Chapter 2: Managing Personal Stress
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Transcript Chapter 2: Managing Personal Stress
Chapter 2: Managing
Personal Stress
How can you control your own stress,
and the stress of your employees?
Managing Stress:
Objectives
Eliminate stressors
Develop resiliency
Cope temporarily with stress
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Stress
Reduces national economy by $500
billion
Leaves almost half of all adults with
health problems
Causes between 60 and 80 percent of
industrial accidents
In workplace, is primarily caused by
incompetent management
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Managers Who Experience
Stress...
selectively perceive information
fixate on a single approach to a problem
overestimate how fast time passes
adopt a crisis mentality
consult and listen to others less
rely on old habits
are less able to generate creative
thoughts
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Stress as a Force Field
Current Level
of Functioning
Driving Force A
Restraining Force A
Driving Force B
Restraining Force B
Driving Force C
Restraining Force C
Driving Force D
Restraining Force D
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Reactions to Stress
Alarm – increase in anxiety, fear, sorrow
or loss
Resistance – attempt to control stress
using defense mechanisms
Exhaustion – stop trying to defend
against stress. Stress related pathology
occurs in this stage
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Stress Defense Mechanisms
Aggression – attack stressor directly
Regression – use behavior that was
successful at an earlier time
Repression – deny that stress exists
Withdrawal – leave stressful situation
Fixation – persist in response regardless
of effectiveness
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Experiencing Stress
STRESSORS
•Anticipatory
•Encounter
•Time
•Situational
REACTIONS
•Physiological
•Psychological
RESILIENCY
•Physical
•Psychological
•Social
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Types of Stressors
Time Stressors
Work overload
Lack of control
Encounter Stressors
Role conflicts
Issue conflicts
Action conflicts
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Types of Stressors
Situational Stressors
Unfavorable working
conditions
Rapid change
Anticipatory Stressors
Unpleasant
expectations
Fear
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Consequences of Stress
Physiological
Immune response
Coronary disease
Viral infection
Psychological
Burnout
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Stress as a Person/
Situation Interaction
Assumption: Events trigger stress, but
people respond to stress differently
Resiliency factors moderate stress
Without
Resiliency
Reaction
Stressors
With
Resiliency
No Reaction
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Resiliency Factors
Physical: cardiovascular health, dietary
control, rest
Psychological: emotionality, self-esteem,
hardiness
Social: close emotional ties, common
experiences, supportive interactions,
mentors, teams
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Managing Stress
Enactive
Strategies
Eliminate
stressors
Proactive
Strategies
Develop
resiliency
Reactive
Strategies
Temporary
coping
Effects
Permanent
Long term
Short term
Approach
Enactive
Proactive
Reactive
Time
Required
Long
Moderate
Immediate
Purpose
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Eliminating Stressors
Type of Stressor
Time
Encounter
Situational
Anticipatory
Elimination Strategy
Effective time management.
Efficient time management.
Delegating
Collaboration and team building
Emotional intelligence
Work redesign
Goal setting
Small wins
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Managing Time Effectively
Spend time on important, not urgent,
matters
Identify what you feel is important vs.
what you feel is urgent
Focus on results, not methods
Don’t feel guilty for saying “no”
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Types of Activities That
Determine Time Use
URGENCY
HIGH
HIGH
IMPORTANCE
LOW
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Crises
Customer
Complaints
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Mail
Ringing Telephone
Unscheduled
Interruptions
LOW
3
Developmental
Opportunities
Innovating
Planning
4
Escapes
Routines
Arguments
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Personal Principles
for Time Use
Ask yourself:
What do I stand for?
What do I care passionately about?
What do I want to be remembered for?
What do I want to have accomplished 20
years from now?
What principles do I want everyone in the
world to follow?
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Managing Time Efficiently –
20 Rules for Everyone
Read selectively
Make a list of things to
accomplish
Have a place for everything
Prioritize your tasks
Do several trivial things
simultaneously
List five 10-minute tasks
Divide up large projects
Determine critical 20
percent of tasks
Save best time for
important matters
Limit others’ access to you
Don’t procrastinate
Keep track of time
Set deadlines
Do something productive
while waiting
Do busy work at one set time
Reach closure on one thing
per day
Schedule some personal time
Don’t worry on continuing
basis
Write down long-term goals
Be alert for ways to improve
your time management
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Managing Time Efficiently –
20 Rules for Managers
Hold routine meetings at
end of day
Hold short meetings
standing up
Set a time limit
Cancel meetings sometimes
Have agendas, stick to
them, and keep track of time
Start meetings on time
Prepare meeting minutes
and follow up
Insist that subordinates
suggest solutions to
problems
Meet visitors in doorway
Go to subordinates’ offices
Don’t overschedule your day
Have someone else answer
phone and e-mail
Have a place to work
uninterrupted
Do something with each
piece of paper
Keep workplace clean
Delegate work, identify
amount of initiative granted,
and give others credit for their
success
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Collaboration
Maintain an “emotional bank account”
Make deposits by treating people with
kindness, courtesy, honesty and
consistency
Minimize withdrawals made by not
keeping promises, not listening, not
clarifying expectations, or not allowing
choice
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Work Redesign
Lack of freedom is most important
contributor to stress
Use job redesign model to reduce stress
combine tasks
form identifiable work units
establish customer relationships
increase decision-making authority
open feedback channels
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Eliminating Anticipatory
Stressors through Goal Setting
1. Establish a Goal
2. Specify Actions
and Behavioral
Requirements
4. Identify Criteria
of Success and a
Reward
3. Generate
Accountability and
Reporting
Mechanisms
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Small Wins Strategy
Identify something under your control
Change it in a way that leads toward
desired goal
Find another small thing to change and
change it
Keep track of changes made
Maintain the small gains made through
change
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Developing Resiliency
Some stressors will not go away
Resiliency increases capacity to
withstand negative effects of stress
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Balance Life Activities
Cultural
Activities
Work
Activities
Intellectual
Activities
Physical
Activities
Spiritual
Activities
Family
Activities
Social
Activities
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Increase Cardiovascular
Conditioning
MOVE! Exercise:
Lowers blood pressure
Increases heart efficiency
Lowers triglyceride levels
Lowers cholesterol
Increases energy
Reduces anxiety and depression
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Take Control of Your Diet
Eat a variety of foods
Maintain optimal weight
Reduce fat intake
Eat more whole foods
Reduce sugar intake
Reduce sodium intake
Avoid alcohol and caffeine
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Improve Hardiness
Take control of your life
Do something that you can be
committed to and involved in
Feel challenged by change, not
paralyzed
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Moderate Type A
Personality Syndrome
Type A people:
have a chronic, combative struggle
with the social and physical
environment
are aggressive, hostile, impatient
are subject to time demands, selfimposed pressure
eat fast, walk fast, talk fast!
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To Moderate Type A
Behavior
Focus on small wins
Use deep-relaxation strategies
meditation
yoga
self-hypnosis
biofeedback
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Increase Social Resiliency
Maintain friendships and family relations
Find and use a mentor
must be two-way relationship
Work in teams
involve others in defining challenges
encourage participation
share resources broadly
focus on team, rather than individual,
rewards
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Temporary Stress Reduction
Muscle relaxation
Deep breathing
Visualization - Imagery and fantasy
Rehearsal
Reframing
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Managing Your Own Stress
Enactive, proactive and reactive
strategies
Recognize and observe your own stress
reactions (e.g., irritability, muscle
tightness, fatigue, sleep disorder,
distractibility, confusion, etc.
Learn to surf...reframe perceptions
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Managing Your Own Stress
Build time management skills
Regularly revisit goals and priorities,
beware of reactivity
Learn to delegate. Trust and share your
work with others
Communicate and participate with
colleagues and employees
Find reason and time to laugh
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Managing Others’ Stress...
attend to your own stress
mentor and monitor time management:
set goals with time lines, check in
regularly
redesign work: task demand, control,
intellectual challenge, clarified
responsibilities
set boundaries and expectations: create
a healthy organizational culture
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Managing Others’ Stress...
make time to play, celebrate small and
big wins, develop relationships, and
relax
don’t sweat the small stuff
communicate and participate
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