100 RECOGNISING STRESS 68 dont recognise when theyre stressed Only 16 expect colleagues to recognise when theyre stressed STRESS DEFINITION The response we have when the amount of pressure or demand placed on us is more than we can cope with ID: 410016
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Slide1Slide2
WHO SUFFERS FROM STRESS?
100%Slide3
RECOGNISING STRESS
68% don’t recognise
when they’re stressed.
Only 16% expect
colleagues to recognise
when they’re stressed.Slide4
STRESS DEFINITION
The response we have when the amount of pressure or demand placed on us is more than we can cope with.Slide5
CORTISOL
SCIENCE OF STRESSSlide6
INTERNAL
EXTERNAL
SOURCES OF STRESSSlide7
SOURCES OF STRESS
EXTERNAL
INTERNAL
Major Life Changes
– marriage, moving home, divorce, serious health problems, death.Fear
–
eg
. Fear of flying
or public speaking. Fear of failure, not being or having enough and fear of losing what you have.
Family
– arguments at home with partner, screaming babies, sibling squabbles, teenagers who won’t co-operate, nagging parents.
Lack
of Control/Uncertainty
- few people enjoy not knowing what might happen or not having control over their lives.
Environment
– input from the world around us e.g. Noisy neighbours, barking dog, too much or too little light in a room.
Beliefs
– attitudes, opinions, behaviours can set you up
for stress. E.g. Belief that you MUST iron the sheets, or achieve the best in the class.
Social
– just think about going on a blind date and you probably start to sweat!
Perfectionism
-
being afraid of doings things less than perfectly can cause extreme stress.
Technology
– laptops, smart phones,
Ipads
all make us available 24/7 causing everyday stress. Constantly checking for mail, tweets or FB updates keeps us edgy.
Procrastination
–
makes you more stressed as you get more and more behind with tasks so they pile up and intensify. If it gets severe it can stop you doing things you are capable of.Slide8
HSE’s Top 6 Workplace Stressors
1. Demands of the job.
Autonomy/How much control you have.
Support you receive from managers and colleagues.
Relationships at work.
Role – whether fits expectations, whether title fits role and whether role has meaning.
Change and how it is managed.Slide9
Personality Traits/Learned Behaviours
External Locus of Control – believe what happens to them is fate/luck – suffer more stress.
Internal Locus of Control – what happens to them is through own effort and decisions.
Generally those who suffer less stress tend to have:
Internal Locus of Control
High levels of self efficacy
Hardiness
Optimistic
These are not “fixed” personality traits – but learned behaviours and can be changed.Slide10
PERCEPTION OF STRESS
STRESSOR
The life situation or demand which might cause problems.
PERCEPTION OR APPRAISAL
How we view the stressor and see it as relating to us.
STRESS RESPONSE
The way our thinking, our feelings, our bodies and our behaviour change.Slide11
Psychological
EmotionalBehavioural Physical
SIGNS & SYMPTOMSSlide12
How do you react to stress?
Psychological
Emotional
Behavioural
Physical
Symptoms
e.g. worry and anxiety;
depression
e.g. anger, crying, feeling lonely or isolated
e.g. over or under eating, drinking too
much alcohol, smoking
e.g. clench jaw or fist, tension in
muscles especially
shoulders
&
neck,
headache, insomnia,
Frequency
0= never
10=
all the time
Week 1
Week
2
Week 3
Week 4
Week 1
Week 2
Week 3
Week 4
Week 1
Week 2
Week 3
Week 4
Week 1
Week 2
Week 3
Week 4
Severity
0=not at all
10=worst it could be
Week
1
Week 2
Week 3
Week 4
Week
1
Week 2
Week 3
Week 4
Week
1
Week 2
Week 3
Week 4
Week
1
Week 2
Week 3
Week 4Slide13
COPING METHODS
Emotion based
Stress carrying
Avoidance based
Problem basedSlide14
COPING METHODS
Emotion based-
manage the emotion e.g. talk about how they feel, sympathy and support from others, letting emotions out, meditation, exercise.
Stress carrying -
take emotions out on others e.g. shouting, moody, not talking.
Avoidance based - denial, pretend everything is OK, retreat into fantasies; drink or drugs or binge eating.
Problem based
-
doing something to tackle the source of the stress constructively; may do on your own or seek help of others.Slide15
Changing Stress-related Thinking
Thinking
Error
Meaning
Example
Catastrophising
You
assume the worst case scenario.
“What if
I don’t do a good job – I’ll get fired!”
All or Nothing
thinking
Things are black or white with no shades
of grey.
“Everything
is a total disaster.”
Overgeneralisation
On the
basis of a single fact you assume negative patterns will follow.
“After failing my driving test I just know
nothing is going to go right for me today.”
Mind reading
Assuming you
know what the other person is thinking
“He
thinks I can’t do my job and he’s going to fire me!”
Fortune
Telling
You believe you have the ability to look into the future and
predict what will happen.
“I just
know that this is going to go horribly wrong.”
Emotional
Reasoning
You assume
an emotion = fact.
“I feel anxious so something
bad is going to happen.”
Discounting the Positive
You discount any evidence that contradicts your
worrying thoughts.
“I know nothing bad has happened yet, but
it could still all go wrong.”Slide16
Changing Stress-related Behaviour
Mind body connection.
What we
DO
rather than what we
SAY sends powerful messages about how we FEEL.If
SAY
we are confident, we must
ACT
confidently too.
Base behaviour on new thoughts, not old ones.
Get out of comfort zone, into stretch zone – the more we are in stretch zone, the bigger our comfort zone grows.Slide17
VisualisationSlide18