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Information about STRESSMANAGEMENT

Published on December 6, 2007

Author: george


Using and Interpreting StressScan:  Using and Interpreting StressScan Definition of Stress:  Definition of Stress “It seems wise to use “stress” as a generic term for the whole area of problems that includes the stimuli producing stress reactions, the reactions themselves and the various intervening processes. It defines a large, complex, amorphous, interdisciplinary area of interest and study.” (Lazarus, 1966) What Are Your Major Work and Life Stressors?:  What Are Your Major Work and Life Stressors? WORK HEALTH FAMILY FINANCIAL OTHER Stress Response:  Stress Response Sympathetic Nervous System (SNS) Epinephrine (Ep also known as adrenaline) an norepinephrine (NEp) activate/arouse us during stress Immediate response to stressor (within seconds) Hypothalamic Pituitary-Adrenal Axis (HPA) Releases stored energy (glucose/fatty acids) to deal with emergencies via glucocorticoids (e.g., cortisol) Slower onset following stressor (within minutes) Stress Response Pattern:  Stress Response Pattern Alarm Resistance Exhaustion “Fight or Flight” activation of the autonomic nervous system (e.g., heart rate, blood pressure, cortisol, etc.) Immune suppression reaction, release of endorphins and growth hormone Exhaustion phase contributing towards stress related illness and exacerbation of medical conditions Stress Response Pattern:  Stress Response Pattern Stress Response “Tend-and-Befriend Model”:  Stress Response “Tend-and-Befriend Model” A team of researchers headed by Shelley Taylor, a psychologist at the University of California, Los Angeles, reviewed over 1,000 human and animal stress response studies Men and women also react with a “tend-and-befriend” approach in the face of work and life stress Females respond to stressful situations by protecting themselves and their young through nurturing behaviors--the "tend" part of the model--and forming alliances with a larger social group, particularly among women--the "befriend" part of the model Males, in contrast, show less of a tendency toward tending and befriending, sticking more to the fight-or-flight response Taylor, Shelley (2002). The Tending Instinct: Women, Men and the Biology of Nurturing. New York: Times Books Stress and Health: Important Points:  Stress and Health: Important Points Sickness and disease are not the same Stressors do not make you sick Stressors make you more likely to get diseases that make you sick Chronic stress exacerbates pre-existing conditions, rather than, causing disease directly There exists substantial individual variability in response to disease The Mind-Body Connection: Chronic Stress:  The Mind-Body Connection: Chronic Stress Problems Associated with Chronic Stress Cardiovascular (e.g., arteriosclerosis) Digestion (e.g., ulcers, decreased nutrient absorption) Bone (e.g., osteoporosis, stunted growth) Glucose (e.g., late onset diabetes) The Mind-Body Connection I Immunocompetence :  The Mind-Body Connection I Immunocompetence Acute (e.g., final exams, sleep deprivation) and chronic (e.g., bereavement, marital conflict, care giving) stressors are significantly associated with immunosuppression in over 30 years of research Negative appraisal, realistic acceptance, suppression of negative/trauma related thoughts and pessimism appear to directly contribute adversely to immune function The Mind-Body Connection II Repressive Coping :  The Mind-Body Connection II Repressive Coping Definition of Repressive Coping: Repressive coping is a personality trait characterized by low self-reports of anxiety in stressful situations and high scores on defensiveness and social desirability The Mind-Body Connection II: Repressive Coping and Health :  The Mind-Body Connection II: Repressive Coping and Health Overall, the evidence suggests a signifcant association between repressive coping and immunosuppression, cardiovascular reactivity and elevated blood pressure Schwartz, G. (1990). The psychobiology of repression and health. In J. Singer (Ed.), Repression and dissociation (pp. 405-434). Chicago: University of Chicago Press. Jorgensen, R., et. al.(1996). Elevated Blood Pressure and Personality: A Meta-Analytic Review. Psychological Bulletin, 120(2), 293-315 The Mind-Body Connection II: Repressive Coping and Cancer :  The Mind-Body Connection II: Repressive Coping and Cancer A recent meta-analysis examined the relationship between psychosocial factors and breast cancer Average effect sizes were calculated from 46 studies for 8 major categories The average woman in the breast cancer group generally used a repressive coping style to a greater extent than did 65% of the women in the control group McKenna, Molly C.; Zevon, Michael A.; Corn, Barbara; Rounds, James (1999). Psychosocial factors and the development of breast cancer: A meta-analysis. Health Psychology. Volume 18(5) 520-531 The Mind-Body Connection II: Repression and Social Support :  The Mind-Body Connection II: Repression and Social Support Individuals high in defensiveness reported significantly higher social support compared to others Some limited evidence of a “super repressor” were observed in this study (high defensiveness, low anxiety, high optimism) Nowack, K.M. (2001). Repressive coping and social support: In search of a “super” repressor. Unpublished manuscript. Slide16:  How is repressive coping related to emotional intelligence? Repressive Coping and Emotional Intelligence:  Repressive Coping and Emotional Intelligence Self-manager differences in performance ratings were studied in relation to the ratee’s personality scores for 204 managers Inflated self ratings (relative to those of his/her manager) were significantly associated with higher achievement, high social confidence, high social desirability and low anxiety Goffin & Anderson (2002). Differences in self-and superior rating of performance: Personality provides clues. Paper published at the Society of Industrial and Organizational Psychology. Toronto, Canada Repressive Coping and Emotional Intelligence:  Repressive Coping and Emotional Intelligence 84 students predicted how their best friends would respond to various inconsiderate behaviors on their part compared to their friends reactions Repressor’s predictions were significantly less negative than their friends and, unlike nonrepressors, showed no association with their friends responses (i.e., low social awareness about their inconsiderate behaviors) McKinney & Newman (2002). Anticipating responses to one’s own misdeeds: Repressive coping and the prediction of other’s reactions to inconsiderate behavior. Journal of Social and Clinical Psychology, 21, 427-437 Slide19:  Who are the stress resistant and hardy employees? Stress Response Types:  Stress Response Types get sick in the battle of experiencing stress/change get sick after the battle of experiencing stress/change experience work and life stress/change without getting sick Hot Reactors Sustainers The Hardy Stress Response Type: Hot Reactors:  Stress Response Type: Hot Reactors Hot Reactors 1 in every 5 people Blood pressure shoots up under pressure High in cynical mistrust, hostility and anger Untreated, hot reactors are subject to heart disease, stroke and sudden cardiovascular death Stress Response Type: Sustainers:  Stress Response Type: Sustainers Sustainers Experience illness or symptoms following stressful events or after the stress is over -- “Let Down Effect” Happens when shifting gears from a state of high activation to one of low activation Is frequently experienced after a stressful project is completed, on or after weekends, holidays, vacations, or after retirement Stress Response Type: The Hardy:  Stress Response Type: The Hardy Perceive less work/life stress Practice daily health habits Possess strong social support React less frequently with Type A response to stress Possess a hardy outlook and optimistic explanatory style of work and life events Utilize health enhancing coping strategies and behaviors Determinants of Individual Health:  Determinants of Individual Health Genetic Social Circumstances Environment Medical Care Behavior/Lifestyle McGinnis et al., 2001 30% 15% 5% 10% 40% Slide25:  “Change before you have to.” Jack Welch Habits are Hard to Change:  Habits are Hard to Change NEW YEARS RESOLUTIONS: 25% abandon new behaviors after 15 weeks; 60% make the same resolution the next year WEIGHT LOSS: 95% of those who lose weight regain it back within 2 years SMOKING: Only 13-14% are abstinent 6 to 12 months after quitting ALCOHOL: 90% of those treated have a drink within 3 months; 50% return to pre-drinking levels within a year Necessary Ingredients for Changing Behavior:  Necessary Ingredients for Changing Behavior Awareness Motivation Emotional Intelligence Nowack, K. and Heller, B. (2001). Making executive coaching work. About StressScan:  About StressScan StressScan quickly identifies individual characteristics that protect against or contribute to stress related illness This validated instrument based on over 15 years of research measures 15 psychosocial risk factors including perceived stress, lifestyle management behaviors, social support, Type A behavior, cognitive hardiness, coping style and psychological well being In addition, two validity scales measure inconsistent responding and responding bias Norms are based on ethnically diverse sample of 1,111 men and women, ages 20 to 68 from diverse working environments About StressScan Continued:  About StressScan Continued StressScan is available online or scored by hand in just 15 to 20 minutes The StressScan report summarizes important health risk alerts and health resources for each individual StressScan has established reliability and validity based on over 15 years of research StressScan is ideal for coaches who are dealing with work pressure, stress and family balance issues StressScan makes an excellent health risk appraisal within organizational settings (as part of executive coaching, wellness, stress management and health promotion programs) Stress Profile Summary Report Scales:  Stress Profile Summary Report Scales StressScan: Response Bias Index:  StressScan: Response Bias Index The Response Bias Index is made up of 5 true-false items such as “ I have never lied in my life.” A response in the scored direction for any of these items suggests that the respondent may be presenting him/herself in an unusual light. The Response Bias Index is the number of these items for which the scored response has been given. Scores higher than 2 may suggest a careless or unusual response bias to completing the StressScan Occupational Stress:  Occupational Stress Measures of work and life stress are modestly associated with physical illness, job burnout and psychological distress (average r’s range between .10 to .30) A 2004 survey by Consulting Tools USA revealed that 40% of all employees report they “disagreed” or “strongly disagreed” with the statement “the amount of pressure and stress on my job is reasonable and rarely excessive” Reduction in perceived work and life stress have been found to be associated with immune enhancement (Nowack, 1992) Individual stress-management interventions generally are effective in reducing negative individual health outcomes, but do not consistently affect outcomes such as absenteeism, turnover, accidents, health care costs, productivity or job satisfaction unless additional organizational interventions occur (Nowack, 2000) StressScan: Health Habits Scales:  StressScan: Health Habits Scales Global Health Habits Exercise/Physical Activity Sleep/Rest Eating/Nutrition Prevention Substance Use (alcohol, smoking) Slide35:  “If I’d known I was gonna live this long, I’d have taken better care of myself” Eubie Blake at 100 Health Habits: Exercise:  Health Habits: Exercise Physical activity affects many aspects of health including protection against premature mortality, CHD, hypertension, cancer, depression and anxiety Despite established benefits of regular exercise, more than 60% of adults in the US and UK are sedentary or insufficiently active The US American College of Sports Medicine recommends a level of physical activity of 30 minutes on 5 or more days/week or intense activity of 30-60 minutes at least 3 days/week for protective health benefits Lack of exercise has been shown to be an independent risk factor for heart disease (risk of inactivity ranges from 1.5 to 2.4, an increase in risk comparable with that observed for high cholesterol, HBP or cigarette smoking) Health Habits: Sleep/Rest:  Health Habits: Sleep/Rest Sleep is a 24-hour circadian rhythm REM and NREM sleep Sleep disorders: Insomnia Excessive daytime sleepiness (e.g., sleep apnea, narcolepsy) Circadian rhythm disorders (e.g., delayed phase, shift work, jet lag) There are many causes of sleep deprivation. Some include: 1) Not allowing enough time for sleep; 2) sleep disorders; 3) excessive worry ; 4) depression; repeated awakenings from noise; 5) shift work, working at night and travel across time zones; 6) medications; and 7) medical illness causing pain, difficulty in breathing, etc. Even a small loss of sleep can decrease waking performance and alertness. Research indicates that, for most people, one night with 2 hours less sleep than is usually required is sufficient to affect subsequent waking performance and alertness significantly Popular sleep treatments that might be helpful for sleep problems (e.g., insomnia) include exercise, mental/physical relaxation, light therapy, melatonin, valerian and new generation sleep aids Health Habits: Nutrition:  Health Habits: Nutrition Approximately 61% of American adults are overweight Healthy eating and nutrition involves the following eight components: 1) high monsaturated fats found in many nuts and olive oils and low saturated fats found in most meat/dairy products; 2) moderate alcohol consumption; 3) high consumption of vegetables; 4) high consumption of cereals, grains and fiber; 5) high consumption of fruits; 6) high consumption of legumes; 7) low consumption of meat; and 8) low consumption of dairy products From a long term health perspective, it appears more important to increase the number of healthy foods regularly consumed than to just reduce the number of less healthy foods regularly consumed Health Habits: Preventive Practices:  Health Habits: Preventive Practices The use of aspirin has been shown to have a cardiovascular health benefit Some recent studies suggest that moderate use of alcohol several times a week may have some limited protective effects on the cardiovascular system Lap/shoulder safety belts, when used, reduced the risk of fatal injury to front-seat passenger car occupants by 45 percent and the risk of moderate-to-critical injury by 50 percent Health Habits: Alcohol and Health:  Health Habits: Alcohol and Health Moderate alcohol consumption is associated with cardiovascular health benefits The lowest mortality occurs in those who consume one or two drinks per day Demonstrated reduction in current and future coronary heart disease (CHD) with moderate consumption of alcohol About 50% of the protective effect of alcohol is mediated through increased levels of HDL cholesterol Higher levels of alcohol consumption have been conclusively linked to more serious illnesses, accidents and adverse health outcomes Health Habits: Smoking:  Health Habits: Smoking Smoking in adults has declined in the US from 53% in 1966 to 23% in 2001 Cigarette smoking is a major risk factor for CHD (30% of approximately 170,000 of all coronary deaths are directly attributed to smoking) Smokers risk of heart attack is twice that of non-smokers Lower stress consistently contributes to one’s ability to successfully maintain cessation in both the short and long-term Social Support:  Social Support Cross sectional and prospective studies have consistently shown that social support can significantly reduce the severity of stress and psychological experience of it Epidemiological research has established that low social support is associated with both mortality and morbidity Types of social support Emotional Informational Instrumental Sources of social support, perceived availability, utility and overall satisfaction are associated with health and well-being in the face of work and life stressors Positive changes in social support have been found to influence coping behaviors and immune function (Nowack, 1992) Social Support: Age Standardized Death Rates per 10,000 Men, Ages 40-69 :  Social Support: Age Standardized Death Rates per 10,000 Men, Ages 40-69 Type A Behavior:  Type A Behavior Commonly associated with hard driving, competitive, achievement striving, impatient, hostile, energetic, fast paced and time urgent behaviors The toxic components of Type A Behavior appear to be cynical mistrust and antagonistic hostility Research shows a relationship between reduction of Type A Behaviors and CHD Cognitive Hardiness:  Cognitive Hardiness View change as a challenge, rather than a threat Are committed, rather than alienated, with their activities a work and home Possess a more internal, rather than external, locus of control Possess an optimistic explanatory style by appraising bad events as relatively external, unstable and specific Report greater self-esteem, self-efficacy and lower neuroticism (core self-evaluations) associated with increased job satisfaction and job performance Hardy individuals who experience stress report significantly less illness, job burnout, and psychological distress Coping Style:  Coping Style Coping Styles Positive Appraisal Negative Appraisal Threat Minimization Problem-Focused Coping In two separate longitudinal studies, high scores on the Threat Minimization coping style and exercise significantly predicted lower levels of self-reported physical illness and absenteeism (Nowack, 1994) Coping Style: Unwinding Stress:  Coping Style: Unwinding Stress Perceived Stress Thoughts Emotions Behavior Outcomes Religion/Spirituality: Linkages to Health:  Religion/Spirituality: Linkages to Health Religion is a very important part of the lives of approximately 67% of the American public 96% of the American public believe in God 42% attend religious services regularly Interest in spiritual growth is increasing with 82% expressing such interest in 1998 compared to only 58% in 1994 Powell et al., 2003 Religion/Spirituality: Strength of Evidence Linking to Health:  Religion/Spirituality: Strength of Evidence Linking to Health Service attendance protects against death Religion/spirituality protects against heart disease Deeply religious people are protected against death Religion/spirituality protects against disability Religion/spirituality slows cancer People who use religion to cope live longer Religion/spirituality improves recovery from illness Religion/spirituality impedes recovery from illness Being prayed for improves physical recovery from illness Powell et al., 2003, American Psychologist, 58, 36-52 Persuasive Some No No No Inadequate No Some Some Approaches to Preventive Stress Management:  Approaches to Preventive Stress Management Modify the Stressor Change Your Perception or Belief About the Stressor Change Your Reaction to the Stressor Practice Stress Inoculation Behaviors Coping with Stress: Relaxation:  Coping with Stress: Relaxation Mental Relaxation Meditation Breathing Exercises Visualization Self-Hypnosis Physical Relaxation Stretching Progressive Relaxation Yoga Massage Coping with Stress: Meditation:  Coping with Stress: Meditation Choose a quiet environment that is not too brightly lit. Allow yourself 5 minutes at first and gradually work up to 20 minutes. Sit upright with your spine erect….feet should be flat on the ground with your hands resting in your lap. Close your eyes and keep your body still. Start with some deep breathing: inhale and exhale deeply, letting all your breath out. Pause, then inhale letting the breath flow naturally using your abdomen muscles. Now allow your breathing to become natural and slow….as you exhale count “one.” Continue counting, each time you exhale. If thoughts enter your mind and your forget to count, simply notice and dismiss the thoughts. Do the same with sounds and bodily sensations—simply notice and dismiss them. If you wish to time yourself, use a non-ticking timer…When you are done, rock, gently back and forth before slowly getting up. Practice at least once daily. Coping with Stress: Visualization:  Coping with Stress: Visualization Create Your Daydream Picture a scene in which you are perfectly relaxed….. Perhaps you are lying at the beach on a warm breezy day….Continue to visualize this scene, noticing the warmth of the sun on your body, feeling more relaxed, while your breathing becomes slow and rhythmic. You feel the warmth of the sun on your arms, legs, and face….how it totally relaxes and soothes all of your muscles…you actually can feel beads of perspiration form and your fingers and hands swell slightly as you continue to slow down your breathing and feel relaxed and calm…..Focus on the sounds of the waves crashing at the beach and feel the slight breeze of the wind on your face as you continue feeling calm, comfortable and very relaxed…slowly open your eyes….Practice this visualization when you experience stress and anxiety. Causes of Work Stress:  Causes of Work Stress Organizational Costs of Health Management:  Organizational Costs of Health Management A 2001 Kaiser Family Foundation survey found employees with single insurance coverage are now paying 27% more on average than last year The US Health Care Financing Administration forecasts for 2005 suggest a dollar increase of 57% from 2002 to 2005 Relatively progressive companies pay 80 times more in diagnosis and treatment than for employee preventative maintenance health programs Solid evidence suggests that 50% to 70% of all diseases are associated with modifiable health risks and potentially preventable Preventive Stress and Health Management:  Preventive Stress and Health Management A recent review of over 13 studies indicates an average benefit to cost ratio of $3.48 in reduced health care costs and $5.82 in lower absenteeism per dollar invested (Aldana, 2001) Combined health enhancement programs focusing on lifestyle management change have been shown to yield a $3 to $6 return on investment for each dollar invested in 2 to 5 years (Pelletier, 2001) Work/Family Balance:  Work/Family Balance More and more people in the workforce are putting emphasis on family as an important priority Over 70% of workers do not think there is a healthy balance between work and family Increasingly employees are exploring new careers because of the inability to manage work and family stressors Organizational Stressors: Leader Practices:  Organizational Stressors: Leader Practices 70% of employees’ perception of the organizational climate is associated with the emotional intelligence of the leader (Goleman, 2002) Poorly managed workgroups are an average of 51% less productive and 44% less profitable than well managed groups 80% of turnover is directly related to unsatisfactory relationships with one’s boss Consulting Tools 2004 Study: Leadership Matters :  Consulting Tools 2004 Study: Leadership Matters Results of two company wide employee engagement surveys were analyzed for all corporate staff for a large food service corporation for 2002 and 2004 Employees rated leadership and management practices using a benchmarked 8-item Leadership Effectiveness Index (alpha .91) Employees were asked additional questions about retention (intention to leave in 12 months), job satisfaction and perceptions of stress Nowack, K. (2005). Does Leadership Practices affect a Psychologically Healthy Workplace? Unscheduled Absence 2005:  Unscheduled Absence 2005 Companies with poor morale have an unscheduled absence rate of 3.2% compared to 1.5% for companies reporting “good” or “very good” morale Only 35% of unscheduled absences are due to actual illness Estimates are that employee absenteeism costs about $660 per employee CCH Unscheduled Absence Study 2005 Organizational Stressors: Team Practices:  Organizational Stressors: Team Practices Positive mood of the team leader promotes worker productivity and retention Team members tend to share moods, whether positive or negative, with more positive moods associated with increased performance Preventive Organizational Stress and Health Management:  Preventive Organizational Stress and Health Management Organizational Demands and Stressors Physical Demands Task Demands Role Demands Interpersonal Demands Organizational Preventive Stress Management Physical/Task Demands Job/task redesign Participative management Flexible work schedules Design of physical settings Role/Interpersonal Demands Selection/Promotion systems Career/Talent management Mentoring systems Team building Diversity workshops Leadership development Selected References:  Selected References Nowack, K. (2000). Occupational stress management: Effective or not? In P. Schnall, K. Belkie, P. Landensbergis, & D. Baker (Eds.). Occupational Medicine: State of the Art Reviews, Hanley and Belfus, Inc., Philadelphia, PA., Vol 15, No. 1, pp. 231-233. Greene, R. and Nowack, K. (1996) Stress, hardiness and absenteeism: Results of a 3-year longitudinal study. Work and Stress, 9, 448-462. Nowack, K. M. (1994). Psychosocial predictors of health, job satisfaction and absenteeism: Results of two prospective studies. Paper presented at the 1994 American Psychological Association National Convention, Los Angeles, CA. Nowack, K. and Pentkowski, A. (1994). Lifestyle habits, substance use, and predictors of job burnout. Work and Stress, 8, 19-35. Schwartz, G.E., Schwartz, J.I., Nowack, K.M., & Eichling, P.S. (1992). Changes in perceived stress and social support over time are related to changes in immune function. University of Arizona and Canyon Ranch. Unpublished manuscript. Nowack, K. M. (1991). Psychosocial predictors of physical health status. Work and Stress, 5, 117-131. Nowack, K. M. (1990). Initial development and validation of a stress and health risk factor instrument. Journal of Health Promotion, 4, 173-180. Nowack, K. M. (1989). Coping style, cognitive hardiness, & health status. Journal of Behavioral Medicine, 12, 145-158.

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