2Stress Management:Is Stress Managing You or are YOU Managing Stress?
3What 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.
4Five Good Reasons to Manage Your Stress 1. Better Health2. Probably a longer life span3. More fun4. More energy5. Something to talk about at parties
5Presentation Objectives: 1. Understand stress and how it affects you2. Work, home, money, general hassles affecting you3. Effects of Stress4. Identifying your stress level (test)5. Stress relievers6. Organizational skills strategies7. Time management strategies8. Stress resistant strategies9. Clarifying goals and values
6The Three D’s 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 million1 million69 million18 million
7Three D’s 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 million300,00031 million
8Three D’s 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 billion4 billion5 billion4 million
9Three D’s 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 forHealth Statistics$300 billion$246 billion$100 billion$132 million
10The Top Ten Stresses 1. Loss of a loved one 2. Major illness or injury 3. Divorce or separation4. Serious financial difficulties5. Loss of job/New job6. Getting married7. Moving to a new place/Major remodeling8. Serious falling out with a close friend9. Birth of a child10. Retirement
11Work Stress Requirements don’t 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.
12Work StressLack of support, trust or respect.Rapid changes.
13Work StrategiesNational Institute of Occupational Health and Safety identified the following organizational low stress characteristics:Recognition for good work performanceOpportunities for career developmentCulture that values the individual workerEffective management strategies and actionsOpen and honest communicationEffective work/life balance benefitsSpecific job expectations and continuous feedback
14Home/Personal Stress Need more time? Less leisure time "Stress Sandwich" - generational dividePrimary care giving rolesMeals, clean house, bills, chores, shopping, lawn and garden, car maintenance, phone calls, kids chauffeured, walking the dog, helping kids with homework, doctors appointments, etc...
15Something to Ponder… "Life is what happens while you're busy making other plans." - John Lennon
16Money/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.
17Money/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.Don’t equate money with success.Understand what you really want.
18General Hassles Noisy Traffic - stupid drivers Rude salesclerks Crowds Deliveries made 'between 9 and 5'Long linesCell phonesTechnology
19Effects 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 performance50%21%19%15%
20Physical Symptoms of Stress Tiredness, fatigueHeart palpitations, racing pulse, rapid, shallow breathingMuscle tension and achesShakiness, tremors, tics, twitchesHeartburn, indigestion, diarrhea, constipation, nervousnessDry mouth and throatExcessive sweating, clammy hands, cold hands and/or feetRashes, hives, itchingNail-biting, fidgetingOvereating, loss of appetiteSleep difficultiesIncreased use of alcohol and/or drugs and medications
21Psychological Signs of Stress Irritability, impatience, anger, hostilityWorry, anxiety, panicMoodiness, sadness, feeling upsetMemory lapses, difficulties in concentrating, indecisionWork absenteeism, lowered productivityFeeling overwhelmedLoss of sense of humorThis is for STARTERS!!!
22Understanding Stress – A,B,C- A is the Activating event or potentially stressful situationB 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
23A, B, C Example A. Activating Event: Boss pointing out my errors. B. Irrational Belief: I must be totally incompetentand 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 didn’t 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.
24It’s The Thought That Counts How your beliefs, thoughts, perceptions and interpretations impact the stress you feel.
26Managing Stress Body Scan/Muscle tension release Breathing AffirmationsVisualizations
27Techniques to Mitigate Stress MassageStretchingExerciseYogaTai ChiPilatesListen to MusicMeditate
28Organizational Stress Reducing Organizational ClutterSchedule itHave a party
29Stop Feeding Your Stress Stressed backwards spells: DESSERTS
30Food Solutions Prepare food ahead of time Ask yourself if you are really hungrySubstitute relaxation for foodEat breakfast and lunchEat healthyExercise
31Need 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?
33Stress – Reducing TM Skills Ten signs you're experiencing time-stress and that your timemanagement 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 upChecking 4 or more items - overhaul
34Step One Determine what you DO want to spend more time doing Kids SpouseFriendsYOUJob or careerHobby or interestReadingExercisingNurturing your soulSpending time on community activitiesTravelingSleeping
35Step Two Determine what you want to spend LESS time doing Fewer hours late at the officeFewer hours on paperwork (touch it once)Fewer hours attending events I don't enjoyFewer hours cleaning houseFewer hours doing laundryFewer hours with people you don't enjoyFewer house watching televisionFill in your item here...
36Step Two ExerciseUse the space below to identify where you want to spend YOUR time…
37Step Three Find more time 80/20 rule Unload low priority stuff DelegateStart a listSave time by doing similar tasks at the same time (bills, phone calls, bundle errands, cook ahead)Use technology (shop by mail or web)Eliminate interruptionsGet up earlierBuy time
38Secrets of Stress Resistant Thinking You can control the amount of stress you feelYou 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.
39Clarifying Your Values & Goals 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?
40Clarifying Your Values & Goals 2. Five-ish years to liveIf 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...
42Suggestion: "Live each day as if it was your last because someday you're going to be right." - Anonymous
43Handouts & ExercisesStaying on trackMaking the time
44The Power of Humor Laugh… at yourself if you have to Humor as a healing tool“Seven days without laughter makes one weak.”- Anonymous
45Integrating 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.
46Integrating 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.
47Ten 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.