Stress Managment

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۹۹۹5 BS Ns 1 ِ 5 3 3 g 4 0 ۵ مت 

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Chole @. ODM. Orgertzatord Behavior. Deversiy oP ‏او‎ 

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What is Stress? An adaptive response to a situation that is perceived as challenging or threatening to the person’s well-being Chole @. ODM. Orgerezatord Behavior. Daversiy oP Poker. 

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۸111۷ 1 ۱6/0۸۰۸ ۷/0115] between btress and Job Performance = a > Performance —> 5 2 low = Stress ——> High Chole @. ODI. Oryerezaterd Behavior. Daversiy of Debora. 

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ال منت ما يل ناصح ذاه ‎Oryer‏ 0 ‏و روسوره‎ Poker. Some arousal is necessary High arousal is helpful on easy tasks As level of arousal increases, quality of performance decreases with task difficulty Too much arousal is harmful koko ۵ ODM. Oregrezctexd Dekater 

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General Adaptation Syndrome ات ‎J Crap O‏ م6 ‎hore Rewior Revie Gxkaston‏ holo @. ODM. Oryertzatord Beharer. Daversiy oP ‏او‎ 

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Stressors and Stress Outcomes holo @. ODM. Orerezaterd Behavior. Daversiy oP ‏او‎ 

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ymptoms of Stress Physical and Behavioural Symptoms - Racing heart - Cold, sweaty hands - Headaches - Shallow or erratic breathing - Nausea or upset tummy - Constipation - Shoulder or back pains - Rushing around - Working longer hours - Losing touch with friends - Fatigue - Sleep disturbances - Weight changes Choro @. OM. Orcprezatexrd ‏میت‎ Daversiy oP Poker. 

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Symptoms of Stress continued Cognitive Symptoms (or Thoughts) - Forgetting things - Finding it hard to concentrate - Worrying about things - Difficulty processing information - Negative self-statements Chole @. ODI. Oryerezaterd Behavior. Daversiy of Debora. 

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Symptoms of stress continued Emotional symptoms - Increased irritability or anger - Anxiety or feelings of panic - Fear - Tearfulness - Increased interpersonal conflicts Chole @. ODI. Oryerezaterd Behavior. Daversiy of Debora. 

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erview of Terminology Stress: A state of disharmony or a threat to homeostasis — Physiological changes increase alertness, focus, and energy — Perceived demands may exceed the perceived resources Coping: The ability to maintain control, think rationally, and problem solve Resilience: Resistant quality that permits a person to"rédcovely quickly aa’ thrive"in spite of 2 

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Stress Eustress — Manageable Stress can lead to growth and enhancec competence Distress — Uncontrollable, prolonged, or overwhelming stress i: destructive. Acute Stress — Immediate response to a threat or challenge Chronic Stress — Ongoing-exposure.te-siress, may seem unrelenting 

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Acute vs. Chronic Stress Acute stress — Sudden, typically short-lived, threatening event (e.g., robbery, giving a speech) Chronic stress — Ongoing environmental demand (e.g., marital conflict, work stress, perso| Cheha ۵ ODM, Orcgreztexed Doha, Daversiy of Toke 

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auses of Stress External causes — Family, work, economics, work, school, major life changes, unforeseen events, etc. Internal causes — Worry, uncertainty, fear, attitudes, unrealistic expectations, etc. Chole @. ODI. Oryerezaterd Behavior. Daversiy of Debora. 

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gnitive Model of Stress Lazarus & Folkman * Potential stressor (external event) * Primary appraisal - is this event positive, neutral or negative; and if negative, how bad? * Secondary appraisal - do I have resources or skills to handle event? If No, then distress. holon ۵ 000, ‏مهب‎ Behave. Daversty of Deke. 

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۵۱۱۱ Model of Stress Lazarus & Folkman * Primary appraisal - Is there a potential threat? * Outcome - Is it irrelevant, good, or stressful? * If stressful, evaluate further: — Harm-loss - amount of damage already caused. — Threat - expectation for future harm. — Challenge - opportunity to achieve growth, etc Chole @. ODI. Oryerezaterd Behavior. Daversiy of Debora. 

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gnitive Model of Stress Lazarus & Folkman * Secondary appraisal — Do I have the resources to deal effectively with this challenge or stressor? Chole @. ODI. Oryerezaterd Behavior. Daversiy of Debora. 

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وعم5 0۲ ۲۱۵061 م۱۱0۲ ‎Lazarus & Folkman‏ holo @. OU, Oreerezeared Beka. Daversa oP Petron. 

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pme statistics related to job stress... 40% reported their job was very or extremely stressful; 25% view their jobs as the number one stressor in their lives; 75% believe that workers have more on-the-job stress than a generation ago; 29% felt quite a bit or extremely stressed at work; 26% said they were "often or very often burned out or stressed by their work;" Job stress is more strongly associated with health complaints than financial or family problems. (NIOSH, 2008), ‏هه‎ onyatzasd ‏سامت‎ averse? Tetra 

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le-Related Stressors Role conflict — Interrole conflict — Intrarole conflict — Person-role conflict Role ambiguity — Uncertain duties, authority Workload — Too much/too little work Task control 13 — Monitoring equipment — No work schedule control holo @. ODM. Orertzaterd Behavior. Daversiy oP ‏او‎ 

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Interpersonal Stressor: rkplace Violence and Bullyi1 1- Workplace violence is a stressor to those who: — Experience violence at work — Observe violence at work — Work in jobs with higher risk of violence 2-Workplace Bullying: Offensive, intimidating, or humiliating behavior that degrades, ridicules, or insults another person at work. * Workplace bullies tend to be people with higher a’ * Workplace bullying is reduced through: — Careful hiring — 360- -degree feedback = Con fic ee Oy Out ‏معي‎ eka. Devers ob Dekror. 

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Interpersonal Stressor: prkplace Violence and Bullying 3- Sexual Harassment : Unwelcome conduct -- detrimental effect on work environment or job performance * Quid pro quo - employment or job performance is conditional on unwanted sexual relations * Hostile work environment — an intimidating, hostile, or offensive working environment Gholipour A. 2010. Organizational Behavior. University of Tehran. 

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ork-Nonwork Stressors * Time-based conflict — due to work schedule, commuting, travel — women still do “second shift” (most housework) * Strain -based conflict - work stress affects home, and vice ver: 2 ۷ * Role behavior conflict / — incompatible work and nonwork roles ۳ WY Chole @. ODI. Oryerezaterd Behavior. Daversiy of Debora. 

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ob Strain - Karasek et al., 1981 | Es Chole @. ODI. Oryerezaterd Behavior. Daversiy of Debora. 

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» Stress - other aspects Physical environment Poor interpersonal relationships Perceived inadequate recognition or advancement Unemployment (even anticipated) Role conflict High responsibility for others Chole @. ODI. Oryerezaterd Behavior. Daversiy of Debora. 

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Time Management Set short-term (e.g., daily) and long-term (e.g., yearly) goals. Make daily to-do lists (prioritize each). Make a daily schedule for when and where you will carry out your to-do list items (estimate time allocated for each to-do item). Revise throughout the day as needed. Chol 0 000, ‏مهب‎ Behave. Daversiy of Deke. 

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rk-Nonwork Stressors Balance is the Key to Life Chole @. ODM. Orgertzaterd Behavior. Daversiy oP Pekan. 

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Police officer Tel. operator U.S. and Iran ‏ف‎ ‏ووم‌ته ۲ كنا‎ Low-Stress Medium-Stress High-Stress Occupations Occupations Occupations Chole @. ODI. Oryerezaterd Behavior. Daversiy of Debora. 

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é ndividual Differences in os Stress * Perceive the situation differently — Self-efficacy — Locus of control — Scarlet personality — Learned helplessness * Different threshold levels of resistance to stressor — Store of energy * Use different stress coping strategies holo @. ODM. Orgerezatod Behavior. Daversiy oP Pekan. 

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B Learned Helplessness Prevent a dog from escaping electric shocks, and it will stop trying to get away. Chole @. ODI. Oryerezaterd Behavior. Daversiy of Debora. 

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pe A / 1۲۷۵۵ ۳ ۳6۳۵۷10۲ ۵۵ pe A Behavior Pattern Type B Behavior Pattern Handles details patiently Is less competitive with others Contemplates issues carefully * Has a low concern about time limitations * Doesn't feel guilty about relaxing Talks rapidly ۰ Is devoted to work ۰ Is highly competitive Struggles to perform several tasks Has a strong sense of time urgency Is impatient with idleness Loses temper easily * Has a relaxed approach to life Works at a steady pace Interrupts others holo @. ODM. Orerezaterd Behavior. Daversiy of Poker. 

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011560111611665 0151 5 * Physiological consequences — cardiovascular diseases — ulcers, sexual dysfunction, headaches, cancer * Behavioral consequences — work performance, accidents, decisions — absenteeism -- due to sickness and flight — workplace aggression * Psychological Consequences — moodiness, depression, emotional fatigue Chole @. ODI. Oryerezaterd Behavior. Daversiy of Debora. 

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Job Burnout Process lconsequences| holo @. ODI. Orerezaierd Behavior. Deversiy oP Pekan. 

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holon ۵ 000, ‏مهب‎ Behave. Daversty of ‏ماو‎ 

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A omily-Friendly and Work-Life = Initiatives * Flexible work time * Job sharing * Telecommuting * Personal leave * Childcare facilities Chole @. ODI. Oryerezaterd Behavior. Daversiy of Debora. 

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Other Stress Management Practices Withdrawing from the stressor — Permanent -- transfer to better fit job — Temporary -- work breaks, vacations * Changing stress perceptions — Self-efficacy, self-leadership * Controlling stress consequences — Fitness and lifestyle programs — Relaxation and meditation — Employee counseling * Social support — Emotional and informational Chole @. ODM. Orgerezaiord Behavior. Daversiy oP ‏او‎ 

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‎for Reducing‏ ی( ‎Stress‏ ‎1. Find a support system: Find someone to talk to about your feelings and experiences. ‎ ‎Chole @. ODI. Oryerezaterd Behavior. Daversiy of Debora. 

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‎for Reducing‏ ی( ‎Stress‏ ‎2. Change your attitude: Find other ways to think about stressful situations. ‎"Life is 10% what happens to us, and 90% how we react to it." ‎ ‎Chole @. ODI. Oryerezaterd Behavior. Daversiy of Debora. 

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Suggestions for Reducing Stress 3. Be realistic: Set practical goals for dealing with situations and solving problems. Develop realistic expectations of yourself and others. Chole @. ODI. Oryerezaterd Behavior. Daversiy of Debora. 

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NSuggestions for Reducing Stress 4. Get organized and take charge: Being unorganized or engaging in poor planning often leads to frustration or crisis : NY situations, which most e Sy always leads to feeling stressed. 1 | LX =— Plan your time, make a schedule, establish your priorities. hobo @. ODM. Oryerezciord Deka, Dearersay oP Deke 

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Suggestions for Reducing Stress 5. Take breaks, give yourself "me time.”: Learn that taking time to yourself for rejuvenation and relaxation is just as important as giving time to other activities. At minimum, ti reaks during your busy day Chole @. ODI. Oryerezaterd Behavior. Daversiy of Debora. 

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suggestions for Reducing Stress 6. Take good care of yourself: Eat properly, get regular rest, keep a routine. Allow yourself to do something you enjoy each day. Paradoxically, the time we need to take care of ourselves the most, when we are stressed, is the time we do it the least. 

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3 Suggestions for Reducing Stress 7. Learn to say "no.“: Learn to pick and choose which things you will say "yes" to and which things you will not. Protect yourself by not allowing yourself to take on every request or opportunity that comes your way. Chole @. ODI. Oryerezaterd Behavior. Daversiy of Debora. 

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uggestions for Reducing Stress 1 Get regular exercise: Exercising regularly can _ help relieve some symptoms of depression and stress, and help us_ to maintain our health. Chole @. ODI. Oryerezaterd Behavior. Daversiy of Debora. 

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Suggestions for Reducing Stress 9. Get a hobby, do something different: For a balanced lifestyle, play is as important as wo: holo @. ODM. Orgerezaterd Behavior. Daversiy oP Pekeras. 

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Suggestions for Reducing Stress 10. Slow down: Know your limits and cut down on the number of things you try to do each day, particularly if you do not have enough time for them or for yourself. — Be realistic about what you can accomplish effectively each day. - Monitor your pace. Rushing through things can lead to mistakes or poor performance. Take the time you need to do a good job. Poorly done tasks can lead to added stress. Chole @. ODI. Oryerezaterd Behavior. Daversiy of Debora. 

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uggestions for Reducing Stress 11. Laugh, use humor: Do something fun and enjoyable such as seeing a funny movie, laughing with friends, reading a humorous book, or going to a comedy show. Chole @. ODI. Oryerezaterd Behavior. Daversiy of Debora. 

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uggestions for Reducing Stress 12. Learn to relax: Develop a regular relaxation routine. Try yoga, meditation, or some simple quiet مس نو 9 koko 0 0000 ‏اسهم(‎ )(هرسور‎ of Poker. 

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* Many different kinds, but some are: — Deep Breathing ~— Visualization: Visualization is a nice way of giving our minds and bodies a "mini vacation.“ — Muscle Relaxation koko 0 9000 ‏م0‎ 

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۳ 2 “Stare at a picture 

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alm” “Down” Breathing Exercise Slowing your breath activates the parasympathetic nervous system which helps lower heart rate, perspiration, and other physical signs of stress Close your eyes Take a deep breath in and say "calm" in your head as you inhale As you exhale say "down" to yourself Repeat a few times Focusing on breathing quiets your mind, releasing tension holon ۵ 000, ‏مهب‎ Behave. Daversty of Deke. 

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The “Fight or Flight” Response * When situations seem threatening to us, our bodies react quickly to supply protection by preparing to take action. his physiological reaction is known as the "fight or flight" response. — The physiological response to a stressor is known as reactivity — Physiological _ responses 5 Z accumulate and Otoko 0. ND. Oren BD 1 ‏و‎ term wear Quem le me ‏مر‎ lee. 

صفحه 53:
oping & Resilience Resilience The ability to bounce back The positive capacity to cope with stress Provides resistance to negative events - Hardiness, — Resourcefulness Coping Ability to control emotions Ability to perceive reality Ability to think rationally Ability to problem solve Culturally defined Chole @. ODI. Oryerezaterd Behavior. Daversiy of Debora. 

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Coping Adaptive Coping — Contribute to resolution of the stress response Maladaptive Coping — Strategies that cause further problems Active Coping — Actively seeking resolution to the stress Chole @. ODI. Oryerezaterd Behavior. Daversiy of Debora. 

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pmote Adaptive Coping Realistic expectations — Set realistic goals Planning - Anticipate problems, have a backup plan Reframing — Change the way you look at things Relaxation — Learn relaxation techniques, take time-out for leisure Discuss the problem — Utilize existing social supports to problem solve heh ®. ODM, Oregon Behrarer, Daversa oP Pekan. 

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7 a Adaptive Coping * Training — Prepares for stressful events Nutrition — Eat healthy, avoid skipping meals Exercise — Include regular exercise Sleep — Get adequate sleep—avoid ۲3 ‏معام هر روت سم م0 5000 0 سم تال‎ 

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Avoid Maladaptive Coping Blurring of boundaries Avoidance/ withdrawal Negative attitude Anger outbursts Alcohol/Drugs Hopelessness Negative self-talk Resentment . ۱ ‏را‎ BOOM. Orynezred Orla: Deversay Be ‏سا1‎ ‎Violence 

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Promote Resilience Factors Positive Role Models Optimism Humor Moral Compass Altruism Religion & Spirituality Social Support Chole @. ODI. Oryerezaterd Behavior. Daversiy of Debora. 

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What is coping? * Process of managing the discrepancy between the demands of the situation and the available resources. * Ongoing process of appraisal and reappraisal (not static) * Can alter the stress problem OR regulate the emotional response. holon ۵ 000, ‏مهب‎ Behave. Daversty of Deke. 

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otion-Focused Coping * Aimed at controlling the emotional response to the stressor. * Behavioural (use of drugs, alcohol, social support, distraction) and cognitive (change the meaning of the stress). Often used when the person feels he/she can’t change the stressor (e.g., bereavement); or Doesn’t have resources to deal with the demand. hob @. ODM, Orrenezocred ‏عاد‎ Devers ob eke 

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blem-Focused Coping * Aimed at reducing the demands of the situation or expanding the resources for dealing with it. * Often used when the person believes that the demand is changeable. Chole @. ODI. Oryerezaterd Behavior. Daversiy of Debora. 

صفحه 62:
Coping responses - respond yes or no. Tried to see the positive side of it. Tried to step back from the situation and be more objective. Prayed for guidance or strength. Sometimes took it out on others when I felt angry and depressed. Got busy with other things to keep my mind off the problem. Read relevant material for solutions and considered several alternatives. Took some action to improve the situation. holon ۵ 000, ‏مهب‎ Behave. Daversty of Deke. 

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pblem-Focused Coping * Planful Problem-Solving: analyzing the situation to arrive at solutions and then taking direct action to correct the problem. * Confrontive Coping: taking assertive action, often involving anger or risk taking to change the situation. Chole @. ODI. Oryerezaterd Behavior. Daversiy of Debora. 

صفحه 64:
Seeking social support - can be either problem or emotion-focused coping. Distancing - cognitive effort to detach Escape-avoidance - wishful thinking or taking action to escape or avoid it. Self-control - attempting to modulate one’s feelings in response to the stressor. Accepting responsibility - acknowledging one’s role in the situation while trying to put things right. Positive reappraisal - create positive meaning. holon ۵ 000, ‏مهب‎ Behave. Daversty of Deke. 

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gnitive Re-structuring * Process by which stress-provoking thoughts are replaced with more constructive one. Chole @. ODI. Oryerezaterd Behavior. Daversiy of Debora. 

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Gender and Coping * Men generally employ problem-focused coping strategies more than emotional focused strategies. * Opposite for women, with women more often employing emotion-focused strategies. * If men and women in same occupation, gender differences disappear, suggesting that societal sex roles influence choice of coping strategies. holon ۵ 000, ‏مهب‎ Behave. Daversty of Deke. 

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Socio-economic Status (SES) and Coping * People with higher SES tend to use problem-focused coping strategies more often (Billings & Moos, 1981). * Why do people who have lower SES use problem-focus coping strategies less often than those with high SES? holon ۵ 000, ‏مهب‎ Behave. Daversty of Deke. 

صفحه 68:
Social Support Emotional support: expression of empathy, understanding, caring, etc. Esteem support: positive regard, encouragement, validating self-worth Tangible or instrumental: lending a helpful hand. Information support: providing information, new insights, advice. Network support: feeling of belonging Chole @. ODI. Oryerezaterd Behavior. Daversiy of Debora. 

صفحه 69:
ctors Influencing Utilization Availability of Social Support * Temperament - people differ in their needs for social support. Social support can be detrimental if you are the type of person who likes to handle things on your own. * Previous experience with social support influences your likelihood of seeking out social support in the future. holon ۵ 000, ‏مهب‎ Behave. Daversty of Deke. 

صفحه 70:
reats to Social Support Stressful events can interfere with your ability to use social supports. People under stress may become so focused on talking about their problems that they drive their support systems away. Supports agents may react in a way that makes the problem worse. Support providers may be adversely effected by providing support. holon ۵ 000, ‏مهب‎ Behave. Daversty of Deke. 

صفحه 71:
Seeking help from others or offering to help others Talking about their experiences and trying to make sense of what happened Following religious or cultural practices Setting goals and making plans Using defenses like denial Thinking long and hard about the event Chole @. ODM. Oryertzatrad Behave. Daversiy of Deke. 

صفحه 72:
Guiding Principles in Providing Psychological Support First protect from danger Focus on physical and material care Be direct, active and remain calm Focus on the “here and now” situation Provide accurate information about the situation Assist with mobilization of resources holon ۵ 000, ‏مهب‎ Behave. Daversty of Deke. 

صفحه 73:
Guiding Principles in Providing Psychological Support (cont) Do not give false assurances Reunite with family members Provide and ensure emotional support Focus on strengths and resilience Encourage self-reliance Respect feelings and cultures of others Chole @. ODI. Oryerezaterd Behavior. Daversiy of Debora. 

صفحه 74:
The 3 A’s * Alter: Remove the source of stress by changing something. Use problem solving, direct communication, organization, planning, time management * Avoid: Remove oneself from the stressful situation or figuring out how not to get there in the first place. Let go, say no”, delegate. * Accept: Accept that the situation is stressful and resource yourself well nee that you can deal with it. Also working tg 48 ee it asa challenge rather Ange VOUT, as a tl eps 

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STUDENT STRESS RATING SCALE ‘The following are events that occur in the life of a college student. Place a check in the left-hand column for each of those events that has happened to you during the last 12 months. _— Death of a close family member - 100 points — Jail term - 80 points Final year or first year in college - 63 points Pregnancy (to you or caused by your) - 60 points Severe personal illness oF injury - 53 points Marriage - 50 points Any interpersonal problems - 45 points Financial difficulties - 40 points Death of a close friend - 40 points —— Arguments with your roommate (more than every other day) - 40 points = Major disagreements with your family - 40 points’ = Major change in personal habits - 30 points = Change in living environment - 30 points = Beginning or ending a job - 30 points Problems with your boss or professor - 25 points Outstanding personal achievement - 25 points Failure in some course - 25 points Final exams - 20 points Increased or decreased dating - 20 points — Changes in working conditions - 20 points = Change in your major = Change in your sleeping habits - 18 points Several-day vacation - 15 points Change in eating habits - 15 points Family reunion - 15 points Change in recreational activities - 15 points Minor illness or injury - 15 points ‘Minor violations of the law - 11 points Score: 

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TERPRETING YOUR SCORE Less than 150 points: relatively low stress level in relation to life events 150 - 300 points: borderline range Greater than 300 points : high stress in relation to life events Note: From Girdano, D.A., Everly, G. S., Jr, & Dusek, D. E. (1990). Controlling stress _and_tension (3rd _ edition), ENnglewood Cliffs, NJ: Prentice Hall. Chole @. ODI. Oryerezaterd Behavior. Daversiy of Debora. 

صفحه 77:
Group Exercise * Break into groups * Share the 3 aspects of your job that you love * Share the 3 aspects of your job that are stressful * Share your strategies for coping with stress holon ۵ 000, ‏مهب‎ Behave. Daversty of Deke. 

Gholipour A. 2011. Organizational Behavior. University of Tehran. Organizational Behavior: Stress Management Gholipour A. 2011. Organizational Behavior. University of Tehran. What is Stress? An adaptive response to a situation that is perceived as challenging or threatening to the person’s well-being . Gholipour A. 2011. Organizational Behavior. University of Tehran. Inverted-U Relationship between Stress and Job Performance Gholipour A. 2011. Organizational Behavior. University of Tehran. • Some arousal is necessary • High arousal is helpful on easy tasks • As level of arousal increases, quality of performance decreases with task difficulty • Too much arousal is harmful Quality of performance Yerkes-Dodson Law Easy task Moderately difficult task Very difficult task Degree of arousal Gholipour A. 2011. Organizational Behavior. University of Tehran. General Adaptation Syndrome Stage 1 Alarm Reaction Stage 2 Resistance Normal Level of Resistance Gholipour A. 2011. Organizational Behavior. University of Tehran. Stage 3 Exhaustion Stressors and Stress Outcomes Work Stressors Individual Differences Physical environment Role-related Interpersonal Stress Consequences of Stress Physiological Behavioral Psychological Organizational Nonwork Stressors Gholipour A. 2011. Organizational Behavior. University of Tehran. Symptoms of Stress Physical and Behavioural Symptoms - Racing heart Cold, sweaty hands Headaches Shallow or erratic breathing Nausea or upset tummy Constipation Shoulder or back pains Rushing around Working longer hours Losing touch with friends Fatigue Sleep disturbances Weight changes Gholipour A. 2011. Organizational Behavior. University of Tehran. Symptoms of Stress continued Cognitive Symptoms (or Thoughts) - Forgetting things Finding it hard to concentrate Worrying about things Difficulty processing information Negative self-statements Gholipour A. 2011. Organizational Behavior. University of Tehran. Symptoms of stress continued Emotional symptoms - Increased irritability or anger Anxiety or feelings of panic Fear Tearfulness Increased interpersonal conflicts Gholipour A. 2011. Organizational Behavior. University of Tehran. Overview of Terminology Stress: A state of disharmony or a threat to homeostasis – Physiological changes increase alertness, focus, and energy – Perceived demands may exceed the perceived resources Coping: The ability to maintain control, think rationally, and problem solve Resilience: Resistant quality that permits a Gholipour A. 2011. Organizational Behavior. University of Tehran. person to recovery quickly and thrive in spite of Stress Eustress – Manageable Stress can lead to growth and enhanced competence Distress – Uncontrollable, prolonged, or overwhelming stress is destructive. Acute Stress – Immediate response to a threat or challenge Chronic Stress – Ongoing Gholipour A. 2011. Organizational Behavior. University Tehran. unrelenting exposure to stress, may ofseem Acute vs. Chronic Stress Acute stress – Sudden, typically short-lived, threatening event (e.g., robbery, giving a speech) Chronic stress – Ongoing environmental demand (e.g., marital conflict, work stress, personality) Gholipour A. 2011. Organizational Behavior. University of Tehran. Causes of Stress External causes – Family, work, economics, work, school, major life changes, unforeseen events, etc. Internal causes – Worry, uncertainty, fear, attitudes, unrealistic expectations, etc. Gholipour A. 2011. Organizational Behavior. University of Tehran. Cognitive Model of Stress Lazarus & Folkman • Potential stressor (external event) • Primary appraisal – is this event positive, neutral or negative; and if negative, how bad? • Secondary appraisal – do I have resources or skills to handle event? If No, then distress. Gholipour A. 2011. Organizational Behavior. University of Tehran. Cognitive Model of Stress Lazarus & Folkman • Primary appraisal – Is there a potential threat? • Outcome – Is it irrelevant, good, or stressful? • If stressful, evaluate further: – Harm-loss – amount of damage already caused. – Threat – expectation for future harm. – Challenge – opportunity to achieve growth, etc Gholipour A. 2011. Organizational Behavior. University of Tehran. Cognitive Model of Stress Lazarus & Folkman • Secondary appraisal – Do I have the resources to deal effectively with this challenge or stressor? Gholipour A. 2011. Organizational Behavior. University of Tehran. Cognitive Model of Stress Lazarus & Folkman High Threat Low High Resources Demand s High Stress High Threat High Resources High/low demands Moderate Stress Low Threat Low Resources Low demands Some stress Low Threat High Resources Low demands Low or no stress Gholipour A. 2011. Organizational Behavior. University of Tehran . Some statistics related to job stress… • 40% reported their job was very or extremely stressful; • 25% view their jobs as the number one stressor in their lives; • 75% believe that workers have more on-the-job stress than a generation ago; • 29% felt quite a bit or extremely stressed at work; • 26% said they were "often or very often burned out or stressed by their work;" • Job stress is more strongly associated with health complaints than financial or family problems. (NIOSH, 2008) Gholipour A. 2011. Organizational Behavior. University of Tehran.19 Role-Related Stressors • Role conflict – Interrole conflict – Intrarole conflict – Person-role conflict • Role ambiguity – Uncertain duties, authority • Workload – Too much/too little work • Task control – Monitoring equipment .. – No work schedule control Gholipour A. 2011. Organizational Behavior. University of Tehran. Interpersonal Stressor: Workplace Violence and Bullyin 1- Workplace violence is a stressor to those who: – Experience violence at work – Observe violence at work – Work in jobs with higher risk of violence 2-Workplace Bullying: Offensive, intimidating, or humiliating behavior that degrades, ridicules, or insults another person at work. • Workplace bullies tend to be people with higher authority • Workplace bullying is reduced through: – Careful hiring – 360-degree feedback Gholipour A. 2011. Organizational Behavior. University of Tehran. – Interpersonal Stressor: Workplace Violence and Bullying 3- Sexual Harassment : Unwelcome conduct -- detrimental effect on work environment or job performance • Quid pro quo – employment or job performance is conditional on unwanted sexual relations • Hostile work environment – an intimidating, hostile, or offensive working environment Gholipour A. 2010. Organizational Behavior. University of Tehran. Work-Nonwork Stressors • Time-based conflict – due to work schedule, commuting, travel – women still do “second shift” (most housework) • Strain -based conflict – work stress affects home, and vice versa • Role behavior conflict – incompatible work and nonwork roles Gholipour A. 2011. Organizational Behavior. University of Tehran. Job Strain – Karasek et al., 1981 Demands High Low High Control Low STRAIN Gholipour A. 2011. Organizational Behavior. University of Tehran. Job Stress – other aspects • Physical environment • Poor interpersonal relationships • Perceived inadequate recognition or advancement • Unemployment (even anticipated) • Role conflict • High responsibility for others Gholipour A. 2011. Organizational Behavior. University of Tehran. Time Management • Set short-term (e.g., daily) and long-term (e.g., yearly) goals. • Make daily to-do lists (prioritize each). • Make a daily schedule for when and where you will carry out your to-do list items (estimate time allocated for each to-do item). • Revise throughout the day as needed . Gholipour A. 2011. Organizational Behavior. University of Tehran. Work-Nonwork Stressors Gholipour A. 2011. Organizational Behavior. University of Tehran. Stress and Occupations Accountant Hospital manager Artist Physician (GP) Mechanic Psychologist Forester School principal Low-Stress Occupations Medium-Stress Occupations Police officer Tel. operator U.S. and Iran President Waiter/waitress High-Stress Occupations Gholipour A. 2011. Organizational Behavior. University of Tehran. Individual Differences in Stress • Perceive the situation differently – Self-efficacy – Locus of control – Scarlet personality – Learned helplessness • Different threshold levels of resistance to stressor – Store of energy • Use different stress coping strategies Gholipour A. 2011. Organizational Behavior. University of Tehran. Prevent a dog from escaping electric shocks, and it will stop trying to get away. Gholipour A. 2011. Organizational Behavior. University of Tehran. Type A / Type B Behavior Patter ype A Behavior Pattern • Talks rapidly • Is devoted to work • Is highly competitive • • • • • Type B Behavior Pattern • Handles details patiently • Is less competitive with others • Contemplates issues Struggles to perform carefully several tasks Has a strong sense of time • Has a low concern about time limitations urgency Is impatient with idleness • Doesn't feel guilty about relaxing Loses temper easily • Has a relaxed approach to Interrupts others life • Works at a steady pace Gholipour A. 2011. Organizational Behavior. University of Tehran. Consequences of Distress • Physiological consequences – cardiovascular diseases – ulcers, sexual dysfunction, headaches, cancer • Behavioral consequences – work performance, accidents, decisions – absenteeism -- due to sickness and flight – workplace aggression • Psychological Consequences – moodiness, depression, emotional fatigue Gholipour A. 2011. Organizational Behavior. University of Tehran. Job Burnout Process Interpersonal and Role-Related Stressors Emotional Exhaustion Depersonalization Physiological, psychological, and behavioral consequences Reduced Personal Accomplishment Gholipour A. 2011. Organizational Behavior. University of Tehran. Gholipour A. 2011. Organizational Behavior. University of Tehran. Family-Friendly and Work-Life Initiatives • Flexible work time • Job sharing • Telecommuting • Personal leave • Childcare facilities . Gholipour A. 2011. Organizational Behavior. University of Tehran. Other Stress Management Practices • Withdrawing from the stressor – Permanent -- transfer to better fit job – Temporary -- work breaks, vacations • Changing stress perceptions – Self-efficacy, self-leadership • Controlling stress consequences – Fitness and lifestyle programs – Relaxation and meditation – Employee counseling • Social support – Emotional and informational Gholipour A. 2011. Organizational Behavior. University of Tehran. Suggestions for Reducing Stress 1. Find a support system: Find someone to talk to about your feelings and experiences. Gholipour A. 2011. Organizational Behavior. University of Tehran. Suggestions for Reducing Stress 2. Change your attitude: Find other ways to think about stressful situations. "Life is 10% what happens to us, and 90% how we react to it." Gholipour A. 2011. Organizational Behavior. University of Tehran. Suggestions for Reducing Stress 3. Be realistic: Set practical goals for dealing with situations and solving problems. Develop realistic expectations of yourself and others. Gholipour A. 2011. Organizational Behavior. University of Tehran. Suggestions for Reducing Stress 4. Get organized and take charge: Being unorganized or engaging in poor planning often leads to frustration or crisis situations, which most always leads to feeling stressed. Plan your time, make a schedule, establish your priorities. Gholipour A. 2011. Organizational Behavior. University of Tehran. Suggestions for Reducing Stress 5. Take breaks, give yourself "me time.“: Learn that taking time to yourself for rejuvenation and relaxation is just as important as giving time to other activities. At minimum, take short breaks during your busy day Gholipour A. 2011. Organizational Behavior. University of Tehran. Suggestions for Reducing Stress 6. Take good care of yourself: Eat properly, get regular rest, keep a routine. Allow yourself to do something you enjoy each day. Paradoxically, the time we need to take care of ourselves the most, when we are stressed, is the time we do it the least. Gholipour A. 2011. Organizational Behavior. University of Tehran. Suggestions for Reducing Stress 7. Learn to say "no.“: Learn to pick and choose which things you will say "yes" to and which things you will not. Protect yourself by not allowing yourself to take on every request or opportunity that comes your way. Gholipour A. 2011. Organizational Behavior. University of Tehran. Suggestions for Reducing Stress 8. Get regular exercise: Exercising regularly can help relieve some symptoms of depression and stress, and help us to maintain our health. Gholipour A. 2011. Organizational Behavior. University of Tehran. Suggestions for Reducing Stress 9. Get a hobby, do something different: For a balanced lifestyle, play is as important as work. Gholipour A. 2011. Organizational Behavior. University of Tehran. Suggestions for Reducing Stress 10. Slow down: Know your limits and cut down on the number of things you try to do each day, particularly if you do not have enough time for them or for yourself. – Be realistic about what you can accomplish effectively each day. – Monitor your pace. Rushing through things can lead to mistakes or poor performance. Take the time you need to do a good job.  Poorly stress. done tasks can lead to added Gholipour A. 2011. Organizational Behavior. University of Tehran. Suggestions for Reducing Stress 11. Laugh, use humor: Do something fun and enjoyable such as seeing a funny movie, laughing with friends, reading a humorous book, or going to a comedy show. Gholipour A. 2011. Organizational Behavior. University of Tehran. Suggestions for Reducing Stress 12. Learn to relax: Develop a regular relaxation routine. Try yoga, meditation, or some simple quiet time. Gholipour A. 2011. Organizational Behavior. University of Tehran. Relaxation Exercises • Many different kinds, but some are: – Deep Breathing – Visualization: Visualization is a nice way of giving our minds and bodies a "mini vacation.“ – Muscle Relaxation Gholipour A. 2011. Organizational Behavior. University of Tehran. Stare at a picture Gholipour A. 2011. Organizational Behavior. University of Tehran.50 “Calm” “Down” Breathing Exercise • Slowing your breath activates the parasympathetic nervous system which helps lower heart rate, perspiration, and other physical signs of stress • Close your eyes • Take a deep breath in and say "calm" in your head as you inhale • As you exhale say "down" to yourself • Repeat a few times • Focusing on breathing quiets your mind, releasing tension Gholipour A. 2011. Organizational Behavior. University of Tehran. The “Fight or Flight” Response • When situations seem threatening to us, our bodies react quickly to supply protection by preparing to take action. This physiological reaction is known as the "fight or flight" response. – The physiological response to a stressor is known as reactivity – Physiological responses can accumulate and Gholipour A. 2011. Organizational Behavior. University of Tehran. result in long-term wear Coping & Resilience Coping • Ability to control emotions • Ability to perceive reality • Ability to think rationally • Ability to problem solve • Culturally defined Resilience • The ability to bounce back • The positive capacity to cope with stress • Provides resistance to negative events – Hardiness, – Resourcefulness Gholipour A. 2011. Organizational Behavior. University of Tehran. Coping Adaptive Coping – Contribute to resolution of the stress response Maladaptive Coping – Strategies that cause further problems Active Coping – Actively seeking resolution to the stress Gholipour A. 2011. Organizational Behavior. University of Tehran. Promote Adaptive Coping • Realistic expectations – Set realistic goals • Planning – Anticipate problems, have a backup plan • Reframing – Change the way you look at things • Relaxation – Learn relaxation techniques, take time-out for leisure • Discuss the problem – Utilize existing social supports to problem solve Gholipour A. 2011. Organizational Behavior. University of Tehran. Promote Adaptive Coping • Training – Prepares for stressful events • Nutrition – Eat healthy, avoid skipping meals • Exercise – Include regular exercise • Sleep – Get adequate sleep—avoid Gholipour A. 2011. Organizational Behavior. University of Tehran. fatigue Avoid Maladaptive Coping • Blurring of boundaries • Avoidance/ withdrawal • Negative attitude • Anger outbursts • Alcohol/Drugs • Hopelessness • Negative self-talk • Resentment Gholipour A. 2011. Organizational Behavior. University of Tehran. • Violence Promote Resilience Factors • Positive Role Models • Optimism • Humor • Moral Compass • Altruism • Religion & Spirituality • Social Support Gholipour A. 2011. Organizational Behavior. University of Tehran. What is coping? • Process of managing the discrepancy between the demands of the situation and the available resources. • Ongoing process of reappraisal (not static) appraisal and • Can alter the stress problem OR regulate the emotional response. Gholipour A. 2011. Organizational Behavior. University of Tehran. Emotion-Focused Coping • Aimed at controlling the emotional response to the stressor. • Behavioural (use of drugs, alcohol, social support, distraction) and cognitive (change the meaning of the stress). • Often used when the person feels he/she can’t change the stressor (e.g., bereavement); or Doesn’t have resources to deal with the demand. Gholipour A. 2011. Organizational Behavior. University of Tehran. Problem-Focused Coping • Aimed at reducing the demands of the situation or expanding the resources for dealing with it. • Often used when the person believes that the demand is changeable. Gholipour A. 2011. Organizational Behavior. University of Tehran. Coping responses – respond yes or no. 1. 2. 3. 4. 5. 6. 7. Tried to see the positive side of it. Tried to step back from the situation and be more objective. Prayed for guidance or strength. Sometimes took it out on others when I felt angry and depressed. Got busy with other things to keep my mind off the problem. Read relevant material for solutions and considered several alternatives. Took some action to improve the situation. Gholipour A. 2011. Organizational Behavior. University of Tehran. Problem-Focused Coping analyzing the situation to arrive at solutions and then taking direct action to correct the problem. • Planful Problem-Solving: taking assertive action, often involving anger or risk taking to change the situation. • Confrontive Coping: Gholipour A. 2011. Organizational Behavior. University of Tehran. Emotion-Focused Coping • Seeking social support – can be either problem or emotion-focused coping. • Distancing – cognitive effort to detach • Escape-avoidance – wishful thinking or taking action to escape or avoid it. • Self-control – attempting to modulate one’s feelings in response to the stressor. • Accepting responsibility – acknowledging one’s role in the situation while trying to put things right. • Positive reappraisal – create positive meaning. Gholipour A. 2011. Organizational Behavior. University of Tehran. Cognitive Re-structuring • Process by which stress-provoking thoughts are replaced with more constructive one. Gholipour A. 2011. Organizational Behavior. University of Tehran. Gender and Coping • Men generally employ problem-focused coping strategies more than emotional focused strategies. • Opposite for women, with women more often employing emotion-focused strategies. • If men and women in same occupation, gender differences disappear, suggesting that societal sex roles influence choice of coping strategies. Gholipour A. 2011. Organizational Behavior. University of Tehran. Socio-economic Status (SES) and Coping • People with higher SES tend to use problem-focused coping strategies more often (Billings & Moos, 1981). • Why do people who have lower SES use problem-focus coping strategies less often than those with high SES? Gholipour A. 2011. Organizational Behavior. University of Tehran. Social Support expression of empathy, understanding, caring, etc. Esteem support: positive regard, encouragement, validating self-worth Tangible or instrumental: lending a helpful hand. Information support: providing information, new insights, advice. Network support: feeling of belonging • Emotional • • • • support: Gholipour A. 2011. Organizational Behavior. University of Tehran. Factors Influencing Utilization or Availability of Social Support • Temperament – people differ in their needs for social support. Social support can be detrimental if you are the type of person who likes to handle things on your own. • Previous experience with social support influences your likelihood of seeking out social support in the future. Gholipour A. 2011. Organizational Behavior. University of Tehran. Threats to Social Support • Stressful events can interfere with your ability to use social supports. • People under stress may become so focused on talking about their problems that they drive their support systems away. • Supports agents may react in a way that makes the problem worse. • Support providers may be adversely effected by providing support. Gholipour A. 2011. Organizational Behavior. University of Tehran. Examples of Coping • Seeking help from others or offering to help others • Talking about their experiences and trying to make sense of what happened • Following religious or cultural practices • Setting goals and making plans • Using defenses like denial • Thinking long and hard about the event Gholipour A. 2011. Organizational Behavior. University of Tehran. Guiding Principles in Providing Psychological Support First protect from danger Focus on physical and material care Be direct, active and remain calm Focus on the “here and now” situation Provide accurate information about the situation • Assist with mobilization of resources • • • • • Gholipour A. 2011. Organizational Behavior. University of Tehran. Guiding Principles in Providing Psychological Support (cont) • • • • • • Do not give false assurances Reunite with family members Provide and ensure emotional support Focus on strengths and resilience Encourage self-reliance Respect feelings and cultures of others Gholipour A. 2011. Organizational Behavior. University of Tehran. The 3 A’s • Alter: Remove the source of stress by changing something. Use problem solving, direct communication, organization, planning, time management • Avoid: Remove oneself from the stressful situation or figuring out how not to get there in the first place. Let go, say no”, delegate. • Accept: Accept that the situation is stressful and resource yourself well so that you can deal with it. Also working to change your Behavior. perception. See it as a Gholipour A. 2011. Organizational University of Tehran. challenge rather than as a threat. STUDENT STRESS RATING SCALE The following are events that occur in the life of a college student. Place a check in the left-hand column for each of those events that has happened to you during the last 12 months. ___ Death of a close family member - 100 points ____ Jail term - 80 points ____ Final year or first year in college - 63 points ____ Pregnancy (to you or caused by your) - 60 points ____ Severe personal illness or injury - 53 points ____ Marriage - 50 points ____ Any interpersonal problems - 45 points ____ Financial difficulties - 40 points ____ Death of a close friend - 40 points ____ Arguments with your roommate (more than every other day) - 40 points ____ Major disagreements with your family - 40 points’ ____ Major change in personal habits - 30 points ____ Change in living environment - 30 points ____ Beginning or ending a job - 30 points ____Problems with your boss or professor - 25 points ____ Outstanding personal achievement - 25 points ____ Failure in some course - 25 points ____ Final exams - 20 points ____ Increased or decreased dating - 20 points ____ Changes in working conditions - 20 points ____ Change in your major ____ Change in your sleeping habits - 18 points ____ Several-day vacation - 15 points ____ Change in eating habits - 15 points ____ Family reunion - 15 points ____ Change in recreational activities - 15 points ____ Minor illness or injury - 15 points ____ Minor violations of the law - 11 points Score: _________________ INTERPRETING YOUR SCORE Less than 150 points: relatively low stress level in relation to life events 150 - 300 points: borderline range Greater than 300 points : high stress in relation to life events Note: From Girdano, D.A., Everly, G. S., Jr., & Dusek, D. E. (1990). Controlling stress and tension (3rd edition), ENnglewood Cliffs, NJ: Prentice Hall. Gholipour A. 2011. Organizational Behavior. University of Tehran. Group Exercise • Break into groups • Share the 3 aspects of your job that you love • Share the 3 aspects of your job that are stressful • Share your strategies for coping with stress Gholipour A. 2011. Organizational Behavior. University of Tehran.