GMBA8102, Term 1, 2020: Action Plan for Building Personal Resilience

This report presents an action plan designed to enhance personal resilience, building upon an earlier analysis of stress management practices. The assignment, undertaken as part of the GMBA8102 course, begins with an extended critical review of the student's stressors, stress responses, and current management techniques, categorizing these strategies using resilience factor typologies. The review includes detailed self-assessment across perception, skills, environment, social, physiological, and personality factors. Following the critical review, the report develops a comprehensive action plan, including self-audits of stressors (time, conflict, situation, and anticipatory), identification of resilience factors (direct and lifestyle), and strategies for implementation. These strategies encompass time management, conflict resolution, reframing perceptions, and practicing self-care. The plan also identifies support systems and outlines new actions with measurable progress indicators and implementation steps. The goal is to improve stress management, enhance work-life balance, and improve overall performance. This assignment is a valuable resource for students seeking to improve their resilience and well-being.

Running head: ACTION PLAN
ACTION PLAN
Name of the student:
Name of the university:
Author note:

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Table of Contents
Step 1: Extended critical review......................................................................................................2
Perception:..................................................................................................................................2
Environment:.............................................................................................................................3
Social:..........................................................................................................................................4
Physiological:..............................................................................................................................4
Personality:.................................................................................................................................4
Step 2: Analysis and application: Action plan.................................................................................5
(i) Self-audit:...............................................................................................................................5
· Time stressor:..........................................................................................................................6
· Conflict stressor:......................................................................................................................6
Situation stressors:.....................................................................................................................6
Anticipatory stressor:................................................................................................................6
Resilience factors:......................................................................................................................7
New actions and progress measures:........................................................................................8
Implementation of strategies:...................................................................................................9
References:...................................................................................................................................10

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The purpose of the assignment is to evaluate stress management practices from Assignment 1,
develop an action plan to enhance resilience approach and empower to continue to grow your
resilience. This assignment will be divided into two sections such as extended critical review and
Analysis and application: Action plan. The detailed analysis will be provided below.
Step 1: Extended critical review
As discussed by Badu et al. (2020), stress is an integral part of life and resulted in various
physical, social and psychological harm that impact the quality of life. In this case, in order to
manage stress may require an effective strategy to minimize stress and improve performance in
the working field. The purpose of this section is to draw on the analysis of the stressors and
stress responses and current strategies to manage stress.
Perception:
Wang et al. (2016), suggested that perceptions of working stress induces stress amongst
the individuals and shape the stress responses of the individuals. Considering the current context,
I feel that I failed to have a positive attitude in a difficult situation. While my role as a
department administrator is very demanding and I acquire various skills and training to address
numerous issues, with an increased responsibility I feel apprehensive regarding the fact that I
may not able to perform the task that was allocated to me. Moreover, I have self-doubt and often
feel incompetent that I will able to pay attention to the task that was allocated to me.
Consequently, it affected my performance as a department administrator to maintain a positive
attitude in a difficult situation. Looking at the challenges from a different perception or a
different point of view can be an effective strategy to manage workplace stress.

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Skills:
Street, Lacey and Somoray (2019), suggested that stress management skills are
considered as a wide number of sills that enable individuals to control stress responses and
improve daily functioning. While I have identified that I have numerous skills t and training to
tackle issues, I have no such particular skills that can help me relax. However, sometimes
working in the empty desk and clearing desk for working with fewer things that create peaceful
visual effects and relaxed me to manage my stress as well as improve performance. I feel I have
excellent communication skills that helped me to communicate with my co-workers and feel
relax when I am experiencing stress. In this context, conflict management and time management
skills can be effective to manage workplace stress and improve the performance in the working
field.
Environment:
Rose (2017), suggested that the environment of the workplace is the potential contributing
factors behind the increased stress in the working environment. In the current context, it can be
said that experiencing three structural changes within the department is one of the contributing
factors behind the development of stress. Moreover, increased responsibility in the administrator
roles and pressure regarding job security due to a changing environment are also contributing
factors behind the stress experienced in the work environment. Hansen et al. (2018), suggested
that a range of environmental stressors and associated stress are uncontrollable. At this juncture,
effective resilience factors or strategies include seeking support from peers through
communication, reframing perception of being incompetent and adapting to the situation.

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Social:
Farnacio et al. (2017), suggested that workplace stress is considered as one of the most
harmful responses that can disrupt the balance between personal and professional life and social
support from the family, co-workers and friends can enhance the resilience of individuals. In this
current context, while I experience severe stress regarding the job responsibility, changing of
environment that impacts my social life, a range people can offer me help. Talking to a relative
regarding the problem, offering reassurance and seeking support from the co-workers regarding
job responsibility and time management can be an effective strategy to manage stress.
Physiological:
Workplace related stress and other stress-related conditions have a detrimental effect on
the mental and physical health of individuals. Considering the current situation, I have identified
that under severe stress my palm get sweaty that I require to use a handkerchief for wiping the
sweat. Other physical signs that I have experienced during stress include increased heart rate,
low mood, depression, fatigue and a mixture of thoughts. The symptoms develop in me
automatically as well as uncontrollably that negatively impacts my physical and mental health.
However, I have taken very limited care of myself that resulted in increased heart rate and low
mood. In order to reduce by minimizing physiological impact, involving in the meditation, yoga
or physical activities can be effective that will improve working performance.
Personality:
Garg and Rani (2014), personality and perception have interconnected that increase the
workplace-related stress amongst individuals. In this context, I have identified that I frequently
feel stressed due to my lack of proper coping capabilities, feeling trapped and poor time or work
management. Consequently, it resulted in a range of physical impacts such as excessive fatigue

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and loss of control, sleep disturbances, depression and anxiety. Moreover, it can result in serious
issues and there will be changes in cardiovascular, neuroendocrine, autonomic and
immunological functioning, leading to mental and physical In this context, it can be said that
changing the perception by keeping an eye on the bigger picture in difficult situation and
practising self-talk can be effective to reduce stress.
On a concluding note, it can be said that after evaluating the of stressors and stress responses in
Assignment 1, it can be said that the common resilience factors can be the positive attitude in a
difficult situation, seeking help from the social environment and involve in exercise, self-care
and altering the personality.
Step 2: Analysis and application: Action plan
Stress results from an imbalance environmental demands with individual resources can
negatively impact the work-life balance and performance of the individuals in the workplace.
Maulik (2017), suggested that analysis of factors that trigger stress and designing strategies that
can reduce the stress and improve physical heath. There are often situations in the workplace
when we face an ambiguous role clarity, instead of clarifying or participating in open
discussions, I feel insecure and get stressed. This section of the assignment will provide an action
plan that will enable me to build my resilience approach and enable me to keep progress on the
growing resilience.
(i) Self-audit:
Stressors: stressors are defined as biological or environmental factors that induce stress
and impact physical and mental wellbeing of the situation. Albrecht's Four Types of Stress
designed Dr Karl Albrecht enable each individual to closely examine the stressors in details and

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identify a strategy to deal with each one (Landells & Albrecht, 2019). The four types of stressors
will be the following:
· Time stressor:
As discussed by Stawski et al. (2019), time stress is one of the most common instances of
stress where individuals within the workplace frequently worry about the deadline and become
apprehensive, strapped and unhappy. The common example includes worrying about a deadline,
feeling incompetent and developing self-doubt as observed in this case. In this case, in order to
manage the time stress, I would require to work on these areas
· Conflict stressor:
Currie et al. (2017), suggested that conflict stress usually experiences by the individuals
when they involve in a range of personal interactions and it may result in workplace burnout.
Since I feel frequently trapped when handling a situation when there is increased pressure and
job role, it may lead to increased conflict associated stress. Consequently, I would like to
improve this area for reducing conflict stressors.
Situation stressors:
Hershcovis et al.(2018), suggested that individuals often experience stress when they
unable to control situational factors. The common instances can be conflicts, feeling
incompetent, trapped as observed in this case. Due to structural changes in the department I often
feel stressed and pressured regarding job security. In this context, I would like to improve this
area for reducing work-related stress
Anticipatory stressor:
Anticipating stress are often encountered when individuals often overthink and
concentrate thought process on future. The common instance includes focusing on upcoming

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events and developing self-doubt. In this context, it can be said that since, I have developed a
fear or self-doubt that I might not perform well or survive the job and hence, I would like to
improve this area for stress management.
Resilience factors:
Four strategies include:
 Direct resilient factors (Skills): In order to reduce time stress and minimize the time
stressors, I would the strategy can be developing time management skills. Morlock et al.
(2017), acquiring time management skills can improve productivity by increasing focus
on the specific time and reduce stress. The time management skills can be acquired
through goal setting, prioritizing
 Lifestyle resilience factors (social): In order to resolve conflict stressors, five conflict
resolution strategy can be effective where collaborating and avoiding strategy can be
used. The conflict management can increase positive aspect, enhance teamwork and
interpersonal skills. In this context, conflict management can be done by maintaining a
physical distance with a co-worker who triggers stress or collaborating with while
working
 Direct resilience factor (perception): In order to reduce situational stress, it is crucial to
change the perception of the individuals. Muschalla, Fay and Linden (2016), negative
perception in the stressful situation may result in high physical distress that in turn impact
physical health and mental health. In this case, changing perception by viewing the
situation from the positive point of view can reduce the stress and overcome the difficult
situation. In this case, I will maintain a positive attitude in a difficult situation.

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 Lifestyle resilience factors (personality): in order to reduce anticipation stress, practicing
self-care and meditation can be effective since it reduces the fear of future, uncertain
feeling and helps to focus on the present moment.
Help systems:
In order to improve the stress, the list of the individuals that can offer me help include
 My supervisor help me get my work done
 My parents can offer me emotional support
 My co-workers can provide a reality check and question my perspective
 My best friend can motivate me to take action
 My partner can explore potential solutions with me
 My close office colleagues hold me accountable to follow through on what I need to do
 My partner can make me laugh
 My partner can go to social or work event with me
New actions and progress measures:
A list of behavior that I would like to commit include:
 The setting goal with allocated time after every work assigned to me within the next
three month and prioritizing work according to it.
 Strengthening a healthy relationship with coworkers by maintaining a physical distance
with the team members within the next six months and acknowledging the point of view
through effective communication within the next six months
 Maintaining a positive attitude towards the difficult situation, maintaining a calm
approach and seek support when required within the next three months
 Involving in the meditation every day and eating healthy meal along with exercise

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The progress of the strategy can be measured through proper monitoring of the behavior within
1 month to see the progress. The changes can be tracked through involving in the activity-based
reflective practice and keeping a journal all the time in order to identify the change.
Implementation of strategies:
 In order to reduce time associated stress “to do “list can be made. Muschalla, Fay and
Linden (2016), to do list will enable to review the goal and keep one updated with the
works that are required accomplish.
 A positive attitude can be implemented through positive self-talk, motivational view and
recreational activity. Morlock et al. (2017), suggested that positive self-talk and
motivational attitude will help to alter the negative thinking
 Meditation can be implemented in the morning routine since it reduces stress by altering
thoughts.

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References:
Badu, E., O’Brien, A. P., Mitchell, R., Rubin, M., James, C., McNeil, K., ... & Giles, M. (2020).
Workplace stress and resilience in the Australian nursing workforce: A comprehensive
integrative review. International Journal of Mental Health Nursing, 29(1), 5-34.
Currie, D., Gormley, T., Roche, B., & Teague, P. (2017). The management of workplace
conflict: Contrasting pathways in the HRM literature. International Journal of
Management Reviews, 19(4), 492-509.
Farnacio, Y., Pratt, M. E., Marshall, E. G., & Graber, J. M. (2017). Are Workplace Psychosocial
Factors Associated With Work-Related Injury in the US Workforce?. Journal of
occupational and environmental medicine, 59(10), e164-e171.
Garg, D., & Rani, K. (2014). An analytical study of occupational stress in education
sector. International Journal of Research, 1(9), 640-648.
Giorgi, G., Leon-Perez, J. M., Pignata, S., Demiral, Y., & Arcangeli, G. (2018). Addressing
risks: mental health, work-related stress, and occupational disease management to
enhance well-being. BioMed research international, 2018.
Hansen, A., Pisaniello, D., Varghese, B., Rowett, S., Hanson-Easey, S., Bi, P., & Nitschke, M.
(2018). What can we learn about workplace heat stress management from a safety
regulator complaints database?. International journal of environmental research and
public health, 15(3), 459.

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Hershcovis, M. S., Cameron, A. F., Gervais, L., & Bozeman, J. (2018). The effects of
confrontation and avoidance coping in response to workplace incivility. Journal of
Occupational Health Psychology, 23(2), 163.
Landells, E. M., & Albrecht, S. L. (2019). Perceived organizational politics, engagement and
stress: The mediating influence of meaningful work. Frontiers in psychology, 10, 1612.
Maulik, P. K. (2017). Workplace stress: A neglected aspect of mental health wellbeing. The
Indian journal of medical research, 146(4), 441.
Morlock, F., Kreggenfeld, N., Louw, L., Kreimeier, D., & Kuhlenkötter, B. (2017). Teaching
methods-time measurement (MTM) for workplace design in learning factories. Procedia
Manufacturing, 9, 369-375.
Muschalla, B., Fay, D., & Linden, M. (2016). Self-reported workplace perception as indicators of
work anxieties. Occupational Medicine, 66(2), 168-170.
Rose, J. (2017). “Never enough hours in the day”: Employed mothers’ perceptions of time
pressure. Australian Journal of Social Issues, 52(2), 116-130.
Stawski, R. S., Scott, S. B., Zawadzki, M. J., Sliwinski, M. J., Marcusson-Clavertz, D., Kim,
J., ... & Smyth, J. M. (2019). Age differences in everyday stressor-related negative affect:
A coordinated analysis. Psychology and aging, 34(1), 91.
Street, T. D., Lacey, S. J., & Somoray, K. (2019). Employee stress, reduced productivity, and
interest in a workplace health program: A case study from the Australian mining
industry. International journal of environmental research and public health, 16(1), 94.

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Wang, R., Chan, D. K. S., Goh, Y. W., Penfold, M., Harper, T., & Weltewitz, T. (2018). Humor
and workplace stress: a longitudinal comparison between Australian and Chinese
employees. Asia Pacific Journal of Human Resources, 56(2), 175-195.

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Appendix:
Self-audit Resilience
factors
List of
behaviours timelin
e
Help systems Implementation
of strategies
Time
stressor
( worrying
too much)
Direct
resilient
factors
(Skills):
time
managemen
t skills
setting goal the
next
three
 My
supervisor
help me
get my
work
done
 My
parents
can offer
me
emotional
support
 My co-
workers
can
provide a
reality
check and
question
 In order to
reduce
time
associated
stress “to
do “list can
be made.
Muschalla,
Fay and
Linden
(2016), to
do list will
enable to
review the
goal and
keep one
updated
with the
works that
Conflict
stressor
( involve in
the conflict)
Lifestyle
resilience
factors
(social):
collaboratin
g and
avoiding
strategy
maintaining a
physical
distance with
the team
members and
effective
communicatio
n
Next
six
months
Situation
stressors
( stressful
due to
changed
environmen
t)
Direct
resilience
factor
(perception)
maintaining a
calm
approach and
seek support
Within
three
months

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: positive
attitude
when
required
my
perspectiv
e
 My best
friend can
motivate
me to take
action
 My
partner
can
explore
potential
solutions
with me
 My close
office
colleague
s hold me
accountab
le to
follow
through
are
required
accomplish
.
 A positive
attitude
can be
implement
ed through
positive
self-talk,
motivation
al view
and
recreationa
l activity.
Morlock et
al. (2017),
suggested
that
positive
self-talk
and
Anticipator
y stressor
( self-doubt
for
performing
task)
Lifestyle
resilience
factors
(personality
): self-care
and
meditation
meditation
every day and
eating healthy
Every
day

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on what I
need to do
 My
partner
can make
me laugh
 My
partner
can go to
social or
work
event
with me
motivation
al attitude
will help to
alter the
negative
thinking
 Meditation
can be
implement
ed in the
morning
routine
since it
reduces
stress by
altering
thoughts.