ISrJ 2.1.2_Layout 1 - Royal Institution of Surveyors Malaysia

International Surveying Research Journal (ISrJ)
VOLUME 2 NUMBER 1, 2012, 27-43
ARTICLE
Managing Stress at the Workplace
Using the Wan Hussin 3D Stress
Management Model
W. M. A. Wan Hussin
Universiti Sains Malaysia
cewan@eng.usm.my
ABSTRACT
This paper focuses on the specific relevance of workplace risk assessments to help educate and inform all
personnel, especially managers and surveyors of all walks of life. The paper includes a 3D stress management
model that highlights the relationship between potential work-related stress hazards, individual and
organizational symptoms of stress, and their negative outcomes. As modern day surveyors, we must always
need to consider stress as an inescapable part of modern life. Day after day, we are faced with a continuous
barrage of stressors. We get some relief at night when we sleep, but even in our sleep we might dream about
our stressors, again triggering the physiological mechanism ‘fight-or-flight’ response. Stress is anything that
requires an adaptive response, so all changes (even positive ones) are stressful. The more changes in life, the
more vulnerable we become to illness, bodily system breakdown or emotional difficulties. Stress negatively
affects the body in three dimensions namely the physical, psychological, and occupational functioning in a
variety of ways. But as technology and way of life change, most of the stressors that we face in modern world
are not physical; thus neither fighting nor fleeing is an adaptive response. To understand stress and manage it
better, a 3-D model of stress management is developed. The key components of this model relate centers on
employers taking work-related stress seriously and actively working to improve and maintain employee
health and wellbeing. The model outlines a stress management strategy that can be explained in 3 stages.
Stage I is the Unexpected Stage whereby the surveying is done to determine the exact situation (also called
the Surveying the Unexpected Stage). Stage 2 is the Stress Projection Stage whereby various stress tests are
carried out to determine the exact level of stress. Stage 3 is the Expected Stage whereby the mapping of the
stress findings is formulated based on a thorough understanding of the physical, physiological and
occupational consequences, stress management strategy and mastery techniques.
Keywords: 3D stress management model, stress surveying, stress projection, stress mapping.
1.0 INTRODUCTION
Stress at work is on the increase, and that applies to almost all professions including
surveying. What is stress? When this question was posed to students, employees, employers
and workshop participants, many typically respond to that as tension, nervousness,
headaches, workloads, deadlines to meet, family problems, and so on. The list could go on
and on that could eventually form the pressure jigsaw (Figure 1) but these are actually a list
of effects of stress or causes of stress, or stressors (Wan Hussin, 2003, 2008a). Stress is in
fact a state of physiological imbalance in the body which has unpleasant emotional and
cognitive components. It is the state the body is supposed to be in when you’re faced with
a real threat, like the approach of a hungry lion. The body enters this state to prepare us to
defend ourselves (fight) or run away (flight). Every time the mind interprets something as
unusual, exciting or alarming, the body is instantly primed for action. This so called ‘fightor-flight’
response is in fact a life-saving function. Staying in this state long-term can do
ISSN 2232-1309 © 2012 Royal Institution of Surveyors Malaysia

28 W.M.A. WAN HUSSIN
serious harm to the mood, health and performance because the collage of physiological
changes that underlie stress is extremely destructive.
When a person is stressed, the brain releases powerful hormones called glucocorticoids
which raises the blood pressure, tense the muscles and in other ways prepare him to face
the hungry lion. The body responds to almost any threat, real or perceived, using this
ancient defence system which is meant to operate for short periods only or just long enough
to get us to safety or defeat our adversary. Left in this heightened state for prolonged
periods, a number of the body systems deteriorate. Eventually, prolonged stress can lead to
death.
Stress facing land surveyors at the workplace is a real thing and is in fact alarming (Wan
Hussin, 2001, 2002, 2008a, 2011a). It is an escapable part of modern life. Land surveyors,
being an important workforce responsible for the development of the country, cannot
function effectively unless stress is dealt with wisely and systematically. Understanding the
realities of stress, exploring how it affects the body and minds, the various levels of stress,
some practical approaches and adaptive response strategies to stress and its management is
therefore a vital part of a successful land surveyor’s life. The degree of stress a surveyor
might face in life is in fact the sums of the potentially stressful events he or she is facing,
the manner he or she responds to these events and how significant is the events (happy, sad
or indifferent).
To the organization, one of the employees off sick with stress creates ripples of
consequences like a pebble thrown in a pond. Life is therefore hard for stressed land
surveyors and the impact inevitably spreads to family, friends, colleagues and the
organization as a whole. They can realize their full potential when they are exhausted and
unwell. When an organization recognizes that workers are their most valuable assets, their
only rational response can be to support their workers in managing stress positively.
In the bustling working world today, competition is relentless, demanding constant
innovation and increases in productivity. The success of a so-called brilliant land surveyor
is driven by the need to stay ahead of rivals and peers (Wan Hussin, 2011a). They are taught
to be resilient and laced with the picture of success, not only at universities during student
days but also at the present competitive workplace. The norm that grim-faced senior
surveyors, themselves stressed and permanently tired, use phrases such as ‘if you can’t
stand the heat, get out of the kitchen – that’s the way it is’, no longer hold unless stress
management is seen in three dimensions. The question then is how to present a strategic 3-
D stress management package that is easily understandable to all land surveyors?
2.0 3D STRESS MANAGEMENT MODEL
Models that explain stress come in many forms. It is important that surveyors and all
personnel have a clear understanding of the main issues involved with workplace stress
prevention and management. When a model is introduced, the concept includes stress
prevention programs into the workplace, stressing on the cohesive manner the hazards need
to be assessed, the impact upon the individual and organization and the potential
(underestimated) costs used to explain the relationship between the main stress-related
hazards, the organizational and individual symptoms, and the anticipated outcomes.
As land surveyors always see things in three dimension namely x, y and z, understanding
stress is made simpler. Spatial information is only valuable to us if it attempts to describe
a detail, be it a survey marker, road edge, building corner, etc. in three dimensions. In
modern day GIS, the fourth dimension, the time t, is also important in describing the
validity of a detail. Any missing dimension can therefore jeopardize the validity of a point;
International Surveying Research Journal (ISrJ)

RELATION-
RELATION
SHIPS
REWARDS
WORKPLACE
ENVIRONMENT
POLITICS
Managing Stress at the Workplace Using the Wan Hussin 3D Stress Management Model 29
THE JOB TRAVELING CHANGES INDIVIDUAL
ROLES
WORLD
EVENTS
STRESS
FIT
OUR
MANAGER
BALANCING
HOME &
WORK
COMMITMENT
TO GOALS OF
ORGANIZATION
OUR
INTEREST
IN WORK
WORKPLACE
CONDITIONS
ORGANIZA-
ORGANIZA
TIONAL
CULTURE
Figure 1: The Pressure Jigsaw (Wan Hussin, 2003)
CAREER
PROGRESSION
FAMILY
WIVE(S)
thus the up-to-datedness of spatial information is becoming even more crucial making t as
one of the major attributes.
In stressology, the understanding of the effects of stress and how it overloads the coping
resources as well as dealing with the demands placed on us by circumstances can be easily
understood by visualising the negative effects of stress in 3 different consequences:
a) the physical consequences;
b) the physiological consequences; and
c) the occupational consequences.
2.1 The Physical Consequences
The relationship between stress and health is neither simple nor straightforward. As stress
does not automatically cause one to be ill physically, its impact on health could be mediated
by a combination of personality variables, genetic makeup, upbringing and environment.
Studies have shown that about 80% of visits to the doctors are for stress-related disorders
(Scala, 2000). But the clear physical consequences once under prolonged stress will make
the immune system weakened thereby vulnerable to illnesses. Glucocorticoids, the stress
hormones cause the white blood cells to migrate to the bone marrow, making them less
available for combating diseases. As the immune system weakens, increased susceptibility
to cancer tends to become more prominent as well as weakening of the muscles and glands.
Cardiovascular diseases (heart diseases and stroke) are some of the common outcomes.
Others physical consequences are ulcer, diabetes, hypertension, cholesterol levels rises,
ulcers, spastic colons and other gastrointestinal disorders such as acidity levels brought on
by the elevation of stress hormone cortisol, and nocturnal bruxism (teeth grinding at night).
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30 W.M.A. WAN HUSSIN
2.2 The Psychological Consequences
Stress is always directly associated with emotional difficulties and behavioural problems
(Wan Hussin, 2011a, 2011b). As too much demand is placed on you, the ability to relax and
enjoy life is affected. This in turn creates a host of other effects such as anxiety, phobias,
panic attacks, depression, obsessions, compulsions and other psychiatric disorders. Other
common effects are insomnia, aggression, alcoholism, other habitual addictions and
divorce.
2.3 The Occupational Consequences
Stress and the inability to function as a result of thoughts, fears, phobias and concentration
failure are always directly related. The inability to cope with life stressors leads to lower
productivity, absenteeism, and increased mistakes on the job as well as accidents.
Occupational consequences are always directly related to both psychological (emotional)
and physical consequences and in turn create major financial losses to the individual and
the organization (Wan Hussin, 2009a, 2009b). Even insurance companies are plagued by a
surge in claims for disability due to stress-related disorders.
3.0 WAN HUSSIN 3-D STRESS MANAGEMENT MODEL
A Wan Hussin 3D Stress Management Model (Figure 2) was developed to ease the
understanding of stress and its coping strategies (Wan Hussin, 2007a). The initial stage
(Stage 1), called the Unexpected Stage, is the survey part, which is the collection of
information and identifying all the unexpected stress contributors, so significant in shaping
the stress situation one is facing, using various field methods.
Stressful
World
3-D STRESS
EFFECTS
• Physical
Consequences
Psychological
Consequences
(Emotional)
Occupational
Consequences
(Behavioral)
FL of GAS
Immediate
responses
FR of GAS
Delayed
responses
International Surveying Research Journal (ISrJ)
SURVEYING THE
STRESS
STRESS DIARY
(Field Book)
THE PHYSIOLOGY
OF STRESS
The General
Adaptation
Syndrome (GAS)
The Fight-or-Flight
Response
THE UNEXPECTED
STAGE
RESPONSES
Chronic
responses
VARIOUS STRESS
PROJECTION TYPES
PROJECTIONS
Holmes-Rahe Life
Adjustment Scale
Brief Stress Inventory
(Anatomy of illness)
Stress Hardiness
Inventory
Workplace Stress Test
Hostility Scale (Type A
or Type B)
MAPPING THE
FINDINGS
Stress Mngt
Strategy
Stress Mastery
1. Breathing
2. Exercise
3. Anger Mngt.
4. SUN WISE
THE EXPECTED
STAGE
Understanding the physical,
physiological stress management
strategy & Mastery Techniques
Figure 2: Wan Hussin 3D Stress Management Model (Wan Hussin, 2007a)

Managing Stress at the Workplace Using the Wan Hussin 3D Stress Management Model 31
The second stage (Stage 2) which is the transformation stage is termed as the Projection
Stage. It is the crucial stage whereby findings from Stage 1 (Unexpected Stage) is
transformed using various available mechanisms, i.e. the various Stress Projection Types
which uses the various stress tests and inventories to determine the extent of the problem.
Results from the second stage are then mapped (i.e. Mapping the Findings) in Stage 3
(Expected Stage) which leads to the formulation of the suitable stress coping strategies.
The Stage 3, called the Expected Stage, is the mapping stage using the transformation
results from the Stage 2 which is the process of mapping out the expected findings from the
initial stage using a practical transformation process.
In surveying terms, the accurate projection to be used to map spatial information to the best
accuracy may either be linked to various criteria such as area, direction, size, shape,
distance or length, etc. In stressology, choosing the right projection, also termed as
reframing, is due to the fact that there are various ways at looking at the extremes of stress
as the vast majority of that which are deemed to be stressful to us is truly a mater of
perception. In other words, if one perceives a situation to be threatening in some way, then
he or she will react with the fight-or-flight response and experience stress. If one perceives
it as non-threatening, then he or she is not going to be stressed by it. This is what separates
stress-hardy surveyors from those who seem to be highly susceptible to stress. In fact, the
way one thinks about things determines how he or she will experience the world in so much
as the various projections are to be used to suit the important mapping criteria.
3.1 STAGE 1 - The Unexpected Stage
The Unexpected Stage (Stage 1) is the stage where stresses are surveyed. The use of field
books (either conventional or electronic) in surveying is synonymous to stress diary in
stressology. Also called stress journaling, it is an act of writing about feelings of stress, as
well as exploring potential solutions to these problems. Studies have shown that the use of
stress diary or stress journaling can soothe and help you process difficult feelings and also
take proactive steps against future stress (Wan Hussin, 2008b).
Managing stress is only effective if it is put on the table, and more importantly its means of
elimination are identified. Jotting down events that lead to stress, either at home or in the
office, and the suspected sources of its occurrence are vital in strategic stress management.
For example, if you are stressed at home, is it when your child behaves defiantly, or when
your spouse acts indifferently towards you? In this stage, therefore, the objective is to
realistically identify those things that make your life difficult on a regular basis. Admitting
that you are stressed is already a battle half won; identifying its probable sources will
eventually complete the stress battle. An example of a stress diary incorporating the action
plan(s) is as follows (Table 1):
3.2 STAGE 2 - Stress Projection Types
3.2.1 Office Stress MOT - a survey of the workplace to find out what is creating stress
for the workers, and a test of how well the organization addresses the workers’
problems it produces. It is very similar to the MOT for vehicles in the UK that
comes in two parts: a vehicle survey and a test for road-worthy. Office Stress MOT
may come in 2 parts: The Organization Survey and the People Survey. The
Organization Survey is only appropriate if there is a problem with stress in your
workplace, so you need to do the People Survey first which will tell you if you have
a problem - if there’s no evidence of such a problem, then the Organization Survey
isn’t really worth doing.
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32 W.M.A. WAN HUSSIN
Stressor Manifestation Problem(s) Duration Solution(s)
Bored to
death on the
commuter
from home to
office and
back
Hate traffic
jam
“Mother-inlaw”
factor
Upset with
your wife’s
character this
morning
Sleepy when
attempted to read
newspaper
Nod off during
meetings
Hate queue
jumpers
Hate
inconsiderate
drivers
Hate road
hoggers
Hate road bullies
Spouse giving
less attention to
you
Feeling uneasy
Sure will spoil my
day
Easily irritated
3.2.2 Typical questions for the Organization Survey are as follows:
• Does your employer collect details of stress-related sickness absence?
• Is the overall sickness absence rate in the organization below the national average of 12
days per year per employee?
• If someone took sick leave for stress-related reasons, would your employer attempt to
identify whether the stress was work-related or not?
• Does your employer have a policy for dealing with workplace stress?
• Does your employer’s policy on workplace stress cover health and safety, equality and
human resources issues?
• Were safety personnel or the union consulted in the development of your organization’s
stress policy?
• Are audits or risk assessments carried out for workplace stress?
• Are safety personnel involved in stress risk assessments?
• Does your employer have/provide copies of guidance on preventing work-related
stress?
International Surveying Research Journal (ISrJ)
Table 1: Stress Diary
I can’t avoid the
commuter because
of the costly tolls
and other costs
Really hate driving
Roads are for
everybody
Idiotic drivers are
not your problems
(as long as you are
not one of them)
She’s old, sick
and needs attention
Wife is part of my
life
Nagging wife is
everybody’s
business; she’ll
stop once she is
tired
It’s my mistake
anyway
At least 45
minutes one
way
Do Sudoku
Do crossword
puzzle
Read newspaper or
magazine of your
choice
1 hour daily Traffic jam is
everybody’s
business; so are you
Set off early; use
alternative routes
Ignore idiotic drivers;
turn a blind eye
Pray not to come
across road bullies
Turned up last
week and 3
more weeks to
go
Mostly every
morning
When you
come back late
after night
outings with
friends
She’s your mum-inlaw,
your spouse’s
mother
She deserves
respect like your mum
She’s human too
Read books on
proper mother caring
Worst case: start
counting days and 30
will go as you keep
on counting
Heart-to-heart talk
Get out of the
situation
Accept it: it’s ladies’
norm especially when
wife gets older and
kids are no more
around
It’s “old hubby”
syndrome anyway

Managing Stress at the Workplace Using the Wan Hussin 3D Stress Management Model 33
• Are managers given training on managing workplace stress?
• Are staffs given information on workplace stress?
• Are staffs generally confident that they can report suffering from stress, or give stress
as the reason for sickness absence, without fear of being disciplined?
• Do/would managers act in a sympathetic way to people suffering from workplace
stress?
• Is confidential counseling or similar services available for workers suffering from
workplace stress?
• Would your employer be prepared to alter working conditions or practices (such as
working hours, workload or specific tasks) to help someone suffering from stress?
3.2.3 Create a Workplace Stress Map by means of a sketch of your workplace (it doesn’t
have to be to scale or a work of art!). Write in each area surveyed the percentage of
workers answering 'yes' to the above questions. To identify the main stressors, use a
Likert Scale of 1 (for strongly disagree) to 5 (for strongly agree) for each question,
count up the number of '5s' directed for each stressor. If more than a quarter of the
people who responded has chosen '5' for any stressor, that issue is a major problem
which needs to be addressed. For each part of the workplace where there are high
levels of stress, work out what the main stressors are by listing the number of '5s'
each stressor received. Decide whether to focus on the areas where the organization
has not scored a ‘Pass’.
3.2.4 Typical questions for the People Survey are as follows:
• Section A - Work area:
Q1. Do you feel you are stressed by your work? YES/NO
Q2. Is the level of stress unacceptable/causing you harm? YES/NO
• Section B: How are you?
Q1. Do you generally suffer from these symptoms (or have you suffered from
them a lot recently)?
• Frequent headaches YES/NO
• Depression YES/NO
• Anxiety attacks YES/NO
• Sleeplessness YES/NO
• Indigestion YES/NO
• Continual tiredness YES/NO
If you know this is nothing to do with work, answer 'no' - but only if you are really sure -
your work may be affecting you more than you know, and if your work is making these
symptoms worse, please answer 'yes'.
• Section C: What makes you stressed at work?
Based on some known causes of work-related stress (stressors) and again using the
Likert Scale of 1 (for strongly disagree) to 5 (for strongly agree), answer the
following questions by thinking seriously how much stress each one causes you
(Table 2). You may assign 3 for moderate or occasional stress. It must be understood
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34 W.M.A. WAN HUSSIN
that this survey only covers stressors at work and it is not meant to include stress
caused outside the workplace, although that can add to your work-related stress.
From the task in Table 2, the next question to ask is “Did your workplace ‘pass’ or ‘fail’ the
MOT?
• If more than a fifth of respondents exhibited one or more health symptoms (in the 'how
are you?' section of the People Survey); or
• if there are any stressors where more than a quarter of respondents circled the '5' (people
who don’t circle the '5' can be considered to have circled '1' for this calculation); or;
• if there are five or more ‘Fails’ in the Organisation survey, then the organization has
‘failed’ the TUC Stress MOT and needs action urgently.
What if your workplace fails the Office Stress MOT? A detailed People Survey Report from
each group or section heads, managers, union and safety personnel are vital that addresses
each constraint areas identified under the following headings:
• what percentage of people who answered ‘Yes” to questions regarding the symptoms of
stress, and
• under each heading of what makes you stressed at work section, set out which stressors
got the highest number of '5s'. These are the main problems which managers need to
address.
A report of the findings of the survey must be made public and presented to all staffs so that
an action plan (with a realistic timetable for implementation) could be drafted on how
excessive workplace stress should be tackled. Things to concentrate are:
• make sure areas that are suffering the highest levels of stress are taken as high priority
for action;
• make sure the group itself has a deadline for agreeing to the action plan and every
employer must fulfill their duty to assess the main risks;
• make sure that managers and other safety personnel are consulted on the risk assessment
process and action plan, and about its implementation and monitoring; and
• ask the employer to provide training for managers and employees on dealing with
workplace stress and its victims.
3.2.5 The Simple Stress Test – a test about personal relationship that requires a score to
be assigned for each event according to the number of times it has happened in the
last 12 months. Most questions are about changes in life events (and the
accompanying scores) but the following are some of the typical questions:
• Death of a spouse, child, or significant other (100)
• Divorce or breakup of a long-standing (> 2 years) cohabitating relationship (73)
• Separation or divorce (65)
• Detention, jail, medical institutionalization, legal restriction e.g. visitation rights
(63)
• Death of a family member (63)
• Major injury or illness or major corrective surgery (53)
• Losing your job, firing, layoff (50)
International Surveying Research Journal (ISrJ)

Managing Stress at the Workplace Using the Wan Hussin 3D Stress Management Model 35
Table 2: Stressor survey
STRESSOR CLASSES LIKERT SCALE
A DEMANDS OF THE JOB 1 2 3 4 5
A1 Long working hours 1 2 3 4 5
A2 Too much work 1 2 3 4 5
A3 Too little work 1 2 3 4 5
A4 Repetitive or monotonous work 1 2 3 4 5
A5 Insufficient time to do your job 1 2 3 4 5
A6 Not enough rest breaks 1 2 3 4 5
B LACK OF CONTROL
B1 Lack of control over work 1 2 3 4 5
B2 Work monitoring by computer or video 1 2 3 4 5
B3 Pace of the work dictated by machines 1 2 3 4 5
B4 Deadlines which are regularly too tight 1 2 3 4 5
B5 Unremitting pressure to perform well 1 2 3 4 5
B6 Over-harsh discipline 1 2 3 4 5
B7 Too much supervision 1 2 3 4 5
B8 Too little supervision 1 2 3 4 5
B9 Too little job/task specific training 1 2 3 4 5
C WORK-LIFE BALANCE
C1 Inflexible working hours 1 2 3 4 5
C2 Unsympathetic management 1 2 3 4 5
C3 Unfair pay system 1 2 3 4 5
C4 Failure to recognize achievements 1 2 3 4 5
C5 Skills not being fully utilized 1 2 3 4 5
D RELATIONSHIPS AT WORK
D1 Bullying 1 2 3 4 5
D2 Sexual, racial or other harassment 1 2 3 4 5
D3 Discrimination from colleagues/managers 1 2 3 4 5
D4 Risk of violence/abuse from customers 1 2 3 4 5
D5 Working alone 1 2 3 4 5
D6 Lack of communication between colleagues 1 2 3 4 5
D7 Lack of staff-management communication 1 2 3 4 5
E CHANGE
E1 Uncertainty about your future 1 2 3 4 5
E2 Lack of job security 1 2 3 4 5
E3 Introduction of new management techniques 1 2 3 4 5
E4 Restructuring 1 2 3 4 5
E5 Lack of consultation over changes 1 2 3 4 5
F CONFLICTING ROLES
F1 Unclear job responsibilities 1 2 3 4 5
F2 Conflicting responsibilities 1 2 3 4 5
F3 Confused demands 1 2 3 4 5
G WORKING ENVIRONMENT
G1 Heat or cold in the workplace 1 2 3 4 5
G2 Poor lighting or lack of natural light 1 2 3 4 5
G3 Untidy or unclean working areas 1 2 3 4 5
G4 Overcrowding or cramped work areas 1 2 3 4 5
G5 Excessive noise, fumes or dust 1 2 3 4 5
G6 Poor eating and rest facilities 1 2 3 4 5
G7 Badly designed/unsuitable equipment 1 2 3 4 5
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36 W.M.A. WAN HUSSIN
The sum of the score of each life which is multiplied by the number of times each
event is experienced per year is the final stress score. A sum of 300 and above
represents a highly stressed situation, plagued with major events that could drop
your guard. A score of 150 – 300 suggests a moderate situation that requires a
serious program to eliminate stressors. A score of 50 – 150 suggests an average
person who is enjoying life and meeting challenges. A score of 50 or below suggest
a person loomed with boredom and requires major adjustments in life to be back in
society. Getting hold on to a complete test is worthwhile trying.
3.2.6 Holmes-Rahe Life Readjustment Scale – a set of questionnaires that measure life
changes and set out to study whether there is any relationship between the number,
seriousness and pervasiveness of changes, and the frequency of illness. These
questionnaires were initially used to predict with remarkable accuracy of those
soldiers who will get ill within the next two years and those who would remain
healthy
3.2.7 Stress Symptom Quiz – a tool used to examine the different ways that stress may
or may not be affecting you, and provides you with ways to deal with stress
symptoms that you may have. Questions asked are intended to educate you on the
ways that stress can affect you, while providing specific help with the ways that
stress does affect you. Some of he common questions asked are:
• Are you experiencing adult acne that may be related to stress?
• Do you find muscle tension, especially in your neck, back and jaw?
• Do you find yourself getting less joy from your work and feeling a sense of
burnout?
• Do you experience tension headaches, fatigued or exhausted?
• Is your blood pressure on the high side?
• Have you experienced weight gain or weight loss that you suspect is due to
stress?
• Do you find yourself relying on alcohol and cigarettes to relax when dealing with
stress, or using other ‘vices’?
• Are you losing your hair and suspect that stress may be a factor?
• Do you experience stomach aches or gastrointestinal issues like constipation?
• Do you feel less social than usual?
• Do you find that your libido has decreased, or that you’re just too tired for sex?
• Do you have more difficulty with decision-making, concentration and forgetting
things more often?
• Do you often feel anxious about things you can’t control?
• Do you have trouble falling asleep or staying asleep because your body is tense
or your mind is racing with stressful thoughts?
• Do you find that you have a ‘short fuse’ these days - that you’re more sensitive,
irritable, or easily frustrated?
3.2.8 Stress Reliever Personality Test – a self assessment tool that allows you to answer
a few questions about your lifestyle and personality, and then direct you to stress
relievers that may fit best for your particular situation. It’s useful for those who want
International Surveying Research Journal (ISrJ)

Managing Stress at the Workplace Using the Wan Hussin 3D Stress Management Model 37
to begin with techniques that are most likely to work for them. Common questions
asked are:
• Are you interested in developing healthy habits and practice on a regular basis
to reduce your overall stress level? Benefits: can help you reduce general stress
in your life and help you stay healthier. Drawbacks: new habits take more effort
to develop so these strategies, while giving a bigger payoff, require more effort
as well.
• Are you more busy than you'd like to be, or is your lifestyle imbalanced?
Benefits: techniques that help you maintain more balance in your life can be
good for you by creating time in your schedule and help you experience more
'fun' activities instead of only work. Drawback: requires at least some changes,
which makes them more work than as-needed stress relievers that focus more on
relieving momentary stress without making significant lifestyle changes.
• Do you like to use tools and outside resources to deal with stress and make your
life easier? E.g. 'prop' stress relievers; products and outside things that can help
you reduce stress in your life. Benefits: they can be easy and effective to use.
Drawbacks: if you don't have them with you, you can't benefit from them,
making them less effective than some mental strategies that you can always have
handy.
• Do you like to get out and get active to blow off steam and get your endorphins
going when you are under stress? Benefits: exercise-based stress relievers can
help you release tension in your body and clear your mind, and making your
body healthier and attractive, provide ways to meet new people. Drawbacks:
they do take work to practice, and they can be a less viable option for those with
physical disabilities.
• Do you like to address a stressful situation by looking at the root of the problem?
Benefits: techniques that explore the causes of stress can be helpful in
identifying and eliminating stressors in your life, or at least giving you more
clues on how to deal with the situation. Drawbacks: these techniques do take a
little more work and thought than as-needed stress relievers that just address the
stress when it gets to be too much.
• Do you like to be distracted from stressful events and feelings as a way of
coping? Benefits: distraction stress relievers can be fun, can help you relax and
de-stress, and then return to a stressful situation after you feel more calm and
ready to handle it with a fresh frame of mind.
• Do you find yourself at times feeing suddenly overwhelmed by either a build-up
of stress that quickly becomes too much, or several stressful situations occurring
at once? Benefits: learn some simple stress relievers that make you feel better in
minutes and clear your mind to be more effective in the face of stress.
Drawbacks: they address stress in the moment, but don't prevent future stress
from occurring, and aren't as beneficial to health as much as some other stress
relievers.
• Are you interested in techniques that help you explore and alter your inner world
(your unhealthy mental patterns and thought processes)? Benefits: it changes the
way you process the world around you, helps you experience events as less
stressful. Drawbacks: they do take some introspection and 'inner work', and
changing thought patterns is a gradual process that doesn't happen overnight.
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3.2.9 The Type A Behaviour/Personality Quiz – to test whether personality
characteristics have something to do with being competitive and work-obsessed that
can bring an increased risk of health problems. Among some of the common
characteristics of Type A Behaviour (TAB) are:
• Time Urgency and Impatience – e.g. gets frustrated too easily while waiting in
line, interrupt others often, walk or talk at a rapid pace.
• Free-Floating Hostility or Aggressiveness e.g. impatience, rudeness, easily upset
over small things, or ‘having a short fuse’.
• Competitiveness, strong achievement-orientation.
• Possess certain physical characteristics such as facial tension (tight lips,
clenched jaw, etc.), tongue clicking or teeth grinding, facial sweating (on
forehead or upper lip).
3.2.10 Other types of tests are Brief Inventory Test, Anatomy of Illness Test, Stress
Hardiness Inventory, Workplace Stress Test, and Hostility Scale. Each test has its
own criteria, similarly to those types of projections used in mapping spatial
information which we are all familiar with.
3.3 STAGE 3 - The Expected Stage
Primarily, this is the mapping stage; the stage where the findings based on responses from
the questionnaires or quizzes from Stage 2 are put into practice, generally termed as
mapping the findings. In this stage, the stress situations and its degree of seriousness are
identified. Thus this stage is termed as the Mapping the Expected Stage and the following
are the recommendations.
3.3.1 Physical Consequences
• Exercise regularly - Exercise can be great for the physical and mental wellbeing.
It provides stress release and keeps the body healthy. It also helps the
body releases endorphins, which increases the feelings of overall wellbeing.
Exercise has so many stress management and health benefits, and for many of
us, night time is when it best fits our schedules. Light exercise like walking at
night can improve sleep as it releases tension without over-stimulating the body.
• Create suitable hobbies - Having some “down time” is important as hobbies can
provide a nice distraction from stress and help us stay ‘in the moment’, which is also
a great way to relieve tension from stress (Wan Hussin, 2011a).
3.3.2 Psychological (Emotional) Consequences
Some are just born more emotionally reactive, some have a more sensitive
physiology and find that stress impacts their blood pressure, induces headaches, or
causes other physical responses. Likewise, the way you care for your body in terms
of healthy diet, quality sleep and regular exercise - or lack thereof - can impact your
reactivity to stress. You cannot always control the circumstances that life throws
your way, but you can control how well you take care of yourself. Taking proper
care of the body, soul and mind can keep you in optimum shape for handling stress.
Some important basic self care strategies are (Wan Hussin, 2007c):
• Sleep - is very important for the emotional and physical wellbeing. Lack of sleep
can negatively impact the ability to handle stress, be productive, and function
properly. Unfortunately, busy schedules and stress can make sleep more elusive.
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Managing Stress at the Workplace Using the Wan Hussin 3D Stress Management Model 39
And if you really are not able to get enough sleep at night, don’t underestimate
the value of a power nap.
• Maintain proper nutrition - A poor diet can actually make us more vulnerable to
stress. While hectic schedules can make it harder to get proper nutrition, a poor
diet is not inevitable.
• Maintain social support - Social support can keep us healthier and happier,
creating a buffer against stress. Friends can pick us up when we are sad, provide
insights when we are confused, and help us have fun when we need to blow off
steam (Wan Hussin, 2011b). Learn how to cultivate supportive friendships and
expand the social circle so that we can have someone to lean on when stressed.
• Pamper yourself – taking care of the body on the outside – e.g. with a spa
treatment, for example, as it proves to work wonders for the internal state. Do
not overlook the importance of pampering yourself on a regular basis to feel
great and feel ready to take on the world.
• Keep the mind sharp - by keeping the mind sharp, you are more equipped to
solve the problems and take on the “challenges” that life presents.
• Have the right attitude - much of what one experiences in life can feel more
stressful or less so depending of the point of view. Looking at things from an
optimistic frame of mind cannot only decrease the stress level, but bring more
success in life.
• Process the emotions - keeping the emotions bottled up usually leads to an
emotional explosion later on. It is generally healthier to listen to your feelings,
process them and try to understand them. Consider them ‘messengers’ that tell
you when something is not right with your world. A great way to process
emotions is the act of journaling. When you write about your feelings and
potential solutions to your problems, you can reduce stress in your life and even
see some health benefits.
• Listen to suitable and sensible music - Music can soothe the mind and body to
the point that it is now being used as a therapeutic tool by some. Music can be
used beneficially by playing relaxing tunes before bed, and for winding down
and release tension as bedtime approaches. Choice of music is personal but for
effective stress management to work, learn to differentiate between music and
noise!
• Prayers - a lifestyle with an enforced religion is generally a healthier lifestyle.
Many people use prayer as a major stress reliever and strategy for emotional
health. Spiritual practice is deeply personal, and whatever your practice, it
should nurture your soul.
3.3.3 Occupational (Behavioural) Consequences
How we respond to stress in our lives is shaped by our early experiences and
cemented over time. Our habits play a role as well. Those with healthy habits tend
to handle stress more effectively. Sleep is a valuable and restorative resource that is
vital to well-being and stress management, but can sometimes be hard to come by
for the busy and stressed. About half of us are getting 6 hours of sleep or less, and
are in dire need of more and better sleep. Some effective night time habits to get
into, to help enhance the amount and quality of sleep are:
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40 W.M.A. WAN HUSSIN
• Clean up – Cleaning a level of clutter at the end of the day can leave you feeling
less stressed because while you are doing something to tackle the problem, the
anticipation of waking up to a cleaner house can make your rest more peacefully
(Wan Hussin 2010b).
• Bubble bath - Soaking in a tub of bubbles can rinse away tension and leave the
body pampered and the mind free. It is also a great segue to sleep, as any parent
of a small child can attest.
• Massage – It is a great stress reliever that also feels good. Visit a reliable stress
parlour that provides sensible massage services. Do a self-massage or using
massaging tools to relieve tension is a wise thing to invest.
• Stress journaling - similar to updating the stress dairy, journaling has many stress
and health benefits. Jotting down significant things that happen throughout the
day can clear the mind, process emotions, solve problems, prepare mentally for
the next day, make plans, and get the thoughts out of the head.
• Meditation - has been used by many people to relieve stress in the body and
mind. It is a great technique to use before bedtime because it segues so naturally
into sleep. It relaxes the body, clears the mind and creates inner peace.
• Sex – is known as a great night time stress reliever for a reason (Wan Hussin,
2011c). Not only does a healthy sex life enhance the relationship, but it relaxes
the body, releases ‘happy’ chemicals, and even promotes wellness. And, of
course, it welcomes sleep. Unfortunately, excessive stress can also be a libido
dampener.
• Avoid certain activities that can be too stimulating at night and can make it
harder to fall asleep, or make sleep less restful. For a restorative night’s sleep,
one should avoid caffeine before bed, interpersonal conflict or stressful
conversations, or anything else that is over-stimulating.
3.3.4 Stress Management Strategy
Managing stress can be dealt with in 3 main strategies namely:
• Manage stress and make sure they are held to a minimum. It is of course easier
said than done but ultimately it can’t be done unless stress is confessed and
accepted as a part of modern competitive living.
• Exercise mentally and physically so that the effects of stress can be faced down
or dissipated. While regular exercise can train the body to deal with the physical
stress and help normalize blood chemistry, our mental reactions are often left
hanging. The brain, like any other organ, must be trained to deal with stress. If
we don’t train it sensibly, our emotional health suffers and can produce overreactions
to minor stressors, difficulty interacting calmly with others, inability to
empathize with others, reduced ability to accept new situations and negative
perceptions of change, and increased susceptibility to emotional disorders.
• Eat correctly and use supplements sensibly so that unavoidable stress cannot
exert lasting effects on health. The saying that what you are is what you eat can
never be testified further.
3.3.5 Stress Mastery
The path towards stress mastery is a lifelong. As the concepts and techniques
become part of the daily fabrics of our life, the capacity to thrive from stress
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Managing Stress at the Workplace Using the Wan Hussin 3D Stress Management Model 41
continues to refine and become more elegant. Try to undergo the following steps
although the list can go on and on:
• Determine honestly just how stressed are you. Try to test your stress level by
attempting the different tests outlined in sections 3.0.21 till 3.02.10 above. Most
of the questions are about personal relationship, change and adaptation.
• Keep a stress diary. The objectives must be very clear: realistically identify those
things that make your life difficult on a regular basis and make a plan of action.
• Establish your priorities. List down the things you intend to accomplish in the
following order: tomorrow, next week, next month, next 6 months, next year,
next 5 years, next decade, etc. With modern day technology, the “to-do list” in
the handset is a useful reminding tool to be used effectively. Prioritize the daily
tasks according to the order of importance and urgency. Always remember that
people with the most stress are those who cannot prioritize their goals or even
their daily tasks.
• Set clear and realistic goals. Realistic goal setting is the difference between
mental success and the lack thereof, because success is relative. One surveyor
might consider himself rich beyond imagination if he had a million ringgit; the
same amount would be small change to another surveyor.
• Improve communication skills with others. Learn to compliment others, talk and
think positive and listen to others as well. Make a habit to say those nice words
in life such as “I’m sorry”, “Excuse me”, Thank you”, and complimentary words
such “You look marvellous”, and “You look great”.
• Change Type A Behaviour to Type B Behaviour. This is explained in detail in
section 3.0.2.9.
• Challenge your own beliefs. Feelings are not caused by events but are caused by
the beliefs we carry in our minds when the events occur.
• Eliminate anxiety. Anxiety comes from negative thoughts. In computer terms,
clean any virus in the mind from time to time. The negative thought patterns
usually hatched back to what our parents said to us when we were small e.g. stop
making noise, the policeman is coming!
• Make anger work for you. Anger is one of the most self-destructive of all
emotions and is the cause of severe stress. Anger is harmful and causes job
losses, relationship problems, personal injury, property loss and even death.
Preventing and controlling anger is more than important but rather absolutely
important.
• Avoid high blood pressure. It is the most prevalent and the most preventable
disease among adults.
• Quit smoking and if you don’t smoke, don’t start. There are enough grim
statistics about smoking related problems such as ulcers, heart disease, stroke,
cosmetic effects, mental and physical stamina. If you can’t, replenish yourself
with vitamin C (e.g. fruits and vegetables), beta-carotene (e.g. carrots, melons,
broccoli, cauliflower, and sprouts), vitamin E (e.g. fruits and seafood) and
selenium (e.g. nuts).
• Neutralize the effects of carbon monoxide and air pollution.
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• Learn to relax. Learning to relax is not learning to be lazy; it is learning how to
use energy for important things.
• Exercise regularly because it dissipates the biochemical by-products of
emotional stress which includes blood fats, sugar and cholesterol. This is
explained in detail in section 3.0.3.1.
• Manage K-factor and control salt in the diet.
• Take basic multiple vitamin and mineral supplement daily. To function normally,
and to handle stress well, the body requires 19 vitamins and minerals daily in
addition to protein, fat, carbohydrates and fibre.
4.0 CONCLUSION
Stress is always a complex issue but will be even more complex is left unattended. A three
dimensional model was developed to explain stress, its management and its coping
strategies. This paper intends to explain stress in three dimensions namely Stage 1 which is
Surveying the Unexpected, Stage 2 which is the Stress Projection Stage using the various
recommended tests while Stage 3 which is the Mapping the Expected Stage. Various
recommendations are also presented to combat the physical, physiological (emotional) and
occupational (behavioural) consequences of stress.
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