Stress can prevent you from reaching personal & professional goals.
Types of stress
good stress or healthy stress that energize to win a competition, increase performance, fire-up success
Types of stress
acute stress (appears during or after the event is over)
chronic stress (lasts for a long instance)
The downside of stress is that too much can lead to early burnout & too little cause people to under produce
It is the dynamic power of worry
Worry is our natural defense to a threatening situation, helping us to react quickly & effectively.
Eustress energize you to:
Meet critical deadlines
Present an exciting proposal
Solve new problems
Feel in control
Contribute to a team effort
Learn new skills
Start a new job
Deal with a crisis
The basic equation of worry
Increased vulnerability +decreased power=
( which hinders you from making rational decisions & taking positive actions to resolve problems)
Causes you to exaggerate
danger, so that a small
problem becomes a
A feeling of decreased power
Causes you to underestimate
or forget the power you
have to combat danger.
What causes stress?
Changes in work place
Unhealthy work environment
Changes in work place
Change of job, assignment or team
Change in job security
Change in workload
Change in pay
What makes work environment unhealthy ?
Workaholic office culture
Loss of collegial community
Fear of failure
Lack of trust
What does stress do to you ?
Stress can affect you:
Irritability & impatience
Loss of interest
Changes in eating habits
Diminished sense of humor
Tendency to forget
How can I eliminate stress from my life?
Reverse the basic equation of worry
Turning worry into action
Tune in yourself talk
Let your body help
1-reverse the basic equation of worry
Decreased vulnerability+ increased power=
To perceive the problem more clearly
To discover positive actions
To diminish the worry interfering with your ability to function effectively
Take the four step approach
Stop (block –ve messages)
Breath (focus your stress in a different way)
Reflect (focus on the real problem)
Choose (find real solutions & identify your options)
2-turning worry into action
Name the problem (identification)
* take on too much responsibilities ?
* find it difficult to balance work life issues ?
* work in the wrong job ?
* have problems with colleagues/supervisor ?
* procrastinate when a deadline looms ?
Think constructively about the problem
(step back & watch yourself)
* examine your automatic thoughts
* correct errors in logic
* develop alternatives hypotheses
* revise your fundamental assumptions
about yourself & your work
* never worry alone
structure your life ;
a mind cluttered with “what-if” possibilities can hide the
“ that-is” reality
Ways to structure your space :
* organize your desk
* use colored file folders with clear label
* put your keys in the same spot every day
* organize your PC desktop & mailbox
Structure your time
Take direct actions
Let it go
* what does letting go mean ?
* how can you let go ?
The connection approach
To reduce the sense of vulnerability
Connectedness is feeling that you are a part of something larger than yourself
Time, pressure, competition & isolation keep employees contributed to toxic worry, increased stress & disconnection
Power of connectedness
To produce a sense of community in the work place that is essential for the well being & productivity.
Connectedness to colleagues
Connectedness to a mission
Reassurance as a bandage
* getting reassurance
* giving reassurance
Power of connectedness
Venting as relief
* allow to unburden the problem
* to ease your mind
* renew your energy to deal with
problems as needed
Be sure to vent to the right person; you need someone who will listen & sympathize
3-tune in yourself-talk
Self-talk; Connecting with yourself
Be aware from the power of negative self-talk (messages or labeling)
Identify your automatic thoughts
Identify the common mind traps that your automatic thoughts fall into
Challenge self-talk distortions
“ The proposal was rejected because I was on the team.” You assign cause and blame yourself inappropriately. Personalization “ I am so stupid and irresponsible to be late for that meeting!" You label yourself negatively. Labeling “ I feel like a loser, so I must be a loser." You assume your negative feelings represent reality. Emotional reasoning “ Our department is being restructured. I know I’ll be fired." without bothering to get the facts, you assume the worst. Jumping to conclusions “ the team complimented my work just to be polite." you accept only the negative messages. Rejecting Positive Exp. “ this one mistake ruins everything." You see only the negative side of the event and ignore the positive one . Mental filtering “ This always happens." You set a pattern of inevitability to an event that happens once or twice . Overgeneralization “ One mistake ,and total failure will result." You see things in extremes of black or white, all good or all bad All-or-nothing thinking “ I should do this. I must do that .”You motivate yourself with should and then feel guilty. “ Should” statements What They Are Mind Traps
Make yourself prove that you are responsible for the situation. What is the evidence ? Personalization Describe the behavior, not yourself. If you make a mistake acknowledge the mistake; don't blame yourself. Labeling Step away from just your emotions, and try to look at yourself as others see you. Emotional reasoning Get the facts first. See if the evidence supports your conclusion. Jumping to conclusions Acknowledge and accept the reality of positive experiences or events. Rejecting Positive Exp. Look for the positive side as well as the negative. Focus on solving the problem. Mental filtering Examine the evidence. Is something always true? Or has it happened 2 times out of the past five ? Overgeneralizati_ons Don’t make black or white judgment. Think of the in-between points or percentages( 40% or 75% ). All-or-nothing thinking Use the verb ”want” instead of "should” Give yourself some flexibility in deciding what you want to do “ Should” statements What they are Mind Traps
Choose positive self talk
Reframe the way you perceive events
4-let your body help
Even if you can’t eliminate the stress causing situation, you can choose to reduce the effect stress has on your body.