The Stress Free Employee
47
Dr. Prabath Karunanayake MBBS, MBA in HRM, PGDipPsych, PGDipOH&S Director HR, China Harbour Engineering Company 04 th June 2015 BE A STRESS- FREE EMPLOYEE
-
Upload
prabath-karunanayake -
Category
Documents
-
view
38 -
download
5
Transcript of The Stress Free Employee
Dr. Prabath KarunanayakeMBBS, MBA in HRM, PGDipPsych, PGDipOH&S
Director HR, China Harbour Engineering Company
04th June 2015
BE A STRESS-FREE
EMPLOYEE
Give a hungry man a fish, he
will not starve todayTeach a hungry man how
to fish, he will not starve for life
Teach a hungry man how to
teach others how to fish, the whole
village will not starve for life!!!
Programme objectives
Describe the nature, causes and effects of stress
Identify the signs of stress in self and others Perceive stress and physical reactions to
stress differently Make changes to physical and social
environment to reduce stress Use cognitive and behavioural techniques to
cope with stress Implement simple, but powerful life changes
to achieve a ‘stress-free’ life Plus …..
The Bitter Reality …
• Coping with stress is one of the most important skills to learn as a person and as a professional.
• Stress affects everyone, but prolonged stress and the inability to cope with it can lead to physical and mental illness.
• There are many things in life that we cannot change, our ability to cope with stress is NOT one of them.
• In small amounts, stress can be a good thing, too. It causes us to grow and expand. It also helps us to get things done.
• Stress, however, can be harmful and counterproductive if we have too much of it.
• Today, we hope to learn some tools to combat the problems that stress causes by putting our lives in balance.
Nidra
Fight or Flight (or Freeze)
What is stress ?
Stress is the body’s response to any demand placed on it, perceived to be
unmanageable.
Demands(inevitable)
Growth(improved
performance)
Stress(impaired
performance)
Sufficient resources to cope
Demand exceeds the resources
Level of Demand
Low
Hig
h
Perf
orm
ance
MaximumMinimum Average
Com
fort
Stre
tch
Stra
in
Cris
is
Fatigue, poor judgment
and decision making
Exhaustion, serious health
problems, breakdown,
burnout
Bore
dom
Causes of Stress
Work-related causes of stress
Stressor ExamplesFactors unique to the job •workload
•variety / meaningfulness of work •autonomy•shift work / hours of work •physical environment•isolation at the workplace
Role in the organization •role conflict •role ambiguity•level of responsibility
Career development •under / over-promotion •job security•career development opportunities •overall job satisfaction
Stressor ExamplesRelationships •supervisors
•co-workers •subordinates •threat of violence or harassment
Organizational structure / climate •participation in decision making •management style •communication patterns•recognition of performance
Non work-related causes of stress
Stressor ExamplesSurvival needs •financial problems
•loans and other debt•children’s education•relationships
Growth needs •acquiring new knowledge•skills development•spiritual development•leisure, hobbies
Loss •person we love and value•money•job or designation•status and dignity•honour and reputation•hope and aspirations
Stressor ExamplesConflict or dilemmas •work and life
•two aspects of life•roles and expectations
The small stuff •traffic•misplacing things•forgetting things
Effects of Stress
Pathophysiology of stress response
• Direct effects – psycho-physiological disorders, which are physical illnesses where emotions are believed to play a central role – gastritis– high blood pressure– heart attack and stroke– dermatitis– raised blood sugar, cholesterol etc.
• Indirect effects - through behaviours that weaken the body’s ability to fight off disease – reducing positive health behaviours (e.g. ceasing exercise
routines) – increasing negative behaviours (e.g. consuming alcohol)
Effects of stress on health
• Direct effects– forgetfulness– inability to concentrate – poor judgment and decision-making– slowed thinking– apathy
• Indirect effects– Physical disorders (e.g. gastritis, cardiovascular diseases)– Mental disorders (e.g. depression, anxiety)– Social maladjustments (e.g. irritability, anger, withdrawal,
Intolerance)
Effects of stress on work
Signs of Stress
Physical Signs of Stress
• Sleep too much or too little
• Nightmares, disturbing dreams
• Weight issues• Headaches, migraine• Digestive problems• Aches and pains• Get sick more often• Prone to injuries
• Physical exhaustion
• Postural signs• Rapid heart rate,
palpitations• Increased rate of
breathing• Shortness of breath• Clenched jaws, grinding
teeth• Tremors, trembling of
lips, hands
Psychosocial Signs of Stress
• Anger
• Hypersensitivity and irritability
• Intolerance
• Sadness, depression
• Anxiety
• Mental fatigue, forget things
• Slowed thinking
• Racing thoughts
• Overcompensation by taking on extra work
• Feelings of helplessness, hopelessness
• Defensiveness
• Pessimism
• Mood swings
Behavioural Signs of Stress
• Changes in appetite and eating disorders
• Avoidance, withdrawal or isolation from others
• Do things to extremes• Get into unhealthy
habits – substance abuse, fast food
• Give up healthy habits – exercise, social network
• Over self-medication
• Poor personal hygiene
• Change in close family relationships
• Procrastination • Absenteeism• Poor job performance
• Administrative or legal problems
Habits of highly stressed people
• Unhealthy guilt and shame
• Inability to separate feelings from facts
• Thought is stronger than action
• Not being in the present moment
• Unwillingness to try new things
• Not knowing your limits – influence and concern
• Living without a purpose• Looking over your
shoulder• Not saying no• Not accepting that
change is inevitable
The Quick Scan
Check muscle tensionCheck hand temperatureCheck nervous sweating
Check for rapid pulse rateCheck for rapid, shallow breathing
The Stress Test
Coping with stress• Become aware of your stressors and emotional and
physical reactions to them• As soon as you feel stressed, and start having the
reactions to it:– Change physical state– Change emotional state– Start to behave differently
• Try physical methods of coping with stress– Breath-related methods– De-stressing mudras– Progressive muscle relaxation– Stress-relieving stretches
Progressive Muscle Relaxation (short)
Progressive Muscle Relaxation (full)
Stress-relieving stretches
Preventing stress• Recognize what you can change, take appropriate
action and stop worrying• Reduce the intensity of your emotional reaction to
stress by practicing mindfulness• Learn to moderate your physical reactions to stress
by reappraising them• Change your perception about stress and effects of
stress on health• Build your physical and mental reserves• Have fun, a good laugh and enjoy every moment of
you life
• Air quality
• Lighting
• Noise
• Tidiness and decorations
• Personal space
Physical environment
• Change perceptions and attitudes about the world
• Set reasonable/realistic goals
• Break jobs/tasks into manageable parts
• Avoid procrastination• Set boundaries• Do not compromising
your values/beliefs• Learn to say ‘No’ and be
assertive
Cognitive techniques
Listen to relaxing music, practice deep breathing, abdominal breathing and alternate-nostril breathing, practice meditation with breathing, chanting or visualization and do Yoga or Tai Chi
Behavioural techniques
Be active everyday, do aerobic exercise 30 minutes 3-5 days a
week, strength and flexibility exercise 30 minutes 2-3 days and cut down on sedentary activities
Heed your body’s need for rest, get good quality sleep (irrespective of quantity), do not feel guilty of resting
Have a balanced diet and avoid too much sugar, salt, caffeine and processed foods
Challenge your negative thoughts, look at them
rationally and change your worldview before
complaining
Practice moderation and balance in all areas of life, strive for a holistic and balanced life
Avoid unhealthy habits, say no to smoking, alcohol, drugs etc.
Reach out to another human being both in terms of sharing
the problems as well as offering a helping hand
Explore and understand the purpose of life, our contribution to this world and how we can make the world a better place
… and above all
Exercise your body, exercise your mind, listen to energizing lively music, get adequate sleep, get something done, act energetic
Small things matter … Be patient …
Let us go back and live the stress free life we
always wanted …
Good bye and good luck !!!
Ten life skills ….
Problem solving
Decision making
Analytical thinking
Creative thinking
Self awareness
Interpersonal relationships
Effective communication
Empathy
Coping with emotions
Coping with stress
Forest has eyes
