STRESS

MANAGEMENT

Ag Program Human Resources

Bob Hensz

Overview

• What is Stress
• Effects
• Dealing with Stress
• Your Stress Management Plan

What is Stress??

Our response to any situation

we find challenging,
frightening, or difficult

1
 Stress

• Everyday fact of life

• Stress can be good
• Excessive stress can be harmful

Hanson’s Stress Model

Positive Stress Results

• Enables concentration
• Increases performance
• Energizes you into motion

2
 Negative Stress Results

• Loss of motivation
• Reduces effectiveness
• Physical, mental, and behavioral problems

Physical Stress Signs

• Increased breathing
• Heart rate increase
• Muscles tighten
• Cold clammy hands
• Hands shake

Long Term Physical Signs

• Immune system less efficient

• GI tract disorders
• Fatigue
• Sleeplessness
• Longer recovery from injury
• Endocrine system problems

3
 Mental Stress Signs

• Anxiety
• Forgetfulness
• Depression
• Apathy
• Confusion

Behavioral Signs of Stress

• Hostility
• Listlessness
• Irritability
• Under/over eating

Signs of Job Stress

• Resist going to work

• Tired all day
• Watch the clock
• Loss of concentration
• Not open to change
• Excessive absenteeism

4
 React or Deal with It?

• Watch more TV • Exercise

• Over/under eat • Eat properly
• Blame others • Talk to a
• Smoke, drink, drug friend/counselor
use • Join a support group
• Drive too fast/reckless • Be active with family
• Withdraw

How To Manage Stress

• Identify your stressors

• Know how you react
• Learn techniques to deal with stress
• Integrate stress management into your daily
life

Mental Techniques

• Time management
• Organize
• Re-label
• Problem solve

5
 Identify Important Things

• Identify your values

• Set goals
• Establish priorities

Diversions

• Music
• Hobbies
• Play
• Learning
• Vacation

Physical Techniques

• Body Scan – “relax-let go”

• Deep breathing
• Exercise
• Meditation
• Imagery
• Nutrition
• Rest
• Laughter

6
 Workplace Skills

• Delegate
• Anticipate problems
• Be assertive
• Be decisive
• Organize
• Balance work and personal time

Stress Management Plan

• Identify Stressors
• Determine your reactions
• Techniques currently used
• Techniques to add or change

Summary

• Definition of Stress
• Results of Stress
• Stress Signs
• How to Manage Stress
• Stress Management Plan

7
 Supplemental materials

• Stress busters
• Stress triggers
• Effects of stress
• Techniques for stress reduction

Resources

• Peter G. Hanson, Joy of Stress, 1985

• Charles B. Inlander, Stress: 63 Ways to
Relieve Tension and Stay Healthy, 1996
People’s Medical Society