Stop Stressing


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Stop Stressing

  1. 2. What is stress ? <ul><li>Stress is the tension you feel </li></ul><ul><li>when there are more demands </li></ul><ul><li>than you afford. These pressures </li></ul><ul><li>maybe from your relationships, </li></ul><ul><li>work, home or other. </li></ul>
  2. 4. Why be concerned about stress? <ul><li>Stress can prevent you from reaching personal & professional goals. </li></ul><ul><li>Damage relationships </li></ul><ul><li>Reduce productivity </li></ul><ul><li>Affect health </li></ul><ul><li>Drain energy </li></ul>
  3. 5. Types of stress <ul><li>Eustress: </li></ul><ul><li>good stress or healthy stress that energize to win a competition, increase performance, fire-up success </li></ul>
  4. 6. Types of stress <ul><li>Distress: </li></ul><ul><li>acute stress (appears during or after the event is over) </li></ul><ul><li>chronic stress (lasts for a long instance) </li></ul>
  5. 7. The downside of stress is that too much can lead to early burnout & too little cause people to under produce
  6. 8. eustress <ul><li>It is the dynamic power of worry </li></ul><ul><li>Worry is our natural defense to a threatening situation, helping us to react quickly & effectively. </li></ul>
  7. 9. Eustress energize you to: <ul><li>Meet critical deadlines </li></ul><ul><li>Present an exciting proposal </li></ul><ul><li>Solve new problems </li></ul><ul><li>Feel in control </li></ul><ul><li>Contribute to a team effort </li></ul><ul><li>Learn new skills </li></ul><ul><li>Start a new job </li></ul><ul><li>Deal with a crisis </li></ul>
  8. 10. The basic equation of worry <ul><li>Increased vulnerability +decreased power= </li></ul><ul><li>increased worry </li></ul><ul><li>( which hinders you from making rational decisions & taking positive actions to resolve problems) </li></ul>
  9. 11. Increased vulnerability <ul><li>Causes you to exaggerate </li></ul><ul><li>danger, so that a small </li></ul><ul><li>problem becomes a </li></ul><ul><li>huge nightmare. </li></ul>
  10. 12. A feeling of decreased power <ul><li>Causes you to underestimate </li></ul><ul><li>or forget the power you </li></ul><ul><li>have to combat danger. </li></ul>
  11. 13. What causes stress? <ul><li>Changes in work place </li></ul><ul><li>Unhealthy work environment </li></ul><ul><li>Individual responses </li></ul>
  12. 14. Changes in work place <ul><li>Change of job, assignment or team </li></ul><ul><li>Change in job security </li></ul><ul><li>Change in workload </li></ul><ul><li>Change in pay </li></ul>
  13. 16. What makes work environment unhealthy ? <ul><li>Workaholic office culture </li></ul><ul><li>Difficult supervisor </li></ul><ul><li>Negative coworkers </li></ul><ul><li>Work overload </li></ul>
  14. 18. Individual responses <ul><li>Loss of collegial community </li></ul><ul><li>Fear of failure </li></ul><ul><li>Job burnout </li></ul><ul><li>Low self-esteem </li></ul><ul><li>Lack of trust </li></ul>
  15. 20. What does stress do to you ?
  16. 21. Stress can affect you: <ul><li>Physically </li></ul><ul><li>Emotionally </li></ul><ul><li>Behaviorally </li></ul><ul><li>mentally </li></ul>
  17. 22. physically
  18. 23. emotionally <ul><li>Irritability & impatience </li></ul><ul><li>Depression </li></ul><ul><li>Low self-esteem </li></ul><ul><li>Loss of interest </li></ul>
  19. 25. behaviorally <ul><li>Changes in eating habits </li></ul><ul><li>Increased smoking </li></ul><ul><li>Restlessness </li></ul><ul><li>Aggressive driving </li></ul><ul><li>Teeth grinding </li></ul><ul><li>Nail biting </li></ul>
  20. 27. mentally <ul><li>Diminished sense of humor </li></ul><ul><li>Tendency to forget </li></ul><ul><li>Blank mind </li></ul><ul><li>Indecisiveness </li></ul><ul><li>Resisting change </li></ul><ul><li>Declining productivity </li></ul>
  21. 29. How can I eliminate stress from my life?
  22. 32. Taking charge <ul><li>Reverse the basic equation of worry </li></ul><ul><li>Turning worry into action </li></ul><ul><li>Connection approach </li></ul><ul><li>Tune in yourself talk </li></ul><ul><li>Let your body help </li></ul>
  23. 33. 1-reverse the basic equation of worry <ul><li>Decreased vulnerability+ increased power= </li></ul><ul><li>decreased stress </li></ul><ul><li>To perceive the problem more clearly </li></ul><ul><li>To discover positive actions </li></ul><ul><li>To diminish the worry interfering with your ability to function effectively </li></ul>
  24. 34. Take the four step approach <ul><li>Stop (block –ve messages) </li></ul><ul><li>Breath (focus your stress in a different way) </li></ul><ul><li>Reflect (focus on the real problem) </li></ul><ul><li>Choose (find real solutions & identify your options) </li></ul>
  25. 36. 2-turning worry into action <ul><li>Evaluate </li></ul><ul><li>Plan </li></ul><ul><li>remediate </li></ul>
  26. 37. 1-evaluate <ul><li>Name the problem (identification) </li></ul><ul><li>Ask yourself </li></ul><ul><li>* take on too much responsibilities ? </li></ul><ul><li>* find it difficult to balance work life issues ? </li></ul><ul><li>* work in the wrong job ? </li></ul><ul><li>* have problems with colleagues/supervisor ? </li></ul><ul><li>* procrastinate when a deadline looms ? </li></ul>
  27. 38. <ul><li>Think constructively about the problem </li></ul><ul><li>(step back & watch yourself) </li></ul><ul><li>* examine your automatic thoughts </li></ul><ul><li>* correct errors in logic </li></ul><ul><li>* develop alternatives hypotheses </li></ul><ul><li>* revise your fundamental assumptions </li></ul><ul><li>about yourself & your work </li></ul><ul><li>* never worry alone </li></ul>
  28. 39. 2-plan <ul><li>structure your life ; </li></ul><ul><li>a mind cluttered with “what-if” possibilities can hide the </li></ul><ul><li>“ that-is” reality </li></ul><ul><li>Ways to structure your space : </li></ul><ul><li>* organize your desk </li></ul><ul><li>* use colored file folders with clear label </li></ul><ul><li>* put your keys in the same spot every day </li></ul><ul><li>* organize your PC desktop & mailbox </li></ul><ul><li>Structure your time </li></ul>
  29. 40. 3-remediate <ul><li>Take direct actions </li></ul><ul><li>Let it go </li></ul><ul><li>* what does letting go mean ? </li></ul><ul><li>* how can you let go ? </li></ul>
  30. 41. The connection approach <ul><li>To reduce the sense of vulnerability </li></ul><ul><li>Connectedness is feeling that you are a part of something larger than yourself </li></ul><ul><li>Time, pressure, competition & isolation keep employees contributed to toxic worry, increased stress & disconnection </li></ul>
  31. 42. Power of connectedness <ul><li>To produce a sense of community in the work place that is essential for the well being & productivity. </li></ul><ul><li>Connectedness to colleagues </li></ul><ul><li>Connectedness to a mission </li></ul><ul><li>Reassurance as a bandage </li></ul><ul><li>* getting reassurance </li></ul><ul><li>* giving reassurance </li></ul>
  32. 43. Power of connectedness <ul><li>Venting as relief </li></ul><ul><li>* allow to unburden the problem </li></ul><ul><li>* to ease your mind </li></ul><ul><li>* renew your energy to deal with </li></ul><ul><li>problems as needed </li></ul><ul><li>Be sure to vent to the right person; you need someone who will listen & sympathize </li></ul>
  33. 44. 3-tune in yourself-talk <ul><li>Self-talk; Connecting with yourself </li></ul><ul><li>Be aware from the power of negative self-talk (messages or labeling) </li></ul><ul><li>Identify your automatic thoughts </li></ul><ul><li>Identify the common mind traps that your automatic thoughts fall into </li></ul><ul><li>Challenge self-talk distortions </li></ul>
  34. 45. “ The proposal was rejected because I was on the team.” You assign cause and blame yourself inappropriately. Personalization “ I am so stupid and irresponsible to be late for that meeting!&quot; You label yourself negatively. Labeling “ I feel like a loser, so I must be a loser.&quot; You assume your negative feelings represent reality. Emotional reasoning “ Our department is being restructured. I know I’ll be fired.&quot; without bothering to get the facts, you assume the worst. Jumping to conclusions “ the team complimented my work just to be polite.&quot; you accept only the negative messages. Rejecting Positive Exp. “ this one mistake ruins everything.&quot; You see only the negative side of the event and ignore the positive one . Mental filtering “ This always happens.&quot; You set a pattern of inevitability to an event that happens once or twice . Overgeneralization “ One mistake ,and total failure will result.&quot; You see things in extremes of black or white, all good or all bad All-or-nothing thinking “ I should do this. I must do that .”You motivate yourself with should and then feel guilty. “ Should” statements What They Are Mind Traps
  35. 46. Make yourself prove that you are responsible for the situation. What is the evidence ? Personalization Describe the behavior, not yourself. If you make a mistake acknowledge the mistake; don't blame yourself. Labeling Step away from just your emotions, and try to look at yourself as others see you. Emotional reasoning Get the facts first. See if the evidence supports your conclusion. Jumping to conclusions Acknowledge and accept the reality of positive experiences or events. Rejecting Positive Exp. Look for the positive side as well as the negative. Focus on solving the problem. Mental filtering Examine the evidence. Is something always true? Or has it happened 2 times out of the past five ? Overgeneralizati_ons Don’t make black or white judgment. Think of the in-between points or percentages( 40% or 75% ). All-or-nothing thinking Use the verb ”want” instead of &quot;should” Give yourself some flexibility in deciding what you want to do “ Should” statements What they are Mind Traps
  36. 47. Choose positive self talk <ul><li>Reframe the way you perceive events </li></ul><ul><li>Affirm yourself </li></ul>
  37. 48. 4-let your body help <ul><li>Even if you can’t eliminate the stress causing situation, you can choose to reduce the effect stress has on your body. </li></ul>
  38. 49. let your body help <ul><li>Exercise, exercise, exercise </li></ul><ul><li>* reduce tension </li></ul><ul><li>* easing aggression & frustration </li></ul><ul><li>* improving sleep </li></ul><ul><li>* aiding concentration </li></ul><ul><li>* increase sense of well-being </li></ul>
  39. 50. let your body help <ul><li>Eat healthfully </li></ul><ul><li>Sleep restfully </li></ul><ul><li>Relax & breath </li></ul>
  40. 51. Practice good stress habits <ul><li>Ask yourself why am I doing this ? </li></ul><ul><li>Avoid stress stimulants </li></ul><ul><li>Enjoy humor </li></ul><ul><li>Take a break </li></ul>