Personal Stress Paper
MGMT 458: Stress Management
Dr. Greta Sonnier
Imagine that you get called into your boss’ office and he tells you that they need to cut your schedule down to part-time for the next few months. Your boss doesn’t offer any explanation or further information but does express his apologies before you go back to your desk. After considering his tone of voice, body language, and general demeanor, you decide that it must be a financial issue and is not related to your performance. Furthermore, you feel as though you need to cut back anyway, so having your hours reduced feels like it might be a benefit in the short-term.
You’ve made a cognitive appraisal of the interaction and arrived at a conclusion and emotional response. In simple terms, a cognitive appraisal is an assessment of an emotional situation wherein a person evaluates how the event will affect them, interprets the various aspects of the event, and arrives at a response based on that interpretation. Cognitive appraisals usually occur in situations where there is no physical stimulation or obvious clues as to how the situation should be interpreted. For example, if you wake up in the middle of the night and there’s a stranger standing over you with a gun, you won’t need a cognitive appraisal because the threat to your safety is clear, and the situation doesn’t need interpretation. (White, 2018)
Personality and Temperament
I believe my personality consists of being a optimist and pessitmist depending on situations. I am an optimist when it comes to others such as family, friend and employees. I gave them the advise to believe in them selves and push through their fears to help accomplish their goals and grow. I am very good at giving others word of encouragement and give them the support they need to help motivate them succeed. However when it come to myself I have a tendency to hold back because of my fears of failure. I have a tendency to doubt my capabilities to achieve certain challenges I think may be difficult to overcome. For example my husband recently applied for a position he had absolutely no experience in however did receive his Masters degree in the field. His odds were very slim because there were over 100 applicants that had the experience. He has a good reputation at work so that was a leg up for him. He was anxious to apply but I pushed him to do it and helped him believe in himself as much as I believed in him. He had a couple moments where he wanted to withdraw his application but I didn’t allow it, I kept encouraging and reassuring him he could do it. Well he interviewed and got the position, I am very proud of him for going through with it. Turning back to me a director position just posted at my job and of course I am completely terrified that I will not be able to handle the position or have enough knowledge for the position. I did submit my resume because my husband has been pushing me to do it. The moment I submitted my application I began stressing about the interview. I haven’t even received a call for an interview yet, but that is my personality. Thinking about the what ifs and thinking about the worst case scenario making my stress levels go up. This is just a recent example I was able to share, but overall I do stress myself out about things, I always thing way in the future and way maybe instead of staying in the now and focusing on the action at hand.
I have a reserved temperament with and anxious mind, I can seem completely calm but at the same time be having and anxiety attack. Although the worst possible outcome may never occur, the anxious part of my mind prepares my reserved personality for what could happen. I make plans, called plan A, and Plan B. Plan B, of course, is for when Plan A surely fails, but I hope it doesn’t, maybe…but in case it does, I have got that backup solution, B.
(Learning Mind, 2018)
Attitudes and Values
When it comes to attitude at work I have to approach things with a positive attitude since I am a manger I have employees who will feed off my attitude about certain changes at work. If I was to be negative about a change my team would feed off of it and in turn be negative about it as well. Or if I have someone being negative about it I have to address it with them and see what their concerns are so it doesn’t affect the rest of my team as well.
Values can come from your parents, your peers, your religion, your teachers, television and the movies, the corporation or organization you work for, or the community you live in. Such values can match your own values. However, in some cases, they may not reflect what is truly meaningful or important to you at this point in your life. (Elkin, 2018) I do believe my values have changed as I have grown, and I do believe that working at a company that shares the same values is important to help with reducing stress. If I were to work at a company that was asking me to do something that were against my values that would cause me to have additional stress. I think reassessing your values from time to time is important. Clarifying your values and attitudes is an important first step in moving toward developing a stress-resilient philosophy of life. The greater the congruence between your values and your goals, and between your decisions and actions, the lower your stress level. Think of your values and attitudes as your roadmap in life. The better the map, the smaller the chance that you may make a wrong turn. (Elkin, 2018)
Behaviors and Vulnerabilities
My negative behavious and vulnerabilities to stress are sleep and diet. I don’t allow myself to get the proper amount of sleep. I feel as if there isn’t enough hours in the day to accomplish what I need to do and still get a balanced amount of sleep. I work 9 hours a day, come home prepare dinner, do some hw, and then maybe have dinner and start getting ready for bed just to start all over. I always get phone calls from my parents asking how come I haven’t stopped by and visited, so I also need to make sure to make time for them as well.
Sleep is a necessary human function — it allows our brains to recharge and our bodies to rest. When we do not sleep long or well enough, our bodies do not get the full benefits of sleep, such as muscle repair and memory consolidation. Sleep is so crucial that even slight sleep deprivation or poor sleep can affect memory, judgment and mood. In addition to feelings of listlessness, chronic sleep deprivation can contribute to health problems, from obesity and high blood pressure to safety risks while driving. (APA, 2018)
My diet is also a behavior and vulnerabitly I need to change. I don’t eat enough and I don’t have a healthy diet. Certain foods provide comfort and actually increase levels of hormones in the body that naturally fight stress. Other types of foods and beverages can reduce stress by lowering the levels of hormones that trigger it. The lack of food and the lack healthy foods affects my hormones and effects the hormones which are released when my body starts feeling stressed. I am well aware that my habits are bad and I do need to change them. With my diet changes I need to incorporate excerise as well. Physical activity releases endorphins and reduces adrenaline and cortisol levels, helping to decrease mental stress. (Abbott, 2016)