This document provides information on work-life balance and stress management. It begins with objectives for an introduction to work-life balance, 7 tips for better balance, a success survey, and stress management. It then defines work-life balance, provides 7 tips for more effective balance including time management and organization. It discusses types of stress, job burnout, symptoms of excessive stress, and tips for handling stress such as exercise, supplements, and time management.

1. WORK-LIFE BALANCE
TRAINING
PERFORMANCE MANAGEMENT
RESOURCES, LLC

2. OBJECTIVES
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INTRODUCTION TO THE WORK-LIFE BALANCE
CONCEPT
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7 TIPS FOR BETTER WORK-LIFE BALANCE

SUCCESS SURVEY FOR WORK-LIFE BALANCE

STRESS MANAGEMENT

HANDLING STRESS

3. WORK-LIFE BALANCE…WHAT IT
REALLY MEANS…..
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WHAT IT’S NOT
WORK-LIFE BALANCE
VARIES OVER TIME
WORK LIFE BALANCE IS
IDIOSYNCRATIC
THE CORE DEFINITION
SHOULD INCLUDE 2 KEY
CONCEPTS: ACHIEVEMENT
& ENJOYMENT
LET’S EXPLORE THE
CONCEPT OF ENJOYMENT
ACHIEVEMENT &
ENJOYMENT ARE FRONT &
BACK OF COIN OF VALUE IN
LIFE
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ONE CANNOT GET THE FULL
VALUE FROM LIFE WITHOUT
BOTH CONCEPTS
LIFE WILL DELIVER THE
VALUE AND BALANCE WE
DESIRE WHEN WE ARE ____
WORKING DEFINITION OF
WORK-LIFE BALANCE:
MEANINGFUL DAILHY
ACHIEVEMENT &
ENJOYMENT IN EACH OF
OUR 4 LIFE QUADRANTS—
WORK/FAMILY/FRIENDS &
SELF

4. 7 TIPS FOR MORE EFFECTIVE
WORK-LIFE BALANCE
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DON’T OVERBOOK– THINGS RARELY GO ACCORDING
TO A PREARRANGED AGENDA– LOT’S OF TIME SPENT
CHASING DOWN APPOINTMENTS, UNRETURNED PHONE
CALLS. ASSUME THAT ONLY 50% OF THE THINGS YOU
PLAN ON DOING WILL ACTUALLY GET DONE.
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PRIORITIZE RUTHLESSLY– THE SECRET TO GOOD TIME
MANAGEMENT IS KNOWING WHAT’S IMPORTANT AND
WHAT CAN WAIT. LEARN TO ASK QUESTIONS THAT HELP
YOU DETERMINE THE LEVEL OF URGENCY. WORK OUT
LONGER LEAD TIMES WHENEVER YOU CAN AND DON’T
GIVE INTO THE ―INSTANT-AND-IMMEDIATE ANSWER‖
SYNDROME. TREATING EVERY THING AS TOP PRIORITY
IS DRAINING AND DEPLETING

5. 7 TIPS FOR MORE EFFECTIVE WORK-LIFE
BALANCE
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LEARN HOW TO SAY NO– ONE OF THE BIGGEST LAND MINES
TO EFFECTIVE TIME MANAGEMENT IS RECOGNIZING YOU
DON’T HAVE TO AGREE TO EVERYTHING AND WITH
EVERYONE. USE YOUR PRIORITY CRITERIA TO IDENTIFY
REQUESTS THAT SIMPLY AREN’T WORTH YOUR TIME.
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ORGANIZE– BRINGING YOUR TIME INTO LINE ISN’T JUST A
MATTER OF SCHEDULING. THE MECANICS OF HOW YOU
OPERATE CAN BE VERY IMPORTANT. THAT MEANS
ORGANIZING MOST EVERY ELEMENT TO ALLOW AS SMOOTH A
WORKFLOW AS POSSIBLE. EVERYTHING IN YOUR OFFICE
SHOULD BE SET UP USING LOGICAL SYSTEMS SO ANYONE
NEEDING ANYTHING CAN FIND IT. ELIMINATING CLUTTER AND
THE CHAOS IT CAUSES WILL GIVE YOU A GIFT OF 200 HOURS
EVERY YEAR.

6. 7 TIPS FOR MORE EFFECTIVE
WORK-LIFE BALANCE
 HERE
ARE A FEW SPECIFIC
ORGANIZATIONAL IDEAS:
1.
USE COLOR CODING-WHITE FOLDERS = CLIENT
INFO– BLUE-DEAL WITH INTERNAL ISSUES.
2.
DON’T ISOLATE TASKS—ONE HUGE TIME DRAIN
OCCURS WHEN ONE PERSON HAS TO TAKE ON
SOMETHING WHICH IS TOTALLY UNFAMILIAR WITH.
3.
DO THINGS WHEN THE TIME IS RIGHT– IT’S NOT
LIKELY YOU’LL BE CALLING PEOPLE AT 10PM FOR
WORK. USE CONVENTIONAL WORK HOURS FOR TASK
THAT CAN ONLY BE DONE THEN.
4.
DELEGATE IF THAT’S AN OPTION– MANY BUSINESS

7. 7 TIPS FOR MORE EFFECTIVE
WORK-LIFE BALANCE
PEOPLE TAKE TOO MANY THINGS ON THEIR OWN
SHOULDERS.
THINK ABOUT WHAT YOU DO BEST AND WHAT CAN
BEST BE DONE BY OTHERS.
THEN, SPLIT THE WORK ACCORDINGLY.

8. 7 TIPS FOR MORE EFFECTIVE
WORK-LIFE BALANCE
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USE TECHNOLOGY– ALTHOUGH PERSONAL HABITS CAN
DO WONDERS FOR TIME MANAGEMENT, DON’T OVERLOOK
TECHNOLOGY AS ANOTHER WEAPON TO MAKE THE MOST
EFFECTIVE USE OF YOUR WORKDAY. MOTTO = LIVE BY MY
DATABASE– THAT WAY, NOTHING IS EVER FORGOTTEN.
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. . . BUT DON’T OVERDO IT—MANY BUSINESSPEOPLE ARE
GUN SHY ABOUT USING TECHNOLOGY OUT OF FEAR THAT
THEY’LL REMAIN TOO MUCH IN TOUCH—THAT THEY’LL
WASTE TIME ON INTRUSIVE E-MAILS AND CELL PHONE
CALLS. PART OF EFFECTIVE TIME MANAGEMENT IS
KNOWING WHEN TO SHUT THINGS DOWN. TURNING OFF
DEVICES ESTABLISHES BOUNDARIES—IT HELPS YOU
BALANCE YOU PERSONAL VS. PROFESSIONAL TIME.

9. 7 TIPS FOR MORE EFFECTIVE
WORK-LIFE BALANCE
KNOW IT WON’T ALWAYS BE PERFECT
TRY AS WE ALL MAY, TIME MANAGEMENT ISN’T AN
EXACT SCIENCE. DON’T STRESS OUT– AND WASTE
TIME IN THE PROCESS BY OBSESSING OVER EVERY
SECOND OF TIME.
DO WHAT YOU CAN AND ENJOY WHATEVER TIME YOU
SPEND MORE PLEASANTLY OR PRODUCTIVELY.
BE GRATEFUL FOR WHAT GOES RIGHT AND LEARN FROM
YOUR MISTAKES.

10. SUCCESS SURVEY FOR WORK-LIFE
BALANCE
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PLEASE REFER TO HANDOUTS

11. WHAT IS STRESS?
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THE STRESS RESPONSE (FIGHT OR FLIGHT
SYNDROME)– IS THE BODY’S ―NATURAL‖ REACTION TO
PERCEIVED THREAT OR REAL DANGER.
STRESSFUL SITUATIONS CAN PRODUCE EITHER
EXCITEMENT OR FRUSTRATION.
STRESS BECOMES NEGATIVE AND DEBILITATING
DEPENDING ON YOUR PERCEPTION OF THE SITUATION.
THE NORMAL STRESS RESPONSE IS A SERIES OF
CHEMICAL REACTIONS.
PROLONGED AND NEGATIVE STRESS RESPONSE—
CHEMICALLY– PUTS A PERSONS BODY AND MIND INTO A
NEGATIVE SPIRIL(NEGATIVE THINKING LEADS TO
NEGATIVE FEELINGS OR EMOTIONS, WHICH IN TURN
LEADS TO NEGATIVE ACTIONS/AND OR BEHAVIORS.

12. DISTINGUISHING BETWEEN THE
DIFFERENT TYPES OF STRESS
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EUSTRESS—EXAMPLES INCLUDE—YOU ARE PSYCHED
UP BEFORE A SPORTING EVENT; BEFORE A
SPEECH, TEST, ETC.; YOUR BOYFRIEND PROPOSES TO
YOU; IT’S YOUR FIRST DAY ON A NEW JOB OR POSITION.
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EVERYDAY STRESS– EXAMPLES INCLUDE– YOUR
ALARM DOES NOT GO OFF; YOU’RE LATE FOR
MEETING, LUNCH, ETC.; YOU HAVE A FLAT TIRE AFTER
WORK.
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PROLONGED EXAGGERATED STRESS– YOU CAN’T DO
ANYTHING RIGHT FOR NEW BOSS– AND IT’S BEEN
GOING ON FOR MONTHS, PLUS WIFE IS ASKING FOR A
DIVORCE; YOU’RE A DIVORCED PARENT W/2
TEENAGERS AND YOUR ELDERLY PARENTS HAVED
MOVED IN W/YOU & NEED CONSTANT CARE.

13. DISTINGUISHING BETWEEN THE
DIFFERENT TYPES OF STRESS
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TRAUMATIC STRESS– IRAQ VETERANS COMING HOME
WHO HAVE SEEN A LOT OF DEATH AND DYING; YOU
WITNESS A PLANE CRASH OR SURVIVE A CRASH; YOU
ARE ROBBED AND BEATEN AT THE BANK YOU WORK
FOR AND THEY THREATEN TO KILL YOU.

14. JOB BURNOUT:
CAUSES DUE TO STRESS
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WORKLOAD-TOO MUCH OR TOO LITTLE
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CONTROL- EXTERNAL LOCUS VS. INTERNAL
LOCUS
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REWARDS- RAISES OR LACK OF, PROMOTIONS
OR LACK OF, AND SO ON
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VALUES-YOUR VALUE SYSTEM DOES NOT
AGREE WITH YOUR BOSSES’ OR THE
ORGANIZATION

15. JOB BURNOUT:
CAUSES DUE TO STRESS
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COMMUNITY– WHERE YOU HAVE A SENSE OF
BELONGING, AND YOU FEEL LIKE YOU ARE AN
IMPORTANT PART OF THE PROCESS
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FAIRNESS– WHERE YOU FEEL LIKE YOU CAN VOICE
YOUR OPINION WITHOUT ANY REPRISALS
OCCURING

16. BURNOUT TEST
DUE TO PROLONGED STRESS
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COLUMN A
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EXHAUSTED
CYNICAL
VS
INEFFECTIVE
VS
UNBALANCED
VS
STAGNANT
VS
TRIVIAL
VS
ISOLATED
VS
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VS
COLUMN B
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ENERGIZED
INVOLVED
EFFECTIVE
BALANCED
MOVING
VALUED
CONNECTED
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17. SYMPTOMS OF EXCESSIVE STRESS
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TENSION HEADACHES
CHEST PAIN OR TIGHTNESS
CHRONIC FATIGUE/LACK OF SLEEP
FEELING WOUND UP
FEELING LOW OR DOWN IN THE DUMPS
WORRYING/LOST OF CONCENTRATION & FOCUS
POUCHES OR DARK CIRCLES UNDER THE EYES
IRRITABILITY
FREQUENT CONSTIPATION OR DIARREA
FREQUENT INDIGESTION
FREQUENT FLU OR COLD SYMPTOMS
ANGRY OUT
EXCESSIVE DRINKING, SMOKING OR EATING
DECREASED SEX DRIVE

18. HANDLING STRESS
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REGULAR EXERCISE
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VITAMIN SUPPLEMENTATION DURING PERIODS OF
EXCESSIVE STRESS
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TIME MANAGEMENT & GOAL-SETTING-DECREASE STRESS BY
ENDING FEAR OF FAILURE
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HOBBIES
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SELF-RESPONSIBILITY & SELF-AWARENESS- KNOW YOUR
PHYSIOLOGICAL TRIGGERS TO STRESS, WORK ON
WORK/LIFE BALANCE, KNOW YOUR INDIVIDUAL SIGNS OF
BURN OUT, CHANGE YOUR PERSPECTIVE-YOU ARE WHAT
YOU THINK (WILLIAM JAMES)
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COOL RUNNINGS