Chapter 4 Dubrin

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Chapter 4 Dubrin

• Achieving Wellness and Managing Stress

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Objectives

• Explain the meaning of wellness and how it can be
  attained

• Describe the meaning of stress, its physiology,
  and its consequences

• Identify several positive and negative
  consequences of stress

• Pinpoint potential stressors in personal and work
  life.

• Describe key methods for managing the potential
  adverse effects of stress.

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Wellness

• Preventive Health Care
• Body and Mind work together
• Strategies for wellness require personal
  decagons.

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Strategies for Achieving Wellness

• Proper Exercise
• Adequate Sleep
• Right Foods
• Competence
• Resilience
• Safety

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Physical Benefits of Exercise

• Increased respiratory capacity
• Improved circulation
• Increased muscle tone
• Increased energy
• Reduced body weight
• Slower Aging

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Mental Benefits of Exercise

• Endorphins
• Increased self-confidence
• Improved body image
• Better self-esteem
• Better alertness and efficiency
• Relief of stress and depression

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Adequate Sleep

• Regular bedtime
• Avoid late exercise, caffeine, heavy food
• Eat healthy
• Exercise routinely

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A healthy diet helps you either lose weight or
keeps your BMI in the "healthy" range.
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A healthy diet is balanced overall, with foods
from all food groups, with lots of delicious
fruits, vegetables, whole-grains, and fat-free or
low-fat milk and milk products.
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A healthy diet is low in saturated fat, trans
fat, and cholesterol. Keep total fat intake
between 20 to 35 percent of calories, with most
fats coming from sources of polyunsaturated and
monounsaturated fatty acids, such as fish, nuts,
and vegetable oils.
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A healthy diet includes a variety of grains
daily, especially whole-grains, a good source of
fiber.
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A healthy diet includes a variety of fruits and
vegetables (two cups of fruit and 2 1/2 cups of
vegetables per day are recommended for a 2,000
calorie diet).
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A healthy diet has a small number of calories
from added sugars (like in candy, cookies, and
cakes).
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A healthy diet has foods prepared with less
sodium or salt (aim for no more than 2,300
milligrams of sodium per day, or about one
teaspoon of salt per day).
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A healthy diet does not include more than one
drink per day (two drinks per day for men) if you
drink alcoholic beverages.
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Resilience

• Withstand pressure
• Profit by adversity
• Persistently optimistic
• Managed Stress
• Self-esteem

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Minimize Risks

• What can be avoided?
• Training
• Ask if you do not know.

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Stress

• An internal reaction to any threatening condition
• Fight or flight conflict response

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Stress impairs health

• Higher risk of heart attack and stroke.
• Weakened immune system
• Headaches
• Ulcers
• Allergies
• Cancer

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Some Symptoms of Stress

• Physical
• Craving for sweets
• Dizziness
• Fatigue
• Alcohol

• Mental
• Lack of concentration
• Depression
• Forgetfulness
• Nervousness

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Positive Stress

• Attentiveness
• Improved performance if stress is moderate

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Stressors (1)

• Significant life change (Table 4-1)
• Low Self Esteem
• Bad mood
• Hurt by insults
• Doubt of own abilities
• Annoyances
• Frustrate your quest to goal attainment

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Stressors (2)

• Social/ Family problems
• Physical and Mental health problems
• Financial problems
• School-related problems

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Type A Behavior

• Multitasking
• Impatient and Demanding
• Free Floating hostility may lead to disease
• Aggressive and Hardworking
• Always doing something
• Some people thrive as Type A personalities

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Where is the Locus of Control

• Read this Invictus
• Do thing that Henley really believed it or was he
  whistling in the dark.
• Would you say that most Americans believe that
  our fate is controlled internally or externally?
• Read This I Hear America Singing Do you think
  Whitman finds control within the soul of the
  community (the young nation)?

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Negative Affectivity

• A predisposition to experience existential pain
  (nervousness, worry)
• A tendency to look for and expect
  dissatisfaction.
• Eeyore lost my tail...nothing I can do.
• Eeyore "After all, what are birthdays? Here
  today and gone tomorrow."

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High Job Demands Low Job Control

• Demands from customers, coworkers, boss
• Coping response is frustrated by the system
• Self-efficacy can influence impact

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Work Overload or Underload

• Fatigue cause less ability to cope with
  annoyances
• The competitive edge Do everything better,
  faster, cheaper
• Underload causes underachievement and low
  self-esteem

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Role Ambiguity and Role Conflict

• Poor job definition
• Poor instructions
• Poorly defined expectations for performance.
• Competing demands and expectations
• Two or more bosses.

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Technostress and Repetitive Motion Disorder

• Inability to cope with emerging technologies
  (computers, IT)
• Less human interaction (relationships)
• Carpal Tunnel Syndrome and similar problems.
• Ergonomic Principles

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Emotional Labor

• Urgency to please and to avoid displeasing
• Surface Acting fake it (Stewardess smile)
• Deep Acting Hide true feelings

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Sick Buildings

• Particles, vapors, molds, fungal spores
• Pesticides, carbon monoxide, cigarette smoke

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Placing the Stressful situation in Perspective

• Is the situation really as bad as you think?

"It's snowing still," said Eeyore gloomily. "So
it is." "And freezing." "Is it?" "Yes," said
Eeyore. "However," he said, brightening up a
little, "we haven't had an earthquake lately."
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Gain Control of the Situation

• Improve work habits and time management
• Down-size and travel light get rid of the
  clutter
• Save the really good stuff that gives you
  satisfaction and pleasure.

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Find the Humor

• A managed care consultant dies and goes to
  Heaven. Frankly, he cant believe his good
  fortune in being there, given the life he has
  led. But St. Peter checks the records and says,
  Theres no mistake, youre supposed to be here.
  See, it says right here that you are scheduled
  for Heaven...and youre authorized for three
  days.
• When you get a chance look at this Humor

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Social Support

• Support System
• Encouragement
• Comfort
• Humor
• Family members, friends, coworkers
• Religious organizations, AA
• Breakfast meetings

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Relaxation

• See Exhibit 4-3 for Stress Busters
• Relaxation Response
• Relaxation Exercises
• Relaxation Triggers