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Managing Stress
Suzanne Hazelton
From
Stressing to Thriving
© 2013 Suzanne Hazelton
Suzanne Hazelton
working with leaders and teams to
THRIVE!
From Stressing to Thriving
© 2013 Suzanne Hazelton
MSc. Applied Positive Psychology 2012
Transactional Analysis (2 years) 2008
Firo-B 2007
IBM Certified Learning Professiona...
5
-5 +50
From stressing to thriving
© 2013 Suzanne Hazelton
7
Agenda
• The impact of stress in the workplace
• Understand causes of stress at work
• “good stress / bad stress”
• Reco...
Stress impacts the individual & the
organisation
Problems of stress
• Less reasoning capacity (IQ drops by 10)
• Becomes adversarial
• Stops us listening
• Precludes joint...
10
Stress Related Spiral
(Perceived) pressures
and conflicts
Existing coping tactics fail
Anxiety over loss of control
Ten...
11
© 2013 Suzanne Hazelton
In pairs: How is
stress impacting
you?
Stress Exposed: uncomfortable truths
1. The causes of stress
will not disappear
2. Working harder
when stressed
doesn’t he...
13
#1 - Sources of stress will not disappear
You
Personality
Tolerance for ambiguity
Ability to cope with change
Motivatio...
#2 – Working harder when stressed
doesn’t help
15
#3 - More of the same is futile
#4 - We grow when we’re outside of
our comfort zone
17
Agenda
• The impact of stress in the workplace
• Understand causes of stress at work
• “good stress / bad stress”
• Rec...
18
© 2013 Suzanne Hazelton
Your stress
indicators …
• Identify your stress indicators …..
can’t find any you recognise? …....
Physical & Behavioural Symptoms of
Stress
• Personalising everything
• All-or-nothing thinking
• Catastrophising
• Mind re...
Physical & Behavioural Symptoms of
Stress (continued …)
• Holding on to your position
• Racing mind
• Feeling unacknowledg...
21
© 2013 Suzanne Hazelton
What works in
reducing your
stress?
22
© 2013 Suzanne Hazelton
So, I notice I’m getting stressed ….
what then?
• What will you do next time you notice
your si...
23
Developing Your Early Warning System
Your top 3
What can you do when you notice?
24
Agenda
• The impact of stress in the workplace
• Understand causes of stress at work
• “good stress / bad stress”
• Rec...
From stressed to thriving – what
works?
1. Develop coping skills
2. Discover the secret behind positive emotions
– Unlink ...
Emotion
ProblemThinking
Stress & Coping
*http://www.hse.gov.uk/stress/furtheradvice/wrs.htm
Seven benefits of Positive
Emotions
• Health
• Moods go viral
• Builds resilience
• Opportunity magnet
• Create positive m...
It takes sunshine and rain to make
a rainbow
Negative has more impact than positive
Balance of
negative and
positive
3 positive
for every
negative
35
© 2013 Suzanne Hazelton
What can you do to
build your reservoir
of positive
emotions?
Positive Emotion
Balanced
time
perspectives
Acts of
Kindness
Gratitude
Savouring
Strengths
36
© 2013 Suzanne Hazelton
Recovery between
points
HeartMath Breathing
www.heartmath.com
39
Slow your breathing down for 90
seconds
• Breathe out for a count of 5 …..
• …. in for 5 …..
• repeat
www.heartmath.com
40
“As long as you live, keep learning how
to live” ~ Seneca
Managing Stress
Suzanne Hazelton
From
Stressing to Thriving
THANK YOU
© 2013 Suzanne Hazelton
Suzanne Hazelton’s contact details
• Email:
suzanne@thebusinessofchange.co.uk
• Twitter: @SuzanneHazelton
Suzanne is a lea...
More info.
www.actionforhappiness.org/
10-keys-to-happier-living
http://positivityratio.com/
Emotion
ProblemThinking
More information
• Communicating for business action
– Blog article:
http://suzannehazelton.com/2013/05/28/busines
s-commu...
Recommended
Reading
• The Resilience Factor
• The Time Paradox
– http://www.thetimeparadox.com/
• The How of Happiness
• P...
References
Back, K., & Back, K. (1999). Assertiveness at work : a practical guide to handling awkward
situations (3rd ed. ...
References (continued)
Fredrickson, B. L., & Losada, M. F. (2005). Positive Affect and the Complex Dynamics of Human
Flour...
From stressing to thriving   presentation
From stressing to thriving   presentation
From stressing to thriving   presentation
From stressing to thriving   presentation
From stressing to thriving   presentation
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There are many causes of stress in the workplace which can make addressing the topic seem daunting. Positive psychology offers a fresh approach to the problems of stress at work.

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From stressing to thriving presentation

  1. 1. Managing Stress Suzanne Hazelton From Stressing to Thriving © 2013 Suzanne Hazelton
  2. 2. Suzanne Hazelton working with leaders and teams to THRIVE! From Stressing to Thriving © 2013 Suzanne Hazelton
  3. 3. MSc. Applied Positive Psychology 2012 Transactional Analysis (2 years) 2008 Firo-B 2007 IBM Certified Learning Professional 2007 Transactional Analysis 101 2006 NLP Master Practitioner 2005 MBTI Practitioner 2005 Train the Trainer 2004 NLP Certified Practitioner 2003 IBM Senior IT Specialist Profession 2003 NLP Diploma 2002 Professional Cert in Management 2002 Microsoft Certified Systems Engineer 1998 Microsoft Certified Professional 1997 BSc (Hons) Industrial & Business Systems1994 Suzanne’s toolkit
  4. 4. 5
  5. 5. -5 +50 From stressing to thriving © 2013 Suzanne Hazelton
  6. 6. 7 Agenda • The impact of stress in the workplace • Understand causes of stress at work • “good stress / bad stress” • Recognise physical & behavioural symptoms of stress in self and others • Recognise your stress triggers • Learn techniques to reduce your stress & create a resourceful state • Tools to thrive © 2013 Suzanne Hazelton
  7. 7. Stress impacts the individual & the organisation
  8. 8. Problems of stress • Less reasoning capacity (IQ drops by 10) • Becomes adversarial • Stops us listening • Precludes joint solutions • Time & energy • Stops creativity and innovation
  9. 9. 10 Stress Related Spiral (Perceived) pressures and conflicts Existing coping tactics fail Anxiety over loss of control Tension Concentration difficulties Cutting back on free time Disturbed sleepTired Suspicious Indecisiveness Hostile Time mismanaged All means of relaxation lost Performance decline Despair ILLNESS
  10. 10. 11 © 2013 Suzanne Hazelton In pairs: How is stress impacting you?
  11. 11. Stress Exposed: uncomfortable truths 1. The causes of stress will not disappear 2. Working harder when stressed doesn’t help 3. Doing more of the same is futile 4. Pressure related discomfort is normal
  12. 12. 13 #1 - Sources of stress will not disappear You Personality Tolerance for ambiguity Ability to cope with change Motivation Intrinsic to job • Too much / Too little work • Poor physical working conditions • Time pressures etc Role in organisation • Role conflict / ambiguity • Responsibility for people • No participation in decision making etc Career Development • Over promotion • Under promotion • Lack of job security • Thwarted ambition etc Relations within organisation • Poor relations with boss • Poor relations with colleagues & • Subordinates • Difficulties in delegating responsibility Being in the organisation • Lack of effective consultation • Restriction on behaviour • Office politics etc Organisation interface with outside • Company vs Family demands • Company vs Own interests etc
  13. 13. #2 – Working harder when stressed doesn’t help
  14. 14. 15 #3 - More of the same is futile
  15. 15. #4 - We grow when we’re outside of our comfort zone
  16. 16. 17 Agenda • The impact of stress in the workplace • Understand causes of stress at work • “good stress / bad stress” • Recognise physical & behavioural symptoms of stress in self and others • Recognise your stress triggers • Learn techniques to reduce your stress & create a resourceful state • Tools to thrive © 2013 Suzanne Hazelton
  17. 17. 18 © 2013 Suzanne Hazelton Your stress indicators … • Identify your stress indicators ….. can’t find any you recognise? …. perhaps you might add “denial”
  18. 18. Physical & Behavioural Symptoms of Stress • Personalising everything • All-or-nothing thinking • Catastrophising • Mind reading • Jumping to conclusions • Magnifying everything • Minimising everything • Emotional rigidity (if I feel it, it must be true) • Terminal uniqueness (I’m so special; rules don’t apply to me) • “It’s just my personality: it’s just how I am” • Sour grapes • Flooding others with information to prove a point • Wanting to be right • Wanting the last word • Endless explaining and rationalizing • Saying ‘poor me • Obsessive thinking • Sudden drop in IQ • Desperately wanting to make your point • High charge or energy in the body • Tension in neck/shoulders • Talking fast • Clenching fist • Fast breathing/heartbeat • Cold, clammy skin • Hot, sweaty skin • Tightness across chest • Tight stomach • Becoming physically immobile • Inappropriate laughter or giggling • Becoming addicted to alcohol, drugs, people, shopping, working, gambling, chocolate, workshops 19
  19. 19. Physical & Behavioural Symptoms of Stress (continued …) • Holding on to your position • Racing mind • Feeling unacknowledged • Want to avoid certain topics • Can’t focus on what people are saying • Feeling irritated • Losing your sense of humour • Feeling confused • Withdrawing • Not wanting to probe or look for causes • Wanting to blame • Wanting to pacify • Feeling you’re not to blame • Trying to solve everything with logic • Flare up or take offence • Don’t want to negotiate • Becoming indignant when challenged • Feeling that no one understands you • Taking offence • ’Teaching or preaching’ • Becoming rigid in thinking • Denial • Withdrawal into deadly silence • Cynicism • Sarcasm • Making fun of others • Being highly critical • Sudden onset of illness or accident • Confusion • Suddenly tired or sleepy • Intellectualising • Shallow breathing • Eccentricity • Being too nice • Selective deafness • Attacking (the best defence is a good offence) • Holding a grudge • Trivialising with humour
  20. 20. 21 © 2013 Suzanne Hazelton What works in reducing your stress?
  21. 21. 22 © 2013 Suzanne Hazelton So, I notice I’m getting stressed …. what then? • What will you do next time you notice your signs of stress? – There are some suggestions and you may have others.
  22. 22. 23 Developing Your Early Warning System Your top 3 What can you do when you notice?
  23. 23. 24 Agenda • The impact of stress in the workplace • Understand causes of stress at work • “good stress / bad stress” • Recognise physical & behavioural symptoms of stress in self and others • Recognise your stress triggers • Learn techniques to reduce your stress & create a resourceful state • Tools to thrive © 2013 Suzanne Hazelton
  24. 24. From stressed to thriving – what works? 1. Develop coping skills 2. Discover the secret behind positive emotions – Unlink work from how you feel – Micro rests
  25. 25. Emotion ProblemThinking Stress & Coping *http://www.hse.gov.uk/stress/furtheradvice/wrs.htm
  26. 26. Seven benefits of Positive Emotions • Health • Moods go viral • Builds resilience • Opportunity magnet • Create positive memories Broaden thinking – noticing opportunities • Build high performing teams
  27. 27. It takes sunshine and rain to make a rainbow
  28. 28. Negative has more impact than positive
  29. 29. Balance of negative and positive 3 positive for every negative
  30. 30. 35 © 2013 Suzanne Hazelton What can you do to build your reservoir of positive emotions?
  31. 31. Positive Emotion Balanced time perspectives Acts of Kindness Gratitude Savouring Strengths 36 © 2013 Suzanne Hazelton
  32. 32. Recovery between points
  33. 33. HeartMath Breathing www.heartmath.com
  34. 34. 39 Slow your breathing down for 90 seconds • Breathe out for a count of 5 ….. • …. in for 5 ….. • repeat www.heartmath.com
  35. 35. 40 “As long as you live, keep learning how to live” ~ Seneca
  36. 36. Managing Stress Suzanne Hazelton From Stressing to Thriving THANK YOU © 2013 Suzanne Hazelton
  37. 37. Suzanne Hazelton’s contact details • Email: suzanne@thebusinessofchange.co.uk • Twitter: @SuzanneHazelton Suzanne is a leadership coach, working with individuals and teams to THRIVE! A positive psychologist, coach and trainer – she’s worked with thousands of people. She’s the author of not just one, but two books: Raise Your Game, and Great Days at Work (Kogan Page). She’s a contributing author to a third: Entrepreneurs Succeed With Us. She works with a range of clients on people & thriving related topics. © 2013 Suzanne Hazelton
  38. 38. More info. www.actionforhappiness.org/ 10-keys-to-happier-living http://positivityratio.com/ Emotion ProblemThinking
  39. 39. More information • Communicating for business action – Blog article: http://suzannehazelton.com/2013/05/28/busines s-communications/ • Assertiveness – Blog article: http://suzannehazelton.com/2013/03/17/6-ways- to-increase-your-assertive-language/ – Video: http://www.youtube.com/watch?v=M0bR6nyxeb4 © 2013 Suzanne Hazelton Emotion ProblemThinking
  40. 40. Recommended Reading • The Resilience Factor • The Time Paradox – http://www.thetimeparadox.com/ • The How of Happiness • Positivity – http://positivityratio.com/ • Assertiveness at Work • Great Days at Work • actionforhappiness.org/10-keys-to-happier-living Emotion ProblemThinking
  41. 41. References Back, K., & Back, K. (1999). Assertiveness at work : a practical guide to handling awkward situations (3rd ed. ed.). London: McGraw-Hill. Boniwell, I., Osin, E., Linley, P. A., & Ivanchenko, G. V. (2010). A question of balance: Time perspective and well-being in British and Russian samples. The Journal of Positive Psychology, 5(1), 24-40. doi: 10.1080/17439760903271181 Bono, J. E., & Ilies, R. (2006). Charisma, positive emotions and mood contagion. The Leadership Quarterly, 17(4), 317-334. doi: 10.1016/j.leaqua.2006.04.008 Cheng, C. (2003). Cognitive and motivational processes underlying coping flexibility: A dual- process model. Journal of Personality and Social Psychology, 84(2), 425-438. doi: 10.1037/0022-3514.84.2.425 Csikszentmihalyi, M. (2002). Flow : the classic work on how to achieve happiness (Rev. ed. ed.). London: Rider. Fredrickson, B. (2009a). Positivity : groundbreaking research reveals how to embrace the hidden strength of positive emotions, overcome negativity, and thrive (1st ed.). New York: Crown Publishers. Fredrickson, B. (2009b). The Positivity Ratio. Retrieved 12th March, 2011, from https://www.positivityratio.com/ Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and- build theory of positive emotions. American Psychologist, 56(3), 218-226. doi: 10.1037/0003-066x.56.3.218
  42. 42. References (continued) Fredrickson, B. L., & Losada, M. F. (2005). Positive Affect and the Complex Dynamics of Human Flourishing. American Psychologist, 60(7), 678-686. doi: 10.1037/0003-066x.60.7.678 Huppert, F. A. 2009. Psychological Well-being: Evidence Regarding its Causes and Consequences. Applied Psychology: Health and Well-being, (2), 137–164. Loehr, J. E., & Schwartz, T. (2003). The power of full engagement : managing energy, not time, is the key to high performance and personal renewal. New York: Free Press. Lyubomirsky, S. (2010). The how of happiness : a practical approach to getting the life you want. London: Piatkus. Lyubomirsky, S., King, L., & Diener, E. (2005). The Benefits of Frequent Positive Affect: Does Happiness Lead to Success? Psychological Bulletin, 131(6), 803-855. doi: 10.1037/0033- 2909.131.6.803 Reivich, K., & Shatte, A. (2002). The resilience factor : 7 essential skills for overcoming life's inevitable obstacles (1st ed.). New York: Broadway Books. Schwartz, T., Gomes, J., & McCarthy, C. (2010). The way we're working isn't working : the four forgotten needs that energize great performance. London: Simon & Schuster. Sheldon Cohen, P., Cuneyt M. Alper, M., William J. Doyle, P., John J. Treanor, M. a., & Ronald B. Turner, M. (2006). Positive Emotional Style Predicts Resistance to Illness After Experimental Exposure to Rhinovirus or Influenza A Virus. Psychosomatic Medicine, 68(6). doi: doi: 10.1097/​01.psy.0000245867.92364.3c Zimbardo, P. G., & Boyd, J. (2008). The time paradox : the new psychology of time. London: Rider.

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