There are many causes of stress in the workplace which can make addressing the topic seem daunting. Positive psychology offers a fresh approach to the problems of stress at work.
9. Problems of stress
• Less reasoning capacity (IQ drops by 10)
• Becomes adversarial
• Stops us listening
• Precludes joint solutions
• Time & energy
• Stops creativity and innovation
10. 10
Stress Related Spiral
(Perceived) pressures
and conflicts
Existing coping tactics fail
Anxiety over loss of control
Tension
Concentration difficulties
Cutting back on free time
Disturbed sleepTired
Suspicious
Indecisiveness
Hostile
Time mismanaged
All means of relaxation lost
Performance decline
Despair
ILLNESS
12. Stress Exposed: uncomfortable truths
1. The causes of stress
will not disappear
2. Working harder
when stressed
doesn’t help
3. Doing more of the
same is futile
4. Pressure related
discomfort is
normal
13. 13
#1 - Sources of stress will not disappear
You
Personality
Tolerance for ambiguity
Ability to cope with change
Motivation
Intrinsic to job
• Too much / Too little work
• Poor physical working conditions
• Time pressures etc
Role in organisation
• Role conflict / ambiguity
• Responsibility for people
• No participation in decision making
etc
Career Development
• Over promotion
• Under promotion
• Lack of job security
• Thwarted ambition etc Relations within organisation
• Poor relations with boss
• Poor relations with colleagues &
• Subordinates
• Difficulties in delegating
responsibility
Being in the organisation
• Lack of effective consultation
• Restriction on behaviour
• Office politics etc
Organisation interface with outside
• Company vs Family demands
• Company vs Own interests etc
19. Physical & Behavioural Symptoms of
Stress
• Personalising everything
• All-or-nothing thinking
• Catastrophising
• Mind reading
• Jumping to conclusions
• Magnifying everything
• Minimising everything
• Emotional rigidity (if I feel it, it must be true)
• Terminal uniqueness (I’m so special; rules don’t
apply to me)
• “It’s just my personality: it’s just how I am”
• Sour grapes
• Flooding others with information to prove a
point
• Wanting to be right
• Wanting the last word
• Endless explaining and rationalizing
• Saying ‘poor me
• Obsessive thinking
• Sudden drop in IQ
• Desperately wanting to make your point
• High charge or energy in the body
• Tension in neck/shoulders
• Talking fast
• Clenching fist
• Fast breathing/heartbeat
• Cold, clammy skin
• Hot, sweaty skin
• Tightness across chest
• Tight stomach
• Becoming physically immobile
• Inappropriate laughter or giggling
• Becoming addicted to alcohol, drugs, people,
shopping, working, gambling, chocolate,
workshops
19
20. Physical & Behavioural Symptoms of
Stress (continued …)
• Holding on to your position
• Racing mind
• Feeling unacknowledged
• Want to avoid certain topics
• Can’t focus on what people are saying
• Feeling irritated
• Losing your sense of humour
• Feeling confused
• Withdrawing
• Not wanting to probe or look for causes
• Wanting to blame
• Wanting to pacify
• Feeling you’re not to blame
• Trying to solve everything with logic
• Flare up or take offence
• Don’t want to negotiate
• Becoming indignant when challenged
• Feeling that no one understands you
• Taking offence
• ’Teaching or preaching’
• Becoming rigid in thinking
• Denial
• Withdrawal into deadly silence
• Cynicism
• Sarcasm
• Making fun of others
• Being highly critical
• Sudden onset of illness or accident
• Confusion
• Suddenly tired or sleepy
• Intellectualising
• Shallow breathing
• Eccentricity
• Being too nice
• Selective deafness
• Attacking (the best defence is a good
offence)
• Holding a grudge
• Trivialising with humour
25. From stressed to thriving – what
works?
1. Develop coping skills
2. Discover the secret behind positive emotions
– Unlink work from how you feel
– Micro rests
45. Recommended
Reading
• The Resilience Factor
• The Time Paradox
– http://www.thetimeparadox.com/
• The How of Happiness
• Positivity
– http://positivityratio.com/
• Assertiveness at Work
• Great Days at Work
• actionforhappiness.org/10-keys-to-happier-living
Emotion
ProblemThinking
46. References
Back, K., & Back, K. (1999). Assertiveness at work : a practical guide to handling awkward
situations (3rd ed. ed.). London: McGraw-Hill.
Boniwell, I., Osin, E., Linley, P. A., & Ivanchenko, G. V. (2010). A question of balance: Time
perspective and well-being in British and Russian samples. The Journal of Positive
Psychology, 5(1), 24-40. doi: 10.1080/17439760903271181
Bono, J. E., & Ilies, R. (2006). Charisma, positive emotions and mood contagion. The Leadership
Quarterly, 17(4), 317-334. doi: 10.1016/j.leaqua.2006.04.008
Cheng, C. (2003). Cognitive and motivational processes underlying coping flexibility: A dual-
process model. Journal of Personality and Social Psychology, 84(2), 425-438. doi:
10.1037/0022-3514.84.2.425
Csikszentmihalyi, M. (2002). Flow : the classic work on how to achieve happiness (Rev. ed. ed.).
London: Rider.
Fredrickson, B. (2009a). Positivity : groundbreaking research reveals how to embrace the hidden
strength of positive emotions, overcome negativity, and thrive (1st ed.). New York: Crown
Publishers.
Fredrickson, B. (2009b). The Positivity Ratio. Retrieved 12th March, 2011, from
https://www.positivityratio.com/
Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-
build theory of positive emotions. American Psychologist, 56(3), 218-226. doi:
10.1037/0003-066x.56.3.218
47. References (continued)
Fredrickson, B. L., & Losada, M. F. (2005). Positive Affect and the Complex Dynamics of Human
Flourishing. American Psychologist, 60(7), 678-686. doi: 10.1037/0003-066x.60.7.678
Huppert, F. A. 2009. Psychological Well-being: Evidence Regarding its Causes and Consequences.
Applied Psychology: Health and Well-being, (2), 137–164.
Loehr, J. E., & Schwartz, T. (2003). The power of full engagement : managing energy, not time, is
the key to high performance and personal renewal. New York: Free Press.
Lyubomirsky, S. (2010). The how of happiness : a practical approach to getting the life you want.
London: Piatkus.
Lyubomirsky, S., King, L., & Diener, E. (2005). The Benefits of Frequent Positive Affect: Does
Happiness Lead to Success? Psychological Bulletin, 131(6), 803-855. doi: 10.1037/0033-
2909.131.6.803
Reivich, K., & Shatte, A. (2002). The resilience factor : 7 essential skills for overcoming life's
inevitable obstacles (1st ed.). New York: Broadway Books.
Schwartz, T., Gomes, J., & McCarthy, C. (2010). The way we're working isn't working : the four
forgotten needs that energize great performance. London: Simon & Schuster.
Sheldon Cohen, P., Cuneyt M. Alper, M., William J. Doyle, P., John J. Treanor, M. a., & Ronald B.
Turner, M. (2006). Positive Emotional Style Predicts Resistance to Illness After Experimental
Exposure to Rhinovirus or Influenza A Virus. Psychosomatic Medicine, 68(6). doi: doi:
10.1097/01.psy.0000245867.92364.3c
Zimbardo, P. G., & Boyd, J. (2008). The time paradox : the new psychology of time. London: Rider.
Notes de l'éditeur
I’m Suzanne Hazelton. I’m a coach, trainer and author. I work with individuals and businesses helping them to thrive.
The HSE* suggest that:“work related stress develops because a person is unable to cope with the demands being placed on them”
Health: Positive emotions are good for your health, they increase the number of antibodies - essential for fighting infection and keeping fit. It’s easier to do your best work when you’re feeling healthy. Broaden thinking – noticing opportunities: Some emotions protect us from danger, but narrow the range of immediate options for action: “fight or flight”. Conversely positive emotions broadens our outlook, and we notice more opportunities. Don’t “doom and gloom” about the economy – experience positive emotions and start to see new opportunities! Opportunity magnet: In addition to noticing opportunities, you will also become a magnet for others giving you opportunities. Be the person that radiates good emotions – you will attract other like-minded people and you will more likely be the person they think of when there’s an opportunity.Builds resilience: Resilience is the ability to “power through” tougher times without experiencing detrimental effects on mental or physical health. It gives you staying power when the going gets tough. Create positive memories: when you experience positive emotions, be sure to remember them, take time to savour them. Research has shown that people who actively take time to remember good times, are mindful in the moment and who have goals enjoy life more.Moods go viral: The feel good factor is contagious – spread it within your team. ‘Catch people doing something well’, and offer a word of praise, a smile, or a genuine compliment. Your team members will experience all the benefits of positive emotions – and don’t be surprised if they go the extra distance to help someone on the team, or your prospects or customers.Build high performing teams: Encourage positive emotions on your team. It takes between three and eleven positive emotions to counter each negative emotion. A positive team is more creative, sees more opportunities and is more successful.
I’m going to talk about positive and negative emotions. I don’t like this labelling – but it is convenient shorthand.
First imagine a bowl of cherries … not hard as there’s a visual. The cherries represent the positive. Next imagine JUST one COCHROACH … would it make the cherries less appealing?NEXT imagine a bowl of cockroaches. Would the addition of A cherry make it any more appealing?Negative emotions have more impact than positive … therefore you need AT LEAST 3 X as many!Some of it is about CHOICE … what we choose to focus on ….
(THIS IS HALF WAY 8:15pm)You might wonder WHY it’s necessary to have AT LEAST 3 positive emotions for every negative …..