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The essential stress survival guide


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An interactive 1/2 day seminar on Surviving stress. What is Stress? What are its effects? What are the differences between men and women? How do you manage/ Reduce/ Eliminazte stress?

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The essential stress survival guide

  1. 1. The Essential StressThe Essential Stress Survival GuideSurvival Guide
  2. 2. Mark SuttonMark Sutton Life-Coach. Life Without Limits. ( Facebook Page: Life Without Limits
  3. 3. Start With The End InStart With The End In MindMind Interactive introduction to Stress and Stress management. Raise Awareness. Definition, Response, Symptoms. Men versus Women. Common sources of Stress. Perceptions, Thoughts and Stress. Beliefs, Values and Roles. Managing and Reducing
  4. 4. Defining StressDefining Stress Most accepted Definition: “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.” Is Stress all bad? Good Stress: Challenges and threats Bad stress: Too much Acute stress/ Episodic Acute Stress. Chronic Stress.  90% of all doctors visits are stress related
  5. 5. The Stress ResponseThe Stress Response Hardwired Evolutionary Response. Flight or Fight. Stress Hormones: Cortisol and Adrenaline. Any perceived threat to our comfort/wellbeing.
  6. 6. Signs and SymptomsSigns and Symptoms Physical Behavioural  Raised cholesterol: Heart disease.  High Blood pressure: Strokes.  Headache, Nausea, Dizziness.  Asthma, Skin Problems.  Muscular pain (lower back), Clenched Jaws, Grinding Teeth.  Tight or Dry throat, Pounding heart, Increased Perspiration.  Appetite change: Weight Loss or Gain, Diabetes  Indigestion, Stomach Cramps, Peptic ulcer, Constipation, Diarrhoea.  Sleep disturbance: Fatigue Depression, Mood swings Withdrawal, Isolation, Loss of Interest in Self. Negative feelings. Easily Irritated/ Angered . De-motivation. Difficulty Concentrating or Thinking. Diminished/Increased Sex Drive. Increase in Smoking and use of Alcohol or drugs.
  7. 7. Men V WomenMen V Women Greatest Stressor: Relationship loss in Women, Performance failure in Men. (Self- Esteem). Women: Oxytocin (calming). Tend and Befriend. Men: No Oxytocin, bottling feelings and emotions and withdrawal and closing off.
  8. 8. Signs and SymptomsSigns and Symptoms Exercise: Signs of Stress. Not a medical questionnaire. Add up the number of “a” answers. It is an indication of areas where stress management techniques may be useful.
  9. 9. Lifestyle StressLifestyle Stress Areas in Life where Stress Occurs. Workplace Stress. Relationship Stress: Family/ Friends. Relationship Stress: Intimate . Financial Stress. Personality Trait Stress.
  10. 10. Manage and EliminateManage and Eliminate StressStress
  11. 11. Stress ManagementStress Management Changing your response: Attitudes and Behaviours. Increasing awareness. Immediate Effects: Staying Calm. Talk it out. Escape. Managing Current Stress: Communication , Conflict Resolution. Work /Life Balance, Peer Support. Planning and Organising . Time and workload management. Relaxation, Health, Lifestyle.
  12. 12. PerceptionPerception Is Stress Internal or External? Stress is most commonly internal: Perception Perception based on thoughts. Values/Beliefs/Attitude/Life Experience. Roles. Relationships and responsibilities.
  13. 13. What do What do you see?
  14. 14. There's a face... and the word liar What do What do you see?
  15. 15. Which of the centre circles are the biggest?
  16. 16. they're both the same size Which of the centre circles are the biggest?
  17. 17. What does the sign say?
  18. 18. Beliefs, Values and Roles.Beliefs, Values and Roles. Beliefs connect us to the world (Ideological). Values derived from Beliefs (Societal). Roles: Relationships and Responsibilities. Which is more important? Values dictating your Roles, or Roles dictating your values. “Your beliefs beget your values which beget your roles”
  19. 19. ExerciseExercise Prioritise your Values on the values wheel. List and Prioritise your Roles. Do you bring your values into your roles? Is this a source of Stress? What do you need to do to match the value and role? What action are you going to undertake to do this? What could stop you doing it? When are you going to do it?
  20. 20. Feelings and EmotionsFeelings and Emotions Both sensations experienced. Feelings: external stimuli, Emotions: from the mind. Feelings :physical sensations and mental states (reaction to a thought). Feelings: Often temporary, subside once the stimulus is no longer present. Emotions Long term: Years. False Evidence Appearing Real
  21. 21. Emotional IntelligenceEmotional Intelligence Aware of your emotions: In control of them, rather than controlling you. Its the ability to recognise and manage your feelings and those of others. Daniel Goldman: IQ 20% success work. 1% in life. The rest is Emotional Intelligence and environment.
  22. 22. Emotional IntelligenceEmotional Intelligence 1. Self Awareness – emotional self awareness, accurate self assessment, self confidence 2. Relationship Management – inspirational leadership, influence, developing others, change catalyst, conflict management, building bonds, teamwork and collaboration 3. Self Management – emotional self control, transparency, adaptability, achievement, initiative, optimism 4. Social Awareness – empathy, organizational awareness, service
  23. 23. Changing Your ThinkingChanging Your Thinking Responsible for own feelings and change your Perceptions 60,000 thoughts/day, 85% repeated, 45% Negative – old habits New thinking requires awareness of the old thinking! Self-Perception is Key – Always have Choice! Listen to your self talk
  24. 24. Behaviours Responses Emotions AttitudesMotivations Perception, Beliefs, Values, Purpose Feelings
  25. 25. The Scoping processThe Scoping process Step 1: FAST FREEZING. Step 2: OBSERVING AND NOTICING. Step 3: RECORDING. Step 4: INTERRUPTING. Step 5: CHOOSING. Step 6: NOTICING. Step 7: LEARNING.
  26. 26. ExerciseExercise  Call To Mind a Stressful experience: Write down  The facts of the situation or event.  What you were thinking.  What you were feeling.   The physical symptoms you experienced.  Write down what you would do differently.
  27. 27. AttitudeAttitude Our way of approaching life and is how we express our thoughts and feelings. The one thing we can change about ourselves. Its when things go wrong that we gain a clear picture of the type of attitude we have. Success in life is 85% attitude and 15% Aptitude (Harvard Study)
  28. 28. PessimismPessimism
  29. 29. Benefits of OptimismBenefits of Optimism Healthier. Greater Achievement. Persistence. Emotional Health. Increased Longevity. Less Stress.
  30. 30. PerfectionismPerfectionism
  31. 31. Stress and ChangeStress and Change Fear of change: Failure and Success, Unknown. The 4 C’s: Comfort (passive),Challenge (active), Creative (active), Content (Passive) Change is a threat= Stress Chinese 2 symbols for Crisis: Danger. Opportunity.
  32. 32. Managing ChangeManaging Change Healthy Lifestyle/ Know yourself. Identify, Accept and be Open. Deal with what you can now, Be patient. Make room/ Practice Flexibility. Anticipate change – plan adequately. See the big picture. Grieve. Seek advice from others. Learn what’s offered from change.
  33. 33. Work/Life BalanceWork/Life Balance Work/Life Balance exercise. Select one area that the answer was true  or pretty true. What answer would you like to have (if any)? List what action(s) you are going to undertake to do this? What could stop you doing it? When are you going to do it? How will you know it has been completed?
  34. 34. CommunicationCommunication
  35. 35. CommunicationCommunication Why Is effective communication important? When is Communication Effective? Relationship between sender and receiver good. Clear objectives. Few distractions. Good sending and receiving. Eye contact . Speech is clear.
  36. 36. CommunicationCommunication Sending Skills: 7% Words. 38% Tone of Voice. 55% Body language. Sending Skills: What, When, Where and How (Tone, Strength, Pitch,  Speed). Use appropriate words, be clear, concise and simple. Use eye contact and be aware of your facial expressions. Be aware of your body language.
  37. 37. CommunicationCommunication Is Talking or Listening more Important? Seek first to understand. We are far more likely to get others to listen if we listen fully  to their  viewpoint. Exercise: What type of listener are you? To do’s. Put the talker at ease. Limit your own talk/be patient/don’t interrupt. Remove distractions be attentive and Focused. Be non-judgemental, sincere and genuine. Be aware of body language.
  38. 38. Manage and EliminateManage and Eliminate StressStress Effective Communication/ Conflict Resolution Assertive Communication. Listening.  Give in Occasionally. Take one Thing at a time. Go Easy with Criticism. Respond to criticism with empathy. Make yourself available. Take a time out.
  39. 39. Manage and Eliminate StressManage and Eliminate Stress Effective strategies for handling Conflict. Stay focused on current conflict. Try to see their point of view. Take responsibility for what’s yours. Use “I” messages. Look for Compromise/ Solution. Don’t give up. Ask for help if you need it. Get in touch with your feelings. Know when its not working.
  40. 40. How to manage andHow to manage and Eliminate stressEliminate stress Time Management Goal Setting. Planning. Prioritising. Organising. Take one Thing at a time .
  41. 41. Time ManagementTime Management Planning On course to achieving goals and objectives. Planning is the difference between being REACTIVE and PROACTIVE. Set priorities. Reduce stress. 1 minute planning, gain 10 in execution.
  42. 42. Time ManagementTime Management Daily Planning Plan your day the night before Make a list of “Have To” do and “Want to” do. Execute the most important task in the first 90 minutes of the workday.
  43. 43. Time ManagementTime Management Prioritise using the ABCDE System. A) Very important, must be done or face serious consequences. (subcategories A1, A2, A3 etc.). B) Tasks you should do, failure gives minor consequences. Finish A Tasks first. C) Something that would be Nice to do. No consequences if you should fail. D) Delegate as much as you can so you can concentrate on all the A tasks. E) Eliminate, it makes no difference if this task is ever done.
  44. 44. Manage and EliminateManage and Eliminate Stress.Stress. Handle your Workload Commitments within limits and review. Don’t overpromise. Vary your work routine. Take breaks. Set limits. Shun the superman urge.
  45. 45. Manage and EliminateManage and Eliminate StressStress Peer support Social Group. Circle of Friends. Cultivating a Network.
  46. 46. Manage and EliminateManage and Eliminate StressStress Staying Healthy Diet. Exercise regularly. Sleep. Sex. Relaxation.
  47. 47. RelaxationRelaxation Effects Safety valve Stress reducer Relieves fatigue Promotes sleep Allows us to be calmer Gives us time for ourselves Four characteristics common to all effective Relaxation techniques. Quiet environment, passive attitude, comfortable position, constant stimulus.
  48. 48. The Two Minute StressThe Two Minute Stress BusterBuster Deep Breathing: Calms. Relaxes. Present. Guided exercise:
  49. 49.
  50. 50. SummarySummary Stress is a Hardwired evolutionary response. Chronic stress is a major factor contributing to illness. Stress is internal and based on perceptions. Stress occurs in all aspects of life and can be personality related. Stress management involves: Dealing with the feeling immediately, staying present. Managing and reducing stress by changing to a healthy, balanced lifestyle, Planning and effective Communication and conflict resolution skills. Changing attitudes and behaviours that cause stress Increasing awareness and your response to stressors