Time and Stress Management

What Is Stress?

Stress

Psychological, Emotional, Physiological

Response

Stressors

Threatening Environmental Conditions

Why Is Stress
Management Important?

Organizational Costs
Individual Costs

Health Impairment
Job Burnout
Performance Decline

Exhibit 6.1: Relationship Between

Stress and Job Performance

Experiencing stress
STRESSORS

REACTIONS

Anticipatory,
Encounter,Time,
Situational

Physiological,
Psychological

RESILIENCY
Physical
Psychological
Social

Exhibit 6.2: Model of the Stress Management Process

Potential Stressors
Personal Factors
Family problems
Financial problems
Health problems
Organizational Factors
High stress occupation
Job role
Overload
Under-utilization
Role ambiguity
Role conflict
Responsibility for others
Job Environment
Poor working conditions
Organizational politics
Poor work relationships
Environmental Factors
Economic Uncertainty
Technological Change
Politics

Experienced Stress
(SYMPTOM AWARENESS)
Stress Management
Individual
Seek help
Time management
Change jobs
Build resiliency
Personality
Companionship
Experience
Health (Exercise, diet)
Relaxation
Recreation
Organizational
Job Design
Selection & Placement
Training & Mentoring
Team Building
Employee Assistance
Communicating
Wellness Promotion

Consequences
Psychological
Heart Disease
Ulcers
Headaches
Emotional
Anxiety
Depression
Burnout

Behavioral
Aggression
Productivity
Avoidance
Successful Coping
High self esteem
Goal accomplishment
Feeling of well being

Managing Stress: Objectives

Becoming Aware of Negative Stress

Symptoms
Determining the Sources
Determining the Cause
And then

Cope temporarily with the stress

Eliminate stressors
Develop resiliency

How Can Awareness of Stress

Symptoms Be Enhanced?

Physical Symptoms
Psychological Substitutes
Never

Rarely

Sometimes Often Always

Constant fatigue

[]

[]

[]

[]

[]

Low energy level

[]

[]

[]

[]

[]

Recurring headaches

[]

[]

[]

[]

[]

Gastrointestinal disorders

[]

[]

[]

[]

[]

Bad breath

[]

[]

[]

[]

[]

Sweaty hands or feet

[]

[]

[]

[]

[]

Dizziness

[]

[]

[]

[]

[]

High blood pressure

[]

[]

[]

[]

[]

Pounding heart

[]

[]

[]

[]

[]

Sources of Stress

Major Organizational Stressors

Major Personal Stressors

High-stress Occupations
Job Role
Interpersonal Relationships
Family Problems
Financial Problems
Health Problems
Personality

Major Environmental Stressors

Economic Uncertainty
Political Uncertainties
Technological Change

Types of Stressors: Causes

Time
Encounter
Situational
Anticipatory

Managing Stress
Eliminate
Stressors

Develop
Resiliency

Temporary
coping
mechanisms

Permanent
effects

Long term

Short term

Enactive
approach

Proactive
approach

Reactive
approach

Long time
required

Moderate time
required

Immediate

Resiliency:

Physiological

Cardiovascular
conditioning
Proper diet

Social

Supportive relations
Mentors
teamwork

Psychological
Balanced

lifestyle

Hardy

personality

Small

wins strategy

Relaxation

techniques

Short term strategies

Reframing
Imagery

Types of stressors and what we

can do about them

Time Stressors

Work overload
Lack of control

Elimination Strategies

Principles of time management

Delegation

Eliminating time stressors:

Time management

Effective time management can enable

managers to gain control over their time and
organize their fragmented, chaotic
environment.

Effective time management

means

Spending time on important, not just urgent

matters
Distinguishing clearly between importance and
urgency
Focusing on results not methods
Not feeling guilty when saying no

Effective time management

URGENCY
IMPORTANCE

High
High

Low

Low

80/20 Rule

Activities

Time Spent

Results

Trivial

80%

20%

Vital

20%

80%

Efficient time management

Too little time; too much to do

How do I get more done?

Schedule

Schedule Activities
Horizontal Scheduling
Vertical Scheduling
Directing and Controlling

Rules

Read selectively

Make lists

Everything in its place

Prioritize

Multitask the routine

Discretionary task jar

Divide up the big jobs

Critical 20%
Best time for important jobs

Arrange non-interrupted
time

Dont procrastinate
Keep track of time
Set deadlines
Use waiting time
Designate time for busy
work
Closure on one thing a day
Schedule personal time
Limit worry time
Long term objectives
Continuous improvement

Tips for managers

Hold routine meetings at end of day

Set time limit
Hold meetings only if needed
Agendas, minutes
Start on time
Paper work decisions
Organize
Limit interruptions

Delegate
Empowerment: allow for initiative
Give credit to those who deserve it

Types of stressors and what we

can do about them

Encounter Stressors:

Role Conflicts
Issue
Interaction

Elimination Strategies:

Delegation
Interpersonal skills

Conflict resolution

Resilience

Social support; Collaboration

Self awareness
EQ

Types of stressors and what we

can do about them

Situational Stressors:

Elimination Strategies:

Unfavourable working conditions

Rapid change
Work redesign
Changing jobs

Short term Strategies

resiliency

Work redesign

Level of task demand

Level of autonomy (individual control &
discretion)
Level of interest
Feedback

Types of stressors and what we

can do about them

Anticipatory Stressors:

Unpleasant expectations
Fear

Elimination Strategies:

Time management

Priorities; planning

Short term strategies

Resiliency

Stress and Self awareness

Values
Attitude towards change
Cognitive style
Interpersonal orientation

There is more to life than

increasing its speed.

Mahatma Gandhi