人力资源 - 工作态度-LivingwithStress

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1、 bcLiving with StressDecember 1998Copyright 1998 Bain&Company,Inc.Author:Contributor:Steven AndersonDianna Magnani1bcCopyright 1998 Bain&Company,Inc.Living with StressBOS AgendaWhat is Stress?Negative Stress Overload SymptomsManaging StressDefining Your Life PurposeConducting a Personal InventoryMin

2、imizing Vulnerability to Negative StressIdentifying Stress Trigger EventsStress Management TechniquesKey Takeaways2bcCopyright 1998 Bain&Company,Inc.Living with StressBOS Definition of Stress Stress is a normal and natural phenomenon in our lives.It is the natural conflict,opposition,or resistance t

3、hat occurs in our body as we continually adjust to our changing environment and life.3bcCopyright 1998 Bain&Company,Inc.Living with StressBOS The Role of PerceptionsPerceptionsInternal Demandsresponsibilitiesobligationsself criticismExternal DemandsworkfamilysocialenvironmentfinancialAttitudes,value

4、s,andbeliefsStressresponsePastexperiencesStress results from our perceptions of an event.An event,in and of itself,is not stressful.It is our perception of the event that activates our bodys stress response.4bcCopyright 1998 Bain&Company,Inc.Living with StressBOS The bodys normal physiological react

5、ion to stress is as follows:Stress ResponseEventPerceptionsBody releases stress hormonescausing the“Fight or Flight”responseBody discharges energy by fighting,fleeing or expressing emotionBody induces relaxation,reversing previous reactions5bcCopyright 1998 Bain&Company,Inc.Living with StressBOS Per

6、sonal Integrity and Life Purpose Positive stress is healthy and results from events that are in alignment with our personal integrity and/or our true purpose in life.Negative stress is destructive and results from events that are not in alignment.Personal integrity:Life purpose:Having personal integ

7、rity means living true to a set of values,beliefs,and principles that give direction,balance,and focus to your life.Every individual has a purpose in life that is completely unique.Our most important job in life is to discover and then fulfill our personal purpose.Some people know what their purpose

8、 is early in life;others discover it over time-their purpose is revealed to them very much like the clues in a treasure hunt,one clue at a time.6bcCopyright 1998 Bain&Company,Inc.Living with StressBOS Positive vs.Negative Stress Positive and negative stress impact us very differently.Positive Stress

9、Negative StressProvides the tension necessary to make us strongerGears us up to meet the demands of a situationCompels us to actionWears us downCan lead to feelings of mistrust,anger,rejection,or depressionCan lead to minor or serious illnessDeadlines,competition,confrontations,and even our frustrat

10、ions and sorrows,can add depth or excitement to our livesDoing things that we dread to do can sap our energy and cloud our judgment7bcCopyright 1998 Bain&Company,Inc.Living with StressBOS Signs of StressSigns of Positive StressSigns of Negative StressSense of excitementAbility to get a lot of things

11、 done and be naturally charged to take on moreFeeling that time is passing by quickly because you are fully engaged in the activity Belief that things happen with ease Feeling that extraordinary results are produced,almost as if by magic Feeling healthy Sense of dread,resentment,anger or frustration

12、Feeling drained of energyFeeling that time drags on.You are aware of time ticking away or you are watching the clock as you laboriously work on an activityBelief that almost everything is a struggle,a fightFeeling that predictable results are produced and only after much sufferingFeeling lethargic,s

13、ickly,or depressedAbility to experience a full range of emotions Feeling stuck in one type of emotionSense of peace and rightness with life Sense of chaos and confusion in lifeHere are some common signs of positive and negative stress.8bcCopyright 1998 Bain&Company,Inc.Living with StressBOS AgendaWh

14、at is Stress?Negative Stress Overload SymptomsManaging StressDefining Your Life PurposeConducting a Personal InventoryMinimizing Vulnerability to Negative StressIdentifying Stress Trigger EventsStress Management TechniquesKey Takeaways9bcCopyright 1998 Bain&Company,Inc.Living with StressBOS Most peo

15、ple can deal with a small amount of negative stress regularly or a large amount for a short time.If you are experiencing the following negative stress overload symptoms,you may have gone beyond your optimal level.Negative Stress Overload Symptoms(1 of 2)Many coldsFrequent bouts of fluAllergiesMany l

16、ow grade infectionsHivesFeeling generally unwell or sickSores in mouthStrep throatMononucleosisPoor memoryDaydreamingIndecisivenessMental confusionRacing thoughtsConviction that everything turns our for the worstDifficulty falling asleepPoor judgmentDifficulty concentratingPreoccupationFeeling that

17、things are getting out of controlAnxiety or panicFrustrationAnger and irritationFeeling desperate,hopelessFeeling trapped,helplessFeeling blue or depressedFeeling guiltyFeeling self-consciousFeeling restlessImmune SystemCognitive SystemEmotional System10bcCopyright 1998 Bain&Company,Inc.Living with

18、StressBOS Negative Stress Overload Symptoms(2 of 2)SympatheticNervous SystemMuscular SystemTight muscles or muscular achesNervous ticksStuttering;voice shaky or strainedFrowning,wrinkling foreheadTension headachesBruxism(grinding or clenching teeth)Jaw pain or achePacing,finger-or foot-tapping,diffi

19、culty sitting stillTrembling or shakingBack painHigh blood pressureDizzinessPalpitationsSweaty palms,increased perspirationCold hands or feetRapid heart beatSudden bursts of energyMigraine headachesChest painShortness of breathParasympatheticNervous SystemChange in appetiteNauseaStomach pains or cra

20、mpsAcid stomach,heartburnProblems with urinationConstipationDiarrheaFrigidity or impotenceDry mouth or throatDifficulty swallowingArthritic joint painUnusual changes in bodyDiabetesSkin rashes or pimplesFatigue,feeling tiredInfertilityBloating,water retentionExcessive thirstChanges in skin color(e.g

21、.,gray pallor)Endocrine System11bcCopyright 1998 Bain&Company,Inc.Living with StressBOS Make Different ChoicesIt is ultimately up to you to take responsibility for your actions and to make choices differently in order to reduce your level of negative stress.The definition of insanity is someone who

22、continues to take the same actions but expects a different result.-Sigmund Freud12bcCopyright 1998 Bain&Company,Inc.Living with StressBOS AgendaWhat is Stress?Negative Stress Overload SymptomsManaging StressDefining Your Life PurposeConducting a Personal InventoryMinimizing Vulnerability to Negative

23、 StressIdentifying Stress Trigger EventsStress Management TechniquesKey Takeaways13bcCopyright 1998 Bain&Company,Inc.Living with StressBOS There are several actions you can take to manage stress.Managing StressDefine your life purposeConduct a personal inventoryMaintain good physical and emotional h

24、ealth to minimize your vulnerability to stress Identify stress trigger events and begin to examine where you are out of alignment with your personal integrity and where you are not fulfilling your true purpose in lifeModerate your physical and emotional reactions to stress by utilizing stress manage

25、ment techniques14bcCopyright 1998 Bain&Company,Inc.Living with StressBOS You must be aware of when you are making choices that are not in alignment with your life purpose.Ask yourself the following questions to help you define your life purpose:Life Purpose Exercise(1 of 2)Think about the times in y

26、our life when you felt that time stopped and you were fully present enjoying and engaged in what you were doing.What were you doing?Who was involved?What are the similarities among these situations?1.2.3.Consider how you serve others(e.g.,family,friends,charitable organizations).How do you feel abou

27、t serving others?Resentful or thankful,satisfied or overwhelmed,a sense of pride or a feeling of being used?Look at the areas that produce positive responses in you and ask the same questions as in part 1.Look at what gives you meaning in your life right now.15bcCopyright 1998 Bain&Company,Inc.Livin

28、g with StressBOS Life Purpose Exercise(2 of 2)Look back at your life and think about your personal treasure hunt and the clues you have received about your purpose in life.Map out the various clues and the directions in which they have led you.What was the last clue you found?Have you stopped lookin

29、g for clues?4.My life purpose is:Examine your answers to the previous questions.Look for common themes.Trust your intuition.With the themes in front of you,write down your life purpose.5.Evaluate and challenge your life purpose every 6 months.6.16bcCopyright 1998 Bain&Company,Inc.Living with StressB

30、OS Take time out to conduct a personal inventory and connect with your personal goals in the following areas.Personal InventoryFamilyWorkIndividual roles(How you are as an individual)Social being(How you relate to others)EnvironmentFinancesAreaWhat are my goals?How can I achieve my goals?17bcCopyrig

31、ht 1998 Bain&Company,Inc.Living with StressBOS Vulnerability to Stress Get enough sleep;maintain a consistent schedule of sleep Eat well-balanced,nutritious mealsExercise for cardiovascular fitnessSchedule open time each day for relaxation and fun;take breaksMaintain a positive and constructive atti

32、tude-do not be too hard on yourselfDevelop some mutually supportive relationshipsModerate your use of stimulants such as nicotine,caffeine,and alcoholYou can minimize your vulnerability to stress by maintaining good physical and emotional health.18bcCopyright 1998 Bain&Company,Inc.Living with Stress

33、BOS Vulnerability to Stress Exercise(1 of 2)NeverRarelySometimesOftenAlmostAlwaysI eat at least one hot,balance meal per dayI get 7-8 hours sleep at least 4 nights per weekI give and receive affection regularlyI have at least one relative within 50 miles on whom I can relyI exercise to the point of

34、perspiration at least twice per weekI limit myself to less than half a pack of cigarettes per dayI limit myself to fewer than 5 alcoholic drinks per weekI am the appropriate weight for my heightI am able to speak openly about my feelings when angry or worriedI have an income adequate to meet basic e

35、xpensesI get strength from my religious beliefsI regularly attend club or social activitiesI have a network of friends and acquaintancesI have one or more friends to confide in about personal mattersI am in good health(including eyesight,hearing,teeth)I have regular conversations with people I live

36、with about domesticproblems;e.g.chores,money,and daily living issuesI do something for fun at least once per weekI am able to organize my time effectivelyI limit myself to less than 3 cups of coffee(tea or soda)per dayI take quiet time for myself during the dayRespond to each of the following questi

37、ons.EventThe following questionnaire will help you assess your vulnerability to stress.19bcCopyright 1998 Bain&Company,Inc.Living with StressBOS Vulnerability to Stress Exercise(2 of 2)To determine your vulnerability to stress,assign the following scores to your responses on the previous page:Almost

38、 alwaysOftenSometimesRarelyNever12345Now,total your score and compare with the results below:0-15 16-3031-4546-6061+EXCELLENT!You are taking great care of yourself and have a very low stress risk.GREAT!You are at low risk for stress and manage your life well.GOOD!Your stress risk is moderate;now is

39、the time to develop a plan to help you reduce your vulnerability to stress.DANGER!You are very vulnerable to stress;slow down and take better care of yourself.STOP!You are burned out.Go on vacation.To minimize your vulnerability to stress,you should strive to achieve an answer of“almost always”to ea

40、ch question20bcCopyright 1998 Bain&Company,Inc.Living with StressBOS Stress Trigger Events Questionnaire(1 of 10)The following questionnaire was designed to help you define the areas of your life that are the most and least stressful.There are six sections:1.work2.family3.individual roles4.social be

41、ing5.environment6.financesIn each section,for each event that applies to you,choose how stressful it is.Your choices are:not at all,a bit,somewhat,moderately,or very.Consider events that have affected you in the last 6 months or that you expect to affect you in the next 6 months.By becoming aware of

42、 the events in your life that trigger stress,you can take responsibility for dealing with them and target your stress management techniques.21bcCopyright 1998 Bain&Company,Inc.Living with StressBOS VeryModeratelySomewhatA BitNot at allBeginning new job or positionPoor job descriptionAmbiguous lines

43、of authorityPoorly defined responsibilities at workSetting work goalsMeeting work goalsFailure to understand or accomplish assignmentsLack of necessary skills&abilities to perform adequately at workToo tired to get work doneDifficulties with career decisionsOverworkPressured deadlinesMany emergencie

44、s at workUncooperative coworkersToo much responsibility at workFear of errorHours too longSection 1-WorkFor each event that applies to you,how stressful is the event?EventStress Trigger Events Questionnaire(2 of 10)22bcCopyright 1998 Bain&Company,Inc.Living with StressBOS VeryModeratelySomewhatA Bit

45、Not at allFamily members interfering with workPressure to do well at workLack of company concern about workersPromotionPersonal achievements at workChange to a different line of workEquipment malfunctions at workWork interference in personal lifeInsufficient in-service training or supervisionBoredom

46、 with workLittle opportunity for advancementResponsibility without authorityLack of privacy at workIrregular work hoursChange in responsibilities at workTrouble with bossChange in work hours or conditionsSection 1-Work(Continued)For each event that applies to you,how stressful is the event?EventStre

47、ss Trigger Events Questionnaire(3 of 10)23bcCopyright 1998 Bain&Company,Inc.Living with StressBOS VeryModeratelySometimesA BitNot at allSection 2-FamilyFor each event that applies to you,how stressful is the event?EventHolidays,family celebrations,family vacationsStarting a significant relationshipM

48、arital difficultiesIllness in familyDivorceDeath of a spouseDeath of a close relativeDeath of a distant relativeProblems with childrenAlcoholism or drug problems in familySon or daughter leaving homeSex difficultiesDifficulties with other family membersDivorce or remarriage parentsDivorce or remarri

49、age of childrenDifficulty in meeting obligations to familyChild care responsibilitiesBirth of a child or adoptionAbortion,miscarriage or still birthIncrease in number of arguments with spouseFamily conflict over moneyTrouble with in-lawsWife or husband begins or stops workingChange in number of fami

50、ly get-togethersChild with special needsFamily violenceStress Trigger Events Questionnaire(4 of 10)24bcCopyright 1998 Bain&Company,Inc.Living with StressBOS Section 3-Individual RolesFor each event that applies to you,how stressful is the event?EventVacationsFeeling unattractivePersonal injury or il

51、lnessPregnancyNoticeable agingTravelOutstanding personal achievementChange in personal habits(smoking,bedtime,meals)Problems from being too successfulLack of personal privacyDifficulty in meeting obligations to yourselfFailure to meet personal goalsNot enough time for yourselfProblems with drug or a

52、lcohol dependenceProblems with weightNot enough time to get things doneInvolved in lawsuit or other court procedureChange in living conditionChange in residenceChange in recreational activitiesPhilosophical or religious preoccupationChange in religious activitiesVeryModeratelySometimesA BitNot at al

53、lStress Trigger Events Questionnaire(5 of 10)25bcCopyright 1998 Bain&Company,Inc.Living with StressBOS Section 4-Social BeingFor each event that applies to you,how stressful is the event?EventIdentification as a group leaderFollowing along with a groupMajor responsibility to or for a social groupFee

54、ling excluded from a groupStarting new relationship(s)Ending old relationship(s)Special care in maintaining relationship(s)Not having freedoms&privileges acquaintances enjoyHigh popularityFeelings of superiority towards friends&acquaintancesFeeling unwanted and aloneLack of social stimulationDeath o

55、f a close friendClose friend moves awayProblems with social discriminationFeeling victim of ethnic,racial,religious,or sexual prejudiceChange in social activitiesVeryModeratelySometimesA BitNot at allFeeling inferiorStress Trigger Events Questionnaire(6 of 10)26bcCopyright 1998 Bain&Company,Inc.Livi

56、ng with StressBOS Section 5-EnvironmentFor each event that applies to you,how stressful is the event?EventNoisy or unfriendly neighborsConstruction work in neighborhoodProblems with trafficProblems with shifts in populationProblems with schoolsLocal politics or election resultsAdjustments to new nei

57、ghborhoodNeighbors fail to maintain their propertyProblems with municipal services or utilitiesVandalism or other minor crime in neighborhoodViolent crime in neighborhoodEthnic or racial conflictLack of recreational facilitiesHome does not have a space you can use just for yourselfConstruction or ma

58、jor renovation of homeVeryModeratelySometimesA BitNot at allHome is messy or clutteredHome does not feel comfortable or relaxingStress Trigger Events Questionnaire(7 of 10)27bcCopyright 1998 Bain&Company,Inc.Living with StressBOS Section 6-FinancesFor each event that applies to you,how stressful is

59、the event?EventNot enough money to pay the billsLoss of incomeIncreased expendituresDeclining net worthLack of funds for recreationMajor purchaseFinancial lossCash flow problemsLoss of creditDramatic increase in net worthInheritanceMajor financial gainBusiness readjustmentNew mortgage or loanForeclo

60、sure of mortgageVeryModeratelySometimesA BitNot at allStress Trigger Events Questionnaire(8 of 10)28bcCopyright 1998 Bain&Company,Inc.Living with StressBOS Not at all:A bit or somewhat:Moderately:Very:Choosing events that apply to you,but which you do not find stressful indicates your ability to man

61、age stress well.We all need a certain amount of positive stress to motivate us to action.Generally speaking,when you find events in your life“A Bit”or“Somewhat Stressful”,you are more likely to manage both the events and the stress effectively.Practice the stress reduction techniques provided in thi

62、s module to help you reduce your stress reactions to a level of“Somewhat Stressful”.Some events in our lives are very stressful,especially if we have never experienced them before.Make any events that you find to be“Very Stressful”your top priority to bring to a more manageable level.Use the followi

63、ng guide to interpret your responses.Stress Trigger Events Questionnaire(9 of 10)29bcCopyright 1998 Bain&Company,Inc.Living with StressBOS Write down the events that you associate with very high stress.Then determine what actions you can take now to reduce your stress.Stress Trigger Events Questionn

64、aire(10 of 10)1.2.3.4.5.6.7.8.9.10.Areas of Very High Stress Actions I can to today to reduce my stress30bcCopyright 1998 Bain&Company,Inc.Living with StressBOS Stress Management TechniquesDevelop a positive attitude Be grateful for what you haveBreathing relaxation techniqueMuscle relaxation techni

65、queVisualization relaxation techniqueSelf awareness exerciseTips for improving your work environmentThese stress management techniques are described on the following pages.31bcCopyright 1998 Bain&Company,Inc.Living with StressBOS Source:Adapted from Richard Carlsons Dont Sweat the Small Stuff.and It

66、s All Small StuffA Positive AttitudeDeveloping a positive attitude can reduce stress.Take responsibility for all the events in your life.Do not blame others for things that go wrong in your life.Focus on the positive things you do.Give yourself credit for positive experiences.Do not dwell on negative events.Think optimistically.Anticipating a positive outcome will increase its likelihood,as well as your feeling of well-being.Strive for excellence,not perfection.32bcCopyright 1998 Bain&Company,In