Stress Resiliency in the Workplace Laura Hambley, Ph.D. Organizational Psychologist May 10, 2007 1 Learning Objectives Understand the Stress Response Understand more about the causes and impacts of stress in the workplace Be able to identify personal stress symptoms Be introduced to stress reduction practices 2 Agenda What is stress? Personal stress symptoms Causes of workplace stress Impacts of stress in the workplace Overview of stress reduction practices Tips for reducing work stress 3 1
Who are Industrial/Organizational Psychologists? Apply psychology to people in the workplace Understand what motivates people Improve employees' satisfaction in their work Help employers' select and develop people Assist people with career planning 4 Who are Industrial/Organizational Psychologists? Create tests and design products such as training courses, selection procedures and surveys Work with managers to be better leaders Help teams work better together Generally make workplaces better! 5 What is Stress? 6 Stress is the individual's response to a situation that is believed to place excessive demands on the person. Stress is the most common difficulty that we face. 30% of workers report high work stress. In the past 20 years the amount of time spent at jobs has steadily increased. 2
Personal Stress Symptoms Think about what stress symptoms you typically experience Categories: Physiological Cognitive Behavioural Emotional 7 Stress Symptoms 8 Physiological Symptoms: increased heart rate increased breathing rate sweat gland activity muscle tension decreased blood circulation to the extremities fatigue Insomnia decreased appetite headaches Stress Symptoms Cognitive Symptoms: misappraisal of the demand characteristics of the situation and one s own coping resources exaggeration of nature or intensity of demand agonizing over consequences of decision downgrading coping abilities 9 3
Stress Symptoms Behavioral Symptoms: increase in hurry up behavior muscle tics trembling nervous habits general speeding up of the physical system 10 Stress Symptoms Emotional Symptoms: sadness hopelessness depression anxiety 11 Burnout Physical illnesses Destructive coping techniques Mental health difficulties 12 4
Symptoms of Burnout 13 Irritability Inability to finish one task before beginning the next Difficulty in Making Decisions Difficulty in Concentrating Feeling of Neglect Feeling Unable to Cope Lack of Interest Work or Life Causes of Workplace Stress Working Conditions (e.g., long hours) Work Overload Responsibility Change The Boss Technology 14 Causes of Workplace Stress Relationships with Colleagues Role Ambiguity Job rewards: career progress, job security, pay Justice 15 5
Impacts of Stress in the Workplace Reduced Performance Higher Absenteeism & Turnover Decreased Satisfaction Lower Motivation Burnout 16 Overview of Stress Reduction Practices Four categories: Behavioural changing what we do Cognitive thinking differently Emotion - increasing positive feelings Physical eating/exercise/relaxation 17 Stress Reduction Techniques Breathing techniques Neck & Shoulders Contrast relaxation Cognitive Emotional reappraisal Slow-down techniques Seeking help 18 6
Balance A Joint Accountability Between Employer and Employee 19 Take Control or Let Go Who is control of your world? People who feel they have some control over the events in their lives are better able to cope with stress than people who feel that their lives are determined by forces outside themselves. 20 Tips for Decreasing Work Stress Assess the demands and resources of your job given your skills etc. and your job resources, are the demands realistic? Discuss with your supervisor if there is an imbalance 21 Review the major roles you play in your life: You cannot be all things to all people, you may need to let go of the expectation for success in all areas 7
Tips for Decreasing Work Stress 22 Organize Time Decide what really needs to be done each day Make to do lists every day Accept that you can t do everything Pick the best time to do challenging versus routine tasks Break big jobs into smaller ones Tips for Decreasing Work Stress 23 Making the transition Be assertive - tell the boss the work day is done Separate work and personal time: try not to take work home Commuting time: finish thinking, shift gears Summary Determine for yourself: What causes you to have work stress? Pick 2 new methods of decreasing your work stress (can be physical, cognitive, emotional or behavioural) Try these 2 methods over the next month Evaluate how they work Repeat this cycle 24 8
Summary Remember you have some control over your work stress. Better balance, better business you will work better at whatever you do, and be happier, if you can have a balanced life and control stress, not let stress control you! Questions? 25 9