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Stress Presentation

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Maggie Eaton

on 9 May 2013

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Transcript of Stress Presentation

Stressed at Work? Summary Karasek's Model I. What is stress?

II. Stress at work

III. Evaluating your stress

IV. Management tips that actually work

V. Practice makes perfect
A constraining force or influence

A normal physical response to demands, events, stimuli, internal or external challenges also known a stressors

Leaving the present to make scenarios of the future What is stress? STRESSOR:
The cause of the stress reaction
STRAIN
The physical symptom(s) of the Stressor Vocabulary Stressor rapid, automatic process:
the “fight-or-flight” reaction, the stress response Eustress : good stress
Distress: bad stress Relation between types of stressors and illness The Holmes and Rahe stress scale When the stressors of the workplace exceed the employee's ability to have some level of control over their situation or experience diminished ability to cope promptly. STRESS AT WORK Stress is Common in the Workplace "25% of employees view their jobs as the number one stressor in their lives."
--Northwestern National Life Stress Hormones : Adrenalin, Noradrenalin & cortisol


Rouse the body for emergency action In science? Levels of Stress Reaction STRESS MANAGEMENT FOR PEOPLE THAT ARE SERIOUS ABOUT CHANGE
First step: change the way you think Talk to someone early

Don't isolate yourself

Breathe

Take the earliest opportunity to focus on de-stressing In the Moment Rules Alarm Stage
Resistance stage
Exhaustion stage (panic zone) General Adaptation System CAUSES OF WORK-RELATED STRESS Over-stimulation
Harassment
Discrimination
Coworker or boss relationships
Crisis incidents
Overtime (or shiftwork)
Mental demands
Lack of structure or guidance Overworked
Underworked
Corporate culture
Tight deadlines
Job insecurity
Lack of autonomy
Boring work
Over-supervision
Inadequate working environment
Few promotional opportunities Symptoms of work-related stress

Physical

Psychological

Behavioral
  WHERE ? Stress can hit anyone at any level of the business.

widespread and is not confined to particular sectors, jobs or industries. 3 Types: Benefits of preventing stress in the workplace Fewer injuries, less illness and lost time

Reduced sick leave usage, absences and staff turnover

Increased productivity

Greater job satisfaction

Increased work engagement

Improved employee health and community well being. WORK-LIFE BALANCE

* Definition

* History

* Work- Statistics +Firewall by time and day

+Firewall by location

+Firewall by communication

+Firewall by technology CHRONIC STRESS MANAGEMENT IN THE MOMENT STRESS MANAGEMENT Yoga
Teacher CEO Factory Worker Executive in a company : Ranked the 6th most stressful job in the Career Cast 2013 ranking Reduce Inflammation Sleep
Exercise
Fruits and vegetables
Water
Limit sugar
Omega 3s
Vitamin D3
Immune support supplement
Purposeful time to de-stress
Laugh
Alternative medicine
Massage, aromatherapy UNPLUG Bowswell and Olson-Buchanan stated "increasingly sophisticated and affordable technologies have made it more feasible for employees to keep contact with work" Stress in the workplace: Not something just to "deal with" 3 * as likely to suffer from stress-related medical conditions + 2 * as likely to quit

The number of stress-related disability claims by americans has doubled in recent years

75% to 90% of medical visits = stress

it costs $200 billion - $300 billion a year
--National Life Insurance WORK vs PLAY Make distinction between Home life & Work life

Mental breaks, standing breaks, 20/20 rule

Spend time doing a hobby or enjoyable activity

Establish a safe support system at home and at work

Pick a place to de-stress or calm you at home and at work

Learn trigger and response methods Stress Out! Management Tips for the Workplace "I have known a great many troubles but most of them never happened.
Marc Twain, American Writer We perceive a stressor Sympathetic Nervous System Energy Resources Shift Fight or Flight Response Triggers Endocrine System Cortisol and Adrenaline Blood Glucose Increase: Heart Beat, Blood Pressure and Blood Glucose Muskuloskeletal Muscles tense:
Prolonged contraction trigger headaches, migraines and muskuloskeletal problems Respiratory Heavier, more rapid breathing:
Potential for hyperventilation which can escalate to panic attack Cardiovascular System Increased heart beat Stronger heart muscle contractions Blood vessels get bigger More blood gets pumped all over the body Repeated episodes cause inflammation in coronary arteries Liver Adrenal Glands Gastrointestinal System Esophagus Stomach Bowels Possible throat tightening
Possible heartburn
Possible acid reflux Butterflies, nausea, vomiting
Eat more or less than usual
Cravings Change in digestion and nutrient absorption
Change in gut transit time
Diarrhea or constipation Reproductive System Men:
Reduced testosterone
Erectile Dysfunction
Women:
Irregular menstration
Painful periods Stress at Work: What Does the Science Mean to My Deadlines and Full Inbox? At what point do demands on you exceed the personal and social resources you can mobilize quickly to cope?
OR
At what point do you feel that "things are out of control?" 40% of workers reported their job was very or extremely stressful 14% of respondents had felt like striking a coworker in the past year, but didn’t...
--American Institute of Stress Can you guess the other top 10 most stressful jobs? Examples? SILENCE SIMPLIFY SMILE STOP SCALE IT Managing Stress In the Moment BLOCKS AND SEGMENTS Wash your face and hands
Do 30 jumping jacks, 20 body weight squats, 10 pushups, then rest laying down for 5 minutes.
Write on paper: the situation, how you feel, etc
Drink water or herbal tea
Go near to running water or listen to water/ocean music
Borrow a dog to play with: throw a ball for fetch
Go through a stretching routine
Wiggle your toes in grass or rub your feet
Pull out a coloring book and markers
Ask someone to dance with you or dance by yourself. Pull out some serious Fred Astaire and Ginger Rogers even if you don't know how.
Smell something nice: flowers or essential oils
Visualize your favorite vacation spot
Eat super duper healthy if you are hungry
Close your eyes for 60 seconds
Watch a funny video or read a joke online De-Stress Ideas?
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