Stress Management 101

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Stress is our body's reaction when major demands are placed on us, causing us to have to adjust. We can't eliminate all stress from our lives, but we can learn skills for managing it effectively.

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Stress Management 101

  1. 1. Stress Management 101 Presented by CIGNA Employee Assistance Program 1 Copyright 2008 CIGNA HealthCare – Confidential & Privileged – Not for Distribution
  2. 2. Seminar Goals Learn what stress is and what causes it Learn how to manage stress Become familiar with the elements of a healthy support system Learn self care and self management skills Practice relaxation skills Develop a personal stress care plan 2
  3. 3. Signs of Stress Behavioral/Emotional Physical Irritability Headache Feelings of anger or frustration Low energy Increased tobacco or alcohol Upset stomach use Muscle aches Disrupted eating patterns Sexual Difficulties Communication Difficulties High Blood Pressure Difficulty Sleeping 3
  4. 4. Possible Causes of Stress Personal Relationships Financial commitments Major Life Events Work Lack of sleep Illness 4
  5. 5. Managing Stress Develop support systems Take care of yourself Take charge of your time Resolve Conflict Relax Know how to manage change 5
  6. 6. Support Systems Supportive people are those who: Listen Provide honest feedback Support Nurture Respect 6
  7. 7. Self-Care Avoid perfectionism Engage in positive self-talk 7
  8. 8. Self-Care cont. Practice being assertive Assess effect of workaholism 8
  9. 9. Self-Care Vary work and play activities Relax Exercise Nutrition 9
  10. 10. Managing Your Time Plan/prioritize daily One project at a time Know your peak time Don’t procrastinate/set deadlines Reward yourself Organize Delegate 10
  11. 11. Resolve Conflict Identify unresolved or displaced anger Create win/win solutions 11
  12. 12. Relaxation Schedule “do nothing” time Laugh Avoid the “happy hour trap” Practice relaxation techniques 12
  13. 13. Managing Change Plan changes thoughtfully Make easy changes first One change at a time Practice change for 3 weeks Assess enjoyment level and results Keep or drop change Be patient 13
  14. 14. References 1. Holmes, T. H. & Rahe, R. H. (1967). The social readjustment rating scale. Journal of Psychometric Research, 11, 213-218. 2. Kansas Department of Health and Environment. (n.d.). What’s Your Communication Style. Retrieved July 3, 2008 from: http://www.kdheks.gov/kdhe_news/2006/may/download/Whats_your_communication_style .pdf 14

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