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S.M.A.R.T. Seminar SMART IS… STRESS MANAGEMENT AND RELAXATION TRAINING KEN SCROGGS, LPC, LCSW, LMFT, CEAP, DCC EAP Works 800.882.1985,

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Presentation on theme: "S.M.A.R.T. Seminar SMART IS… STRESS MANAGEMENT AND RELAXATION TRAINING KEN SCROGGS, LPC, LCSW, LMFT, CEAP, DCC EAP Works 800.882.1985,"— Presentation transcript:

1 S.M.A.R.T. Seminar SMART IS… STRESS MANAGEMENT AND RELAXATION TRAINING KEN SCROGGS, LPC, LCSW, LMFT, CEAP, DCC EAP Works 800.882.1985, kscroggs@eapworklife.com 1

2 Stress Management And Relaxation Training S.M.A.R.T. Workshop Course Outline Stress Management Relaxation Training 1.Stress at Work 2.Stress at Home 3.Dealing with Life Stressors 4.Stress & the Brain 5.Back to Basics 6. Sitting Posture 7. Inner Smile 8. 3 Keys to Relaxation 9. Breathing Techniques 10. Systematic Relaxation 11. Mindfulness Copyright 2010 Ken Scroggs, LPC, LCSW, LMFT, CEAP, DCC 2

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4 “Attitudes in the American Workplace VI” Gallup Poll sponsored by the Marlin Company found: 1.80% of workers feel stress on the job, nearly half say they need help in learning how to manage stress; 2.14% of respondents had felt like striking a coworker in the past year, but didn't; 3.25% have felt like screaming or shouting due to job stress 4.9% are aware of an assault or violent act in their workplace 5.18% had experienced some sort of threat or verbal intimidation in the past year. Copyright 2010 Ken Scroggs, LPC, LCSW, LMFT, CEAP, DCC 4

5 Tips for dealing with Stress at Work 1. Communicate & clarify expectations with boss and coworkers 2. Improve your time management and organization skills 3. Stretch & breathe often 4. Take a break 5. Learn to “Listen” 6. Detach, Detach, Detach... 7. Be positive (5 to 1 ratio positive to negative communications) 8. Resolve conflicts quickly to solve problems 9. Lighten up, don’t take things personally 10. Fix your environment 11. Prioritize, “Don’t sweat the small stuff 12. Create a support group Copyright 2010 Ken Scroggs, LPC, LCSW, LMFT, CEAP, DCC 5

6 Live a Natural Life Natural vs Normal Living A.A “normal” life is waking sleep deprived, skipping breakfast, hating traffic, working through lunch and returning home to strangers (family)… B.“Natural” living is defined by a balanced life as well as not being emotionally attached to our “wants” or the latest trend. C.Make your choice, A or B 6 Copyright 2010 Ken Scroggs, LPC, LCSW, LMFT, CEAP, DCC

7 Causes of Stress at Home 1.Physical Stressors A.Poor diet B.Sleep depreciation C.Lack of exercise 2.Mental Stress A.Information overload B.Multitasking 3.Emotional stress A.Relationship issues B.Unresolved events C.Grief, Depression, Anxiety 4.Social Stress A.Isolation B.Poor social skills Copyright 2010 Ken Scroggs, LPC, LCSW, LMFT, CEAP, DCC 7

8 The Balancing Act 1.Foundation for Mental Health is Physical Health Eating, Sleeping, Exercise and Play 2.Eat properly (Keep log of what you eat) “The Right Food, Right Time, & Right Amount” 3.Exercise, Cardiovascular & Stretching 4.“Buddy System” will help with follow thru 5.Scheduling social activities help us look forward more than looking at the past Copyright 2010 Ken Scroggs, LPC, LCSW, LMFT, CEAP, DCC 8

9 Keys to Improved Sleep 1.Have an evening routine 2.No stimulants or TV right before bed 3.Have something positive to do immediately before bed. Read the funny paper 4.Know your favorite sleep position (body position) 5.Breathing slowly helps relax thoughts 6.Think pleasant thoughts as you fall asleep Copyright 2010 Ken Scroggs, LPC, LCSW, LMFT, CEAP, DCC 9

10 Stress Mgnt. that does not work; Alcohol, Drugs, Cigarettes, Sugar, Starch, etc.

11 Relaxation/Meditation Works!

12 Physical Well-being S tudies Prove Relaxation Helps to: 1. Lower blood pressure 2. Reduce Pain 3. Decrease heart rate 4. Reduce muscular tension 5. Change brain wave patterns 6. Decrease respiration rate and volume Copyright 2010 Ken Scroggs, LPC, LCSW, LMFT, CEAP, DCC 12

13 Relaxation – Sitting Posture 1. Sit up straight 2. Sit forward in chair 3. Feet flat on floor 4. Hand on knees Palms down or up 5. Arm pits open 6. Chin tucked in & back Tip of tongue touching roof of mouth Copyright 2010 Ken Scroggs, LPC, LCSW, LMFT, CEAP, DCC 13

14 3 Keys to Relaxation 1. Relax the Body A. Slow the breathing B. Take 3 long, slow, deep breathes (Optional) C. Count the inhales and exhales (Optional) 2. Focus the Mind A. Remember a pleasant place (ocean, mountains, river, back yard, grandmother’s kitchen, woods, garden, etc.) 3. Reinforce positive Emotions A. Suggest a pleasant feeling; calm, peace, love, joy, etc. 4. Increase you time in this relaxed state “little by little”. A. Do not force yourself to relax to long…

15 Try These Simple Breathing Techniques 1.Breath Deeply and Stretch Often 2.Very Slow, Full Abdominal Breathing for 5 Minutes. 3.Alternate Nasal Breathing (hold one nostril closed and breath in thru the other nostril. Then reverse by breathing in thru the other nostril while closing the first nostril. Continue for 5 minutes. 4.Notice how differently you feel on a scale of 1 to 5. (1 being no change up to 5 feeling great) Copyright 2010 Ken Scroggs, LPC, LCSW, LMFT, CEAP, DCC15

16 Systematic Relaxation 1.Create a comfortable place and assume a reclined position. 2.Put your feet up and your head back. (Reduce distractions; noise, interruptions, etc.) 3.Close your eyes and begin relaxing your body 4.Focus on Relaxing Your Toes, Feet, Legs & Hips (Pause) 5.Stomach, Chest, Shoulders, Arms & Hands (Pause) 6.Neck, Jaw, Face & Head (Pause) 7.Imagine one place you enjoy experiencing; beach, mountains, lake, forest or back yard… When your mind wanders “gently but firmly” return to your Place. 8.Soak up the mental experience thru your senses; see it, hear it, feel it, smell it. 9.Notice how differently you feel on a scale of 1 thru 5. (1 being no change, 5 feeling great) 16Copyright 2010 Ken Scroggs, LPC, LCSW, LMFT, CEAP, DCC

17 Mindfulness Stress Reduction 1.It is possible to train ourselves to be aware and observant or “mindful” of our daily living to better cope with stress, pain, and illness in a proactive manner. 2.Mindfulness meditation is simply a moment-to- moment awareness of what we think and feeling during our daily activities. It is based on a non- judgmental attitude. Kabat-Zinn J. Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness, New York: Delacorte, 1990 17Copyright 2010 Ken Scroggs, LPC, LCSW, LMFT, CEAP, DCC

18 Characteristics of Mindful Practice 1.Active observation of oneself at all times (as much as possible) 2.Being of “curious mind” or open minded 3.Courage to see the world as it is rather than as one would have it be 5.Willingness to examine and set aside categories and prejudices (pre-judging) Presence Mindful Practice, JAMA, September 1, 1999-vol 282. N0.9, p.835 Copyright 2010 Ken Scroggs, LPC, LCSW, LMFT, CEAP, DCC18

19 Inner Smile Meditation 1.Relax the Body 2.Imagine Beginning to Smile 3.Slowly Smile Inwardly with Total Awareness 4.Smile Love Into Heart 5.Smile Peace Into Stomach 6.Smile Hope Into Lungs 7.Smile Strength Into Kidneys 8.Smile Forgiveness Into Liver Copyright 2010 Ken Scroggs, LPC, LCSW, LMFT, CEAP, DCC 19

20 Ken Scroggs, LCSW, LPC, LMFT, CEAP, DCC EAP Works www.eapworklife.com Username ems Password technologies kscroggs@eapworklife.com 770-449-1111, 800-822-1968 Copyright 2010 Ken Scroggs, LPC, LCSW, LMFT, CEAP, DCC20

21 Check your Mantra!


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