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Stress Management, 2011-02-21

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What 'stress' is REALLY and how to optimize the 'good' stress and avoid the 'bad' comfortably & easily to lead an abundant life.

What 'stress' is REALLY and how to optimize the 'good' stress and avoid the 'bad' comfortably & easily to lead an abundant life.

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Stress Management, 2011-02-21 Stress Management, 2011-02-21 Presentation Transcript

  • Building Stress Mastery … Becoming A More Stress-Hardy Self-Manager
    • Another customized workshop for the staff of (insert client name) in your …
    Insert client logo Creating Your Own Future™ Series
  • Opening Words of the Wise (WOW) on Stress “ We live with unprecedented wealth and all it brings. We have leisure, entertainment, convenience, and comfort. Yet stress, frustration, and often-times even despair unexpectedly accompany our unrivalled prosperity. …It’s time to re-examine our assumptions.” -- Richard A. Swenson, American M.D PG P 1
  • Workshop Overview and Purpose
    • Please read with me these two paragraphs on your Participant Guide page 1.
    PG Page 1
  • You have a challenge!
    • How to reap the benefits of stress while keeping it from killing you?
    PG Page 1
  • Here’s your solution!
    • Use the ‘ Dynamic Dozen’ of stress optimization techniques, daily!
    PG Page 1
  • Here’s Your First Money Making Tip (MMT)
    • “ Optimizing your stress will add more years to your life and more life to your years!” ~ gfp '42™
  • What We Will Cover
    • A Health-promoting Attitude Towards Stress
    • Correcting Media-created Misconceptions - What the Terms Mean
    • The Five Causes of Stress - ‘The Pressure Stress Formula’ …
    PG Page 2
  • What We Will Cover (cont’d)
    • The Stress Reaction and How To Recognize It
    • ‘ The Distress Cycle’ and ‘The Response-Ability Model’
    • ‘ The Dynamic Dozen’ vs. ‘The Deadly Dozen’ for Successful Stress Optimization
    PG Page 2
  • Here’s the ideal! PG Page 2 So, it’s that simple, eh?
  • Here’s Another MMT!
    • “ Optimal stress is the balance between danger and opportunity!” ~ gfp '42™
  • What’s In Effective Stress Optimization For You?
    • In the space provided on page 3, take 90 seconds to list three to five benefits you feel would come from optimizing your stress.
    • Be prepared to share with a partner.
    PG Page 3
  • What’s In Effective Stress Optimization For You! (cont’d)
    • H
    • E
    • A
    • L
    • T
    • H
    appiness nergy ppropriate A ttitude ongevity & L ooking Better ime Utilization ealing PG Page 3
  • Why Do We Care As Leaders & Staff?
    • Canadian employees miss an average 13.2 days/yr. from work dealing with family problems:
    • Employer annual cost – about $2.7B/yr.
    • Health care costs for extra trips to doctors arising from this stress -- about $425M/yr.
    • Personal pain and suffering -- inestimable
    • Source: Vanier Institute of the Family
    • (Toronto Star 05/20/2000)
    PG Page 4
  • A Stress Truth … 
  • 44 % 46 %
    • Workers who believed their workload was excessive -
    • Workers who were worried about layoffs -
    How Stress Affects Workers On-The-Job Source: Institute of HeartMath, 05/03 PG Page 4
  • - 55 % - 50 %
    • Workers who felt their jobs were not secure
    • Workers who worried about their company’s future
    How Stress Affects Workers On-The-Job Source: Institute of HeartMath, 05/03 PG Page 4
  • Correcting Misconceptions - What Is Stress?
    • Stress is “the non-specific response of the body to any demand for change.”
    • -- Hans Selye , (1907-1982) Canadian medical researcher (born Vienna), 'Father of Stress Research'
  • Managing Stress
    • “ A n adaptive response to a situation that is perceived or felt as challenging or threatening to your rights or well-being.”
    • ~ gfp '42™
    A Layman’s Definition of Stress
  • Correcting Misconceptions - What The Terms Mean
    • Pressure:
    • An emotional and mental reaction to stressor(s)
    • Stress:
    • Our bodies’ energy response to pressure:
    • - ‘Distress’ = negative
    • - ‘Eustress’ = positive
    PG Page 4
  • Correcting Misconceptions - What The Terms Mean (cont’d)
    • Burnout:
    • Mental, physical, emotional & spiritual exhaustion
    • Stressor:
    • Emotion - laden, pressurized event
    PG Page 5
  • “ The Distress Cycle” Stressors Stress Response Poor behaviour, performance & wellness Burnout PG Page 5
  • The Paradox of Stress
    • Stress can save your life or kill you!
    • Optimal Stress
    • Energizes
    • Clarifies
    • Inflames
    • Empowers
    • Inspires
    • Distress
    • Enervates
    • Clouds
    • Depresses
    • Paralyzes
    • Breaks
    Body Mind Emotions Will Spirit
  • Here’s Another MMT!
    • “ Anxiety and worry has its use, stimulating us to seek with keener longing for that security where peace is complete and unassailable!” ~ gfp '42™
  • Let’s take a Stress Quiz
    • Please complete the "Wellness Behaviour Quiz" you will find at the end of your Participant’s Guide regarding your perception of your current level of stress.
    PG Page 5
  • Four Dimensions of Dis-tress
    • Physiological reactions
    • Psychological reactions
    • Cognitive reactions
    • Behavioural reactions
  • Physiological Reactions to Stressors
    • Immediate
      • Racing heart
      • Sweating
      • Hair standing on end
      • Tightened muscles
      • And lots of others
    • Longer-Term
      • Headaches, back pain, etc
      • Reduced immunity
      • Ulcers
      • Cardiovascular disease
      • And many other diseases
  • Psychological Reactions to Stress
    • Psychological Symptoms
      • Crying
      • Anxiety
      • Depression
      • Emotional exhaustion
      • Burnout
  • Cognitive Reactions to Stress
    • Psychological Symptoms
      • Fuzzy thinking
      • Creativelessness
      • Forgetfulness
      • Humourlessness
      • Difficulty making decisions
  • Behavioral Reactions to Stress
    • Problem Solving Changes (Positive & Negative)
      • Appropriate / inappropriate delegation
      • Improved / worsened time management
      • Talking / not talking it out
      • Hiding / Asking for help
      • Searching for alternatives / frenzy behaviour
    • Withdrawal Behaviour
      • Absenteeism, turnover
    • Behavioural Changes
      • Lower performance, more accidents
      • Workplace aggression
    • Use of addictive substances (not recommended!)
  • A Confidential Audit
    • Let’s review together the ‘Holmes & Rahe Stress Scale’ at the end of your Participants' Guide for later completion by yourself, your family, and your friends.
    PG Page 5
  • What Causes Stress
    • Change:
    • Natural, but produces distress in most
    • People:
    • We produce varying amounts of distress or eustress , continuously
    PG Page 6
  • Words of the Wise (WOW) on Stress Optimization
    • “ Hell is other people... and learning to live with other people is one of the most stressful aspects of our lives.”
    • ~ Jean Paul Sartre (1905-80), French philosopher, playwright, and novelist ”
  • What Causes Stress (cont’d)
    • Helplessness:
    • We cope poorly when feeling personally out-of- control
    PG Page 6
  • What Might Cause You To Feel Hopeless?
    • In the space provided on page 6, take 90 seconds to list some uncontrollable pressures in your work and life.
    • Be prepared to share with a partner.
  • What Causes Stress (cont’d)
    • Pollution:
    • Poor quality air, water, nutrition (or their improper absorption), lack of exercise and noise all are killers
    PG Page 7
    • Hopelessness:
    • Light at the end of the tunnel is crucial
  • The Pressure / Stress Formula
    • Change
    + People + Helplessness + Hopelessness + Pollution = Pressure Stress + People ~ gfp '42™ PG Page 7
  • ‘ Triplet Distress Demons’ ™
    • Regret over the past
    • Anxiety about the present
    • F-E-A-R of the future
    • ~ gfp '42™
    PG Page 7
  • The Stress Response
    • Stressor (internal or external)
    • Chemical reaction (hormones)
    • Physical and emotional symptoms
    PG Page 7
  • The Deadly Hormone Triggers of “The “Dis-Stress Response” Hypothalamus (in your brain) CRH (from your Hypothalamus Gland) PG Page 5 Cortisol / Adrenaline (from your Adrenal Glands) ACTH (from your Pituitary Gland)
  • We Manage Best What We Understand (cont’d)
    • The ‘flight or fight’ response produces:
      • release of sugar & insulin
      • increase in heart rate
      • flaring of nostrils & deeper breathing
      • thickening of the blood
      • excessive sweating
      • increased acuity of all 5 senses
      • ‘ crawling’ and paling of the skin
    PG Page 7
  • We Manage Best What We Understand
    • The ‘flight or fight’ mechanism also results in:
      • release of endorphins
      • protection from allergic reactions
      • cessation of digestion
      • speeding up of metabolism,
      • reductions in sex hormones
      • recovery of fat energy stores
    PG Page 7
  • Five Basic Stress Symptom Patterns
    • Emotional Distress
    • Drug Use
    • Cardiovascular Symptoms
    • Gastrointestinal Symptoms
    • Allergic Respiratory Symptoms
    PG Page 8
  • How Much Stress Is Too Much Stress?  PG Page 8
  • Optimizing Your Stress …The Response-Ability Model
    • Chose the appropriate response …
    PG Page 9
    • Chose not to freeze, fight, or flee, but to flow !
  • Here’s Another MMT!
    • “ Adopting the right attitude can convert a negative stressor into a positive one.” ~ gfp '42™
    PG Page 11
  • Optimal Stress …The Secret to Success
    • Christopher Reeve and Kevin Saunders: classic examples of what one can do when one optimizes their stress.
    PG Page 9
  • More WOW on Stress Optimization
    • “ Beware of the ‘thick of thin things’ because life is to be lived, not rushed through !”
    • ~ Michael E. Angier (1951- ), U.S. author & speaker
  • The Deadly Dozen
    • Not enough time for all I have to do
    • Insufficient Self-awareness
    • Reduced Focus
    • Excessive Worry
    • Lifestyle Choices
    • Difficulty Relaxing
    • Narrow Life Interests
    • Insufficient Support
    • Negativity
    • Blurry Role Definition
    • Financial Insecurity
    • Fuzzy Spirituality
    PG Page 10
  • Please reflect on the major stressors in your life …
    • From the list, what are the top three stress-causing groups in your life?
    PG Page 10
    • Thinking time: 90 seconds - Individually
    • Discussion Time: 10 mins. - Small Group
    • Reflection Time: Large Group
    Exercise: Optimizing Your Stress! PG Page 11
  • Here’s Another MMT!
    • “ Optimizing your stress will add more years to your life and more life to your years” ~ gfp '42™
    PG Page 11
  • Your Dynamic Dozen
    • Lead a life of harmony
    • Develop self-awareness
    • Be more response-able
    • Reduce your worrying
    • Follow a lifestyle that works
    • Relaxation made easy
    PG Page 11
  • Your Dynamic Dozen (cont’d)
    • Broaden your interests
    • Focus on positive relationships
    • Build Resiliency By Building Optimism
    • Clarify roles and tasks
    • Establish financial security
    • Address your spiritual dimension
    PG Page 11
  • Concluding Words of the Wise on Stress “ The person who doesn’t take time for relaxation will be obliged sooner or later to make time for illness!” ~ John Wanamaker (1838-1922) U.S. businessman
  • Your Final MMT!
    • “ Choose always not to freeze, fight, or flee ...but to flow! ” ~ gfp '42™
    PG Page 11
    • Books: See your handout page 16
    • Articles: “Burnout By Default”
    Further Resources for you!
  • Your Best Idea
    • Please take out a “My Response Contract”.
    • Complete one quietly on your own regarding how & why you'll change your behavior re the best idea you discovered.
  • Different Attitude = Different Result
  • The Six Distressing Whites™
    • Flesh (white fat -- all meat, fish and their by-products)
    • White Flour
    • Dairy (milk and its by-products)
    • Sugar
    • Salt
    • Drugs (illegal plus legal but addictive, non-prescription ones e.g. alcohol, caffeine and nicotine)
  • The Six Stress-Optimizing Naturals™
    • air that is as fresh as possible
    • sunshine that is healthy
    • water that is as pure as possible
    • food that is nutritionally alive
    • aerobic, strengthening and stretching exercises that are fun
    • spiritual peace and rest that is stress-mastering
  • Exercises for the Enlightened 
  • THE TROUBLE WITH "AWFULIZING"
    • 40% - Never happen
    • 30% - Over & done with
    • 12% - Needless health concerns
    • 10% - Not worth worrying about
    • 92% - TOTAL "Useless Worry Subjects"
    • O4% - Beyond our control
    • 96% - LEAVING Only 4% Worth Worrying About
  • GFP's "WORRY WART PRESCRIPTION"
    • Write down:
      • What you're worrying about
      • Its worst possible outcome
      • Resolve to accept it, if necessary
      • DO SOMETHING CONSTRUCTIVE
  • Deprivation Survival Rates     40 days without food     3 days without water    8 minutes without air  1 second without hope. PG Page 6
  • “ WOW’ On ‘Hopelessness’
    • “ It is getting harder and harder to hope. I feel stranded in sadness and the only way out is the tragic gift of a stranger."
    • -- Leigh Bills , American Mom (writing about her 4-month-old son, Miles, who needed a heart transplant)
    Bills Family
  • Relaxing …Not 
  • Learn to Relax (cont’d)
    • Women who took two or more vacations a year had half the risk of dying of a heart attack compared to women who took only one vacation in six years
    • Men at risk for heart disease showed that those who took an annual vacation were 21 per cent less likely to die over the next nine years and 32 per cent less likely to die of a heart attack than those who never went on vacation during that time
  • Inducing the Relaxation Response
    • Two key approaches supported by recommended scientific research:
      • Relaxation Techniques
      • Freeze Frame Technique
  • Build Stress Resiliency By Changing Negative Thinking
    • Optimism and pessimism are learned behaviors you CAN change:
      • Step 1 – Recognize your pessimistic attitude
      • Step 2 - Find your attitude's R-E-A-L CAUSE( s ) ...what's the negative thought(s) producing your emotional reaction?
      • Step 3 - Argue against them!
  • How Do You Think? "I'm a failure at everything. I'll never get anywhere." (permanent & universal cause) Pessimistic Thinking "I didn't check that work well enough. Next time, I'll make sure I do ." (temporary & specific cause) Optimistic Thinking
  • What Does Spirituality Mean Anyway? Martin Seligman
  • What Does Spirituality Mean Anyway? (cont’d.)
    • Strength 24: Spirituality [religiousness, faith, purpose]
    • Having coherent beliefs about the higher purpose and meaning of the universe; knowing where one fits within the larger scheme; having beliefs about the meaning of life that shape conduct and provide comfort
    -- Martin E. P. Seligman, "Authentic Happiness", 2004
  • What Does A ‘Spirituality Strength’ Look Like?
    • You have strong and coherent beliefs about the higher purpose and meaning of the universe. You know where you fit into the larger scheme [of life & living]. Your beliefs shape your actions and are a source of comfort to you.
    -- Martin E. P. Seligman, "Authentic Happiness", 2004
  • Words of the Wise (WOW) on Spirituality
    • “ The quest to find consciousness: I want to know God's thoughts ...the rest are details!”
    • ~ Albert Einstein (1879-1955) U.S. (German-born) physicist