Stress Management


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Overview of stress managment - causes through solutions

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  • Stress Management

    1. 1. Stress Management Recognizing, Understanding, And Managing Stress
    2. 2. What is stress? <ul><li>Unhealthy worry </li></ul><ul><li>A condition or feeling experienced when a person perceives that “demands exceed the personal and social resources the individual is able to mobilize.” </li></ul><ul><li>The inability to adapt under pressure </li></ul><ul><li>Positive or negative? </li></ul>
    3. 3. Some Stress Statistics <ul><li>72% of Americans experience frequent stress-related physical or mental conditions </li></ul><ul><li>Unmanaged stress is a higher risk factor of cancer and heart disease than either cigarette smoking or high cholesterol. </li></ul><ul><li>Some experts believe stress may cause 50% of all disease </li></ul><ul><li>Stress causes cellular damage that can directly affect brain function </li></ul>
    4. 4. Positive Stress <ul><li>Sports – adrenaline (stress) powers an explosive performance </li></ul><ul><li>Deadlines are used to put stress on people who seem bored or unmotivated </li></ul><ul><li>Right amount of stress creates “flow” </li></ul><ul><ul><li>Concentrate and focus at higher levels </li></ul></ul><ul><ul><li>Intensely creative, efficient, and satisfying </li></ul></ul><ul><ul><li>Best performances in this state </li></ul></ul>
    5. 5. Negative Stress – Causes <ul><li>Work overload </li></ul><ul><li>Conflicting priorities </li></ul><ul><li>Inconsistent values </li></ul><ul><li>Over-challenging deadlines </li></ul><ul><li>Conflict with co-workers </li></ul><ul><li>Unpleasant environments </li></ul><ul><li>New distractions/situations </li></ul><ul><li>Negative thoughts </li></ul><ul><li>Poor work-life balance </li></ul><ul><li>Personal situations </li></ul>
    6. 6. Negative Stress - Causes <ul><li>List your most recent causes for stress </li></ul><ul><li>Reduce the number of items to 10 </li></ul><ul><li>Number them in order of importance </li></ul><ul><ul><li>10 being the most important, urgent </li></ul></ul><ul><ul><li>1 being the least important, urgent </li></ul></ul><ul><ul><li>Cross out things that you don’t need to manage </li></ul></ul>
    7. 7. Negative Stress - Symptoms <ul><ul><li>Poor emotional control </li></ul></ul><ul><ul><li>Problems sleeping </li></ul></ul><ul><ul><li>Tired all the time </li></ul></ul><ul><ul><li>Susceptibility to illness </li></ul></ul><ul><ul><li>Excessive moodiness </li></ul></ul><ul><ul><li>Exaggerated anxiety </li></ul></ul><ul><ul><li>Withdrawal from responsibility </li></ul></ul><ul><ul><li>Everyone is different – learn to recognize your stress symptoms </li></ul></ul>
    8. 8. Negative Stress - Symptoms <ul><li>Physical </li></ul><ul><ul><li>Headaches Teeth grinding Fatigue Insomnia Back aches Stomach problems Colds Neck aches Shoulder pains Increased use of drugs </li></ul></ul>
    9. 9. Negative Stress –Symptoms <ul><li>Emotional </li></ul><ul><ul><li>Anxiety Frustration Nervousness Depression Worrying Tension Mood swings Easily discouraged Crying spells Irritability </li></ul></ul>
    10. 10. Negative Stress - Symptoms <ul><li>Mental </li></ul><ul><ul><li>Forgetfulness Poor concentration Low productivity Negative attitude Confusion No new ideas Lethargy Boredom </li></ul></ul>
    11. 11. Negative Stress - Symptoms <ul><li>Social </li></ul><ul><ul><li>Isolation Loneliness Lashing out Clamming up Nagging Fewer contacts with friends Using people </li></ul></ul>
    12. 12. Negative Stress – Solutions <ul><li>“ Your ability to reduce stress has a direct affect on your ability to lower your risk for diseases, especially cancer and heart disease.” </li></ul><ul><ul><li>Nevada Cancer Institute </li></ul></ul>
    13. 13. Negative Stress – Solutions <ul><li>Choose to let go </li></ul><ul><ul><li>Walk away from what you can’t control </li></ul></ul><ul><ul><li>Pick your battles </li></ul></ul><ul><li>Time management </li></ul><ul><ul><li>Say NO </li></ul></ul><ul><ul><li>Set realistic goals </li></ul></ul><ul><ul><li>Prioritize </li></ul></ul><ul><ul><li>Simplify </li></ul></ul><ul><ul><li>Leave early for work </li></ul></ul><ul><ul><li>Prepare ahead for challenges </li></ul></ul>
    14. 14. Negative Stress – Solutions <ul><li>Ask for help </li></ul><ul><ul><li>Find someone to talk to </li></ul></ul><ul><li>Check YOUR behavior </li></ul><ul><ul><li>Challenge assumptions </li></ul></ul><ul><ul><li>Negative self talk </li></ul></ul><ul><ul><li>Reduce the importance in your eyes </li></ul></ul><ul><ul><li>Consider other perspective </li></ul></ul><ul><li>Adjust your environment </li></ul>
    15. 15. Negative Stress – Solutions <ul><li>Job analysis </li></ul><ul><ul><li>Review job description </li></ul></ul><ul><ul><li>Review annual review </li></ul></ul><ul><ul><li>What is the real value of your time? </li></ul></ul><ul><li>Write it down </li></ul><ul><ul><li>Problems/solutions </li></ul></ul><ul><ul><li>Define the worst case scenario </li></ul></ul><ul><ul><li>Look at things clearly </li></ul></ul>
    16. 16. Negative Stress – Solutions <ul><li>Deep breathing </li></ul><ul><ul><li>Poor breathing heightens stress levels </li></ul></ul><ul><li>Meditation </li></ul><ul><ul><li>Uses deep breathing/imagery/focus </li></ul></ul><ul><li>Imagery </li></ul><ul><li>Plan time to relax daily </li></ul><ul><li>Should plan for enough sleep </li></ul><ul><ul><li>Everyone requires different amounts 3-12 hours </li></ul></ul>
    17. 17. Negative Stress – Solutions <ul><li>Exercise </li></ul><ul><ul><li>Posture check </li></ul></ul><ul><ul><li>Neck/shoulder rolls </li></ul></ul><ul><ul><li>Go outside </li></ul></ul><ul><ul><li>Take a walk </li></ul></ul><ul><li>Reduce Chemicals </li></ul><ul><ul><li>Alcohol in excess </li></ul></ul><ul><ul><li>Tobacco </li></ul></ul><ul><ul><li>Caffiene </li></ul></ul>
    18. 18. Negative Stress – Solutions <ul><li>Healthy Eating Habits </li></ul><ul><li>Laugh often </li></ul><ul><li>Thought awareness </li></ul><ul><li>Rational thinking </li></ul><ul><li>Positive thinking </li></ul><ul><ul><li>It is your choice to have a positive attitude </li></ul></ul>
    19. 19. Stress - Summary <ul><li>Stress is a condition or feeling experienced when a person perceives that “demands exceed the personal and social resources the individual is able to mobilize.” </li></ul><ul><li>We need to manage stress because of the long term affect it can have on our physical and mental abilities </li></ul>