Group Technology and Support Services

GROUP TECHNOLOGY AND SUPPORT SERVICES

LEARNERSHIP DAY Ð'- 9 June 2006

STRESS MANAGEMENT

TABLE OF CONTENTS PAGE NUMBERS

1. Definition of stress Page 02

2. Fight or Flight Page 02

3. Positive vs. Negative stress Page 03

4. Sources of stress Page 03

5. Personal life events analysis and How stressed are you Page 04

6. Symptoms of stress Page 05

7. Stress Busters Page 07

8. Tips for managing work stress Page 08

9. The value of work humour and laughter Page 09

10. When should you seek professional help Page 10

11. Help and where to find it Page 10

STRESS MANAGEMENT

1. DEFENITION OF STRESS

The most commonly used definition of stress is that stress is a condition or feeling experienced when a person perceives that demand exceeds the personal and social resources the individual is able to mobilise.

2. FIGHT OR FLIGHT

When placed in a situation in which we are afraid one of our strongest instincts comes through. That instinct is the one of "Fight or Flight". When threatened all creatures have two innate responses, stay and fight; or run away from the situation.

Physical Changes

The fight or flight effects include:

Ð"? The senses sharpen. Pupils dilate (open out) so we can see more clearly, even in darkness. Our hairs stand on end, making us more sensitive to our environment. This also makes us appear larger and hopefully intimidating to the opponent.

Ð"? The cardio Ð'- vascular system leaps into action. The heart rate goes up from one up to five gallons per minutes and our arteries constricting to maximise pressure around the system whilst the veins open out to ease return of blood to the heart.

Ð"? Our breathing speeds up as the lungs, throat and nostrils open up to get more air into the system so that the increased blood flow can be re-oxygenated. The blood can now carry oxygen to the muscles, allowing them to work harder and deeper breathing also helps to scream more loudly.

Ð"? The metabolism of fat from fatty acids and glucose from the liver creates instant energy for the system.

Ð"? The shutting down of systems that are not essential, this includes the constriction of the blood vessels to the kidney and digestive system. A part of this effect is the reduction of saliva in the mouth. The bowels and bladder may also open out to reduce the need for internal actions.

Ð"? Sweat glands open up providing an external cooling liquid to our overworked system. The blood vessels to the skin also become constricted to reduce any potential blood loss.

Ð"? Endorphins are released, these are the body's natural pain killers (when you are fighting you do not want to be bothered by pain) that can be put off until later.

Ð"? The natural judgement system is turned down and more primitive responses take over. This is a time for action rather than deep thought.

3. POSITIVE VS. NEGATIVE STRESS

There is positive stress, which is called eustress and negative stress, which is distress. Positive stress is what drives you, and distress is what wears you out. Some experts tell us that in moderate doses stress is necessary in our lives.

With positive stress we adapt and adjust how we feel competent, challenged, and satisfied with our ability to cope. Negative stress however is another matter. We do not like it and try to avoid it.

4. SOURCES OF STRESS

It is important to recognise whether you are under stress or not. Many times, even if we are under the influences of a stressful condition and our body reacts to it internally or externally, we fail to realise that we are reacting under stress. It is important to remain attentive to such symptoms to learn to cope with situations.

Stress is induced by any kind of change because of: Individual personality characteristics that can induce stress include:

Fear of the unknown Low self-esteem

Feelings of personal insecurity Feelings of over responsibility

Fear of rejection Fear or loss of control

Need for approval Fear of failure, error, mistakes

Lack of tolerance for ambiguity Fear of being judged

Fear of taking a risk Lack of belief in " being good enough"

Fear of developing trust Chronic striving to be "perfect"

Fear of inability to cope with changed circumstances Chronic anger, hostility, or depression

5. PERSONAL LIFE EVENTS ANALYSIS AND HOW STRESSES ARE YOU?

Personal Events Analysis:

To learn the level of stress (distress) in your life, circle the value at the right of each of the following events if it has occurred within the past 12 months:

Event: Value

Death of a spouse 100

Divorce 73

Marital separation 65

Jail term 63

Death of a close family member 63

Personal injury or illness 53

Marriage 50

Fired from a job 47

Marital reconciliation 45

Retirement 45

Change in a family member's health 44

Pregnancy 40