Appendix Useful books and contacts

  This book has been written in a way that allows it to be easily read and understood without being punctuated by numerous references that disrupt the flow of the text. However, you may want to follow up specific topics covered in the book in more detail. This Appendix provides information on resources in the form of books, websites, postal addresses and telephone numbers, which enable you to follow up a subject area in more depth.

General books

  Butler, G. and Hope, T. (2007) Manage Your Mind: The Mental Fitness Guide, 2nd edn. Oxford: Oxford University Press.

Fontana, D. (1997) Managing Stress, 5th edn. Leicester: British Psychological Society.

Williams, C. (2009) Overcoming Anxiety, Stress and Panic: A Five Areas Approach. London: Hodder Arnold.

General websites

  Glasgow STEPS

  Gives advice and information on how to manage common stress problems:

http://glasgowsteps.com

Living Life to the Full: Helping You to Help Yourself

  A computer based life skills course which aims to equip the user with the key knowledge necessary to tackle the demands of everyday life stresses: www.livinglifetothefull.com

MoodGYM

  A free computer based self-help programme to teach cognitive behavioural therapy skills to people vulnerable to anxiety and depression: www.moodgym.anu.edu.au

Net Doctor

  Gives advice on a range of mental health problems including stress: www.netdoctor.co.uk

Organizations specifically addressing workplace stress

  ACAS (Advisory, Conciliation and Arbitration Service)

  Provides information on stress, employer and employee rights in the workplace:

www.acas.org.uk

American Mental Health Foundation (AMHF)

  Promotes scientific research and seminars in the field of mental health and related areas:

http://americanmentalhealthfoundation.org

Amicus

  The Amicus publication Stress–An Amicus Guide for Members is available free on the Amicus Union website:

www.amicustheunion.org/pdf/stressguide.pdf

Health and Safety Executive (HSE)

  HSE has a stress home page:

www.hse.gov.uk/stress/index.htm

Healthy Work Matters

  Provides information and guidance for employers and employees on stress:

www.healthyworkmatters.org.uk/stress/stress_employer.htm

International Labour Organization (ILO)

  Provides information and guidance on stress in the workplace:

www.ilo.org/safework/lang-en/index.htm

Mind (UK)

  Mind (formerly National Association for Mental Health) offers advice on a wide range of psychological difficulties:

Granta House, 15–19 Broadway, Stratford, London E15 4BQ

Tel: 020 8519 2122

www.mind.org.uk

NHS Direct

  Run by the UK National Health Service, it provides help and guidance on health matters:

Tel: 0845 4647

www.nhsdirect.nhs.uk

Trades Union Congress (TUC)

  The TUC publication Tackling Stress at Work is available from TUC Publications:

Congress House, Great Russell Street, London WC1B 3LS

Tel: 020 7467 1294

www.tuc.org.uk/publications/index.cfm

World Health Organization (WHO)

  The WHO publication Work Organization and Stress is available on its website:

www.who.int/occupational_health/publications/en/oehstress.pdf

Lifestyle

  Alcohol

  Alcohol Focus Scotland

  Provides information on alcohol-related issues:

166 Buchanan Street, Glasgow, G1 2LW

Tel: 0141 572 6700

www.alcohol-focus-scotland.org.uk

Alcoholics Anonymous

  Provides help for people with drinking problems:

PO Box 1, 10 Toft Green, York YO1 7ND

Tel: 01904 644026

Helpline: 0845 769 7555

www.alcoholics-anonymous.org.uk

Drink Aware

  Provides facts and figures about alcohol:

www.drinkaware.co.uk

Drinkline

  Available Monday to Friday 9pm to 11pm, Saturday and Sunday 6pm to 11pm:

Calls are free and confidential: Tel: 0800 917 8282

Diet

  Cooper, P. (2009) Overcoming Bulimia Nervosa and Binge Eating: A Self-Help Guide Using Cognitive Behavioural Techniques. London: Robinson.

Sleep problems

  Espie, C.A. (2006) Overcoming Insomnia and Sleep Problems: A Self-Help Guide Using Cognitive Behavioural Techniques. London: Robinson.

Smoking

  Carr, A. (2009) Allen Carr’s Easy Way to Stop Smoking: Be a Happy Non-Smoker for the Rest of Your Life. London: Penguin.

Time management

  Fontana, D. (1993) Managing Time. Leicester: British Psychological Society.

Assertiveness

  Adams, A. (1992) Bullying at Work: How to Confront and Overcome It. London: Virago.

Back, K. and Back, K. (2005) Assertiveness at Work, 3rd edn. London: McGraw-Hill.

ACAS

  Provides information on bullying, including information on your rights:

www.acas.org.uk

Dignity at Work Partnership

  Provides information and guidance on bullying in the workplace:

www.dignityatwork.org

Interpersonal skills

  Edelmann, R.J. (1993) Interpersonal Conflicts at Work. Leicester: British Psychological Society.

Fontana, D. (1994) Social Skills at Work. Leicester: British Psychological Society.

Relaxation

  Fraser, T. (2003) The Easy Yoga Workbook: The Perfect Introduction to Yoga. London: Duncan Baird.

Kabat-Zinn, J. (2006) Mindfulness for Beginners (audio book and CD), unabridged edn. Louisville, CO: Sounds True Inc. Also see www.soundstrue.com

Kennerly, H. (1997) Managing Anxiety: A User’s Manual and Tape on ‘How to Relax’ (also available as a CD). Oxford: Oxford Clinical Psychology.

Lam, K.C., Mathews, S., Morgan, P., Hilton, J. and Munro, P. (1994) Step by Step: Tai Chi. Stroud, UK: Gaia Books.

Shakti, G. (2003) Meditations: Creative Visualization and Meditation Exercises to Enrich Your Life. Novato, CA: New World Library.

Healthy thinking

  Burns, D. (1999) Feeling Good: The New Mood Therapy. New York: Avon.

Greenberger, D. and Padesky, C.A. (1995) Mind Over Mood: Change How You Feel by Changing the Way You Think. New York: Guilford. Young, J.E. and Klosko, J.S. (1998) Reinventing Your Life: How to Break Free from Negative Life Patterns. New York: Penguin Putnam.

Managing anxiety

  Kennerly, H. (1995) Managing Anxiety: A Training Manual. Oxford: Oxford Medical Publications.

Kennerly, H. (2009) Overcoming Anxiety: A Self-Help Guide Using Cognitive Behavioural Techniques. London: Robinson.

Coping with depression

  Gilbert, P. (1997) Overcoming Depression: A Self-Help Guide Using Cognitive Behavioural Techniques. London: Robinson.

Williams, C. (2009) Overcoming Depression and Low Mood: A Five Areas Approach. London: Hodder Arnold.

Depression Alliance

  Provides information and support services:

20 Great Dover Street, London SE1 4LX

Tel: 0845 123 2320

www.depressionalliance.org

Managing anger

  Davies, W. (2009) Overcoming Anger and Irritability: A Self-Help Guide Using Cognitive Behavioural Techniques. London: Robinson.

Coping with panic

  Silove, D. and Manicavasagar, V. (1997) Overcoming Panic: A Self-Help Guide Using Cognitive Behavioural Techniques. London: Robinson.

No Panic

  Provides support to people suffering from panic attacks, phobias and other anxiety disorders:

93 Brands Farm Way, Randlay, Telford, Staffordshire.

Tel: 01952 590005

Helpline: 0808 808 0545

www.nopanic.org.uk

Index

  Note: Page references in italic indicate Figures and Tables.

ABCD analysis 96–7

ACAS (Advisory, Conciliation and Arbitration Service) 64, 218

accountability, lines of 30, 31, 53

acquired factors in stress 26–7

action plans see also self-help planning: for assertiveness development 120; for interpersonal skills development 138–9; for time management 98–100, 99

active listening 115–16

activity scheduling 186–7

adrenal glands 6

Advisory, Conciliation and Arbitration Service (ACAS) 64, 218

age factor in stress 26

aggressiveness 101, 102, 106–7, 106, 189; ‘aggressogenic’ thinking 111–12; hostility see hostility; passive aggression 189

alcohol use 72–5, 79, 199

alternative ways of looking/thinking 163, 169, 170, 172, 186, 189; reattributing meaning 165

anger 7, 10, 11, 27, 102, 111, 127, 188–90; and the hostility syndrome 188–90; management 189

annual leave 49, 54

anxiety 7, 10, 11, 203, 205–6; panic attacks 165–6, 180–3, 180; performance anxiety 175–80; and phobic avoidance 183–5; physical symptoms 7, 175, 180, 182; presentation anxiety 175; syndromes 11, 174–85; test anxiety 175

appraisals 29

assertiveness skills development 101–20; action plans for 120; through active listening 115–16; aiming for a workable compromise 116; being concise 114; being specific 114–15; and the consequences of being unassertive 102–5; developing assertive attitudes 111–12; developing assertive behaviours 112–13; through education 106–9; empathic confrontation 117; through knowing your rights 109–11; meaning of assertiveness 101; negative assertion 116–17; questionnaire 118, 119; reasons people are unassertive 101–2; seeking clarification 115; self-disclosure technique 117–18; using fogging 114; using ‘I’ statements 115; using the ‘broken record’ technique 113–14; win-win assertive interactions 109, 109

assumptions 26, 30, 60; challenging negative assumptions 113, 115, 164, 170, 171–2, 189, 203, 208

attention 150–1; shifting the focus of 178, 182–3; span 150, 151

autonomic nervous system 4–6, 5; ‘fight or flight’ response 4–6, 10

avoidance: avoidant behaviours 92, 171–2, 202; of eye contact 107, 126, 176, 177; failure-avoidance 93, 171–2; phobic 183–5; through procrastination see procrastination; of return to work 18; self-help interventions 204–5; success-avoidance 171–2

Beck, Aaron T. 9, 156

behavioural effects of stress 7, 11, 15, 22; activation of behavioural inclinations 10

behavioural experiments: in assertiveness skills development 113, 120; in changing the way you relate to your work 165, 166–8, 169, 170–1, 172; in interpersonal skills development 138; in treatment of depression 187

behavioural inclinations 10

behavioural interventions see assertiveness skills development; interpersonal skills development; lifestyle management; relaxation skills development; stress syndrome interventions; time management skills development

behavioural links with thoughts, feelings and bodily reactions 156–7

behavioural strategies: avoidant 92, 171–2, 202; displacement behaviours 188–9; and perceived threat 11; safety behaviours see safety behaviours

beliefs 14, 15 see also myths about stress; and acquired factors in stress 26–7; assumptions see assumptions; and attitudes 155–6 see also work attitude interventions; examining the evidence for 162, 162; exploring the alternatives 163; identifying advantages and disadvantages of 163, 163; schemas see schemas; unhelpful beliefs and attitudes of managers concerning stress 13, 31–2, 211

black and white thinking 161

blinking 127

bodily reactions, links with thoughts, feelings and behaviours 156–7

body language 106–9, 124–7 see also non-verbal skills; eye contact see eye contact

body scan 149–50

boredom 18–19, 28, 50

brain, and autonomic nervous system 4–6

breathing exercises 143, 144–5, 146, 154, 182

broken record technique 113–14

bullying 29, 30, 35, 189; interventions to prevent 56–9; intimidation 107

burnout syndrome 187–8; treatments 188

caffeine 75, 80, 199

calories 68–9, 199, 204

camera analogy of stress 9, 155–6

carbohydrates 69

career prospects 32

cat vignette 156–7

catastrophic thinking 159

causes of stress 8–9, 15, 35, 211; acquired/learned factors 26–7; boredom and inactivity as 18–19, 28, 50; career prospect-related 32; change-related 31–2, 39, 40; genetic/inherited factors 25–6; the home–work interface and 7, 20, 32; individual factors 25–7; pay-related 32; personality/trait factors 27; questionnaire for identifying main causes of occupational stress 36–40; work environment factors 27–32

change 31–2; interventions to improve change management in the workplace 59–60; management standards and 35, 40; stress questionnaire on 39, 40

checking it out technique 164

checklists: for interpersonal skills development 136–8, 137; for lifestyle habits 82; for stress levels 21–3

childcare 13, 61–2

chronic stressors 6

coffee 75 see also caffeine

cognitive behavioural therapy 174; stress syndrome treatments based on see stress syndrome interventions

cognitive skills development 136; challenging dysfunctional patterns 161–8; identifying unhelpful patterns of thinking 157–9; labelling dysfunctional thinking styles 159–61; understanding the links between thoughts, feelings, behaviours and bodily reactions 156–7

cognitive techniques 162–5, 186; checking it out 164; estimating probabilities 164; examining the evidence 162, 186; exploring the alternatives 163, 186; friend technique 164; identifying advantages and disadvantages 163–4, 163, 186; reattributing meaning 165

cognitive therapy 187; cognitive interventions to change thinking patterns and how we relate to work see work attitude interventions; insights on stress 8, 26, 156

comfort 52; eating 201, 202, 204, 207

communication: active listening 115–16; asking for clarification 115; being concise 114; being specific 114–15; development of interpersonal communication skills see interpersonal skills development; nature of interpersonal communication skills 121–3; non-verbal skills see non-verbal skills; recognizing verbal and non-verbal expressions of behaviour types 106–9, 106–9; small talk 134–5; using ‘I’ statements 115; verbal skills see verbal skills

compromising 116

computers 52

conciseness 114

concreteness 133

constructive criticism 116, 122

constructive dismissal 65

continuing professional development 29, 55, 56, 109, 135

control: dysfunctional re-enactments of 29–30; employees and 28–9, 53–4; freaks 30; interventions to increase job control 53–4; management standards on 34, 40; stress in the absence of autonomy 28–9; stress questionnaire on 37, 40; of weight see weight control

coping strategies 26

cortisol 6

decision making: stress in exclusion from 28–9; tree 197

deep breathing exercises 143, 144–5, 146, 154, 182

delegation 94–5

demands at work: job demands see job demands; management standards on 34, 40

depression 6, 7, 10, 11; challenging depressive thinking 186; syndrome 11, 185–7; treating the depression syndrome 185–7

desensitization, systematic 183–4, 184–5

diary management 90–1 see also time management skills development

diet 68–71, 204 see also weight control

disability legislation 52

disciplinarians 30

displacement behaviours 188–9

drinking: alcohol 72–5, 79, 199; caffeine 75, 80, 199; fluid intake 71, 77–8, 79

drugs: alcohol 72–5, 79, 199; medication 72, 78; nicotine 75–7, 80

dual careers 62

early maladaptive schemas (EMS) 26–7, 30

eating: comfort eating 201, 202, 204, 207; diet see diet; mindful 149

education 26; in verbal and non-verbal expressions of behaviour types 106–9

emergency response 9–11; ‘fight or flight’ response 4–6, 10, 11

emotional effects of stress 7, 10, 15, 22–3, 188

emotional exhaustion 188

empathic confrontation 117

employers see also managers: addressing of stress by 17; blaming the employer for stress 19–20; ‘duty of care’ 33–5; management see management; responsibilities of 19–20, 33–6; tips for negotiating with 62–5

employment legislation 33–4; risk assessment 64; statutory rights and assertiveness 109–10

evidence examination 162, 162

exercise 66–8, 199, 209

expectation management 97

eye contact 112, 113, 125, 126–7, 131, 134, 135, 179, 205; avoidance 107, 126, 176, 177; fixed, staring 123

eye relaxation exercise 142

eyebrow movements 127

facial expressions 106–9, 125–6

failure-avoidance 93, 171–2 see also procrastination

family stereotypes 32

fats 69, 199

fear syndrome 11

feedback 29, 35, 59, 179; audio-video 136, 179; formal performance reviews 55; job appraisals 29, 55, 56, 59; negative 119, 137, 179

feelings see also emotional effects of stress: links with thoughts, behaviours and bodily reactions 156–7; reflecting feelings 130

fielding the response 114

‘fight or flight’ response 4–6, 10, 11

flexibility exercises 68

flexible working hours 49

fluids see drinking

focusing 95–6

fogging 114

food diaries 70, 71

framing 10

friend technique 164

frustration 62, 102, 107, 124, 188

genetic factors in stress 25–6

gestures 125

goal planning 90, 194–5, 201–4, 206–9, 207–8 see also SMART objectives

grievance procedure 8, 17, 57, 58, 64, 105, 211

guided imagery 150–1

guilt 85, 102, 117, 161, 165, 169, 185

harassment 29, 35 see also bullying; stress questionnaire on 38

Health and Safety at Work Act (1974) 34

Health and Safety Committee 64

Health and Safety Executive (HSE) 34, 215, 218; benchmarks 36, 39; Management Standards for Tackling Work Related Stress 34; Management Standards Indicator Tool 36

health and safety legislation 34

health and safety representatives 63–4

home–work interface 7, 13–14, 20, 32, 189; interventions to improve 60–2 see also lifestyle management

hostility see also aggressiveness: hostile patterns of thinking 10; syndrome 11, 188–90; and Type A individuals 27

HSE see Health and Safety Executive

hypothalamus 5–6

‘I’ statements 115

immediacy technique 132–3

insomnia 77–81

interpersonal conflict 7, 10

interpersonal skills development 121–39; action plans 138–9; body posture 125; checklist 136–8, 137; cognitive skills 136; and the consequences of being interpersonally unskilled 123–4; eye contact 126–7; facial expression 125–6; gestures 125; higher level skills 135–6; judging personal space 127–8; nature of interpersonal communication skills 121–3; non-verbal skills 124–7, 128–9 see also non-verbal skills; personal appearance and presentation 128–9; reasons for variations in skills 123; touch 128; verbal skills 129–35 see also verbal skills; voice projection 127

intimidation 107 see also bullying

irritability 7, 20, 76, 78, 102, 185, 188

isolation 54–5

job analysis 47–9

job appraisals 29, 55, 56, 59

job demands 24, 28; falling behind 19; interventions to reduce 49–53; stress questionnaire on 37, 40

job descriptions 31, 59

job enlargement 50–1

job enrichment 51

jumping to conclusions 159–60

learned factors in stress 26–7

leave 49–50, 54

lifestyle management 66–83; alcohol use 72–5, 79, 199; caffeine intake 75, 80; checklist for lifestyle habits 82; developing a ‘Healthy Lifestyle Plan’ 83, 199; diet 68–71, 199; drug use 72–7; exercise 66–8, 199; fluid intake 71, 77–8, 79; medication 72, 78; self-help planning for 199; sleep and rest 77–81; smoking 75–7, 80

listening: active 115–16; skills 129

lunch breaks 54, 67, 85, 96, 204

magnification 160

management see also managers: and employment legislation 33–6, 64; of lifestyle see lifestyle management; lines of accountability 30, 31, 53; ‘macho’ management and stress 13; managerial supervision 29, 55, 56, 59; and organizational culture 31, 60; standards 33–6, 40; structure 30

Management of Health and Safety at Work Regulations (1999) 34

Management Standards for Tackling Work Related Stress 34

Management Standards Indicator Tool 36

managers see also employers: as parent-like figures 30; tips for negotiating with 62–5; unhelpful beliefs and attitudes concerning stress 13, 31–2, 211

manipulation: and the broken record technique 113–14; manipulative attitudes 112; manipulative behaviour 108–9, 108

massage 142

meaning, reattribution of 165

medication 72, 78

meditation 148–9; mindfulness 149–50; visual imagery 151–2

meetings preparation 91

mental relaxation techniques 148–52

mentorship 55

mind reading 159–60

mindfulness 149–50

minimal encouragers 131

minimization 160

models of stress: transactional 9, 24, 25; two-stage 6, 11

monotony 28, 50; monotonous voice 107, 127

moral imperatives 161

motivational effects of stress 10

muscular relaxation, progressive 145–8

‘must’ statements 161

myths about stress 11–20

negative assertion 116–17

negative automatic thoughts (NATs) 158, 166, 167

negative feedback 119, 137, 179

negative thinking 7, 157, 163, 178, 185, 195 see also negative automatic thoughts

nicotine 75–7, 80

non-verbal expressions 106–9, 106–9

non-verbal skills 124–7, 128–9; body posture and gestures 125; eye contact see eye contact; facial expression 125–6; personal appearance and presentation 128–9; reflecting feelings picked up by non-verbal cues 130; touch 128; voice projection 127

occupational stress: causes see under causes of stress; change and 31–2; consequences for the organization 7–8; definition 24; effects on home life 7, 20, 32, 189 see also home–work interface; effects on performance see performance; employers and see employers; global scale of 7–8, 211; interpretations of 18; ‘macho’ management and 13; management standards and 33–6, 40; primary interventions see work environment interventions; secondary interventions see assertiveness skills development; interpersonal skills development; lifestyle management; relaxation skills development; time management skills development; work attitude interventions; and shared responsibilities of employers and employees 19–20; and taking time off work 18; tertiary interventions see stress syndrome interventions

open questioning 131–2

organizational culture 31, 60

over-identification, with work 170, 171, 188

overgeneralization 160

overtime 49, 50, 54

panic attacks 165–6, 180–3; panic cycle 180

paraphrasing 129–30

parasympathetic nervous system 5, 5, 6

passive aggression 189

perfectionism 168–9, 188

performance: anxiety 175–80; effects of stress on 4, 4, 7–8; feedback 29, 35, 59; reviews 55 see also job appraisals; stress–performance curve 4

personal appearance/presentation 128–9

personal space 127–8

personality/trait factors in stress 27

personalization 161

phobic avoidance 183–5

physical effects of stress 5–7, 15–16, 22, 175, 180, 188

pituitary gland 6

planning ahead 90–1

positive stress 3–4, 14–15, 212

presentation anxiety 175

primary level interventions for stress see work environment interventions

‘prime time’ 90–1

prioritizing 96–7, 97, 194, 201

probability estimation 164

procrastination 92–4, 202; modifying interventions 92–4, 172–3, 205

professional development 29, 55, 56, 109, 135

progressive muscular relaxation 145–8

psychometric assessment tools 199

questioning skills 131–2

questionnaires: for assertiveness assessment 118, 119; for identifying main causes of occupational stress 36–40

quiz about stress 12–20

re-enactments, dysfunctional 29–30

reattribution technique 165

reflecting feelings 130

rehearsal 58, 86, 112–13, 120, 138, 176

relapse prevention 200, 209–10

relationships: and alcohol use 73; dual careers and 62; making up 81; negative effects of early maladaptive schemas on 26–7; negative effects of stress on 7, 10; working see working relationships

relaxation skills development 140–54; body scan 149–50; deep breathing exercises 144–5; formal techniques 143–52; informal techniques 141; massage 142; meditation 148–9; mental refocusing 150–1; mental relaxation techniques 148–52; mindfulness 149–50; progressive muscular relaxation 145–8; semiformal techniques 141–3; Tai Chi 143; visual imagery 151–2; yoga 143

relaxation strategies 16, 61; for sleep improvement 81

REM (rapid eye movement) sleep 78–9

resentment 62, 102, 107, 111, 188

resigning 65

resilience to stress 27

responsibilities: modifying procrastination 92–4, 172–3, 205; modifying underachievement 171–2; outside work 13–14, 32, 61–2; work related see work roles/responsibilities

rest breaks 49, 54 see also lunch breaks

rights: assertiveness and knowing your rights 109–11; ‘Bill of Rights’ 110–11; getting to know your rights 64

risk assessment 64

role-play 58, 112–13, 120, 136, 138

roles see work roles/responsibilities

Ruskin, John 3

safety behaviours 175, 176, 177, 178; dropping 179

salt 69, 70, 199, 204, 207

scalp soothing 142

schemas 9, 10; early maladaptive 26–7, 30

secondary level interventions for stress see assertiveness skills development; interpersonal skills development; lifestyle management; relaxation skills development; time management skills development; work attitude interventions

self-dialogue 182

self-disclosure 117–18, 122, 133–4

self-esteem 61, 170, 171; low 102, 124, 188, 201, 203, 206

self-help planning 193–210; case studies 200–10; developing a self-help treatment plan 196–7, 197–8, 206, 207–8; establishing success criteria 195–6, 201–4, 207–8; making a problem list 193–4, 201; monitoring and reviewing your progress 198–200, 206–9; planning interventions 196, 204–6; preventing relapse 200, 209–10; prioritizing your problems 194, 201; setting your goals 194–5, 201–4

self-image 175, 203, 206, 208 see also self-esteem

self-pity 102

‘should’ statements 161

shoulder tension release 142, 147–8

sickness absence 7, 60, 64, 184, 211

sleep 77–81

small talk 134–5

SMART objectives: in delegation 94; in a self-help plan 195–6, 206

smoking 75–7, 80, 199

social contacts at work 54–5

staff meetings 54

staff suggestion boxes 54

staff support see support at work

stamina exercises 68

stress: age factor in 26; behavioural changes under 7, 11, 15, 22; camera analogy of 9, 155–6; causes see causes of stress; checklist 21–3; cognitive changes under 7, 10, 14, 23, 176; cognitive therapy insights on 8, 26; consequences for the organization 7–8 see also occupational stress; consequences of harmful stress on the individual 6–7; definitions and conceptualizations 8–9, 24 see also models of stress; development of stress syndromes 11; effects on performance see performance; emergency response 9–11; emotional changes under 7, 10, 15, 22–3; ‘fight or flight’ response 4–6, 10, 11; harmful 6–8; minor symptoms 17; motivational changes under 10; myths 11–20; negative 4; normal 3–6; occupational see occupational stress; physical effects of 5–7, 15–16, 22, 175, 180, 188; positive 3–4, 14–15, 212; prolonged high levels 7; prolonged moderate levels 6–7; quiz 12–20; resilience to 27; stress–relaxation continuum 140; transactional model of 9, 24, 25; two-stage model of 6, 11; without symptoms 16–17

stress hormones 6, 10

stress reduction: through changing reaction to falling behind at work 19; individual tailoring of techniques 16; misjudged ‘remedy’ of working more 19; primary interventions for see work environment interventions; secondary interventions for see assertiveness skills development; interpersonal skills development; lifestyle management; relaxation skills development; time management skills development; work attitude interventions; self-help planning for see self-help planning; tertiary interventions for see stress syndrome interventions

stress syndrome development 11

stress syndrome interventions 174–90

for anxiety syndromes 174–85; panic attacks 180–3; performance anxiety 175–80; phobic avoidance 183–5

for burnout syndrome 188

for depression syndrome 185–7; activity scheduling 186–7; challenging depressive thinking 186; challenging unhelpful behaviours 186–7; conducting behavioural experiments 187

for hostility syndrome 188–90

stressors, chronic 6

submissiveness 101, 102, 107–8, 107

success-avoidance 171–2

success criteria 195–6, 201–4, 207–8

suicidal behaviour 185–6

summarizing 130–1

supervision 29, 55, 56; meetings 59

support at work 29; interventions to increase supports 54–6; management standards on 34–5, 40; peer support 38; stress questionnaire on 37–8, 40

sympathetic nervous system 5, 5

systematic desensitization 183–4, 184–5

Tai Chi 143

Taylor, W. F. 33

tea 75

technology 29, 52

tension: chronic 102, 124; and progressive muscular relaxation 145–8 see also relaxation skills development; shoulder tension release 142, 147–8

tertiary level interventions for stress see stress syndrome interventions

test anxiety 175

thinking: ‘aggressogenic’ 111–12; black and white 161; catastrophic 159; challenging depressive thinking 186; challenging dysfunctional patterns of 161–8, 178, 186; checking it out 164; cognitive interventions to change the way you relate to your work see work attitude interventions; and conducting behavioural experiments 165 see also behavioural experiments; estimating probabilities 164; examining the evidence 162, 162; exploring the alternatives 163 see also alternative ways of looking/thinking; and the friend technique 164; hostile patterns of 10; identifying advantages and disadvantages 163, 163; identifying unhelpful patterns of 157–61; jumping to conclusions 159–60; links between thoughts, feelings, behaviours and bodily reactions 156–7; magnifying 160; mental refocusing 150–1; mind reading 159–60; minimizing 160; moral imperatives and 161; negative automatic thoughts (NATs) 158, 166, 167; negative thinking 7, 157, 163, 178, 185, 195 see also negative automatic thoughts; overgeneralizing 160; personalizing 161; polarized 10; reattributing meaning 165; self-centred 10; stress and changes in 7, 10, 14, 23, 176; thoughts and interpretations 157, 164; thoughts diaries see thoughts diaries

thought see thinking

thoughts diaries 157–8, 158, 165–6, 167, 170, 172, 178, 182, 186, 199, 206, 209

time management skills development 84–100; action plans 98–100, 99; being organized 97–8; case studies 84–9, 92–4; choosing a work pace 19; creating ‘prime time’ 90–1; delegation 94–5; diary management 90; goal planning 90; meetings preparation 91; overcoming procrastination 92–4, 172–3, 205; planning ahead 89–91; prioritizing 96–7, 97; staying focused 95–6; timing of difficult tasks 91

touch 128

trade unions 53–4, 58, 63–4

training 26, 29, 55–6

transactional model of stress 9, 24, 25

two-stage model of stress 6, 11

Type A personalities: burnout syndrome and 188; hostility and 27; workaholism and 169–71

unassertiveness 101–5, 112, 203

underachievement modification 171–2

verbal skills: active listening 115–16; of appropriate self-disclosure 133–4; being concise 114; being specific 114–15; concreteness 133; immediacy technique 132–3; minimal encouragers 131; open questioning 131–2; paraphrasing 129–30; reflecting feelings 130; small talk 134–5; summarizing 130–1

video-feedback 136, 179

vignettes 156–7

visual imagery/visualization 150–1

voice: monotonous 107, 127; projection 127

wages 32

walking, mindful 150

weight control 68–9, 201, 202, 204, 207

work attitude interventions 155–73; in assertiveness see assertiveness skills development; case study 165–8; challenging dysfunctional patterns of 161–8; challenging patterns of over-commitment 168–71; challenging patterns of under-commitment 171–7; challenging work dysfunction 168–73; checking it out 164; conducting behavioural experiments 165; estimating probabilities 164; examining the evidence 162, 162; exploring the alternatives 163; the friend technique 164; identifying advantages and disadvantages 163, 163; identifying unhelpful patterns of thinking 157–61; and links between thoughts, feelings, behaviours and bodily reactions 156–7; modifying perfectionism 168–9; modifying procrastination 172–3, 205; modifying underachievement 171–2; modifying workaholism 169–71; reattributing meaning 165

work conditions/environment: aspects that can affect stress levels 27–32; employment legislation and 33–4, 64; interventions see work environment interventions; physical conditions 28, 51–3

work environment interventions 47–65; aim of primary interventions 42; to clarify work role 59; doing a job analysis 47–9; to improve change management 56–60, 60–2

negotiating tips 62–5; if line manager is not receptive 63–4; if problem cannot be resolved within the organization 64–5

to prevent bullying 56–9; gathering evidence 57; gathering support 57; managing the backlash 58; presenting the bully with the evidence 58; standing up to the bully 57–8; taking things further if necessary 58–9

to reduce job demands 49–53; increasing control over job 53–4; increasing support at work 54–6; job enlargement 50–1; job enrichment 51; physical environment improvement 51–3; work volume reduction 49–50

work pace 50, 170; choosing a manageable pace 19, 170; control over 34, 54; stress through 19, 28

work roles/responsibilities 30–1; interventions to clarify 59; job descriptions 31, 59; management standards and 35, 40; role ambiguity/conflict 31; shared responsibilities of employers and employees 19–20; stress questionnaire on 38–9, 40

work supports see support at work

work volume reduction 49–50

workaholism 169–71

working hours 49, 50

working relationships 29–30; interventions to improve 56–9; management standards on 35, 40; stress questionnaire on 38, 40

workplace stress see occupational stress

yoga 143

Young, Jeff 26