TRIPLE SUMMER TREAT STRESS MANAGEMENT Taking CONTROL of your lifestyle TODAY!

LET’S TAKE THE 1 st STEP Effectively Balance Your Life & Work

What is STRESS MANAGEMENT Stress is neither good nor bad… It is collective & VERY personal.

Stress is neither good nor bad…

It is collective & VERY personal.

Our Objectives To increase understanding of the dynamics of stress at work & at home To increase awareness of the role of stress in an individual’s lifestyle To increase appreciation of individual choice around stress To increase awareness of multiple stress management

To increase understanding of the dynamics of stress at work & at home

To increase awareness of the role of stress in an individual’s lifestyle

To increase appreciation of individual choice around stress

To increase awareness of multiple stress management

DEFINITIONS A STRESSOR is the stimulus or challenge to which the body reacts STRESS is a thought response, an emotional response or a physical response to the demands and pressures of everyday life at work or at home

A STRESSOR is the stimulus or challenge to which the body reacts

STRESS is a thought response, an emotional response or a physical response to the demands and pressures of everyday life at work or at home

Mind & Body CONNECTION Simple as 1,2,3…. When your MIND is stressed your BODY is stressed – This LIMITS your productivity, your creativity, your ability to manage a healthier lifestyle.

Simple as 1,2,3….

When your MIND is stressed

your BODY is stressed

– This LIMITS your productivity, your creativity, your ability to manage a healthier lifestyle.

UNDERSTANDING STRESS Stress is the "wear and tear“ that individuals experience, as we adjust to our constantly changing environments. It has physical, behavioral and emotional effects on us and can create positive or negative feelings.

Stress is the "wear and tear“ that individuals experience, as we adjust to our constantly changing environments.

It has physical, behavioral and emotional effects on us and can create positive or negative feelings.

FIGHT or FLIGHT RESPONSE We are all given a fight or flight response mechanism that protects us and preserves us. It is an adaptive function placed in us for the sole purpose of self-preservation. Anxiety or Stress, in a sense is an ally. When we experience a danger or a threat, the fight or flight response kicks in, adrenaline and other chemicals are activated and physical symptoms occur, rapid heart rate, palpitations, increase in blood pressure, etc. For most people these debilitating symptoms taper off and the body is restored back to it’s normal state.

We are all given a fight or flight response mechanism that protects us and preserves us.

It is an adaptive function placed in us for the sole purpose of self-preservation.

Anxiety or Stress, in a sense is an ally. When we experience a danger or a threat, the fight or flight response kicks in, adrenaline and other chemicals are activated and physical symptoms occur, rapid heart rate, palpitations, increase in blood pressure, etc.

For most people these debilitating symptoms taper off and the body is restored back to it’s normal state.

Stressors & Stress Outcomes WORK Stressors Physical environment Role-related Interpersonal PERSONAL Stressors Our Individual Differences Stress STRESS OUTCOMES Physical Behavioral Emotional

STRESSORS - Simplified WORK ON THE JOB STRESSORS ENVIRONMENTAL STRESSORS CHEMINCAL & NUTRITIONAL STRESSORS HOME LIFESTYLE STRESSORS ENVIRONMENTAL STRESSORS CHEMINCAL & NUTRITIONAL STRESSORS

WORK

ON THE JOB STRESSORS

ENVIRONMENTAL STRESSORS

CHEMINCAL & NUTRITIONAL STRESSORS

HOME

LIFESTYLE STRESSORS

ENVIRONMENTAL STRESSORS

CHEMINCAL & NUTRITIONAL STRESSORS

TYPES OF STRESS POSITIVE STRESS NEGATIVE STRESS How YOU view the world depends on how YOU deal with stress…

POSITIVE STRESS

NEGATIVE STRESS

How YOU view the world

depends on how YOU deal with stress…

Signs of Stress PHYSICAL BEHAVIORAL EMOTIONAL

PHYSICAL

BEHAVIORAL

EMOTIONAL

STRESS ASSESSMENT Now that we have a general knowledge on what stress is all about, its time to understand YOUR stress…

I Know I am Stressed when…. I Ask Myself These Questions: Right now how am I feeling? Am I tired, strained, worried? What is going on with me at home? What is going in with me at work Am I productive at home? Am I productive at work? Let’s take a Stress Assessment!

I Ask Myself These Questions:

Right now how am I feeling? Am I tired, strained, worried?

What is going on with me at home?

What is going in with me at work

Am I productive at home?

Am I productive at work?

Let’s take a Stress Assessment!

My TYPE of Stress… Simplified SEVEN (7) Simplified Stress Types: The Fast & The Furious The Worrier The Floater The One Man Show The Nut Job and Cliff Hangers The Positive Thinker

SEVEN (7) Simplified Stress Types:

The Fast & The Furious

The Worrier

The Floater

The One Man Show

The Nut Job and Cliff Hangers

The Positive Thinker

The Fast & The Furious

The Worrier

The Floater

The One Man Show

The Nut Job and Cliff Hangers

The Positive Thinker

THIS IS THE STRESS TYPE FOR YOU!!! ARE YOU A POSITIVE THINKER ??? Are you the type who takes a time out – to evaluate situations, effectively manages time, connects with others, takes steps in taking care of their mind, body & spirit, knows their limitations and looks for the good in any given situation???

ARE YOU A

POSITIVE THINKER ???

Are you the type who takes a time out – to evaluate situations, effectively manages time, connects with others, takes steps in taking care of their mind, body & spirit, knows their limitations and looks for the good in any given situation???

OPTIMUM STRESS LEVELS The level of stress under which you operate is important: if you are NOT under enough stress, then you may find that your performance suffers because you are bored and unmotivated. If you are under TOO MUCH stress, then you will find that your results suffer as stress related problems interfere with your performance

The level of stress under which you operate is important: if you are NOT under enough stress, then you may find that your performance suffers because you are bored and unmotivated. If you are under TOO MUCH stress, then you will find that your results suffer as stress related problems interfere with your performance

STRESS & PERFORMANCE P E R F O R M A N C E OPTIMUM STRESS LEVEL AREA OF BEST ACTION Relationship between Stress & Performance LOW STRESS HIGH STRESS BOREDOM ANXIETY

When STRESS goes TOO FAR… BURNOUT physical exhaustion or mental exhaustion DISTRESS overwhelming and chronic

BURNOUT

physical exhaustion

or mental exhaustion

DISTRESS overwhelming and chronic

TAKE CHARGE You have a responsibility to YOURSELF, you and only you!

Effectively Balance Your Life & Work To bring into harmony or proportion Set priorities Say no when necessary Let yourself off the hook

To bring into harmony or proportion

Set priorities

Say no when necessary

Let yourself off the hook

Managing Stress Effectively Rules to Live By Changing Views Relaxation techniques Making the Right decisions at the Right time

Rules to Live By

Changing Views

Relaxation techniques

Making the Right decisions at the Right time

COPING WITH STRESS Accept it if necessary, change it if possible. Get enough sleep. Exercise for at least 30 minutes, at least every other day. Nurture the healthy, social relationships with others important to you in your life. Focus on your good qualities and accomplishments. Learn to say “No.” Be assertive.

Accept it if necessary, change it if possible.

Get enough sleep.

Exercise for at least 30 minutes, at least every other day.

Nurture the healthy, social relationships with others important to you in your life.

Focus on your good qualities and accomplishments.

Learn to say “No.”

Be assertive.

PERSONAL LIFESTYLE MANAGEMENT You are the KEY to your lifestyle success… Only you can make those decisions for yourself.

Your PERSONAL Lifestyle Management Keeping a Stress Diary Use your T. O. O. L. S. T ime when the situation occurred O rganize your thoughts & feelings O mit the Negative L evel of Stress – 10 Being the highest S timulate your mind & body by Destressing

Keeping a Stress Diary

Use your T. O. O. L. S.

T ime when the situation occurred

O rganize your thoughts & feelings

O mit the Negative

L evel of Stress – 10 Being the highest

S timulate your mind & body by Destressing

Some DAILY DESTRESSORS DEEP BREATHING RELAXATION/ MEDITATION POSITIVE LAUGHTER PLANNED DAY

DEEP BREATHING

RELAXATION/ MEDITATION

POSITIVE LAUGHTER

PLANNED DAY

Your Pathway to Knockout Stress K.O. 1: Managing Stress K.O. 2: Motivating Yourself K.O. 3: Managing Your Time K.O. 4: Building a Support System K.O. 5: Developing Skills K.O. 6: Modifying Your Job K.O. 7: Positive Thoughts K.O. 8: Developing a Healthier Lifestyle

K.O. 1: Managing Stress

K.O. 2: Motivating Yourself

K.O. 3: Managing Your Time

K.O. 4: Building a Support System

K.O. 5: Developing Skills

K.O. 6: Modifying Your Job

K.O. 7: Positive Thoughts

K.O. 8: Developing a Healthier Lifestyle

UNDERSTANDING YOURSELF Living and working are two different things but they are both a part of YOUR life….

ONLY YOU… Thought Awareness - the development by which you observe your insights. Rational Thinking - negative thoughts are reviewed sensibly and logically. Positive Thinking and Affirmation - clear facts to overturn the damage of negative thinking .

Thought Awareness - the development by which you observe your insights.

Rational Thinking - negative thoughts are reviewed sensibly and logically.

Positive Thinking and Affirmation - clear facts to overturn the damage of negative thinking .

Questions to Ask Yourself What am I trying to accomplish with my work and life? What are my key interests in life and does my work fit with them? What are my key skills in life and does my work use them? What are my core values about life balance, about family, about money, about the treatment of people? Is my work in synch with these? Am I overworking? If so, why? Where is the balance in my life between work and play? What does work accomplish for me and what is it preventing me from accomplishing? Can I shift the focus of my current work or should I look into another type of work to fit my life?

What am I trying to accomplish with my work and life?

What are my key interests in life and does my work fit with them?

What are my key skills in life and does my work use them?

What are my core values about life balance, about family, about money, about the treatment of people? Is my work in synch with these?

Am I overworking? If so, why?

Where is the balance in my life between work and play?

What does work accomplish for me and what is it preventing me from accomplishing?

Can I shift the focus of my current work or should I look into another type of work to fit my life?

SELF-REFLECTION The one thing to be successful in taking care of myself is _____________________________. It makes me be aware of _______________________. I have tried ___________________________ without much success. However, ____________________ has minimized some of my stress. Spending time with ___________________, ________________, and _______________ is fun and __________________. When I maintain my sense of __________________, I feel healthier about ___________________. When I learned more about _______________ and _________________, I feel _____________________. From this day forward, I will try to do _____________________ as a way of caring for myself.

The one thing to be successful in taking care of myself is _____________________________.

It makes me be aware of _______________________. I have tried ___________________________ without much success.

However, ____________________ has minimized some of my stress. Spending time with ___________________, ________________, and _______________ is fun and __________________.

When I maintain my sense of __________________, I feel healthier about ___________________.

When I learned more about _______________ and _________________, I feel _____________________.

From this day forward, I will try to do _____________________ as a way of caring for myself.

WHAT YOU CAN DO … Managing A Healthier Lifestyle

Managing a Healthier Lifestyle PHYSICAL HEALTH EMOTIONAL HEALTH BEHAVIORAL HEALTH

PHYSICAL HEALTH

EMOTIONAL HEALTH

BEHAVIORAL HEALTH

Take A Breather - IN & OUT… Sit down or lie down. Inhale slowly and say to yourself I am... Exhale slowly and say to yourself relaxed . Breathing is not something you DO. Rather it is something which you ALLOW to occur smoothly and naturally.

Sit down or lie down.

Inhale slowly and say to yourself I am...

Exhale slowly and say to yourself relaxed .

Breathing is not something you DO. Rather it is something which you ALLOW to occur smoothly and naturally.

CHANGE YOUR VIEWS Keeping things in perspective Is it really a problem at all Does it really matter anyway? Being in control Change Attitudes toward other people Positive approach, positive image, assertiveness, compliments, pleasing tone

Keeping things in perspective

Is it really a problem at all

Does it really matter anyway?

Being in control

Change

Attitudes toward other people

Positive approach, positive image, assertiveness, compliments, pleasing tone

SUMMARY Knowledge is the BEST medicine to manage stress for a HEALTHIER LIFESTYLE

KEY POINTS Thought awareness, rational thinking and positive Exercise Proper Nutrition Deep Breathing Meditation By anticipating stressful situations – Stress Diary Positive Attitude

Thought awareness, rational thinking and positive

Exercise

Proper Nutrition

Deep Breathing

Meditation

By anticipating stressful situations

– Stress Diary

Positive Attitude