Creative Recovery - Stress Management

創意回復 – 壓力處理
Creative Recovery –
Stress Management
Prepared by:
Saviola Lee (Senior Trainer, APAC, WFS)

課堂目標
Course Objectives

課堂目標
Course Objective
• 認識甚麼是壓力
Acknowledge what is stress
• 認識壓力徵狀
Understand the symptoms of Stress
• 學習如何生活平衡
Learning work-life balance
• 認識一些減壓方法
Learning relaxation method
All Rights Reserved © WFS 2017 3

熱身
Warm-Up

熱身
Warm-Up
• 每人一張 A4 白紙
Everyone has a blank A4 paper
• 用自己喜愛的顏色，畫一幅畫
Use your favor color to draw a picture
• 畫中必須有一間屋、樹、人 (不可以畫火柴人)
In your drawing, it MUST include a house, tree(s),
man/men (But cannot draw matchstick man)
屋‧樹‧人 House-Tree-Person (HTP)
Ref: HTP, 1948, John Buck

熱身
Warm-Up
• 畫圖時不可以用尺
Cannot use ruler in drawing
• 限時十分鐘內完成
Completed the drawing within 10 minutes

熱身
Warm-Up
畫畫時間
(10 分鐘)
Drawing Time
(10 minutes)

熱身
Warm-Up
• 屋 = 公司
House = Company
• 樹 = 內心個人形象
Tree = Self Image – Inside yourself
• 人 = 現實個人形象
Person = Self Image – Outside yourself

熱身
Warm-Up
• 畫圖次序 = 內心深處每樣東西的重要性次序
Priority of drawing = The importance
• 顏色種類 = 越多顏色代表越複雜
No. of color = Level of complicated

甚麼是壓力
What Is Stress /
Pressure?

甚麼是壓力
What is stress / pressure?
當我們在生活遇上一些轉變、困難或挑戰時，例如轉
工、財政問題、感情問題等，我們便會感到受壓，這
些都是構成壓力的外在因素。
Whenever we confront some changes, difficulties
or challenges in our life, such as change of job,
financial problem, relationship issue, we will feel
stressed.
Ref: Institute of Mental Health Castle Peak Hospital

你
You
甚麼是壓力
體能
Physical
關係
Relationship
感情
Emotion

甚麼是壓力
請靜靜閉上雙眼，默想一分鐘
Closed Your Eyes
Use 1 Minute For Meditate

甚麼是壓力
1 分鐘
1 Minutes
All Rights Reserved © Saviola Lee 2017 14

甚麼是壓力
剛才一分鐘內，你想了幾多事情？
How many happening you think in
last 1 minute?

甚麼是壓力
現實的付出 Paid Reality
• 壓力 Pressured
• 永遠來自 Always On
• 信息超載 Information Overloaded
• 引致分心 Distracted
Ref: Potential Project 2015/16, Harvard Business Review

甚麼是壓力
注意力缺陷特徵來自現實中的付出
PAID Reality Leads To Attention Deficit Trait (ADT)
注意力 Attention
Ref: Potential Project 2015/16, Harvard Business Review

甚麼是壓力
你有壓力嗎？
Do you have stress?

甚麼是壓力
• 經常感到頭暈、頭痛、頸痛、背痛
Experience dizziness, headache, neck pain, back
pain
• 肌肉也會繃得十分緊
Tense muscles over the body
• 心跳和呼吸會變得急促
Heart pounding and breathing may become very
rapid
壓力徵狀 Symptoms of Stress

甚麼是壓力
• 有時甚至感到呼吸有困難
Sometimes we may experience difficulty breathing
• 身體的抵抗力會變差
May suffer from flu more easily
• 腸胃也會經常不適
Frequent gastrointestinal discomfort

甚麼是壓力
• 出現失眠或睡眠過多的問題，並且經常感到倦怠
Either suffer from insomnia or an urge to sleep
excessively
• 失去食慾，亦有可能食慾大增
Loss of appetite or an increase of appetite to eat
excessively
• 情緒也可能變得低落、易哭
Low mood with increased crying spells at times

甚麼是壓力
• 可能會感到焦慮不安
Feel very tense and anxious
• 容易為小事發脾氣
Easily irritated over trivia
• 專注力和記憶力可能會減退
Our attention and memory may decline

甚麼是壓力
• 比以前多喝酒和含咖啡因的飲料、增加吸煙，甚至濫
用藥物
May drink more alcohol and caffeine-containing
drinks than before, increase smoking or even resort
to abusing drugs

甚麼是壓力
你有幾大壓力呢？
What is your level of
stress?

甚麼是壓力
• 每人一份問卷 One test paper
• 五十題問題 50 questions
壓力測試 Stress Test

甚麼是壓力
根據你既分數，即可知道你的壓力指數
Base on the marks, you should know your stress level
壓力測試 Stress Test
< 27 人生經驗不足 Lack of experience in life
27 - 48 正常 Normal
49 – 70 輕度壓力 Mild Stress
- 安排時間休養或改變心情
Arrange time for relax or change mood
71 - 81 中度壓力 Moderate Stress
- 找朋友或親人分享，舒緩壓力
Share the unhappiness or sadness… with friends or family
> 81 強度壓力 Strength Stress
- 不設法紓解會有危險，請盡早找醫生進行治療
Become dangerous, please find doctor ASAP

工作生活平衡
Work-Life Balance

工作生活平衡
Work-Life Balance
甚麼元素引致工作生活不
平衡呢？
Which elements
influence work-life
balance?

幸福摩天輪 Wheel of Life
• 一分最低
1 is the worst
• 十分最高
10 is the best
• 將所有點連結起來
Connect the point
together
• 請誠實地畫出現實情況
Draw the wheel honestly
工作生活平衡
Work-Life Balance

• 一分最低
1 is the worst
• 十分最高
10 is the best
• 將所有點連結起來
Connect the point
together
• 請誠實地畫出現實情況
Draw the wheel honestly
工作生活平衡
Work-Life Balance

• 用第二隻顏色筆畫上每個
階段理想的分數
Use another colors to
draw your dream mark in
every status
• 改變後的總分不可以超過
第一次畫的分數
After changing, the total
mark MUST same as 1st
round
工作生活平衡
Work-Life Balance

工作生活平衡
Work-Life Balance
• 分享一下第一回和第二回的分別
Sharing the different between 1st round and 2nd
round
• 要怎樣做才能完成目標?
How can you succeed?
• 對於改變時要放低或犠牲你會怎樣的取捨？
What do your feeling in change?

工作生活平衡
Work-Life Balance
意識
Awareness
行為
Behavior
更改
Change

工作生活平衡
Work-Life Balance
• 要求和期望要合理
Reasonable demands and expectations
• 不要事事奢求完美
Never attempt to demand everything to be perfect
• 欣賞自己的成就
Appreciate what you have accomplished
• 切忌跟人盲目比較
Do not compare with others unreasonably
意識 Awareness

工作生活平衡
Work-Life Balance
• 良好的飲食習慣
Maintain a balanced diet
• 固定的睡眠時間
Go to bed and wake up at regular time
• 定時做適量的運動
Do physical exercise regularly
• 定期安排一些能為自己帶來喜悅和滿足感的活動
Engage yourself in some hobbies and interests that
can bring you joy
行為 Behavior

工作生活平衡
Work-Life Balance
• 學習先完成最迫切和最重要的任務
Learning prioritize the tasks according to their
urgency and importance
• 較為複雜和困難的任務分拆成數個細小的任務
Dividing a complex and difficult task into several
smaller tasks
• 向別人訴說自己的感受和困難並不代表你就是弱者
It never means that you are a coward when you
share your feelings and difficulties with others
更改 Change

工作生活平衡
Work-Life Balance
• 避免在睡前做要用腦的活動
Avoid doing activities that require much mental
effort before sleep
• 與家人和朋友保持定期的社交活動
Keep regular social contacts with your relatives and
friends
• 定時做身心鬆弛練習
Do relaxation exercises regularly
更改 Change

禮物
Gift
有些章節開心，有些失落，有些扣人心弦；假若你不
翻開下一頁，你永遠不會知道下一個章節會如何。
Some chapters are sad, some are happy and some
are exciting, but if you never turn the page, you will
never know what the next chapter has in store for
YOU.
生活就像書一樣 Life Is Like A Book
Ref: Your Story (2011), Brian Falkner

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