The document provides information on strategies for managing stress and maintaining work-life balance. It discusses the causes and effects of stress, including factors like long work hours and balancing job and family responsibilities. It then offers several techniques for reducing stress, such as time management, cognitive restructuring, relaxation methods, maintaining a healthy lifestyle with exercise and adequate sleep, and considering work-life priorities.

1. Work/Life/Family Balance Strategies for a Stress-Free Life

3. Some Quick Facts About Stress and the Workplace Americans are working longer and harder. 46% of working adults view their jobs as very stressful or extremely stressful. 81% percent of respondents suffer from the ill effects of stress at least once a week. In a survey of medical and personnel directors of Fortune 1,000 companies, 70% said mental health problems were fairly or very pervasive. Stress costs employers about $150 billion annually in workers’ compensation claims, absenteeism, turnover, and health and disability claims, reducing profits by about 10%.

4. Stressors and Work–Family Conflict Stressors Dissatisfaction Frustration Depression Work–Family Conflicts Work and Family Stress on Employee Work Versus Family Creates Leads to Triggers Possible Outcomes http://www.youtube.com/watch?v=WaFFeVzwbOg

5. What is stress? Stress - the “nonspecific response of the body to any demands made upon it.” Stressor – any physical, psychological, or social Condition that initiates the stress response , and can be either positive or negative.

6. Types of Stress EUSTRESS - “good stress” Initiates emotional & psychological growth. Generates & initiates action. Leads to increase performance and improved health. Provides the experience of pleasure, can accompany a: Birth Graduation Purchase of a home Development of a new relationship

7. Typical Relationship Between Performance and Stress Too Little Stress Optimum Stress Excessive Stress Low Amount of Stress High Level of Performance Low (poor) High (excellent)

8. Types of Stress DISTRESS - “bad stress” Results in negative responses. Can interfere with physiological & psychological functioning. Long term distress may result in disease or disability. Homeostasis - the body’s attempt to maintain a physiological balance. Stress disrupts the balance.

9. Chronic Stress Long-term stress that occurs when a person is continually in a stress-response condition. Can lead to illness or even death. Increases risk for CV disease, hypertension, eating disorders, ulcers, diabetes, and cancer.

10. Physical Effects Increased susceptibility to illness Chronic high blood pressure Ulcers Headaches and migraines, backaches, and body pains Diarrhea, heartburn, gastritis, inflammation of the pancreas Exacerbation of acne, psoriasis, herpes, hives, and eczema Infertility

11. Emotional Effects Loneliness, depression, feelings of hopelessness Irritability Anger, hostility, violence Disorganization Conflicts Mood swings Sleep problems

12. Behavioral Effects Alcohol abuse Drug abuse Excessive smoking Disordered eating Compulsive behaviors Ineffective use of work/leisure time Overreaction to mild work pressure

13. What causes you stress? Jobs and The Workplace Balancing family and work Financial Problems http://www.youtube.com/watch?v=pCOOonGSEYo Personal Relationships Children Daily Hassles / Being Too Busy

14. Most and Least Stressful Jobs Most Stressful: President of the United States Firefighter Senior corporate executive Race car driver Taxi driver Least Stressful: Medical records technician Janitor Forklift operator Musical instrument repairer Florist Where do you think Charleston County Parks & Recreation Employees Rank?

15. What is Work Life Balance? Employers who allow flexibility and provide work life benefits will attract and retain the best employees. Employees whose personal lives are under control are more effective in the workplace. http://www.youtube.com/watch?v=AshMtJtr3GU

16. Is your life in balance?

17. Does your family feel stressed too? What a Day!

18. Determining Your Priorities What are the essential components to a quality life? What are you truly passionate about in life? What do you value most? Rank order these areas of your life according to the amount of time and energy you spend on each.

19. Values and Prioritizing Many of us are very knowledgeable about taking care of ourselves. We know we should: Eat right Exercise daily Make time for relaxation Pursue spiritual wants and needs WE KNOW IT SO WHY DON’T WE …..

20. Values and Prioritizing …… DO IT??? The number one reason that most people give for not doing what they feel they “should” do is? TIME!

21. Managing Your Priorities Time and energy must be spent on priorities. Utilize a system that will serve to remind you of your priorities. Plan time to refuel the tank.

22. Learn how to say YES as well as NO It’s easier to say no to unwanted tasks if you’ve already committed to something you do want to do. Work-Life Balance

23. Establish your ABSENCE as well as your PRESENCE Set a schedule for being physically elsewhere and unavailable, and stick to it. Work-Life Balance

24. Do a LITTLE BIT OF EVERYTHING as well as ALL OF ONE THING Master the art of multitasking. Work-Life Balance

25. Determine your TASKS as well as your PRIORITIES Many activities, small and large, are the steps that lead to your goal. Work-Life Balance

26. Work until your TIME IS UP as well as until your TASK IS DONE Approach every task with the goal of making progress during a specific amount of time, then move on to the next task to maintain forward momentum. Work-Life Balance

27. Bring some of your HOME TO WORK well as some of your WORK TO HOME You live in both worlds; look for ways to bring them together Work-Life Balance

28. Seek to INTEGRATE YOUR PROFESSIONAL AND PERSONAL ACTIVITIES as well as to SEPARATE WORK AND PLAY Doing so can maximize your effectiveness and satisfaction in both spheres. Work-Life Balance

29. Evaluating a Stressful Lifestyle Using Life Goals Work: Performance objectives, challenge, opportunity to learn, sense of accomplishment, financial rewards, relationships with coworkers, subordinates, supervisors Family: Quantity and quality of time spent with spouse, significant other, children, parents, siblings, extended family Personal: Leisure activities, social life, physical health, spiritual development We constantly juggle these goals, shifting time and energy between goals and trying not to “drop the ball” for any goal. This juggling act reflects the amount of stress in our lives.

30. Stress Management Lifestyle Techniques Time Management Cognitive Restructuring Relaxation Techniques

31. 1. Lifestyle Techniques for Managing Stress Social Support Communication Skills Healthy Diet Adequate Sleep Regular Exercise

32. Desk Yoga 1. Neck Rolls Let your chin drop down to your chest. Begin to circle your neck slowly, taking the right ear to the right shoulder, the head back, and then the left ear to the left shoulder. Try to keep the shoulders relaxed and not to hurry through areas of tightness. Take 3-5 rolls and then switch directions and take another 3-5 rolls.

33. Desk Yoga 2. Cat – Cow Stretch Bring both feet flat on the floor. Bring your hands onto your knees. On an inhale, arch the back and look up toward the ceiling. On the exhale, round the spine and let your head drop forward. Repeat for 3-5 breaths.

34. Desk Yoga 3. Seated Forward Bend Push your chair back from your desk. Bring both feet flat on the floor. Interlace your fingers behind your back. Straighten your arms, drawing the interlaced fingers down. Fold at the waist, bringing your interlaced hands over your back. Rest your chest on your thighs and release your neck.

35. Desk Yoga 4. Eagle Arms Take your arms out to either side, parallel to the floor. Bring the arms forward, crossing the right arm over the left and bringing the palms to touch. Lift the elbows while keeping the shoulders sliding down your back. Repeat with the left arm over the right.

36. Desk Yoga 5. Seated Spinal Twist Turn so you are sitting sideways in your chair. Bring both feet flat on the floor. Twist towards the back of the chair, holding the back with both hands. Turn the chair the other way and repeat.

37. Desk Yoga 6. Wrist Stretch Stand up. Turn your hands so that the wrists face your computer and the fingers face the edge of the desk. Lean in to the wrists and flatten your palms as much as possible. Back off if you feel pain.

38. 2. Time Management The Problem is Severe By some estimates, people waste about 2 hours per day. Signs of time wasting: Messy desk and cluttered (or no) files Can't find things Miss appointments, need to reschedule them late and/or unprepared for meetings Volunteer to do things other people should do Tired/unable to concentrate

39. How we spend our day

40. Know Yourself Morning Person Long Concentration Procrastinator Work well under a deadline Extrovert Night Owl Short Concentration Do things NOW Don’t work well under a deadline Introvert

41. Manage Yourself Schedule hard work during your “up” time Break up projects into manageable segments “ To do” lists with deadlines Do high priority work when you work best Know how to recharge your energy!

42. Be “Time Wise” Do it now Say no Start projects as soon as they are assigned Divide each task into small, manageable chunks Use small pockets of time well Use your best time well Don’t put things off Turn off the TV Try the 10-minute ticker

43. 3. Cognitive Restructuring How Can you Change the Way you Think About Stress? Don’t worry about things you can’t control Regain control: problem solve & ID solutions Reasonable expectations Sense of humor Flexibility with self & others

44. Relaxation Techniques Progressive relaxation http://www.youtube.com/watch?v=KxQJIiu9tK0 Visualization or Imagery http://www.youtube.com/watch?v=zf3IIYbllts Mediation Deep Breathing http://www.youtube.com/watch?v=-j5Z4E2wkh4 Biofeedback

45. Stress Management May require a variety of methods Must learn to recognize the body’s negative signals and what causes them Recreate stressful events and consider different outcomes Avoid or minimize contact with stressor Change attitudes and/or situations

46. If all else fails…