Sarah O'Flaherty's Blog, page 2

Optimism/Pessimism and Stress

There is a difference in the way that people approach experiences, challenges, and stressors. Those people who are more optimistic in their outline will tend to expect more positive than negative things to happen to them. Whereas, people who are more pessimistic in their views tend to expect more negative outcomes. 

While there are positives and negatives to both perspectives, there is a large body of research that has shown that optimists, when compared to pessimists, adjust better to difficulties. More specifically, optimists tend to adjust better to stress and exposure to a stressor than pessimists. Optimists have been found to experience less psychological distress and less negative impact on their long-term physical well-being.

Stress and the consequences of stress may arise from how people appraise experiences rather than from the experiences themselves. Optimists tend to have a generalized positive outlook about the future, and this impacts how they appraise and approach stressors. Optimists generally report experiencing less distress during stressor exposure compared to pessimists, and it seems that optimism may have a protective role during exposure to a stressor in that optimism acts as a buffer against the adverse impact of stressful events. To understand the underlying components of why optimists deal with stress better, we will look at their goal engagement and choice of coping strategies.

SELF-FULFILLING PROPHESIES

There are often two options when encountering challenges; engage to overcome the challenge and achieve goals, or disengage to avoid the challenge and give up on the goal. The choice between these two options may depend on whether the desired outcome is perceived to be attainable. Because optimists see positive outcomes as attainable, they are more likely to engage and continue to invest the effort to achieve their desired outcome, rather than give-up or disengage as pessimists tend to do.

Several studies have shown how dispositional optimists persist longer on tasks compared with pessimists, in some cases particularly when self-awareness is high, as awareness tends to highlight one’s own goals. The tendency for optimists to expect positive outcomes and remain engaged in challenges creates a self-fulfilling prophecy because positive outcomes and success have a greater chance of becoming actualized. On the other hand, for pessimists, the tendency to expect negative outcomes and give up on challenges creates a self- fulfilling prophecy of failure.

 

This is an excerpt from my soon to be released book on stress. 

Coping Is A Dynamic Process And There Are Different Ways to Deal With Stress

Coping is a dynamic process that includes efforts to solve the problem (problem-focused), manage emotions (emotion-focused), and maintaining close relationships (relationship-focused). Effective copers tend to vary their coping strategies during different phases of a stressor. For example, the initial coping response of someone receiving a diagnosis of cancer may be denial,
allowing the person to gradually adapt to the life-threatening diagnosis. However, this may change as the individual and his or her family accept the diagnosis and begin to look toward treatment options. So, although denial is effective initially, if continued it may hinder chances of recovery if treatment isn’t sought. Additionally, it is important to be aware that stressful situations may include many different stressors, and these may require different coping responses.

PROBLEM-FOCUSED COPING

Problem-focused coping describes direct efforts to solve the problem at hand. Problem-focused strategies often include trying to change the situation. These strategies may include defining the problem, identifying or generating alternative solutions, coming up with a plan, and then acting on that plan. Other problem-focused coping strategies may be geared toward changing ourselves, such as learning new skills, thereby increasing one’s coping resources.

Several factors influence the use of problem-focused coping strategies. For example, the perception of threat or high levels of stress may interfere with the successful use of this form of strategy due to the reduction in capacity for information processing. People are more likely to use problem-focused coping strategies when they feel the situation can be changed and that this change is within their control. For stressful situations that cannot be solved with problem-focused coping, such as the death of a family member, individuals may need to direct their efforts to emotion-focused coping.

EMOTION-FOCUSED COPING

The primary focus of emotion-focused coping is to reduce emotional distress. This form of coping may be achieved through avoidance, distance, or wishful thinking. While these strategies can be maladaptive in certain circumstances, they can also be quite effective, as discussed in the cancer example earlier. Changing the meaning of a situation, using cognitive reappraisal, can be helpful when we can’t change the problem itself.

RELATIONSHIP-FOCUSED COPING

Relationship-focused coping is aimed at managing, regulating, or preserving relationships during stressful periods. Successful coping may not only involve solving problems and managing emotions but may also involve maintaining and protecting social relationships, particularly when stressors occur in interpersonal contexts. This aspect of coping is important for the maintenance of social relationships during periods of stress. In studies of couples coping with stress, relationship-focused coping strategies involving empathic responding have been associated with less marital tension and greater marital satisfaction and stability.

COMBINED COPING

Some coping strategies can have mixed functions. For example, social support seeking could be used to express emotion (emotion-focused coping), to gather information (problem-focused coping), and to maintain relationships with others (relationship-focused coping). Sometimes using a combination of all these strategies together provides an optimal solution for beating stress. 

 

Read more in our tips for preventing job burnout and can burnout be prevented or treated?

This is an excerpt from my book Fresh Start: A Guide To Eliminating Unhealthy Stress.

 

Different Ways to Cope With Stress

Coping is a dynamic process that includes efforts to solve the problem (problem-focused), manage emotions (emotion-focused), and maintaining close relationships (relationship-focused). Effective copers tend to vary their coping strategies during different phases of a stressor. For example, the initial coping response of someone receiving a diagnosis of cancer may be denial,
allowing the person to gradually adapt to the life-threatening diagnosis. However, this may change as the individual and his or her family accept the diagnosis and
begin to look toward treatment options. So, although denial is effective initially, if continued it may hinder chances of recovery if treatment isn’t sought. Additionally, it is important to be aware that stressful situations may include many different stressors, and these may require different coping responses.

PROBLEM-FOCUSED COPING

Problem-focused coping describes direct efforts to solve the problem at hand. Problem-focused strategies often include trying to change the situation. These strategies may include defining the problem, identifying or generating alternative solutions, coming up with a plan, and then acting on that plan. Other problem-focused coping strategies may be geared toward changing ourselves, such as learning new skills, thereby increasing one’s coping resources.

Several factors influence the use of problem-focused coping strategies. For example, the perception of threat or high levels of stress may interfere with the successful use of this form of strategy due to the reduction in capacity for information processing. People are more likely to use problem-focused coping strategies when they feel the situation can be changed and that this change is within their control. For stressful situations that cannot be solved with problem-focused coping, such as the death of a family member, individuals may need
to direct their efforts to emotion-focused coping.

EMOTION-FOCUSED COPING

The primary focus of emotion-focused coping is to reduce emotional distress. This form of coping may be achieved through avoidance, distance, or wishful thinking. While these strategies can be maladaptive in certain circumstances, they can also be quite effective, as discussed in the cancer example earlier. Changing the
meaning of a situation, using cognitive reappraisal, can be helpful when we can’t change the problem itself.

RELATIONSHIP-FOCUSED COPING

Relationship-focused coping is aimed at managing, regulating, or preserving relationships during stressful periods. Successful coping may not only involve solving problems and managing emotions but may also involve maintaining and protecting social relationships, particularly when stressors occur in interpersonal
contexts. This aspect of coping is important for the maintenance of social relationships during periods of stress. In studies of couples coping with stress, relationship-focused coping strategies involving empathic responding have
been associated with less marital tension and greater marital satisfaction and stability.

COMBINED COPING

Some coping strategies can have mixed functions. For example, social support seeking could be used to express emotion (emotion-focused coping), to gather information (problem-focused coping), and to maintain relationships with others (relationship-focused coping). Sometimes using a combination of all these strategies together provides an optimal solution for beating stress.

Tips For Preventing Job Burnout Early: Counter Stress Now

Because burnout is similar to stress, many of the methods for countering stress can help to prevent burnout. It's important to have a solid foundation to help you deal with stress, that means good physical health, eating well, exercising, and sleeping at least 8 hours a night.

The best way to head off job burnout is to quit doing what you're doing and do something else, which may mean changing jobs or changing careers. But you don't feel like that is an option for you, then there are still some things you can do to improve your situation or at least your state of mind. 

Clarify your job description

Ask your boss for an updated job description that covers your duties and responsibilities. It may then be possible for you to point out that some of the work you are doing is not part of your job description. Highlighting disparities may provide you with some leverage by showing that you have been working outside of the parameters of your role. 

Request a transfer

If you work in a large enough organisation you may be able to ask for a transfer. 

Ask for new duties or responsibilities

If you've been doing the same job for a long time, then part of the problem may be that you are bored with your role or that you are not challenged enough in your role. Some small changes in your job may make a big difference to your mental health. 

Look for a new job

Update your resume and check out what other options are out there. You may be surprised to find there are more roles that suit you than you imagined. 

Make a career move or change

Get whatever training you need to make a move into a new career. Maybe you've always dreamed to be a carpenter or a makeup artist. If it's something that you're interested in, the training itself will be interesting, and you may even find that you can get a job in the career of your dreams. 

 

Read more on the different ways to cope with stress and learn how to make a keep calm kit to help you deal with stress as and when you need. 

This is an excerpt from my new book Fresh Start: A Guide To Eliminating Unhealthy Stress. 

 

Can Burnout Be Prevented Or Treated?

Because burnout is similar to stress, many of the methods for countering stress can help to prevent burnout. It's important to have a solid foundation to help you deal with stress, that means good physical health, eating well, exercising, and sleeping at least 8 hours a night.

The best way to head off job burnout is to quit doing what you're doing and do something else, which may mean changing jobs or changing careers. But you don't feel like that is an option for you, then there are still some things you can do to improve your situation or at least your state of mind. 

Clarify your job description

Ask your boss for an updated job description that covers your duties and responsibilities. It may then be possible for you to point out that some of the work you are doing is not part of your job description. Highlighting disparities may provide you with some leverage by showing that you have been working outside of the parameters of your role. 

Request a transfer

If you work in a large enough organisation you may be able to ask for a transfer. 

Ask for new duties or responsibilities

If you've been doing the same job for a long time, then part of the problem may be that you are bored with your role or that you are not challenged enough in your role. Some small changes in your job may make a big difference to your mental health. 

Look for a new job

Update your resume and check out what other options are out there. You may be surprised to find there are more roles that suit you than you imagined. 

Make a career move or change

Get whatever training you need to make a move into a new career. Maybe you've always dreamed to be a carpenter or a makeup artist. If it's something that you're interested in, the training itself will be interesting, and you may even find that you can get a job in the career of your dreams. 

For more on burnout, click here or here. 

 

Can burnout be prevented or treated?

Because burnout is similar to stress, many of the methods for countering stress can help to prevent burnout. It's important to have a solid foundation to help you deal with stress, that means good physical health, eating well, exercising, and sleeping at least 8 hours a night.

The best way to head off job burnout is to quit doing what you're doing and do something else, which may mean changing jobs or changing careers. But you don't feel like that is an option for you, then there are still some things you can do to improve your situation or at least your state of mind. 

Clarify your job description

Ask your boss for an updated job description that covers your duties and responsibilities. It may then be possible for you to point out that some of the work you are doing is not part of your job description. Highlighting disparities may provide you with some leverage by showing that you have been working outside of the parameters of your role. 

Request a transfer

If you work in a large enough organisation you may be able to ask for a transfer. 

Ask for new duties or responsibilities

If you've been doing the same job for a long time, then part of the problem may be that you are bored with your role or that you are not challenged enough in your role. Some small changes in your job may make a big difference to your mental health. 

Look for a new job

Update your resume and check out what other options are out there. You may be surprised to find there are more roles that suit you than you imagined. 

Make a career move or change

Get whatever training you need to make a move into a new career. Maybe you've always dreamed to be a carpenter or a makeup artist. If it's something that you're interested in, the training itself will be interesting, and you may even find that you can get a job in the career of your dreams. 

For more on burnout, click here or here. 

 

Having A Bad Day At Work: Find Out What Causes Job Burnout

Most of us have days when we're bored to death with what we have to do at work. when our co-workers or our boss seem like idiots, when our clients are rude and ungrateful, when we may be subject to workplace bullying, and when we feel like we just cannot do all the things requested of us. And, while we all have bad days at work when every day is a bad day we are most likely heading toward burnout. 

Most burnout has to do with the workplace.

Those most at risk seem to be those in the service profession and who spend the majority of their time attending to the needs of others, who are frequently interacting with others, and they are even more likely to be at risk if they are underpaid, unappreciated, or criticised for matters beyond their control. 

The following scenarios can lead to workplace burnout:

Setting unrealistic goals for yourself or having them imposed upon you by others.
Being expected to do too many things.
Working under rules that are unreasonably coercive or punitive. 
Doing work that requires you to violate your own personal values.
Boredom from doing work that is always the same or that never challenges you. 
Feeling trapped for economic reasons in a job that you don't enjoy or no longer wish to be in. 

It's important to notice the difference between workplace stress and workplace burnout. When you're stressed you care too much and when you're burned out, you don't see any hope of improvement. 

 

Read more on the different ways to cope with stress and can burnout be prevented or treated?

This is an excerpt from my new book Fresh Start: A Guide To Eliminating Unhealthy Stress. 

 

What Causes Job Burnout?

Most of us have days when we're bored to death with what we have to do at work. when our co-workers or our boss seem like idiots, when our clients are rude and ungrateful, when we may be subject to workplace bullying, and when we feel like we just cannot do all the things requested of us. And, while we all have bad days at work when every day is a bad day we are most likely heading toward burnout. 

Most burnout has to do with the workplace.

Those most at risk seem to be those in the service profession and who spend the majority of their time attending to the needs of others, who are frequently interacting with others, and they are even more likely to be at risk if they are underpaid, unappreciated, or criticised for matters beyond their control. 

The following scenarios can lead to workplace burnout:

Setting unrealistic goals for yourself or having them imposed upon you by others.
Being expected to do too many things.
Working under rules that are unreasonably coercive or punitive. 
Doing work that requires you to violate your own personal values.
Boredom from doing work that is always the same or that never challenges you. 
Feeling trapped for economic reasons in a job that you don't enjoy or no longer wish to be in. 

It's important to notice the difference between workplace stress and workplace burnout. When you're stressed you care too much and when you're burned out, you don't see any hope of improvement. 

Click here for more on burnout. 

 

What causes job burnout?

Most of us have days when we're bored to death with what we have to do at work. when our co-workers or our boss seem like idiots, when our clients are rude and ungrateful, when we may be subject to workplace bullying, and when we feel like we just cannot do all the things requested of us. And, while we all have bad days at work when every day is a bad day we are most likely heading toward burnout. 

Most burnout has to do with the workplace. Those most at risk seem to be those in the service profession and who spend the majority of their time attending to the needs of others, who are frequently interacting with others, and they are even more likely to be at risk if they are underpaid, unappreciated, or criticised for matters beyond their control. 

The following scenarios can lead to workplace burnout:

Setting unrealistic goals for yourself or having them imposed upon you by others.
Being expected to do too many things.
Working under rules that are unreasonably coercive or punitive. 
Doing work that requires you to violate your own personal values.
Boredom from doing work that is always the same or that never challenges you. 
Feeling trapped for economic reasons in a job that you don't enjoy or no longer wish to be in. 

It's important to notice the difference between workplace stress and workplace burnout. When you're stressed you care too much and when you're burned out, you don't see any hope of improvement. 

Click here for more on burnout. 

 

Need to Chill Out Before the Holidays?

Feeling a little stressed from a year of busy-ness? Need a break before the family arrives for the holiday festivities? It might be time to take a moment, and just breathe!! 

CONTROLLED BREATHING

Your degree of body tension is affected by the way you breathe. When you are under stress, you breathe in a fast and shallow way. You can learn to calm yourself by practising controlled breathing exercises. Controlled breathing increases the oxygen flow to the brain, which increases your capacity to think and concentrate. The following exercises will be useful to you not only in dealing with triggers, but in other efforts and in any life circumstance in which you want or need to calm yourself. Two forms of controlled breathing exercises are offered here: abdominal breathing and calm breathing. Try to practice at least one of these techniques regularly. Five minutes a day for two weeks is a good start. Once you’ve become comfortable with the techniques, you can use them to combat stress, anxiety, and other stress symptoms.

 Abdominal Breathing Exercise

Note the level of tension you are feeling. Then place one hand on your abdomen, right beneath your rib cage.
Inhale slowly through your nose into the “bottom” of your lungs - in other words, send the air as low down as you can. When you’re breathing from your abdomen, your hand should rise. Your chest should move only slightly while your abdomen expands. In abdominal breathing, the diaphragm - the muscle that separates the lung cavity from the abdominal cavity – moves downward, causing the muscles surrounding the abdominal cavity to push outward.
When you’ve taken a full breath, pause for a moment, and then exhale slowly through your nose or mouth. Be sure to exhale fully. As you exhale, allow your whole body to just let go. You might visualise your arms and legs going limp and loose like a rag doll.
Do ten slow, full, abdominal breaths. Try to keep your breathing smooth and regular, without gulping in a big breath or letting your breath out all at once. Remember to pause briefly at the end of each inhalation. Count to ten, progressing with each exhalation. The process should go like this:

         Slow inhale.....Pause.....Slow exhale (count 1)

         Slow inhale.....Pause.....Slow exhale (count 2)

         Slow inhale.....Pause.....Slow exhale (count 3)

         and so on up to 10.

Extend the exercise if you wish by doing two or three “sets” of abdominal breaths, remembering to count to ten for each set (each exhalation counts as one number). Five full minutes of abdominal breathing will have a pronounced effect in reducing anxiety or early symptoms of panic. Some people prefer to count backwards from 10 down to 1 on each breath. Feel free to do this if you prefer.

 Calm Breathing Exercise

Breathing from your abdomen, inhale slowly to a count of 5 (count slowly “1...2...3...4...5” as you inhale).
Pause and hold your breath for a count of 5.
Exhale slowly, through your nose or mouth, to a count of 5 (or more if it takes you longer). Be sure to exhale fully.
When you’ve exhaled completely, take two breaths in your normal rhythm, then repeat steps 1 through 3 in the cycle above.
Keep up the exercise for at least 5 minutes. This should involve going through at least ten cycles of in-5, hold-5, out-5. Remember, to take two normal breaths between each cycle. If you start to feel light-headed while practising this exercise, stop for 30 seconds and then start again.
Throughout the exercise, keep your breathing smooth and regular, without gulping in breaths or breathing out suddenly.
Optional: Each time you exhale, you may wish to say “relax”, “calm”, “let go”, or any other relaxing word or phrase silently to yourself. Allow your whole body to let go as you do this.

 

I hope you're now feeling a little more relaxed and ready to enjoy the Christmas/New Year break.