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STRESS MANAGEMENT FOR

TEACHERS
By
ChildPsych
Dr. Edward Chan
Principal Consultant Psychologist
Malaysian Psychology Centre

CentreofExcellenceforPersonal&Corporate
Growth providing you the skills to change to be
more successful

How Stressful are You?


STRESS INDICATOR ASSESSMENT

Always

Sometimes

Never

Rate the statements on a scale of 0 to 4 as indicated


below that most closely represent your normal
behaviours or attitudes.
(0 = Never, 2 = Sometimes, 4 = Always).

1. I seem to do my best work when I'm under


pressure.

2. I often blame the rush and press of


external things for my failure to spend
deep, introspective time with myself.

3. Im often frustrated by the slowness of


people and things around me.

4. I hate to wait or stand in line. I feel guilty


when I take time off work.

5. I always seem to be rushing between


places and events.

6. I feel anxious when Im out of touch with


the office for more than a few minutes.

7. Im often preoccupied with one thing


when Im doing something else.
8. Im at my best when Im handling a
crisis situation.
9. The adrenaline rush from a new crisis
seems more satisfying to me than the
steady accomplishment of long-term
results.

10. I often give up quality time with


important people in my life to handle a
crisis.

11. I assume people will naturally


understand if I have to disappoint them
or let things go in order to handle a
crisis.

12. I often eat lunch or other meals while


I work.

13. I keep thinking that someday Ill be


able to do what I really want to do.

14. A huge stack in my out basket at


the end of the day makes me feel like Ive
really been productive.

15. I rely on solving some crisis to give


my day a sense of meaning and purpose.

16. I frequently find myself pushing


people away so that I can finish a
project.

What is Stress?
Stress is a demand made
on our physical or mental
energy.
Where this is felt as
excessive, it is experienced
as stressful and may lead
to stress related problems.

What About Pressure?


Pressure is neutral.
It can be positive or negative.
Stress is always negative.
It is where the pressure starts to
do harm.

Stress & Pressure


Stressisyourresponsetoan
inappropriatelevelofpressure.
Itisaresponsetopressure,notthe
pressureitself.
Stressisnotsimplytoomuch
pressure,butcanalsorefertotoolittle
pressure.

The Stress Continuum


High Pressure

S TRUGGLING

(inappropriate)

T ENSE

Low Pressure

Source: Arroba and James (1987)

EADY

NERGISED

TODGY

LEEPY

OPTIMUM
(inappropriate)

COPING SCALE FOR ADULTS


1= Doesnt apply / Dont do it
2= Used very little
3= Used sometimes
4= Used often
5= Used a great deal

COPING SCALE FOR ADULTS


INSTRUCTION: Below is a list of ways
people cope with a wide variety of concerns
/ problems. Please indicate the things you
do to deal with your concerns or worries by
circling the appropriate number. There are
no right or wrong answers. Do not spend
too much time on any one statement but
give the answer which best describes how
you feel.

COPING SCALE FOR ADULTS


1. Talk to others and give each other support
2. Develop a plan of action
3. Put effort into my work
4. Worry about what will happen to me
5. Improve my relationship with others
6. Daydream about how things will turn out well
7. Find a way to let off steam; for e.g. cry, drink, scream, take drugs
8. Go to meetings which look at the problem

COPING SCALE FOR ADULTS


9. Consciously block out the problem
10. Blame myself
11. Dont let others know how I am feeling
12. Pray for help and guidance so that everything will be all right
13. Look on the bright side of things and think of all that is good
14. Ask a professional person for help
15. Make time for leisure activities.

COPING SCALE FOR ADULTS


16. Play sport
17. Work on my self image
18. Try to be funny
19. I get sick; e.g. headache, stomach ache

COPING SCALE FOR ADULTS


Results
a. Dealing with the problem
1+3+6+8+9+11+19
= answer X 3

COPING SCALE FOR ADULTS


b. Non-productive coping
5+10+13+14+15+16+18.
= answer X 3

COPING SCALE FOR ADULTS


c. Optimism
4+7+13+19
= answer X 5

COPING SCALE FOR ADULTS


d. Sharing
2+12+17-15.
=answer X 10

COPING SCALE FOR ADULTS


Dealing with the
problem

21

31

42

52

63

73

84

94

105

Non-productive
Coping

21

31

42

52

63

73

84

94

105

Optimism

21

31

42

52

63

73

84

94

105

Sharing

20

30

40

50

60

70

80

90

100

COPING SCALE FOR ADULTS


21 31 Not used at all
42 52 Used very little
63 73 Used sometimes
84 94 Used frequently
105

Used a great deal

Stressor :What Causes work-related


stress?
Communication difficulties between
students & School Management
Bullying,harassment or intimidation
Work overload
Job insecurity
Changes in the structure of a workplace &
the way work is organised
Understaffing

Continue

Inadequate resources
Unresolved health & safety issues
Excessive performance monitoring
Poor work organisation
Insufficient training
Longer hours
Difficulties dealing with students/general public
Lack of control over how work is done

COST OF STRESS
THE PERSONAL OR PSYCHOLOGICAL
Possible detrimental effects on health, mental &
emotional functioning, confidence and general wellbeing.
HEALTH EFFECTS OF STRESS:
Frequent headaches
Back aches & other muscular aches and pains
Cramps in the neck, shoulder or arm

Continue
Poor memory, trouble concentrating
Feeling frustrated and irritable / angry
Feeling weepy / tearful
Loss of energy and motivation
Feeling anxious, helpless or afraid
Apathy & hopelessness
Changes in appetite and weight & Sleep difficulties
Tiredness, Exhaustion and feeling worn out

Continue...
THE SOCIAL AND INTERPERSONAL
Interpersonal relationships, teamwork,
contribution to the community & earning
power are amongst the social factors that can
be damaged or destroyed by stress.

COST OF STRESS
THE ORGANIZATIONAL
Reduced productivity & efficiency, low sickness &
staff turnover rates etc.
THE PROFESSIONAL
Standards of practice & quality service can be
adversely affected. In the long run, it is not only staff
who suffer as a result of stress but also the students.

COSTS OF STRESS TO THE


ORGANIZATION
INAPPROPRIATE LEVELS
OF PRESSURE

HIGH RATE OF
STAFF TURNOVER
INCREASED
WORKLOAD / LOW
MORALE
DIFFICULTIES IN
RECRUITING NEW
STAFF

THREE DIMENSIONS OF
STRESS

STRESSORS

the situational factors that contribute to the experience


of stress.

COPING METHODS

the skills and strategies we develop as a means of coping


with lifes stresses and pressure.

SUPPORT SYSTEMS

the range of supports, both formal and informal, which


can be drawn upon.

COPING METHODS
Coping occurs at four levels:
Removing the stressors from our lives.
Not allowing neutral events to become stressors.
Developing a proficiency in dealing with situations we do
not wish to avoid.
Seeking diversion from the pressure(s) or by relaxation.

BREAKING THE STRESS


CYCLE
COGNITIVE

EMOTION

BEHAVIOUR

PHYSIOLOGY

Date

Emotion
(0-100)

7 Dec Depressed
(70)

Situation

Negative
Thought
(0-100)

Alternative
Thought

Arrived

I didnt
do a
thing
right
today.
(90)

Its not

home
from
work
8 Dec Fed up
(80)

THOUGHT
MODIFICATION

Argument
with
colleague

I am
always in
the wrong.
(90)

true. I
made 5
calls &
cleared
my desk.
Were
both

contributing
to this/I
dont
usually
argue.

(1) Belief in ve thought


(2) Emotion
(3)What can you do now
(1) 50
(2) 40
(3) Plan to do one
satisfying
activity at
work tomorrow.
(1) 20
(2) 40
(3) We can sit
schedule in some
time to discuss
this issue.

DEVIL
&
ANGEL

Achieving Healthy Balance


Between Work and Home

When we rely on just


one aspect of our life
it is like placing all our eggs
in one basket

When something happens


in one area
we can fall back
on another area for support

Balancing of work and family


does not happen automatically.
We need to work on it
both in quality and quantity
of time we put in.

Balancing your life with the


i. Faith spiritual

5 Fs

ii. Fitness health, self image, relaxation


iii. Financial finance, work, self growth
iv. Friends community, social
v. Family intimacy, family

SUPPORT SYSTEMS
Formal

Informal

Company
Peer Support

Family
Friends
Relations

Formal Support : Stress


Prevention
Stress prevention strategies should be
developed jointly by teachers and school
management / their representatives.
Policies should focus on good work
organisation and ensure that work related
stress is approached in the same way as
other health and safety hazards at work.

Some tips for the family :


Eat together at least one meal a day
Have a family meeting
Go on trips together
Visit family friends together
Form and work on family goals
Pray together

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Personal&CorporateGrowth

providing

you the skills to change to be more successful

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