- You should not rely on your memory; you need to write down the necessary information.
- It is not recommended to leave small tasks for another day. As a result, the burden and stress associated with emergency situations cannot be avoided.
- Count your successes and achievements. It stimulates, relieves irritation and fatigue.
- If there is an employee on staff who constantly criticizes the company and its conditions, then you should limit communication with him. Dissatisfaction can be transmitted very quickly and it is not always reliable.
- Industrial gymnastics and relaxing five-minute exercises are effective.
- Breathing techniques are effective when tissues lack oxygen and muscle tension begins.
Video: “Stress management: the art of managing emotions”
Stress management allows you to reduce stress, achieve peace of mind and get job satisfaction. The ability to manage stress is a necessary resource in work activities. It is impossible to completely avoid critical situations; they occur regularly in life. But techniques and techniques help to benefit even from crisis events.
ostresse.ru
What is stress management?
We all react to stress differently, so the solution to stress management needs to be tailored to each individual. But if you feel like the stress in your life is out of control, it's time to take action. Managing stress will help you reduce its harmful effects and prevent it from getting out of control in the future. Stress management involves changing the stressful situation, if possible, or changing the reaction to it, if the situation cannot be changed. Observe, first of all, what are the causes of stress in your life and how you cope with them. Unfortunately, many people now resort to unhealthy, even dangerous, ways to distract themselves from stress. However, their effectiveness in this regard is only temporary.
If you really want to become a stress-resistant person, to heal all the consequences and influences of stress in your life, then you need to find useful ways of healing for yourself. Try, experiment, perhaps different methods will suit you in different situations. Concentrate on what allows you to find peace and feel harmony. I will offer you several strategies here.
Manager and stress stress management
Along with conflicts, stress plays an important role in people's lives. Even in a well-managed organization, situations arise that negatively affect people and cause them to feel stressed. Excessive stress can be destructive to the individual and, accordingly, to the organization. Thus, the manager must understand this and learn to neutralize stressful situations to ensure the full effectiveness of the organization.
Stress is an emotional state of the body caused by excessive pressure on the individual and subsequently has a demoralizing effect on it. For example: a situation of time shortage; simultaneously a large number of events or information that a person is not able to evaluate and accept; an unpleasant event in the family, etc. Stress is an essential component of human activity.
Depending on the type and nature, stress can be physiological or psychological. The type of stress that relates to managers is characterized by excessive psychological or physiological stress [[11, p388-3899].
Physiological stress occurs when a critical mass of fatigue from stressful situations accumulates. The results of such stress are illnesses (stomach ulcers, migraines, hypertension, heart and back pain, arthritis, asthma, etc.).
Psychological stress is divided into informational and emotional. Information stress occurs in a situation of information overload, when a person cannot cope with tasks, does not have time to make a decision, etc. The work of a manager and his subordinates in stressful situations can lead to improper performance of duties. It is important for a manager to take care of the rational organization of the work of subordinates, the organization and strengthening of the moral and psychological climate in the team, which will largely eliminate stressful situations. Emotional stress manifests itself in situations of threat, danger, image. A person becomes overweight, loses appetite, becomes depressed, and her interest in communication and bathing decreases.
The main causes of stress are the following [15, p546-547]
organizational factors - overload, underload, inconsistency, low quality of planned tasks;
role conflict, when an employee is presented with conflicting work requirements, or given tasks that go beyond his job responsibilities;
uncertainty of the role in the future, when a person has uncertain responsibilities of her work, to whom she is subordinate and what rights he has;
commitment, this is increased responsibility to people, as well as participation in meetings and conferences that are busy in the organization;
responsibility for completing a task, especially in an uncertain future;
constant changes, the need to adapt to rapid technological changes, acquired new skills, performing additional responsibilities;
relationships with subordinates - inability to manage a critical or unorganized team, difficulties in opposing the authorities;
relationships with colleagues - unhealthy competition and rivalry, insufficient support from the team, difficulties in achieving cooperation;
job insecurity associated with fear of staff reductions, aging, early retirement;
feelings caused by work or career - disappointment when reaching career heights, lack of prospects, slow promotion;
influence of the organization, associated with a tense climate, authoritarian leadership style, lack of information, insufficient participation in the labor process;
external influence, which includes: conflict between the demands of the organization and the family; home problems; prioritizing work over family; permanent business trips
These reasons can be combined in various ways and can be acute for managers who have pressure from above and below. Positive life events can also cause a lot of stress
Stress, along with the negative, can also have a positive effect, which consists in helping to mobilize a person’s efforts to complete work. Since stress is inevitable, a manager must learn to manage it.
Stress management is the process of purposefully influencing the organization’s personnel in order to adapt a person to a stressful situation, eliminating sources of stress and mastering methods for their neutralization by all personnel [11, p389]
Managers must learn to manage stress and use the following methods to do this:
develop a system of priorities in your work (what to do “today”, “tomorrow”, “when the time comes”);
learn to say “no” when the voltage limit is reached, after which it is impossible to take on additional load;
Build effective and lasting relationships with. Your leader, teach the leader to respect. Your workload;
do not agree with a manager who makes contradictory demands (do not take an aggressive position, just explain what specific problems become contradictory for you);
tell the manager that. You are confident about a number of tasks, but do not become a complainer;
Define your career goal. Your self-esteem is real, check any abilities and qualifications. You are lacking;
Find time each day to unplug and relax;
take time to relax when. You are under unprofitable pressure;
be realistic about what you can achieve and do;
follow a diet and exercise
To achieve high productivity and low stress levels, you must:
determine the reasonable amount and type of work for subordinates relative to their abilities;
allow subordinates to refuse assignments if they have sufficient grounds for this;
clearly define specific areas of authority, responsibility and production tasks;
use a leadership style depending on the specific situation;
provide adequate rewards for effective performance; act more often as a mentor
One of the priority tasks of modern management is to find ways to increase a person’s resistance to stress. A manager's resilience to stress is his ability to consciously withstand prolonged stress. It is known that for a long time. Being in a state of even mild stress creates a serious danger for the manager's mental state and his health.
. Educational training. Basic Concepts
Conflict. Intrapersonal conflict. Interpersonal conflict. Conflict between the individual and the group. Intergroup conflict. Functional conflict. Dysfunctional conflict. Conflict functions. Elbow confl control. Structural methods of conflict resolution. Interpersonal styles of conflict resolution. Changes in the organization. Organizational change management model. Stress. Types of stress. Stress management stress management.
. Test questions and assignments
1. Formulate the concept of conflict and existing opinions on a conflict situation?
2. What types of conflicts exist in management and their characteristics?
3. Answer the characteristics of the main causes of conflicts
4. What are the consequences of functional conflict?
5. List the consequences of dysfunctional conflict
6. What are the functions of conflicts and their characteristics?
7. Describe structural methods of conflict resolution
8. What are interpersonal styles of conflict resolution?
9. What is the need for change and change management?
10. What is the meaning of a model for conducting organizational change. LGreiner?
11. Describe the methods of distribution of power
12. What are the reasons for resistance to change?
13. Describe the main methods of eliminating resistance to change
14. What types of stress. You know?
15. Main causes of stress
16. What methods can a manager manage stress?
Literature: 11, 15
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Anti-stress strategy #1: Get moving!
Physical activity plays a key role in reducing and preventing the effects of stress, but you don't have to be an athlete or spend hours in the gym to experience its benefits. Almost any form of physical activity can help relieve stress and get rid of neuroses and tensions, improves your mood and allows you to take your mind off daily worries.
While the maximum benefit will come from exercising for 30 minutes or more, you can start small and build up your fitness level gradually. Short, 10-minute bursts of activity that get your heart rate up and allow you to break a sweat can already help relieve stress and give you more energy and optimism. First of all, start exercising regularly. Here are some simple methods that you may find comfortable:
Turn on some music and dance. Take your dog for a walk. For example, you walk with her 1-2 times a day, you can increase the frequency and walk again. You can also extend your walk, go to the nearest forest or large park. Play with her, run around. This will greatly invigorate you and lift your spirits. And how much joy your dog will have! Start walking more, perhaps where you used to get by transport, and you can get there on foot in an hour, or you will start walking part of the way. Use the stairs instead of the elevator. Agree with one of your friends to work out together, find a form of activity that interests you. Play active games with your children.
My advice here is first of all: find what you like and like best. Then you will exercise regularly and with pleasure.
Blog
First of all, stress is a collision with the unexpected, and this blow affects life to varying degrees and significantly and radically changes it. For some people, the conflict takes the form of “minor adjustments” in solving problems.
If the consequences of stress are radical and lead the solution of some problems to a dead end, perhaps the reason is the inadequacy of the picture of the world. If the collision makes only minor adjustments to the solution of problems, the situation indicates an incomplete picture of the world, an obvious lack of depth or width.
In general, the Picture of the World is a person’s individual idea of solving a specific situation from two sides: from himself or from other people. “Situation” is understood as a temporary space that is allocated by a person as of paramount importance for solving his assigned tasks.
If all intersecting or coinciding tasks in a situation are solved by different people, their Pictures of the World can be considered complete and adequate. A symptom of the inadequacy of a person’s World Picture is a strong emotional experience when faced with the unexpected – stress. Moreover, it can have various forms: from a state of activation and internal uplift to a dead-end feeling of hopelessness.
There are a lot of universal ways and methods that help fight the effects of stress. However, there are only three effective strategic actions that indicate how to manage stress:
1. Avoiding the situation 2. Trying to change the situation 3. Changing your own attitude towards the situation
At first glance it may seem difficult. Let's look at an example that will help us consider solving a problem in three ways. Problem: you don’t know how to cope with a stressful situation, a difficult meeting with management is coming up, and a “debriefing” is inevitable.
In the first option, you can try to get away from the situation by postponing the meeting to a more favorable day for you (maybe the boss will be in a better mood tomorrow...).
You can change the situation: enter into a difficult dialogue, try to justify yourself, prepare a series of evidence that will influence the decision and mood of the boss.
By applying the third strategy, you will try to transform your attitude towards the current circumstances. After listening to an unpleasant stream of information, transform your attitude towards it, look at the situation from the outside. Replay this moment in your head again and look at the meeting from the perspective of an observer: for example, imagine yourself as a crow sitting at the boss’s window at the “X” moment. The result is a comical and funny scene that will instantly relieve emotional tension, change and show the “picture” from a different angle, and allow you to take your mind off the trouble.
Of course, you will not solve the essence of the problem by imagining yourself as a crow, but you will be more emotionally protected. And then, “on a sober head,” form an adequate picture of the world in yourself, expand the picture of the world of your opponent. Ethical and environmentally friendly, as Vladimir Tarasov teaches. A person who has a deep and complete Picture focused on him does not often encounter surprises when solving some life problems. Accordingly, he has a great chance of success when other people solve problems. As Vladimir Tarasov says: “Cleanse your Picture of the World from garbage and rust. Distinguish between the solid and the empty.” A correct Picture of the World means the correct path in life and minimal chances of encountering stressful surprises.
Anti-stress strategy #2: Engage in social interaction.
For example, you can:
Make friends with someone, improve relationships Start communicating more actively with a work colleague Help someone voluntarily, for free Invite someone to visit or visit friends Go to a movie or a concert with someone Attend various cultural events and make acquaintances there
Social activity is the fastest and most effective way to cope with stress and avoid overreaction to internal or external events that you perceive as a threat. There is nothing more calming to the nervous system than communicating with another person who makes you feel safe and understands you.
The inner ear, face, heart and stomach share a common center in the brain, so social interaction with another person face to face, looking into the eyes, listening attentively, will help you quickly calm down and slow down the protective “fight or flight” response to stress. It can also activate hormones that reduce stress, even if you can't change the situation itself. Of course, it's not always realistic to have a friend nearby to lean on when you're feeling overwhelmed by stress, but by creating and maintaining relationships with buddies, you can improve your resilience to life's stressors. On the other hand, the more lonely and isolated you are, the greater your vulnerability to stress.
Reach out to family and friends and communicate regularly in person. The people you communicate with don't have to have special skills to help relieve your stress, they just need to be good listeners. Opening up to loved ones is not a sign of weakness and does not mean that you will become a burden to others. In fact, most friends and family will be flattered that you trust them enough to open up to them, and this will only strengthen your bond. And remember, it's never too late to build new friendships and improve the support you have.
Stages of stress
Types of stress in personnel management
The body's reaction to a stimulus is the same for all people, and therefore there are three main stages of stress.
The anxiety stage is the body’s reaction to the stress hormones that are released in it. It is aimed at preparing for defense and escape. It is characterized by the release of adrenaline and norepinephrine, as well as the participation of the digestive and immune systems. Because of this, a number of features can be distinguished:
- appetite decreases, food absorption deteriorates;
- immunity decreases, which leads to low resistance to diseases.
A natural fight against a stimulus, expressed by physical activity, for example, flight or fight, characterizes this state. If you remain at the anxiety stage for a long time, nervous exhaustion of the body may occur. For this reason, it is extremely important to learn techniques on how to become a stress-resistant person .
The stage of resistance (resistance) is a state of excitability, anxiety, or even a manifestation of aggression. From a physiological point of view, not only individual systems are involved, but the entire organism as a whole. However, outwardly its functioning seems normal. But the body’s ability to adapt may exhaust itself, and irritation will move to a new stage.
The exhaustion stage is the stage at which the body can no longer maintain normal performance. This leads to somatic diseases and psychological disorders. If the causes of the anxious state are psychological, then decompensation occurs in the form of prolonged depression - it can develop into a nervous breakdown. Stress management during the exhaustion stage should be carried out with the help of a specialist.
Anti-stress strategy #3: Avoid unnecessary stress.
Because Stress is an automatic response of your nervous system, and some stressors occur at predictable moments—such as confrontations with the boss or family quarrels. When dealing with such predictable stress, you can change the situation or change your response. When deciding which option to choose in a particular case, it is useful to think about four tactics: avoid, change, adapt or accept.
Avoid the stressor
Avoiding stressful situations that really need to be resolved is not productive. But you may be surprised by the amount of stress in your life that you can eliminate.
Learn to say “no” - know your boundaries and stick to them. Taking on more than you can handle in your personal or professional life is a recipe for stress. Make a distinction between “must do” and “should do” and, if possible, when you have too many things to do, say “no” to at least some of them. Avoid people who cause you stress – If someone continually causes stress in your life, limit the amount of time you spend with that person or end the relationship. Take control of your environment - if the evening news makes you anxious, turn off the TV. If traffic jams make you stressed, choose a longer but less problematic route. If going to the store becomes an unpleasant chore for you, do your shopping online.
The essence of stress and its types
Thus, stress is essentially the body’s response to overexertion, to some negative emotions, or just to the monotony of everyday bustle. When stressed, the human body produces the hormone adrenaline, which forces us to begin searching for a way out of the stressful situation. In small doses, stress is necessary for everyone, because it forces you to think, pushes you to find a way out of the current situation; life without stress would be extremely boring. On the other hand, an excessive amount of stress causes a weakening of the body, loss of strength and, consequently, the ability to find solutions. We can say with complete confidence that from the very moment of birth, a person’s life is a constant stress . The initial physiology of stress allows us to distinguish two types of stress:
- eustress, which is the positive impact of external factors that increase immunity, train and activate a person’s internal resources;
- distress, which consists of a protracted, chronic, long-term and stagnant process, leading to disruptions in the body, expressed in banal fatigue or even psychomatic illnesses.
That is, to simplify a little, we can say that stressors can be both strong positive and negative emotions. However, stressors are characterized by a strong individuality , depending on the characteristics of a particular person and his or her existing worldview.
Anti-stress strategy #4: Change the stressful situation.
If you cannot avoid a stressful situation, try to change it. This often involves changing the way you interact and act in your daily life.
Express your feelings instead of storing them up. If something or someone is bothering you, communicate your feelings in an open and respectful manner whenever possible. If you have to study for an exam and your chatty neighbor has just returned home, immediately say that you only have five minutes to talk. If you don't voice your feelings, hidden dissatisfaction will grow and stress will increase. Be prepared to compromise. When you ask someone to change their behavior, be prepared to do the same. If you are both willing to give in just a little, you will have a good chance of finding a middle ground. Manage your time better. Poor time management can cause a lot of stress. But if you plan ahead thoughtfully and in a way that doesn't overexert yourself, you'll find it easier to stay calm and focused.
Anti-stress strategy 5: Adaptation to the stressor.
The way you think has a huge impact on your stress levels. Your body instantly reflects your negative thoughts. Take back control of stress by changing your expectations and attitude towards it.
Reframing the problem. Try to view stressful situations from a more positive perspective. Instead of fretting over the traffic jam, look at it as an opportunity to pause, listen to your favorite radio station or enjoy some solitude. Look at the big picture. Assess the prospects of a stressful situation. Ask yourself how important this will be in the long run. Will this matter in a month? Or in a year? Is this why you should be upset? If the answer is no, redirect your attention and energy in another, more positive direction. Adjust your values. Perfectionism is a major source of avoidable stress. Stop beating yourself up over every little thing, demanding perfection. Set reasonable standards for yourself and others, and learn to evaluate everything more realistically and sensibly.
Anti-stress strategy #6: Take for granted what you cannot change.
Many sources of stress cannot be avoided. The death of loved ones, a serious illness, an economic crisis—we cannot change it. In such cases, the best way out is to accept what is happening as it is. The process of acceptance can be difficult, but in the long run it is the best way to cope with a situation that cannot be changed.
Don't try to control what you can't control. Instead, focus on what you have control over, such as choosing how to respond to problems. When faced with serious problems, try to look at them as opportunities for personal growth. If your own poor decisions contributed to a stressful situation, reflect on them and learn from your mistakes. Learn to forgive. Accept that we live in an imperfect world and that people make mistakes regularly. Let go of anger and resentment. Free yourself from negative energy, forgive and move on.
Anti-stress strategy #7: Take time for rest and relaxation.
Come up with a list of healthy ways to rest and relax. Try one or more of these ideas every day, even if you feel fine.
Go for a walk Spend time in nature Call a good friend Read an interesting book Take a bath Light scented candles Take care of plants Get a massage Listen to some nice music Watch a comedy
Take time to relax. Incorporate rest and relaxation into your daily schedule. Don't let any obligations interfere with your right to recuperate. From time to time you definitely need to recharge yourself with new energy and let go of the old one. Do something different that you enjoy every day. Don't limit yourself to just hours in front of the TV or alcohol. Find time for leisure activities that will bring you joy and benefit, be it stargazing, playing a musical instrument, or learning a foreign language. It's never too late to start doing something new that you've been dreaming about for a long time. Develop a sense of humor. This includes the ability to laugh at yourself. The act of laughter helps your body fight stress and has a very positive effect on us.
