- •Overcoming Your Workplace Stress
- •Overcoming Your Workplace Stress
- •Martin r. Bamber
- •About the author
- •Preface
- •Acknowledgements
- •The ‘fight or flight’ response
- •Harmful stress
- •The consequences of harmful stress for the organization
- •The consequences of harmful stress on the individual
- •Conceptualizing stress
- •The ‘camera analogy’
- •The emergency response
- •Changes in thinking
- •Changes in motivation
- •Changes in emotion
- •Changes in behaviour
- •The development of stress syndromes
- •Dispelling some myths about stress
- •Answers for the stress quiz (Table 1.1) Statement 1
- •Statement 2
- •Statement 3
- •Statement 4
- •Statement 5
- •Statement 6
- •Statement 7
- •Statement 8
- •Statement 9
- •Statement 10
- •Statement 11
- •Statement 12
- •Statement 13
- •Statement 14
- •Statement 15
- •Statement 16
- •How well did you do in the quiz?
- •How stressed are you?
- •A stress checklist
- •Scoring and interpreting the checklist (Table 1.2)
- •Summary
- •Chapter 2
- •Identifying the causes of your occupational stress
- •Introduction
- •An overview of the causes of occupational stress
- •Individual factors
- •Genetic/inherited factors
- •Acquired/learned factors
- •Personality/trait factors
- •Factors in the work environment
- •Job demands
- •Physical working conditions
- •Control
- •Supports
- •Relationships
- •Pay and career prospects
- •The home–work interface
- •The employer’s ‘duty of care’ to provide a healthy working environment Case study: Schmidt
- •The impact of employment legislation
- •Demands
- •Control
- •Support
- •Relationships
- •Further developments in management standards
- •Identifying the main causes of stress in your own working environment
- •Interpreting the results of your questionnaire (Table 2.1)
- •Interpreting individual items
- •Interpretation of subscales
- •Summary and main learning points from Part I
- •About Part II of this book
- •Primary level interventions
- •Secondary level interventions
- •Tertiary level interventions
- •Doing a job analysis
- •Case study: Tony
- •The benefits of doing a job analysis
- •Interventions aimed at reducing the demands of your job Reducing the volume of work
- •Enlarging your job
- •Enriching your job
- •Improving your physical working environment
- •Interventions aimed at increasing the control you have over your job
- •Interventions aimed at increasing the supports you have at work
- •Interventions aimed at improving working relationships
- •Gather evidence
- •Find allies to support you
- •Stand up to the bully
- •Present the bully with the evidence
- •Be prepared for the backlash
- •Take things further if necessary
- •Interventions aimed at clarifying your role at work
- •Interventions aimed at improving the way that change is managed in your workplace
- •Interventions aimed at improving the home–work interface
- •Some tips for negotiating with your employer
- •What to do if your line manager is not receptive to your plight
- •What to do if you do not get the problem resolved within your workplace organization
- •Chapter 4 Living a healthy lifestyle
- •Introduction
- •Living a healthy lifestyle
- •Regular exercise
- •A healthy diet
- •Some tips for doing more exercise
- •Some tips for eating more healthily
- •Monitoring food intake
- •Medication and other drugs
- •Alcohol
- •Some tips for reducing your alcohol intake
- •Caffeine
- •Nicotine
- •Some tips for stopping smoking
- •Sleep and rest
- •Some tips to help you sleep better
- •Summary
- •An exercise
- •Developing your own ‘Healthy Lifestyle Plan’
- •Chapter 5 Developing effective time management skills
- •Introduction
- •Case study: John
- •Case study: Peter
- •What can we learn from the case studies of John and Peter?
- •Developing effective time management skills Plan ahead
- •Be clear about what your goals are
- •Manage your diary effectively
- •Create some ‘prime time’ for yourself
- •Prepare for meetings
- •Choose the best time to tackle difficult tasks
- •Overcome procrastination
- •Case study: Jenny
- •What can we learn from the case study of Jenny?
- •Learn to delegate
- •Stay focused
- •Prioritize tasks
- •Be organized
- •Developing an action plan to manage your time more effectively
- •Chapter 6 Developing assertiveness skills What is assertiveness?
- •Why are some people unassertive?
- •What are the consequences of being unassertive?
- •Case study: Caroline
- •Case study: Rosie
- •How can you become more assertive?
- •Education
- •Aggressive behaviour
- •Submissive behaviour
- •Manipulative behaviour
- •Assertive behaviour
- •Knowing your rights
- •A ‘Bill of Rights’
- •What can we learn from the case study of Caroline?
- •Developing assertive attitudes
- •Developing assertive behaviours
- •Other useful assertiveness techniques to help you
- •Use the ‘broken record’ technique
- •Use fogging
- •Be concise
- •Be specific
- •Clarify
- •Use ‘I’ statements
- •Active listening
- •Aim for a workable compromise
- •Negative assertion
- •Empathic confrontation
- •Self-disclosure
- •How assertive are you?
- •Table 6.1 scores and interpretation Scoring of individual items
- •Interpreting the total scores for the questionnaire
- •Developing an action plan to become more assertive
- •Chapter 7 Developing effective interpersonal skills
- •Introduction
- •What are interpersonal communication skills?
- •Why are some people interpersonally less skilled than others?
- •What are the consequences of being interpersonally unskilled?
- •Developing your own interpersonal skills
- •Body posture and gestures
- •Facial expressions
- •Eye contact
- •Voice projection
- •Personal space
- •Personal appearance and presentation
- •Verbal skills
- •Paraphrasing
- •Reflecting feelings
- •Summarizing
- •Minimal encouragers
- •Asking open questions
- •Immediacy
- •Concreteness
- •The use of small talk
- •Higher level interpersonal skills
- •Developing cognitive skills
- •How interpersonally skilled are you?
- •Developing an action plan aimed at becoming more interpersonally skilled
- •Chapter 8 Developing relaxation skills
- •Introduction
- •Informal relaxation techniques
- •Semi-formal relaxation techniques
- •Massage
- •Releasing your shoulder tension
- •Soothing your scalp
- •Relaxing your eyes
- •Formal relaxation techniques
- •Deep breathing exercises
- •A deep breathing exercise
- •Progressive muscular relaxation
- •A progressive muscular relaxation exercise
- •A brief relaxation exercise for the neck and shoulders
- •Mental relaxation techniques
- •Meditation
- •Mindfulness
- •Mental refocusing
- •Visual imagery
- •Summary and main learning points
- •Chapter 9 Changing the way you relate to your work
- •Introduction
- •Understanding the links between thoughts, feelings, behaviours and bodily reactions
- •The cat vignette exercise
- •Identifying unhelpful patterns of thinking
- •Labelling dysfunctional thinking styles
- •Catastrophic thinking
- •Jumping to conclusions and mind reading
- •Overgeneralization
- •Magnification
- •Minimization
- •Personalization
- •Black and white thinking
- •‘Should’ and ‘must’ statements
- •Challenging dysfunctional patterns of thinking
- •Examining the evidence
- •Exploring the alternatives
- •Identifying advantages and disadvantages
- •The friend technique
- •Checking it out
- •Estimating probabilities
- •Reattributing meaning
- •Conducting behavioural experiments
- •Case study: Sarah
- •Challenging work dysfunctions
- •Challenging patterns of over-commitment Modifying perfectionism
- •Modifying workaholism
- •Challenging patterns of under-commitment Modifying underachievement
- •Modifying procrastination
- •Summary
- •Chapter 10 Overcoming stress syndromes
- •Introduction
- •Treating anxiety syndromes
- •Performance anxiety
- •Case study: Philip
- •Treating Philip’s performance anxiety
- •What can we learn from the case study of Philip?
- •Panic attacks
- •Case study: Andrew
- •Treating Andrew’s panic attacks
- •Phobic avoidance
- •Treating phobic avoidance
- •Case study: Maxine
- •Treating the depression syndrome
- •Challenging depressive thinking
- •Challenging unhelpful behaviours
- •Activity scheduling
- •Conducting behavioural experiments
- •A note on the burnout syndrome
- •Treating burnout syndrome
- •Treating the hostility syndrome
- •Summary
- •The eight stages of a self-help plan
- •Make a problem list
- •Prioritize your problems
- •Set your goals
- •Establish the criteria of success
- •Plan your interventions
- •Develop a self-help treatment plan
- •Monitor and review your progress
- •Prevent relapse
- •Case study: Helen
- •Making a problem list and prioritizing the problems
- •Setting the goals and establishing the criteria of success
- •Comfort eating and weight gain
- •Avoidance
- •Procrastination
- •Unassertiveness
- •Anxiety
- •Poor self-image
- •Planning the interventions
- •Interventions for comfort eating and weight gain
- •Interventions for avoidance
- •Interventions for procrastination
- •Interventions for unassertiveness
- •Interventions for anxiety
- •Interventions for poor self-image
- •Developing a self-help treatment plan
- •Monitoring and reviewing progress
- •Summary
- •Chapter 12 Summary and conclusions
- •Appendix Useful books and contacts
Learn to delegate
Delegation is one of the most important time management skills we have at our disposal. It is not just a matter of telling someone else what to do or passing something that you do not want to do on to a colleague. If handled effectively, not only can it have benefits for the individual who does the delegation in terms of freeing up their time but also it can create a valuable personal development experience for the individual to whom a task has been delegated. There are a number of tips for delegating successfully. First, the task identified must be suitable for delegation. Second, the individual to whom the task is being delegated needs to be capable of doing it and clearly understand what needs to be done. Third, the required outcomes need to be measurable and achievable within a given timescale. Finally, the individual doing the delegated task may need some supervision and support, particularly if it is new to them. They may worry that if they delegate a task, it may not be done correctly, or they do not like the feeling of not being directly in control, they fear that they may get the blame if things go wrong, or that others may think that they are being lazy. It can take time to overcome these concerns and train the person, but the ultimate pay-off at a later date means that it is a good investment of your time. The acronym ‘SMART’ is a useful one to remember in the context of delegating.
S = Specific
M = Measurable
A = Achievable
R = Relevant
T = Time bound
There are other reasons why some people find it difficult to delegate. For example, they may lack the confidence to ask another person, they may feel anxious about the reaction that they might get if they do ask, they may feel unable to trust others enough to delegate or they may simply be unaware that they have the authority to do this. If you are one of these people, you need to identify the reasons why this might be and attempt to overcome these obstacles. It is also important to remember that if you do manage people, it is highly likely that the authority to delegate to others is already invested in your managerial role and job description. If you are unsure about this, have a look in your job description. The important thing is practice. Even if you feel uncomfortable about delegating initially, the more you practise this technique, the more skilled and confident you will become at doing it. Remember that the way in which you ask the other person is an important factor in determining the success of this technique. Ask in a polite but authoritative way which communicates an air of confidence, even if inside you are not feeling this way. It may feel at first as if you are acting, but after some practice it will begin to feel more natural. It is also helpful to remember that although it is mostly managers who delegate, you do not have to be a manager to do this. However, you do need to be able to ask politely.
Stay focused
In time management terms, success is about selecting the minimum number of tasks required to produce a desired outcome with the least possible effort. It is about learning to identify and focus on ‘high pay-off’ behaviours rather than those which waste our time. There is a principle used in decision making known as the Pareto Principle, which states that it is possible by doing only 20 per cent of the work to generate 80 per cent of the advantage of doing the entire job. The reasoning behind this ‘80:20’ rule is that a large majority of problems are caused by relatively few key causes. The economy of effort reported can thus be achieved by identifying and focusing on the key causes, resulting in the maximum overall effect. This sounds like a very attractive proposition, which could have significant implications in terms of time management. It suggests that it is possible to select a small subset of core tasks related to any given job that will produce the maximum overall effect with comparatively little effort or time expenditure. Thus, simply being ‘busy’ is not the same as managing our time effectively. It is particularly important to acknowledge this in the work context, in terms of achieving organizational objectives of effectiveness and efficiency.
It is also a curious observation that the time taken to do a task tends to expand to fill the time available for its completion. That is, the more time we have at our disposal, the more time we tend to take. Retired people often say that they do not know how they ever managed to find the time to go to work because they are so busy in retirement. If, for example, you have a whole morning available to do the weekly shopping, it is likely that you will spend that time doing the task, but if you work full time, it is quite possible that you will get through the same shopping list in half the time. So how do people with little free time achieve this economy of time? They do it by being focused on the task in hand. For example, they might go straight to the shopping aisles required, do not stop to browse, do everything at a faster pace and avoid stopping for to chat on the way. Even though it may be enjoyable, social chatter can be a massive time waster. Similarly in the work setting, limiting social chatter in the corridor can free up a considerable block of time throughout a week. Coffee and lunch breaks can inadvertently extend considerably due to social chit chat in the staff room or canteen and while this can seem like fun at the time, it ends up making the individual feel rushed once they get back to work. It is important to make sure that you take only your allocated allowance of time for breaks if you do not want to get behind in your work. Also at work, face-to-face and telephone conversations should be polite but whenever possible kept brief. Manage interruptions by making use of a secretary to take calls (if available) or the use of an answer phone. This will help you stay focused and reduce the distractions created by all the other demands impinging on you in the workplace. If you are unable to stop interruptions when you need quiet time and space for planned concentration time slots, find somewhere else in the building to work and if necessary work from home or another site.
