WORK RELATED STRESS AND ITS

MANAGEMENT FOR EFFECTIVE

PERFORMANCE AT WORK
Dr. Kingsley Mayowa Okonoda,
MBChB(Ife), FWACP(Psych)
Department of Psychiatry,
University of Jos/Jos University Teaching
Hospital
Introduction

 The workplace is a major source

of stress in our lives.
 Rising public expectations and the

need to adapt to changes will

continue to add to workplace
stress.

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 Excessive stress, if unmanaged,
will often lead to decreased
personal effectiveness and
efficiency, deteriorating work and
family relationships, and also
chronic illnesses.

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 This will in turn have an adverse
effect on the organization's
productivity.
 It has become imperative for

managers to learn and practice

effective stress management
strategies in order to help
workers better manage their
physical and mental wellness
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 What is Stress?
 We can define stress as a normal
physiological response of the body to
situations or stimuli which are perceived
as 'dangerous' to the body.
 Stress
can affect anyone and everyone at
some point of time in their life.
 When it occurs frequently it affects
health - both physical and mental.
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Relationship between stress &
Performance

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STRESS RESPONSE;FIGHT OR FLIGHT

 The “fight-or-flight” stress response

involves a cascade of biological
changes that prepare us for
emergency action.

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Stress hormones:
◦ adrenalin, noradrenalin and
cortisol race through the
bloodstream, readying us to
either flee the scene or battle it
out.

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Heart rate and blood flow to the large
muscles increase so we can run faster
and fight harder.

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• Pupils dilate so we can see better, and our
blood sugar ramps up, giving us an energy
boost and speeding up reaction time.

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• At the same time, body processes
not essential to immediate survival
are suppressed.
• The digestive and reproductive systems
slow down,

• Growth hormones are switched off, and

• The immune response is inhibited.

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 CAUSES OF STRESS
 What you consider stressful
depends on many factors
including:
 your personality,
 general outlook on life,
 problem-solving abilities,
 and social support system.

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1.Daily Hassles of life.

 Environmental stressors
 Family and relationship stressors
 Social stressors
 Work stressors

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2. Internal factors:
 Uncertainty or worries,
 Pessimistic attitude,
 Self-criticism,
 Unrealistic expectations and beliefs

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 Perfectionism,

 Low self-esteem,
 Excessive or unexpressed anger,
 Lack of assertiveness

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3.Major life changes
 a divorce,
 a child leaving home,
 a planned pregnancy,
 a move to a new town,
 a career change,
 graduating from college, or
 a diagnosis of cancer
The faster or more dramatic the change, the
greater the strain.
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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.

<150 You have only a low to moderate chance

of becoming ill in the near future.

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 Work Related Stress
 Jobstress can be defined as the
harmful physical and emotional
responses that occur when the
requirements of the job do not match
the capabilities, resources, or needs of
the worker.

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 Poor Health,
Job Stress
Injury

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 Recall the Pressure Vs Performance
curve

Challenge=Optimal Production.
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Common causes of Job Stress

What are the common causes

of job stress?

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1. Demands of the job.

 It is counterproductive to give
employees too much to do or not
enough time to complete it in on
a continuous basis.

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 Poor instructions or insufficient
training can cause stress.
 Employees may over-estimate

their own capacity for work and

then be reluctant to admit they
have bitten off more than they can
chew.

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2. Long hours and reluctance to take leave.

 Itmay sometimes be necessary

for employees to come in early
and leave late. But working in
excess of normal hours for
extended periods can result in
accidents and mistakes.

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3. Management style.

 Ineffective management can cause

employees stress. For example,
failure to address known problem
areas or deal with problem
employees.

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4. Workplace relationships.

 Problems with a manager or

fellow employee can be a major
source of work-related stress.
 Humiliating employees, or

allowing others to, leads to a loss

of respect and co-operation from
employees.

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 Bullying or aggressive behaviour
will certainly cause stress and can
also lead to legal action.

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5. Periods of change.

 Any change in the way a business

operates can upset the working
environment.
 Insufficient support or

information during times of

change or busy periods creates
uncertainty.

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6. Organizational structure.

 Lack of clarity about roles,

responsibilities and objectives
causes confusion and lack of
direction

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7. Personal problems

 Managers should not ignore

employees’ personal problems.

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 Forexample, bereavement,
divorce, illness, moving home and
financial problems can all cause
high levels of stress that may
impact on an employee's ability to
carry out his or her job.

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TechnoStress
 Computers and communication
technology have given us many
more options for getting our work
done.
 TechnoStress is our reaction to

technology and how we are

changing due to its influence.

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 The term “technostress” was
coined in 1984 by clinical
psychologist Craig Brod.
 He described it as a modern

disease caused by one’s inability

to cope or deal with information
communication technologies in a
healthy manner.

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 The impact of technology on work
related stress affects workers in
almost every type of job.
 Computers are in every office as

workers connect to the Internet to

conduct business or connect to their
interoffice network to connect a
coworker in the next room.

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 Workers away from their desks or
offices have their Blackberries in
hand even on their days off, just
in case a message arrives that
needs immediate attention.
 With technology, and its continual

advancements, workers are faced

with an increase in work related
stress.
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The Impact of Technology on Work Related Stress

 Many workers are continually

expected to perform more work in
less time as the world seems to spin
faster each day.
 Employees are expected to keep up

with changes in systems, programs

and methods without being trained or
even shown how the new technologies
work.
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 As technology in the workplace keeps
evolving, workers feel as if they are
constantly trying to adapt to the new
methods and skills.
 When workers are trained in the new

technologies, they often feel more

frustration and stress at having to take
the time from their work responsibilities
for retraining.

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 Doctoral student Sara Thomée and her
colleagues at the University of
Gothenburg's Sahlgrenska Academy
conducted four studies to find out the
effects of heavy computer and cell
phone use on the sleep quality, stress
levels, and general mental health of
young adults

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 theresults revealed that intensive
use of cell phones and computers
can be linked to an increase in
stress, sleep disorders and
depressive symptoms in young
adults.

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 Some of the more specific findings
are:
 Heavy cell phone use showed an

increase in sleep disorders in men and

an increase in depressive symptoms in
both men and women.

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 Those constantly accessible via cell
phones were the most likely to report
mental health issues. Men who use
computers intensively were more
likely to develop sleeping problems.
 Regular, late night computer use was

associated with sleep disorders, stress

and depressive symptoms in both men
and women.
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 Frequently using a computer without
breaks further increases the risk of
stress, sleeping problems and
depressive symptoms in women.
 A combination of both heavy computer

use and heavy mobile use makes the

associations even stronger.

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SIGNS AND SYMPTOMS OF STRESS

 Cognitive Symptoms

 Emotional Symptoms

 Behavioural Symptoms

 Physical Symptoms

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 Cognitive Symptoms
• Memory problems
• Indecisiveness
• Inability to concentrate
• Trouble thinking clearly
• Poor judgment
• Seeing only the negative
• Anxious or racing thoughts
• Constant worrying
• Loss of objectivity
• Fearful anticipation

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 EMOTIONAL SYMPTOMS
 Moodiness
 Agitation
 Restlessness
 Short temper
 Irritability, impatience
 Inability to relax
 Feeling tense and “on edge”
 Feeling overwhelmed
 Sense of loneliness and isolation
 Depression or general unhappiness

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 BEHAVIOURAL SYMPTOMS
 Eating more or less
 Sleeping too much or too little
 Isolating yourself from others
 Procrastination, neglecting responsibilities
 Using alcohol, cigarettes, or drugs to relax
 Nervous habits (e.g. nail biting, pacing)
 Teeth grinding or jaw clenching
 Overreacting to unexpected problems
 Picking fights with others
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 PHYSICAL SYMPTOMS
 Headaches or backaches
 Muscle tension and stiffness
 Diarrhoea or constipation
 Nausea, dizziness
 Insomnia
 Chest pain, rapid heartbeat
 Weight gain or loss
 Skin breakouts (hives, eczema)
 Loss of sex drive
 Frequent colds

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Stress Management Techniques

Preventing Stress:
 Exercise

 Diet

 Time Management
 Goal Setting
 Assertiveness

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Stress Management Techniques

Controlling Stress:
 Relaxation

 Meditation

 Cognitive Techniques

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 Exercise (Physical Activity)
 Exercise,
like any form of stress
management technique, can become a
habit.

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 Plan a fixed amount of time every day.
 Choose an activity which you enjoy.
 Find partners.
 Be enthusiastic.
 Begin Moderately.
 Keep a record.

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 Benefits of Physical Exercise
 Improves heart  Improves mental
efficiency capacity and agility
 Reduces Cholesterol  Increases self esteem

Level  Improves sense of

 Secretes Endophins well being
 Relaxes the muscles  Facilitates a good
 Helps control Blood mood.
Pressure
 Helps to encourage

rest

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 Diet
Itis a medically established
fact that eating a healthy diet
can help to defend against
stress.

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 Diet
 Breakfastis the most important meal of the
day, and a good, healthy breakfast gives
you a solid foundation for a stress-free
day.
 Collecthealthy recipes that you genuinely
like and enjoy eating.
 Eat slowly at regular hours.

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 TIME MANAGEMENT
 In
today's hectic world, stress is often
caused by the buildup of time pressures.
 We have shorter deadlines,
 longer working hours,

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 TIME MANAGEMENT
 Timemanagement allows you to plan and
organize your life so as to give yourself
more space and opportunity.
 Itinvolves planning, delegating, setting
goals and not wasting time doing
unnecessary things or worrying about
things you can do nothing about.

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The Urgent/Important Matrix

Urgent Important,
and But Not
Important Urgent

Urgent, But Not Urgent

Not and Not
Important Important

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 Set
blocks of time aside to deal with
specific things.
 Avoid distractions.
 Be
ruthless with dealing with paper and
administration.
 Don't procrastinate

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 GOAL SETTING.
 When setting goals, it's important that they are
SMART.

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 List the different areas of your life, for instance,
work and home, and then break them down into
smaller categories.

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 Think about what you want to achieve in the
immediate future (short term), but also in the
medium and the long term.

 Set yourself long term as well as short term

goals, as then you will know what you are
aiming for in the future, but you need to break
your long term goal down into smaller steps.

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 ASSERTIVENESS
 Assertivenessis not just about getting
what you want; it's about getting the best
possible outcome for everyone, including
you.
 Getting what you want at someone else's

expense is more commonly known as

aggressive
behaviour.
.

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 It
will help you understand how to achieve
your goals and stand up for your rights
without neglecting the rights of others.

 Passivebehaviour can lead to

internalizing anger.

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 BEING ASSERTIVE

Honest Clarify your Give an Assertive

explanation reasoning alternative refusal

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 Relaxation
 Maximum benefit requires regular and
continued repetition of relaxation
techniques.
 "Belly
breathing", can be very effective
with managing stress.

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 Progressive
relaxation may take up to
2 months to master.

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 MEDITATION
 Learning how to meditate can bring an
abundance of calm and relaxation into
your life.

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 COGNITIVE TECHNIQUES
 Some people habitually process
information in an anxious and negative
way, while others are in the habit of
interpreting things more positively.
 1. Constructive worry
 2. Fighting Irrational Beliefs
 3.Thought Control

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 COGNITIVE TECHNIQUES Contd.
 Constructive worry is rational and
includes plans and methods for
confronting the stress agents. It focuses
primarily upon possible solution rather
than the problem itself.
 Destructive worry is not linked to solution
strategies. It is repetitive, recurrent and
obsessive. It is worrying for the sake of
worry.
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 Fighting
irrational Believes.(Rational-
emotive therapy)

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 THOUGHT CONTROL
 1.
Identify the thought(s) which create
worry and stress
 2.
Be Alert to clues which lead to
worrying thoughts
 3.
Detention is the moment you say to
yourself with conviction to “Stop!”
4 Distraction consist of thinking of more
positive things
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Tackling Work-Related Stress

 Taking action to manage stress

effectively can have a positive
effect. Employees will be more
committed to your business and
productivity is likely to increase.

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1. Introduce measures to reduce the demands of the job.

 Set targets that are challenging but

realistic.
 Make sure employees do not take on

too much work. Encourage delegation

where possible.
 Provide training in time management,

if necessary.

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 Encourage employees to prioritize
and tackle the most important
tasks first.
 Cut back on time-wasting

activities, such as over-long

meetings.

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2. Take steps to avoid a long-hours culture.

 Encourage employees to take regular

short breaks, in addition to longer
holidays to allow them to unwind fully.
 Make sure they take a lunch break,

rather than eating on the job.

 Encourage employees to leave on

time and to do something in complete

contrast to their work.

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3. Implement policies and procedures to improve working relationships.

 Draw up a policy to prevent bullying

and harassment.
 Consider training managers in

interpersonal skills.
 Make sure there is someone within the

company that employees can bring

their problems to in confidence.

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4. Establish a style of management that is appropriate and productive.

 Rule by reward, not punishment. Let

employees know their work is valued
and appreciated.
 Review performance regularly, so

employees know how well they are

doing.
 Operate an open door policy, and

encourage employees to approach you

with problems.
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 Monitor levels of absence and
sickness leave.
 Survey staff to assess staff attitudes

and experiences in the workplace.

 Draw up a stress policy stating that

you take stress seriously and

detailing how you plan to deal with
workplace stress.
 Offer employees training, help,

advice and support.

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5. Inform employees about changes that affect the way the company operates.

 Ensure employees understand the

company's long-term goals.
 Explain the reasons for any change and how

they might be affected.

 Arrange meetings to discuss new projects

so everyone is clear what is happening and

what is expected of them.
 Encourage two-way communication with

staff. Ask for input, ideas and opinions.

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6. Establish clear job descriptions.

 Clarify
employees' objectives and
responsibilities.

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7. Provide support to employees experiencing personal problems and
difficulties.

 Offer employees time off if necessary.

 Consider offering more flexible

working arrangements.
 If appropriate, encourage employees

to seek professional help.

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Conclusion
 Stress affects every areas of our life, at
every stage and results from a myriad
of causes.
 The work place is a major source of

stress in our lives.

 It is imperative that both managers

and workers should be conversant

with stress management strategies to
minimize stress in the workplace.
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