stress management


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stress management

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  • Stress has been around forever. What’s unique today is the convergence of problems on a world scale – technology, global warming, terrorism all working together to bring us to a boiling point. We need to raise to our highest human potential and come together to solve the problems at hand – we are living in an age of fear. Fear is broadcast into the media – fear sells and we can opt not to buy into it. We need to be strong and address the challenges, to stay centered and take the time to deal with the problems at hand.
  • Define stress
  • For maximum health benefits stress needs to be short-term and only mildly stimulating, and with a positive result at the end. Things like racing around to get the house in order before friends come over or meeting a last-minute deadline, for example, or even running for (and catching!) a bus. The good news is that once you can identify good stress from bad you can begin to approach tasks with energy instead of dread. The next time your boss tells you that she wants to see that report finished and on her desk in 45 minutes, don't panic; just think of the potential life-enhancing benefits to your long-term health and embrace the challenge with a smile instead.
  • Learn to reframe the situation in a positive light. Stop worrying; focus on what you can control.
  • Human intelligence has given us the awareness of illness and mortality – something not recognized by other forms of life. Awareness of our mortality lead to fundamental worries and anxieties. Stressful thoughts lead to secretion of stress related norepinephrine which impedes our evolutionary derived natural healing capacities. These thoughts are often just in our minds and are not a reality.
  • Programs are available that can counterbalance the effects of stress
  • This exercise helps us to identify the areas in our lives where we have highest and lowest satisfaction. Areas of low satistaction can become stressful.
  • Take ideas from areas that are working and apply them to areas of low satisfaction.
  • If we have energy drainers we will feel more stressed. Learn the benefits of identifying the energy drainers in your life so you can take small steps to eliminate them. Environment plays a big role is stress reduction – electromagnetic pollution from computers, and other things contributing to a toxic environment. Television has been referred to as the “plug-in drug and as human kryptonite. It’s a tool to deliver the message of a lifestyle that most people can’t afford or shouldn’t have. TV is terribly addictive – what we really need is to take more time to explore our inner selves and come to terms with the issues and problems we have so we can be better equipped to deal more effectively with stress. We can also maintain a better balance with our loved ones, friends and community because we are all connected as one big family.
  • The big payoff comes from having a multidimensional approach. Important to lead by example – leaders are role models and can learn to demonstrate strong healthy boundaries. Leaders do not want a stress-free environment as it wouldn’t be very motivating – yet balance is crucial and it is the leaders who need to model. The importance of bringing people together is one of the most important steps in reducing stress. Isolation has devastating effects. Story telling, shared lunch time, walking buddies, family activities, wellness team Relate study of monkeys – some were isolated and some abused – those who were isolated were most distressed and developed more disorders and illnesses.
  • Relaxations classes = yoga Stress reduction classes = a comprehensive program that FEI can offer teaching meditation, movement, thought changing, lifestyle habits
  • Live more on purpose
  • Meditation cleanses the mind – its like getting rid of unwanted emails – its calms the body and the mind. Meditation decreases norepinephrin and increases nitric oxide thus decreasing heart rate, blood pressure, muscle tension and inducing other healthful benefits Meditation rebalances the brain – not only slowing the brain waves but also experiencing whole-brain integration. When we feel agitated the brain is making a lot of beta wave patterns causing heightened awareness and/or agitation. One hemisphere is working harder than the other causing an imbalance in brain function. Left and right hemispheres may be out of sync. Trying to mange your time more efficiently can actually exacerbate the problem. Meditating addresses the problem at its source as it alters your brain waves by increasing alpha waves.
  • Monitor reactions with thoughts – objective – don’t get attached to your thoughts Know that all things are impermanent.
  • stress management

    1. 2. m OVI N G b EYO N D s TRE S S
    2. 3. WIIFM … <ul><li>Understand the impact of stress on your life </li></ul><ul><li>Evaluate life satisfaction </li></ul><ul><li>Learn steps to restore balance </li></ul><ul><li>Implement practices to reduce stress on a personal level </li></ul><ul><li>Implement steps to reduce stress in our organization </li></ul>
    3. 4. Benefits <ul><li>Enhanced relationship at work & home </li></ul><ul><li>Control Distractions </li></ul><ul><ul><li>Less wastage of time </li></ul></ul><ul><li>Increased </li></ul><ul><ul><li>Productivity </li></ul></ul><ul><ul><li>Effectiveness </li></ul></ul><ul><li>Focus on tasks at hand </li></ul>
    4. 5. History of stress <ul><li>Agricultural Age </li></ul><ul><ul><li>stress from threat of catastrophic weather in destroying crops </li></ul></ul><ul><li>Industrial Age </li></ul><ul><ul><li>stress from new ways of doing things involving new machinery and techniques </li></ul></ul><ul><li>Information Age </li></ul><ul><ul><li>stress from technology keeping us connected “24/7” – causing overwhelm with information and with emails, faxes & phone calls </li></ul></ul>
    5. 6. What is stress? - A perceived threat - real or imagined to one’s mind, body, spirit or emotion
    6. 7. What is work stress? Harmful physical and emotional responses that occur when the requirements of the job do not match the capabilities, resources or needs of the employee
    7. 8. Stress at home <ul><li>Two-parent family </li></ul><ul><ul><li>working long hours/commute time </li></ul></ul><ul><ul><li>caring for children & elderly parents </li></ul></ul><ul><ul><li>household responsibilities </li></ul></ul><ul><li>Single parent family </li></ul><ul><ul><li>same as above but challenges are more extreme </li></ul></ul><ul><li>Struggle with work/life balance </li></ul><ul><ul><li>leads to eating fast/unhealthy diets </li></ul></ul><ul><ul><li>little personal time </li></ul></ul><ul><li>Problems with </li></ul><ul><ul><li>sleep/fatigue </li></ul></ul><ul><ul><li>anger management </li></ul></ul><ul><ul><li>more… </li></ul></ul>
    8. 9. Causes for Stress <ul><li>fear </li></ul><ul><ul><li>of the new, the unknown </li></ul></ul><ul><ul><li>of conflict </li></ul></ul><ul><ul><li>of taking a risk </li></ul></ul><ul><ul><li>of developing trust </li></ul></ul><ul><ul><li>of inability to cope with changed circumstances </li></ul></ul><ul><li>feelings </li></ul><ul><ul><li>of personal insecurity </li></ul></ul><ul><ul><li>of vulnerability </li></ul></ul><ul><ul><li>of rejection </li></ul></ul><ul><li>need for approval </li></ul><ul><li>lack of tolerance for ambiguity </li></ul>
    9. 10. Levels of Stress DISTRESS HIGH LEVEL EUSTRESS
    10. 11. How to respond to Stress Change the situation
    11. 12. Time Management … Decide what is more important Value your Time Know what is it, you want time for
    12. 13. Communication … <ul><li>Share Information </li></ul><ul><li>More Ideas </li></ul><ul><li>Acknowledge Concern </li></ul><ul><li>Get Solutions </li></ul>
    13. 14. Communication <ul><li>They own </li></ul><ul><li>I own </li></ul><ul><li>WE OWN </li></ul><ul><li>Determine who owns the problem </li></ul>
    14. 15. Change the Outlook … <ul><li>It’s Overwhelming  </li></ul><ul><li>Here we go again!  </li></ul><ul><li>This won’t work  </li></ul><ul><li>I will not be able to correct this  </li></ul><ul><li>I’ll take it step by step  </li></ul><ul><li>This time things will be different  </li></ul><ul><li>Let me give another try  </li></ul><ul><li>It’s OK to say no sometimes  </li></ul>
    15. 16. Change the Situation … I have to be … I can’t Stand all this … It’s always or never
    16. 17. Stress has been linked to… <ul><li>Illness </li></ul><ul><ul><li>Heart disease </li></ul></ul><ul><ul><li>Cancer </li></ul></ul><ul><ul><li>Depression and Anxiety </li></ul></ul><ul><ul><li>Stroke </li></ul></ul><ul><ul><li>Immune disorders </li></ul></ul><ul><ul><li>Gastrointestinal problems </li></ul></ul><ul><ul><li>Diabetes </li></ul></ul><ul><ul><li>Lung Ailments </li></ul></ul><ul><li>Accidents </li></ul><ul><li>Suicide </li></ul>Depression
    17. 18. When will it end? <ul><li>Stressors change </li></ul><ul><ul><li>STRESS is CONSTANT </li></ul></ul><ul><li>Many lack skills/knowledge to counteract or avoid the stressors in our lives. </li></ul>Life is 10% how you make it & 90% how you take it
    18. 19. The Good News <ul><li>It’s possible to be proactive </li></ul><ul><li>Skills can be learned to counteract the effects of stress </li></ul><ul><li>Programs and resources are available to support a healthy body/mind and a healthy organization </li></ul>
    19. 20. “ I have a new philosophy. I’m only going to dread one day at a time.” Charles M. Schulz
    20. 21. Wheel of Life Exercise <ul><li>Identify areas of highest and lowest satisfaction </li></ul><ul><ul><li>Career </li></ul></ul><ul><ul><li>Money </li></ul></ul><ul><ul><li>Health </li></ul></ul><ul><ul><li>Friends/Family </li></ul></ul><ul><ul><li>Significant Other/Romance </li></ul></ul><ul><ul><li>Personal Growth </li></ul></ul><ul><ul><li>Fun/Recreation </li></ul></ul><ul><ul><li>Physical Environment </li></ul></ul>
    21. 22. Wheel Of Life <ul><li>Identify one area where you are most dissatisfied </li></ul><ul><li>Write 3 action steps to increase satisfaction in this area </li></ul><ul><li>Set time limit to complete these steps </li></ul>
    22. 23. Identify Energy Drainers <ul><li>Be mindful of what drains your energy in the following areas: </li></ul><ul><ul><li>Food (caffeine, refined carbs, sugar, fat, fast foods,nicotine etc.) </li></ul></ul><ul><ul><li>Thoughts (negative, judgmental, rigid - attached to beliefs) </li></ul></ul><ul><ul><li>Feelings (fearful, anxious, hopeless, worried etc.) </li></ul></ul><ul><ul><li>Sleep (caffeine, TV, other media, relationship or care-giving issues) </li></ul></ul><ul><ul><li>Environment (television, noise, pollutants, chemicals, computer, cluttered space etc.) </li></ul></ul><ul><li>Develop 3 action steps to help restore balance </li></ul><ul><li>Set time limit to complete these steps </li></ul>
    23. 24. Only 25% of all Americans know their next-door neighbors. National Geographic
    24. 25. “ Human beings are remarkably resilient. They can deal with almost anything as long as they do not become too isolated.” Harvard Business Review
    25. 26. Strategies for Reducing Stress <ul><li>Difference between “good” and “bad” stress </li></ul><ul><li>Hold relaxation and/or stress reduction sessions </li></ul><ul><li>Deal with “sick building syndrome” </li></ul><ul><li>Create community atmosphere & discourage isolation caused by technology </li></ul>
    26. 27. Stress reducing strategies cont. <ul><li>Use nature oriented art and music for relaxation </li></ul><ul><li>Identify/use your strengths </li></ul>
    27. 28. 7 Steps for Personal Stress Reduction <ul><li>On a regular basis: </li></ul><ul><ul><ul><li>Develop sense of belonging </li></ul></ul></ul><ul><ul><ul><li>Practice one body/mind exercise 2-3X week </li></ul></ul></ul><ul><ul><ul><li>Practice meditation 10-20 minutes 1-2X daily </li></ul></ul></ul><ul><ul><ul><li>Learn to think/speak more objectively and being nonjudgmental </li></ul></ul></ul><ul><ul><ul><li>Practice sound nutrition/aerobic exercise </li></ul></ul></ul><ul><ul><ul><li>Use art, music, humor, nature for increased energy </li></ul></ul></ul><ul><ul><ul><li>Develop a belief system </li></ul></ul></ul>
    28. 29. Practices that counteract the harmful effects of stress <ul><ul><li>Mindful Meditation </li></ul></ul><ul><ul><ul><li>Focus on one thing - focus on word or breath </li></ul></ul></ul><ul><ul><ul><li>As thoughts intrude, passively disregard them and return to word or breath </li></ul></ul></ul><ul><ul><ul><li>Practice 10-20 minutes a day 1-2X a day </li></ul></ul></ul><ul><ul><li>Mindful Movement </li></ul></ul><ul><ul><ul><li>Focus on muscle movement – practice elicits same response as above </li></ul></ul></ul><ul><ul><ul><li>Practice 20 minutes a day </li></ul></ul></ul>
    29. 30. Major points revisited <ul><li>Understand the escalating impact/cost of stress at home/work </li></ul><ul><li>Importance of identifying stressors and being proactive </li></ul><ul><li>Learn to monitor reactions to stressors </li></ul><ul><li>Develop body/mind skills to counteract stress </li></ul><ul><li>Develop steps to reduce stress on organizational level </li></ul>
    30. 31.  THANKS 
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