Managing & overcoming performance pressures


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Managing & overcoming performance pressures

  1. 1. Managing and Overcoming Performance Pressure
  2. 2. Workshop ObjectivesIntroduction and Course Overview Performance Pressure Awareness Stress Test – How stressed are you? Managing Performance Pressure – Stress Control Control Coping- Identify and deal with Stressors Overcoming Performance Pressure – Stress Management - Internal Stressors – Coping Strategies 2 2
  3. 3. Performance PressuresBeware Of The Dangers• Increasingly, evidence is emerging of people working long hours, thereby putting health and family relationships at risk• Pressures to compete and meet ever-increasing demands of customers (as well as the need to hang on to a job) are forcing people to spend more of their time working• Whilst stress does have its benefits, too much can cause errors of judgement, mistakes, accidents and damage to health• Some people are more vulnerable to stress from overwork than others• Not only are there Type „A‟ personalities but Type „A‟ organisations - is yours one? 3 3
  4. 4. Performance PressurePersonality Types A/BType A Type B• Try to do more and faster • Easygoing• Concerned with speed, • Take difficulties in their stride performance and productivity • Spend time on what they‟re doing• Tend to be aggressive, impatient, • Rarely harassed intolerant, hard driving and always hurried • Take time to ponder alternatives• Preoccupied with time • Usually feel there‟s plenty of time• Start early and finish late • Not as preoccupied with time• Strong competitive tendency • Less prone to heart attacks• Always want to succeed• More likely to have heart attacks 4 4
  5. 5. Stress Test – How Stressed Are You?Ask Yourself?• How do you cope with the following situations:• Driving in rush hour• Getting a last minute work assignment• Misplacing something in the house or having something break while using it• Dealing with incompetence at work• Planning your budget• Being blamed for something• Waiting in a long line at the store or bank WHAT ACCORDING TO YOU IS STRESS? 5 5
  6. 6. Performance PressureSigns Of Stress Physical• Headaches, indigestion, throbbing heart, allergies, infections, twitching, nausea, tiredness, weight loss/gain, vague aches and pains Mental• Indecision, making mistakes, forgetfulness, poor concentration, easily distracted, worrying more, making hasty decisions Emotional• Irritability, anger, alienation, nervousness, apprehension, loss of confidence, tension, cynicism, job/life dissatisfaction Behavioural• Unsociable, restless, unable to unwind, appetite loss/gain, increase in drinking/smoking, taking work home, too busy to relax, poor personal management 6 6
  7. 7. Performance PressureCauses – The How Of Stress Where you work Red tape, changes, demands from customers, uncertain future, technology changes, poor job understanding, lack of networking, low focus on key performance indicators Your job Volume of work (too much/little), deadlines, pressures, being responsible for staff, wrong assumptions, poor teamwork, interpretation problems Your career to date Still not found your niche, no clear goals, reached your plateau, ambition Your relationships Colleagues, friends, partner, boss, staff, children and families Conflicts Unable to find a balance between work and home; worried about money Self-imposed Giving yourself a hard time, materialism, low self-image, poor self- management 7 7
  8. 8. Performance PressureStress – What is it?What Is Stress?Stress is a condition or feeling experienced when a person perceives that demandsexceed the personal and social resources the individual is able to mobilizeThe Bad NewsStress is an inescapable part of modern lifeThe Good NewsStress Isnt Altogether Bad NewsStress results in :• Wear and tear” of our body• Physical & emotional effects• Positive or negative feelings.• + ve compels us to take action.• Eg- deadlines, competition, confrontations etc.• - ve feelings of distrust, rejection, anger, depression 8 8
  9. 9. Stressors, Stress and StrainStress is the physiological and psychological response to demands that are perceived tobe challenging or threatening. • The Interrelationships Strain Stressors (physiological) (physical) Cognitive Strain Appraisal STRESS (behavioural) Strain (psychological) 9 9
  10. 10. Performance Pressure The “Why” Of StressIt is all a matter of PERCEPTION• Right perceptions lead to CONSTRUCTIVE STRESS• Wrong perceptions lead to DESTRUCTIVE STRESS RESS ST BURN OUT EFFECTS• Complaints of fatigue, being overworked, exhaustion• Shows loss of enthusiasm, energy, drive, pep team spirit• Shows loss of imagination, creativity, refusal to take risks• Becomes defensive easily, has poor relationships with key people• Is disorganized, has poor recall, memory loss 10 10
  11. 11. Two Types Of Coping – Their Effects on Burnout CONTROL COPING (taking charge Reduces over one’s life) BURNOUT Strengthens ESCAPE COPING (passively letting things happen to you) 11 11
  12. 12. Managing Performance PressureControl Coping – Identify and deal with Stressors• Identify Stressor• Try to reduce or eliminate it• Change your response to it• Use coping resources available• Develop new coping resources• Identify and create additional coping resources 12 12
  13. 13. Managing Performance PressureRelationship Stressors - Working With Your BossTHINGS TO CONSIDERAims and values• What does he want for himself and others?• How ambitious is he?Strengths and weaknesses• What is she good at, likes/dislikes doing?• Is she good at ideas or relies on others to do the thinking?Working style• Does he prefer written or verbal reports, like or dislike formal meetings, like to be presented with solutions, prefer things simple and straightforward?Circumstances• What are the pressures on her? How does she get on with her boss?• What‟s happening at home? 13 13
  14. 14. Managing Performance PressureRelationship Stressors - Working With Your bossDEVELOPING THE RELATIONSHIP The relationship you develop needs to recognise:• Your styles, goals, strengths, circumstances• Need for a constructive exchange of information and ideas• Dependence on each other for progress Get involved and keep close:• Find out what your boss is working on• Share strengths and remove or avoid sources of conflict• Don‟t rely on him or her for constant guidance; you can provide: - ideas and alternative ways of looking at situations - your views of the problems and solutions• Invest time getting to know how your boss operates and what he or she expects. 14 14
  15. 15. Managing Performance PressureRelationship Stressors - Handling Pressure From Your Boss WHAT TO DO IF ...• He makes unrealistic demands:• Explain how you feel about it• Remind him about your other current work load• Try saying „no‟• She doesn’t tell you what’s going on:• Think why this might be (politics or something you have done)• Try and find out elsewhere• Confront her; again, be assertive - tell her how you feel• He’s inconsistent:• Remind him of the decisions/policies, etc• Find out why - it may be an organisational problem/difficulty 15 15
  16. 16. Managing Performance PressureRelationship Stressors- Working With A Team WHAT MAKES A GOOD TEAM?• Common goals/objectives agreed by all members• Sound procedures and ways of working• Appropriate leadership• Openness and confrontation• Co-operation and conflict• Regular review: „What are we trying to achieve?‟• Get on well with others in and outside the organisation• Opportunities for individual growth Good teams (in practice) also:• Display plenty of energy, activity, laughter and humour• Are loyal to each other and don‟t run down others• Take initiative and show enterprise• Listen to each other and outside views 16 16
  17. 17. Managing Performance PressureWork Stressors - Interruptions WHERE DO THEY COME FROM?• Boss• Who often has the power when it comes to setting priorities• Subordinates• The more accessible you are, the more they‟ll use/abuse you• Fellow workers• Interrupt for many reasons from social to work-related• Clients and customers• These you can‟t ignore• Phone• Sounds familiar• Interruptions blow you off course, but they can be managed. 17 17
  18. 18. Managing Performance PressureWork Stressors - Handling Interruptions• When you‟re interrupted, ask yourself what‟s more important: the interruption or what you‟re working on?• Keep a „To Do‟ list to re-focus on what you should be doing• Try to keep interruptions short - „What do you want, why, when, etc?‟• Keep a log of who/what interrupts you; a pattern may emerge• Be assertive; learn to deal with „Have you got a minute?‟• Invent a deadline• Continue to look busy - stand up to interruptions - remove the chair in front of your desk - reduce eye contact - collect your papers, check your watch• Go to them - this way you can leave any time• Learn to say „no‟• Plan a quiet hour 18 18
  19. 19. Managing Performance PressureWork Stressors – Managing Self and Time• Acknowledge that you‟ll never have all the time you need to do what you want• Recognise that lack of time is often a symptom of other problems (eg: poor planning, inability to prioritise, taking on too much)• Remember that if things are really important you‟ll find the time - from somewhere• So ...• Build on what works for you• Don‟t set out to make dramatic changes to the way you operate - try new ideas gradually• Try working smarter and not simply harder• Above all, if managing time is a problem for you, do something 19 19
  20. 20. Managing Performance PressureWork Stressors - Practical Tips• Remember, you have some choices - do nothing, fight it or learn to manage it by:• Identifying what causes you stress and how it shows itself• Improving your listening skills – busy people can be bad listeners• Learning to Prioritize• Concentrating on what must be done and cutting out all those non- essential meetings, phone calls and visitors• Learning to delegate and trust others; none of us is indispensable• Learn to say no – dont take on everything that comes your way• Pacing yourself; have 10 minute breaks throughout the day• Being tidy and organised; untidiness creates its own problems• Learning to relax and switch off - DON’T take work home• Get a balance between work and home; your life is important too! 20 20
  21. 21. Overcoming Performance PressureStress ManagementShould we let stress control us…..a big question?Stress Management is the ability to maintain control when situations, people,events make excessive demands Coping Strategies Deal with Anxiety What is your Self Concept How do you evaluate your Self Image Self Esteem Do you have a love or high Self Esteem What „s on your mind Desensitize and Reprogram yourself Know your emotional triggers Work on your Self Concept, Self Image and Self Esteem 21 21
  22. 22. Overcoming Performance PressureDeal with Anxiety Wipe out Worry• Postpone worrying• Be realistic about the downside• Focus on your successes• Take a short relaxation break• Recognise and admit that you are feeling stressed and anxious• Give yourself permission to feel anxious about whatever it is that is bothering you. But ask “How much anxiety is too much"• Try to pinpoint what it is you are anxious about.• Become aware of your bodys symptoms. Dont let them scare you, let them talk to you 22 22
  23. 23. Overcoming Performance Pressure Internal Stressors – What Is Your Self Concept?• Self Concept is the idea we have in our head about who and what we are• It is what you understand about yourself, how you define yourself• Of all the judgments you make in life, none is as important as the one you make about yourself.• Once we have an idea fixed in our head we reinforce it subconsciously• Self Concept is linked to Self Image, Self Worth and Self Esteem• If your Self Concept has too many negative aspects it can be bad for your Self-Esteem 23 23
  24. 24. Overcoming Performance PressureHow do you evaluate your Self Image? The Successful Way You Look At Yourself Your Self Image isnt just what you see in the mirror It includes the thoughts you have about your appearance, your strengths and weaknesses as well as how you think others perceive you Many people have a distorted self image with negative labels attached to them Our Self Image is shaped by:  What we are told about ourselves when we are young The world you live in Advertising and media Often these standards are impossible to uphold A negative Self Image creates massive stressors in your life – disappointment with self, doubt, feeling of failure Look into the mirror of your life and get a realistic view of yourself Appreciate who you are and what you have Tell yourself – I like what I see in the mirror and I like what I see in my life 24 24
  25. 25. Overcoming Performance PressureInternal Stressors – Self Esteem You are the only person in the world that can establish, build and nurture your Self-Esteem• Self Esteem is your control, your approach to the attacks of "reality"• Your self-esteem is your appraisal, your evaluation and your feelings about yourself. Your opinion of the person who you have been living with since you were born: Yourself. Where does Self Esteem Come from?• You are not born with low Self Esteem• It is something you have learned from reactions to things that have happened to you and people you have interacted with. Self Esteem can be damaged by• Negative comments from primary care givers• Disappointment in relationships• Abusive relationships• Major mistakes in life Your Inner Critic is the worst enemy of Self Esteem echoing the negative talk you have heard from others 25 25
  26. 26. Overcoming Performance Pressure Internal Stressors – Do you have low or high Self Esteem Signs of Low Self Esteem• Negative Self talk – ways that your thinking can be distorted• Frequently apologizing• Focusing on your flaws• Rejecting positive comments or compliments• Avoiding risk• Avoiding eye contact• Pessimism People with high self-esteem• Have confidence in their ability to meet day to day challenges• Don‟t spend a lot of time worrying about what other people think of them.• Don‟t have a need to put down other people• Are able to learn from their mistakes• Are able to laugh at themselves• Are able to take criticism without being devastated or crippled by it 26 26
  27. 27. Overcoming Performance PressureInternal Stressors – Whats on your Mind? The way you think• Negative thinking• Inappropriate Self Talk• All or nothing thinking• Overgeneralization• Mental filter• Discounting the positives• Magnification or minimization• Emotional reasoning• “Should” statements• Labelling• Blame Take responsibility and make some positive changes 27 27
  28. 28. Overcoming Performance Pressure Desensitize And Reprogram Yourself• Deal with high or unrealistic expectations• Recognize your own ability and potential• Tune out abusive remarks. They are only words, even though they hurt.• Stay calm and don‟t give your „opponents‟ the satisfaction of seeing you react in front of them (deal with your feelings later).• Change your automatic negative emotional response to a positive one (with humour, If you can). 28 28
  29. 29. Overcoming Performance Pressure Internal Stressors - Know Your Emotional TriggersKnow Your Emotional Triggers• We all have our triggers - words, expressions, a look in the eye - which press that button marked blast off.• If you want to see sparks coming from my eyes, just call me stupid.Your key task:• Ask yourself: „What hurts me most? Why?• How do I react?‟• Get to know your triggers and work on neutralising them. 29 29
  30. 30. Self Concept, Self Image, and Self Esteem Believe In Yourself• Recognize that your self concept can be mistaken and correct it• Be aware of the Inner voice that drags you down• Change your attitude – do not behave in a self defeating way• Think positively about yourself and about the situation. Matters can be resolved if you believe they can.• Think positively about the difficult person -hard to do but it helps to prevent a build up of your own antagonism.• Believe that you deserve better Remember – your thoughts and feelings affect your self esteem and your self esteem in turn drives the way you think and feel 30 30
  31. 31. Reactive Behaviour and Proactive Behaviour Try to respond and not react• Stimulus –Response• Between them there is some space or Time• We can utilize that time to decide our response to people or situations Stimulus Response Freedom of ChoiceAnticipation! Advance Planning! Foresight! 31 31
  32. 32. Managing and Overcoming Performance PressureRemember that:In the short run, anyone, can be a victim, even youIn the long run, there are no victims--- only willing participantsThe key to winning back your time is to be more effective at being rather than doingYou don‟t have to catch the ball every time someone throws it at youLearn how to say NO!!You are more resourceful than you often acknowledge andYou always have more options than you know 32 32
  33. 33. Managing and Overcoming Performance Pressure• Encourage yourself• Think positive• Get to know yourself• Help others• Choose your friends wisely• Stand up for your rights as a person• You have the right to change your mind• Use daily affirmations to hijack negative thoughts• Have a Winner Mentality 33 33
  34. 34. ® Leading People. Leading Organizations. Thank you 34 34