MANAGING STRESS AND BURNOUT

Learning Objectives

1. Describe how stress influences job behavior and performance.

2. Explain why some people are predisposed to experiencing job stress. 3. Identify the sources of stress in personal and work life. 4. Understand the nature of burnout. 5. Develop a program for managing stress in your own life.

What is stress? Stress refers to your internal reaction to any force that threatens to disturb your psychological or biological balance. The physiology and symptoms of stress A. Basic physiology of stress

All types of stress produce hormonal (chemical) changes within the body. In turn, these changes in body hormones produce a short term physiological reaction.

B. Symptoms of stress 1. 2. 3. 4. Anxiety Constant tension Dryness of the throat and mouth Impulsive behavior and unstable emotional reactions 5. Difficulties in concentration 6. Accident proneness 7. Unhappy 8. Speech difficulties 9. Insomnia 10. Frequent need to eliminate body wastes 11. Extremes in appetite 12. Back or neck pain 13. Increased smoking, use of alcohol and intake of drugs (illegal and prescription drugs)

Personality factors contributing to job stress

Type A behavior 1. 2. 3. 4. 5. Impatient and demanding Over-striving types (workaholics) Take on excessive responsibility Tendency to speak faster Hostile and angry people

Type B behavior 1. More relaxed (casual attitude toward life) 2. No hostile attitudes and you have no desire to brag about your accomplishments 3. Play for the fun of it, not to exhibit your superiority.

Sources of stress in personal life 1. Daily hassles 2. Social and family problems 3. Disappointments with hobbies, interest, and sports 4. Physical and mental health problems 5. Financial problems 6. School related problems 7. Terrifying experiences 8. Significant life changes Sources of stress in work life 1. Confusing directions and conflicting demands 2. Exorbitant work demands 3. Job insecurity and unemployment 4. Computer shock 5. Under utilization of abilities 6. Frustrated ambitions

Job burnout Burnout is defined as the general discomfort, fatigue, cynicism, feeling of helplessness and hopelessness, and apathy from not receiving the rewards you anticipate. Three major signs indicating that burnout is present: 1. Emotional exhaustion 2. Depersonalizing relationships 3. Low personal accomplishments

What individuals can do to manage stress?

1. Take constructive action (make your environment less hostile).

2. Take out your problems (talk to somebody else about the problem bothering you). 3. Get ample exercise and rest. 4. Use everyday relaxation methods: a. Have one idle period every day b. Learn to listen to others c. Read books/articles that demand concentration d. Have a quiet place for retreat at home e. Plan leisurely vacations f. Live by the day, not by the stopwatch g. Concentrate on one task at a time h. Avoid irritating, overly competitive people i. Stop drinking so much coffee, soft drinks, or alcoholic beverages j. Smile

5. Use the relaxation response (RR). This includes: meditation, exercise, or prayer. 6. Muscle monitoring (involves becoming aware that your muscle have tightened and then consciously relaxing them). 7. Concentrate on your hobby (learn to concentrate on a meaningful activity for 30 minute periods can be stress reducing).

What organizations can do to manage stress? Two organizational approaches to managing stress: 1. Practice good management 2. Stress management programs Five key elements in managing stress: a. Exercise regularly but not excessively. b. Achieve an appropriate amount of relaxation. c. Control your weight and eat nutritious food and beverages. d. Find rewarding recreation and hobbies for yourself. e. Reduce your dependency on chemicals ingested into the body including alcohol, caffeine, tobacco, marijuana, and cocaine.