Download to read offline
WORKPLACE STRESS MANAGEMENT FOR GOOD WORK CULTURE.pdf
- 1. WORKPLACE STRESS MANAGEMENT District MentalHealth Programme, District HQ. Hospital, Keonjhar Dr. Nihar Ranjan Rath Psychiatry Speialist, Mr. Bikash Ranjan Mohanta Psychiatric Social Worker
- 2. What is Stress? Stress can be defined as our mental, physical, emotional, and emotional, and behavioral reactions to any perceived demands or threats.
- 3. The “Fight orFlight” Response When situations seem threatening to us, our bodies react quickly to supply protection by preparing to take action. This physiological preparing to take action. This physiological reaction is known as the "fight or flight" response. – The physiological response to a stressor is known as reactivity – Physiological responses can accumulate and result in long-term wear on the body
- 4. What Makes SomethingStressful? Situations that have strong demands Situations that are imminent Life transitions Life transitions Timing (e.g., deviation from the “norm”) Ambiguity Desirability Controllability
- 5. Stress Response Agood example of a stressful situation for many people is taking a test. If you find testing to be stressful, you might notice certain physical, behavioral, mental, and certain physical, behavioral, mental, and emotional responses. – Physical Response? – Behavioral Response? – Mental Response? – Emotional Response?
- 6. Physical Reactions Headaches Muscle aches Sleep Disturbances Sleep Disturbances Changes in Appetite Decreased interest in sexual activity and importence Heart disease etc.
- 7. Emotional Reactions Anxiety Fear Guilt Sadness Anger Irritability Feeling Lost or unappreciated Withdrawal from targeted work/ goal
- 8. Cognitive Reactions Flashbacks Nightmares Slowed thinking Difficulties in decision making and problem Difficulties in decision making and problem solving Disorientation Lack of Concentration Memory Lapses Post Traumatic Stress Disorder (PTSD)
- 9. What is Stressfulto You? Work Roommate Legal matters Classes Childcare Mental health Studying Finances Law violation Relationship with partner Appearance Spiritual/Religious issues Relationship with family Physical Health Major/Career decisions Relationship with family Physical Health Major/Career decisions Relationship with friends Not “fitting in” Attitudes/thoughts Trauma Getting married Buying a house Change in residence Change to a new school Change in amount of recreation Change in amount of social activities Change in eating habits Death of friend/family member
- 10. CAUSES OF WORKRELATED STRESS (LaMontagne AD, Keegel T & Vallance D, 2014). S.L. No Causes Of Work Related Stress India Asia Pacific United States 1 Unclear Or Conflicting Job Expectations 40% 29% 36% 1 2 Inadequate Staffing (Lack Of Support, Uneven Workload Or Performance In Group) 38% 41% 52% 3 Excessive Workloads and Long Hours 38% 32% 24% 4 Organizational Culture, Including Lack Of Teamwork, Tendency To Avoid Accountability And Assign Blame To Others 32% 31% 33%
- 11. Cont… S.L. No Causes Of WorkRelated Stress India Asia Pacific United States 5 Low Payment 29% 37% 38% 6 Lack of Supervisor Support and Feedback 26% 23% 23% 6 7 Lack Of Technology, Equipment And Tools To Do The Job 18% 18% 13% 7 Fears About Job Loss, Too Much Change 16% 16% 20%
- 12. Why Do We"Stress Out"? For two major reasons: – We perceive a situation as situation as dangerous, difficult, or painful. – We don't believe we have the resources to cope.
- 13. Stress Warning Signals What are your "red flags," or warning signs, that stress is creeping into your life? If we keep pushing ourselves, into your life? If we keep pushing ourselves, eventually something inside of use will send "red flags," or warning signs that stress is becoming a problem.
- 14. Not All Stressis Bad… Distress is a continuous experience of feeling overwhelmed, oppressed, and behind in our responsibilities. It is the all encompassing sense of being imposed upon by difficulties with no light at the end of the tunnel. – Examples of distress include financial difficulties, conflicts in relationships, excessive obligations, managing a chronic illness, or relationships, excessive obligations, managing a chronic illness, or experiencing a trauma. Eustress is the other form of stress that is positive and beneficial. We may feel challenged, but the sources of the stress are opportunities that are meaningful to us. Eustress helps provide us with energy and motivation to meet our responsibilities and achieve our goals. – Examples of eustress include graduating from college, getting married, receiving a promotion, or changing jobs.
- 15. Indian scenario CurrentScenario Some of the current studies reveal that, 42.5 percent of employees in the private sector suffer from depression or general anxiety disorder. A 2016 survey of 200,000 professionals employed across 30 Indian firms A 2016 survey of 200,000 professionals employed across 30 Indian firms found that 46 percent reported suffering extreme stress as a consequence of their work. Pressure related to their jobs had caused at-risk individuals to contemplate suicide. (Cardoen Dennis et al., 2015). A WHO report from 2017 states that India is home to an estimated 57 million people affected by depression. People suffered with depression are part of the workforce. (WHO, 2017)
- 16. Objectives Workplace stress management To raise awareness of mental health issues and mobilizing efforts in support of better mental health at workplace. To decrease absenteeism as far as possible, by eliminating organizational factors that contributes to poor eliminating organizational factors that contributes to poor mental health. To improve the productivity of the business by providing better emotional support to employees after critical incidents. To minimize the disability of workers by ensuring that depression is recognized early and effective treatment made available. (WHO, 2005)
- 17. This includes maintaining productivedaily activities and maintaining fulfilling relationships with others. It also includes maintaining the abilities to adapt to change and to cope with stresses.
- 18. Work stress? Work-related stressis the response people may have when presented with work demands and pressures that are not matched to their knowledge and abilities and which challenge their ability to cope. Stress occurs in a wide range of work circumstances but is often made worse when employees feel they have little support from supervisors and colleagues and where they have little control over work or how they can cope with its demands and pressures. Women and Workplace Stress (Sexual harassment
- 19. Faulty ways/methods People useto reduce stress Consumption of alcohol and other substances Avoiding situations Avoiding situations – Avoidance of going to workplace because of the tensions does not solve problem Remaining aloof : – not sharing feelings with others and decreased interpersonal interactions compound the effects of stress.
- 20. TIP 1: IDENTIFYTHE SOURCES OF STRESS IN YOUR LIFE To identify your true sources of stress, look closely at your habits, attitude, and excuses: Do you explain away stress as temporary Do you define stress as an integral part of your work or home life or as a part of your personality. Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?
- 21. TIP 1: IDENTIFYTHE SOURCES OF STRESS IN YOUR LIFE Start a stress journal What caused your stress (make a guess if you’re unsure). How you felt, both physically and emotionally. How you acted in response. What you did to make yourself feel better.
- 22. Tip 2: Practicethe 4 A's of stress management Avoid, Alter, Adapt & Accept AVOID UNNECESSARY STRESS Learn how to say “no.” Avoid people who stress you out. Take control of your environment. Take control of your environment. If traffic makes you tense, take a longer but less- traveled route. If going to the market is an unpleasant chore, do your grocery shopping online. Pare down your to-do list
- 23. Tip 2: Practicethe 4 A's of stress management Alter the situation. Express your feelings instead of bottling them up. If something or someone is bothering you, be more assertive and communicate your concerns in an open and respectful and communicate your concerns in an open and respectful way.If you don't voice your feelings, resentment will build and the stress will increase. Be willing to compromise. When you ask someone to change their behavior, be willing to do the same Create a balanced schedule find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime.
- 24. Tip 2: Practicethe 4 A's of stress management Adapt to the stressor. If you can't change the stressor, change yourself. You can adapt to stressful situation by changing your expectations and attitude. Reframe problems. Try to view stressful situations from a more Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it listen to your favorite radio station Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run Adjust your standards Perfectionism is a major source of avoidable stress.Set reasonable standard learn to be okay with “good enough. Practice gratitude
- 25. Tip 2: Practicethe 4 A's of stress management Accept the things you can't change Some sources of stress are unavoidable. Acceptance may be difficult, but in the long run, it's easier than railing against a situation you can't change. Don't try to control the uncontrollable. Don't try to control the uncontrollable. Many things in life are beyond our control, particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems. Look for the upside. When facing major challenges, try to look at them as opportunities for personal growth. Learn to forgive. Share your feelings.
- 26. Tip 3: Getmoving Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries. worries. The stress-busting magic of mindful rhythmic exercise
- 27. Tip 4: Connectto others There is nothing more calming than spending quality time with another human being who makes you feel safe and understood. In fact, face-to-face interaction triggers a cascade of hormones that counteracts the body's defensive “fight-or-flight” response triggers a cascade of hormones that counteracts the body's defensive “fight-or-flight” response 20 seond strategy
- 28. Tip 5: Manageyour time better Don't over-commit yourself. Prioritize tasks. Break projects into small steps. If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once. Delegate responsibility. Avoid miromanaging everything
- 29. Tip 6: Maintainbalance with a healthy lifestyle Eat a healthy diet. Reduce caffeine and sugar. Avoid alcohol, cigarettes, and drugs. Get enough sleep. Find a hobby Take break give yourself some ME time Laugh & Humour Yoga, meditation, mindfullness
- 30. Quick Stress Relief Identify your stress response Overexcited stress response: If you tend to become angry, agitated, If you tend to become angry, agitated, overly emotional Underexcited stress response: If you tend to become depressed, withdrawn
- 31. Bring your sensesto the rescue Sight Look at a cherished photo or a favorite memento. Use a plant or flowers to enliven your work space. Close your eyes and picture a place that feels peaceful and rejuvenating. Smell Light a scented candle or burn some incense. Enjoy clean, fresh air in the great outdoors. Touch Pet a dog or cat. Hold a comforting object (a stuffed animal, a favorite memento). Give yourself a hand or neck massage. Taste Slowly savoring a favorite treat can be very relaxing, but mindless eating will only add to your stress and your waistline. The key is to indulge your sense of taste mindfully and in moderation. Chew a piece of sugarless gum. Sip a steaming cup of coffee or tea or a refreshing cold drink. Sip a steaming cup of coffee or tea or a refreshing cold drink. Movement If you tend to shut down when you’re under stress or have experienced trauma, stress-relieving activities that get you moving may be particularly helpful. Stretch or roll your head in circles. Go for a short walk. Squeeze a rubbery stress ball. Sound Sing or play a favorite tune. Tune in to the soundtrack of nature—crashing waves, the wind rustling the trees, birds singing. Hang wind chimes near an open window.
- 32. Relaxation Exercises Manydifferent kinds, but some are: – Deep Breathing & 4-7-8 approah – Visualization: Visualization is a nice way of giving our minds and bodies a "mini vacation.“ giving our minds and bodies a "mini vacation.“ – Muscle Relaxation – Mindfullness & Mantra meditation – Biofeedbak method – Massage therapy/Aroma therapy/
- 33. Therapeutical Management (Counselling, Psychotherapy,) FormalTherapy like Acceptance and Commitment Therapy (ACT), Problem Solving Therapy, Problem Solving Therapy, Behavioural Activation Techniques, Cognitive Behavioural Therapy (CBT) etc. are useful for managing prolonged Stress and Anxiety.
- 34.