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Stress Awareness From Noticing to Thriving 1 This presentation was developed by Organizational Wellness & Learning Systems, Inc.

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Presentation on theme: "Stress Awareness From Noticing to Thriving 1 This presentation was developed by Organizational Wellness & Learning Systems, Inc."— Presentation transcript:

1 Stress Awareness From Noticing to Thriving 1 This presentation was developed by Organizational Wellness & Learning Systems, Inc.

2 Objectives As a result of this session, participants will Enhance their ability to notice signs of stress and more readily take action to reduce stress Understand 4 practices for creating a positive response to stress Use at least one practice to enhance the positive stress response from coping to resilience and to thriving 2

3 THE F OUR S KILLS B RING Y OUR M INDFUL A WARENESS TO S TRESSORS M ONITOR Y OUR T OLERANCE FOR S TRAIN K NOW H OW TO R ESPOND IN H EALTHY W AYS F OCUS ON THE P OSITIVE AND T HRIVE F OR HARNESSING T HE P OWER O F S TRESS

4 Outline 1.What is Stress? 2.Do You Know Your Stress Warning Signs? 3.Do You Have a Healthy Tolerance Level? 4.Are You Coping Well? 5.Do You Focus on the Positive? 6.Is Stress the Spice of Life? 4

5 that can tax one’s ability to cope, producing tension strain and/or lead to productive learning adaptation P ART 1 W HAT IS S TRESS ? An experience of responding to harm or potential harm stressors 5

6 K EY K NOWLEDGE P OINTS Not an event but how our mind & body responds to events/situations Some events (stressors) are more stressful than others We can choose to be mindful of  Stressors  Our warning signs (strain)  How we deal with the strain  How we respond to events We have capacity (“raw coping power”)  to be mindful and respond effectively  to learn and grow from stress (resilience)  to be even stronger in body, mind, spirit, because of stress (thriving) 6

7 “I bring mindful awareness to all stages of the stress response” Stress is a well-oiled feedback system At all stages of stress, we can always know whether we are dealing with stress well or not WarningTolerating Coping my warning signs my level of tolerance my coping system stressors strain 7

8  What is your “strain signature” --- ?  We each experience strain in different ways  Physical  Emotional  Mental (Cognitive)  Social 8

9 Physical Emotional Cognitive Social 1 FAIL TO BUFFER THESE SYMPTOMS 2 WORK AND 3 Burn-Out Decreased Job Involvement Withdrawn/Depressed LessCooperative LessConscientious 9 WAYS STRESS SHOWS UP LIFE 4 GET HELP  headaches  hypertension  stomach problems  exhaustion  anxious  angry, irritable  frustrated  concentration  inattentive  impaired reason  lonely/withdrawn  grouchy  impulsive  critical/hostile HAND OUT

10 Physical Emotional Cognitive Social  headaches  hypertension  stomach problems  Immune system  Muscle tension  Asthma  Exhaustion  anxious  angry, irritable  frustrated  excited  worried  frenetic  concentration  inattentive  impaired Reason  distractible  “in a fog”  lonely/withdrawn  grouchy  impulsive  critical/hostile  complaining  oversensitive  snappy  grumpy 5 EXERCISE: What is your signature? Take a minute to quietly “BE” with your signaturebreathe into it 10

11 Just as we have our own unique “strain signature”, we also have our personal tolerance levels for stress Our ability to “put up with” stress differs:  Across people some of us are more tolerant than others  At certain times time of day, days of week, time of year  Across situations we tolerate some situations better than others 11

12 Do you tend to remain cool or heat up when under stress? Do you tolerate some stressors better than others? Is there a situation that you tolerate that has produced strain..because: Of the situation? Of how you tolerate it? What is it about you (attitude, perspective, your strain signature) that contributes to the problem? What can you do to let go, relax, appreciate, address, or do to find a more positive response? 1 EXERCISE PREPARATION 12

13 At what point do you relax and let go? At what point do you say “enough is enough”? Reflect on a situation that causes you strain THE ACTUAL EXERCISE (PART 1) How much are you “tolerating” that situation? Are you tolerating it for these reasons:  Too much trouble to deal with  Better to not “rock the boat”  Better to “let sleeping dogs lie”  I don’t know what to do  I don’t have the support I need  Other? _______________ 2 And choose a healthy response? Can you “let go” of any of these reasons? HAND OUT 13

14 Is it better to respond or tolerate? THE ACTUAL EXERCISE (PART 2) Do a “Tolerance-response inventory”  List costs of tolerating vs. responding to the problem.  List the benefits of responding vs. tolerating. 2 14

15 If we are mindful about our strain reaction and our tolerance, we usually can handle stress by choosing a positive coping response But sometimes we are not mindful because of our lifestyle (e.g., diet, exercise, sleep, relaxation) and can choose unhealthy coping responses Part 4. Are You Coping Well? 15

16 What do you do when feeling strain? HAND OUT 16

17 Care Cogitate Cool It! resilience Circulate Create Connect Debrief Effective-Positive ‘Copers’Ineffective 17

18 Life is not only about stress, difficult situations, or negative factors There are positive things that are happening around us all the time; even little things that we can be grateful for; opportunities for forgiveness; chances to be helpful It makes a big difference in our life when we are able to tune in to these Part 5. Can You Focus on the Positive? “uplifts” 18

19 1.Relating well with partner, spouse, lover 2.Relating well with friends or coworkers 3.Completing a task 4.Feeling healthy 5.Getting enough sleep 6.Eating out 7.Meeting your responsibilities 8.Visiting, phoning, texting, or writing someone 9.Spending time with family 10.Inside of home is pleasing to you 11.Enjoying nature or the weather 12.Hearing about or telling a positive story Examples of Uplifts Uplifts make you feel: hopeful optimistic effective resilient 19

20 UPLIFT EXERCISE Pair up with a partner Your team has 90 seconds  Take turns sharing uplifts After Partner A goes, Partner B shares For the entire 90 seconds, each uplift has to be new and unique (not said by the other partner) Count the total number of uplifts 1 Uplifts make you feel: hopeful optimistic effective resilient HAND OUT 20

21 There are different levels of coping – Thriving – Resilience – Healthy Coping – Just Getting By (Tolerating) – Unhealthy Coping – Addiction – Distress These practices help us move up levels at any time: 1.Pay attention to your strain signature 2.Adjust your tolerance levels 3.Use positive coping tools (Cs not As) 4.Chase down the uplifts * The spice of life or the kiss of death? Part 6. Is Stress the Spice of Life*? (Resilience & Thriving) 21

22 The “Move Up” Exercise – Thriving – Resilience – Healthy Coping – Get By (Tolerate) – Unhealthy Coping – Addiction – Distress I relax into my stress signature I choose healthy tolerance/response STEP 2. PRACTICE THE FOUR TOOLS I use effective coping (Cs) I hunt and find the uplifts STEP 1. Visualize yourself in a stressful situation (make rating) UnderStress Thriving — Resilience — Healthy Coping — Get By (Tolerate) — Unhealthy Coping — Addiction — Distress — AfterPractice STEP 3. Visualize yourself after you complete the practice (make rating) 22

23 1 Picture yourself working with a job challenge (something you tolerate) 2 Imagine, sense, see: where you are, your actions, how your body reacts 3 Select one of the skills we have discussed AND Imagine practicing that skill in the difficult situation Find the most beneficial response Be mindful and breathe into your strain Choose an effective positive coping activity (plan on it, make it happen) 4 Notice how your use of these skills results in any of the following --- increased Confidence: “I can find my way out of a problem” --- increased Optimism: “I am optimistic about my ability to handle issues” --- increased Efficacy: “I have the ability to get through challenges” Count your uplifts EXERCISE 23

24 Part 7. Resources In addition to the tools you learned here you also have other tools to help deal with stress – Your Employee Assistance Program (remember getting help is another stress/coping skills) – Your Wellness program has stress tools (FIVE DIFFERENT ACCESS POINTS ON NEXT PAGE) 24

25 Use Healthy Roads program on stress https://www.healthyroads.com LOGIN 1)  SCORECARD (DO YOUR PHA) 2)   OVERALL ACTION PLAN Complete the Low Stress Living Level 1 course. Complete the Low Stress Living Level 2 course. Low Stress Living – More Skills for Managing Stress 3)ACCESS THROUGH COACHING/ ONLINE COURSES 4) RESOURCES  STRESS MANAGEMENT CENTER ALSO 5) GET COACHING “ASK A COACH”

26 Wrap-Up/Session Ratings/Quiz You learned four effective skills today to ‘interrupt” stress and its negative impact on your health You also learned how to use stress as a positive resource through thriving (“move up”) You also learned resources that you can use at any time to help should stress become too much 26

27 APPENDICES 27

28 APPENDIX 1 (sample of possible responses for Slide 14) 28

29 Relating well with partner, spouse, lover Meeting your responsibilities Relating well with friends or coworkers Visit, phone, text, or write someone Completing a task Spend time with family Feeling healthy Inside of home is pleasing to you Getting enough sleep Enjoying nature or the weather Eating out Hearing about or telling a positive story APPENDIX 2. Alternative to Slide 19 29

30 live and work well Your EAP and WorkLife Services Benefit Call anytime for help with the demands of everyday life (866) TDD/TTY or log on to access code: ACEC live and work well Your EAP and WorkLife Services Benefit Call anytime for help with the demands of everyday life (866) TDD/TTY or log on to access code: ACEC live and work well Your EAP and WorkLife Services Benefit Call anytime for help with the demands of everyday life (866) TDD/TTY or log on to access code: ACEC live and work well Your EAP and WorkLife Services Benefit Call anytime for help with the demands of everyday life (866) TDD/TTY or log on to access code: ACEC live and work well Your EAP and WorkLife Services Benefit Call anytime for help with the demands of everyday life (866) TDD/TTY or log on to access code: ACEC live and work well Your EAP and WorkLife Services Benefit Call anytime for help with the demands of everyday life (866) TDD/TTY or log on to access code: ACEC live and work well Your EAP and WorkLife Services Benefit Call anytime for help with the demands of everyday life (866) TDD/TTY or log on to access code: ACEC APPENDIX 3. EAP CARDS


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