1. McGraw-Hill/Irwin Copyright © 2010 by the McGraw-Hill Companies, Inc. All rights reserved. STRESS AND STRESS MANAGEMENT 14

2. 2 Learning Objectives Identify the main causes of stress. Give examples of external and internal sources of stress. Compare and contrast type A and type B personality behaviors. Describe the physical effects of stress. Explain the cost of stress in the workplace.

3. 3 Kinds of Stress EustressDistress GoodBad Playing a sportIllness Attending a partyDivorce

4. 4 Stressor Situation or event that caused your body to react – Major life change – Everyday hassles

5. 5 Causes of Stress

6. 6 Inescapable day-to-day situations or conditions that cause stress. – poverty – abuse – long-term health problems – being discriminated against Chronic Stressors

7. 7 Sources of Stress External stressors – Stressors from outside sources that causes pain or discomfort, frustration, or conflict. Pain or discomfort Frustration Inner conflict – Approach-approach Torn between two desirable goals – Approach-avoid Drawn toward and away from something at the same time – Avoid-avoid Torn between two undesirable options

8. 8 Internal stressors – Your own perceptions or interpretations of a stressor Cognitive appraisal – Evaluating an event in your mind Is this stressor harmful to me? Do I have time to handle this stressor? Unnecessary stress of irrational beliefs – Believing everyone must like you – Believing that you must never make mistakes Sources of Stress

9. 9 Type A and Type B Personality Behavior Type AType B Higher stress levelWork steadily Enjoy achieving goalsNot stressed when goals are not achieved Feel the pressure of timeDon’t mind losing just enjoy the game Highly competitiveCreative Hate failureEnjoy exploring ideas Well-educated (generally)Reflective

10. 10 The Physical Effects of Stress Hans Selye’s General Adaptation Syndrome (GAS): – When confronted with stress, the body responds with an activation of the sympathetic nervous system – Fight-or-flight response. – When the fight-or-flight response is activated, you enter the first stage of GAS – Alarm. – The second stage is adaptation where one adapts to the stressor and can usually return to normal. – The third stage is exhaustion where one ends up using all the physical resources.

11. 11 The immune system serves three basic functions: – Recognizing foreign cells and attacking them. – Developing antibodies to recognize foreign invaders in the future. – Sending white blood cells and other helper cells to the location of an injury or infection to speed healing. Chronic stress can actually weaken your immune system and fall victim to an illness that you would normally fight off with ease. The Physical Effects of Stress

12. 12 The Cost of Stress in the Workplace Job burnout – the physical and emotional exhaustion resulting from long-term stress or frustration in one’s workplace. – It leads to lower productivity lost days of work worker’s compensation claims lawsuits among others

13. 13 Causes of employee stress – Stress from management. – Having no say in decisions. – Too much/little structure. – Racism and sexism. – Frustrating company policies. – Low pay. – Stressful relationships with supervisors/peers. – Boredom. – Work overload; too much responsibility. – No promotions. The Cost of Stress in the Workplace

14. 14 Stress affects self-esteem. – It makes one overwhelmed. – It makes people less productive and less successful, which lowers self-esteem. – It impacts all areas of people’s lives. The Cost of Stress in the Workplace

15. 15 Strategies for Success Discard irrational beliefs: 1. Evaluate the consequences of the belief. 2. Identify your belief system. 3. Dispute the self-defeating belief. 4. Practice effective ways of thinking.

16. 16 Change your behaviors to reduce stress: 1. Take charge of your life. 2. Use humor. 3. Compare yourself with others. 4. Take advantage of stress. 5. Learn to live with unavoidable stress. Strategies for Success

17. 17 Take care of yourself: 1. Use relaxation techniques. 2. Increase your fitness: Exercise, eat well, and reduce/quit smoking and drinking. 3. Make time for rest and leisure. 4. Get social support. 5. Try to reduce stress in the workplace. 6. Manage your time. 7. Stop procrastinating. Strategies for Success