2. Biological response to a stimulus/situation
perceived to be threatening or different.
A survival technique ingrained in humans
Stimulates “fight or flight” physical responses
Hormones/chemicals released (adrenaline, cortisol &
norepinephrine) to prepare the body for physical action
Blood diversion to muscles, shutting down unnecessary
bodily functions such as digestion/brain functions.
*The physical & emotional response to change*
What is Stress?
(SMS, 2015)2
3. Stressors exist in every sector of life
Work, social, family/home, financial, health, environmental, etc.
Not all stress is negative
Pushes us to act
Increases concentration
Helps us act quickly in threatening situations
Imperative to survival
Chronic stress VS acute/situational stress
21rst century work stress
Stress is Unavoidable
3
(APA, 2016)
5. Be realistic with your stress management goals
Stress can’t be eliminated, only managed
Know your stressors
Finds ways to decompress
Incorporate relaxation techniques
Prioritize your health
Focus on nutrition, exercise & sleep
Plan ahead
Utilize your social community
Make life changes
Find time for your passions
Have realistic expectations
Stress Management
"When we refuse to
balance the
overwhelming demands
of work, home, family,
friends, and personal
growth, stress will be
the natural result."
Mary Southerland
5
(IWoW)
7. Everyone and every life is different
Work, social, family/home, financial, health, environmental
Prioritize self-reflection
Make a list
Find patterns and responses in stressors
Develop healthy responses
Avoid dealing with stress in unhealthy ways (i.e.:
overeating/unhealthy eating, abusing
cigarettes/drugs/alcohol).
Know Your Stressors
7
(WebMD)
10. Take time to recharge
Carve out time each day for you
Find positive outlets and hobbies
Journaling
Coloring
Reading
Make time for passions
Practice self-care
Find Ways to Decompress
"Have a variety of interests.
These interests relax the mind
and lessen tension on the
nervous system. People with
many interests live, not only
longest, but happiest." George
Matthew Allen
10
(IWoW)
12. Deep breathing in a quiet location with eyes closed
Slow breaths in & out
4:2:4 method
Focus on clearing your mind
Practice abdominal breathing
A few minutes of daily meditation can ease stress
“Research suggests that daily meditation may alter the
brain’s neural pathways, making you more resilient to
stress,” says psychologist Robbie Maller Hartman, PhD.
(Moninger, 2013)
Meditation & Breathing
12
(WebMD)
13. Ancient meditation & body pose practice
Harmonize the body & mind
Known to provide calming benefits
Pairing movement with breath calms nervous system
Brings you to the present
Different poses serve different purposes
Relaxing or invigorating
Improves range of motion
Yoga & Stretching
13
(Yoga Journal)
20. 20
"Once you have established that
you are suffering from stress,
start re-evaluating your life. Look
at the physical and emotional
health well during this time."
Mat Fox
21. Stress can be eased through diet
Drops in blood sugar affect stress & anxiety
Eat every 3 -5 hours
Limit sugar and refined carbohydrates
Stick to starches like sweet potatoes and plantains
Eat plenty of healthy fats and protein
Fill plate with veggies
Moderate caffeine consumption
Aim for 64 oz. water daily
Nutrition
21
22. Do exercises you enjoy
Weight lifting, running, yoga, hiking, biking, walking
Mix it up to avoid boredom & challenge your body
Move most days of the week
30 – 60 min/day
Break up workouts
Combine exercises to balance benefits
Exercise
22
23. Allow your body to rebuild and repair
Aim for 7 – 8 hours per night
Utilize relaxation techniques to wind down
Create an environment that encourages sleep
Avoid eating 3+ hours before bed
Limit technology consumption
Sleep
23
25. Mindset & perspective are everything
Utilize breathing techniques & mantras
“I can handle this.”
“It will all work out.”
“I am in control of how I respond to things.”
Think Positive
25
“We don’t have much control over the events around us, but we
have almost total control over how we interpret them.”
Robert Epstein
(Peláez, 2011)
26. Humans don’t exist in a vacuum – we need each other
Find support in person, online & over the phone
Tap into your social networks
Join groups of people with similar interests
Know when to ask for help
Self-help sites online
Support groups
Utilize your personal connections (i.e.: family, friends)
Gain new perspectives, keep connections strong
Utilize Your Network
26
27. Stress can be mitigated with proper planning
Use weekends to plan for the upcoming week
Organize events, meal prep, schedule downtime
Utilize technology
Shared calendar apps (i.e.: Google Calendar)
List apps (i.e.: ColorNote)
Organization apps (i.e.: Pinterest)
Plan Ahead
27
29. “In 2012, 65 percent of Americans cited work as a top
source of stress, according to the American Psychological
Association's (APA) annual Stress in America Survey. Only
37 percent of Americans surveyed said they were doing an
excellent or very good job managing stress.”
(APA, 2016)
29
30. “A 2013 survey by APA’s Center for Organizational
Excellence also found that job-related stress is a serious
issue. More than one-third of working Americans reported
experiencing chronic work stress and just 36 percent said
their organizations provide sufficient resources to help
them manage that stress.”
(APA, 2016)
30
31. Compensation imbalance
Excessive workloads/expectations
Lack of opportunities for growth/advancement
Work that isn't engaging/challenging
Low social support
Lack of control over job-related decisions
Conflicting demands/unclear performance expectations
Lack of tools/training to perform tasks well
Workplace Stressors
(APA, 2016)31
32. Set boundaries
Establish small goals
Take frequent, short breaks
Organize your work space & Inbox
Breathe
Stretch at your desk
Say no/delegate/ask for help
Keep open communication with supervisor/manager
Ask for responsibilities that give sense of control
Seek continuous training and development
Plan ahead for upcoming week
Managing Career Stress
32
(APA, 2016)
