How do you handle stress?

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Questions related to prevent stress. Research included.




How do you handle stress?

  1. 1. Prevent stress
  2. 2. Question # 1 What are your stress signals?
  3. 3. Examples of stress signals  Your neck stiffens.  Your lower back stiffens,  Your stomach clenches. This could, for example, make stooling difficult.  Your palms sweat.  Your skin itches. https://hbr.org/2014/11/how-to-handle-stress-in-the-moment
  4. 4. Question # 2 How stressed are you?
  5. 5. How stressed are you? 10 9 8 7 6 5 5 3 2 1 Very stressed Not stressed
  6. 6. Question # 3 What stresses you? Why?
  7. 7. Topic 1 2 3 4 5 Pain in the body Challenges related to sleep Challenges related to moving about Challenges related to eating Challenges related to skin How stressful do you find each of these? 5 = very stressful.
  8. 8. Topic 1 2 3 4 5 Being insecure Being nervous Having fear Being sad Being depressed How stressful do you find each of these? 5 = very stressful.
  9. 9. Topic 1 2 3 4 5 Communication with spouse / girlfriend / boyfriend Communication with children Challenges related to childcare Other challenges related to living situation Communicaiton with own family or family of spouse How stressful do you find each of these? 5 = very stressful.
  10. 10. Topic 1 2 3 4 5 Work content – including changes in work content Work hours – including changes in work hours Work spaces – including changes in work spaces High demands from other people Lack of influence on your job How stressful do you find each of these? 5 = very stressful.
  11. 11. Topic 1 2 3 4 5 High personal demands for performance High ambitions Personal identity depends strongly on job High speed in life High degree of responsibility for other people How stressful do you find each of these? 5 = very stressful.
  12. 12. Further inspiration http://www.slideshare.net/frankcalberg/how-do-you-manage-your-emotions http://www.slideshare.net/frankcalberg/exercsises-about-feelings
  13. 13. Question # 4 What is very important to you now? Why?
  14. 14. Adapted from http://blogs.hbr.org/2014/03/reduce-stress-by-pursuing-four-way-wins/ http://hbr.org/web/2013/06/assessment/are-you-focusing-on-whats-important How would you prioritize the importance of these 4 areas of your life now? Why? Priority from 1 to 4 How important is your work? How important is your partnership? How important are your friends / family? How important is your self?
  15. 15. Questions to discover your values http://www.slideshare.net/frankcalberg/questions-to-discover-your-values
  16. 16. Question # 5 How often do you talk about your stress with a person you trust?
  17. 17. Talk to a loved one or counselor about your stress. The very act of sharing can provide a much-needed release of anger and frustration. http://www.webmd.com/sleep-disorders/learn-to-relax-sleep-like-baby
  18. 18. Providing people with an opportunity to talk about worries can have a positive effect. http://www.ascd.org/publications/educational-leadership/oct12/vol70/num02/Eight-Things-Skilled-Teachers-Think,-Say,-and-Do.aspx
  19. 19. Recognize that you and your partner may have different ways of dealing with stress, and there isn’t necessarily a “right” way of coping. Try to accept those differences and then find ways to accommodate one another. For example, let a partner who needs downtime after work have 30 minutes in front of the TV or on the treadmill, but ask that partner to agree to engage more later — over dinner or out for an afternoon stroll. https://hbr.org/2014/01/how-couples-can-cope-with-professional-stress/
  20. 20. Question # 6 Do you have the skills to solve challenges you have?
  21. 21. Challenges Skills Adapted from http://lateralaction.com/articles/mihaly-csikszentmihalyi/ Kouzes, James N. & Posner, Barry Z.: ”The Leadership Challenge”, location 3547.
  22. 22. Frustration Low self confidence Fatigue Unsatisfaction Effective problem solving Creative problem solving High self confidence Satisfaction Exhaustion Irrational problem solving Low self confidence Illness Adapted from Jonathan Freedman and Donald Edwards. Levine, Robert: A Geography of Time, location 3432. Performance Time pressure
  23. 23. https://twitter.com/Bill_Gross/status/557893658763341825
  24. 24. Stress Anger Aggressiveness Frustration Conflict Change
  25. 25. Further inspiration http://www.slideshare.net/frankcalberg/tips-to-increase-motivation
  26. 26. Question # 7 Have you tried focusing on your breath?
  27. 27. Taking 3 big breaths while being conscious of your belly expanding and contracting ignites your parasympathetic nervous system, which induces a relaxation response. https://hbr.org/2014/11/how-to-handle-stress-in-the-moment
  28. 28. Concentrating on the breathing process immediately brings your attention to the here and now and soothes your mind. Kofman, Fred: Conscious Business, p. 246-247.
  29. 29. Source Chade-Meng Tan: Search inside yourself. http://youtu.be/r8fcqrNO7so minute 13. Bring attention to your breath for 10 seconds. If your attention wanders away, bring it back.
  30. 30. You can’t beat stress using the same techniques that created the stress in the first place. Instead, the key is to do less than you feel you want to. Example If you feel like breathing for 2 minutes, do it for just 1 minute. https://hbr.org/2013/11/reduce-your-stress-in-two-minutes-a-day/
  31. 31. http://www.calm.com/ http://raining.fm/
  32. 32. Question # 8 What about trying to count down from 10 to 1?
  33. 33. http://youtu.be/k07apxbGjVA Counting down from 10 to 1 is a surprisingly effective relaxation technique. Daniel Goleman
  34. 34. Question # 9 What kind of physical exercise are you doing?
  35. 35. Even moderate physical activity can lead to lower levels of stress. http://blogs.hbr.org/2014/01/how-couples-can-cope-with-professional-stress/
  36. 36. http://www.imagebase.net/People/051-copy
  37. 37. http://www.imagebase.net/People/swimmer1
  38. 38. The healthier your body is, the better it can function in all areas. http://www.webmd.com/sleep-disorders/learn-to-relax-sleep-like-baby
  39. 39. Question # 10 Do you make a to do list?
  40. 40. Things to do https://hbr.org/2012/12/nine-ways-successful-people-de https://hbr.org/2014/11/how-to-handle-stress-in-the-moment To do list. Place the most urgent tasks at the top.
  41. 41. The act of writing focuses the mind. https://hbr.org/2014/11/how-to-handle-stress-in-the-moment
  42. 42. Question # 11 How often do you say no to things you cannot do?
  43. 43. Learn to say no. Sources http://helpguide.org/mental/stress_management_relief_coping.htm http://epn.dk/job/ECE4581578/her-er-den-virkelige-stress-faktor/
  44. 44. 5 ways to say no # 1: Count to 3 before saying no. # 2: Suggest a later time or a smaller time commitment. # 3: Suggest an alternative. Example: If someone asks for a ride, you can say, ”You are welcome to borrow my bike.” # 4: Suggest someone else instead. # 5: Ensure the request has the right priority. “Yes, I would be happy to do so. With my other commitments, I’m not sure I have time to do as good a job as I would like. Can you help me decide what I might be able to deprioritize? http://jonathanbecher.com/2015/08/16/eight-ways-to-say-no/
  45. 45. Avoid that other people have unrealistic expectations about what you can do for them. http://epn.dk/job/ECE4581578/her-er-den-virkelige-stress-faktor/
  46. 46. Question # 12 How good are you at thinking positively?
  47. 47. Make a conscious effort towards finding good things. http://holistic-online.com/Stress/stress_learning-to-like.htm
  48. 48. You will be happier, healthier, and more effective if you see the difficulties and challenges you face as opportunities to learn and grow. http://hbr.org/tip?date=060513
  49. 49. 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. http://helpguide.org/mental/stress_management_relief_coping.htm
  50. 50. Question # 13 How often do you try to change what you cannot change?
  51. 51. Many things in life are beyond our control - particularly the behaviour 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. http://helpguide.org/mental/stress_management_relief_coping.htm
  52. 52. 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. http://helpguide.org/mental/stress_management_relief_coping.htm
  53. 53. Focus on what you can control. http://hbr.org/tip?date=083111
  54. 54. Further inspiration https://www.scribd.com/doc/35046140/How-do-people-handle-the-unknown
  55. 55. Question # 14 How is your tone?
  56. 56. People, who use good tone, promote growth for everybody, just as people who wield poor tone can work against human brainpower. http://www.brainbasedbusiness.com/2006/11/a_silent_killer_in_defense_of_5.html
  57. 57. Further inspiration http://www.slideshare.net/frankcalberg/dialogue-vs-discussion http://www.slideshare.net/frankcalberg/speaking-tips-15818774
  58. 58. Question # 15 How much sleep are you getting?
  59. 59. Lost sleep impairs decision-making capability and undercuts productivity. http://blogs.hbr.org/2013/11/real-men-go-to-sleep/
  60. 60. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally. http://helpguide.org/mental/stress_management_relief_coping.htm
  61. 61. Question # 16 What kind of music can help you reduce stress?
  62. 62. Further inspiration http://www.slideshare.net/frankcalberg/the-power-of-music-33790370
  63. 63. Question # 17 How often do you play?
  64. 64. http://www.helpguide.org/articles/emotional-health/benefits-of-play-for-adults.htm Some possibilities to play  Joke with other people.  Play with a soccer ball.  Play various games.  Play with a pet, for example a dog.  Play with children.
  65. 65. Question # 18 How often do you laugh?
  66. 66. The act of laughing helps your body fight stress in a number of ways. http://helpguide.org/mental/stress_management_relief_coping.htm
  67. 67. Google images search on the world “laughter”. October 13th, 2014. http://images.google.com/
  68. 68. We laugh 30 or 40 times more with people than we do when we’re alone. http://bigthink.com/videos/the-science-of-laughing Robert Mankoff, cartoonist.
  69. 69. The best form of relaxation is finding and participating in something that brings you joy. http://www.webmd.com/sleep-disorders/learn-to-relax-sleep-like-baby
  70. 70. Studies have shown that laughter can alter your mood and soothe your stress response. http://blogs.hbr.org/2014/01/how-couples-can-cope-with-professional-stress/
  71. 71. http://www.brainleadersandlearners.com/humor/a-brain-on-laughter/ Humor alters chemicals within the brain in ways that reduce stress.
  72. 72. Further inspiration https://www.youtube.com/user/JustForLaughsTV/videos
  73. 73. Question # 19 Have you tried forgiving?
  74. 74. Research shows that forgiving people helps us face challenges and overcome the obstacles ahead. http://uk.businessinsider.com/forgiveness-helps-relieve-stress-clear-the-mind-2015-1
  75. 75. In a study, researchers asked 3 groups this:  They asked the 1st group to recall a time when they forgave the person who'd offended them.  They asked the 2nd group to recall a time when they hadn't forgiven the person.  They asked a 3rd group was asked to simply reflect on a neutral experience, like catching up with a friend over coffee. Then they had participants jump as high as they could without bending their knees. Result: The 2nd group, who hadn't forgiven, did not jump as high. They seemed to be physically weighed down. http://uk.businessinsider.com/forgiveness-helps-relieve-stress-clear-the-mind-2015-1
  76. 76. http://uk.businessinsider.com/forgiveness-helps-relieve-stress-clear-the-mind-2015-1
  77. 77. Further inspiration http://1stholistic.com/Reading/liv_bacci-improve-breathing.htm http://www.brainleadersandlearners.com/general/the-brain-on-cortisol/ https://hbr.org/2014/10/why-leaders-dont-brag-about-successfully-managing-stress/ https://hbr.org/video/2851426216001/how-to-concentrate-under-pressure http://www.huffingtonpost.com/2013/02/07/mirabai-bush-gps-guide-work-and-mindfulness_n_2632379.html http://marc.ucla.edu/body.cfm?id=22 http://www.scribd.com/doc/453881/Stress http://www.slideshare.net/frankcalberg/conflict-management-1537777 http://www.slideshare.net/frankcalberg/how-do-you-manage-your-emotions
  78. 78. Thank you for your interest. For further inspiration and personalized services, please feel welcome to visit http://frankcalberg.com/ Have a great day.

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