Presentation on theme: "University Services All Staff Quarterly Meeting Dec. 14 th, 2007."— Presentation transcript:
University Services All Staff Quarterly Meeting Dec. 14 th, 2007
Stress Management: Is Stress Managing You or are YOU Managing Stress?
What is stress? Stress is what you experience when you believe you cannot cope effectively with a threatening situation. Stress is created when your mind overrides the body's basic desire to choke the living daylights out of some idiot who desperately deserves it.
Five Good Reasons to Manage Your Stress 1. Better Health 2. Probably a longer life span 3. More fun 4. More energy 5. Something to talk about at parties
Presentation Objectives: 1. Understand stress and how it affects you 2. Work, home, money, general hassles affecting you 3. Effects of Stress 4. Identifying your stress level (test) 5. Stress relievers 6. Organizational skills strategies 7. Time management strategies 8. Stress resistant strategies 9. Clarifying goals and values
The Three Ds of Stress: Disorders ________ Americans have some form of major heart disease. ________ Americans die from a heart attack every year. ________ Americans have high blood pressure. ________ Americans are alcoholics. 67 million 1 million 69 million 18 million
Three Ds of Stress: Disorders _______ adults are either obese or overweight. _______ preventable deaths annually are caused by modifiable, behavioral patterns. _______ people have diabetes associated with obesity and inactivity. 108 million 300, million
Three Ds of Stress: Drugs Each year… _______doses of tranquilizers are prescribed. ______ doses of muscle relaxants are prescribed. ______ doses of antidepressants are prescribed. ______ doses of painkillers are prescribed. ______ people are abusing prescription drugs! 6 billion 4 billion 5 billion 4 million
Three Ds of Stress: Dollars _________is lost annually from stress related reasons. _________ is lost annually from alcoholism and drug abuse. _________ is lost annually from chronic pain. _________workdays a year are lost because of stress-related absenteeism and lost productivity. Sources: US Dept of Health and Human Services, Centers for Disease Control, and National Center for Health Statistics $300 billion $246 billion $100 billion $132 million
The Top Ten Stresses 1. Loss of a loved one 2. Major illness or injury 3. Divorce or separation 4. Serious financial difficulties 5. Loss of job/New job 6. Getting married 7. Moving to a new place/Major remodeling 8. Serious falling out with a close friend 9. Birth of a child 10. Retirement
Work Stress Requirements dont match capabilities or needs. Working conditions – excessive workloads; conflicting expectations. Poor communication; not involving employees in decisions affecting their jobs. Lack of opportunity for growth.
Work Stress Lack of support, trust or respect. Rapid changes.
Work Strategies National Institute of Occupational Health and Safety identified the following organizational low stress characteristics: –Recognition for good work performance –Opportunities for career development –Culture that values the individual worker –Effective management strategies and actions Open and honest communication Effective work/life balance benefits Specific job expectations and continuous feedback
Home/Personal Stress Need more time? Less leisure time "Stress Sandwich" - generational divide Primary care giving roles Meals, clean house, bills, chores, shopping, lawn and garden, car maintenance, phone calls, kids chauffeured, walking the dog, helping kids with homework, doctors appointments, etc...
Something to Ponder… "Life is what happens while you're busy making other plans." - John Lennon
Money/Financial Stress There never seems to be enough money, is there? The search for the American Dream. Keeping up with others. Media and must-have items. Instant gratification. Charge it now and pay later.
Money/Financial Strategies Develop and maintain a budget. Read Mind over Money: How to get Control of your Finances and Revitalize your Emotional and Physical Well-being by Dr. Charlesworth and Wayne Nance. Live within your means. Dont equate money with success. Understand what you really want.
General Hassles Noisy Traffic - stupid drivers Rude salesclerks Crowds Deliveries made 'between 9 and 5' Long lines Cell phones Technology
Effects of Stress _____ of people surveyed said that stress affected their health _____ said stress negatively affected their friendships _____ said stress was hurting their marriages _____ said stress affected work performance 50% 21% 19% 15%
Physical Symptoms of Stress Tiredness, fatigue Heart palpitations, racing pulse, rapid, shallow breathing Muscle tension and aches Shakiness, tremors, tics, twitches Heartburn, indigestion, diarrhea, constipation, nervousness Dry mouth and throat Excessive sweating, clammy hands, cold hands and/or feet Rashes, hives, itching Nail-biting, fidgeting Overeating, loss of appetite Sleep difficulties Increased use of alcohol and/or drugs and medications
Psychological Signs of Stress Irritability, impatience, anger, hostility Worry, anxiety, panic Moodiness, sadness, feeling upset Memory lapses, difficulties in concentrating, indecision Work absenteeism, lowered productivity Feeling overwhelmed Loss of sense of humor –This is for STARTERS!!!
Understanding Stress – A,B,C- A is the Activating event or potentially stressful situation B is your Beliefs, thoughts, or perceptions about A. C is the emotional Consequence or stress that results from holding these beliefs. A potentially stressful situation your perceptions your stress
A, B, C Example A. Activating Event: Boss pointing out my errors. B. Irrational Belief: I must be totally incompetent and I am sure I will lose my job. C. Stressful Emotional Consequence: Anxiety, terror, worry, loss of sleep, overeating. D. Dispute Your Irrational Beliefs: If would be nice if I didnt make any mistakes, but I am not totally incompetent, just human. E. New, Less Stressful, and More Effective Emotions: Some appropriate concern and motivation to get the job done correctly.
Its The Thought That Counts How your beliefs, thoughts, perceptions and interpretations impact the stress you feel.
How Stressed Are You? Handout
Managing Stress Body Scan/Muscle tension release Breathing Affirmations Visualizations
Techniques to Mitigate Stress Massage Stretching Exercise Yoga Tai Chi Pilates Listen to Music Meditate
Organizational Stress Reducing Organizational Clutter Schedule it Have a party
Stop Feeding Your Stress Stressed backwards spells: DESSERTS
Food Solutions Prepare food ahead of time Ask yourself if you are really hungry Substitute relaxation for food Eat breakfast and lunch Eat healthy Exercise
Need More Sleep? 1. I notice a major dip in my energy level early in the afternoon. 2. I need an alarm clock to wake up in the morning. 3. On the weekend, when I don't have to get up, I end up sleeping much later. 4. I fall asleep very quickly at night. 5. On most days, I feel tired and feel as though I could use a nap. Is this YOU?
Sleep Solutions Go to sleep earlier Bed = Sleep
Stress – Reducing TM Skills Ten signs you're experiencing time-stress and that your time management skills need help: 1. I feel I don't have enough time for myself, my family, or friends. 2. I feel that I waste too much time. 3. I find myself constantly rushing. 4. I find I don't have enough time to do things I really enjoy. 5. I find I frequently miss deadlines or am late for appointments. 6. I spend almost no time planning my day. 7. I almost never work with some kind of prioritized "To-Do" list. 8. I have difficulty saying NO to others when they make demands on my time. 9. I rarely delegate tasks and responsibilities. 10. I find I procrastinate too often. –Checking 1-2 items - tune up –Checking 4 or more items - overhaul
Step One Determine what you DO want to spend more time doing Kids Spouse Friends YOU Job or career Hobby or interest Reading Exercising Nurturing your soul Spending time on community activities Traveling Sleeping
Step Two Determine what you want to spend LESS time doing Fewer hours late at the office Fewer hours on paperwork (touch it once) Fewer hours attending events I don't enjoy Fewer hours cleaning house Fewer hours doing laundry Fewer hours with people you don't enjoy Fewer house watching television Fill in your item here...
Step Two Exercise Use the space below to identify where you want to spend YOUR time…
Step Three Find more time 80/20 rule Unload low priority stuff Delegate Start a list Save time by doing similar tasks at the same time (bills, phone calls, bundle errands, cook ahead) Use technology (shop by mail or web) Eliminate interruptions Get up earlier Buy time
Secrets of Stress Resistant Thinking You can control the amount of stress you feel You feel stressed because you have to give a presentation at work tomorrow to win an important new client. You feel stressed at the store because you got trapped in the slowest moving check-out lane. You feel stressed because your picky Aunt Agnes is coming to stay with you for a whole week. You feel stressed because your neighbor is playing his music too loudly.
Clarifying Your Values & Goals 1.The tombstone test (The - ) When I am gone, what would I like my tombstone to say about me? How would I like people to remember me in life? What would I have liked to have accomplished in life?
Clarifying Your Values & Goals 2. Five-ish years to live If you had just five more years to live, would you spend the time you have left any differently than the way you are spending it now? If yes, what would you do that is different? Would you stay at your job? Would you live where you live? Would you finally call you mother? Etc...
Question: Why are you not doing these things?
Suggestion: "Live each day as if it was your last because someday you're going to be right." - Anonymous
Handouts & Exercises Staying on track Making the time
The Power of Humor Laugh… at yourself if you have to Humor as a healing tool Seven days without laughter makes one weak. - Anonymous
Integrating Humor Watch funny movies/shows. Find funny sayings, poems, or witty remarks to repeat to yourself. Find humor in stressful situations or past stressful events. Go to a comedy club.
Integrating Humor Look for cartoons connected to stress in your life. Find something fun to do and make it a habit. Consult Directory of Humor Magazines and Humor Organizations in America.
Ten Habits of Highly Effective Stress Managers 1. They know how to relax. 2. They eat right and exercise often. 3. They get enough sleep. 4. They don't worry about the unimportant stuff. 5. They don't get angry often. 6. They are organized. 7. They manage their time efficiently. 8. They have and make use of a strong social support system. 9. They live according to their values. 10. They have a good sense of humor.