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Stress Management Handling and Pulling the Plug on Stress at Work.

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Presentation on theme: "Stress Management Handling and Pulling the Plug on Stress at Work."— Presentation transcript:

1 Stress Management Handling and Pulling the Plug on Stress at Work

2 About Mimi Darmstadter Owner: My Life’s Work - Coaching & Consulting Executive/leadership and career transition coaching Working MAMA Coaching Groups Human Resources consulting 20+ years in Human Resources Education BA University of Michigan MA University of Chicago ACC Coaching Certification - Georgetown University Fitness instructor (fun fact!)

3 Context and Biology Stress isn’t entirely bad Four filters through which to examine: Physical Emotional Mental Spiritual Bodies respond to “harm” – real or perceived Brain is the “boss” Amygdala and pre-frontal cortex Called a “fight or flight” or stress response Breathing quickens, muscles tighten, blood pressure rises These days, our alarm system rarely turns off

4 Scientific and Medical Research OrganizationResearch Harvard Medical SchoolA study of 1,623 heart attack survivors found that when subjects became angry during emotional conflicts, their risk of subsequent heart attacks was more than double that of those that remained calm. UCLA85 participants completed either a value-affirmation task or a control task prior to participating in a laboratory stress challenge. Participants who affirmed their values had significantly lower cortisol responses to stress, compared with control participants. Mayo ClinicIn a study of individuals with heart disease, psychological stress was the strongest predictor of future cardiac events, such as cardiac death, cardiac arrest and heart attacks. Department of Psychology, Institute of Psychiatry, University of London In a study of 5,716 middle-aged people, those with the highest self-regulation abilities were over 50 times more likely to be alive and without chronic disease 15 years later than those with the lowest self-regulation scores. Institute for Research in Extramural Medicine, Vrije Universiteit Amsterdam An international study of 2,829 people between the ages of 55 and 85 found that individuals who reported the highest levels of personal “mastery ” – feelings of control over the life events – had a nearly 60% lower risk of death compared with those who felt relatively helpless in the face of life’s challenges. Institute of Psychiatry University of London Three 10-year studies concluded that emotional stress was more predictive of death from cancer and cardiovascular disease than smoking, people who were unable to effectively manage their stress had a 40% higher death rate than non-stressed individuals. © One21five, Inc. 2012

5 Symptoms PHYSICALEMOTIONALMENTALSPIRITUAL Low energyAgitationRacing mindDe-motivated HeadachesFrustrationForgetfulnessUninspired Upset stomachMoodyUnfocusedPassivity Muscle achesOverwhelmedPoor judgmentBoredom Chest painDepressionPessimisticPurposeless Rapid heartbeatAnxietyIndecisive InsomniaIsolation/lonelinessLower productivity Colds/infectionsLow self regard Sexual desireUnforgiving Dry mouth, swallowing hardBossy Clenched jaw, grinding teeth Nervousness/shaking Sweaty palms

6 How does your stress show up?

7 Renewal Physical Healthy Diet (meal content, meal plan, meal pace) Exercise Sleep Emotional Humor Positive/cognitive re-framing Connectedness (friends, family, cute animals/babies) Breathing/“Counting to 3” Boundary management Activity planning and prioritizing Kindness

8 Renewal cont. Mental Creative outlets Mediation Yoga Massage/body work One thing at a time Positive visualization Boundary management Activity planning and prioritizing Spiritual Values clarification Purposeful work and hobbies Boundary management Kindness

9 What do you do best to manage your stress? What requires more of your attention?

10 At Your “Desk” Physical Emotional Mental Spiritual

11 At Your “Desk” cont. Breaks Calling a friend Power naps Meditative moments Right brain activities Stretching and other body breaks Office environment Music Posters/screen shots Plants Daily “plan” “One screen only” rule Healthy eating (process and content)

12 Organizational Culture Makes a Difference Company mission/vision and its articulation Permissive and trusting environment Fun Leadership competency Ability to model renewal behavior Ability to manage “work” messaging and pace Ability to reward and recognize Stress mindfulness and responsiveness

13 From Tactics to Individual Behavior Change Making requests Managing professional/personal boundaries (“yes” and “no”) Building emotional intelligence Being optimistic Examining, re-framing and/or silencing stress-feeding gremlins Control Perfectionism Martyrdom Fear of failure Invincibility Anti Self-care

14 From Today’s Job to Tomorrow’s Career Stress assessment considerations: Industry and organizational culture Your personality Your values Your tried and true stress management techniques

15 Resources Making of a Corporate Athlete by Jim Loehr and Tony Schwartz, Harvard Business School Publishing, 2001 Mayo Clinic The Energy Project Harvard Business Review CRM Learning

16 THANK YOU! Mimi Darmstadter 301.728.6487

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