Stress Management 101 Presented by: Jennifer Alfonso MBA, MSW, LCSW-C

Facing the Facts – “I feel I have to rush to get everything done each day.” 45% of parents respond “always” or “most of the time” to this statement. (Center on Work and Family, Boston University) – Work problems are 3x more likely to spill over into family time than family problems are likely to spill over into work time. (National Study of the Changing Workforce. Families and Work Institute) – The majority of American get minutes less sleep per night than they need for optimal health and performance. (Schor)

Training Objectives – Skill 1: Increase Your Resistance to Stress – Skill 2: Learn to Nurture Yourself – Skill 3: Learn to Manage Your Emotions – Skill 4: Follow the Rules of Effective Communication – Skill 5: Set Realistic Expectations for Yourself and Others

Training Objectives – Skill 6: Keep in Focus Your Values, Goals and Priorities – Skill 7: Be Willing to Make Hard Choices – Skill 8: Learn to Set Limits – Skill 9: Build Support Systems and Make Use of Them

Skill 1: Increase Resistance to Stress – Maintain healthy habits in your daily life – Be aware of the symptoms of stress – Listen to your body – Manage your energy How can you build up your resistance to stress?

Skill 2: Self-Nurture – Make time for yourself – Make time for your relationships – Identify your needs

Skill 3: Manage Emotions – Recognize and accept your emotions. – You do not have a choice about what you feel, you always have a choice about how you react.

Techniques Managing Your Emotions to Reduce Stress – Breathe – Pace yourself – Take a time out – Stretch or take a walk – Call a friend – Meditate or use imagery – Use thought stopping

Skill 4: Communication – Express your feelings and requests in “I” message form – Listen respectfully to the other person’s point of view – Do not communicate when you are Hungry, Angry, Lonely, or Tired

Skill 5: Realistic Expectations – Perfectionism or unrealistically high expectations can cause stress – Learn to set expectations which are realistic in the total context of your life

Skill 6: Focus on Values, Goals, and Priorities – Know your values – Be alert to discrepancies between your stated values and the way you are expending time and energy. – Think about your long and short term goals

Skill 7: Be Willing To make hard choices – “Having it all” is impossible – Learn to make conscious choices

Skill 8: Set Limits – Take time to think about what you are and aren’t willing to do – State your limit simply

Failing to Set Limits – Problems repeat themselves – You rarely get what you want – You tend to manipulate others to get what you need or want – Your relationships suffer – You spread yourself thin

Limit Setting Recipe How to Say “NO” Pause. Ask for time. Recipe: – 2 positive statements – 1 limit statement – 1 positive statement to close or 1 alternative to keep options open

Skill 9: Support System – Find and/or create a network of support – Identify different sources of support – Consider outside resources Employee Assistance Program Caregiver Resource & Referral

Techniques for Supporting Each Other – Set up a quiet space – Check-in with one another – Signal when you need help – Ask for what you need when seeking support from a co-worker – If someone needs to vent, just be an active listener – Ask for advice or feedback if that is what you need – Take breaks together – Feel free to have solitary time, too – Support one another’s need for breaks – Support one another’s need to eat – Give one another positive feedback

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