Making your life easier managing stress on and off the job
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These are tense times; quarantine, home schooling, working from home. It’s not unlikely we are all experiencing some level of stress. You are not alone! In this session, we will discuss what causes stress, how stress can affect our work and personal lives, how stress and anxiety are not always bad, and what we can do to alleviate stress in our current situation
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Making your life easier managing stress on and off the job
- 1. Managing Stress On and Off the Job MAKING YOUR LIFE EASIER MAKING YOUR LIFE EASIER 1
- 2. 2MAKING YOUR LIFE EASIER SESSION OUTLINE Alleviate it and Manage it – On and Off the Job Objective 1. Look for the signs of stress 1 Objective 2. Our reaction to stress 2 Objective 3. Knowing how to manage stress is key 3
- 3. 3MAKING YOUR LIFE EASIER DISCUSSION: Describe an incident or situation, at work or home, that causes you to experience stress?
- 4. 4MAKING YOUR LIFE EASIER STRESS SITUATIONS Driving in a traffic jam when late for an appointment Tight deadlines and a heavy workload Unplanned financial burden Home schooling children while working from home A new baby on the way
- 5. LOOK FOR THE SIGNS OF STRESS We will cover these points: Symptoms, Signs, and Causes Be aware of stressors 5LOOK FOR THE SIGNS OF STRESS
- 6. SYMPTOMS, SIGNS, AND CAUSES Tension, anxiety, worry, or fear of the unknown. Natural physical and emotional reaction to a challenge. Positive when kept in balance. 6LOOK FOR THE SIGNS OF STRESS
- 7. BE AWARE OF STRESSORS Personal Problems Job Problems Lifestyle Changes Everyday hassles 7LOOK FOR THE SIGNS OF STRESS
- 8. 8LOOK FOR THE SIGNS OF STRESS DISCUSSION: How do you know when you or someone you know is stressed?
- 9. YOUR REACTION TO STRESS 9OUR REACTION TO STRESS We will cover these points: Benefits of Stress Negative Effects of Stress Negative coping styles
- 10. BENEFITS OF STRESS OUR REACTION TO STRESS 10 Adrenaline and energy Focus and Concentration Improved Performance Growth as a Person
- 11. 11OUR REACTION TO STRESS NEGATIVE EFFECTS OF STRESS Decreased productivity Decreased morale Increased absenteeism Increased turnover Moodiness Tired and unmotivated Increased conflict Violent behavior
- 12. 12OUR REACTION TO STRESS NEGATIVE COPING STYLES Yelling Blaming others Withdrawing Refusing help Taking things personally
- 13. 13OUR REACTION TO STRESS DISCUSSION: When have you reacted positively to a stressful situation and what happened as a result?
- 14. KNOWING HOW TO MANAGE STRESS IS KEY 14KNOWING HOW TO MANAGE STRESS IS KEY We will cover these points: Body and Mind Avoiding stress Get organized
- 15. BODY AND MIND KNOWING HOW TO MANAGE STRESS IS KEY 15 Exercise Proper diet Adequate sleep
- 16. 16KNOWING HOW TO MANAGE STRESS IS KEY AVOIDING STRESS Major lifestyle change Eliminate the minor stresses Cooperate with people Understand your limits Laughter is the best medicine Meditation or quiet time Discuss your problems Pleasant thoughts
- 17. GET ORGANIZED 17KNOWING HOW TO MANAGE STRESS IS KEY Set Priorities Develop a routine Maintain a calendar
- 18. 18KNOWING HOW TO MANAGE STRESS IS KEY DISCUSSION: Describe a positive way you could react to stress or a positive way you actually manage stress?
- 19. 19MAKING YOUR LIFE EASIER SESSION SUMMARY Look for the signs of stress Our reaction to stress Knowing how to manage stress is key
- 20. 20MAKING YOUR LIFE EASIER TRUE OR FALSE Stress and its related symptoms are never good for you.
- 21. 21MAKING YOUR LIFE EASIER SHORT ANSWER What can you do each day to avoid stress on and off the job?
- 22. 22BEING THE BEST YOU JOIN US FOR OUR NEXT WEBINAR Be the Best You
- 23. THANK YOU!
Editor's Notes
- Speaker’s Notes: Welcome, everyone! Thank you for joining us for today's webinar. My name is Richard Dettling Today session is about “Making Your Life Easier – Managing Stress On and Off the Job” Stress is a reality for almost every environment – Our home environment, work environment, our work from home environment. We all experience stress. Stress can be caused by a large workload, pressure from supervisors, our co-worker personalities, or just being in an unfamiliar situation; such as we are now. For example, I have a sickly 15-year-old dog. When I’m at the office, I’m more focused on my daily tasks, I’m not really thinking about my dog. However, I’m working from home now and I’m constantly appraising my dog’s health. I’m worried, I’m bothered, I’m nervous. I’m stressed. With that being said, we all experience and handle stress differently. [CLICK NEXT SLIDE]
- Speaker’s Notes In this session, we will discuss stress—what are the symptoms and signs of stress, how it affects you working from home and in the office, how it effects your work and personal relationships, and what you can do to alleviate it and to manage it - on and off the job. Let’s discuss what causes stress | and we’ll help each other realize that we are not alone when it comes to experiencing incidents and situations that cause stress.
- Speaker Notes Ok, let’s get our audience involved. Please unmute yourself if you would like to respond. Everyone knows what it is like to be stressed and | we are very familiar with | what it looks like when it shows up in our life So, speak up and describe one incident or situation, at work or home, that causes you to experience stress? Please unmute yourself. Cynthia, has anyone posted a response into the chatroom? No one? I’ll throw one out there – and maybe some of you are experiencing the same thing -Having the WiFi, Broadband, or VPN go out while I’m working from home. These are some nice examples – These are certainly situations that cause stress. Of course, we all experience and handle stressful situations differently.
- Speaker’s Notes: Ask employees to give an example of something that causes them stress. So Here I have some common examples of stressful situations that we may all experience. Driving in a traffic jam when late for an appointment (or worse, and this has happened to me, getting a flat tire on the way to a job interview). I’m sure we can all relate to tight deadlines and a heavy workload Having an unplanned financial burden – car breaks down Having your children go to school online | while working from home | at the same time | in the same room Having a new baby on the way I’m sure you can think of more, and you’ll have an opportunity to share some of your “stressors” in just a few minutes. While we understand what creates a stressful situation. The question is, do we understand the underlying dynamics of stress – Let’s look for the signs of stress?
- Speaker’s Notes: In this section, we will begin by discussing the symptoms related to stress, signs and causes of stress. Then we’ll cover the factors that contribute to stress. That is, we want to be aware of the stressors in order to mitigate them.
- Speaker’s Notes: Stress is the tension, anxiety, worry, or fear that we all have about the unknown or about the things that we just cannot control. The feeling of stress causes our bodies to naturally react both physically and emotionally to the challenge. - We have all experienced the basic symptoms of stress. I sometimes get stomachaches, muscle tension (back of my neck), the stress headaches, some lose their appetite, some become voracious eaters (that’s me), we have trouble sleeping, or are continually fatigued. Stress and anxiety can cause mental or emotional symptoms in addition to physical ones. These can include: feelings of impending doom, panic or nervousness, irrational anger, or restlessness In fact, I’m experiencing some of these symptoms right now as I give this presentation. Stress can be positive when it is kept in balance. Stress will motivate each of us to action. Our bodies will naturally provide the adrenaline and energy required to overcome the stressful situation. Our reaction to the stressful situation often determines whether stress is | productive or harmful.
- Speaker’s Notes • So, we’ve already discussed some of these stressors. But let’s review these areas again before discussing the types of stress that these factors contribute to. • Personal problems often include worrying about financial problems, the illness of a friend or family member, struggles with children, or relationship problems with spouse or other family members. • Job problems are usually a combination of fear of the unknown and worrying. Getting a difficult insured/customer on the phone can be stressful, a change in manager or supervisor, moving departments (say from claims to customer service; or customer service to claims), receiving feedback on our performance evaluations, or just relationships with co-workers. • Lifestyle changes often include a fear of the unknown such as, moving to Florida (and I speak for myself), starting a new job | or the first day at People’s Trust; how about getting married, having a baby, death of a loved one, or even moving into a new home | these are certainly lifestyle stressors • Everyday hassles include the little things such as, screaming child (raise your hands if you’ve ever been in this situation), taking a family member to the doctor, following Coronavirus etiquette by standing 6 feet away on a Walmart line, or just Walmart lines in general, Or, in our new reality | having groceries delivered. Recognizing these stressors helps us avoid or alleviate the effects of stress. {CLICK}
- Speaker Notes Let’s open this to the audience. Please unmute yourself to respond. How do you know | when you | or someone you know is stressed? Please unmute yourself to respond Cynthia, has anyone posted a response into the chatroom? No one? I’ll throw one out there – I live in a condominium building and I have very close neighbors, who like to listen to music very loudly, that constant bass thumping is a stressor. I recognize I that I am stressed when I lose the ability to concentrate. There's a feeling of agitation. I notice I get a short fuse. (Thank god for noise cancelling headphones) Well, these are all great responses. They all underscore some level of symptom, signs, and causes of stress. And that stressors contain tension, anxiety, worry, or fear about the things that we cannot control or the about the unknown Stress often gets a bad rap, but it doesn’t always have to be bad. There are many ways to work around it or use it to your benefit when it occurs.
- Speaker Notes In this section, we will begin by discussing the benefits of stress, and the negative effects of stress. Then we’ll cover, how sometimes we may have negative coping styles; that is - how does stress shows-up in our lives.
- Speaker’s Notes Don’t think of stress as only a bad thing because stress is also beneficial. As a trainer, I get stressed before every training session | because I want to give a good presentation that is beneficial for everyone. The day that I am not stressed prior to a webinar is the day that I have stopped caring about giving a good presentation. Stress can have many benefits including an adrenaline rush that makes you feel energized and alert and better able to handle situations. You are able to focus and concentrate on tasks so it will get done in an efficient and timely manner. Stress will improve your performance. When you care about the quality of your performance, you may experience stress or anxiety over your performance. This will cause you to improve the quality and efficiency of your performance. When the stressful situation is over, you can relax, and be proud of the way you handled the stressful situation. The next time may still be stressful; however, your confidence has increased so it will be easier. Ideas and coping techniques that you come up with when you were under stress, helped you grow as a person. I can’t really talk about the benefits with addressing the negative effects of stress.
- Speaker’s Notes Prolonged stress can have negative effects on and off the job including decreased productivity. [CLICK] Stress generally leads to low morale and shows up in our interpersonal relationships. [CLICK] When people are under stress, We often don’t take care of ourselves. We may take more sick days. [CLICK] Overall turnover of employees may increase because of stressful working conditions. [CLICK] When stressed we become moody. Unfortunately, moodiness can be contagious and spread to others. [CLICK] Stress can also wear us out and make us tired and unmotivated. [CLICK] Tired and moody employess may be more prone to get into conflicts with co-workers, spouses, or family members. [CLICK] Stress can turn some people violent. These individuals may act out their violence. This is why learning to manage stress is so important. [CLICK]
- Speaker’s Notes There are many negative ways to cope with stress. One method is to yell out frustrations either directly at the person or more generally at the situation. I’m lucky to have one or more people on and off the job who I can vent my frustrations too | they know who they are | and they know how to reel me back in. Some of us cope by seeking out who is to blame for the situation. This can be seen as an attempt to regain control over a stressful situation Some of us go in the opposite extreme and withdraw to avoid stress | by avoiding people or situations that can cause it. Others may feel compelled to cope with situations - all by themselves - as a matter of pride. Perhaps they want to impress their supervisors | that they handled the pressure well | and deserve a promotion or raise. Still others may take stressful situations too personally | and become more upset than the situation warrants.
- Speaker Notes Let’s open this to the audience. Please unmute yourself to respond. When have you reacted positively to a stressful situation and what happened as a result? Cynthia, has anyone posted a response into the chatroom? These are all great responses. They all underscore the benefits of stress. No one? I’ll throw one out there – deadlines stress me out. For me its about organization – getting all the ducks in a row and making sure the product is professional and clean. This has happened numerous times in our train department and the finished product often looks fantastic. Even though we all have experience negative effects and coping styles with stress | both on and off the job | we still need to learn to alleviate, avoid, and manage this stress.
- Speaker Notes In this section, we will begin by discussing the body and mind, and avoiding stress. Then we’ll cover, how getting organized is our way to control what’s controllable | and how this reduces stress.
- Speaker’s Notes • I know you've heard this before, and the research STILL shows, that keeping your body and mind in shape and rested will help you manage stressful situations. These are preventive measures. • Exercising will give you endurance and energy needed to fight through stressful times. Someone mentioned in our “home is where the office is” webinar, instead of driving to work they are using their drive time for walking. Steve Yudewitz in his webinar talked about how he likes to take walks after work. When your body is in good physical condition, you are less likely to become sick from stress, • A proper diet also contributes to your reaction to stress. It will help your body store energy and reduce the possibility of illness during stressful times. FYI Alcohol, caffeine, and sugar add to your stress. A nice glass of wine after a tough day can be relaxing but the sugars in that glass of wine contribute to the stress of the next day. It a vicious cycle folks • Also, adequate sleep is required so your body and mind have the strength to fight stress. Not sleeping will only contribute to the effects that stress has on you, both physically and psychologically.
- Speaker Notes • Avoiding stress - When facing a major lifestyle change, wait until the storm has died down before taking on another stressful project. In other words, don’t get married, have a baby, change jobs, and relocate all in the same week. [CLICK] • Why subject yourself to unnecessary stress? Determine what causes you to be stressed and make an attempt to eliminate those aspects of your life. For instance, raise your hands if crowds cause you stress, Maybe you could avoid shopping on weekends, or you could shop online. How about this, raise your hands if handling your family’s finances causes stress, Maybe you could ask another family member to handle it or you could share that obligation. [CLICK] • Another good point is - Cooperation is less stressful than confrontation. Listen to others. Communicate with others if they have hurt your feelings | or apologize when you have hurt their feelings. [CLICK] • Understand your limits - Know that some things are out of your control. | Work within your capacity. [CLICK] • Maintain a sense of humor about stressful situations. A year from now you will probably be able to look back and laugh at how stressed you became. Some people listen to their favorite music or ambient music – I listen to comedy. Before I start my day | or on the way to work, I listen to Jim Gaffigan, John Mulaney, Katherine Madigan, Aziz Ansari (I’m not get paid this product placement). I find at the end of the day | on Netflix | I’m doing the same, watching comedy to relax. [CLICK] • Take time each day to relax. Relaxing does not necessarily mean reclining on a lounge chair or meditating. Some people relax by reading a book, tinkering in the garage, or gardening. [CLICK] • The value of a best friend can never be measured. A best friend is someone who you can confided in and share your feelings and even senses of accomplishment. A friend, spouse, co-worker, family member, or even a professional counselor will work. Sharing your problems not only relieves stress, it may result in a resolution to the stress. [CLICK] • Pleasant thoughts can also help relieve your stress. Take a few moments to focus on a positive experience such as a recent vacation. Sit in a comfortable chair, breathe deep, and concentrate. Ah I’m thinking of my trip to Puerto Rico [CLICK]
- Speaker Notes •Remember, stress is about control. The ability the control events, our environment, and the unknown. Then what better way to de-stress | then to control what’s controllable. Getting organized is controlling what’s controllable. •We are busy people. Each of us has a lot of things on our plate. Our job, Our family, projects around the house – that Honey-do-list, you may have hobbies, and commitments. We need to decide where our priorities lie. For projects, develop a timeline or set a level of importance to items. • Develop a basic routine for your life. – I know when I was going into the office, I would wake-up at a certain time, take my dog for a walk by a certain time, take a shower and leave by a certain time this was my morning routine. Then once I got to the office a completely different routine would emerge. Now that most of us are working from home we should develop a new routine. That way waking up each day is not stressful because you already have a framework for what you will be doing.. Most of us thrive on structure, and creating habits help us keep focused. • Maintain a calendar. Jay Adams mentioned this in the “Home is Where the Office is” webinar. Organize yourself by using a calendar. Forgetting an appointment or your child’s birthday (and I speak for myself) can be very stressful. Develop a habit of using a calendar, and always leave plenty of time so you are not worried about being late.
- Speaker Notes Let’s open this to the audience. Please unmute yourself to respond. Describe a positive way you could react to stress or a positive way you actually manage stress? Cynthia, has anyone posted a response into the chatroom? No one? I’ll throw one out there – I like to cook - the organization, the timing, the process of cooking and then the added benefit of a good meal. – there’s a reward at the end. That’s my positive way to react to stress.
- Speaker Notes Let’s wrap this session up with a summary about what we’ve learned | on How to make your life easier - managing stress on and off the job. We started by looking for the signs of stress by recognizing stressful situations – tight deadlines, workload, working from home, home schooling your child. And how stress is tension, anxiety, and fear that we all have about the unknown or about the things that we just cannot control. Then we focused our attention to the physical and psychological reactions to stress – that we can benefit from stress with adrenaline and energy, focus and concentration. Whereas the negative effects were moodiness, decreased productivity, even anger and violence. We learned to react positively to stress by knowing how to manage stress | “By being the best You” –that’s a plug for our next webinar – getting things organized on and off the job, avoid stress with pleasant thoughts, using comedy to put us in the right head-space, and cooperating with others (instead of against them). These things will alleviate and manage stress. Now before I close out, I want to do a chatroom quiz. Now is your first opportunity to react positively to a stressful situation. I only have 2 questions. Think of this quiz as an opportunity to learn something about yourself.
- Speaker Notes True or False Stress and its related symptoms are never good for you. This answer is false, Stress can also be good for you because it can provide energy, focus, improved performance, and even growth as a person.
- Speaker Notes This is a short answer, so please type your short answer in the chatroom. What can you do each day to avoid stress on and off the job? Cynthia what sort of great answer to avoid stress have they come up with? These are all great responses. I’ll throw one out there – giving myself permission to take a break throughout the day. Besides lunch, I need to decompress a few times throughout the day | and that will help me avoid stress. Thank you for sharing your valuable time today. Cynthia why don’t you take us out. [CLICK]
- Thank you all for participating. I look forward to the next time we can all get together Onwards and upwards, Thank you.