WOC 2016: Performance Planning: How to reduce stress and get the RIGHT things done?
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Dr. Jennifer Farmer will present a seminar on performance planning and stress management. The seminar objectives are to identify stressors, discuss the effects of stress on health, provide tips for dealing with stress and gaining focus, discuss prioritizing tasks to increase productivity, and explore personal plans for managing stress. Stress is defined as the body's response to demands placed on it, and can be acute or chronic. Stress can be positive by increasing focus, but negative stress decreases motivation and health. Common stressors include work, money, health issues, and relationships. Stress affects the nervous, endocrine, cardiovascular, respiratory, reproductive, and musculoskeletal systems. Techniques for managing stress include understanding personal stress responses, identifying stress sources,
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WOC 2016: Performance Planning: How to reduce stress and get the RIGHT things done?
- 1. 1 www.womenofcolor.netwww.womenofcolor.net October 13-15, 2016 Detroit Marriott Renaissance Center Detroit, MI Performance Planning: How to Reduce Stress and Get the RIGHT Things Done Dr. Jennifer Farmer Director, Diversity & Inclusion Northrop Grumman Corporation
- 2. 2 www.womenofcolor.net Seminar Objectives • Identify internal and external stressors that impact performance • Discuss the effects of stress on health • Discuss tips and techniques for dealing with stress and gaining focus • Discuss the prioritization of daily professional and personal tasks to reduce stress and increase performance and productivity • Explore personal application plan to support increased performance and productivity
- 3. 3 www.womenofcolor.net What is Stress? PART 1
- 4. 4 www.womenofcolor.net Stress Defined • Stress is the physiological demand placed on the body when one must adapt, cope, or adjust (Nevid & Rathus, 2003). • Two of the major forms of stress are acute and chronic stress: • Acute stress, the most common form of stress, is short- term and stems from the demands and pressures of the recent past and anticipated demands and pressures of the near future (APA, 2011). • Chronic stress, a long-term form of stress, derives from unending feelings of despair/hopelessness, as a result of factors such as poverty, family dysfunction, feelings of helplessness, and/or traumatic early childhood experience (APA, 2011).
- 5. 5 www.womenofcolor.net Positive and Negative Stress Enables concentration Increases Performance Energizes you into action Loss of motivation Lack of effectiveness Physical, mental and behavioral problems Positive(Eustress) Negative(Distress)
- 6. 6 www.womenofcolor.net External and Internal Stressors External Job Bills Life Changes Politics Pollution Relationships Internal Lack of Sleep Illness Fear Poor Nutrition
- 7. 7 www.womenofcolor.net Cause Factor Percent of people who regularly experience physical symptoms caused by stress 77% Regularly experience psychological symptoms caused by stress 73% Feel they are living with extreme stress 33% Feel their stress has increased over the past five years 48% Cited money and work as the leading cause of their stress 76% Reported lying awake at night due to stress 48% 2014 US Stress Statistics Source: American Psychological Association, American Institute of Stress
- 8. 8 www.womenofcolor.net Ranking Cause Factor 1 Job Pressure Co-worker Tension, Bosses, Work Overload 2 Money Loss of Job, Reduced Retirement, Medical Expenses 3 Health Health Crisis, Terminal or Chronic Illness 4 Relationships Divorce, Death of Spouse, Arguments with Friends, Loneliness 5 Poor Nutrition Inadequate Nutrition, Caffeine, Processed Foods, Refined Sugars 6 Media Overload Television, Radio, Internet, E-Mail, Social Networking 7 Sleep Deprivation Inability to release adrenaline and other stress hormones 2014 US Stress Statistics (cont.) Top Causes for Stress in the US Source: American Psychological Association, American Institute of Stress
- 9. 9 www.womenofcolor.net Stress Affects Health Nervous System – Lack of Focus Endocrine System – Spikes in Blood Sugar Cardiovascular System – Increased Heart Rate Respiratory System – Heavy Breathing Reproductive System – Menstrual Cycle Gastrointestinal System – Upset Stomach Musculoskeletal System – Muscle Pain Source: American Psychological Association (APA)
- 10. 10 www.womenofcolor.net Stress Management Techniques PART 2
- 11. 11 www.womenofcolor.net Signs of Stress “It’s not stress that kills us, it’s our reaction to it.” -Hans Selye
- 13. 13 www.womenofcolor.net Managing Stress: Know Thyself! APA offers the following tips on how to manage your stress: • Understand how you stress. Everyone experiences stress differently. How do you know when you are stressed? • Identify your sources of stress. What events or situations trigger stressful feelings? • Learn your own stress signals. People experience stress in different ways. Do you have a hard time concentrating or making decisions when you are stressed? • Recognize how you deal with stress. Are you coping with stress through healthy or unhealthy behaviors? Source: American Psychological Association
- 14. 14 www.womenofcolor.net Managing Stress: Plan for Action • Find healthy ways to manage stress. Consider healthy, stress-reducing activities, such as: prayer, meditation, exercising, massage therapy, vacations, family time, “me” day, etc.
- 15. 15 www.womenofcolor.net Managing Stress: Plan for Action (cont.) • Take care of yourself. • As women, we are nurturers, but remember to take care of yourself first! • Eat right, get enough sleep, drink plenty of water and engage in regular physical activity.
- 16. 16 www.womenofcolor.net Managing Stress: Plan for Action (cont.) • Reach out for support. Do not be afraid to accept help from family and friends. • If you continue to feel overwhelmed by stress, you may want to speak to a psychologist, who can help you better manage stress.
- 17. 17 www.womenofcolor.net Managing Stress with Prioritization PART 3
- 18. 18 www.womenofcolor.net CNN VIDEO: Fight stress, boost productivity with single tasking
- 19. 19 www.womenofcolor.net Time Management Matrix Urgent & Important Complete right away! Not Urgent & Important Plan to do ASAP! Urgent & Not Important Delegate. Not Urgent & Not Important Dump or postpone! Source: Stephen Covey’s Time Management Matrix
- 20. 20 www.womenofcolor.net Class Exercise – Prioritizing Tasks Exercise: Using your handout, take a few minutes to think about the tasks (personal and professional) that must be completed over the next two weeks. Prioritize the tasks by grouping into the appropriate quadrant/category. • Duration: 5 min. • Class Discussion: Redefining “urgent”
- 21. 21 www.womenofcolor.net Time Management Matrix
- 24. 24 www.womenofcolor.net References & Resources References: APA (2007). Stress Tip Sheet: APA offer tips on how to manage your stress. Nevid, J. S., Greene, B., & Rathus, A. (2003). Abnormal psychology II. New Jersey: Prentice Hall. Covey, S. R. (1991). The 7 habits of highly effective people. New York, NY: Simon & Schuster. Stress Statistics (2014). American Institute of Stress Resources: • iStudy for Success Modules – Stress Management • WebMD Stress Management Health Center • http://www.webmd.com/balance/stress-management/stress- management-frequently-asked-questions
Editor's Notes
- Eustress: Stress in daily life that has positive connotations such as: Marriage Promotion Baby Raise New Friends Graduation Distress: Stress in daily life that has negative connotations such as: Divorce Punishment Injury Negative feelings Financial Problems Work Difficulties
- Stress: A person’s response to events that are threatening or challenging. Stressors: A stimulus that causes stress. It is important to understand what your personal stressors are so that you may properly manage stress – every individual and situation is different.
- 2014 US Stress statistics show that Job Pressure was the #1 cause of stress in the US.
- Stress can show up in many different ways. A huge amount of stress can have health consequences, affecting the immune, cardiovascular, endocrine, central nervous systems, etc. Untreated chronic stress can result in serious health conditions including anxiety, insomnia, muscle pain, high blood pressure and a weakened immune system. Research shows that stress can contribute to the development of major illnesses, such as heart disease, depression and obesity.
- Now that you better understand stress (positive and negative), stressors (internal and external), and how the lack of stress management can effect the body, I would like to offer a challenge. Everything from this point forward should be about stress management. WE ARE NOW ENTERING A STRESS FREE ZONE!
- Understand how you stress. Are your thoughts or behaviors different from times when you do not feel stressed? Identify your sources of stress. Are they related to your children, family, health, financial decisions, work, relationships or something else? Learn your own stress signals. You may have a hard time concentrating or making decisions, feel angry, irritable or out of control, or experience headaches, muscle tension or a lack of energy. Gauge your stress signals. Recognize how you deal with stress. Determine if you are using unhealthy behaviors (such as smoking, drinking alcohol and over/under eating) to cope. Is this a routine behavior, or is it specific to certain events or situations? Do you make unhealthy choices as a result of feeling rushed and overwhelmed? Find healthy ways to manage stress. Consider healthy, stress-reducing activities such as meditation, exercising or talking things out with friends or family. Keep in mind that unhealthy behaviors develop over time and can be difficult to change. Don't take on too much at once. Focus on changing only one behavior at a time. Take care of yourself. Eat right, get enough sleep, drink plenty of water and engage in regular physical activity. Ensure you have a healthy mind and body through activities like yoga, taking a short walk, going to the gym or playing sports that will enhance both your physical and mental health. Take regular vacations or other breaks from work. No matter how hectic life gets, make time for yourself — even if it's just simple things like reading a good book or listening to your favorite music. Reach out for support. Accepting help from supportive friends and family can improve your ability to manage stress. If you continue to feel overwhelmed by stress, you may want to talk to a psychologist, who can help you better manage stress and change unhealthy behaviors.
- Find healthy ways to manage stress. Keep in mind that unhealthy behaviors develop over time and can be difficult to change. Don't take on too much at once. Focus on changing only one behavior at a time. Take care of yourself. Eat right, get enough sleep, drink plenty of water and engage in regular physical activity. Ensure you have a healthy mind and body through activities like yoga, taking a short walk, going to the gym or playing sports that will enhance both your physical and mental health. Take regular vacations or other breaks from work. No matter how hectic life gets, make time for yourself — even if it's just simple things like reading a good book or listening to your favorite music. Reach out for support. Accepting help from supportive friends and family can improve your ability to manage stress. If you continue to feel overwhelmed by stress, you may want to talk to a psychologist, who can help you better manage stress and change unhealthy behaviors.
- Take care of yourself. Eat right, get enough sleep, drink plenty of water and engage in regular physical activity. Ensure you have a healthy mind and body through activities like yoga, taking a short walk, going to the gym or playing sports that will enhance both your physical and mental health. Take regular vacations or other breaks from work. No matter how hectic life gets, make time for yourself — even if it's just simple things like reading a good book or listening to your favorite music.
- Reach out for support. Accepting help from supportive friends and family can improve your ability to manage stress. If you continue to feel overwhelmed by stress, you may want to speak to a psychologist, who can help you better manage stress and change unhealthy behaviors. For people of color, sometimes there’s a stereotype associated with seeking professional help. Take whatever steps are necessary to better manage your stress.
- Stephen Covey, author of The Seven Habits of Highly Effective People and First Things First popularized the concept of a Time Management Matrix for prioritizing. Uses four quadrants to determine the tasks you “need” to do and deciding what should be made a priority. In Quadrant 1 (top left) we have important, urgent items – items that need to be dealt with immediately. In Quadrant 2 (top right) we have important, but not urgent items – items that are important but do not require your immediate attention, and need to be planned for. This quadrant is highlighted because Covey emphasizes this is the quadrant that we should focus on for long term achievement of goals In Quadrant 3 (bottom left) we have urgent, but unimportant items – items which should be minimized or eliminated. These are the time sucks, the “poor planning on your part does not constitute an emergency on my part” variety of tasks. In Quadrant 4 (bottom right) we have unimportant and also not urgent items – items that don’t have to be done anytime soon, perhaps add little to no value and also should be minimized or eliminated.
- Were you surprised about where you placed certain tasks?