Basics of Workplace Stress Management

Lazarus (building on Dr. Selye's work) suggested that there is a difference between eustress (term for positive stress), and distress (word for negative stress).

In daily life, we often use the term 'stress' to describe negative situations.

Nervous Breakdown





Stress cannot be avoided. It is natural response to certain situations.






Question for everyone:
Do you know your breakdown point (it differs from person to person) when you transition from eustress to distress?

Question: What are first signs of stress?
Answer:
Sign 1: If you feel you are losing the ability to think.

Sign 2: Frequent headaches, body pain. Health deteriorates.

Sign 3: People start to ask around you:
"Are you doing alright?"
"How is life?"

~ ~ ~

To counter stress...

- Take a break.

- Identify three things that you can do to energize yourself.

Note about extroverts and introverts, and their preferences in activities to counter stress:

Extrovert might do the talking. They generate energy from outside.

Introvert might do meditation. They generate energy from within.

People might choose different options to de-stress.




Note: Prefrontal cortex is responsible for 'being in the now', responsible for desicion making.

Cognitive impact:
% Difficulty in focusing.
% Difficulty in problem solving.

Emotional impact:
% Sadness
% Anger
% Fear
% Annoyed
% Disappointment




STRESS AND ITS CAUSES




Internal negative monologue is an example of internal stressor.

CIRCLES OF CONTROL, INFLUENCE, CONCERN




'Circle of control' is not shown here but it will be an even smaller circle than circle of influence.

Circle of influence: All of those variable on which you have a direct influence.

Circle of concern: Variable that you have concern about but no control or influence.

COC and COI concept originated in the 'Behavioral Science'.

WORKPLACE STRESSORS


'Personal Difficulties' and 'Personal Challenges' is another dimension not mentioned in this list.

'Personal Challenges' might be like having a kid who cannot be on his own and needs attention. Or could be an elderly parent.

Stresful situation created in personal life that spans into our professional life. There could be relationship strifes.

Note: Domestic violence could be a challenge in personal life, the impact of which could have far reaching impact on the person.
A study found that cases of domestic violence have shot up by over 30% during pandemic and lockdown in the months starting from April 2020.

YOUR INNER TRAPS






CASE STUDY: IDENTIFY INNER TRAPS FOR THIS PERSON






HANDLING YOUR INNER TRAPS




3 STAGES OF CALMING DOWN




Note: Prefrontal Cortex is responsible for critical thinking. Amygdala is the place where emotional thinking happens.
Your prefrontal cortex should not let in the state of 'Amygdala Hijack' or the 'Emotional Hijack'.




Now answer this question: "I effectively use each healthy living practice:"
1: To a great extent
2: To a moderate extent
3: To a minimal extent
4: Not at all

Note: You can use a day planner journal to gather your thoughts for the day at its start. Or you can also write a "Gratitude List in a Journal" at the end of the day.

Budddha's First Arrow and Second Arrow 

The Buddha once asked a student, “If a person is struck by an arrow, is it painful?” The student replied , “It is.” The Buddha then asked, “If the person is struck by a second arrow, is that even more painful?” The student replied again, “It is.” The Buddha then explained, “In life, we cannot always control the first arrow. However, the second arrow is our reaction to the first. And with this second arrow comes the possibility of choice.”

The first arrow is our human conditioning to cling to comfort and pleasure and to react with anger or fear to unpleasant experience. It’s humbling to discover that willpower is often no match for these primal energies. We believe we should be able to control our “negative” emotions, then they just storm in and possess our psyches. We think we should be able to stop our obsessive thoughts or compulsive behaviors, but the anxious rehearsing, the cravings for food or attention, hound us throughout the day.

The second, more painful arrow is our reaction to these “failures.” Sometimes our self-aversion is subtle; we’re not aware of how it undermines us. Yet often it is not— we hate ourselves for the way we get insecure and flustered, for being fatigued and unproductive, for our addiction to alcohol or other substances. Rather than attending to the difficult (and sometimes trauma-based) emotions underlying the first arrow, we shoot ourselves with the second arrow of self-blame.

Awakening self-compassion is often the greatest challenge people face...

First arrow was not in our control. How we respond to the second arrow is based on our learning from first arrow.

Final Note:
The greatest weapon against stress is our ability to choose one thought over another.