Conceptualizing stress
There have been many different definitions of what stress is, whether as used by psychologists, medics, management consultants or others.
But according to the Advanced Learners Dictionary, stress is a pressure or worry caused by the problems in somebody’s life. Things can easily go wrong when people are under stress.
Hans Seliye (one of the founding fathers of stress research) in 1956 view “stress” as not necessarily something bad – it all depends on how you take it. The stress of exhilarating, creative successful work is beneficial, while that of failure, humiliation or infection is detrimental” Seliye believed that the biochemical effects of stress would be experienced irrespective of whether the situation was positive or negative.
Stephen (1989) postulates that stress is a feeling that one gets when tension occurs and that the tension may be from an overhead of demands or it may be from lack of stimulation and direction or it could arise out of conflicts that one is facing. Tension he argues leads directly to stress.
He went further to assert that stress pops its head up in many different ways and that its symptoms may be physical or emotional but that these physical symptoms are the body’s way of informing that something is wrong or something is being neglected which though may take the brain a while to catch on, but the body consistently sends the messages.
Finally, Stephen is also of the opinion that not everyone reacts to stress in the same way, especially physically, and that stress seems to find the weakest part of an individual make-up and take-up residence there which is exemplified in people with weak lower back each time they experience stress and that the same could be true of headaches, sinuses, joints and so on but that the most common physical symptoms of stress is one that appears over and over in the form of blemishes, facial break-out and so on that proudly display themselves where the whole world can see.
Vanfleet and Paterson (1991) in their opinion attempted to delimit the negative consequences of stress. They affirmed that behaviour-wise, stress can induce someone to engage in such habits as smoking, alcoholism, drug abuse, overeating, appetite disorder, and violence towards self and/or others. They pointed out that psychological stress could result in outcomes such as depression, family problems, sleep disturbances, and sexual dysfunction (impotence) and that physically too stress can manifest itself in the form of heart disease, stroke, headaches, backaches, ulcers and pimples among others.
Finally, they highlighted another important condition that may result from stress, which is burnout. They see it as a situation of personal experiences of exhaustion caused by stress over a prolonged period. This they opined leads to constant frustration, fatigue, helplessness and loss of self-confidence.
However, the most commonly used definition of stress is the one attributed to Richard S. Lazarus that stress is a condition or a feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilize. In other words, people feel little stress when they have the time, experience and resources to manage a situation. They feel great stress when they think they can’t handle the demands put upon them. Stress is therefore a negative experience. And it is not an inevitable consequence of an event. It demands a lot on people’s perceptions of a situation and their real ability to cope with it.
In his opinion, stress is an unhealthy reaction of individual to a variety of factors affecting him at any particular time. It has to do with all problems that confront or tax all the physiological, social and nervous response systems of the individual. Stress can also be defined as “lack of fit between the needs and abilities of the individual on the one hand and the supplies or demands of the environment on the other”. It is also described as an adaptive response in reaction to external events or situations that place extreme psychological and physical demands on the individual.
From the above, it is evident that “stress is not an enemy rather it is an ally” because stress is necessary for our everyday life since it is impossible to have a completely stress free life.
The nature or types of stress
Stress initially causes arousal then resistance and finally exhaustion frustration, self withdrawal and antagonism – There are four major types of stress viz;
- Competitive stress
- Skill performance stress
- Environmental stress
- Achievement stress
Each of the categories of stress above embodies four parts of dimensions namely:
- Eustress – happiness, Euphore elation
- Hypostress – Boredom and lack of stimulation.
- Distress – Anxiety, restlessness heodoche, frustration and anger.
- Hyperstress – Overstress, hypertension, weight loss and systemic failure, inability to concentrate, create irritability etc.
The first and second conditions above pose little or no problems while the third and fourth are quite harmful and dangerous. In extreme cases the sleep matter changes, there will be day time tiredness, frequent cold and stomach pains, there will be more errors in work places and one will be prone more to accidents.
Causes of stress in work environment
The events that promote or cause stress are called stressors and they cover a whole range of situations as follows:
- Too much or too little to do, poor working conditions and time pressure. Attempting to do and complete all tasks simultaneously and not knowing which task should take priority.
- Fear of being laid off
- More overtime due to staff cutbacks
- Pressure to perform to meet rising expectations but with no increase in job satisfaction.
- Pressure to work at optimum levels – all the time.
- Pressure to satisfy the constant demands of the political class and community leaders.
- Feeling of personal inadequacy and insecurity.
- Problem of re-election.
- Political irrelevance
- Poor personal relationship with colleagues and other workers.
- Lack of job security, lack of training and developmental opportunities and thwarted ambition etc.
- Political pressure from god-fathers
- Unending political crisis, conflicts etc.
- Inordinate ambition.
Effect of stress on the individual
- Low productivity
- Affect your emotions
- Affects your reasoning faculty.
- Can lead to long-term sickness (hypertension)
- Can lead to loss of weight
- Can lead to stroke
- Can cause paralysis.
The effect of stress on the individual can be very devastating. This has been highlighted above.
Stress has many related diseases such as peptic ulcer, stroke, hypertension, and cardiac diseases but that the most devastating of them all are hypertension and heart disease which leads to cardiac arrest. Other effect of stress includes depression which can be explained to be extra-ordinary or contradictory behaviours such as somebody may be active physically or less active, nevertheless away from normal, or somebody under stress tend to be irrational, aggressive, anti-social, alcoholic, workaholic and chain smoking, increase in heartbeat, anxiety, cold sweat, impotence i.e inability to make love, is an adverse effect of stress.
Another adverse effect of stress is post-retirement stress which arises out of people’s deep attachment to their jobs so much so that retirement becomes a “threat”. Accordingly, nobody works forever; therefore the type of preparation one makes towards retirement may produce the type of retired life that one should embrace. It is the view of this paper, that when people are excessively attached to their job and do not plan to retire someday, that when eventually, they retire, the upshot is stress which causes several other illness in syndrome.
Stress management
Stress situation no doubt does not allow room for smooth management of administration and progress in the work Environment or place. There the ability to manage stress in the workplace can not only improve your physical and emotional health, it can also make the difference between success or failure on the job. Your emotions are contagious and stress has an impact on the quality of your interactions with others.
The better you are at managing your own stress, the more you’ll positively affect other people’s stress will negatively affect you.
There are a variety of steps you can take to reduce both your overall stress and the stress you find on the job and the workplace. These include.
Tip 1: Recognize warning signs of excessive stress at work
When you feel overwhelmed at work, you lose confidence and may become irritable or withdrawn. This can make you less productive and less effective in your job, and make the work seem less rewarding. If you ignore the warning signs of work stress, they can lead to bigger problems. Beyond interfering with job performance and satisfaction, chronic or intense stress can also lead to physical and emotional health problems.
Signs and symptoms of excessive job and workplace stress
- Feeling anxious, irritable or depressed.
- Apathy, loss of interest in work
- Problems of sleeping
- Fatigue
- Trouble in concentrating
Tip 2: Reduce job stress by taking care of yourself
When stress at work interferes with your ability to perform in your job, manage your personal life or adversely impacts your health, it’s time to take action. Start by paying attention to your physical and emotional health. When your own needs are taken care of you are stronger and more resilient to stress. The better you feel, the better equipped you’ll be to manage work stress without becoming overwhelmed.
Taking care of yourself doesn’t require a total lifestyle overhaul. Even small thing can enliven your mood, increase your energy, and make you feel like you’re back in the driver’s seat. Take things one step at a time, and as you make more positive lifestyle choices, you’ll soon notice a reduction in your stress levels, both at home and at work.
Get moving
Aerobic exercise-activity that raises your heart rate and make you sweat – is a hugely effective way to enliven your mood, increase energy, sharpen focus and relax both the mind and body. For maximum stress relief try heart – pounding activity on most days. If it’s easier to fit into your schedule, break up the activity into two or three shorter segments.
Make food choices that keep you going
Low blood sugar can make you feel anxious and irritable, while eating too much can make you lethargic. By eating meals throughout the day, you can help your body maintain an even level of blood sugar and avoid these swings in mood.
Drink alcohol in moderation and avoid nicotine
Alcohol temporarily reduces anxiety and worry, but too much can cause anxiety and worry as it wears off. Drinking to relieve job stress may also eventually lead to alcohol abuse and dependence. Similarly, smoking when you are feeling stressed and overwhelmed may seem calming, but nicotine is a powerful stimulant – leading to higher, not lower, level of anxiety.
Get enough sleep
Not only can stress and worry causes insomnia, but a lack of sleep can leave you vulnerable to even more stress. When you’re well-rested, it’s much easier to keep your emotional balance, a key factor in coping with job and workplace stress.
Tip 3: Reduce job stress by prioritizing and organizing
Prioritizing and organizing when job and workplace stress threatens to overwhelm you, there are simple steps you can take to regain control over yourself and the situation. Your newfound ability to maintain a sense of self-control in stressful situations will often be well-received by coworkers, managers and subordinates alike, which can lead to better relationships at work. Here are some suggestions for reducing job stress by prioritizing and organizing your responsibility.
- Create a balance schedule. Analyze your schedule, responsibilities and daily tasks. All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime.
- Don’t over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take. If you’ve got too much on your plate, distinguish between the “should” and the “must”. Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.
- Try to leave earlier in the morning. Even 10 – 15 minutes can make the rushing to your desk and having time to ease into your day. Don’t add to your stress levels by running late.
- Plan regular breaks. Make sure to take short breaks throughout the day to take a walk or sit back and clear your mind. Also try to get away from your desk or work station for lunch. Stepping away from work to briefly relax and recharge will help you be more, not less, productive.
Task management tips for reducing job stress
- Prioritize tasks: Make a list of tasks you have to do, and tackle them in order of importance. Do the high priority items first. If you have something particularly unpleasant to do, get it over early. The rest of your day will be more pleasant as a result.
- Break projects into small steps: If a large project seems overwhelming, make a step-step plan. Focus on one manageable step at a time, rather than taking everything at once.
- Delegate responsibility: You don’t have to do it all yourself. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. You’ll be letting go of unnecessary stress in the process.
- Be willing to compromise: When you ask someone to contribute differently to a task, revise a deadline, or change their behavior at work, be willing to do the same. Sometimes, if you can both bend a little, you’ll be able to find a happy middle ground that reduces the stress levels for everyone concerned.
Tip 4: Reduce job stress by improving emotional intelligence
Even if you’re in a job where the environment has grown increasingly stressful, you can retain a large measure of self-control and self-confidence by understanding and practicing emotional intelligence. Emotional intelligence is the ability to manage and use your emotions in positive and constructive ways. When it comes to satisfaction and success at work, emotional intelligence matter just as much as intellectual ability. Emotional intelligence is about communicating with others in ways that draw people to you, overcome differences, repair wounded feelings and defuse tension and stress. And Emotional intelligence in the work environment has four major components:
- Self-awareness – The ability to recognize your emotions and their impact while using gut feelings to guide your decisions.
- Self-management – The ability to control your emotions and behavior and adapt to changing circumstances.
- Social awareness – The ability to sense, understand and react to others emotions and feel comfortable socially.
- Relationship management – The ability to inspire influence, and connect to others and manage conflict.
And there are five key skills that you need to master in order to raise your emotional intelligence and manage stress at work.
- Realize when you’re stressed, recognize your particular stress response, and become familiar with sensual cues that can rapidly calm and energize you. The best way to reduce stress quickly is through the senses: through sight, sound, smell, taste and touch. But each person responds differently to sensory input, so you need to find things that are soothing to you.
- Stay connected to your internal emotional experience so you can appropriately manage your own emotions. Your moment-to-moment emotions influence your thoughts and actions, so pay attention to your feelings and factor them in your decision making at work. If you ignore your emotions you won’t be able to fully understand your own motivations and needs or to communicate effectively with others.
- Recognize and effectively use the non-verbal cues that make up 95 – 98% of our communication process. In many cases, what we say are less important than how we say it or the other nonverbal signals we sent out, such as eye contact, facial expression, tone of voice, posture, gesture and touch. Your nonverbal message can either produce a sense of interest, trust and desire for connection – or they can generate confusion, distrust and stress. You also need to be able to accurately read and respond to the nonverbal cue that other people send you at work. Develop the capacity to meet challenges with humor. There is no better stress buster than a hearty laugh and nothing reduces stress quicker in the workplace than mutually shared humor. But, if the laugh is at someone else’s expense, you may end up with more rather than less stress.
- Resolve conflict positively. Resolving conflict in healthy, constructive ways can strengthen trust between people and diffuse workplace stress and tension. When handling emotionally-charged situations, stay focused in the present by disregarding old hurts and resentments, connect with your emotions, and hear both the words and the nonverbal cues being used. If a conflict can’t be resolved, choose to end the argument, even if you still disagree.
Tip 5: Reduce job stress by breaking bad habits
As you learn to manage your job stress and improve your work relationships, you’ll have more control over your ability to think clearly and act appropriately. You will be able to break habits that add to your stress at work – and you’ll even be able to change negative ways of thinking about things that only add to your stress.
Eliminate self-defeating behavior. Many of us make job stress worse with negative thoughts and behavior. If you turn around these self-defeating habits, you’ll find employer-imposed stress easier to handle.
- Take time away: When stress is mounting at work, try to take a quick break and move away from the stressful situation. Take a stroll outside the work environment if possible, or spend a few minutes meditating in the office alone. Physical movement or finding a quiet place to regain balance can quickly reduce stress.
- Talk it over with someone: In some situations, simply sharing your thoughts and feelings with someone you trust can help reduce stress. Talking over a problem with someone who is both supportive and empathetic can be a great way to let off steam and relieve stress.
- Connect with others at work: Developing friendships with some of your co-workers can help buffer you from the negative effects of stress. Remember to listen to them and offer support when they are in need as well.
- Look for humor in the situation when used appropriately, humor is a great way to diffuse stress in the workplace: When you or those around you start taking things too seriously, find a way to lighten the mood by sharing a joke or funny story.
Tip 6: Learn how management or employees can reduce job stress
It is in management’s best interest to keep stress levels in the workplace to a minimum. Managers can act as positive role models, especially the tips outlined in this paper. If a respected chief Executive can remain calm in stressful work situations, it is much easier for his or her employees or subordinates to also remain calm.
Additionally, there is a number of organizational changes that chief executives manages and employers can make to reduce work environment stress.
These include:
- Improved communication
- Share information with employees to reduce uncertainty about their jobs and futures.
- Clearly define employee’s roles and responsibilities
- Make communication friendly and efficient, not mean –spirited or petty
- Consult your employees
- Give workers opportunities to participate in decisions that affect their jobs.
- Consult employees about scheduling and work rules
- Be sure the workload is suitable to employee’s abilities and resources; avoid unrealistic deadlines.
- Show that individual workers are valued
- Offer reward and incentives
- Praise good work performance, both verbally and officially, through schemes such as employee of the month or year
- Provide opportunities for career development
- Promote an “entrepreneurial” work climate that gives employees more control over their work. Cultivate a friendly social climate.
- Provide opportunities for social interaction among employees
- Establish a zero – tolerance policy for harassment
- Make management actions consistent with organizational values.
CONCLUSION
In fact stress is real and is part of our everyday life. It is used to be conceived wrongly as a preserve of Managers hence the term executive stress but that has been overtaken by extra-ordinary science as proved by ILO and WHO’s investigation, that employed people are more prone to stress than the self employed because the less a person is allowed to make his/her own decision, the more likely, he or she is overburdened. Stress has positive aspects and can be motivating, it can serve as a driving force that stimulate an individual toward greater productivity as it compels employees to confront situations without quitting. At the same time, it has held so many people captive and even rendered some incapacitated, but stress can be managed and brought to an almost zero level. As it is customary, we must remember the saying that “unless you understand my ignorance you are ignorant of my understanding”. I thank you for your patience as you tried, hope fully to understand my ignorance. May we agree to disagree knowing that at the alter of knowledge there is no idea too sacred to be axed.
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