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TOPICSTRESS MANAGEMENT

By

Isaiah Mwangi

SNCDP TRAINING AT KISII ATC

30TH NOV. TO 3RD DEC.2011

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SUBTOPICS Introduction

Definition of stress

Classes of stressors

Causes of stress

Symptoms of stress

Effects

Stages of stress

Coping with stress

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Introduction Stress has increasingly emerged as one of the

main causes of reduced productivity at the

work place Management of stress has been realized to

be a major performance booster

It affects our ability to function effectively Affects the whole person-physical mental

social & spiritual

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Introduction It does not respect social

status,gender,age,ethnic b/g

Those who are unable to manage stresswill pay with their health & peace ofmind

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DEFINITION

Though difficult to define, stress has beenassociated with hardship, affliction, force, and

pressure strain. Stress is part of thenormal fabric of human existence. Life isfilled with circumstances known as stressorsthat produce threats to our well being. These

stressors are not always of a negative nature;even pleasant events such as wedding orstarting a new job can produce stress.

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Definition Stress can therefore be seen as an

imbalance between individuals and

abilities on one hand and environmentaldemands on the other. Though inevitablein life, difficulties occur when stress becomesexcessive thereby overtaking the individuals

ability to cope. The individual thenexperiences disrupted emotional, cognitiveand physical functioning.

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Definition Its a state/condition of intense strain

Over reaction Stress occurs when the body is unable

to deal with daily demands .

May be from internal or externalsources

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Everyones life contains stress and our daily livesinvolve a series of repeated sequences of perceivinga threat, coping with the threat and ultimatelyresponding to the threat.

Eustress-good-positive & necessary stress,encourage us to do more, enlarges ourvision,capacity,strengthens us, right kind of stressincreases our longevity & enjoyment of life

Distress -bad type of stress, very harmful

We always expect different, better & bigger things inlife

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STRESSORS

There are three general classes of stressors:

sudden events

Personal stressors

Background stressors

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Sudden eventsare strong stressors that occur suddenly and

affect many people simultaneously. Natural

disasters such as tornadoes, plane crashes,bombings etc. are good examples. The goodthing is that such events have clear resolution- once they are over and done with, people

can look forward to the future, knowing theworst is behind them.

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Personal stressors Include major life events such as

death of a parent or spouse, the loss of

ones job, a major personal failure ordiagnosis of a life threatening illness.

Typically, personal stressors may

produce major reactions & the affectsmay be long lasting.

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Background stressorsdaily hassles represent the minor

irritations of life that we all face timeand time again: waiting in line, noisycars and trucks, broken appliances,irritations with others Behavior etc.

The stresses of daily life may bereduced if people experience a sense ofcontrol over their environment.

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CAUSES Noise

Loneliness Work overload Work under load - (underemployment) Uncertainty/Threat

MID LIFE CRISES-term used to describe menin conflict with growing old,panic,insecure, Sexual harassment

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CAUSES No clear career development policies Inability to prioritize Conflict Role conflict Domestic troubles - break up of marriage financial problems Lack of self confidence affecting ability to delegate

Perfectionism

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Causes Poor communication among workmates

and spouses - triangulation

Refer

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TRIANGULATIONHusband Wife

Daughter in lawFemale child

Male child

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Causes Lack of skills/knowledge

Disorderliness Worry

Fear

Lack of feedback

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causes Annoyance

Pain

Insomnia Disappointments

Fighting anger that is unavoidable

Frustration

Illness

Inability to control events (helplessness) etc.

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SYMPTOMS

Excessive rows with other people

Numerous complaints

Forgetfulness

Heavy smoking and drinking

Sudden overeating/Loss of appetite Sleeplessness/lack of sleep

Unusual tiredness (fatigue)

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Symptoms Rigidity of views

Withdrawal

Short temper/aggression

Difficulty in making decisions

Inability to concentrate

Long lunch break Resignation

Delays

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Symptoms Absenteeism

Lateness

General gossip and idle talk Marked change in behavior

Displacement activity - being a workaholiconly in activities which do not cause a threat

or frustration and at times taking over otherpeoples jobs because they are safer.

Inability to cope with criticism

Complaints of headaches; etc.

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Symptoms Empty faces

Protruding of veins Strange behavior-singing songs

depicting problem/situation

Over talkative/completely silent

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EFFECTS

Impaired reasoning leading to wrongdecisions

Time wastage Poor performance Industrial unrest:

Strikes

Go slows Frustration Strained relationships

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Effects Poor communication

Disturbed sleep Accidents

Errors

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Physiological disruption:

Excessive urination

Lower back pains

Sweaty palms and feet

Fatigue Loose bowels

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Effects:physiological disruption Faintness or dizziness

Loss of sexual functioning

Dry mouth

Tightness in jaw

Heavy feelings in arms or legs

Pains in heart or chest

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Effects:physiological Nausea or upset stomach

Trouble getting breath

Weakness in parts of the body

Constipation

Feeling tense or nervous: (Fuller,1997)

Depression

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Emotional DisruptionWhen people are asked how they feel

under stress, they usually respond with

terms like anxious, irritable, angry,depressed and guilty. Some peopleexperience only one of these feelings

while others experience mixed emotionseither simultaneously or in succession.

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Emotional disruption You are emotionally stressed if

your levels of

irritability,worrying,self-doubt,anger,depression,frustration,anxiety & moodiness go up

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Cognitive Disruption

This is seen in many specific cognitivefunctions such as thinking, imagination,

logical and flexible. Under stresshowever, the ability to organizethoughts in a logical and coherent way

is impaired.

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Cognitive disruption The ability to concentrate on specific

stimuli while ignoring other stimuli

People under stress are usuallyconfused and forgetful probablybecause of an impaired ability to

transfer information from the long termto the short term memory.

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Illness

Many of the minor aches and pains

that we experience may be caused orworsened by stress. These includeheadaches, backaches, skin rashes,indigestion, fatigue and constipation(Brown, 1984).

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IllnessMoreover, a whole class of medical

problems known as psychological

disorders often results from stress.These medical problems are caused byan interaction of psychological,emotional, and physical difficulties.

Among the most commonpsychosomatic disorders are ulcers,asthma, high blood pressure etc

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STAGES OF STRESS The effects of stress are best illustrated

by a model developed by Hans Selye,

a major stress theorist(Selye, 1976).This model, the General AdaptationSyndrome (GAS), suggests that a

persons response to stress occurs inthree major phases.

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STAGES OF STRESS1. The first stage is the alarm and

mobilization state that occurs as soon asthe person becomes aware as the presenceof a stressor.

2. The second stage is resistance -preparing to fight the stressor. Duringresistance, a person uses various means to

cope with the stressor. (Defensemechanisms).

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STAGES OF STRESS3. The last stage is exhaustion. During the

exhaustion stage, a persons ability to adapt

to the stressor declines to the point wherenegative consequences of the stress appear.Physical illness, psychological symptoms inthe form of an inability to concentrate,

heightened irritability, or in severeinstances, disorientation and a loss of touchwith reality.

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COPINGWITH STRESS

Stress is normal part of

living. To totally avoid stress, a personwould have to cease from living. Too muchstress can however take its toll of bothphysical and psychological health. The termcoping refers to the sum total of methods aperson can use of mastering stressfulsituations. Coping involves a range of skillsfor acting on the environment and managingdisturbing emotional, cognitive and

physiological reactions.

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GuidelinesSome general guidelines that can be

followed:

Turning threat into challenge

When a stressful situation might becontrollable, the best coping approach

is to treat the situation as a challenge,focusing on ways to control it.

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Guidelines Making a threatening situation less

threatening

It is possible to change ones appraisal of thesituation, to view it in a different light, and tochange ones attitude towards thesituation - look for silver lining in every

cloud! - discovering something good orpositive in negative situations.

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Guidelines Changing ones goal

When a person is faced with anuncontrollable situation, a reasonablestrategy is to adopt new goals that arepractical in view of the circumstances.

One can change or modify onesaspirations.

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GuidelinesPreparing for stress before it happens

(inoculation)

This involves being explained to or explainingto people in as much detail as possible, thedifficult situation they are likely to encounter.They are asked to imagine how they will feelabout the circumstances and to considervarious ways of dealing with their reactions -all before the experience has actuallyoccurred. Coping is greater for people whohave received inoculation treatments prior to

facing stressful events than for those who

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Other strategies of

cope/manage There is no first hand rule in solving

stress related problems

Genetic make up,personality,lifeexperience-contribute to the differentreactions to stress

It is this response that determine ourability to cope with stress.

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Managing stress Do not leave things undone until the

last minute

Plan ahead

Prioritize activities

Do one thing at a time

Relax

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Managing stress Eat slowly, learn to enjoy food

Find time to escape from your everyday

pressures - afford a holiday or leave Get enough sleep

Learn to be patient

Help the needy - be altruistic - aphilanthropist

Understand/accept human devpt stages

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Managing stress Set realistic goals for yourself

Avoid overdrinking and over smoking

Avoid work overload

Patiently induct new employees

Be friendly with others-give & you willreceive.

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Managing stress Train in areas where skills/ knowledge are

inadequate

Avoid conflicts. When they occur, resolvethem immediately, Forgive .

Avoid threats

Give feedback on performance as soon as

possible Carefully select employees - match job with

skills

Ensure conductive working environment

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Managing stress Accurately assess employees potentials

especially for promotions

Communicate clearly Spell out expectations

Provide counseling services-there areproblems that one cannot solve alone

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Ways of coping with stress Physical exercise-take a walk,skip/game/swim

Hot/cold shower

Prayers/meditation

Singing/join religious groups

Change of scene

Water therapy-8 glasses/day removes toxicfrom system

Take drugs/avoid addiction

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Ways of managing stress Analyze your worry-constructive or

destructive

If constructive,review the various solutions &choose the most convenient one

If destructive,try to forget

In any event cooperate with the inevitable,ifyou cant do anything to change the situation,accept it & stop wailing over it.

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Ways of managing stress Avoid worrying about the past,use the past as

a lesson & not an obsession.take control

where you can & dont attempt to carry thewhole world on your back

You cant always change the world around butcan change your reaction to it.

Breathing technique

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The End