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stress management

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stress management

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stress management

  1. 2. m OVI N G b EYO N D s TRE S S
  2. 3. WIIFM … <ul><li>Understand the impact of stress on your life </li></ul><ul><li>Evaluate life satisfaction </li></ul><ul><li>Learn steps to restore balance </li></ul><ul><li>Implement practices to reduce stress on a personal level </li></ul><ul><li>Implement steps to reduce stress in our organization </li></ul>
  3. 4. Benefits <ul><li>Enhanced relationship at work & home </li></ul><ul><li>Control Distractions </li></ul><ul><ul><li>Less wastage of time </li></ul></ul><ul><li>Increased </li></ul><ul><ul><li>Productivity </li></ul></ul><ul><ul><li>Effectiveness </li></ul></ul><ul><li>Focus on tasks at hand </li></ul>
  4. 5. History of stress <ul><li>Agricultural Age </li></ul><ul><ul><li>stress from threat of catastrophic weather in destroying crops </li></ul></ul><ul><li>Industrial Age </li></ul><ul><ul><li>stress from new ways of doing things involving new machinery and techniques </li></ul></ul><ul><li>Information Age </li></ul><ul><ul><li>stress from technology keeping us connected “24/7” – causing overwhelm with information and with emails, faxes & phone calls </li></ul></ul>
  5. 6. What is stress? - A perceived threat - real or imagined to one’s mind, body, spirit or emotion
  6. 7. What is work stress? Harmful physical and emotional responses that occur when the requirements of the job do not match the capabilities, resources or needs of the employee
  7. 8. Stress at home <ul><li>Two-parent family </li></ul><ul><ul><li>working long hours/commute time </li></ul></ul><ul><ul><li>caring for children & elderly parents </li></ul></ul><ul><ul><li>household responsibilities </li></ul></ul><ul><li>Single parent family </li></ul><ul><ul><li>same as above but challenges are more extreme </li></ul></ul><ul><li>Struggle with work/life balance </li></ul><ul><ul><li>leads to eating fast/unhealthy diets </li></ul></ul><ul><ul><li>little personal time </li></ul></ul><ul><li>Problems with </li></ul><ul><ul><li>sleep/fatigue </li></ul></ul><ul><ul><li>anger management </li></ul></ul><ul><ul><li>more… </li></ul></ul>
  8. 9. Causes for Stress <ul><li>fear </li></ul><ul><ul><li>of the new, the unknown </li></ul></ul><ul><ul><li>of conflict </li></ul></ul><ul><ul><li>of taking a risk </li></ul></ul><ul><ul><li>of developing trust </li></ul></ul><ul><ul><li>of inability to cope with changed circumstances </li></ul></ul><ul><li>feelings </li></ul><ul><ul><li>of personal insecurity </li></ul></ul><ul><ul><li>of vulnerability </li></ul></ul><ul><ul><li>of rejection </li></ul></ul><ul><li>need for approval </li></ul><ul><li>lack of tolerance for ambiguity </li></ul>
  9. 10. Levels of Stress DISTRESS HIGH LEVEL EUSTRESS
  10. 11. How to respond to Stress Change the situation
  11. 12. Time Management … Decide what is more important Value your Time Know what is it, you want time for
  12. 13. Communication … <ul><li>Share Information </li></ul><ul><li>More Ideas </li></ul><ul><li>Acknowledge Concern </li></ul><ul><li>Get Solutions </li></ul>
  13. 14. Communication <ul><li>They own </li></ul><ul><li>I own </li></ul><ul><li>WE OWN </li></ul><ul><li>Determine who owns the problem </li></ul>
  14. 15. Change the Outlook … <ul><li>It’s Overwhelming  </li></ul><ul><li>Here we go again!  </li></ul><ul><li>This won’t work  </li></ul><ul><li>I will not be able to correct this  </li></ul><ul><li>I’ll take it step by step  </li></ul><ul><li>This time things will be different  </li></ul><ul><li>Let me give another try  </li></ul><ul><li>It’s OK to say no sometimes  </li></ul>
  15. 16. Change the Situation … I have to be … I can’t Stand all this … It’s always or never
  16. 17. Stress has been linked to… <ul><li>Illness </li></ul><ul><ul><li>Heart disease </li></ul></ul><ul><ul><li>Cancer </li></ul></ul><ul><ul><li>Depression and Anxiety </li></ul></ul><ul><ul><li>Stroke </li></ul></ul><ul><ul><li>Immune disorders </li></ul></ul><ul><ul><li>Gastrointestinal problems </li></ul></ul><ul><ul><li>Diabetes </li></ul></ul><ul><ul><li>Lung Ailments </li></ul></ul><ul><li>Accidents </li></ul><ul><li>Suicide </li></ul>Depression
  17. 18. When will it end? <ul><li>Stressors change </li></ul><ul><ul><li>STRESS is CONSTANT </li></ul></ul><ul><li>Many lack skills/knowledge to counteract or avoid the stressors in our lives. </li></ul>Life is 10% how you make it & 90% how you take it
  18. 19. The Good News <ul><li>It’s possible to be proactive </li></ul><ul><li>Skills can be learned to counteract the effects of stress </li></ul><ul><li>Programs and resources are available to support a healthy body/mind and a healthy organization </li></ul>
  19. 20. “ I have a new philosophy. I’m only going to dread one day at a time.” Charles M. Schulz
  20. 21. Wheel of Life Exercise <ul><li>Identify areas of highest and lowest satisfaction </li></ul><ul><ul><li>Career </li></ul></ul><ul><ul><li>Money </li></ul></ul><ul><ul><li>Health </li></ul></ul><ul><ul><li>Friends/Family </li></ul></ul><ul><ul><li>Significant Other/Romance </li></ul></ul><ul><ul><li>Personal Growth </li></ul></ul><ul><ul><li>Fun/Recreation </li></ul></ul><ul><ul><li>Physical Environment </li></ul></ul>
  21. 22. Wheel Of Life <ul><li>Identify one area where you are most dissatisfied </li></ul><ul><li>Write 3 action steps to increase satisfaction in this area </li></ul><ul><li>Set time limit to complete these steps </li></ul>
  22. 23. Identify Energy Drainers <ul><li>Be mindful of what drains your energy in the following areas: </li></ul><ul><ul><li>Food (caffeine, refined carbs, sugar, fat, fast foods,nicotine etc.) </li></ul></ul><ul><ul><li>Thoughts (negative, judgmental, rigid - attached to beliefs) </li></ul></ul><ul><ul><li>Feelings (fearful, anxious, hopeless, worried etc.) </li></ul></ul><ul><ul><li>Sleep (caffeine, TV, other media, relationship or care-giving issues) </li></ul></ul><ul><ul><li>Environment (television, noise, pollutants, chemicals, computer, cluttered space etc.) </li></ul></ul><ul><li>Develop 3 action steps to help restore balance </li></ul><ul><li>Set time limit to complete these steps </li></ul>
  23. 24. Only 25% of all Americans know their next-door neighbors. National Geographic
  24. 25. “ Human beings are remarkably resilient. They can deal with almost anything as long as they do not become too isolated.” Harvard Business Review
  25. 26. Strategies for Reducing Stress <ul><li>Difference between “good” and “bad” stress </li></ul><ul><li>Hold relaxation and/or stress reduction sessions </li></ul><ul><li>Deal with “sick building syndrome” </li></ul><ul><li>Create community atmosphere & discourage isolation caused by technology </li></ul>
  26. 27. Stress reducing strategies cont. <ul><li>Use nature oriented art and music for relaxation </li></ul><ul><li>Identify/use your strengths </li></ul>
  27. 28. 7 Steps for Personal Stress Reduction <ul><li>On a regular basis: </li></ul><ul><ul><ul><li>Develop sense of belonging </li></ul></ul></ul><ul><ul><ul><li>Practice one body/mind exercise 2-3X week </li></ul></ul></ul><ul><ul><ul><li>Practice meditation 10-20 minutes 1-2X daily </li></ul></ul></ul><ul><ul><ul><li>Learn to think/speak more objectively and being nonjudgmental </li></ul></ul></ul><ul><ul><ul><li>Practice sound nutrition/aerobic exercise </li></ul></ul></ul><ul><ul><ul><li>Use art, music, humor, nature for increased energy </li></ul></ul></ul><ul><ul><ul><li>Develop a belief system </li></ul></ul></ul>
  28. 29. Practices that counteract the harmful effects of stress <ul><ul><li>Mindful Meditation </li></ul></ul><ul><ul><ul><li>Focus on one thing - focus on word or breath </li></ul></ul></ul><ul><ul><ul><li>As thoughts intrude, passively disregard them and return to word or breath </li></ul></ul></ul><ul><ul><ul><li>Practice 10-20 minutes a day 1-2X a day </li></ul></ul></ul><ul><ul><li>Mindful Movement </li></ul></ul><ul><ul><ul><li>Focus on muscle movement – practice elicits same response as above </li></ul></ul></ul><ul><ul><ul><li>Practice 20 minutes a day </li></ul></ul></ul>
  29. 30. Major points revisited <ul><li>Understand the escalating impact/cost of stress at home/work </li></ul><ul><li>Importance of identifying stressors and being proactive </li></ul><ul><li>Learn to monitor reactions to stressors </li></ul><ul><li>Develop body/mind skills to counteract stress </li></ul><ul><li>Develop steps to reduce stress on organizational level </li></ul>
  30. 31.  THANKS 

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