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  1. 1. Managing Stress Coping in a Fast-Paced World
  2. 2. Stress <ul><li>Reduces the national economy by $500 billion </li></ul><ul><li>Leaves almost half of all adults with health problems </li></ul><ul><li>Causes between 60% and 80% of industrial accidents </li></ul><ul><li>In the workplace, stress is primarily caused by incompetent management </li></ul>
  3. 3. People Who Experience Stress... <ul><li>selectively perceive information </li></ul><ul><li>fixate on a single approach to a problem </li></ul><ul><li>adopt a crisis mentality </li></ul><ul><li>consult and listen to others less </li></ul><ul><li>rely on old habits </li></ul><ul><li>are less able to generate creative thoughts </li></ul>
  4. 4. Stress <ul><li>What is stress? </li></ul>
  5. 5. Stress <ul><li>Has there been an increase in stress in people’s lives? </li></ul><ul><ul><li>Change ambiguity uncertainty </li></ul></ul><ul><ul><li>Pressure time, workload, expectations </li></ul></ul><ul><ul><li>Changes in organizational in Work structure, nature of work, technology </li></ul></ul>
  6. 6. When Is Stress Bad? <ul><li>When the imbalance can’t be resolved </li></ul><ul><ul><li>role conflict </li></ul></ul><ul><ul><li>role ambiguity </li></ul></ul><ul><li>When the stress is long-term </li></ul><ul><ul><li>burn-out syndrome </li></ul></ul><ul><li>When the individual’s stress reaction is ineffective </li></ul><ul><ul><li>coping that “numbs” the experience of stress </li></ul></ul><ul><ul><li>coping that doesn’t change the situation </li></ul></ul>
  7. 7. Reactions to Stress <ul><li>Alarm </li></ul><ul><ul><li>increase in anxiety, fear, sorrow or loss </li></ul></ul><ul><li>Resistance </li></ul><ul><ul><li>attempt to control stress using defense mechanisms </li></ul></ul><ul><li>Exhaustion </li></ul><ul><ul><li>stop trying to defend against stress; stress related pathology occurs in this stage </li></ul></ul>
  8. 8. Stress and the Individual <ul><li>Assumption : Stress is something one does to oneself </li></ul><ul><ul><li>stress is internally generated by worry, doubt, anxiety </li></ul></ul><ul><ul><li>some individuals experience stress as a chronic state , or generate stressful experiences </li></ul></ul>
  9. 9. Stress as a Person/Situation Interaction <ul><li>Assumption : Events trigger stress, but people respond to stress differently </li></ul><ul><li>Resiliency factors moderate stress </li></ul>Stressors Reaction Resiliency
  10. 10. Personal Characteristics Influencing Stress <ul><li>Hardiness : </li></ul><ul><ul><li>commitment, challenge, internal locus of control </li></ul></ul><ul><li>Physiological resiliency : </li></ul><ul><ul><li>cardiovascular health, dietary control, rest </li></ul></ul><ul><li>Social Support : </li></ul><ul><ul><li>close emotional ties, common experiences, supportive interactions, mentors, teams </li></ul></ul>
  11. 11. Managing Your Own Stress <ul><li>Recognize and observe your own stress reactions (e.g. irritability, muscle tightness, fatigue, sleep disorder, distractibility, confusion, etc. </li></ul><ul><li>Learn to reframe </li></ul><ul><ul><li>Do you realize that </li></ul></ul><ul><ul><li>Isn’t it great that </li></ul></ul><ul><li>Events can trigger but it’s the meaning we place on the words or event which causes the stress </li></ul>
  12. 12. Developing Resiliency <ul><li>Some stressors will not go away </li></ul><ul><li>Resiliency increases capacity to withstand negative effects of stress </li></ul>
  13. 13. Managing Your Own Stress (cont.) <ul><li>Take care of yourself </li></ul><ul><ul><li>balance your life, align what’s most important to you... </li></ul></ul><ul><ul><li>build physical resiliency through exercise, diet and rest </li></ul></ul><ul><ul><li>build psychological resiliency through hardiness, small wins, and relaxation </li></ul></ul><ul><ul><ul><li>process and integrate thoughts and feelings through writing and spiritual activities </li></ul></ul></ul><ul><ul><li>build social resiliency by developing supportive relationships </li></ul></ul>
  14. 14. The Ten slices of life (Nathanson) <ul><li>Study (education) </li></ul><ul><li>Health (sleep/exercise) </li></ul><ul><li>Community (volunteer) </li></ul><ul><li>Wage (primary job) </li></ul><ul><li>Family (time with family) </li></ul><ul><li>Home (duties at home) </li></ul><ul><li>Fee (what you can sell) </li></ul><ul><li>Hobby (spare time) </li></ul><ul><li>Leisure (doing nothing) </li></ul><ul><li>Mind (brain work) </li></ul>
  15. 15. The Ten slices of life cont. <ul><li>Add up the available hours in a month (672) </li></ul><ul><li>Figure out the hours and % for each category </li></ul><ul><li>Look at where you spend your time now </li></ul><ul><li>Look at where you plan to spend your time 5 years from now? </li></ul><ul><li>Observations? </li></ul>
  16. 16. Managing Your Own Stress (cont.) <ul><li>Align your goals with what you prize the most </li></ul><ul><li>Create 3-5 five year, < one year and daily goals which align to what you prize the most </li></ul><ul><li>Follow your vocational passion </li></ul><ul><ul><li>Your perfect day! Talk about it </li></ul></ul><ul><li>Laugh at yourself </li></ul>
  17. 17. Summary <ul><li>Stress is always present </li></ul><ul><ul><li>The challenge is how you deal with it </li></ul></ul><ul><ul><ul><li>How you recognize it </li></ul></ul></ul><ul><ul><ul><li>How you react to it </li></ul></ul></ul><ul><ul><ul><li>How prepared you are for it </li></ul></ul></ul><ul><ul><ul><li>What you do to deal with it and lower your reaction to it </li></ul></ul></ul><ul><ul><li>The good news is the strategies you use are up to you </li></ul></ul>