Learning Pool: Work/Life Balance 2: Managing Stress Successfully


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By using this presentation you will learn:

- The difference between good stress and bad stress
- The link between good stress and happiness
- How to build more good stress into your life
- How to develop your own stress management strategy

Published in: Health & Medicine, Career
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Learning Pool: Work/Life Balance 2: Managing Stress Successfully

  1. 1. Managing Stress
  2. 2. My Adventures in Stress – Bad & Good Work Money Relationships Health © www.soulambition.co.uk
  3. 3. Your Story? © www.soulambition.co.uk
  4. 4. How do you currently try to manage stress?ExerciseRelaxationTalking issues throughEscapismComfort eating/drinkingOther? © www.soulambition.co.uk
  5. 5. What is stress? First used in biological sense by Hans Selye, in the 1930s Reaction to a stimulus (stressor) – real or imagined “A condition or feeling experienced when a person perceivesthat demands exceed the personal and social resources theindividual is able to mobilize” (Lazarus) Can be +ve (eustress) or -ve (distress) Eustress is necessary to thrive Distress can cause severe problems when very acute orchronic © www.soulambition.co.uk
  6. 6. Some common sources of distress Social – problems or trauma in relationships withpartners, friends, family, co-workers, etc Biological – chronic pain, poor sleep, poor diet,depression, poor mobility, etc Environmental – conditions at home or work(noise/light/temperature levels etc) Life Changes – unemployment, debt,bereavement, sudden illness, etc © www.soulambition.co.uk
  7. 7. What is eustress? “A condition or feeling experienced when a personperceives that demands can be met with the personaland social resources the individual is able to mobilize”! “Rising to a challenge” Performance – giving “the edge” Feelings of excitement, anticipation, positiveexpectation – nervousness isnt overwhelming “Flow” – aka happiness! © www.soulambition.co.uk
  8. 8. Know the difference! Eustress is positive and aids performance –relaxation would impair performance! (E.g. Thinkperforming arts, sports) Eustress should be sought out/created – stretchgoals, leaving comfort zone Distress must be managed – the source(s) andthe reaction(s) Distress can be a great source of learning Most importantly: choose your story. © www.soulambition.co.uk
  9. 9. Some symptoms: DistressPoor concentration/memoryAnxiousness/racing thoughtsIrratibility/snappingFeelings of overwhelmDepressionPoor sleep (too much, too little, heavy dreaming)Isolating yourself, or inability to be aloneProcrastinating or neglecting responsibilitiesUsing food, alcohol, drugs etc. to manage mood © www.soulambition.co.uk
  10. 10. More symptoms: DistressSkin conditionsHeadachesNausea/dizzinessChest painDigestive problemsFrequent coldsUnexplained bruisesPoor hair healthNail biting, etc © www.soulambition.co.uk
  11. 11. Coping with Distress © www.soulambition.co.uk
  12. 12. Identify the Source(s): External – other people, environment/circumstances Internal – my perceptions (aka my story), shaped bybeliefs, previous experiences, other peoples stories © www.soulambition.co.uk
  13. 13. Blame v. Responsibility: My Business Your Business Any OtherBusiness [Adapted from “Loving What Is”, Byron Katie] © www.soulambition.co.uk
  14. 14. What Can You Change? Yourself: Focus on “my business” Your story – challenge beliefs, use “wouldnt it be nice if...” ifpositive thinking feels too much Get positive story in place, then... Other people – ask for what you need, say no, ask to beheard (you can only ask, not demand) Environment – make changes where you can, considerleaving – perhaps temporarily (e.g. from an argument) orpermanently (e.g. from a job – all about choice © www.soulambition.co.uk
  15. 15. “Resilience is the human capacity to deal with, overcome, learn from or even be transformed by adversity” [Edith H. Grotberg,1999] © www.soulambition.co.uk
  16. 16. What ResourcesCan You Draw On? © www.soulambition.co.uk
  17. 17. Internal resources: Self-belief – how have you overcome adversity in thepast? With which skills? Choose your thoughts (use mood as guide) – whats thebetter-feeling thought? (Re-framing) Perspective: mountain or molehill? Take issue(s) just seriously enough to plan helpfulaction... ...Dont catastrophise! Play down importance &likelihood of consequences (without sticking head insand!) © www.soulambition.co.uk
  18. 18. Internal resources (continued): Find lesson or opportunity for growth Use your imagination – creative problem-solving,visualisation Hope & trust – even before finding solution Positive self-talk – words like determination,courage, opportunity, solution, energy, etc; “I canhandle it!” (with help) Be kind to yourself! Appreciate what is good, to help mood, energylevels & perspective © www.soulambition.co.uk
  19. 19. Internal resources (continued): Activity management: prioritise (Coveys “4Quads” – urgency/importance) Try choosing top 3 critical to-dos Say no/yes carefully, only so many hours in theday! Review tasks: automate, delegate, ditch Break down goals/large tasks into manageabletasks Create new habits, behaviours & structure Revive interests & passions, find new ones © www.soulambition.co.uk
  20. 20. Physical resources: B.R.E.A.T.H.E! Slow and low... Get ample, regular sleep create right environment say stop! when find yourself ruminating, avoid mental stimulation before sleep consider notebook/pen by bed maintain routine Get plenty of hydration! Exercise (interval training) Eat well – watch sugar, caffeine, over-processedfood, trans fats etc © www.soulambition.co.uk
  21. 21. Physical resources (continued): Meditate (YouTube a good resource) Get massages (professional, friend/partner, TheGenie!) Practice Yoga, Tai Chi, etc De-clutter – rooms, inbox, social life, mind Make the most of your environment Escape? Take considered action. Theory is not enough &ignoring problems can make them worse. © www.soulambition.co.uk
  22. 22. People/informational resources: Friends & family Colleagues, boss, HR, Trade Union, etc Professionals – GP, C.A.B., coaches, mentors, trainers,dieticians, etc Forums, support groups Websites, courses, webinars, podcasts Philosophical and/or spiritual resources Dont bottle things up; seek help and/or info Use feedback constructively (no such thing as failure –constant learning) © www.soulambition.co.uk
  23. 23. Create an exciting, inspiring vision of yourself handling things well, being focused and in control and adapting to changes as life happens. © www.soulambition.co.uk
  24. 24. Perception is reality.Choose a healthy, helpful story. © www.soulambition.co.uk
  25. 25. Recommended ReadingTotal Relaxation (Book & CD) – John HarveyDeveloping Resilience: A Cognitive BehaviouralApproach - Michael NeenanThe Power of Now - Eckhart TolleLoving What Is - Byron Katie © www.soulambition.co.uk
  26. 26. Recommended Reading (continued)Peace Is Every Step: The Path of Mindfulness inEveryday Life - Thich Nhat HanhMind Over Mood: Change How You Feel By Changingthe Way You Think - Christine A Padesky and DennisGreenberger © www.soulambition.co.uk
  27. 27. Send your questions and comments to tracy@soulambition.co.uk For ideas, inspiration, useful links and motivation: www.soulambition.co.uk www.facebook.com/soulambition © www.soulambition.co.uk