Human Relations – Eric Vanderburg ©2005

Healthy Strategies for Dealing with Stress

Eric Vanderburg

Human Relations – Eric Vanderburg ©2005

Stress

Stress – Response of the body to specific demands

Eustress – stress from good things (sports, social activities)

Distress- stress from bad things (sickness, traumatic events)

Stressor – situation that causes stress

Human Relations – Eric Vanderburg ©2005

Stress

Major life changes are especially stressful

Chronic Stressors – Ongoing, long term stressful situations (discrimination, health..)

Daily issues (good & bad) can build up to cause stress

Human Relations – Eric Vanderburg ©2005

External Stressors

Pain & discomfort Frustration – unable to accomplish a

goal produces this Inner conflict – forced to make a

choice (from external change) which causes pressure

Human Relations – Eric Vanderburg ©2005

Inner Conflict

Approach-approach – choose between two things you like

Approach-avoid – choose between one good thing and another bad one

Avoid-avoid – choose between two things you don’t like

Human Relations – Eric Vanderburg ©2005

Internal Stressors

How you view a stressor Filtered by your personality Cognitive appraisal – an analysis of an

event and whether or not you have the resources to handle the event

Irrational Belief system – expectations that are unrealistic. When things do happen this way stress occurs

Catastrophizing an event – blowing it out of proportion

Human Relations – Eric Vanderburg ©2005

Personalities

Type A Concerned with time – be on time, everything

must have a deadline, faster is better Money – personal value is seen in how much $$

is earned. Money is spent or given to show affection.

Neat and organized Perfectionist – unable to delegate Multitaskers Desires competition

Human Relations – Eric Vanderburg ©2005

Personalities

Type B Not worried about time Delegates responsibility Relaxed Values cooperation rather than

competition

Human Relations – Eric Vanderburg ©2005

Personalities

Type B has less stress Types may change based on the situation Hardy personality – is happy no matter

what. Positive attitude. Internal locus of control Theory Y (likes challenge, seeks responsibility)

Human Relations – Eric Vanderburg ©2005

Physical reactions to stress

Fight-or-Flight Response Increased heart rate Faster breathing - Increased oxygen flow to

brain & muscles Other body functions are shut down (digestion) Sweat

Adaptation – return to normal Exhaustion – all energy is expended

because adaptation failed. More susceptible to other stressors

Human Relations – Eric Vanderburg ©2005

Long-term effects

Effects of high stress may not be seen for as many as 20 years later. Asthma Ulcers Strokes Heart attacks

Human Relations – Eric Vanderburg ©2005

Reducing workplace stress

State expectations clearly Give frequent feedback Keep your promises Recognize accomplishments Treat everyone equally Be mature Be aware of the environment and those

around you

Human Relations – Eric Vanderburg ©2005

Dealing with irrational beliefs

How does my reaction to stress help the situation? Change if the answer is no.

Analyze your belief system looking for inconsistencies.

Adjust beliefs to match observations

Human Relations – Eric Vanderburg ©2005

Suggestions

Practice relaxation techniques Exercise and eat healthy Make time for fun Do not reject help from others Choose a workplace with low stress Do things immediately Don’t worry Go outside every so often (get some fresh

air)

Human Relations – Eric Vanderburg ©2005

Tests

Take the tests on pages 467 and 469 in your book.