What are Some Stress Management Techniques?

Stress management is an adaptive response to perceived challenges or threatening environments. The stressors at the personal level come from both work and non-work. The stressors at work include physical environment, personal roles and their role conflicts, and interpersonal relationships. Management strategies include exercise, relaxation, behavioral self-control, and cognition. Treatment, and social and work networks. Organization-level stressors come from organizational management policies and politics, organizational structure and design, organizational procedures, and working conditions. Its management strategy is sufficient to eliminate or control the source of pressure at the organizational level, thereby preventing or reducing the work pressure of individual employees. ^[1]

Stress management

(Management branch)

Stress revolves around life every day. There is pressure to be motivated. This is true, but the pressure you face exceeds your ability to endure, it will lead to psychological imbalances, cause depression, anxiety and other psychological diseases. No matter what type of Psychological stress can cause the following symptoms: tachycardia, cold or sweaty palms, shortness of breath, headache, stomachache, nausea and vomiting, bloating and diarrhea, muscle tingling, forgetfulness and insomnia, inferiority, doubt, jealousy, depression, thinking Confusion, grumpy, hyper-excitement, moody, etc.

Relieve excessive psychological pressure. Maintain good physical and mental state! You may wish to refer to the following methods.

1. Get enough rest, no matter how busy, you must ensure 8 hours of sleep each day.

2, adjust the diet, smoking and drinking less. Alcohol and nicotine can only cover up stress, not relieve it.

3. Xing Ai is a better decompression medicine. Passionate sex life is great for relieving psychological stress.

4. Participate in social activities, and communicate more with close friends.

5. Dare to say "No". Don't dare to reject the work and obligations that you feel unbearable.

6. Don't ask for perfection in everything. As long as you do your best to do everything, don't blame yourself even if you don't reach your goal.

7. Don't attribute the fault of others to yourself, and don't take responsibility for the emotions of others.

8. Don't be too anxious. When you encounter major issues such as marriage, employment, house purchase, promotion, etc., remind yourself: Only time can solve the problem.

9. In case of difficulties, first imagine the worst results, so that you will have more confidence in your resilience.

10. Don't worry about things that you don't have the right to intervene or monitor.

11. Open the album and relive the good old days.

12. Turn off the TV and rest in the cosy warm water tub.

13. Turn on the record player, close your eyes, and listen to familiar and wonderful music.

14. Recall the happiest moment you ever had.

15. Enjoy nature and swim outside.

16. Participate in fitness activities and relax completely.

17. Call a friend or relative who loves to laugh.

18. Enjoy the food.

19. Go to the mall and choose gifts for yourself.

20, can not solve the heart of the troubles, you should talk to a friend or psychologist.

Introduction

Business leaders and human resource managers should fully care about, pay attention to, investigate and analyze the stressors and their types experienced by employees, at the organizational level

First, the principle of moderation. Stress management is not about reducing the pressure of employees and maximizing employee satisfaction regardless of the economic benefits of the organization.

Second, specific principles. Because stress is a subjective feeling to a large extent, different objects should be distinguished, different strategies should be adopted in stress management, and specific problems should be analyzed based on different characteristics of the objects.

Third, the post principle. Employees in different departments and positions in an organization face different working pressures. Generally, the higher the job level, the stronger the innovation, and the higher the independence, the greater the pressure on the employees. For example, the pressure of the sales staff is generally greater than that of the production staff, because the production staff face more controllable factors, and the sales staff are different. The quality of the sales performance depends not only on their own efforts, but also with the customers, The market environment and competitors are related.

Fourth, the guiding principle. Since the generation of stress is inevitable, it is important to guide the development of the positive side. For employees, some external factors are uncontrollable. For example, in the face of powerful competitors, they can flexibly turn pressure into motivation and stimulate more enthusiasm for work.

Fifth, the principle of distinction. Before eliminating stress, first find out the source of the stress and treat it differently. Some pressures can be avoided, such as the pressure caused by disunity among employees, complicated interpersonal relationships, unclear job responsibilities, and pressure caused by unreasonable division of labor; and some pressure, such as pressure from the work itself, is inevitable It can only be solved by improving employees' own working ability and psychological endurance.

Many stress studies and practical experience have shown that through scientific prevention and intervention, managerial stress can be resolved. So how do you manage stress effectively? What is the "pressure" reduction?

Let's analyze, the pressure of managers can be roughly divided into three categories:

The first is the pressure that can be eliminated by controlling the pressure source, and which must be eliminated. For example, the pressure caused by unplanned work, the pressure caused by procrastination, and the pressure caused by insufficient technology.

The second is stress that does not need to be eliminated. The father of stress research, Hans Sailey once said, "Stress is the condiment of life." There are some stresses that not only have no negative effect on people, but also can stimulate people's motivation and potential energy to achieve success. For example, the pressure to pursue success, the pressure to invent and create. This kind of pressure should be retained whether it can be eliminated or not.

The third type of stress is one that is difficult or impossible to eliminate. For example, the pressure of mission deadlines, the pressure of long-term field operations, and the pressure of long-term business trips. The management of this stress should focus on reducing or eliminating stress feelings by taking steps.

Multi-purpose controlled stress response, moderate supportive stress response, less or no avoidance

There are three main types of people's responses to stress: control, support, and avoidance. We have conducted in-depth analysis and research on those managers who have adjusted their stress very moderately, and combined the advantages and disadvantages of the three stress response methods, we recommend that managers mainly adopt a controlled response method and moderately support when responding to stress. Coping style, using as little or no avoiding style as possible.

Controlled response

A problem-centric response method refers to proactively responding to different pressures, such as effective time management, etc., which is the optimal pressure response method. This coping style mainly adjusts the relationship between one's emotional state and individuals and the environment by changing human behavior or improving the surrounding environment. When responding to stress, managers can: try to deal with things in an objective and rational way; effectively allocate time; plan ahead; selectively focus on specific issues; prioritize and deal with issues in order of priority ; Try to think about things from the perspective of an onlooker.

Supportive response

Individual or social resources are usually used to respond to stress, such as seeking pressure release or pressure release. Supportive coping behaviors include: using interest and pastime, such as sports, painting, walking, travel, fitness, etc .; talk to relatives / friends who understand themselves. The shortcoming of this coping style is that it is too dependent on the environment and resources. Once the lack of supported resources occurs, it will lead to disorder of stress adaptation.

Avoidance coping

This coping style passively ignores or avoids stress, and even denies the existence of stress. When the stress accumulates slowly beyond a certain limit, it will cause a sudden collapse of the individual. Avoidance coping is an emotion-centric coping. It does not change the objective relationship between people and the environment, but regulates the emotional discomfort caused by stress. Its most basic strategy is to shift focus and avoid thinking about the causes of stress. When individuals feel that they cannot do anything about their environment, emotion-centric responses will dominate. Common evasive coping behaviors are: do nt think about it; do nt believe it s true; put the problem aside for a while; think that some things are not so important and do nt need to be too serious; ; Think of someone who is not as good as himself and feel more comfortable; let it be, calm down and so on.

Get out of the misunderstanding of stress management and correctly recognize stress

Psychological research shows that stress is a neutral and objective existence that does not harm people in itself. What hurts people is our perception and attitude to stress. Many times, because of cognitive biases, managers' pressure management will go into a misunderstanding. There are three common misunderstandings of stress.

The first misunderstanding is too much anxiety and too much unnecessary pressure. According to research by psychologists, 40% of events that cause stress will never happen, such as the end of the world; 30% of concerns are the result of past decisions and cannot be changed; 12% are caused by others To inferiority; 10% of worries are related to health, the more serious the worries; only 8% are reasonable.

The second misunderstanding is that small pressures that do not have an impactful negative impact will not hurt themselves. In fact, if you are under constant pressure for a long time, even if the pressure is relatively small, it will cause harm to people over time.

The third misconception is that all stress must be eliminated. This misunderstanding is manifested in two aspects. First, as mentioned earlier, not all stress can be eliminated, and only part of it can be eliminated. Second, not all stress is bad. Stress is a double-edged sword, both negative and positive. Moderate pressure can make us more aware of the surrounding environment, can help us deepen our understanding of ourselves, help us set more realistic goals, and enhance our self-confidence and sense of accomplishment.

Control the source of stress and prevent it from the source

Most of the popular stress management methods wait until the stress has developed to a certain degree, and psychological, physical, and behavioral symptoms have started to take measures to adjust. In fact, our managers can effectively prevent stress from the root cause by rationally controlling the source of stress.

As mentioned earlier, some of the stress felt by managers can be eliminated by controlling the stressors. For example, managers understand that employees' morale is low because of unfair training opportunities. Those who can increase training morale or allocate training opportunities by voting can improve employee morale and reduce the pressure of the organizational atmosphere. . For example, you can strengthen the time management to improve the pressure caused by poor planning.

Effective use of resources and reasonable resolution of stress

When a manager conducts pressure management, he usually does not work alone. The team he leads can be used as a resource. Management positions are the hub of many work pressure distributions. The pressure from higher-level managers and the outside world is exerted on managers, some of which will be digested by managers, and some will be transmitted downwards to subordinates. Different managers will have different rates of stress digestion and transmission.

Some managers passively accept the pressure from their superiors and the outside world, and then no longer pass it down, but stop all the pressure in their hands and digest it. For example, they do not trust their subordinates to do everything, and they must be personal leaders. Some managers pass the pressure from their superiors and the outside world to their subordinates without filtering. For example, they do not consider the digestive abilities of subordinates at all and push the tasks to the subordinates in a brain. Both of these transmission methods are inappropriate. The former method will make you exhausted and stressed, but things may not be the best. The latter method seems to have no pressure left for yourself, but the subordinates can't bear it. 2. If the work efficiency is greatly reduced, it will cause back phasing. The correct way is to give full consideration to the pressure-bearing capacity of yourself and your subordinates, reasonably and moderately transmit the pressure, and let the subordinates call themselves resources to reduce stress.

Establish a good support system

Talking is a cheap and effective method of decompression. The target of talking can be leaders, colleagues, friends, family ... but the manager is limited to some inconvenient reasons, the target of talking cannot be as selective as ordinary employees. . Stress management experts have found that two of the people who have a relationship with the manager are the most important decompression support resources for the workplace, namely the immediate superior and his or her spouse. The superior can help him control the source of stress, while the spouse can Emotional understanding and comfort.

Therefore, effectively establishing your own support system and winning the support of your direct superiors and spouses have a very important role in decompressing managers.

Organize employee assistance programs to help managers manage stress

Some domestic companies have begun to try to introduce a project called the Employee Assistance Program (EAP) as an overall solution to help employees deal with occupational mental health problems including stress. In companies that have already implemented EAP, managers can use this mental well-being to effectively implement stress management for themselves. Domestic corporate experience of successful implementation of EAP shows that EAP has shown a powerful power in systematic diagnosis, targeted intervention, and effective prevention of work stress, and has significant effects on managers' psychological stress management.

Manager self-decompression skills

Meditation and Relaxation If managers feel pressured, they may wish to use the break time for 10 minutes of meditation and relaxation every day. Prepare soothing music in advance, if it is best with relaxation instructions, do it in a comfortable posture, and relax every part of your body with the music starting from your fingertips. Instead of focusing too much on technology during meditation and relaxation, it is more about experiencing the feeling of relaxation. Persist for 10 minutes every day, and you can feel the effect after two weeks.

Respiratory decompression managers can reduce pressure by adjusting their breathing when they feel pressured. A 5 minute deep breath can slow down your beating heart, calm down the anxiety, restore calmness of the muscles that tremble due to stress, and convulsions ... After deep breathing, you can deal with the work, so that the stress is relieved , The idea has become more clear, there may be unexpected processing methods.

Some managers will choose to sweat in the gym to relieve stress. This is a good way to reduce stress. Of course, managers can also choose to go hiking in the countryside on weekends to relax in nature.

Exercise decompression, coordination of motion, static and moderate relaxation will help to eliminate fatigue, stimulate vitality, and regulate brain function. It can play a role in exercising the body, eliminating stress, stimulating vitality, and awakening the brain. Applicable exercise methods include swimming, aerobic jogging, rope skipping, aerobics, walking, table tennis, etc. You can decompress easily by arranging about half an hour of exercise every day.

In addition, relaxation training, yoga, meditation, hypnosis, and imagination can also be used to reduce the response caused by stress.