Al-Qassim University     College of engineering General Engineering Department   GE 402 Project ManagementStress Managemen...
Definitions of StressStress as a Stimulus (stressors)Stress as a Response (feeling stressed)Stress as a Person-Situation T...
A Transactional Definition ofStress  Stress is a particular relationship or  transaction between a person and the  environ...
Three Types of Appraisals Primary   What is the nature of the stressor? Secondary   What kinds of resources do I posse...
Situational Factors AffectingStress Predictability   Event Uncertainty Ambiguity Novelty Imminence Controllability  ...
Personal Factors AffectingStress Motives, Goals, & Values Beliefs   Personal Control Beliefs   Existential Beliefs Pe...
The Three Cs of Hardiness Challenge Commitment Control                Author: Dr. Tomas U. Ganiron Jr   12/20/2010   7
Stages of Coping Anticipatory Impact Post Impact                   Author: Dr. Tomas U. Ganiron Jr   12/20/2010   8
Types of Coping Problem-Focused Coping Emotion-Focused Coping Seeking Social Support                           Author: ...
Possible Coping Resources Physical Resources Beliefs Problem -Solving Skills Social Support Social Skills Material R...
Characteristics of Effective       Coping People with effective coping skills have   complex repertoires (good variety) ...
Benson’s Relaxation Response Repetition of a word, phrase, mantra, prayer, or  muscular activity Passive disregard towar...
Other Useful RelaxationTechniques Smile when you feel tense Have fun and enjoy pressure-filled and adverse  situations ...
Cognitive Distortions All-or-Nothing Thinking Overgeneralization Mental Filter Disqualifying the Positive Jumping to ...
Cognitive Distortions     (Continued) Magnification & Minimization Emotional Reasoning Should Statements Labeling & Mi...
The A-B-Cs (or A-C-Bs) ofEmotion    A – Activating Event    C – Emotional Consequences        Emotional reaction, presu...
Ellis’ Core Irrational Belief It is awful, terrible, and catastrophic when things  are not the way that I demand that the...
Other Common IrrationalThoughts It’s a dire necessity for an adult to be loved by    everyone for everything he or she do...
Possible Stress ReducingThoughts I may not like this situation, but I can certainly stand  it. Unfortunately, people don...
Analyzing Thoughts andFeelings(see Smith pages 68-69)  Activating Event    What happened? Describe the event. Emotional...
Self-Instructional Training:Anticipatory Stage This will be frustrating. Just plan on how you  can keep your cool and dea...
Self-Instructional Training:Impact Stage One step at a time. You can handle this. Just  relax and think clearly. Keep yo...
Self-Instructional Training:Post-Impact Stage Those damn ideas. They’re the problem. When  you control them, you control ...
Burnout Defined The psychological, emotional, and sometimes  physical withdrawal from an activity in response  to excessi...
Symptoms of Burnout Low motivation or                        Lowered self-esteem    energy                              ...
Personal Factors Contributingto Burnout Extreme dedication to work or profession High trait anxiety Perfectionistic or ...
Coping with Burnout: TheProcess    Awareness of the Problem    Taking Responsibility for Changing the situation     and/...
Coping With Burnout:Specific Recommendations Examining Coping Patterns Goal-Setting and Clarifying Priorities Acknowled...
Coping With Burnout:Specific Recommendations Challenging/Changing Maladaptive Attitudes  and Beliefs Using Burnout to Pr...
 THE END            Author: Dr. Tomas U. Ganiron Jr   12/20/2010   30
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Stress Management

  1. 1. Al-Qassim University College of engineering General Engineering Department GE 402 Project ManagementStress Management Author: Dr. Tomas U. Ganiron Jr 12/20/2010 1
  2. 2. Definitions of StressStress as a Stimulus (stressors)Stress as a Response (feeling stressed)Stress as a Person-Situation Transaction 1 Author: Dr. Tomas U. Ganiron Jr 12/20/2010 2
  3. 3. A Transactional Definition ofStress Stress is a particular relationship or transaction between a person and the environment that is appraised by the person as taxing or exceeding his/her resources and/or endangering his/her well being, (Lazarus and Folkman) Author: Dr. Tomas U. Ganiron Jr 12/20/2010 3
  4. 4. Three Types of Appraisals Primary  What is the nature of the stressor? Secondary  What kinds of resources do I posses to cope with this stressor? Reappraisal  Reassessment of situational given additional information and/or secondary appraisal Author: Dr. Tomas U. Ganiron Jr 12/20/2010 4
  5. 5. Situational Factors AffectingStress Predictability  Event Uncertainty Ambiguity Novelty Imminence Controllability Author: Dr. Tomas U. Ganiron Jr 12/20/2010 5
  6. 6. Personal Factors AffectingStress Motives, Goals, & Values Beliefs  Personal Control Beliefs  Existential Beliefs Personality Factors: Hardiness Coping Skills Author: Dr. Tomas U. Ganiron Jr 12/20/2010 6
  7. 7. The Three Cs of Hardiness Challenge Commitment Control Author: Dr. Tomas U. Ganiron Jr 12/20/2010 7
  8. 8. Stages of Coping Anticipatory Impact Post Impact Author: Dr. Tomas U. Ganiron Jr 12/20/2010 8
  9. 9. Types of Coping Problem-Focused Coping Emotion-Focused Coping Seeking Social Support Author: Dr. Tomas U. Ganiron Jr 12/20/2010 9
  10. 10. Possible Coping Resources Physical Resources Beliefs Problem -Solving Skills Social Support Social Skills Material Resources Author: Dr. Tomas U. Ganiron Jr 12/20/2010 10
  11. 11. Characteristics of Effective Coping People with effective coping skills have  complex repertoires (good variety) that are  flexibly applied and  readily generalizable to different situations. Author: Dr. Tomas U. Ganiron Jr 12/20/2010 11
  12. 12. Benson’s Relaxation Response Repetition of a word, phrase, mantra, prayer, or muscular activity Passive disregard towards thoughts that will arise Helpful to do in a quiet place and in a comfortable position Author: Dr. Tomas U. Ganiron Jr 12/20/2010 12
  13. 13. Other Useful RelaxationTechniques Smile when you feel tense Have fun and enjoy pressure-filled and adverse situations Intentionally set up stressful situations Slow down and take your time Stay focused on the present Create and stick to a plan Author: Dr. Tomas U. Ganiron Jr 12/20/2010 13
  14. 14. Cognitive Distortions All-or-Nothing Thinking Overgeneralization Mental Filter Disqualifying the Positive Jumping to Conclusions  Mind Reading  Fortune Teller Error Author: Dr. Tomas U. Ganiron Jr 12/20/2010 14
  15. 15. Cognitive Distortions (Continued) Magnification & Minimization Emotional Reasoning Should Statements Labeling & Mislabeling Personalization Depressogenic Attribution Pattern Negative Cognitive Triad Author: Dr. Tomas U. Ganiron Jr 12/20/2010 15
  16. 16. The A-B-Cs (or A-C-Bs) ofEmotion  A – Activating Event  C – Emotional Consequences  Emotional reaction, presumably caused by irrational thinking  B – Beliefs  Usually irrational if dealing with negative emotions Author: Dr. Tomas U. Ganiron Jr 12/20/2010 16
  17. 17. Ellis’ Core Irrational Belief It is awful, terrible, and catastrophic when things are not the way that I demand that they be. Author: Dr. Tomas U. Ganiron Jr 12/20/2010 17
  18. 18. Other Common IrrationalThoughts It’s a dire necessity for an adult to be loved by everyone for everything he or she does. One should be thoroughly competent, successful, and achieving in all possible respects. Certain people are wicked and villainous when they do not behave as I demand they should, and for this, they should be punished. If something is threatening, I should be terribly upset about it. Musts and Shoulds Author: Dr. Tomas U. Ganiron Jr 12/20/2010 18
  19. 19. Possible Stress ReducingThoughts I may not like this situation, but I can certainly stand it. Unfortunately, people don’t always behave the way I want them to. That’s the way it goes - no use getting upset. I don’t have to be perfect. I can make mistakes too. I don’t have to please everybody. Life is too short to let things like this make me miserable. Author: Dr. Tomas U. Ganiron Jr 12/20/2010 19
  20. 20. Analyzing Thoughts andFeelings(see Smith pages 68-69)  Activating Event  What happened? Describe the event. Emotional Consequences  How did you feel when the event occurred?  What was your emotional response? Beliefs  What were you thinking? What were you telling yourself? Was any of this irrational? Dispute  Counter what you told yourself. What is a more productive thing to think? Author: Dr. Tomas U. Ganiron Jr 12/20/2010 20
  21. 21. Self-Instructional Training:Anticipatory Stage This will be frustrating. Just plan on how you can keep your cool and deal with it without blowing up. No negative self-statements. Just think and plan rationally Author: Dr. Tomas U. Ganiron Jr 12/20/2010 21
  22. 22. Self-Instructional Training:Impact Stage One step at a time. You can handle this. Just relax and think clearly. Keep your cool. No need to loose your tempter. Relax. Author: Dr. Tomas U. Ganiron Jr 12/20/2010 22
  23. 23. Self-Instructional Training:Post-Impact Stage Those damn ideas. They’re the problem. When you control them, you control your anger. Go back over what you did. What worked and what can be done better next time? Way to go! It’s getting better every time. You’re controlling the anger instead of it controlling you. Author: Dr. Tomas U. Ganiron Jr 12/20/2010 23
  24. 24. Burnout Defined The psychological, emotional, and sometimes physical withdrawal from an activity in response to excessive stress or dissatisfaction. Author: Dr. Tomas U. Ganiron Jr 12/20/2010 24
  25. 25. Symptoms of Burnout Low motivation or  Lowered self-esteem energy  Negative affect Concentration  Mood changes/swings problems  Substance abuse Lack of caring  Changes in values Disturbed sleep  Emotional isolation Physical and/or mental  Increased Anxiety exhaustion  Impaired performance Author: Dr. Tomas U. Ganiron Jr 12/20/2010 25
  26. 26. Personal Factors Contributingto Burnout Extreme dedication to work or profession High trait anxiety Perfectionistic or unrealistic goals Type A personality Too flexible or rigid in coping skills Non-discriminating locus of control Feeling isolated and lonely Author: Dr. Tomas U. Ganiron Jr 12/20/2010 26
  27. 27. Coping with Burnout: TheProcess  Awareness of the Problem  Taking Responsibility for Changing the situation and/or Yourself  Discriminating the Changeable from the Unchangeable  Developing New Strategies and Coping Skills Author: Dr. Tomas U. Ganiron Jr 12/20/2010 27
  28. 28. Coping With Burnout:Specific Recommendations Examining Coping Patterns Goal-Setting and Clarifying Priorities Acknowledging Vulnerabilities Compartmentalizing Work and Non-work Decompression Time/Time Off Maintaining Physical Fitness Building Social Support Author: Dr. Tomas U. Ganiron Jr 12/20/2010 28
  29. 29. Coping With Burnout:Specific Recommendations Challenging/Changing Maladaptive Attitudes and Beliefs Using Burnout to Promote Personal Growth Learn Mental Coping Skills Choose to Have Fun Author: Dr. Tomas U. Ganiron Jr 12/20/2010 29
  30. 30.  THE END Author: Dr. Tomas U. Ganiron Jr 12/20/2010 30

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