Presentation on theme: "Stress Management in Stressful Times Frederick J. Cowie, Ph.D. Consultant/Trainer/Keynote Speaker Fredcowie.com Myspace.com/fredcowie."— Presentation transcript:
Stress Management in Stressful Times Frederick J. Cowie, Ph.D. Consultant/Trainer/Keynote Speaker firstname.lastname@example.org Fredcowie.com Myspace.com/fredcowie 406-431-3531 Welcome!
1. Relax 2. Gather Information 3. Define the Problem Sets 4. Generate Possible Solution Sets 5. Evaluate Solution Sets 6. Choose "Best Case" Solution Set 7. Develop a Work Plan 8. Implement the Work Plan 9. Evaluate the Progress 10. Start Over Again FRED COWIE’S 10-STEP STRESS MANAGEMENT & PROBLEM SOLVING COURSE
Christian in ICU Dad in Kansas Blizzard April, 2009 Jon with brother Christian
PARETO PRINCIPLE 80% and 20% 80% GOOD comes from 20% 80% BAD caused by 20%
COWIE’S POTATO PRINCIPLE Two pots Big Potatoes Little Potatoes “Middle sized potatoes go where?” You spend 80% Time/Energy deciding things when it doesn’t matter which item you chose!
PROBLEM vs. WORK PRINCIPLE PROBLEM: No Solution Problem with Solution: equals WORK!
CHANGE is STRESSFUL EMERGENCIES cause a DOUBLE DOSE Of STRESS
Relax Gather Information Define the Problem Sets Generate Possible Solution Sets Evaluate Solution Sets Choose "Best Case" Solution Set Develop a Work Plan Implement the Work Plan Evaluate the Progress Start Over Again FRED COWIE’S 10-STEP PROBLEM SOLVING COURSE
There are SIX Things I want to do in Step One No one will be asked to say anything personal, intimate to the class You will be asked to give generic, impersonal answers
Rules of the Game Everyone will be given the opportunity to say something! No one will be forced to say anything! If you have given your input on a given question, please wait until all of the others have had a chance to give their input!
I am going to ask you to do SIX things: A) Think of (don’t tell me) any important incident in your life that was extremely stressful--professional, personal, sports, etc. B) Think of (don’t tell me) two specific things that went wrong during that incident C) Tell me what emotions came up! D) Tell me what physical changes came about because of those emotions! E) Tell me what mental changes came about because of the stress! F) Tell me about behavioral changes!
Fred, this is where you put their ideas on the flipcharts so thoughtfully supplied for you! Fred
KEY HEALTH PROBLEMS DUE TO STRESS IMMUNOLOGICAL PROBLEMS –Typical: Gears up, shuts down, returns normal –Dysfunctional: Gears up and keeps going: Auto-immune Shuts down, and doesn’t return to normal: Sick, susceptible MAJOR CAUSES OF DEATH with a stress factor –Heart Attack (1) –Stroke (3)
“AKA” THE ADRENALINE RUSH Along with the effects of activation of the SYMPATHETIC NERVOUS SYSTEM
Adrenaline or “Fight-Flight” Syndrome Herbert Benson, MD, Relaxation Response/Timeless Healing Blood flows to large muscles, muscles tense up Vision becomes more acute Heart pumps faster Breathing becomes faster Metabolism rate increases Slow (alpha) brain waves decrease Need to DO SOMETHING
“AGGRESSIVE RELAXATION” BREATHE: FULL, SLOW, DEEP “BREATHE TO 10” MUSCLES: ISOMETRICS, TENSE/RELAX FIND THAT PLACE IN YOUR MEMORY: WALKING, HORSEBACK, FISHING, DANCING, SWIMMING HUM YOUR FAVORITE SONG DO SOMETHING SOOTHING: TAKE A WALK, CLOSE YOUR EYES, ROCK BACK AND FORTH “ENTRAIN” BREATHING, BLOOD PRESSURE, MUSCLES, HEART BEAT
BOTTOM LINE STRESS MANAGEMENT YOU HAVE TO WANT TO DO IT YOU HAVE ACTIVELY DO IT –BEFORE HAND –REGULARLY YOU HAVE TO REMEMBER TO DO IT DURING EMERGENCIES
BOTTOM LINE STRESS MANAGEMENT “AGGRESSIVE RELAXATION” Proactively Regularly Purposefully