Stress Managment
اسلاید 1: Gholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 2: Organizational Behavior: Stress ManagementGholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 3: 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.
اسلاید 4: Inverted-U Relationship between Stress and Job PerformanceGholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 5: Yerkes-Dodson LawSome arousal is necessaryHigh arousal is helpful on easy tasksAs level of arousal increases, quality of performance decreases with task difficultyToo much arousal is harmfulDegree of arousalQuality of performanceVery difficult taskModeratelydifficult taskEasy taskGholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 6: Stage 1Alarm ReactionStage 2ResistanceStage 3ExhaustionNormalLevel ofResistanceGeneral Adaptation SyndromeGholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 7: StressWorkStressorsPhysicalenvironmentRole-relatedInterpersonalOrganizationalStressors and Stress OutcomesNonworkStressorsIndividualDifferencesConsequencesof StressPhysiologicalBehavioralPsychologicalGholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 8: Symptoms of StressPhysical 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.
اسلاید 9: Symptoms of Stress continuedCognitive 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.
اسلاید 10: Symptoms of stress continuedEmotional symptoms- Increased irritability or anger - Anxiety or feelings of panic - Fear - Tearfulness - Increased interpersonal conflicts Gholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 11: Overview of TerminologyStress: A state of disharmony or a threat to homeostasisPhysiological changes increase alertness, focus, and energyPerceived demands may exceed the perceived resourcesCoping: The ability to maintain control, think rationally, and problem solve Resilience: Resistant quality that permits a person to recovery quickly and thrive in spite of adversity Gholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 12: StressEustressManageable Stress can lead to growth and enhanced competenceDistressUncontrollable, prolonged, or overwhelming stress is destructive.Acute StressImmediate response to a threat or challengeChronic StressOngoing exposure to stress, may seem unrelenting Gholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 13: Acute vs. Chronic StressAcute stressSudden, typically short-lived, threatening event (e.g., robbery, giving a speech)Chronic stressOngoing environmental demand (e.g., marital conflict, work stress, personality)Gholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 14: Causes of StressExternal causesFamily, work, economics, work, school, major life changes, unforeseen events, etc.Internal causesWorry, uncertainty, fear, attitudes, unrealistic expectations, etc.Gholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 15: Cognitive Model of Stress Lazarus & FolkmanPotential 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.
اسلاید 16: Cognitive Model of Stress Lazarus & FolkmanPrimary 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, etcGholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 17: Cognitive Model of Stress Lazarus & FolkmanSecondary appraisalDo I have the resources to deal effectively with this challenge or stressor?Gholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 18: Cognitive Model of Stress Lazarus & FolkmanGholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 19: 19Some 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.
اسلاید 20: Role-Related StressorsRole conflictInterrole conflictIntrarole conflictPerson-role conflictRole ambiguityUncertain duties, authorityWorkloadToo much/too little workTask controlMonitoring equipmentNo work schedule control..Gholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 21: Interpersonal Stressor: Workplace Violence and Bullying1- Workplace violence is a stressor to those who:Experience violence at workObserve violence at workWork in jobs with higher risk of violence2-Workplace Bullying: Offensive, intimidating, or humiliating behavior that degrades, ridicules, or insults another person at work.Workplace bullies tend to be people with higher authorityWorkplace bullying is reduced through:Careful hiring360-degree feedbackConflict resolution systemGholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 22: Interpersonal Stressor: Workplace Violence and Bullying3- Sexual Harassment : Unwelcome conduct -- detrimental effect on work environment or job performanceQuid pro quoemployment or job performance is conditional on unwanted sexual relationsHostile work environmentan intimidating, hostile, or offensive working environmentGholipour A. 2010. Organizational Behavior. University of Tehran.
اسلاید 23: Work-Nonwork StressorsTime-based conflictdue to work schedule, commuting, travelwomen still do “second shift” (most housework)Strain -based conflict work stress affects home, and vice versaRole behavior conflict incompatible work and nonwork rolesGholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 24: Job Strain – Karasek et al., 1981Gholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 25: Job Stress – other aspectsPhysical environmentPoor interpersonal relationshipsPerceived inadequate recognition or advancementUnemployment (even anticipated)Role conflictHigh responsibility for othersGholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 26: Time ManagementSet 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.
اسلاید 27: Work-Nonwork StressorsGholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 28: AccountantArtist MechanicForesterLow-StressOccupationsHigh-StressOccupationsHospital managerPhysician (GP)PsychologistSchool principalPolice officerTel. operatorU.S. and Iran PresidentWaiter/waitressStress and OccupationsMedium-StressOccupationsGholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 29: Individual Differences in StressPerceive the situation differentlySelf-efficacyLocus of controlScarlet personalityLearned helplessnessDifferent threshold levels of resistance to stressorStore of energyUse different stress coping strategiesGholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 30: Learned HelplessnessPrevent a dog from escaping electric shocks, and it will stop trying to get away.Gholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 31: Type A / Type B Behavior PatternTalks rapidlyIs devoted to workIs highly competitiveStruggles to perform several tasksHas a strong sense of time urgencyIs impatient with idlenessLoses temper easilyInterrupts othersHandles details patientlyIs less competitive with othersContemplates issues carefullyHas a low concern about time limitationsDoesnt feel guilty about relaxingHas a relaxed approach to lifeWorks at a steady paceType A Behavior PatternType B Behavior PatternGholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 32: Consequences of DistressPhysiological consequencescardiovascular diseasesulcers, sexual dysfunction, headaches, cancerBehavioral consequenceswork performance, accidents, decisionsabsenteeism -- due to sickness and flightworkplace aggressionPsychological Consequencesmoodiness, depression, emotional fatigueGholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 33: Job Burnout ProcessDepersonalizationReduced PersonalAccomplishmentPhysiological,psychological,and behavioralconsequencesEmotionalExhaustionInterpersonal andRole-Related StressorsGholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 34: ________ _____Gholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 35: Family-Friendly and Work-Life InitiativesFlexible work timeJob sharing TelecommutingPersonal leaveChildcare facilities.Gholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 36: Other Stress Management PracticesWithdrawing from the stressorPermanent -- transfer to better fit jobTemporary -- work breaks, vacationsChanging stress perceptionsSelf-efficacy, self-leadershipControlling stress consequencesFitness and lifestyle programsRelaxation and meditationEmployee counselingSocial supportEmotional and informationalGholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 37: Suggestions for Reducing Stress1. Find a support system: Find someone to talk to about your feelings and experiences. Gholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 38: Suggestions for Reducing Stress2. 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.
اسلاید 39: Suggestions for Reducing Stress3. 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.
اسلاید 40: Suggestions for Reducing Stress4. 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.
اسلاید 41: Suggestions for Reducing Stress5. 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 dayGholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 42: Suggestions for Reducing Stress6. 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.
اسلاید 43: Suggestions for Reducing Stress7. 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.
اسلاید 44: Suggestions for Reducing Stress8. 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.
اسلاید 45: Suggestions for Reducing Stress9. Get a hobby, do something different: For a balanced lifestyle, play is as important as work. Gholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 46: Suggestions for Reducing Stress10. 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. Gholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 47: Suggestions for Reducing Stress11. 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.
اسلاید 48: Suggestions for Reducing Stress12. Learn to relax: Develop a regular relaxation routine. Try yoga, meditation, or some simple quiet time. Gholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 49: Relaxation ExercisesMany different kinds, but some are:Deep BreathingVisualization: Visualization is a nice way of giving our minds and bodies a mini vacation.“Muscle RelaxationGholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 50: 50Stare at a pictureGholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 51: “Calm” “Down” Breathing ExerciseSlowing your breath activates the parasympathetic nervous system which helps lower heart rate, perspiration, and other physical signs of stressClose your eyesTake a deep breath in and say calm in your head as you inhaleAs you exhale say down to yourselfRepeat a few timesFocusing on breathing quiets your mind, releasing tensionGholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 52: The “Fight or Flight” ResponseWhen 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 reactivityPhysiological responses can accumulate and result in long-term wear on the bodyGholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 53: Coping & ResilienceCopingAbility to control emotionsAbility to perceive reality Ability to think rationallyAbility to problem solveCulturally definedResilienceThe ability to bounce backThe positive capacity to cope with stressProvides resistance to negative eventsHardiness, ResourcefulnessGholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 54: CopingAdaptive CopingContribute to resolution of the stress responseMaladaptive CopingStrategies that cause further problemsActive CopingActively seeking resolution to the stress Gholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 55: Promote Adaptive CopingRealistic expectationsSet realistic goalsPlanningAnticipate problems, have a backup planReframingChange the way you look at thingsRelaxationLearn relaxation techniques, take time-out for leisureDiscuss the problemUtilize existing social supports to problem solveGholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 56: Promote Adaptive CopingTrainingPrepares for stressful eventsNutritionEat healthy, avoid skipping mealsExerciseInclude regular exerciseSleepGet adequate sleep—avoid fatigueGholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 57: Avoid Maladaptive CopingBlurring of boundariesAvoidance/withdrawalNegative attitudeAnger outburstsAlcohol/DrugsHopelessnessNegative self-talkResentmentViolenceGholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 58: Promote Resilience FactorsPositive Role ModelsOptimismHumorMoral CompassAltruismReligion & SpiritualitySocial Support Gholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 59: 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.Gholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 60: Emotion-Focused CopingAimed 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.
اسلاید 61: Problem-Focused CopingAimed 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.
اسلاید 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.Gholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 63: Problem-Focused CopingPlanful 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.Gholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 64: Emotion-Focused CopingSeeking social support – can be either problem or emotion-focused coping.Distancing – cognitive effort to detachEscape-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.
اسلاید 65: Cognitive Re-structuringProcess by which stress-provoking thoughts are replaced with more constructive one.Gholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 66: Gender and CopingMen 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.
اسلاید 67: Socio-economic Status (SES) and CopingPeople 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.
اسلاید 68: Social SupportEmotional support: expression of empathy, understanding, caring, etc.Esteem support: positive regard, encouragement, validating self-worthTangible or instrumental: lending a helpful hand.Information support: providing information, new insights, advice.Network support: feeling of belongingGholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 69: Factors Influencing Utilization or Availability of Social SupportTemperament – 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.
اسلاید 70: Threats to Social SupportStressful 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.
اسلاید 71: Examples of CopingSeeking help from others or offering to help othersTalking about their experiences and trying to make sense of what happenedFollowing religious or cultural practicesSetting goals and making plans Using defenses like denial Thinking long and hard about the event Gholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 72: Guiding Principles in Providing Psychological SupportFirst protect from dangerFocus on physical and material care Be direct, active and remain calmFocus on the “here and now” situationProvide accurate information about the situationAssist with mobilization of resourcesGholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 73: Guiding Principles in Providing Psychological Support (cont)Do not give false assurancesReunite with family membersProvide and ensure emotional supportFocus on strengths and resilienceEncourage self-relianceRespect feelings and cultures of othersGholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 74: The 3 A’sAlter: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 perception. See it as a challenge rather than as a threat.Gholipour A. 2011. Organizational Behavior. University of Tehran.
اسلاید 75: STUDENT STRESS RATING SCALEThe 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: _________________
اسلاید 76: 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 eventsNote: 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.
اسلاید 77: Group ExerciseBreak into groupsShare the 3 aspects of your job that you loveShare the 3 aspects of your job that are stressfulShare your strategies for coping with stressGholipour A. 2011. Organizational Behavior. University of Tehran.
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