Ch 2 - Managing Stress and Well-Being Flashcards
Arguments
An activity that is both low in importance and low in urgency
Customer complaints
An example of an activity that is high in urgency and high in importance.
Planning
An activity that is low in urgency and high in importance.
A ringing telephone
An example of an activity that is high in urgency and low in importance.
Relaxation techniques
Relaxation techniques
Imagery and fantasy: Use visualization to change the focus of one’s thoughts. It involves the recollections of sounds, smells, and textures.
Muscle relaxation: A temporary stress-reduction techniques involves easing the tension in successive muscle groups. Each muscle group is tightened for 5–10 seconds and then completely relaxed, starting in the feet and progressing up the body.
Deep breathing: Done by taking several successive slow, deep breaths, holding them for 5 seconds, and exhaling completely.
The rehearsal technique: A relaxation technique of trying out stressful scenarios and alternative reactions.
The rehearsal technique
The rehearsal technique: A relaxation technique of trying out stressful scenarios and alternative reactions.
Imagery and fantasy
Imagery and fantasy: A relaxation technique. Use visualization to change the focus of one’s thoughts. It involves the recollections of sounds, smells, and textures.
Muscle relaxation
Muscle relaxation: A temporary stress-reduction techniques involves easing the tension in successive muscle groups. Each muscle group is tightened for 5–10 seconds and then completely relaxed, starting in the feet and progressing up the body.
Deep breathing
Deep breathing: Done by taking several successive slow, deep breaths, holding them for 5 seconds, and exhaling completely.
Stress management strategies
Manage stress
Reactive strategy: A method for managing stress that copes with the stressors immediately, temporarily reducing their effects.
Proactive strategy: A method for managing stress that initiates action in order to resist the negative effects of stress.
Enactive strategy: A method for managing stress that creates a new environment by eliminating stressors.
Reactive strategy
Reactive strategy: A method for managing stress that copes with the stressors immediately, temporarily reducing their effects.
Proactive strategy
Proactive strategy: A method for managing stress that initiates action in order to resist the negative effects of stress.
Enactive strategy
Enactive strategy: A method for managing stress that creates a new environment by eliminating stressors.
Ways to redesign work
Ways to redesign work
Task identify: Assembling an entire component from start to finish, rather than doing separate tasks as on an assembly line
Skill variety: The opportunity to use multiple skills in performing work.
Task significance: The opportunity to see the impact of the work being performed.
Autonomy: The opportunity to choose how and when the work will be done.
Feedback: The opportunity to receive information on the success of task accomplishment
Task identify
Task identify: Assembling an entire component from start to finish, rather than doing separate tasks as on an assembly line
Skill variety
Skill variety: The opportunity to use multiple skills in performing work.
Task significance
Task significance: The opportunity to see the impact of the work being performed.
Autonomy
Autonomy: The opportunity to choose how and when the work will be done.
Stressors
Stressors
Anticipatory stressors: They stem from the anxious expectation of unfamiliar, uncertain, or disagreeable events. Include unpleasant things that have not yet happened, but might happen. Ex) XXXXX
Setting goals is an effective way to eliminate an anticipatory stressor.
Situational stressors: They arise from an individual’s environment or circumstances, such as unfavorable working conditions. Ex) Unfavorable working conditions, Rapid change.
Work redesign eliminates a situational stressor.
Encounter stressors: They result from interpersonal conflict. Ex) Role conflict
Emotional intelligence eliminates an encounter stressor.
Time stressors: They are generally caused by having too much to do in too little time.
Delegation eliminates a time stressor. Ex) Work overload
Anticipatory stressors
Anticipatory stressors: They stem from the anxious expectation of unfamiliar, uncertain, or disagreeable events. Include unpleasant things that have not yet happened, but might happen. Ex) XXXXX
Setting goals is an effective way to eliminate an anticipatory stressor.
Situational stressors
Situational stressors: They arise from an individual’s environment or circumstances, such as unfavorable working conditions. Ex) Unfavorable working conditions, Rapid change.
Work redesign eliminates a situational stressor.
Encounter stressors
Encounter stressors: They result from interpersonal conflict. Ex) Role conflict
Emotional intelligence eliminates an encounter stressor.
Time stressors
Time stressors: They are generally caused by having too much to do in too little time.
Delegation eliminates a time stressor. Ex) Work overload
Life balance
Life balance: The development of resilience in all areas of one’s life in order to handle stress than cannot be eliminated
Resiliency
Resiliency: One’s capacity to cope with stress.
Includes:
Psychological
Social
Wellbeing
Reframing
Reframing: A stress-reduction technique of redefining a situation as manageable.
A stressor
A stressor: A stimulus that can cause physiological and psychological reactions in individuals.
Includes: Anticipatory Encounter Time Situational
Model of Force Field Analysis
An individual’s current level of functioning can be defined by the forces of stressors on one side and the forces of coping mechanisms on the other side.
Stressors have driving forces
Coping mechanisms have restraining forces
Reactions to stress
Physiological and psychological reactions
Four key sources of stress
Time stressors
- Work overload
- Lack of control
Encounter stressors
- Role conflicts
- Issue conflicts
- actions conflicts
Situational stressors
- Unfavourable working conditions
- Rapid change
Anticipatory stressors
- Unpleasant expectations
- Fear
Management strategies for Time stressors
Effective time management
Efficient time management
Management strategies for Encounter stressors
Building community
Contributing
Emotional and social intelligence
Management strategies for Situational stressors
Work redesign
Management strategies for Anticipatory stressors
Goal setting
Small wins
Determining time use
Consider urgency and importance
High urgency and importance
- crises
- customers complaints
Low urgency and importance - escapes - routines arguments > delegate these whenever able
High importance, but low urgency - developmental opportunities - innovating - planning > focus on scheduling time for these
High urgency, but low importance
- emails or texts
- ringing telephones
- unscheduled interruptions
Building community
An important factor in eliminating encounter stress. Feeling part of a closely-knit community or accepted by someone else is a stress reliever.
Contributing
People set two types of goals: achievement goals and contribution goals. Setting contributions goals lead to more learning and development, higher levels of interpersonal trust, more supportive relationships, and less stress
Emotional and social intelligence
Being able to recognize and control one’s own emotions (personal) and recognize and respond appropriately to the emotions of others (social) helps people manage their stress.
Combine tasks
When individuals are able to work on a whole project and perform a variety of related tasks, rather than being restricted to one, they are more satisfied and committed.
