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Strong EAP. WELL-U and STRONG EAP Coping with Work and Family Stress 3/14/2011 Lynda Spiegel, MS. Ed., NCC Strong EAP.

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Presentation on theme: "Strong EAP. WELL-U and STRONG EAP Coping with Work and Family Stress 3/14/2011 Lynda Spiegel, MS. Ed., NCC Strong EAP."— Presentation transcript:

1 Strong EAP

2 WELL-U and STRONG EAP Coping with Work and Family Stress 3/14/2011 Lynda Spiegel, MS. Ed., NCC Strong EAP


4 WHO CAN USE EAP? Employees Family members living in the same household as the employee 550 White Spruce Blvd Hours 7:30 a.m. to 5 p.m. Wednesdays 11 a.m. to 7 p.m. Strong EAP

5 What Do We Do? Short-term counseling Assessment-to-referral Critical Incident Stress Wellness Presentations Work-Related Presentations Healthbites Strong EAP

6 WHO are we? Joanne Dermady, Director Sigrid Adler, LCSW Anne Lenox, LMHC Lynda Spiegel, LMHC Strong EAP

7 Examples Stress (i.e., depression, anxiety) Grief Relationships –Co-Workers –Family members –Children Strong EAP

8  The Notebook  The References  Introductions Strong EAP

9  Define Stress  Define Anger  Problem Solving  Coping Strategies  Cognitive Reframes  Relaxation techniques Strong EAP

10 Deep Breathing Strong EAP

11 Work/Life Balance Can it be done? Strong EAP

12 What is STRESS? Strong EAP

13 What our jobs provide Sense of satisfaction Sense of purpose Structure Poor morale Unhappy workplace Pressure Strong EAP

14 Technology An obstacle to our balance We are an immediate society Cell phones, pagers E-mail, IM Internet 24/7 connection Social networking addictions the 24/7 connection Strong EAP

15 Technology isn’t alone Overscheduled adults Overscheduled kids We’re frazzled We leave work, work doesn’t leave our thoughts We leave home, home doesn’t leave our thoughts Strong EAP

16 Environmental Stressors Noise Time Interruptions Clientele Co-workers Teaching hospital Limited space Technology Strong EAP

17 We’re Out of Balance Depressed Anxious Frustrated Angry Guilty Poor choices Unhealthy habits Strong EAP

18 The Self Strong EAP

19 Stress 1.Physical Stress An immediate threat to our well- being, physically 2.Mental Stress *Our perception of an event in which: We feel threatened We experience change We lose our sense of control Our expectations aren’t realized Strong EAP

20 Stress is not a person, place or thing. It is a physical and emotional reaction to change – whether positive or negative. It is our PERCEPTION of the change that matters. A Stressor is the actual event or change Strong EAP

21 Things about stress IT DOESN’T GO AWAY CAN BE POSITIVE –Motivates us OR NEGATIVE –Leads to feelings of disappointment, failure, embarrassment, etc. Strong EAP

22 Four Categories of Stress  Anticipatory Stress (Future)  Situational Stress (Present)  Chronic Stress (Ongoing)  Residual Stress (Past Strong EAP

23 Cognitive Effects  Tunnel vision  Difficulty making decisions  Diminished ability to concentrate  Shortened attention span  Difficulty with abstract thought  Memory difficulty Strong EAP

24 Psychological Effects  Depression  Anxiety  Burn-out  Anger  Loss of emotional control Strong EAP

25 Behavioral Effects  Isolation  Sleep disturbance  Change in eating habits  Increase in alcohol/substance use  Irritability  Temper tantrums Strong EAP

26 Physiological Effects  Elevated blood pressure  Elevated heart rate  Rapid breathing  Lightheadedness  Chills or sweats  Migraine headaches  IBS  Lower back pain Strong EAP

27 Life Cycle Theory  Most of us go through a series of events called “life cycles”  i.e., birth, school job, marriage, kids, kids leave, retirement, death  Stress increases at each life transition Strong EAP

28 Family Stress Theory  Rueben Hill, Father of Family Stress  ABCX Theory of Stress  A factor=the stressor  B factor=the resources  C Factor=our perception  X Factor= the outcome Strong EAP

29 Double ABCX Theory  ABCX lasted 30 years  McCubbin & Patterson  aA=“Pile-up” of stressors  bB=Layers of resources  cC=Layers of perceptions  xX=Layers of outcome Strong EAP

30 What is Anger?  A universal, first emotion  Built into our nervous system  Anger is a way of expressing STRESS  Two ways of Anger  Toxic anger-anger that poisons your life and/or those around you Strong EAP

31 Anger When is anger a problem? How often do you get angry? –Not at all –1-2 times a week –3-5 times a week –1-2 times a day –3 times a day –6-10 times a day –10+ times a day Strong EAP

32 Intensity of Anger On a scale of 1-10, where are you? Strong EAP

33 Intensity 1-34-67-10 < 1/day Episodic Irritation Episodic Anger Episodic Rage > 1/day Chronic Irritation Chronic Anger Chronic Rage Strong EAP

34 Some statistics  15 % of us have episodic rage  11 % of us have chronic anger  12 % of us have chronic rage  37 % of us have “toxic anger” Strong EAP

35 Facts About Anger  Men v. women  Decrease with age  Impulsive and excitable  + provocation  Cynical  Catastrophizing  Compulsiveness  Self-absorbed  Aggressive personality Strong EAP

36 More Facts  Drugs that alter brain chemistry  Irritable  Depressed  Communication  Problem solving skills  Too stressed  Judgmental  Blame  Exhaustion  Inadequate support system Strong EAP

37 Is Anger Poisoning Your Life?  Anger and fatigue  Anger has an immediate effect on blood pressure  What’s your risk for heart attack? Strong EAP

38 How At Risk for Heart Attack are YOU?  Have you smoked cigarettes in the last 30 days?  Do you have 2+ alcohol at one sitting?  Has a doctor told you that you have high blood pressure?  Are you being treated for high blood pressure?  Has a doctor told you that you have high cholesterol? Strong EAP

39  Are you currently being treated for high cholesterol?  Do you consider yourself overweight?  Do you consider yourself obese? Strong EAP

40 The Impact of Anger  On our health  On our career  On our relationships  On our marriage  On the health of people around us  On the self-esteem of the people around us Strong EAP


42 STRESS HAPPENS  What can you control?  Whose problem is it anyway?  Don’t sweat the small stuff.  Move with the cheese  Use good communication skills  It’s OK to give yourself permission to put yourself first  Create a balance Strong EAP

43 Maintaining Daily Balance Take time for your health Give your family quality time Stay within your financial budget Enjoy a quality social life Stay current with new developments at work Enjoy your spiritual area Strong EAP

44 Help Yourself to Balance Clarify your values Make a list Set your own rules for balance Use transition time wisely Do one thing at a time Volunteer Pay attention to now Strong EAP

45 Stress Reduction vs. Stress Management  Stress reduction-eliminates the source of stress by taking action and making changes.  Stress management-involves coping, reinterpreting, reframing, and cognitive restructuring. Strong EAP

46 Goal of STRESS MANAGEMENT  To alter our perception and response to our stressors (the C & X factors)  To alter our lifestyle to be more stress resistant (build our B factor) Strong EAP

47 A Word of Caution “Denial is one of the best-developed coping mechanisms in healthcare workers, particularly in physicians and nurses.” Overcoming Stress in Medical and Nursing Practice, (Quote from Marshall McLuhan-Communications theorist) Strong EAP

48 Compassion Fatigue  CF is secondary post-traumatic stress  Common in helping professions and first responder professions  Same symptoms, without the primary trauma Strong EAP

49 Are you a STRESS EATER?  You can’t change what you don’t acknowledge  Try to link thinking-feeling-behaving  Use the Event log  If it is a long-standing issue, get help and deal with it Strong EAP

50 Eating and Coping  According to one study, 75% of overeating is caused by EMOTIONS  Cortisol cravings-stress related (salt & sugar)  Social eating –bring on the HFS  Nervous eating – crave the crunch  Childhood habits  Stuffing emotions – people who can’t deal with their emotions Strong EAP

51 How can I de-stress?  Relaxation techniques  Problem solving skills  Communication skills  Know your perception  Cognitive reframes  Self-care tools Strong EAP

52 Relaxation Techniques  Breathing  Muscle relaxation  Yoga  Relaxation tape  Pelvic floor exercise Strong EAP

53 Problem Solving The main question to ask is: Whose problem is it? Strong EAP

54 If it’s not your problem  And you’re making it your problem…  Someone else isn’t being responsible  What message are we sending if we take on someone else’s problem?  Be careful of being too controlling Strong EAP

55 If it is Your Problem  Use the 8-step problem-solving guide  Sometimes you just have to accept the issue  Use resources, i.e., AA, NAMI, Grief groups Strong EAP

56 Use Effective Communication Skills  “CUS” messages – good for the workplace  I am concerned because________________  I am uncomfortable because_____________  This is a safety issue because ____________  “I-Messages”  I feel _____________________  When you __________________ Strong EAP

57 Perception  Is it true that perception is reality? Strong EAP


59 If you can’t change the situation, you must change the way you PERCEIVE the situation. Strong EAP

60 What Influences Perception?  Family of origin  Place in the family  Peer group  Culture and heritage  Work  Clubs and organizations  Place in history  Neighborhoods  Values and belief systems  Religion and spirutality Strong EAP

61  Other people’s actions  We interpret other people’s actions by how they impact us Strong EAP

62 Cognitive Reframes  Self-Talk  We all talk to ourselves  How do you talk to yourself?  How do you talk to others?  Negative v. positive thinkers Strong EAP

63 Self-Esteem  Self-esteem is the relationship you have with yourself.  “No one can make you feel inferior without your consent.” Eleanor Roosevelt. Strong EAP

64 Our Thoughts  How we think impacts how we feel  If we think everything’s a big deal  If we think things need to be perfect  If we think we need to be in charge or dominate others  If we think people should be on time  If we have a hard time saying what’s on our mind Strong EAP

65  If we think everything is an irritant  If we judge others  If we think someone has to be at fault  IT’S TIME TO CHANGE OUR THINKING Strong EAP

66 How to Reframe Your Thinking  Keep an event log  What’s the event (stressor)  What are your thoughts  What are your emotions  What is your behavior  What is the outcome Strong EAP

67 Self-Care Tools  Set limits  Healthy life style-nutrition, sleep, exercise  Pros v. cons list  Short-term and long-term goals  Say no, have real expectations  Keep balance in focus  Vary work and play Strong EAP

68 Thank You!! Strong EAP

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