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Copyright 2011 Pearson Education, Inc. publishing as Prentice Hall 2-1

Chapter 2:

Managing Personal Stress

1

Developing Management Skills


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Learning Objectives

Adopt strategies for eliminating

stressors

Enhance level of personal resilience Utilize appropriate temporary coping

responses

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Management of

Stress and Time

Costs US economy $500 billion annually

Stress related problems at work include:

Absenteeism

Turnover

Job Dissatisfaction

Accidents

Physical Health of Employees

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The Role of Management

Ineffective

Management

4

Employee

Stress

Employee

Stress

Ineffective

Management


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Lewins Force Field

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Three Stages of

Reactions to Stress

Stage 1)Alarm: increase in anxiety, fear,sorrow or loss.

Stage 2)Resistance: attempt to controlstress using defense mechanism.

Stage 3)Exhaustion: stop trying to defendagainst stress.

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Stress Defense Mechanisms

1. Aggression

2. Regression

3. Repression

4. Withdrawal

5. Fixation

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A General Model of Stress

Insert Figure 2.2

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Managing Stress

A Hierarchy of Approaches

Enactive Strategies: Eliminate stressors

Proactive Strategies: Develop resiliencystrategies

Reactive Strategies: Learn temporary

coping strategies

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Physiological Consequences of

Stress

Insert Figure 2.3

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Four Sources of Stress

1. Time Stressors

2. Encounter Stressors

3. Situational Stressors4. Anticipatory Stressors

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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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Eliminating Stressors

Insert Table 2.3

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Effective Time Management

1. Spending time on importantmatters

2. Distinguishing between importanttasks versus urgent tasks

3. Focus on results rather thanmethods

4. Not feeling guilty when saying no

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Types of Activities that

Determine Time Use

Insert figure 2.4

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Efficient Time Management

40 Techniques for Time

Management

20 apply to all aspects of life 20 apply to management

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Collaboration

Eliminating encounter stress

through membership in a stable,

close-knit group or community.

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Emotional Bank Accounts

A metaphor which compares

investments in relationships to

deposits and withdrawals in bankaccounts. The more people

interact positively, the more

deposits are made.

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Work Redesign

Effectively eliminating stress andincreasing productivity by changingaspects of work.

To eliminate stressors at work:

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

Insert figure 2.5

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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 andchange it

Keep track of changes made

Maintain the small gains made through

change

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Resiliency

The capacity to withstand or

manage the negative effects of

stress, to bounce back from

adversity, and endure difficultsituations.

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Balancing Life Activities

Insert figure 2.6

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Resiliency: Moderating the

Effects of Stress

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Physiological

Resiliency

Psychological

Resiliency

Social

Resiliency

Cardiovascular

conditioning

Proper diet

Balanced

lifestyle

Hardy

personality

Small-wins

strategy

Supportive

social relations

Mentors

Teamwork


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Benefits of

Regular Exercise

1. Maintainingoptimal weight

2. Increasingpsychologicalwell being

3. Improving the

cardiovascularsystem

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You Are What You Eat!

Eat a variety of foods

Maintain optimal weight

Reduce fat intake

Eat more whole foods

Reduce sugar and sodium intake

Avoid alcohol and caffeine

Take vitamins and supplements

Make eating a relaxing time

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Hardiness

Exert control over

aspects of your life

Get involved; become

committed to a cause

See change as a new

challenge, not as a

threat

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Type A Personality

Extreme competitiveness Strong desires for achievement

Haste

Impatience Restlessness

Hyperalertness

Explosiveness of speech

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Negative Effects of

Type A Personality

Heart disease

Stress related illness (i.e. low

emotional involvement)

Reduced ability to develop

hardiness

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Antidotes for Type As

Small wins strategy

Deep-relaxation strategies

meditation

yoga

self-hypnosis

biofeedback

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Temporary Stress Reduction

Techniques

Physiological Techniques

Muscle relaxation

Deep breathing Psychological Techniques

Imagery and fantasy

Rehearsal Reframing

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Behavioral Guidelines

Use time effectively by basing your timemanagement program on a personal

mission statement

Build collaborative relationships with

individuals based on trust

Work to improve your emotional

intelligence

Redesign your work to increase skillvariety, importance, task identity,

autonomy, and feedback


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Give important activities priority overurgent ones

Increase your resiliency by leading a

balanced life

Increase physical resiliency by engaging

in regular exercise and healthy eating

Increase psychological resiliency through

a small-wins strategy Learn and practice a deep-relaxation

technique


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Increase social resiliency by forming anopen, trusting relationship with at least

one other person

Establish a teamwork relationship withyour coworkers

Learn and practice at least two short-

term relaxation techniques


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Copyright 2011 Pearson Education, Inc. publishing asPrentice Hall

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