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Stress management


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Stress management

  2. 2. The basis of this presentation is to assist you infinding greater balance in life, whilst also using stress as a positive tool for growth, understanding and empowerment. LEARNING OUTCOMES:  •        Results, consequences & outcomes of stress  •        Coping mechanisms & learning styles  •        Self-development & self-awareness  •        The relationship between body & mind  •        Methods of relaxation  •        The importance of humour and play  •        The Art of Simplicity  •        The importance of creating Work-Life Balance
  3. 3. What is STRESS? What is STRESSMANAGEMENT?
  4. 4. Stress is the way we respond to pressureor to demands that are being made of us.Situations which evoke strong emotions –such as anger, fear, depression, sadness, and sometimes even happiness – produce stress.Stress occurs when the demands made ona person exceed (or they feel they exceed) their ability to cope.
  5. 5. Model of StressFrom
  6. 6. Symptoms of Stress Tight muscles Headaches Inability to concentrate Fatigue Compulsive behaviour Health problems Irritability Sleep disturbances Irrational behaviour
  7. 7. CAUSES of Stress Stress occurs when the demands made on a person exceed (or they feel they exceed) their ability to cope. A variety of factors can contribute to a person feeling stressed‘, including:
  8. 8. What causes stress in your life?
  9. 9. STRESS & PERFORMANCE: Stress can be good for you! Research has shown that as stress levels rise, performance and motivation increases. However, once stress exceeds an optimal level, performance drops dramatically. Moral of the Story: A moderate amount of stress = peak performance. Like anything in life, too much or too little stress is not good for you.
  10. 10. QUESTIONNAIRES How Vulnerable are you to stress?Work Pressures I & 2
  11. 11. Creating Balance & Fulfillment in Your Life! “Regarding the centre of the wheel as 0 and the outer edge as 10, rank your level of satisfaction with each life area by drawing a straight or curved line PHY SICAL to create a new outer edge. ENVIRON- CAREER The new perimetre of the circle MENT represents your Wheel of Life. How bumpy would the ride be FUN & if this were a real wheel?RECREATION MONEY (Adapted from Co-Active Coaching, by Whitworth, Kimsey-House & Sandahl, 1998).PERSONAL / SPIRITUAL HEALTH GROWTH SIGNIFICANT FRIENDS OTHER / & FAMILY ROMANCE
  12. 12. "Just as your car runs more smoothly and requires less energy to go faster and fartherwhen the wheels are in perfect alignment, youperform better when your thoughts, feelings,emotions, goals, and values are in balance." ~ Brian Tracy ~
  13. 13. Why isWORK-LIFEBALANCE so important inmanaging stress?
  14. 14. 5 Steps toWork-Life Balance
  15. 15. REACTIONS TO STRESS (1) Emotional (2) Physical / Health (3) Behavioural (4) Cognitive (5) Relationships (6) Living Life to the Fullest
  16. 16. OVERLOAD &BURNOUT AT WORK (1) Stress & Arousal Stage(2) Stress Resistance Stage(3) Severe Exhaustion Stage
  17. 17. What causes youstress at work……and what canyou do about it?
  18. 18. COPING WITH STRESSAVOIDANCE/DENIAL: Pretend the stress doesn’t exist andhope it goes away.HOPELESS SELF-PITY: Simply giving up all hope of findinga solution.EMOTION-FOCUSSED COPING: Dealing with your emotionaland internal reactions to external events and circumstances.PROBLEM-FOCUSSED COPING: Trying to change theexternal circumstances underlying the stress.SOLUTION-FOCUSSED COPING: Searching for possiblesolutions and outcomes that will change either:(1) your emotional reactions to the stress, and/or(2) the external circumstances that are causing the stress.
  19. 19. MANAGING STRESS"It is never the things that happen to us which disturb us, but the view that we take of them". ~ Epictetus ~
  20. 20. MANAGING STRESSProblem SolveChallenge Your Negative Self-TalkLearn Deep-Relaxation Techniques and/or MeditationBalance Work with PlayMaintain Supportive RelationshipsDevelop InterestsPhysical ExerciseRead about it.
  21. 21. MY STRESSMANAGEMENT PLAN How I plan to tackle stress
  22. 22. Other Methods for Relieving StressStepping out of the loopAvoid conflictRelaxHealth through NutritionSleepBe motivated by stressDon’t lose hopeREMEMBER TO LAUGH & PLAY!
  23. 23. Other Methods for Relieving StressRelaxing WalksCreative HobbiesSacred SpaceBreathe!Share with othersDo something for yourselfKeep a journalDon’t take work homeTurn off the TVGet out into nature
  24. 24. A BIT OF HUMOUR! How to stay stressed!
  25. 25. RULE NUMBER 6Don’t take yourself so seriously!
  26. 26. THE ART OF SIMPLICTY by Thomas Moore(1) Push an “OFF” button (e.g., TV)(2) Say “NO” to more work(3) Contemplation(4) Give something to the important, obvious & simple things in life (e.g., family, children)(5) Walk(6) Cook(7) Visit the country(8) Play(9) Do one thing at a time (eat when you’re eating, work when you’re working, play when you’re playing)(10) Engage in conversation.
  27. 27. Relaaaaaaxxxx!