Manage the Stress


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Ethan Chazin, The Chazin Group manage stress to achieve your work life balance

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Manage the Stress

  1. 1. T Chazin Group heThe Managing StressCh INSTANTLYazinGrou The Chazin Group. © 2011.
  2. 2. Special Thanks
  3. 3. About ME  BA in Comms (MBA Mktg)  20 Years In Corp. America  Started Career as Recruiter  Downsized 8X  Mktg/Sales Background Launched Biz Consultancy in ‘09Contact me:T: (201) 683-3399EM:
  4. 4. What I Do…  Job Search Strategies  Interviewing & Networking  Career Coaching  Life / Work Balance  Business Owner Coaching  Human Capital Development  Professional Development  Salary Negotiations
  5. 5. No Joking Matter(The Symptoms)
  6. 6. The Symptoms of StressEveryone reacts to stress differently, but there are somecommon effects that help recognize it. In times of extremestress, people may shake uncontrollably, hyperventilate, oreven vomit. For people with asthma, stress can trigger anattack. People who are chronically stressed are also susceptibleto the following:1· periods of irritability or anger2· apathy or depression3· constant anxiety4· irrational behavior5· loss of appetite6· comfort eating7· lack of concentration8· loss of sex-drive9· increased smoking, drinking or recreational drug-taking
  7. 7. Physical Symptoms of StressExcessive tirednessSkin problemsAches and pains resulting from tense muscles, includingneck aches, backaches, and tension headachesIncreased pain from arthritis and other conditionsHeart palpitationsHyper acidityHypertensionDiabetesFor women, missed periods
  8. 8. Identify the Causes – Take a Quiz/Keep a Journal
  9. 9. Dealing with Stress From Work
  10. 10. The U.S. is the MOST Overworked Developed Nation in THE WORLD…
  11. 11. he The ResearchTT Chazin Group he Chazin Group PROVES It
  12. 12. TT Chazin Group of he A Field he Chazin Group Study Emerges• The White-Collar Sweatshop by Jill Andresky Fraser• The Overworked American by Juliet Schor• The Working Life by Joanne B. Ciulla
  13. 13. Overworked=More Stress= Fatigue High Blood Pressure Heart Disease Overeating Substance Abuse Lost Time With Loved Ones Spousal/Child Abuse Anger Management/Road Rage Early Death Suicide
  14. 14. Manage Time toAlleviate Stress
  15. 15. 168 Hours a Week…
  16. 16. Work-Life Balance
  17. 17. Family Matters…
  18. 18. he Find Group he Chazin MoreTT Chazin Group Time in the Day• Cut back on extra-curricular activities.• Do away with/outsource ALL non-essential and/or time-consuming chores/activities until TIME PERMITS. – Order groceries/pay bills online.• Track your time for ONE week.• Ask your employer about flex time, compressed work schedule, job sharing, telecommuting.
  19. 19. Find More Time in the DayYour (2) Options:Work MORE hours LESS efficiently or…Work LESS hours MORE efficiently
  20. 20. Take Control of Your Calendar
  21. 21. he ManageTT Chazin Group he Chazin Group Your Calendar• Post a 3-4 month whiteboard family calendar in a strategic location/common area. – Color code by family member & priority level. – Update daily, discuss with family on Sunday.• Ensure there’s “DOWN” time blocked off on your calendar.
  22. 22. Control Your To-Do’s to Reduce Stress
  23. 23. Keep Task ListsTask Start End Description Priority Status Contingencies Owner ContributorName Date Date 1-3 scale. 1 is Whose critical; 2 is a In- Who is Things that may responsibilit “must” progress, responsible Provide affect/prevent y is it to complete; 3 pending, For details completion of ensure it is get to it planned, or contributing the task gets when you on-hold to the task. completed can
  24. 24. The Family CHOREWheel (of Fortune…)
  26. 26. Spend MORE Time With Family
  27. 27. MakeTT Chazin Group he Chazin Group he Time Together• Do volunteer work together.• Have their friends sleep over YOUR house.• Participate in family sports/activities: – Hiking, cooking/art classes, camping, etc.• Take up hobbies together.• Say NO to anything that threatens TOGETHER time.
  28. 28. Make Time to Nourish YOU
  29. 29. Daydream
  30. 30. TT ChazinNourish he Chazin Group he Group YOUR Soul• Pick a time of day that is ALL yours. Communicate to all there are NO exceptions .• Rediscover your interests/passions.• Make time to exercise to increase your energy level and makes you MORE productive.)• Slowly introduce more activities that are important/special/relaxing to YOU. YOU• NURTURE YOURSELF - Eat healthy, get MORE sleep.• Seek professional help – does your employer offer an EAP?
  31. 31. Manage Interpersonal Conflicts
  32. 32. he ManagingTT Chazin Group he Chazin Group Social Conflict• Get PASSIVE-AGGRESSIVE.• Practice avoidance.• Tell “NEGATIVE NELLIES” they cannot be in your life.• Confront directly.• Manage relationships.
  33. 33. he ManagingTT Chazin Group he Chazin Group Work Conflicts• Defend your reputation as Personal Brand.”• Cut off Gossipers before they get started.• Enlist Your Manager’s Assistance.• Engage “Human” Resources.• X.
  34. 34. Use the 4 As
  35. 35. ApplyTT Chazin Group he Chazin Group he the 4 As• AVOID the Stressor.• ALTER the Stressor.• ADAPT to the Stressor.• ACCEPT the Stressor.
  36. 36. he Avoid UnnecessaryTT Chazin Group he Chazin Group StressNot all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate.• Learn how to say “no” – Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when you’re close to reaching them. Taking on more than you can handle is a surefire recipe for stress.• Avoid people who stress you out – If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely.• Take control of your environment – If the evening news makes you anxious, turn the TV off. If traffic’s got you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.• Avoid hot-button topics – If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.• Pare down your to-do list – Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.
  37. 37. TT Chazin Alter he Chazin Group he Group the SituationIf you can’t avoid a stressful situation, try to alter it.Figure out what you can do to change things so theproblem doesn’t present itself in the future. Often, thisinvolves changing the way you communicate and operatein your daily life:• Express your feelings instead of bottling them up.• Be willing to compromise.• Be more assertive.• Manage your time better.
  38. 38. AdaptTT Chazin Group he Chazin Group he to the StressorIf you can’t change the stressor, change yourself. You can adapt to stressfulsituations and regain your sense of control by changing your expectationsand attitude.• Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.• Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.• Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”• Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.
  39. 39. Accept Group he Chazin WhatTT Chazin Group he You Can’t ChangeA Some sources of stress are unavoidable. You can’t prevent or changestressors such as the death of a loved one, a serious illness, or a nationalrecession. In such cases, the best way to cope with stress is to accept thingsas they are. Acceptance may be difficult, but in the long run, it’s easier thanrailing against a situation you can’t change.• Don’t try to control the uncontrollable. Many things in life are beyond our control— particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.• Look for the upside. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.• Share your feelings. Talk to a trusted friend or make an appointment with a therapist. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation.• Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes.
  40. 40. A Final Thought…
  41. 41. Periodically Check In With Yourself!
  42. 42. Here lies Jane. Proud mother.Loving wife.Could have worked MORE hours.
  43. 43. Helpful Resources