Stress Management and Resiliency

1. Stress Management and Resiliency

2. Overview • Definition/Effects of Stress • Elements of Stress • Reactions to Stress • Defense Mechanisms • Coping Strategies • Time Management • Elements of Resiliency • Exercise

3. Defining Stress Mental, emotional, or physical tension, strain, or distress. An environment filled with reinforcing or opposing forces that either stimulate or inhibit performance.

4. Effects • Takes $500 billion from economy yearly • Adversely affects health of half the adult population • Costs $550 million in workdays lost each year • Leads to 40% of U.S. worker turnover • Is a factor in 60-80% job accidents

5. Elements of Stress • A balance or imbalance of: • Driving Forces (stressors) • Restraining Forces (resiliency)

6. Elements of Stress Current Level of Functioning Restraining Force A Driving Force A Driving Force B Restraining Force B Restraining Force C Driving Force C Driving Force D Restraining Force D Modified from Lewin’s Force Field

7. Elements of Stress • Driving Forces (Stressors) • Time: too much in too little time • Encounters: interpersonal issues • Situation: long hours/changes • Anticipatory: expected tense climate

8. Elements of Stress • Restraining Forces (Resiliency) • Physiological: cardiovascular conditioning & dietary control • Psychological: control, commitment, challenge develops “hardiness” • Social: friendships, mentor relationships, task teams

9. Reactions to Stress • General Reactions • Alarm • Resistance • Exhaustion

10. Reactions to Stress • Managerial Reactions • Narrow View (tunnel vision) • Intolerant & Demanding • Fixate on Single Approach • Adopt a Crisis Mentality • Oversimplify Issues • Consult Others Less Often • Rely on Old Habits • Less Creative Problem Solving

11. Defense Mechanisms • Aggression - attack the stressor • Regression - childish • Repression - denial • Withdrawal - attention gap/escape • Fixation - pointless persistence

12. Coping Strategies • Enactive – creating non-stress environment • Proactive – increasing resiliency • Reactive – short-term Managing Stress Enactive Strategies Proactive Strategies Reactive Strategies Purpose Eliminate stressors Develop resiliency strategies Learn temporary coping mechanisms Effects Approach Permanent Long Term Short Term Time Required Enactive Proactive Reactive Long Time Moderate Time Immediate

13. Time Management • Long-term – Effective • Short-term – Efficient • Focus on effectiveness before efficiency

14. Time Management 3 1 High Importance 2 4 Low High Low Urgency

15. Time Management • Efficient Techniques • Hold routine day-end meetings • Hold short stand-up meetings • Set meeting time deadlines • Cancel light-agenda meetings • Set agenda • Stick to it • Keep track of time • Start meetings on time

16. Time Management • Efficient Techniques • Prepare minutes, follow up on decisions • Insist followers suggest solutions • Meet visitors in office doorway • Visit subordinates’ office for brief meetings • Don’t over-schedule your day • Have someone else take calls, scan email • Have place to work uninterrupted • Do something definitive w/every piece of paper

17. Time Management • Efficient Techniques • Keep work area clean • Delegate work • Identify amount of effort • Give others credit for success

18. Elements of Resiliency The ability to withstand, recover and/or grow in the face of stressors and changing demands. Defense Centers of Excellence for Psychological Health

19. Elements of Resiliency Total Human Wellness • Physical Fitness • Mental Fitness • Social Fitness • Spiritual Fitness

20. Elements of Resiliency Physical Fitness • Managing your levels of stress • Good nutrition/Eating well • Getting enough rest • Regular Exercise

21. Elements of Resiliency Mental Fitness • Take breaks and relax muscles • Maintain positive self-esteem

22. Elements of Resiliency Social Fitness • Talk to family, friends, physician, chaplain • Build and maintain social support • Get involved in community and group activities • Be a Wingman! • Maintain positive self-esteem

23. Elements of Resiliency Spiritual Fitness • Maintain a sense of purpose • Strengthen faith

24. Elements of Resiliency Effective Problem Solving • Accurately assess situations • Generate a list of viable options • Use this information to determine a best course of action

25. Elements of Resiliency Reenergizing • Regulate nutritional balance • Take part in periodic recreation • Enjoy downtime • Get adequate rest

26. Elements of Resiliency Positive Orientation Why might a positive orientation (outlook) be difficult for some?

27. Elements of Resiliency Positive Orientation What type things can you do to maintain a positive outlook on life?

28. Elements of Resiliency Positive Orientation Consider these actions: • Focus upon positives such as gratitude, blessings, delights, interest, and love • Cope with hard times through laughter, humor, and fun • Make time to play and have fun • Increase contacts and support from others • Practice letting go and coping with surprises type things can you do to maintain a positive outlook on life?

29. Exercise • Step 1: Keep one-week time log • Step 2: Record required vs. discretionary time • Step 3: Rate activity productivity • Step 4: Create plan for discretionary time • Step 5: ID more productive use of discretionary time

30. Summary • Definition/Effects of Stress • Elements of Stress • Reactions to Stress • Defense Mechanisms • Coping Strategies • Time Management • Developing Resiliency • Exercise