Stress management

Editor's Notes

1. Quote-1: Peace it does not mean to be in a place where there is no noise, trouble, or hard work; it means to be in the midst of those things and still be calm in your heart Einstein: “We cannot solve our problems with the same thinking we used when we created them”
2. 3 Definitions : 1-أصلح نفسك يصلح لك الناس أبى بكر الصديق رضى الله عنه 2-We know what we are but know not what we may be ~ William Shakespeare 3-Be The change you wish to see in the world ~ Ghandi 4- Free
3. 3 Definitions : 1-أصلح نفسك يصلح لك الناس أبى بكر الصديق رضى الله عنه 2-We know what we are but know not what we may be ~ William Shakespeare 3-Be The change you wish to see in the world ~ Ghandi 4- Free
4. Yes You can
5. 1- change in workload 2- change in pay 3- change of job or team 4- change in job security
6. Increase in workload due to reduction in size of workforce
7. Increase in workload due to reduction in size of workforce
8. Increase in workload due to reduction in size of workforce
9. Unhealthy work environment: Work overload Workaholic office culture Difficult supervisor Negative coworkers
10. Unhealthy work environment: Work overload Workaholic office culture Difficult supervisor Negative coworkers
11. Unhealthy work environment: Work overload Workaholic office culture Difficult supervisor Negative coworkers
12. الأشخاص السلبيون وهم آفة عصرنا الحديث فهم مُحبطون لأى شئ التقليل من أى حدث والتثبيط من العزائم مفتاحهم لقهر أى تغيير لذا عليك أن تُغير منهم قدر المُستطاع
13. Individual responses: Fear of failure Lack of trust Loss of collegial community Job burnout
14. الأشخاص السلبيون وهم آفة عصرنا الحديث فهم مُحبطون لأى شئ التقليل من أى حدث والتثبيط من العزائم مفتاحهم لقهر أى تغيير لذا عليك أن تُغير منهم قدر المُستطاع
15. 1- choose a goal Define main stressful (Workload) Define the goal ( setting limits to workload ) Formal declaration 2- start with short-term goals Example making to-do list each day Specific and achievable Set reasonable time frames for the goals Reward yourself
16. 1- choose a goal Define main stressful (Workload) Define the goal ( setting limits to workload ) Formal declaration 2- start with short-term goals Example making to-do list each day Specific and achievable Set reasonable time frames for the goals Reward yourself What steps will result in forward motion? What will encourage me to act? How do I move from reflection to action? And what will keep me moving ahead? أهم حاجة إنك تبدأ وتاخد المبادرة فوراً وفعلاً تغير من نفسك
17. Let's use an example to illustrate this mindful approach to stress. Let's say, you are in an argument with a colleague and you feel yourself getting more upset and frustrated. Option #1: You just keep getting upset, do what you always do which is defend yourself and try to convince your colleague you are right, and walk away feeling angry without having solved anything. And of course, you have increased your heart rate, blood pressure and mental anxiety in the process. Option #2: Stop. Breath. Reflect. Choose. In the heat of the moment, do your best to just STOP. Stop talking. Stop doing what you always do. Stop creating angst and upset for yourself and others. Think of it as hitting the PAUSE button, or taking a time-out. Sometimes you can do this while you are with the other person and sometimes you may need to actually just walk away for a short period of time to calm yourself down. Then start BREATHING. Breathe in through your nose and out through your mouth for a count of 3 or 5 or maybe even 10. That's all it takes to begin to calm down your nervous system. If you can breathe all the way down to your belly instead of just up in your chest that's a bonus! Now REFLECT. When you are really upset, did you know that the feeling part of your brain overrides the thinking part of your brain for 7-10 seconds? So literally, when you're "seeing red" you don't have the capacity to make a good decision. You're just not thinking straight. When you give yourself those few moments, you now have access to more options and possibilities. How can you re-frame the situation? Look at it from a different angle? Focus on a solution instead of the problem? Then CHOOSE. Again, when you go on reactive auto-pilot, your subconscious mind has taken over the controls and your become mindless in your decisions and actions. Being mindful means being more conscious, aware and responsible for what you do and how you do it. Choose peace instead of upset. Choose solution instead of winning. Choose to leave someone feeling better than worse. Choose to respect yourself by staying centered and focused on what's most important. Next time, create PEACE.