Understanding and Managing Stress

[Stress-Eustress-Distress]

Gamini Hettiarachchi,
B.Sc(Ind.Mgt), MCS, MIDPM(UK), PgD (HRM), MBA(Reading)
Management Consultant / Human Capital Developer / Validated Learning Facilitator / Executive Coach
Office: No 1, Sunandarama Road, Kalubowila, Dehiwala, Colombo South, Sri Lanka
Residence: No 461/458. “Lake Front”, City of Life, Kahathuduwa, Sri Lanka
072 5280654 / 011 5724676 gamini60002@gmail.com : Skype : gaminih.s4s
 Managing Stress
Compiled by Gamini Hettiarachchi
Stress
When life is busy, or all energy is focused on a special project, it's all too easy to find "off
balance," not paying enough attention to important areas of the life. While you need to have
drive and focus if you're going to get things done, taking this too far can lead to frustration
and intense stress.

A lot of research has been conducted into stress over the last
hundred years. Some of the theories behind it are now settled and
accepted; others are still being researched and debated. During
this time, there seems to have been something approaching open
warfare between competing theories and definitions: Views have
been passionately held and aggressively defended.

What complicates this is that intuitively we all feel that we know what stress is, as it is
something we have all experienced. A definition should therefore be obvious... except that it
is not.

Definitions
Hans Selye was one of the founding fathers of stress research.
His view in 1956 was that "stress is not necessarily something
bad – it all depends on how you take it. The stress of
exhilarating, creative successful work is beneficial, while that
of failure, humiliation or infection is detrimental." Selye
believed that the biochemical effects of stress would be
experienced irrespective of whether the situation was positive
or negative.

Since then, a great deal of further research has been conducted, and ideas have moved on.
Stress is now viewed as a "bad thing", with a range of harmful biochemical and long-term
effects. These effects have rarely been observed in positive situations.

The most commonly accepted definition of stress (mainly attributed to Richard S Lazarus) is
that stress is a condition or feeling experienced when a person perceives that "demands
exceed the personal and social resources the individual is able to mobilize." In short, it's
what we feel when we think we've lost control of events.

Fight-or-Flight
Some of the early research on stress (conducted by Walter
Cannon) established the existence of the well-known "fight-or-
flight" response. His work showed that when an organism
experiences a shock or perceives a threat, it quickly releases
hormones that help it to survive.

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Stress – A Bio Chemical Reaction
In humans, as in other animals, hormones such as Adrenal, Medulla, Norepinephrine,
Epinephrine, Estrogen, Testosterone, Dopamine, Serotonin help us to run faster and fight
harder. They increase heart rate and blood pressure, delivering more oxygen and blood sugar
to power important muscles. They increase sweating in an effort to cool these muscles, and
help them stay efficient. They divert blood away from the skin to the core of our bodies,
reducing blood loss if we are damaged. As well as this, these hormones focus our attention on
the threat, to the exclusion of everything else. All of this significantly improves our ability to
survive life-threatening events.

Not only life-threatening events trigger this reaction: We experience it almost any time we
come across something unexpected or something that frustrates our goals. When the threat is
small, our response is small and we often do not notice it among the many other distractions
of a stressful situation.

Unfortunately, this mobilization of the body for survival also

has negative consequences. In this state, we are excitable,
anxious, jumpy and irritable. This actually reduces our
ability to work effectively with other people. With trembling
and a pounding heart, we can find it difficult to execute
precise, controlled skills. The intensity of our focus on
survival interferes with our ability to make fine judgments
by drawing information from many sources. We find ourselves more accident-prone and less
able to make good decisions.

There are very few situations in modern working life where this response is useful. Most
situations benefit from a calm, rational, controlled and socially sensitive approach. In the
short term, we need to keep this fight-or-flight response under control to be effective in our
jobs. In the long term we need to keep it under control to avoid problems of poor health and
burnout.

Eustress: The ‘Good’ Stress

You awaken in the middle of the night, hear a noise. You remember that your husband, who
was away on a business trip, would be coming in late. You slip out of your bed and run to
answer the door. You are anxious to see him and tell him some good news that you learned
today. Your heart is pounding fast, and you feel excited and happy to see him.

Not all stress is bad for you. What would life be

without a little excitement? What would life be without
eustress?

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Heard of distress, but what's eustress?
Eustress is a term coined by Canadian endocrinologist Hans Selye which is defined as stress
that is healthy, or gives one a feeling of fulfillment or other positive feelings. According to
Selye, a person actually determines, himself, whether his experience will be eustress (good
stress) or distress (bad stress). And this is determined by your experience (actual, imagined or
how you interpret an experience), your expectations, and how you cope with events.

Most of us will experience eustress in the following

situations:
 Accomplishing goals
 Love relationships
 Getting a promotion
 Discovering a passion
 Riding a rollercoaster
 Experiencing a 'thrill'

Eustress also reminds us that we can view many of the

stressors in our lives as 'challenges' rather than
'threats', and have extra vital energy to handle these stressors, without a feeling of being
overwhelmed or unhappy.

You also need small amounts of stress in your life to

respond to the threats and dangers you occasionally
encounter. In this case, stress is part of the fight-or-flight
response - a holdover from our primitive ancestors.

With eustress, the adrenaline is used to move your body

and mind forward in response to the needs of a situation
or relationship that you have identified. In setting goals
or identifying needs in a relationship, you trigger the
adrenaline reaction in order to be able to achieve and
sustain a positive momentum in your life.

Signs and symptoms of Distress

 Feeling anxious, irritable, or depressed
 Apathy, loss of interest in work
 Problems sleeping
 Fatigue, Tiredness
 Trouble concentrating
 Muscle tension or headaches
 Stomach problems
 Social withdrawal
 Loss of sex drive
 Using alcohol or drugs to cope

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Stress Management Tools
There are very many proven skills that we can use to manage stress. These help us to remain
calm and effective in high pressure situations, and help us avoid the problems of long term
stress.

1. Become better at managing your time

"Invest in an egg timer," says Permuth-Levine. "Not for cooking, but for
giving yourself 5 to 10 minutes to write down what you need to do that day, in
priority order if possible." Many of us turn on our computers then
automatically respond to e-mails, even if we know that's not the most critical
thing we could be doing. "The egg timer helps you get in the habit of effective
time management by prioritizing your work before your day gets ahead of
you," she says.

2. Stretch

Even if your organization doesn't have yoga classes, you

can benefit from your own yoga session right in your chair.
Simple stretching sends impulses to the brain that evoke a
relaxation response, Permuth-Levine says. "One of the best
ways to decrease eye strain and tension in your neck is to do
some slow, deliberate neck rolls," she adds. "You start with
a deep inhalation and slowly bring your head to one side,
like laying your head down on your shoulder like a pillow. Roll your chin to your chest as
you exhale and slowly move your head to the other side. Repeat. Go slowly, taking time at
those more tender spots to explore tension."

3. Relax
Because our eyes are open most of the day, staring at people,
paper, an instrument, or a computer screen, we need to rest
them. "Start by turning away from your computer or other
work," says Permuth-Levine. "Rub the palms of your hands
together vigorously until you create some heat. Close your eyes
and gently place your cupped hands over your eyes. Take 10
slow, deliberate breaths in and out and relax. Repeat as often as
needed throughout the day," she says.

4. Play music ….
Tune in, "but not to just any old music. Choose tunes that you really enjoy and you associate
with positive feelings," Permuth-Levine says, then listen as you work. Music with a moderate
or slow tempo makes it easier to relax. "Fast and frenetic music might have the opposite
effect you want, making you rushed and harried." Listening to music doesn't work for
everyone; music commands some people's attention, distracting them from their work. For
those people, music at work can be a source of stress and not a stress reliever.

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5. Focus on the present - Mindfulness
According to the April 2009 issue of Harvard Women's
Health Watch, there is mounting evidence that
mindfulness--focusing on the present rather than the past
or future--can relieve stress and alleviate a number of
chronic health problems, such as high blood pressure,
pain, sleep problems, and gastrointestinal difficulties.
Mindfulness can be practiced through meditation or by
just slowing down your everyday activities. The
publication suggests sitting quietly for 20 to 30 minutes, using a repeated phrase, breathing,
or focusing on an image; this will help you focus your attention and free your mind of
distracting thoughts. Slowing down can be achieved by "devoting your full attention to the
thoughts, sensations, and feelings you're experiencing" when you are feeling impatient.

6. Reframe negative thoughts

"Most of us have a tape player in our heads telling us that
our work is overwhelming, and it becomes self-fulfilling,"
Permuth-Levine says. Such thinking evokes a physiological
stress response. She suggests reminding yourself to tackle
one task at a time, even if the list of tasks is long. In times
like these, we're lucky just to have good jobs and be able to
make ends meet. Yet the stress of living in such times isn't
limited to the people who lost their jobs. For those who are
still employed, layoffs mean working harder to make up for the staffing shortage. During
such times, "each person needs to find something that makes them feel good and stick to it,
whether it's exercise, dancing, meditation, Pilates, or yoga. The benefits of these tools reach
well beyond your office into every aspect of your life: family, friends, and overall health and
wellness," Permuth-Levine observes.

7. Managing Your Boundaries

Ensuring that Others Respect Your Needs, while you respect theirs

How clear are your boundaries?. "Good fences make good

neighbors." – Old Proverb. Fences allow you to protect what's
valuable to you. They also allow you to control who and what
enters your space.

In the workplace, setting boundaries helps establish a

productive work environment. You – and everyone you
work with – have different values, needs, and beliefs about
what's right. These differences can lead to conflict, resentment, anger, anxiety, and stress.

Does your co-worker like last-minute deadlines and working under pressure, but you like to
plan ahead and have everything finished early? You can do things your co-worker's way (and
end up stressed) – or you can recognize what you need to be effective, and then ask for it.

This is called managing your boundaries. It's an assertive and responsible way to make sure
others respect your needs, while you respect theirs. By taking the time to understand and map
your boundaries, you will.

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8. Improve communication

Share information with employees to reduce uncertainty about their jobs and futures. Clearly
define employees’ roles and responsibilities. Make communication friendly and efficient, not
mean-spirited or petty.

9. Consult your employees

Give workers opportunities to participate in decisions that affect their jobs. Consult
employees about scheduling and work rules. Be sure the workload is suitable to employees’
abilities and resources; avoid unrealistic deadlines. Show that individual workers are valued.
Offer rewards and incentives. Praise good work performance, both verbally and officially,
through schemes such as Employee of the Month. Provide opportunities for career
development. Promote an “entrepreneurial” work climate that gives employees more control
over their work.

10. Cultivate a friendly social climate

Provide opportunities for social interaction among employees. Establish a zero-tolerance

policy for harassment. Make management actions consistent with organizational values.

15. Get moving

Regular exercise is a powerful stress reliever—even though it may be the last thing you feel
like doing. Aerobic exercise—activity that raises your heart rate and makes you sweat—is a
hugely effective way to lift your mood, increase energy, sharpen focus, and relax both the
mind and body. For maximum stress relief, try to get at least 30 minutes of heart-pounding
activity on most days. If it’s easier to fit into your schedule, break up the activity into two or
three shorter segments.

16. Make food choices that keep you going

Low blood sugar can make you feel anxious and irritable, while eating too much can make
you lethargic. Healthy eating can help you get through stressful work days. By eating small
but frequent meals, you can help your body maintain an even level of blood sugar, keep your
energy up, stay focused, and avoid mood swings.

17. Drink alcohol in moderation and avoid nicotine

Alcohol temporarily reduces anxiety and worry, but too much can cause anxiety as it wears
off. Drinking to relieve job stress may also eventually lead to alcohol abuse and dependence.
Similarly, smoking when you're feeling stressed and overwhelmed may seem calming, but
nicotine is a powerful stimulant – leading to higher, not lower, levels of anxiety.

18. Get enough sleep

Not only can stress and worry can cause insomnia, but a lack of sleep can leave you
vulnerable to even more stress. When you're well-rested, it's much easier to keep your
emotional balance, a key factor in coping with job and workplace stress. Try to improve the
quality of your sleep by keeping a sleep schedule and aiming for 8 hours a night.

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 Are you "burning the candle at both ends?"
Name : …………………………………………………………………….

Designation : …………………………………………………………………….

Date :…………………………………….

The Holmes and Rahe Stress Scale

Understanding the Impact of Long-term Stress

In 1967, psychiatrists Thomas Holmes and Richard Rahe decided to study whether or not
stress contributes to illness. They surveyed more than 5,000 medical patients and asked them
to say whether they had experience any of a series of 43 life events in the previous two years.
Each event, called a Life Change Unit (LCU), had a different "weight" for stress. The more
events the patient added up, the higher the score. The higher the score, and the larger the
weight of each event, the more likely the patient was to become ill.

To score your stress levels, simply check the box in the right hand column next to all the
events that have happened to you in the last year.

Life Event Value Check if this applies

1 Death of spouse 100

2 Divorce 73

3 Marital separation 65

4 Jail term 63

5 Death of close family member 63

6 Personal injury or illness 53

7 Marriage 50

8 Fired at work 47

9 Marital reconciliation 45

10 Retirement 45

11 Change in health of family member 44

12 Pregnancy 40

13 Sex difficulties 39

14 Gain of new family member 39

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15 Business readjustment 39

16 Change in financial state 38

17 Death of close friend 37

18 Change to a different line of work 36

19 Change in number of arguments with spouse 35

20 A large mortgage or loan 31

21 Foreclosure of mortgage or loan 30

22 Change in responsibilities at work 29

23 Son or daughter leaving home 29

24 Trouble with in-laws 29

25 Outstanding personal achievement 28

26 Spouse begins or stops work 26

27 Begin or end school/college 26

28 Change in living conditions 25

29 Revision of personal habits 24

30 Trouble with boss 23

31 Change in work hours or conditions 20

32 Change in residence 20

33 Change in school/college 20

34 Change in recreation 19

35 Change in church activities 19

36 Change in social activities 18

37 A moderate loan or mortgage 17

38 Change in sleeping habits 16

39 Change in number of family get-togethers 15

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40 Change in eating habits 15

41 Vacation 13

42 Christmas 12

43 Minor violations of the law 11

Your Total 0

Note: If you experienced the same event more than once, then to gain a more accurate total,
add the score again for each extra occurrence of the event.

Score Interpretation
Score Comment
300+ You have a high or very high risk of becoming ill in the near future.

150-299 You have a moderate to high chance of becoming ill in the near future.
You have only a low to moderate chance of becoming ill in the near
<150
future.

This study material may be used or reproduced in any manner for academic purposes
without permission.
Acknowledgement
Like most academic compilations and study material reflects ideas of many academicians,
practitioners who have contributed to the development of subject areas covered. We
appreciate all such contributions.

Compiled by
Gamini Hettiarachchi,
B.Sc(Ind.Mgt), MCS, MIDPM(UK), PgD (HRM), MBA(Reading)
Management Consultant / Human Capital Developer / Validated Learning Facilitator / Executive Coach
Office: No 1, Sunandarama Road, Kalubowila, Dehiwala, Colombo South, Sri Lanka
Residence: No 461/458. “Lake Front”, City of Life, Kahathuduwa, Sri Lanka
072 5280654 / 011 5724676 gamini60002@gmail.com : Skype : gaminih.s4s

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