AGREE SOMEWHAT STRONGLY AGREE 1. I can’t honestly say what I really think or get things off my chest at work. ______ 2. My job has a lot of responsibility, but I don’t have very much authority. ______ 3. I could usually do a much better job if I were given more time. ______ 4. I seldom receive adequate acknowledgement or appreciation when my work is really good. ______ 5. In general, I am not particularly proud or satisfied with my job. ______ 6. I have the impression that I am repeatedly picked on or discriminated against at work. ______ 7. My workplace environment is not very pleasant or safe. ______ 8. My job often interferes with my family and social obligations, or personal needs. ______ 9. I tend to have frequent arguments with superiors, coworkers or customers. ______ 10. Most of the time I feel I have very little control over my life at work. ______ Add up the replies to each question for your TOTAL JOB STRESS SCORE ______ Workplace Stress Survey

13 Stress management Activity Result
If you score between: 10-30, you handle stress on your job well; 40-60, moderately well; you are encountering problems that need to be resolved. Benefits of this activity: Confirm positive workplace changes. Motivattion to stay on tasks. Set Goals for Stress Management. Identify high stress areas early and implement a plan.

14 Coping techniques for managing stress
1. Time Stress Learn good time management skills. This can include using To-Do Lists or, if you have to manage many simultaneous projects. Make sure that you're devoting enough time to your important priorities. Unfortunately, it's easy to get caught up in seemingly urgent tasks which actually have little impact on your overall objectives. This can leave you feeling exhausted, or feeling that you worked a full day yet accomplished nothing meaningful. 2. Anticipatory Stress Anticipatory stress is future based, start by recognizing that the event you're dreading doesn't have to play out as you imagine. Use positive visualization techniques to imagine the situation going right. Learn how to overcome a fear of failure by making contingency plans and analyzing all of the possible outcomes, you'll get a clearer idea of what could happen in the future. This can help diminish your fear of failure and give you a greater sense of control over events. Coping techniques for managing stress

15 Coping techniques for managing stress
3. Situational Stress Situational stress often appears suddenly. To manage situational stress better, learn to be more self-aware. This means recognizing the "automatic" physical and emotional signals that your body sends out when you're under pressure. Everyone reacts to situational stress differently, and it's essential that you understand both the physical and emotional symptoms of this stress, so that you can manage them appropriately. 4. Encounter Stress Encounter stress is focused entirely on people, you'll manage this type of stress better by working on your people skills. Emotional intelligence is the ability to recognize the emotions, wants, and needs of yourself and of others. Empathy is a valuable skill for coping with this type of stress, because it allows you to see the situation from the other person's perspective. This gives you greater understanding and helps you to structure your communications so that you address the other person's feelings, wants, and needs. Coping techniques for managing stress

16 https://www.healthy-workplaces.eu/en/news?b_start:int=20 Being able to recognize the causes of workplace stress in advance and dealing with them is a much more effective way of managing stress than waiting until it strikes.  First, identify the hazards and those potentially at risk. Managers and workers need to be aware of psychosocial risks and the early warning signs of work-related stress. Second, evaluate and prioritize the risks. Decide which risks are of highest concern and focus on working on these first. Third, plan preventive action. A plan needs to be put in place to prevent psychosocial risks from occurring. If risks are not avoidable, think about how they can be minimized. Fourth, implement the plan. You should specify the measures to be taken, the resources required, the people involved and the time frame. Finally, monitor and review on an ongoing basis.

17 References Albrecht, K. (1986). STRESS AND THE MANAGER: MAKING IT WORK FOR YOU (First ed., pp. 1-32). New York, NY: Simon & Schuster, Inc. Lian, S., & Tam, C. L. (2014). Work stress, coping strategies and resilience: A study among working females. Asian Social Science,10(12), Retrieved from Banerjee, U., Bhattacharya, N., & Sanyal, N. (2014). Stress, Coping and Emotional Processing in Chronic Pain: A Comparative Analysis. SIS Journal Of Projective Psychology & Mental Health, 21(2), Cericola, S. A. (2000). Time/stress management techniques. Plastic Surgical Nursing, 20(1), Retrieved from Corrales, R. (2013, Feb 21). Stress management tips and techniques. Au - Authm Action News Retrieved from


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