Presentation on theme: "MANAGING STRESS IN A HIGH STRESS JOB FREDDI DONNER BUSINESS STAMINA 571.266.7600."— Presentation transcript:
MANAGING STRESS IN A HIGH STRESS JOB FREDDI DONNER BUSINESS STAMINA 571.266.7600
DEFINE STRESS the physical, emotional or mental pressure, pull, or other force exerted on one thing by another
AGENDA How stress affects your performance Discover the 3 biggest contributors to stress…the 3Ps of stress. How to reduce stress in others How to manage stress (if you choose to) so that you enjoy more days
CONTROL VS. INFLUENCE 1. Better health 2. Become a better role model 3. Increase your influence
ONLY YOU CAN Sleep
ONLY YOU CAN Reps at the gym or walking
ONLY YOU CAN Eat your vegetables
ONLY YOU CAN Drink your water
ONLY YOU CAN Hug your loved ones
ONLY YOU CAN Listen to a friend
ONLY YOU CAN Develop your own spirituality
WHY BOTHER? It is a matter of life
HOW STRESS AFFECTS US
7 of 10 Americans who die each year die of a preventable chronic disease such as heart disease diabetes and many forms of cancer. Office of the Surgeon General
WHAT DOES THIS ADD UP TO? 75% of all chronic disease is lifestyle related Are direct result of stress (mind and body) 75% of stress is self induced!
WHAT YOU CAN CONTROL TO REDUCE STRESS When you put yourself and your health first, you begin to reduce your stress
IN THE WORKPLACE: THE 3P’S OF STRESS Perfectionism Procrastination Complaining
PERFECTIONISM Perfectionism is great when it comes to issues related to safety.
PERFECTIONISM “CURE” Not an easy fix, has to fit you… 1. identify that you have this pattern and notice if it is contributing to your stress 2. Decide if you like this stress/does it help, or is it in the way 3. Find out more: what is the expectation of the receiver of your project. 4. Adjust your “standards” for the project at hand
PROCRASTINATION Delaying the start of something important. = rush to complete a project + irritation from team mates who need to meet your expectations = STRESS for ALL
PROCRASTINATION “CURE” Cause 1.Lack of information 2.Lack of interest 3.Lack of confidence
PROCRASTINATION “CURE” Go do 30 minutes of ‘research” to get you going. Maybe do a schedule, or a mind map to get your thinking. Start anyway. Even in exercising, 10 minutes can get you to 20- 40 minutes. But avoiding it get’s you nowhere. Get help. If you are unsure, ask a friend or colleague to help you.
COMPLAINING We all have to vent sometimes, but some vent all the time Complaining spread the ‘germ” of stress. you are not happy, you interrupt my day to tell me about it, now I get caught up in your negative state, and drop down to your angry level…. now I need to get back to a productive level to restart my day.
COMPLAINING CURE Ask for 5 minutes of venting time and then STOP Never solve a problem by complaining. Go right to the productive side of the conversation what can you do about it…..
REDUCE STRESS IN OTHERS Stop Perfecting Procrastinating Complaining Avoid stress words: Have toShouldMust
REDUCING STRESS IN OTHERS If you are nervous….your team is nervous As leaders, when you are calm, you make others calm.
You can reduce stress in your life by: Refocusing Reframing Rearranging Relaxing
Refocusing: What are you looking for?
Refocusing: What did you SEE?
REFRAMING another way to look at the same situation It will take 1. Awareness 2. Effort 3. Practice (like memorizing lines to a song)
Not enough sleep Lose energy: Watch TV Feel bad: Eat comfort food Become edgy: Yell at ____ Drink Caffeine Watch news: Become worried
Not enough sleep Lose energy: Watch TV Feel bad: Eat comfort food Become edgy: Yell at ____ Watch news: Become worried
Eat healthy lunch Sleep well Read Take 5 minute break Call a friend Drink Herbal tea REARRANGE: BREAK INTO THE CYCLE
Not enough sleep Feel bad: Eat comfort food Become edgy: Yell at ____ Drink Caffeine Watch news: Become worried Lose energy: Watch TV
Not enough sleep Lose energy: Watch TV Feel bad: Eat comfort food Become edgy: Yell at ____ Drink Caffeine Watch a movie Go for a walk REARRANGING
YOUR STRESS CYCLE….
RELAXING Sitting still Breathing deeply Close off from the outside
CLEAR YOUR HEAD: PUT IN 1 THOUGHT Find the medication in meditation
CAN’T SIT STILL? Consider the moving meditation Walking, jumping, shaking…. Daydreaming is also a great way to reduce stress….
ABILITY TO RESPOND APPROPRIATELY All of this is available to you in an instant Free It works! You can become more resilient.
CREATING BALANCE Begins with the decision…. To create balance To pay attention to how you react To choose and practice new responses Response-Ability
REINFORCEMENTS ARE ESSENTIAL Just like managing a project no single source can solve the whole problem. Consider: Reading books Videos Coaching Regular attendance at a group think Journaling
WHAT IS YOUR ACTION PLAN Write 3 things you will practice over the next 14 days
Only YOU can take of YOU! MANAGING STRESS IN A HIGH STRESS JOB Freddi Donner Business Stamina 571.266.7600