stress management and resiliency. definition/effects of stress elements of stress reactions to...
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Stress Management and Resiliency
• Definition/Effects of Stress• Elements of Stress• Reactions to Stress• Defense Mechanisms• Coping Strategies• Time Management• Elements of Resiliency• Exercise
Overview
Mental, emotional, or physical tension, strain, or distress.
An environment filled with reinforcing or opposing forces that either stimulate or inhibit
performance.
Defining Stress
• Takes $500 billion from economy yearly• Adversely affects health of half the adult
population• Costs $550 million in workdays lost each
year• Leads to 40% of U.S. worker turnover• Is a factor in 60-80% job accidents
Effects
• A balance or imbalance of:– Driving Forces (stressors)– Restraining Forces (resiliency)
Elements of Stress
Current Level of Functioning
Modified from Lewin’s Force Field
Driving Force A
Driving Force B
Driving Force C
Driving Force D
Restraining Force A
Restraining Force B
Restraining Force C
Restraining Force D
Elements of Stress
• Driving Forces (Stressors)– Time: too much in too little time– Encounters: interpersonal issues– Situation: long hours/changes– Anticipatory: expected tense climate
Elements of Stress
• Restraining Forces (Resiliency)– Physiological: cardiovascular conditioning &
dietary control– Psychological: control, commitment, challenge
develops “hardiness”– Social: friendships, mentor relationships, task
teams
Elements of Stress
• General Reactions– Alarm– Resistance– Exhaustion
Reactions to Stress
• Managerial Reactions– Narrow View (tunnel vision)– Intolerant & Demanding– Fixate on Single Approach– Adopt a Crisis Mentality– Oversimplify Issues– Consult Others Less Often– Rely on Old Habits– Less Creative Problem Solving
Reactions to Stress
• Aggression - attack the stressor• Regression - childish• Repression - denial• Withdrawal - attention gap/escape• Fixation - pointless persistence
Defense Mechanisms
• Enactive – creating non-stress environment• Proactive – increasing resiliency• Reactive – short-term
Coping Strategies
Develop resiliency strategiesEliminate stressors
Permanent
Enactive
Long Time
Long Term
Proactive
Moderate Time
Learn temporary coping mechanisms
Short Term
Reactive
Immediate
Purpose
Effects
Approach
TimeRequired
Enactive Strategies Proactive Strategies Reactive Strategies
Managing Stress
• Long-term – Effective• Short-term – Efficient• Focus on effectiveness before efficiency
Time Management
Time Management
CrisisCustomer
Complaints
Developmental Opportunities
InnovatingPlanning
EscapesRoutines
Arguments
MailRinging PhoneUnscheduled Interruptions
Urgency
Impo
rtan
ce
High
High
Low
Low
1
2
3
4
• Efficient Techniques– Hold routine day-end meetings– Hold short stand-up meetings– Set meeting time deadlines– Cancel light-agenda meetings– Set agenda– Stick to it– Keep track of time– Start meetings on time
Time Management
• Efficient Techniques– Prepare minutes, follow up on decisions– Insist followers suggest solutions– Meet visitors in office doorway– Visit subordinates’ office for brief meetings– Don’t over-schedule your day– Have someone else take calls, scan email– Have place to work uninterrupted– Do something definitive w/every piece of paper
Time Management
• Efficient Techniques– Keep work area clean– Delegate work– Identify amount of effort– Give others credit for success
Time Management
The ability to withstand, recover and/or grow in the face of stressors and changing demands.
Defense Centers of Excellence for Psychological Health
Elements of Resiliency
Total Human Wellness
• Physical Fitness • Mental Fitness• Social Fitness• Spiritual Fitness
Elements of Resiliency
Physical Fitness
• Managing your levels of stress• Good nutrition/Eating well• Getting enough rest• Regular Exercise
Elements of Resiliency
Mental Fitness
• Take breaks and relax muscles• Maintain positive self-esteem
Elements of Resiliency
Social Fitness
• Talk to family, friends, physician, chaplain• Build and maintain social support• Get involved in community and group
activities• Be a Wingman!• Maintain positive self-esteem
Elements of Resiliency
Spiritual Fitness
• Maintain a sense of purpose• Strengthen faith
Elements of Resiliency
Effective Problem Solving
• Accurately assess situations• Generate a list of viable options• Use this information to determine a best
course of action
Elements of Resiliency
Reenergizing
• Regulate nutritional balance• Take part in periodic recreation• Enjoy downtime• Get adequate rest
Elements of Resiliency
Positive Orientation
Why might a positive orientation (outlook) be difficult for some?
Elements of Resiliency
Positive Orientation
What type things can you do to maintain a positive outlook on life?
Elements of Resiliency
Positive Orientation
Consider these actions:• Focus upon positives such as gratitude, blessings,
delights, interest, and love
• Cope with hard times through laughter, humor, and fun
• Make time to play and have fun
• Increase contacts and support from others
• Practice letting go and coping with surprises type things can you do to maintain a positive outlook on life?
Elements of Resiliency
• Step 1: Keep one-week time log• Step 2: Record required vs. discretionary time• Step 3: Rate activity productivity• Step 4: Create plan for discretionary time• Step 5: ID more productive use of
discretionary time
Exercise
• Definition/Effects of Stress• Elements of Stress• Reactions to Stress• Defense Mechanisms• Coping Strategies• Time Management• Developing Resiliency• Exercise
Summary