STRESS IN THE WORKPLACESTRESS IN THE WORKPLACE

Douglas L. Griest, Ph.D. Douglas L. Griest, Ph.D.

Management Psychology GroupManagement Psychology Group

Peter Thomas, Ph.D.Peter Thomas, Ph.D.

Private PracticePrivate PracticeMarch 3, 2010March 3, 2010

Presentation ObjectivesPresentation Objectives

To provide an overview of the following:To provide an overview of the following:

1. What is Stress?1. What is Stress?

2. How does it affect us?2. How does it affect us?

3. The effect of the current economic 3. The effect of the current economic turndownturndown

4. How can we cope with stress as 4. How can we cope with stress as individuals and as organizations? individuals and as organizations?

Measure Your StressMeasure Your Stress

DOLPHIN STRESS DOLPHIN STRESS TESTTEST

On the next slide is a picture of two dolphins, which On the next slide is a picture of two dolphins, which appear normal when viewed by a stress-free individual. appear normal when viewed by a stress-free individual.

This test is not accurate enough to pick up mild stress This test is not accurate enough to pick up mild stress levels. levels.

If there is anything that appears different about the If there is anything that appears different about the dolphins (ignore the fact of the slight color differences) dolphins (ignore the fact of the slight color differences) it is often an indication of potential stress related it is often an indication of potential stress related problems. problems.

Differences, if any, may also indicate the source of Differences, if any, may also indicate the source of your stress. your stress.

Measure Your StressMeasure Your StressDOLPHIN STRESS TESTDOLPHIN STRESS TEST

INSTRUCTIONSINSTRUCTIONS

Sit upright and view the screen head-on, take a deep Sit upright and view the screen head-on, take a deep breath, breathe out and then look directly at the breath, breathe out and then look directly at the picture on the next slide. picture on the next slide.

If you notice anything out of the ordinary, you should If you notice anything out of the ordinary, you should consider taking things a little easier.consider taking things a little easier.

If you see anything other than two If you see anything other than two dolphins, dolphins, take a few days off and unwind…take a few days off and unwind…

The Definition of Stress

Identifying StressorsIdentifying Stressors

What are some of the things that What are some of the things that cause stress for people?cause stress for people?

These things are called “stressors”.These things are called “stressors”.

Stressors are different from one person to Stressors are different from one person to another.another.

NOT ALL STRESS IS BADNOT ALL STRESS IS BAD

Eustress = Positive stressEustress = Positive stress

Stress in these circumstances is pleasurable Stress in these circumstances is pleasurable even though it involves placing physical even though it involves placing physical and mental stress on the body. and mental stress on the body.

ExamplesExamples: Exercise, successful completion : Exercise, successful completion of a challenging task. of a challenging task.

ResultsResults: Enabled concentration, increased : Enabled concentration, increased performance, motivation and energy. performance, motivation and energy.

BUT SOME STRESS IS…BUT SOME STRESS IS…

Distress = Negative stressDistress = Negative stress

The type of stress usually referred to in everyday The type of stress usually referred to in everyday conversation; conversation; “I’m stressed out!” “I’m stressed out!”

Examples: Heavy workload, infrequent rest Examples: Heavy workload, infrequent rest breaks, long work hours; hectic and routine breaks, long work hours; hectic and routine tasks that have little inherent meaning, little tasks that have little inherent meaning, little sense of control over outcomes. sense of control over outcomes.

Results: Loss of motivation, reduced Results: Loss of motivation, reduced effectiveness, physical, mental, and behavioral effectiveness, physical, mental, and behavioral problems. problems.

Performance

Stress

Low --

Too little stress+

Too much stress

High +STRESS – PERFORMANCE CURVE

Understanding Your Core Understanding Your Core PersonalityPersonality

andandHow Personality Relates to How Personality Relates to

StressStress

Core Personality and its Core Personality and its Relation to StressRelation to Stress

The Five Factor ModelThe Five Factor Model

(Big 5)(Big 5)

Core Personality and its Core Personality and its Relation to StressRelation to Stress

SociabilitySociability

EmotionalityEmotionality

ConscientiousnessConscientiousness

AgreeablenessAgreeableness

Openness to ExperienceOpenness to Experience

What is Stress?What is Stress?

Stress can be interpreted in a Stress can be interpreted in a variety of ways: variety of ways:

PsychologicallyPsychologically: As a state of : As a state of anxiety produced when events anxiety produced when events and responsibilities exceed one’s and responsibilities exceed one’s coping abilities. coping abilities.

HELP ME!

What is Stress?What is Stress?

Stress can be interpreted in a Stress can be interpreted in a variety of ways: variety of ways:

PhysicallyPhysically: Increased heart rate, : Increased heart rate, blood pressure, rapid breathing, blood pressure, rapid breathing, and sweating. and sweating.

What is Stress?What is Stress?

Stress can be interpreted in a Stress can be interpreted in a variety of ways: variety of ways:

EmotionallyEmotionally: Depression, anger, : Depression, anger, fatigue, fright, worry, and even fatigue, fright, worry, and even elation.elation.

What is Stress?What is Stress?

Stress can be interpreted in a Stress can be interpreted in a variety of ways: variety of ways: BehaviorallyBehaviorally: :

Overeating or loss of Overeating or loss of appetiteappetite

Impatience Impatience

Change of sleep patternChange of sleep pattern ProcrastinationProcrastination

Alcohol and drug abuseAlcohol and drug abuse Increased Increased smokingsmoking

Withdrawal or isolation Withdrawal or isolation from othersfrom others

Neglect of Neglect of responsibilityresponsibility

Behaviorally at work

• Absenteeism• Accidents• Poor morale• Impaired cognitive functioning• Poor decision making• Lower creativity• Burnout• Workplace violence• Poor job performance

APA’s Stress in America APA’s Stress in America SurveySurvey

On-line survey of 1791 adults with an On-line survey of 1791 adults with an oversample of 243 residing in Atlantaoversample of 243 residing in Atlanta

Survey averaged 26 minutes in lengthSurvey averaged 26 minutes in length

Survey conducted between June 2008 Survey conducted between June 2008 and and

August 2008August 2008

Key FindingsKey Findings

36% of Atlanta workers vs. 30 % nationally 36% of Atlanta workers vs. 30 % nationally rated their stress level as extreme (8,9,or rated their stress level as extreme (8,9,or 10 on a 10 point scale)10 on a 10 point scale)

During periods of high stress Atlanta During periods of high stress Atlanta residents reported levels equal to residents reported levels equal to national average (7.1 Atlanta, 7.0 national average (7.1 Atlanta, 7.0 nationally)nationally)

Nearly 3 in 10 Atlantans said they had Nearly 3 in 10 Atlantans said they had managed their stress poorly in past managed their stress poorly in past monthmonth

Key FindingsKey Findings

While 50% of Atlanta workers say they While 50% of Atlanta workers say they would recommend their workplace to would recommend their workplace to others (44% nationally), 37% were others (44% nationally), 37% were intending to seek new employment intending to seek new employment vs. 32% nationallyvs. 32% nationally

51% of Atlantans mention lack of 51% of Atlantans mention lack of growth or advancement opportunity growth or advancement opportunity vs. 43% nationallyvs. 43% nationally

Key FindingsKey Findings

38% of Atlantans mentioned commuting having 38% of Atlantans mentioned commuting having a significant impact on work stress vs. 31% a significant impact on work stress vs. 31% nationallynationally

81% nationally say they manage stress well vs. 81% nationally say they manage stress well vs. 73% of Atlantans with 27% saying they 73% of Atlantans with 27% saying they handled stress poorly.handled stress poorly.

Nevertheless 20% of Atlantans say stress level Nevertheless 20% of Atlantans say stress level has decreased in past year vs. 14% nationally has decreased in past year vs. 14% nationally (this does not taken into account the recent (this does not taken into account the recent downturn.downturn.

Stress in AtlantaStress in Atlanta

More people in Atlanta identify as More people in Atlanta identify as significant stressors:significant stressors:

1. Money (80% vs. 72% nationally)1. Money (80% vs. 72% nationally)

2. Relationships (68% vs. 59% nationally)2. Relationships (68% vs. 59% nationally)

3. Housing costs (56% vs. 47% 3. Housing costs (56% vs. 47% nationally)nationally)

4. Personal safety (42% vs. 31% 4. Personal safety (42% vs. 31% nationally)nationally)

Other common stressors in Other common stressors in AmericaAmerica

The economyThe economy

Family responsibilitiesFamily responsibilities

Family Health problemsFamily Health problems

Personal Health problemsPersonal Health problems

Job stabilityJob stability

How Atlantans Handle How Atlantans Handle StressStress

Spend time with friends and Spend time with friends and family family (52% vs. 41%)(52% vs. 41%)

Pray Pray (45% vs. 37%)(45% vs. 37%)

Play sports Play sports (18% vs. 9%)(18% vs. 9%)

Get a massage Get a massage (15% vs. 9%)(15% vs. 9%)

American Stress ReducersAmerican Stress Reducers

Atlanta Nation vs. AtlantaAtlanta Nation vs. Atlanta

1. Listen to music (52% vs. 52%)1. Listen to music (52% vs. 52%)

2. Exercise or Walk 2. Exercise or Walk (47% vs. 48%) (47% vs. 48%)

3. Read (44% vs. 47%)3. Read (44% vs. 47%)

4. Watch TV/Movies 2 hrs. plus4. Watch TV/Movies 2 hrs. plus (41% vs. 45%) (41% vs. 45%)

5. Nap5. Nap (38% vs. 40%) (38% vs. 40%)

6. Video games/surf net)6. Video games/surf net) (37% vs. 38%) (37% vs. 38%)

7. Eat7. Eat (34% vs. 37%) (34% vs. 37%)

8. Hobbies8. Hobbies (30% vs. 34%) (30% vs. 34%)

American Stress ReducersAmerican Stress Reducers

Atlanta Nation vs. Atlanta Nation vs. AtlantaAtlanta

9. Religious services9. Religious services (21% vs. 24%)(21% vs. 24%)

10.Alcohol 10.Alcohol (18% vs. 18%)(18% vs. 18%)

11.Shop11.Shop (18% vs. 22%)(18% vs. 22%)

12. Smoke12. Smoke (16% vs. 17%)(16% vs. 17%)

13. Do nothing13. Do nothing (8% vs. 12%) (8% vs. 12%)

14. Meditation/Yoga14. Meditation/Yoga (8% vs. 6%) (8% vs. 6%)

15. See mental health prof. 15. See mental health prof. (7% vs. 6%) (7% vs. 6%)

16. Gamble16. Gamble (4% vs. 2%) (4% vs. 2%)

Stress in the WorkplaceStress in the Workplace

Sense of Powerlessness Sense of Powerlessness

a. Helplessnessa. Helplessness

b. Hopelessnessb. Hopelessness

c. Unfairnessc. Unfairness

Poorly defined job descriptionPoorly defined job description

Being a “Square Peg in a Round Hole”Being a “Square Peg in a Round Hole”

Traumatic Events on the jobTraumatic Events on the job

Stress due to the Physical Environment Stress due to the Physical Environment

The Effects of Stress The Effects of Stress on the Bodyon the Body

Can damage the brain & impair memory Can damage the brain & impair memory

Raises blood pressureRaises blood pressure

Stimulates the production on inflammatory Stimulates the production on inflammatory hormones that can:hormones that can:

a. contribute to plaque in the arteriesa. contribute to plaque in the arteries

b. increase risk of heart diseaseb. increase risk of heart disease

b. aggravate painful jointsb. aggravate painful joints

Trigger symptoms of irritable bowel syndromeTrigger symptoms of irritable bowel syndrome

The Effects of Stress The Effects of Stress on the Bodyon the Body

Damage the DNA of immune system Damage the DNA of immune system causing early aging.causing early aging.

Aggravate diabetesAggravate diabetes

Destroy relationships at:Destroy relationships at:

a. homea. home

b. workb. work

c. playc. play

A Healthy Workplace A Healthy Workplace PromotesPromotes

Employee InvolvementEmployee Involvement

Health and SafetyHealth and Safety

Employee Growth and DevelopmentEmployee Growth and Development

Work-Life BalanceWork-Life Balance

Employee RecognitionEmployee Recognition

Benefits of a Benefits of a Psychologically Healthy Psychologically Healthy

WorkplaceWorkplacePromotes employee health and well-being while Promotes employee health and well-being while

enhancing Organizational performanceenhancing Organizational performance

Rewards the employer and employee alike even Rewards the employer and employee alike even in tough economic timesin tough economic times

Some of the ways this is accomplished are Some of the ways this is accomplished are through Employee participation in decision-through Employee participation in decision-making, Skills training, Leadership making, Skills training, Leadership development, Flexible work arrangements, & development, Flexible work arrangements, & Promotion of healthy life style and behavior Promotion of healthy life style and behavior choices choices

APA Psychological Healthy APA Psychological Healthy Workplace AwardsWorkplace Awards(http://www.phwa.org)(http://www.phwa.org)

Five organizations received this award in Five organizations received this award in 2009 and found:2009 and found:

1. They had an 11% turnover rate1. They had an 11% turnover rate

compared to the national rate of 39%compared to the national rate of 39%

2. Only 25% vs. 39% nationally 2. Only 25% vs. 39% nationally

experienced chronic work stressexperienced chronic work stress

APA Psychological Healthy APA Psychological Healthy Workplace AwardsWorkplace Awards

3. 85% vs. 61% nationally were satisfied3. 85% vs. 61% nationally were satisfied

with their jobwith their job

4. 87% vs. 44% nationally would4. 87% vs. 44% nationally would

recommend their organization torecommend their organization to

others as a good place to workothers as a good place to work

5. 5% vs. 32% were seeking employment5. 5% vs. 32% were seeking employment

elsewhereelsewhere

APA Psychological Healthy APA Psychological Healthy Workplace AwardsWorkplace Awards

Separately these organizations reported:Separately these organizations reported:

1. A 34% reduction in absenteeism and1. A 34% reduction in absenteeism and

a third fewer sick daysa third fewer sick days

2. An average tenure of 8 yrs. with 93%2. An average tenure of 8 yrs. with 93%

saying they felt job was important to saying they felt job was important to

company and 91% saying they carecompany and 91% saying they care

about their organizationabout their organization

APA Psychological Healthy APA Psychological Healthy Workplace AwardsWorkplace Awards

3. Lower accident and injury rates3. Lower accident and injury rates

4. Lower need to hire temporary 4. Lower need to hire temporary

replacementsreplacements

It is estimated (APA 2009) that 60% of It is estimated (APA 2009) that 60% of patients visiting their primary care patients visiting their primary care physician do so for a mental health physician do so for a mental health issue. issue.

Timely and early interventions can Timely and early interventions can speed recovery, allowing a faster return speed recovery, allowing a faster return to full daily functioning.to full daily functioning.

More focused medical benefits More focused medical benefits targeting mental health issues coupled targeting mental health issues coupled with Healthy Psychological workplace with Healthy Psychological workplace practices can lower work stress and practices can lower work stress and increase productivity. increase productivity.

Coping with StressCoping with Stress

ABC STRATEGY ABC STRATEGY

ABC STRATEGYABC STRATEGY

A = AWARENESSA = AWARENESS

What causes you stress?What causes you stress?

How do you react?How do you react?

ABC STRATEGYABC STRATEGY

B=BALANCEB=BALANCE

There is a fine line between There is a fine line between positive and negative stresspositive and negative stress

How much can you cope with How much can you cope with before it becomes negative?before it becomes negative?

ABC STRATEGYABC STRATEGY

C = CONTROLC = CONTROL

What can you do to help yourself What can you do to help yourself combat the negative effects of combat the negative effects of

stress?stress?

Learn techniques to deal with stressLearn techniques to deal with stress

How to Manage StressHow to Manage Stress

Stress Management

Strategies

Remove the

stressor

Withdraw from the stressor

Change stress perceptions

Control stress consequences

Receive social support

Stress Management TechniquesStress Management Techniques

Remove the stressor

Flexible work timeFlexible work time

Job sharingJob sharing

TelecommutingTelecommuting

Personal leave programsPersonal leave programs

Childcare supportChildcare support

Stress Management TechniquesStress Management Techniques

Go to a room and relax (even if it’s Go to a room and relax (even if it’s the restroom)the restroom)

Take a day off Take a day off

Go on a vacationGo on a vacation

Withdraw from the stressor

Stress Management TechniquesStress Management Techniques

Change your perception of the Change your perception of the situationsituation

Use humorUse humor

Engage in mental simulationEngage in mental simulationThis can help reduce the uncertainty of This can help reduce the uncertainty of

future work activitiesfuture work activities

Set personal goals for yourself Set personal goals for yourself

Change stress perceptions

Stress Management TechniquesStress Management Techniques

Cognitive behavioral strategiesCognitive behavioral strategies

Self-reinforceSelf-reinforce

S-R Model S-R Model

Use positive self-talkUse positive self-talk

Change stress perceptions, cont’d.

Stress Management TechniquesStress Management Techniques

Physical exercisePhysical exerciseResults in lowered respiration, muscle Results in lowered respiration, muscle

tension, heartbeat, and stomach aciditytension, heartbeat, and stomach acidityRelaxation and meditationRelaxation and meditationBetter nutrition and regular sleepBetter nutrition and regular sleepCounseling services (Employee assistance Counseling services (Employee assistance

programs – EAPs, and/or therapists)programs – EAPs, and/or therapists)These people can help you overcome personal These people can help you overcome personal

or organizational stressors and adopt more or organizational stressors and adopt more effective coping mechanismseffective coping mechanisms

Control stress consequences

Stress Management TechniquesStress Management Techniques

Progressive relaxation training Progressive relaxation training (PRT)(PRT)

MeditationMeditation

Control stress consequences

Stress Management TechniquesStress Management Techniques

Ask for support from co-workers, Ask for support from co-workers, supervisors, family, friends, and supervisors, family, friends, and others.others.

Social support refers to one’s Social support refers to one’s interactions with others as a means of interactions with others as a means of obtaining emotional or informational obtaining emotional or informational support to buffer the stress experiencesupport to buffer the stress experience

Receive social support

WRAP UP THOUGHTS

To Do’s and Don’t Do’s

•Response oriented thinking rather than Cause oriented thinking

•Give up the “Blame Game”

•Give up the “Just World” hypothesis

•Reframe the situation

•Don’t ignore emotions but also don’t emphasize them

•Plan, clarify, and find direction

•Stay focused

•Reset expectations to be successful

•Rely on friends and family for support

•Focus on the positive

•Look for ways to have fun

• Innovate – the old isn’t working

•Exercise

•Eat healthy

•Moderate alcohol

•Don’t smoke

•Seek help if you feel overwhelmed