Let’s face it: Jobs in IT, whether network administrator, CIO, or end-user desktop support, can be some of the most stressful positions in the workplace. In this presentation, you’ll learn practical, down-to-earth techniques for dealing positively with the inevitable stress of a job in IT.
6. Personal Beliefs
Personal Belief Set A
• It’s a black and white world
• You’re either with me or
you’re against me
• You’ve got to stand your
ground, no matter what
• Other people need to
understand where I’m
coming from
Personal Belief Set B
• The world is comprised of
varying shades of gray
• You and I may not agree on
everything. We both
understand that there are
often several correct paths to
a destination
• As we receive new
information, sometimes a
course correction is necessary
• Seek first to understand, then
to be understood
7. Personal Behaviors
Personal Behavior Set A
• Get in your face and tell
you what I think
• Work long hours and be a
martyr
• Gossip
• Agree to everything, but
do nothing
• Make arbitrary decisions
Personal Behavior Set B
• Respectfully say you
disagree
• Document and discuss
• Inform yourself and stop
gossip and innuendo
• Respectfully discuss
issues
• Ask for help in deciding
what to cut
10. The Serenity Prayer
Grant me the serenity
to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference.
11. Several Ways to Manage Your
Stress
• Identify what’s within your control and what’s not. Deal with what is and let
go of what’s not.
• Go into another room or even the bathroom or closet if you just need to get
away for a few minutes.
• Rinse your face with cool water.
• Walk around the building or the block.
• Push back from your desk. Do shoulder rolls, head rolls, and ankle rolls.
• Close your eyes and breathe deeply.
• Unload on your spouse or a close friend (but avoid unloading about work
problems at work)
• Laugh
• Find a distraction (join a group, play music, take a class)
• Are you too focused on your own problems?
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12. Check Your Posture
• As IT people, we tend
to sit hunched over
our computers
• Notice the organist’s
posture
• She sits with her
back perfectly
straight, which helps
her practice and
perform for many
hours each day
Sit up straight. It will
help your back!
13. Dealing with Stress
• You have the freedom to choose your
response to any situation
– (Freedom is a condition of the mind; liberty is a
condition of the environment.)
• Focus on things within your control
• Change your vocabulary from “If I only
had…” to “I can be…”
14. The Importance of Breathing
• We normally breathe in short, shallow
breaths
• Try controlled breathing.
– Breathe in to a count of five
– Breathe out to a count of five
– Repeat
15. Get Out of Stress Free Card
• On a blank 3 x 5 card or sheet of paper, list:
– Things that make you happy
– Things that make you peaceful
– Pictures of people, places, and things that bring
you joy
• Keep it in your desk and when things
get stressful, take it out and look at it
17. Watch more videos on my YouTube channel at
www.youtube.com/doncrawley
18. For Reflection and Discussion
• What causes you stress? What can you do
about it?
• Read and study about people who are worse
off than you.
• Look for models and mentors who don’t seem
to be affected by stress.
• Find ways to accept the things you
can’t control.
19. To-Dos
• Create a Get Out of Stress Free card
• Journal your diet
• Enroll in a yoga class, a meditation class, or an exercise
class
• Go for a walk in a park
• Volunteer at a homeless shelter
• Mentor a high school kid
• Listen to calming music
• Laugh!
