Extracts from NEW BookShow Stress Who’s Boss!                By Carole Spiers MIHPE MISMAWorld Authority on Corporate Stre...
The Carole Spiers Group (CSG) has established a     valuable niche in the field of workplace stress    management, working...
The Author     Carole Spiers MIHPE MISMA•   World Authority on Corporate Stress•   Expert Witness to the UK Courts•   Week...
Step One:     AwarenessStep Two:     The Individual NatureStep Three:   Causes Of Work StressStep Four:    Proven Techniqu...
Definition of StressStress is the adverse reaction people have to excessive pressure or other types of demands placed on t...
What Is The Difference Between        Pressure                 And          Stress               ?          © Carole Spier...
What Causes Stress?Fundamentally, it is theway that we think about asituation rather than thesituation itself that causess...
How Do                       You React                       When You                       Experience                    ...
Immediate Reactionsto Stress ●   Dry mouth ●   Nervous ●   Rapid breathing ●   Feel sick ●   Moist palms                  ...
Prolonged Symptoms of Stress  ●   Chest pains          ●   Irritability  ●   Indigestion          ●   Anger  ●   Sleep pro...
Stress-Related Illnesses•   Headaches•   Ulcers•   Heart disease•   Indigestion•   Skin disorders•   Overactive Thyroid•  ...
Pressure – Performance Curve                              Performance                Lack of    Focused Well-Being        ...
Step One:     AwarenessStep Two:     The Individual NatureStep Three:   Causes Of Work StressStep Four:    Proven Techniqu...
Personality TypesWhat Personality Type     Are You?     © Carole Spiers 2012
The Role of Personality - Type ‘A’ Behaviour Patterns• Excessively hard-driving• Ambitious• Enhanced sense of time  urgenc...
Type ‘B’ Personality• Patient• Content•   Set reasonable goals•   Takes time out•   Easy deadlines•   Relaxed•   Less comp...
Step One:     AwarenessStep Two:     The Individual NatureStep Three:   Causes Of Work StressStep Four:    Proven Techniqu...
Causes of Workplace Stress        © Carole Spiers 2012
Causes of Workplace Stress• Long working hours• Lack of autonomy and control• Poor management  communications• Excessive e...
Effects Of Workplace Stress         © Carole Spiers 2012
Effects Of Workplace Stress●   Poor performance●   Reduced productivity●   Low morale●   Decreased loyalty and    commitme...
What Can the Organisation Do to Manage Stress?          © Carole Spiers 2012
The Role of the Manager        © Carole Spiers 2012
Recognising Stress in Others!  •   Clock watching  •   Mood swings  •   Poor time keeping  •   Poor decision making  •   P...
The Effective Management Of     ‘Walking the Talk’                          Open door policy                          ‘Wal...
Employee Referral                     Buddy          Health & SafetyFirst Contact Counselling Team              Personnel ...
Organisations Need to EstablishBest Practice By:• Ensuring that demands are realistic• Ensuring a healthy and safe  enviro...
What Support Do Managers Need?                Peer Group Support  Supervision                             Mentoring       ...
Step One:     AwarenessStep Two:     The Individual NatureStep Three:   Causes Of Work StressStep Four:    Proven Techniqu...
Create A Healthy LifestyleAn effective work lifebalance includes:•   A healthy diet•   Regular exercise•   Relaxation•   U...
Take Regular BreaksThese should be spaced out during the year and not just                 taken all in one go!           ...
Being Assertive• Listening to others• Negotiating• Verbalising what you feel  and need• Compromising• Respecting others• E...
Delegation•    Identify the task•    Choose the appropriate person•    Be specific about the job•    Be specific about whe...
Make A Hobby Of Your Body        © Carole Spiers 2012
You Are What You Eat• Complex carbohydrates  (bread, pasta potatoes) -  supports nervous system  and reduces mood swings,•...
How Exercise Reduces Stress• Reduces muscle tension and uses up the energy  released by the “fight or flight” response• Ca...
Relaxation Techniques• Listening to music• Meditating• Reading• Having a bath - perhaps with  the addition of essential oi...
Support Each Other…..                        © Carole Spiers 2012
Seek Help When Necessary• Attentive listening• Trust• Empathy• Confidentiality                    © Carole Spiers 2012
Enjoy Your Environment       © Carole Spiers 2012
Manage Your Time• Establishing priorities – to do lists• Must do, should do, would like to do• Cutting out time wasting• D...
6 Email Tips•    Do not make email the     first task of the day•    Do not allow incoming mail to     distract you•    Se...
Where Do You Go From Here?            • Stress management              is personal              management            • Re...
Carole’s Proven Top                 10 Tips1. Avoid getting angry over things   you can‟t change2. Allow extra time for co...
Carole’s Proven Top                 10 Tips6.   Don‟t dwell on the past – draw a line7.   Have one „arrangement free‟     ...
The Journey Continues With You…A Stress Management programme that works increases essential competitive advantage!        ...
© 2012 Carole Spiers Group. All rights reserved.Stress-Management Training, Counsellingand Consultancy at The Service of T...
Contact Us Today for Proven Stress Management SolutionsCarole Spiers GroupInternational Stress Management &Employee Wellbe...
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NEW book Show Stress Who’s Boss! Shows you how to Deal with Stress.

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This SlideShare presentation provides extracts from Carole Spiers' new book Show Stress Who's Boss! - your easy-to-follow insider’s guide to equip you with all the skills, tools and techniques to help relieve the symptoms of stress.

What is stress? Find the answers in this new stress management book. Discover how to cope, how to deal with stress and become stress-free!

http://www.showstresswhosboss.co.uk

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NEW book Show Stress Who’s Boss! Shows you how to Deal with Stress.

  1. 1. Extracts from NEW BookShow Stress Who’s Boss! By Carole Spiers MIHPE MISMAWorld Authority on Corporate Stress BBC Guest-Broadcaster • Author Motivational Speaker © Carole Spiers 2012
  2. 2. The Carole Spiers Group (CSG) has established a valuable niche in the field of workplace stress management, working with equal success in the contrasting cultures of the UK and Dubai, bringingproven, tangible benefits to a long roll of prestige clients such as Abbey, Al Habib [Oman], CNA [Qatar],Debenhams, Emirates Airline, Etisalat [Dubai], House ofFraser, Kanoo Group [ME], Panasonic UK, Sainsbury‟s, Tecom (Dubai), Walt Disney and Unilever. Our services comprise of Stress Management,Organisational Change and Cultural Diversity Training. Employee Counselling, Post Trauma Support & Management, Mediation & Executive Coaching © Carole Spiers 2012
  3. 3. The Author Carole Spiers MIHPE MISMA• World Authority on Corporate Stress• Expert Witness to the UK Courts• Weekly Gulf News Columnist• BBC Guest-Broadcaster• Motivational Speaker• Author of Show Stress Who’s Boss!• Established Carole Spiers Group in 1987 © Carole Spiers 2012
  4. 4. Step One: AwarenessStep Two: The Individual NatureStep Three: Causes Of Work StressStep Four: Proven Techniques For Dealing With Stress © Carole Spiers 2012
  5. 5. Definition of StressStress is the adverse reaction people have to excessive pressure or other types of demands placed on them. (UK Health and Safety Executive) © Carole Spiers 2012
  6. 6. What Is The Difference Between Pressure And Stress ? © Carole Spiers 2012
  7. 7. What Causes Stress?Fundamentally, it is theway that we think about asituation rather than thesituation itself that causesstress. © Carole Spiers 2012
  8. 8. How Do You React When You Experience Stress?© Carole Spiers 2012
  9. 9. Immediate Reactionsto Stress ● Dry mouth ● Nervous ● Rapid breathing ● Feel sick ● Moist palms © Carole Spiers 2012
  10. 10. Prolonged Symptoms of Stress ● Chest pains ● Irritability ● Indigestion ● Anger ● Sleep problems ● Low energy ● Headaches ● Tiredness ● Teeth grinding ● Low self-esteemYou may recognise the signs but what do you doabout it? © Carole Spiers 2012
  11. 11. Stress-Related Illnesses• Headaches• Ulcers• Heart disease• Indigestion• Skin disorders• Overactive Thyroid• Irritable Bowel Syndrome• High blood pressure © Carole Spiers 2012
  12. 12. Pressure – Performance Curve Performance Lack of Focused Well-Being engagement StressPerformance Rust Burn Out Out Pressure © Carole Spiers 2012
  13. 13. Step One: AwarenessStep Two: The Individual NatureStep Three: Causes Of Work StressStep Four: Proven Techniques For Dealing With Stress © Carole Spiers 2012
  14. 14. Personality TypesWhat Personality Type Are You? © Carole Spiers 2012
  15. 15. The Role of Personality - Type ‘A’ Behaviour Patterns• Excessively hard-driving• Ambitious• Enhanced sense of time urgency• Pre-occupation with time deadlines• Desire to do increasingly more things in less time• Pre-occupation with competitive activities• Aggressive, hostile and impatient © Carole Spiers 2012
  16. 16. Type ‘B’ Personality• Patient• Content• Set reasonable goals• Takes time out• Easy deadlines• Relaxed• Less competitive © Carole Spiers 2012
  17. 17. Step One: AwarenessStep Two: The Individual NatureStep Three: Causes Of Work StressStep Four: Proven Techniques For Dealing With Stress © Carole Spiers 2012
  18. 18. Causes of Workplace Stress © Carole Spiers 2012
  19. 19. Causes of Workplace Stress• Long working hours• Lack of autonomy and control• Poor management communications• Excessive expectations• Uncertainty (esp. career prospects)• Lack of recognition and reward• Work under-load / overload © Carole Spiers 2012
  20. 20. Effects Of Workplace Stress © Carole Spiers 2012
  21. 21. Effects Of Workplace Stress● Poor performance● Reduced productivity● Low morale● Decreased loyalty and commitment● High staff turnover● Personal and team conflict● Absenteeism● Presenteeism © Carole Spiers 2012
  22. 22. What Can the Organisation Do to Manage Stress? © Carole Spiers 2012
  23. 23. The Role of the Manager © Carole Spiers 2012
  24. 24. Recognising Stress in Others! • Clock watching • Mood swings • Poor time keeping • Poor decision making • Personality change • Violence & aggression © Carole Spiers 2012
  25. 25. The Effective Management Of ‘Walking the Talk’ Open door policy ‘Walk and talk’ the job Be available Value and recognise Make time Know when to refer on Know who to refer to © Carole Spiers 2012
  26. 26. Employee Referral Buddy Health & SafetyFirst Contact Counselling Team Personnel EAP Internal / External Counsellor OHD
  27. 27. Organisations Need to EstablishBest Practice By:• Ensuring that demands are realistic• Ensuring a healthy and safe environment• Adopting fair procedures for dealing with grievances• Allowing the team some control over their work• Avoid role conflict and role ambiguity• Publicise what support is © Carole Spiers 2012 available
  28. 28. What Support Do Managers Need? Peer Group Support Supervision Mentoring Coaching © Carole Spiers 2012
  29. 29. Step One: AwarenessStep Two: The Individual NatureStep Three: Causes Of Work StressStep Four: Proven Techniques For Dealing With Stress © Carole Spiers 2012
  30. 30. Create A Healthy LifestyleAn effective work lifebalance includes:• A healthy diet• Regular exercise• Relaxation• Uninterrupted and sufficient sleep• Increase leisure time and taking up hobbies © Carole Spiers 2012
  31. 31. Take Regular BreaksThese should be spaced out during the year and not just taken all in one go! © Carole Spiers 2012
  32. 32. Being Assertive• Listening to others• Negotiating• Verbalising what you feel and need• Compromising• Respecting others• Enjoying self-confidence and control © Carole Spiers 2012
  33. 33. Delegation• Identify the task• Choose the appropriate person• Be specific about the job• Be specific about when you want it done• Make sure they understand• Get him / her to commit• Put it in writing?• Let them do it their way• Encourage, support, supervise• Don‟t over manage! © Carole Spiers 2012
  34. 34. Make A Hobby Of Your Body © Carole Spiers 2012
  35. 35. You Are What You Eat• Complex carbohydrates (bread, pasta potatoes) - supports nervous system and reduces mood swings,• Say no to refined carbohydrates (biscuits and crisps)• Restrict caffeine! (starts the stress reaction)• Avoid coffee, tea, cola drinks, cocoa and some headache remedies• Fruit and vegetables (supports the immune system)• Drink 2 litres of water a day to avoid dehydration © Carole Spiers 2012
  36. 36. How Exercise Reduces Stress• Reduces muscle tension and uses up the energy released by the “fight or flight” response• Causes production of endorphins producing feelings of euphoria and relaxation• Improves and maintains good circulation and lowers blood pressure• Can distract from worrying thoughts and anxieties and encourage more creativity and problem solving• Improves self image, appearance and helps to control weight © Carole Spiers 2012
  37. 37. Relaxation Techniques• Listening to music• Meditating• Reading• Having a bath - perhaps with the addition of essential oils• Watching a favourite film © Carole Spiers 2012
  38. 38. Support Each Other….. © Carole Spiers 2012
  39. 39. Seek Help When Necessary• Attentive listening• Trust• Empathy• Confidentiality © Carole Spiers 2012
  40. 40. Enjoy Your Environment © Carole Spiers 2012
  41. 41. Manage Your Time• Establishing priorities – to do lists• Must do, should do, would like to do• Cutting out time wasting• Dropping unimportant activities - say “no”, or delegate• Making time for yourself• Listing achievable goals• Not making excuses for not doing something © Carole Spiers 2012
  42. 42. 6 Email Tips• Do not make email the first task of the day• Do not allow incoming mail to distract you• Set regular times to read and respond to your email• Use an effective spam programme• Only copy in those who need to see your email• Use a filing system / flags to manage your in-box © Carole Spiers 2012
  43. 43. Where Do You Go From Here? • Stress management is personal management • Recognise your warning signs and do something about it • Take action now! © Carole Spiers 2012
  44. 44. Carole’s Proven Top 10 Tips1. Avoid getting angry over things you can‟t change2. Allow extra time for commuting + 30 mins!3. Learn how to say „no‟ to unreasonable demands4. Put 20 minutes „me time‟ in your diary every day5. Compartmentalise home and work activity © Carole Spiers 2012
  45. 45. Carole’s Proven Top 10 Tips6. Don‟t dwell on the past – draw a line7. Have one „arrangement free‟ weekend every month8. Chunk your time into 2 hour blocks9. Share your time with optimists10. Nurture your spirituality and keep a positive outlook on life © Carole Spiers 2012
  46. 46. The Journey Continues With You…A Stress Management programme that works increases essential competitive advantage! © Carole Spiers 2012
  47. 47. © 2012 Carole Spiers Group. All rights reserved.Stress-Management Training, Counsellingand Consultancy at The Service of Top CorporationsYou need the range and depth ofCSG‟s expertise to help you tackleworkplace bullying today.Call us if we can be of help to you!+ 44 (0) 20 8954 1593Buy Show Stress Who’s Boss!by Carole SpiersAvailable www.showstresswhosboss.co.uk 47and all good bookshops. © Carole Spiers 2012
  48. 48. Contact Us Today for Proven Stress Management SolutionsCarole Spiers GroupInternational Stress Management &Employee Wellbeing ConsultancyPhone: +44 (0) 20 8954 1593(London Office)Email: info@carolespiersgroup.co.ukWeb: www.carolespiersgroup.co.ukFor expertise in:Stress Management Communication Skills,Entrepreneurship, Cultural Diversity, OrganisationalChange and Post Trauma Support © Carole Spiers 2012

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