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Post by CodepNomore on Apr 19, 2013 0:13:23 GMT -8
Stress Management
I think it will be helpful to share here some of the course notes I have personally gotten from Cornell University in relation to managing stress since we are a solution-oriented forum.
Types and Sources of Stress
The Chinese word for crisis is a combination of the symbols for danger and opportunity. So stress, too, can be either positive (eustress) or negative (distress), depending upon the individual’s coping mechanism and perceptions of the situation. Although our focus is on managing negative stress, distress, it is important to note that instead of causing stress overload, which leads to a variety of undesirable consequences; stressors can also have a positive influence on the individual. Positive stress, eustress, can be achieved through acquiring both physical and psychological coping skills.
In addition, stress can be categorized as either episodic or chronic. While episodic stress is relatively short term, chronic stress is on-going. Crises, unplanned incidents, and change are all examples of episodic stress. Chronic stress, on the other hand, is long-term and must be constantly managed. The day-to-day incidents that individuals find frustrating, upsetting, or depressing, like poor childcare, an unsympathetic supervisor, or a lazy colleague, are examples of chronic stressors.
Whetton and Cameron distinguish among four types of stressors:
Time stressors, encounter stressors, situation stressors, and participatory stressors.
Time stressors result from poor time management like when you are meeting a deadline.
Encounter stressors result from difficult interpersonal interactions. The poorer the relationship, for whatever reason, the more stressed is experienced. Recall someone you have avoided on the job for a specific reason, perhaps because he or she was going to ask you for a favour or simply take up valuable time chatting with you. It’s likely this avoidance was really an effort to reduce the stress you would have felt when you interacted with this individual.
Situation stressors are best understood with the context of the Social Readjustment Rating Scale (Rahe, Ryman, & Ward, 1980). This scale presents individuals with a list of potentially stressful situations, each of which carries with it a variance or number of stress points. The more points assigned to a particular situation, the more stressful it is likely to be.
Finally, there are anticipatory stressors, or the stresses an individual experiences in anticipation of events. We need only to imagine a stressful situation for our bodies to react as if the incident was actually occurring.
In addition to Whetton and Cameron’s four common stressors, change is another of the major contributors to stress. Many Americans are undergoing changing lifestyles that subject them to increased crowding and noise. Values are also changing as individuals have more choices and are guided less by family and tradition. Dr. Hans Selye believes that the most frequent cause of negative stress is psychological.
Families are also changing. Nearly one half of all marriages end in divorce and at least 40% of the children born in the 1990’s will spend at least part of their childhood with only one parent. In addition changing gender roles result in lack of clarity regarding acceptable behaviour and role relationships. Currently over half of the women over 16 are working outside the home and soon there will be more women than men in the workforce. Organizations are becoming more diverse in other ways as well. This diversity may ultimately create more effective organizations, but during the transition and adjustment phases any change brings with it significant amount of stress for those involved.
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Post by CodepNomore on Apr 20, 2013 0:17:51 GMT -8
Individual Differences and Stress
How much stress is too much? There are striking individual differences in both the perception of stress and the degree of individual tolerance regarding common stressors. When it comes to stress, people differ in their
• Physiological resiliency
• Psychological resiliency
• Social resiliency.
Several factors determine how life situations will affect individuals. These include the degree of control individuals perceive they have over the situation, personality variables, and the individual’s perceptual filters. The combination of these and other factors determines individuals’ resiliency, or their ability to cope with stress.
Personality has been widely studied as it affects resiliency to stress. The degree of perceived control over a situation has been identified as a major variable in predicting stress levels. Jaffe and Scott list what they believe to be the “overcontrol personalities” and the “undercontrol personalities” and make explicit that they respond to stress differently.
Overcontrol Personalities
Take Charge Doer
Competitor
Rescuer
Impatient
Angry
Undercontrol Personalities
Victim
Worrier
Avoider
Creative Dreamer
Demander
Perhaps the relationship most frequently explored is between stress and the Type A Personality. This stream of research began in 1959 when Friedman and Rosenman noted a link between personality attributes and stress-related behavioural and physical problems such as poor relationships and high anxiety. Generally, Type A Personalities are impatient and “on edge” much of the time. They are competitive, somewhat hostile, and tense. On the other hand, individuals who exhibit the opposite of Type A Personality, which Friedman and Rosenman label Type B, are generally relaxed, good listeners, and patient.
Subsequent research indicates that in America, approximately 70% of men and 50% of women exhibit Type A Personalities.
Characteristics of the Type A Personality
People with Type A personalities may exhibit some or all of the following characteristics:
• Signs of personal tension, such as a clenched jaw, tight muscles
• A tendency to do several things simultaneously
• Personal commitment to having, rather than being
• Impatience with the normal pace of events
• Tendency to finish others’ sentences
• Unawareness of the broader environment
• Doing everything rapidly
• Ignorance of the elements outside the immediate task
• Feelings of guilt when relaxing
• Strong need to be an expert on a subject; otherwise lack of involvement
• Tendency to evaluate all activities in terms of measurable results
• Compulsion to compete with other Type A’s rather than to understand and cooperate with them
• Belief that Type A attributes are what lead to success
• Speech characterized by explosive accentuation, acceleration of the last few words of a sentence, impatience when interrupted
• Frequent knee jerking or finger-tapping
• Determination to win every game, even when playing with those who are less skilled or experienced
• Chronic sense of being in a hurry
(Adapted from Whetten & Cameron, 1984, p.131)
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Post by CodepNomore on Apr 20, 2013 3:44:10 GMT -8
Adopting Stress Management Habits
You can see that your thoughts, expectations, emotions, and behaviour are largely under your own control-and so is your stress level. Here are the following general guidelines:
1. Don’t waste your time trying to befriend those who don’t want to be recipients of your friendship.
2. Don’t be a perfectionist; strive to do something that is within your capabilities.
3. Don’t underestimate the genuine pleasure that can come from the simple things in life. Sometimes a quiet moment of simply watching the world can be very refreshing.
--Watch a train --feel snow flakes
--smell the flowers -- sit on a grassy hill
--play with a child –look up at the stars.
4. Carefully choose the battles you fight.
5. Concentrate on the pleasant side of life and on the activities that can improve your work and the quality of your work-life.
6. When you do experience a setback or defeat, re-establish your self-confidence by recalling past accomplishments.
7. Don’t procrastinate in tackling the unpleasant yet necessary tasks you have to do. Get them over with.
8. Realize that people are all different; what comes easily for other person may be very difficult for you, and vice versa.
(Adapted from Selye, H. 1974. Stress Without Distress, Signet)
To be continued... Nevertheless, please feel free to comment or share anything related to this topic. Thank you.
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Post by loveanimals on Apr 20, 2013 8:45:13 GMT -8
Thank you for sharing codependnomore,
I choose a career with mostly Type A personalities around me and that causes a lot of stress since I'm more of a Type B. Right now I am working with more Type Bs in a different dept and I've noticed I am less stressed.
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Post by CodepNomore on Apr 26, 2013 19:16:24 GMT -8
Thanks for sharing loveanimals. I've manifested Type A personality traits at work and it was awful. I am now trying to act "as if" I'm type B.
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Post by CodepNomore on Apr 27, 2013 0:34:15 GMT -8
Active Stress Manager
1. Puts energy into areas that can be managed
2. Anticipates and plans for the future
3. Reserves time and energy for the unexpected
4. Perceives threats and support
5. Evaluates alternate strategies
6. Adapts strategy to reduce stress
7. Takes care of self and body
8. Seeks support as much as possible
9. Focuses on priorities
Passive Stress Victim
1. Leaves things to chance
2. Does not think ahead
3. Crams at the last minute
4. Does not call on resources
5. Lacks foresight
6. Let problems accumulate
7. Takes on overwhelming tasks
8. Responds compulsively and stereotypically to stress
9. Does not set clear priorities
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Post by CodepNomore on May 8, 2013 6:10:49 GMT -8
Stressor Elimination Strategies
The main elimination strategies for each of the four categories.
Type of Stressor - Elimination Strategy
Time - Delegation
Encounter - Development of interpersonal skills
Situational - Work redesign
Anticipatory - Planning
To make change as positive an experience as possible, you might consider some of the following guidelines:
Change in small steps
Change one thing at a time
Have a clear, specific goal
Find a support person
Expect some degree of failure
Use positive energy and self-talk
Those who choose the creative path in responding to stress use their skills or self-awareness.
Their lives are focused and balanced.
Therefore, it helps to identify activities and resources that might help to reduce your stress and incorporate them in your lifestyle.
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Post by CodepNomore on May 8, 2013 21:24:11 GMT -8
This is another set on how to cope with stress. At the conclusion, the source(s) will be noted...
"How to Reduce, Prevent, and Cope with Stress"
It may seem that there’s nothing you can do about stress. The bills won’t stop coming, there will never be more hours in the day, and your career and family responsibilities will always be demanding. But you have more control than you might think. In fact, the simple realization that you’re in control of your life is the foundation of stress management. Managing stress is all about taking charge: of your thoughts, emotions, schedule, and the way you deal with problems
Stress management starts with identifying the sources of stress in your life. This isn’t as easy as it sounds. Your true sources of stress aren’t always obvious, and it’s all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that you’re constantly worried about work deadlines. But maybe it’s your procrastination, rather than the actual job demands, that leads to deadline stress.
To identify your true sources of stress, look closely at your habits, attitude, and excuses:
Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?
Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”).
Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?
Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.
Start a Stress Journal
A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal. As you keep a daily log, you will begin to see patterns and common themes. Write down:
What caused your stress (make a guess if you’re unsure)
How you felt, both physically and emotionally
How you acted in response
What you did to make yourself feel better
Look at how you currently cope with stress
Think about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately, many people cope with stress in ways that compound the problem.
Unhealthy ways of coping with stress
These coping strategies may temporarily reduce stress, but they cause more damage in the long run:
Smoking
Drinking too much
Overeating or undereating
Zoning out for hours in front of the TV or computer
Withdrawing from friends, family, and activities
Using pills or drugs to relax
Sleeping too much
Procrastinating
Filling up every minute of the day to avoid facing problems
Taking out your stress on others (lashing out, angry outbursts, physical violence)
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Post by CodepNomore on May 14, 2013 4:47:54 GMT -8
Learning healthier ways to manage stress
If your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones. There are many healthy ways to manage and cope with stress, but they all require change. You can either change the situation or change your reaction. When deciding which option to choose, it’s helpful to think of the four As: avoid, alter, adapt, or accept.
Since everyone has a unique response to stress, there is no “one size fits all” solution to managing it. No single method works for everyone or in every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control.
Dealing with Stressful Situations: The Four A’s
Change the situation:
- Avoid the stressor
- Alter the stressor
Change your reaction:
- Adapt to the stressor
- Accept the stressor
Stress management strategy #1: Avoid unnecessary stress
Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate.
- Learn how to say “no” – Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when you’re close to reaching them. Taking on more than you can handle is a surefire recipe for stress.
- Avoid people who stress you out – If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely.
- Take control of your environment – If the evening news makes you anxious, turn the TV off. If traffic’s got you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.
- Avoid hot-button topics – If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.
- Pare down your to-do list – Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.
Stress management strategy #2: Alter the situation
If you can’t avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesn’t present itself in the future. Often, this involves changing the way you communicate and operate in your daily life.
- Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the situation will likely remain the same.
- Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.
- Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.
- Manage your time better. Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. But if you plan ahead and make sure you don’t overextend yourself, you can alter the amount of stress you’re under.
Stress management strategy #3: Adapt to the stressor
If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.
- Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.
- Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.
- Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”
- Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.
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Post by CodepNomore on May 20, 2013 18:22:19 GMT -8
Adjusting Your Attitude
How you think can have a profound effect on your emotional and physical well-being. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. If you see good things about yourself, you are more likely to feel good; the reverse is also true. Eliminate words such as "always," "never," "should," and "must." These are telltale marks of self-defeating thoughts.
Stress management strategy #4: Accept the things you can’t change
Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.
1. Don’t try to control the uncontrollable. Many things in life are beyond our control— particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.
2. Look for the upside. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.
3. Share your feelings. Talk to a trusted friend or make an appointment with a therapist. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation.
4. Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.
Stress management strategy #5: Make time for fun and relaxation
Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by nurturing yourself. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors when they inevitably come.
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Post by CodepNomore on May 26, 2013 23:15:06 GMT -8
Healthy ways to relax and recharge1. Go for a walk. 2. Spend time in nature. 3. Call a good friend. 4. Sweat out tension with a good workout. 5. Write in your journal. 6. Take a long bath. 7. Light scented candles. 8. Savor a warm cup of coffee or tea. 9. Play with a pet. 10. Work in your garden. 11. Get a massage. 12. Curl up with a good book. 13. Listen to music. 14. Watch a comedy. Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury. - Set aside relaxation time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries. - Connect with others. Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress. - Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike. - Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways. Stress management strategy #6: Adopt a healthy lifestyleYou can increase your resistance to stress by strengthening your physical health. - Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30 minutes of exercise, three times per week. Nothing beats aerobic exercise for releasing pent-up stress and tension. - Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day. - Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better. - Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind. - Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally. www.helpguide.org/mental/stress_management_relief_coping.htm
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Post by zaralie on Mar 23, 2018 8:36:45 GMT -8
Thank you very much for all the great advice! This might finally really help me!
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kira
New Member
Posts: 5
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Post by kira on Apr 3, 2018 3:08:24 GMT -8
Adjusting Your AttitudeHow you think can have a profound effect on your emotional and physical well-being. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. If you see good things about yourself, you are more likely to feel good; the reverse is also true. Eliminate words such as "always," "never," "should," and "must." These are telltale marks of self-defeating thoughts. Stress management strategy #4: Accept the things you can’t change
Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change. 1. Don’t try to control the uncontrollable. Many things in life are beyond our control— particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems. 2. Look for the upside. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes. 3. Share your feelings. Talk to a trusted friend or make an appointment with a therapist. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation. 4. Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on. Stress management strategy #5: Make time for fun and relaxationBeyond a take-charge approach and a positive attitude, you can reduce stress in your life by nurturing yourself. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors when they inevitably come. I really appreciate this advice! |
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