1. Stress Management in Stressful Times Frederick J. Cowie, Ph.D. Consultant/Trainer/Keynote Speaker fredcowie@aol.com Fredcowie.com Myspace.com/fredcowie 406-431-3531 Welcome!

2. 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

3. CREDENTIALS

4. June, 2007 Christian with brother Jon

5. Christian in ICU Dad in Kansas Blizzard April, 2009 Jon with brother Christian

6. PARETO PRINCIPLE 80% and 20% 80% GOOD comes from 20% 80% BAD caused by 20%

7. 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!

8. PROBLEM vs. WORK PRINCIPLE PROBLEM: No Solution Problem with Solution: equals WORK!

9. CHANGE is STRESSFUL EMERGENCIES cause a DOUBLE DOSE Of STRESS

10. 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

11. 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

12. 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!

13. 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!

14. Fred, this is where you put their ideas on the flipcharts so thoughtfully supplied for you! Fred

15. Typical answers: EMOTIONAL fear powerless helpless angersorrowoverwhelmed frustrationexhaustionterror panicconfusionsadness chaoslostlose-lose

16. Typical answers: PHYSICAL OES: Orifice Ejection Syndrome Can’t eat or stuff yourself Irregular, rapid breathing Muscle tightened, clenched Irregular, rapid heartbeat Increased blood pressure Tension headaches Fight or flight or freeze Cry inappropriately (or not cry appropriately)

17. Psychological Research: MENTAL Decreased Memory Decreased Attention Span Slowed Learning Speed Impaired Decision Making Decreased Self Awareness Can’t think, decide, act, be you

18. BEHAVIORAL PROBLEMS Verbal, Physical Abuse Hiding, Avoidance Substance Abuse Manic Behavior, Gambling Self Pity, Self Abuse Hostile Work Environment

19. 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)

20. “AKA” THE ADRENALINE RUSH Along with the effects of activation of the SYMPATHETIC NERVOUS SYSTEM

21. 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

22. “THREE NATURAL STATES” EXCITED, HYPER AWARE, ALERT RELAXED, DROWSY

23. RELAXATION, YOGA AND MEDITATION TRAINING IS DESIGNED TO MOVE YOU: FROM: AWARE, ALERT, WORKING STATE TO: RELAXED, DROWSY, HYPNOTIC STATE

24. EMERGENCY MANAGEMENT STRESS REDUCTION TRAINING IS DESIGNED: TO MOVE YOU FROM THE EXCITED, HYPER STATE DOWN TO THE MORE USEFUL AWARE, ALERT, WORKING STATE

26. CALIFORNIA DREAMIN’ SOOTHING SOUNDS –DOLPHIN SOUNDS –WHALE SOUNDS –OCEAN WAVE SOUNDS OH YEAR: LOGGERS, MINERS, RANCHERS, FARMERS, FIRE, LAW, EMS....

27. “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

28. 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

29. BOTTOM LINE STRESS MANAGEMENT “AGGRESSIVE RELAXATION” Proactively Regularly Purposefully

30. THE COWIE STRESS MANAGEMENT PROCESS IN ACTION!

31. STRESS MANAGEMENT: RELAX!

32. HUMOR (APPROPRIATELY APPLIED) CAN HELP!

33. One is Ted and one is Fred. Only my hairdresser knows for sure!

34. KATRINA WAS STRESSFUL (AT LEAST TO SOME OF US!)

38. Thanks for inviting me, smile, and aggressively relax! Fred