1. COPING SKILLS ICBS 120 Chapter 5

2. What is ? Defined: The body’s response to mental and physicalchange. Stressors: events that can result in inducing stress in the body. 1. 1. Short Duration Stress: is beneficial and helps us focus on details, achieve goals, and perform at our best. 2. 2. Longer Duration Stress: can be harmful and result in illness.

3. Eustress-Postive feelings Sense of well being Increased motivation Awareness of new opportunities and perspectives Positive stress adds excitement to life and enhances our lives

4. Distress-Negative Feelings Boredom, frustration, rejection, distrust, anger, depression and STRESS. 50% of all diseases in US have a stress related origin

5. Adaptation to Stress or Theory of GAS Fight or Flight Exhaustion Return to Normal Alarm Sympathetic Nervous system prepares Body becomes exhausted by reaction to stress Parasympathetic Nervous system is activated, body back to normal. Body begins to perceive and be aware of STRESS

6. Causes of Long-term stress (Stress cannot be prevented, otherwise life would be dull). Powerlessness: inability to control Round peg in square hole Traumatic events on the job Environmental Management style Failure to satisfy needs

7. Ways to Manage Stress Take breaks away from the problem Adjust your attitude Ask for a written job description Plan ahead and prioritize Find time to relax and enjoy Focus on what you HAVE accomplished Surround your work area with things YOU like. Break goals down into smaller increments. Be aware of the choices you make.

8. What is BURNOUT? The end result of prolonged periods of stress and frustration.; tends to come on over time. Four Stages of Burnout: Four Stages of Burnout: 1.Honeymoon: love your job and look for more work. 2.Reality: begin to have doubts and feel pulled in many directions. 3.Dissatisfaction: loss of enthusiasm (escape) 4.Sad State: depression, lack of energy

9. Burnout in the Workplace Role Conflict : when employees have conflicting responsibilities; pulled in many directions. Role Ambiguity : employee does not know what is expected or how to accomplish Role Overload : employee cannot say no and continues to accept more than they can handle.

10. What to do if YOU are Burned OUT Replace negative phrases with neutral or positive words. Create some job diversity for yourself. Become creative. Decorate your work area. Write down long-range and short-range goals (Those who set goals are more effective and assertive) Take care of yourself. Renew friendships. Practice time management. Delegate responsibility.