Work Stress & Coping Strategies Prof. Shabir Ahmad Prof. Shabir Ahmad The Business School University of Kashmir Date: Sept 05, 2010

Stress: An Introduction Stress is part of our everyday life. Living in a fast-paced, technological society with myriad demands upon our time, the majority of students can state: “I am stressed out.”Stress is part of our everyday life. Living in a fast-paced, technological society with myriad demands upon our time, the majority of students can state: “I am stressed out.” At The Business School, K.U, we are here to help you explore:At The Business School, K.U, we are here to help you explore: What is stress? Where does stress come from? How can I tell when I am under stress? What are some of the ways stress affects my body, my mind, or my mood? How can I better manage the stress in my life?

Summary: Stress is a subject which is hard to avoid. Different people have different views about it as stress can be experienced from a variety of sources. The concept of stress was first introduced in the life sciences by Hans Selye in It is a concept borrowed from the natural sciences. It was derived from the Latin word “Stringere,” Stress was popularly used in in the seventeenth century to mean hardship, strain, or adversity. It was used to denote force, pressure, strain with reference to an object or person during eighteenth and nineteenth centuries. In common parlance the term stress and strain are used synonymously in a non scientific manner. Mason (1975) reviewed literature on stress and concluded that there was a confusion and lack of consensus regarding its definition.

Work Stress and Its Management Stress A dynamic condition in which an individual is confronted with an opportunity, constraint, or demand related to what he or she desires and for which the outcome is perceived to be both uncertain and important

What is Stress? In his 1974 book Stress Without Distress, Hans Selye defines stress as: “… one’s reaction to life events … the nonspecific response of the body to any demand made upon it …” 2

What is Stressful to You May Not be Stressful to Me! Our genetic and physical makeup, growing-up experiences, early life experiences with stressful events, and patterns of positive or negative thinking influences how we react to potentially stressful experiences. 3

Parameters of Stress: The context in which the term is used: The discipline of the researcher and the nature of the stimuli considered as stressors: The response relevant to the scientist:

What is not Stress:- Stress is not simply anxiety or nervous tension. Stress need not always be damaging. Stress is not always due to overwork. Stress can not be avoided.

(GAS) General Adaptation Syndrome: Hans Selye ‘s General Adaptation Syndrome has been widely held as a comprehensive model to explain the stress phenomenon. This stage model states that when an organism is confronted with a threat, the general physiological response occurs in three stages:  Alarm Reaction:  Stage of Resistance:  Stage of Exhaustion:

ALARM STAGE ALARM STAGE As you begin to experience a stressful event or perceive something to be stressful psychological changes occur in your body. This experience or perception disrupts your body’s normal balance and immediately your body begins to respond to the stressor(s) as effectively as possible.

EXAMPLES EXAMPLES lCardiac - increased heart rate lRespiratory - increased respiration lSkin - decreased temperature lHormonal - increased stimulation of adrenal genes which produce an adrenal rash.

RESISTANCE STAGE During this stage your body tries to cope or adapt to the stressors by beginning a process of repairing any damage the stressor has caused. Your friends, family or co-workers may notice changes in you before you do so it is important to examine their feedback to make sure you do not reach overload.

RESISTANCE STAGE MORE EXAMPLES RESISTANCE STAGE MORE EXAMPLES Emotional indicators include: l tearfulness l fear l anxiety l panic l guilt l agitation l depression l overwhelmed.

EXAMPLES lBehavior indicators include: lack of enthusiasm for family, school, work or life in general, withdrawal, change in eating habits, insomnia, hypersomnia, anger, fatigue. lCognitive Indicators include: poor problem solving, confusion, nightmares, hyper- vigilance.

EXHAUSTION STAGE During this stage the stressor is not being managed effectively and the body and mind are not able to repair the damage.

EXAMPLES EXAMPLES Digestive disorders, withdrawal, headaches, tension, insomnia, loss of temper.

A Model of Stress

Sources of Stress: Organizational Stressors: In organizations frequent causes of stress are task demands, role demands, interpersonal demands, organization structure, organization leadership and organization’s life cycle. Group Stressors: Lack of Group Cohesiveness. Lack of Social Support. Inter-personal and inter-group Conflict. Sexual Harassment.

How Can I Know When I’m Under Stress? Physical symptoms of stress may include: stomach pain Headaches backaches muscle tension change in eating habits: loss of appetite or overeating restlessness/ irritability fatigue

Stress takes its toll on our bodies (stomachaches, headaches, backaches); on our interest in, productivity, and enjoyment of life and work; and may contribute to more serious conditions such as ulcers, high blood pressure, heart attack, or stroke.

What can Stress lead to? Low productivity Anger/frustration Work related injuries Lack of concentration Anxiety Panic attacks Depression How you handle stress can mean the difference between being happy and productive... or frustrated and anxious How you handle stress can mean the difference between being happy and productive... or frustrated and anxious.

Effects of Stress:  Physical Problems.  Psychological Problems.  Behavioral problems.

Psychological reactions to stress may include: 7 increased anger tearfulness emotional outbursts excessive fear worry confusion increased anxiety ruminative/obsessive thoughts decreased self-confidence depression

EXAMPLES EXAMPLES lCardiac - increased heart rate lRespiratory - increased respiration lSkin - decreased temperature lHormonal - increased stimulation of adrenal genes which produce an adrenal rash.

Individual Stressors: Profile of Type A and Type B Personalities Always moves, walks and eats rapidly. Feels important with the pace of things, hurries others, dislikes waiting. Does several things at once. Feels guilty when relaxing. Tries to schedule more and more in less time. Is obsessed with numbers. Is aggressive and competitive. Constantly feels under time pressure. Is not concerned about time. Is patient. Does not brag. Play to fun, not to win. Relaxes without seeing guilty. Has no pressing deadlines. Is mild mannered. Is never in a hurry.

Coping Strategies for Stress: Individual Coping Strategies:- Exercise. Relaxation. Behavioral Self-control. Cognitive therapy. Networking.

Organizational Coping Strategies:- Create a supportive organizational climate. Enrich the design of tasks. Reduce conflict and clarify organizational roles. Plan and develop career path and provide counseling.

11 Stress Management Strategies continued... Therapeutic massage. Transcendental meditation may decrease your heart rate, lower your blood pressure, and reduce your oxygen consumption. It is considered a natural antidote to tension. Self-hypnosis Rhythmic breathing--deep, slow, relaxed breathing Maintain regular and consistent sleep patterns. Get enough sleep to wake up refreshed.

10 Stress Management Strategies: Exercise - regular, routine, and aerobic. Support system - friends - community involvement. Express yourself - talk it over with family, friends, counselors, clergy. Eat right - select a healthful diet high in fruits and vegetables. Reduce caffeine (2 1/2 cups of coffee doubles the epinephrine level). Consider comfort foods as appropriate. Deep muscle relaxation.

12 Stress Management Strategies continued... Biofeedback techniques can help up to 80% of migraine headache sufferers. Acupuncture can also be effective. Prayer and religious commitment. Develop your potential and special interests: sports, literature, music, dance, languages, technical skills, crafts. Vacations, mini-vacations, or mind vacations (where you sit quietly, close your eyes, and “go” to the mountains or seaside). Balance work and recreation.

13 Stress Management Strategies continued... Be aware of natural surroundings, observe nature, spend time in nature. Decorate to de-stress your home. Limit large blocks of red or yellow. Learn the value of giving away. Visual clutter can lead to mental clutter. Use anti-anxiety medication if appropriate. Identify goals and work toward them.

14 Stress Management Strategies continued... Learn to be proactive, not reactive. Stop procrastinating. Learn positive problem-solving techniques: delay gratification take one step at a time--break problems into smaller parts. Take direct action to address stressful situations. Minimize time spent with people who contribute to your psychological distress. Seek out people who contribute to your psychological health.

15 Stress Management Strategies continued... Incorporate humor into your life. Listen to music. Put some energy into your appearance, your dress, hairstyle, or skin. Decrease negative thinking; increase positive thinking. Monitor your anger level--strive to reduce your anger if necessary. Consider the use of touch. Animals can help!

16 Stress Management Strategies continued... Sit quietly for a few minutes each day. Select a lifestyle that fits your psychological needs.

Help with Stress There are a wide variety of books, magazines, tapes and videos on the market to help you learn to deal with stress. Several web sites are also now available to help you cope with everyday stress. If necessary, you may also want to consider getting medical advice from your Doctor.

Chapter Check-up: Stress Identify 5 sources of stress in your life currently. Discuss with a classmate the types of programs you would look for in an organization that would be able to help you manage those 5 sources of stress.