1. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Stress Reduction for Editors Anya Weber Copywriter and Editor Institute for Community Inclusion SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT

2. Quick Poll How would you describe your typical work day? ▸Low-stress ▸Medium-stress ▸High-stress

3. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Americans are wicked stressed out. ▸69% of employees report that work is a significant source of stress. ▸41% say they typically feel tense or stressed out during the workday. -American Psychological Association (via mindful.org)

4. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Stuff that can help ▸Good habits to un-fray your nerves ▸Emergency stress relievers ▸Ways to feel more powerful (less stressed) ▸Reasons to embrace the stress ▸Bonus: Editorial spin

5. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Good habits: Ways to be more Zen ▸Zen = in the moment ▸Respond to what’s happening (rather than freezing, yelling, crying) ▸Also called “mindfulness”

6. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Meditate

7. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Meditation… ▸Relieves insomnia ▸Helps with depression/anxiety ▸Alleviates chronic digestive issues ▸Helps with hypertension (high blood pressure) Counteracts “flight or fight” response and reduces stress.

8. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Psychiatry Research: Neuroimaging “The results suggest that… [meditation] is associated with changes in gray matter concentration in brain regions involved in learning and memory processes, emotion regulation… and perspective taking.” (after an eight-week study in mindfulness-based stress reduction)

9. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT A Simple Workday Meditation ▸Sit comfortably and close your eyes. ▸Turn your attention to your breath. ▸Feel your belly go in and out as you breathe. ▸When thoughts come up, acknowledge them, let them go, and gently bring your attention back to your breath.

10. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Belly breathing

11. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Breathing can calm OR energize you. Let’s take a vote: ▸Relaxing breath? ▸Energizing breath?

12. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Relaxing breath Close your eyes. Breathe through your nose. For two minutes… ▸Inhale for a count of three. ▸Exhale for a count of four.

13. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Energizing breath Close your eyes. Breathe through your nose. For two minutes… ▸Inhale for a count of four. ▸Exhale for a count of three.

14. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Meditation Apps ▸Calm ▸The Mindfulness App ▸Buddhify ▸Headspace Online search: “best meditation apps”

15. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Questions?

16. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Use all your vacation days, every year.

17. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Use all your vacation days, every year. ▸Americans turned our backs on 169 million paid vacation days in 2013. ▸People who take more time off tend to get more raises and promotions. ▸Taking vacation can increase productivity by 80% and improve reaction time by 40%.

18. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT When you go on vacation, really go on vacation. ▸Find people to cover for you. ▸Set an out-of-office email response and voicemail greeting. ▸Let people know you won’t be replying to emails or calls. If it’s an emergency...they can call 911.

19. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Open your window or step outside.

20. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Do some laps around the office.

21. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Movement  Creativity Walking… ▸ Increases a person’s creative output by about 60%. ▸ Encourages growth of new ideas. ▸ Improves cognition and problem-solving.

22. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Get up and walk around after eating.

23. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Try this stretch!

24. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Chat with a coworker.

25. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Use a break for a concrete task. ▸Make a doctor’s appointment. ▸Wash your dishes. ▸Call a client or business contact.

26. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Learn to Say...

27. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Manage expectations

28. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Questions?

29. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Emergency stress relievers

30. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Just Add Water

31. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Eat a banana

32. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Work your ABS.

33. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Work your ABS. ▸A: Accept that you’re feeling stressed out or emotional.

34. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Work your ABS. ▸A: Accept that you’re feeling stressed out or emotional. ▸B: Breathe into your belly or sides.

35. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Work your ABS. ▸A: Accept that you’re feeling stressed out or emotional. ▸B: Breathe into your belly or sides. ▸S: Strike a power pose.

36. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT TED Talk: Your Body Language Shapes Who You Are (Amy Cuddy, 2012) ▸Power of “nonverbals” to influence others— and ourselves

37. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Embrace the stress ! TED Talk: Kelly McGonigal, How to Make Stress Your Friend (2013) ▸Stress strengthens us. ▸People who believe this have fewer negative effects from stress. ▸Stress releases oxytocin: bonding with others, opening heart vessels.

38. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT What are your strategies for (editorial) stress management?

39. SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Stress Reduction for Editors Anya Weber Copywriter and Editor Institute for Community Inclusion SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT