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STRATEGIC
STRESS MANAGEMENT
Robert
A. Dato, Ph.D., NCPsyA
Q.
WHAT EXACTLY IS STRESS?
A.
The Law of Stress states that Stress is the difference between
Pressure and Adaptability of any kind. Presented as a simple
formula, Stress = Pressure - Adaptability or S = P - A.
Thus, the higher the pressure you are under, and the lower
your adaptability, the higher your stress. The clear implication
of this law is that stress is unadaptability. Most
people erroneously think in terms of good stress and bad
stress, but since stress is unadaptability, no amount of
stress is good for you. However, a certain degree of pressure
can be good for you. Good pressure is optimal pressure,
which fosters development. A challenging goal would be an
example of good pressure. Stress manifests itself in many
forms, the most common of which are symptoms and signs.
A symptom is a subjective manifestation of stress, whereas
a sign is an objective manifestation of stress. When symptoms
and/or signs occur in particular combinations, these combinations
are known as stress syndromes. Post-traumatic stress disorder
is an example of a syndrome.
Q.
WHAT ARE THE COMMON SYMPTOMS OF STRESS?
A.
Symptoms can be either physical or psychological in nature.
Common physical symptoms of stress are headaches, muscle
tension, fatigue, overeating, loss of appetite, constipation,
diarrhea, rapid heartbeat, hypertension, and insomnia. Common
psychological symptoms of stress are inattentiveness, forgetfulness,
poor concentration, irritability, restlessness, hyperactivity,
frustration, anger, anxiety, and depression. Each person
possesses a unique combination of stress symptoms. The greater
the frequency and intensity of the stress symptoms, the
greater the symptomatic stress.
Q.
WHAT ARE THE COMMON SIGNS OF WORK STRESS?
A.
There is a multitude of specific signs of stress that appear
at work. Common signs of work stress are turnover, absenteeism,
lateness, aggressiveness, harassment, insubordination, breaking
the rules, bending the rules, intimidating others, deceiving
others, debating with others, undermining others, destroying
information, withholding information, misinterpreting information,
and misplacing information. The signs of work stress generally
occur in distinct combinations, as do the symptoms of stress.
The greater the frequency and pervasiveness of these signs,
the greater the work stress.
Q.
WHAT ARE THE COMMON SIGNS OF PERSONAL STRESS?
A.
Common signs of personal stress include believing that life
is unfair, believing that you are entitled, feeling sorry
for yourself, being too sensitive, always trying to control
others, always trying to please others, being jealous, being
envious, being socially overactive, socially withdrawing,
being unable to maintain long term relationships, engaging
in risky behaviors, craving or abusing substances such as
caffeine, alcohol, tobacco, or drugs, compulsively exercising
or shopping, driving extremely fast or recklessly, and expressing
road rage. The signs of personal stress occur in unique
combinations. The greater the frequency and pervasiveness
of the personal stress signs, the greater the personal stress.
Q.
HOW CAN I LEARN TO MANAGE MY STRESS BETTER?
A. The Law of Stress implies that there are only two ways
that you can manage your stress: by reducing the pressure
you are under, or by increasing your adaptability. I have
developed a stress management method based on this law called
Strategic Stress Management. This method was designed specifically
for managing mild stress. The goal is to become completely
aware of both your life pressures and your adaptive strategies.
If you would like to try this approach, these are the six
steps:
(1) Write down and underline your ten highest life pressures
on three-by-five cards.
(2) Place these cards in a vertical column, with the highest
life pressure at the top and the lowest life pressure at
the bottom of the column. Now number each card.
(3) Get together with your spouse or closest friend and
jointly develop three adaptive strategies for each of these
pressures. Write these strategies below the pressures on
the cards, beginning each strategy with the words: “I
will…”
If available, you may want to use the SSM Worksheet instead
of the cards.
(4) Read your SSM Cards or Worksheet twice a day, when you
get up in the morning, and before you go to bed.
(5) Do this every day for one month. Then meet with your
partner again to discuss your progress. At that time, you
may want to revise your life pressures and adaptive strategies.
(6) Continue these monthly meetings and revisions for six
months. If you are pleased with your progress, continue
to use this method. If your progress is minimal, discontinue
this approach. It is not for you.
Q.
WHAT SHOULD I DO IF THIS METHOD DOES NOT WORK?
A.
The Strategic Stress Management method should work if you
have mild stress. If it does not, either you have not practiced
the method conscientiously, or your stress level is moderate,
severe, or extreme. Moderate stress will require professional
consultation. You should engage in your company’s
Employee Assistance Program, or enter private consultation
with a counselor, psychotherapist, or psychoanalyst. Severe
and extreme stress will require the additional intervention
of a physician, as well as a psychiatrist.
Q.
WHERE CAN I FIND OUT MORE ABOUT STRESS AND ITS MANAGEMENT?
A.
If you want to know more about stress and its management,
you might want to visit the web site of the International
Stress Management Association-USA Branch at www.isma-usa.org.
This site contains articles and other resources that will
help you to better understand and manage stress. You can
also type the words stress or stress management into several
of your favorite search engines on your computer to discover
other stress information resources. Your local Yellow Pages
provides listings of counselors, psychotherapists, psychoanalysts,
physicians, and psychiatrists should you need to consult
one or more of these specialists.
©
2002 Dr. Robert Dato, Dato Leadership Institute
www.dato-leadership-institute.com
All Rights Reserved.
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