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WHAT ISWHAT IS STRESSSTRESS??
StressStress (stres),(stres), noun.noun.
1.1. A specific responseA specific response
by the body to aby the body to a
stimulus, as fear orstimulus, as fear or
pain, that disturbs orpain, that disturbs or
interferes with theinterferes with the
normal physiologicalnormal physiological
equilibrium.equilibrium.
2.2. Physical, mental, orPhysical, mental, or
emotional strain oremotional strain or
tension.tension.
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• Limited short-term memory• Personality conflicts
• Mental shortcuts (biases)• Lack of alternative indication
• Inaccurate risk perception (Pollyanna)• Unexpected equipment conditions
• Mindset (“tuned” to see)• Hidden system response
• Complacency / Overconfidence• Workarounds / OOS instruments
• Assumptions (inaccurate mental
picture)
• Confusing displays or controls
• Habit patterns• Changes / Departures from routine
• Stress (limits attention)• Distractions / Interruptions
Human NatureWork Environment
• Illness / Fatigue• Lack of or unclear standards
• “Hazardous” attitude for critical task• Unclear goals, roles, & responsibilities
• Indistinct problem-solving skills• Interpretation requirements
• Lack of proficiency / Inexperience• Irrecoverable acts
• Imprecise communication habits• Repetitive actions, monotonous
• New technique not used before• Simultaneous, multiple tasks
• Lack of knowledge (mental model)• High Workload (memory requirements)
• Unfamiliarity w/ task / First time• Time pressure (in a hurry)
Individual CapabilitiesTask Demands
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EUSTRESS
Eustress or positive stress
occurs when your level of
stress is high enough to
motivate you to move into
action to get things
accomplished.
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DISTRESS
Distress or negative stress
occurs when your level of
stress is either too high or too
low and your body and/or mind
begin to respond negatively to
the stressors.
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Stress is notis not
in our
environment…
…it isit is what
we perceive in
our mind and
body.
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RESISTANRESISTAN
CECE
The body tries to cope andThe body tries to cope and
adapt to the continuedadapt to the continued
stress and begins thestress and begins the
process of repairing anyprocess of repairing any
damage caused by thedamage caused by the
stress.stress.
If the stress can beIf the stress can be
overcome the body repairsovercome the body repairs
the damage and thethe damage and the
physical signs disappear.physical signs disappear.
Resistance to stress isResistance to stress is
increased each time it’sincreased each time it’s
dealt with leaving usdealt with leaving us
stronger than before.stronger than before.
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EEXXHHAAUUSSTTII
OONN
If there is no relief from
the stress, the body and
mind cannot repair the
damage.
This can result in
emotional, mental, and
physical problems.
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SYMPTOMSSYMPTOMS
Work related stress has a way of creepingWork related stress has a way of creeping
into our lives, sometimes without our eveninto our lives, sometimes without our even
realizing it. Some of the symptoms arerealizing it. Some of the symptoms are
minor, while others are more serious andminor, while others are more serious and
even hazardous to your health. You may beeven hazardous to your health. You may be
stressed out if you…stressed out if you…
Have a hard time making decisionsHave a hard time making decisions
Have trouble meeting importantHave trouble meeting important
deadlinesdeadlines
Experience feelings of fatigue orExperience feelings of fatigue or
sleepiness even with enough sleepsleepiness even with enough sleep
Have low self-esteemHave low self-esteem
Feel that there just aren’t enough hoursFeel that there just aren’t enough hours
in the day to get the job donein the day to get the job done
Tend to criticize and be argumentativeTend to criticize and be argumentative
Experience moodiness or depressionExperience moodiness or depression
Are forgetfulAre forgetful
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STRESS SYMPTOMSSTRESS SYMPTOMS
IIII
Get the constant feeling thatGet the constant feeling that
something is wrong or missingsomething is wrong or missing
Have a change in appetite soHave a change in appetite so
that you eat more or less thanthat you eat more or less than
usualusual
Find yourself smoking,Find yourself smoking,
drinking, or using drugs todrinking, or using drugs to
cope with your jobcope with your job
Experience rapid, irregularExperience rapid, irregular
heartbeats or heart poundingheartbeats or heart pounding
Experience rapid breathing orExperience rapid breathing or
hyperventilationhyperventilation
Get muscle aches,Get muscle aches,
headaches, or migrainesheadaches, or migraines
Have high blood pressureHave high blood pressure
Break out in skin rashesBreak out in skin rashes
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DURING TIMES OF CRISISDURING TIMES OF CRISIS
Give yourself credit for being human;Give yourself credit for being human;
intentional self-care is crucial.intentional self-care is crucial.
Recognize that your mind is not fullyRecognize that your mind is not fully
functioning.functioning. DO NOTDO NOT make any majormake any major
life changes or life decisions until thingslife changes or life decisions until things
calm down.calm down.
Follow the AA motto:Follow the AA motto:
““One Day at a Time.”One Day at a Time.”
KnowKnow that this too shall passthat this too shall pass..
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Coping with Stress
Developing a personal Stress
Management Program
Self-awareness and self-
monitoring
A balanced lifestyle
Nutrition, exercise and rest
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A Balanced Lifestyle
Each day we need to:
Engage in productive
activity
Address our spiritual
needs
Seek intellectual
challenge
Play
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Productive Activity
Productive activity can
encompass paid employment,
volunteerism, hobbies, etc.
We derive a sense of
accomplishment from the tasks
performed
We derive a sense of
contribution or completion from
the activity
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Spiritual Needs
Spiritual activities feed the
soul and are often contained
in daily rituals or comfort
routines.
They can encompass
meditation, prayer, poetry,
formal religious services, a
12 step meeting, etc.
They can be the “wow” of a
sunrise, the calm of a warm
bath, or the wisdom of a
child’s observation.
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Intellectual Challenge
Intellectual challenge opens
us up to new ideas and
perspectives – new
approaches to familiar
problems.
Intellectual challenge
encompasses learning
something new each day,
gaining mastery over a new
skill, or exercising our minds
beyond what we commonly
experience in our daily
routines.
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5 EASY WAYS TO ADDRESS5 EASY WAYS TO ADDRESS
SS TT RR ee ss ss ss ss………………….z………………….z zz zz zz zz zz zz zz zz zz zz zz
zz zz zz
Take deep breathsTake deep breaths
Take a walk;Take a walk;
escape from yourescape from your
environmentenvironment
Say no to what youSay no to what you
don’t have time fordon’t have time for
or what isn’tor what isn’t
interestinginteresting
Leave work earlyLeave work early
(or at least on(or at least on
time)time)
Relax yourRelax your
demands ondemands on
yourself a bit; mostyourself a bit; most
of us expect toof us expect to
muchmuch
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55 MOREMORE WAYSWAYS
TO ADDRESSTO ADDRESS
STRESSSTRESS
Let yourself ask questions, andLet yourself ask questions, and
communicate with co-workers.communicate with co-workers.
Do unpleasant tasks in the morningDo unpleasant tasks in the morning
to get them over with.to get them over with.
Simplify things whenever possible.Simplify things whenever possible.
Look at large, overwhelmingLook at large, overwhelming
projects as a series of steps youprojects as a series of steps you
complete one at a time.complete one at a time.
Let yourself laugh, especially whenLet yourself laugh, especially when
you feel grumpiest.you feel grumpiest.
Live in the present—don’t spendLive in the present—don’t spend
time worrying about how muchtime worrying about how much
better things were in the past orbetter things were in the past or
what might happens in the future.what might happens in the future.
Most people who are able toMost people who are able to
manage stress have perfected themanage stress have perfected the
art ofart of living in the now.living in the now.
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EIGHT THINGS THIS BOOK WILLHELP YOU ACHIEVE
1. Get out of a mental rut, think new
thoughts, acquire new visions,
discover new ambitions.
2. Make friends quickly and easily.
3. Increase your popularity.
4. Win people to your way of thinking.
5. Increase your influence, your
prestige, your ability to get things done.
6. Handle complaints, avoid arguments,
keep your human contacts smooth and
pleasant.
7. Become a better speaker, a more
entertaining conversationalist.
8. Arouse enthusiasm among your
associates.
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Fundamental Facts You
Should Know About
Worry
Live in "Day-tight Compartments“
In the spring of 1871, a young man picked up a book and read
twenty-one words that had a profound effect on his future. A
medical student at the Montreal General Hospital, he was
worried about passing the final examination, worried about
what to do, where to go, how to build up a practice, how to
make a living.
"Our main business is not to see
what lies dimly at a distance, but
to do what lies clearly at hand.“
The twenty-one words that this young medical student read
in 1871 helped him to become the most famous
physician of his generation. He organized the world-
famous Johns Hopkins School of Medicine. He became
Professor of Medicine at Oxford the highest honor that
can be bestowed upon any medical man in the British
Empire. He was knighted by the King of England. When
he died, two huge volumes containing 1,466 pages
were required to tell the story of his life.
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A Magic Formula For
Solving Worry Situations
Willis H. Carrier, the brilliant engineer who
launched the air-conditioning industry, and
who is became head of the world famous
Carrier Corporation in Syracuse, New York.
"When I was a young man," Mr. Carrier said,
"I worked for the Buffalo Forge Company in
Buffalo, New York. I was handed the
assignment of installing a gas-cleaning device
in a plant of the Pittsburgh Plate Glass
Company at Crystal City, Missouri-a plant
costing millions of dollars. The purpose of this
installation was to remove the impurities from
the gas so it could be burned without injuring
the engines. This method of cleaning gas was
new. It had been tried only once before- and
under different conditions. In my work at
Crystal City, Missouri, unforeseen difficulties
arose. It worked after a fashion -but not well
enough to meet the guarantee we had made.
"I was stunned by my failure. It was almost as
if someone had struck me a blow on the head.
My stomach, my insides, began to twist and
turn. For a while I was so worried I couldn't
sleep.
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A Magic Formula For
Solving Worry Situations
"Step I. I analyzed the situation fearlessly
and honestly and figured out what was the
worst that could possibly happen as a result
of this failure. No one was going to jail me
or shoot me. That was certain. True, there
was a chance that I would lose my position;
and there was also a chance that my
employers would have to remove the
machinery and lose the twenty thousand
dollars we had invested.
"Step II. After figuring out what was the
worst that could possibly happen, I
reconciled myself to accepting it, if
necessary. I said to myself: This failure will
be a blow to my record, and it might
possibly mean the loss of my job; but if it
does, I can always get another position.
"Step III. From that time on, I calmly
devoted my time and energy to trying to
improve upon the worst which I had already
accepted mentally.
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Will the magic formula of Willis H.
Carrier, described earlier solve all
worry problems? No, of course not.
Then what is the answer? The answer
is that we must equip ourselves to deal
with different kinds of worries by
learning the three basic steps of
problem analysis. The three steps are:
1. Get the facts.
2. Analyze the facts.
3. Arrive at a decision-and
then act on that decision.
