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Managing Stress at WorkManaging Stress at Work

McKesson Lunch and Learn SeriesMcKesson Lunch and Learn Series1/26/09

Presenter: Sonya Lewis, American Heart Association Volunteer

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Today’s presentation covers four topics:Today’s presentation covers four topics:

Understanding the link between stress and heart disease Identifying and addressing worksite stressors Learning and applying stress management strategies Identifying available resources for managing stress

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Several heart disease risk factors are well-establishedSeveral heart disease risk factors are well-established(http://www.americanheart.org/presenter.jhtml?identifier=4726)

Increasing age Male sex (gender)

Heredity (including race)

Tobacco smoke High blood cholesterol High blood pressure Physical inactivity Obesity and overweight Diabetes mellitus

Factors we can’t controlModifiable - Factors we can control

Focus on these Factors

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The American Heart Association recognizes a The American Heart Association recognizes a potentialpotential link between link between stress and the development of heart diseasestress and the development of heart disease(http://www.americanheart.org/presenter.jhtml?identifier=4726)

According to the American Heart Association, stress is a potential contributor to heart disease. “Individual response to stress may be a contributing factor. Some scientists have noted a relationship between coronary heart

disease risk and stress in a person's life, their health behaviors and socioeconomic status.”

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The stress response may lead to behaviors that encourage the The stress response may lead to behaviors that encourage the development of heart diseasedevelopment of heart disease(http://www.americanheart.org/presenter.jhtml?identifier=4726)

The stress response describes the condition caused by your reaction to physical, chemical, emotional or environmental factors.

These factors may affect established risk factors.

Stress OvereatHeart

Disease

Start Smoking

Smoke More

Overweight Obesity

(Chronic Exposure to) Tobacco Smoke

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Stress affects us in different ways, and can result in physical and Stress affects us in different ways, and can result in physical and emotional pain – stress can also impact our performance and work emotional pain – stress can also impact our performance and work relationshipsrelationships(http://www.americanheart.org/presenter.jhtml?identifier=3047874)

Physical Emotional

Aches and Pains*

▪ Headache▪ Backache▪ Neck ache▪ Stomach ache▪ Tight muscles▪ Clenched jaw

Energy Level and Sleep

▪ Feeling tired, without a good reason▪ Trouble sleeping

Other Emotional Signs

▪ Easily irritated

▪ Impatient

▪ Forgetful

Feelings

▪ Anxiety▪ Anger▪ Depression▪ Helplessness▪ Out of control▪ Tense   

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Identifying stressors is the first step to dealing with stress at workIdentifying stressors is the first step to dealing with stress at work

Take stock, so you can take control

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Staff are facing many stressors, which may lead to organizational risksStaff are facing many stressors, which may lead to organizational risks

Workplace StressorsWorkplace Stressors

Gossip

Voluntary Turnover

Reduction in Force

Financial Impacts

Reduced Productivity

Burnout

Lack of Teamwork/Cooperation

Potential RisksPotential Risks

Fears – Founded and Perceived

Maintaining Recognitions / Designations and Meeting

Expectations Associated with Brand

Increased Performance Expectations

Financial Pressures

Lack of / Miscommunication

Performance-Based Work

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How do you usually respond to stress?How do you usually respond to stress?(http://www.americanheart.org/presenter.jhtml?identifier=3047874)

I eat to calm down. I speak and eat very fast. I drink alcohol or smoke to

calm down. I sleep too little, too much or

both. I slow down.

I rush around but do not get much done.

I work too much. I delay doing the things I

need to do. I try to do too many things at

once.

Selecting even one of these items may mean that you are not dealing with stress as well as you could.

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HeadlineHeadline (Source)

Taking steps to manage stress has a double benefit. You will feel: Less stressed, right away. More in control of your life.

Acting to control stress gives you a greater sense of well-being, which will also decrease your stress.

We can manage stress by taking action and controlling those factors that We can manage stress by taking action and controlling those factors that

are in our controlare in our control (http://www.americanheart.org/presenter.jhtml?identifier=3047876)

What matters is not so much what happens to us, but how we respond to what happens to us.

Learning to manage your reaction to stress may help make other lifestyle changes easier for you.

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We can also manage stress by learning and applying the ABC’s of StressWe can also manage stress by learning and applying the ABC’s of Stress(Darlene Martin, Careerscapes)

AA

BB

CC

The Activating Event

The Belief about the Event

The Consequences or Behaviors

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Emergency stress stoppers allow you to deal with stress on-the-spotEmergency stress stoppers allow you to deal with stress on-the-spot(http://www.americanheart.org/presenter.jhtml?identifier=3047933)

Count to 10 before you speak. Take three to five deep breaths. Walk away from the stressful situation, excuse yourself if you

need to, and handle it later. Say “I’m sorry” if you make a mistake. Speak up if a meeting is going off track. Remind participants of

the purpose of the meeting, then bring them back to topic. Set your watch five to 10 minutes ahead to avoid the stress of

being late. Go for a walk.

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Both individuals and the work environment (culture) contribute to Both individuals and the work environment (culture) contribute to workplace stress. Reducing stress at work involves addressing workplace stress. Reducing stress at work involves addressing

stressors on both levels.stressors on both levels.

Individuals

Environment (Culture)

Stress

Individuals Teams/Internal Vendors/Sales Reporting Lines

Environment (Culture) Management-level and up

influences decisions Policies, procedures Infrastructure Communications Engagement/Involvement Benefits/Resources

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We can work as individuals to control stress at the workplaceWe can work as individuals to control stress at the workplace (http://www.americanheart.org/presenter.jhtml?identifier=3047939)

Embrace Change (“Opportunity” versus “Problem” or “Challenge”) Improve Time Management Skills

Take an Outlook class or time management course Get Organized & Plan Ahead Enhance Communication Skills

Take a communication class, assertiveness training, negotiation techniques

Share information as needed Seek Opportunities to Network, Cross-Collaborate and Build

Relationships Leverage appropriate resources to address “challenges” Facilitate problem solving

Be a problem solver, with just-in-time, creative solutions

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We can work as individuals to control stress at the workplaceWe can work as individuals to control stress at the workplace (http://www.americanheart.org/presenter.jhtml?identifier=3047939)

Practice Positive Self-Talk “I can” versus “I can’t” I can handle this if I take it one step at a time I can do this; I’ve done it before

Be a Brand Ambassador Be aware of actions and influence Volunteer

Learn to “Manage Up” Find a Mentor or Peer Advisor Get More Sleep (or Enough Sleep) Become More Physically Active

Visit the gym before/after work Take a walk during lunch

Limit Tobacco and Caffeine Seek Professional Assistance, As Needed

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Managers can facilitate a culture that embraces change, communicates Managers can facilitate a culture that embraces change, communicates

effectively, delegates responsibilitieseffectively, delegates responsibilities – – and reduces worksite stressand reduces worksite stress (Getting People On Board, Harvard Business School Press, 2005)

By promoting a culture that embraces change, you can reduce the fear associated with the unknown Be a change champion Promote “change = opportunity” thinking Be transparent

The top source of disengagement is lack of communication Top-down communication often halts at middle management Seek opportunities to include employees at all levels in initiatives Ensure messages are pushed-down and two-way (push-pull)

Delegation of responsibilities can have many benefits Reduces the likelihood of burnout (do more with less) Provides opportunities for promotion, meeting PMAPs and

addressing contingencies

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McKesson offers several resources to help employees deal with stressMcKesson offers several resources to help employees deal with stress

• Onsite Workout Facility - 24/7 Access• Walking Trail• Healthy Menu Items - Cafeteria• Weight Watchers• Smoking Cessation Program• Employee Assistance Program• Nurse Call Line / 24-Hour Access • Rewards/Incentive Programs

– Insurance supplement

– Rebate on health-related expenses

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In summary, you In summary, you cancan manage stress at work manage stress at work

• Identify stressors and proactively address them • Use stress management and engagement strategies

– Reframing challenges as opportunities, embracing change

– Being a brand ambassador, as staff of McKesson

– Improving your organization, time management and communication skills – and communicating important information just-in-time

– Delegating as needed, and involving staff at all levels

– Becoming more physically active, limiting tobacco and caffeine

• Learn about available resources provided by McKesson and take advantage of these offerings– Worksite gym, walking trail, healthy food items

– Professional assistance, 24/7 nurse line

– Trainings (Outlook, communication)

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What will you do this week to take control of your work-related stress?What will you do this week to take control of your work-related stress?(Darlene Martin, Careerscapes)

One thing that I have decided to take control of is: __________________________________________________________

I will demonstrate this by: ______________________________________________________________________________________________________________________________________________________________________________

I will ask _____________________________________ to support me by __________________________________________________________

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Thank you for attending today’s presentation!Thank you for attending today’s presentation!

For More Information:

www.heart.org