Janine De Koe Snr Staff Development Officer Friday, December 18, 2015

Stress is the “wear and tear” our minds and bodies experience as we attempt to cope with our continually changing environment

External: o Major life changes o Work o Relationship difficulties o Financial problems o Being too busy o Children and family Internal: o Chronic worry o Pessimism o Negative self-talk o Unrealistic expectations / Perfectionist o Rigid thinking / lack of flexibility o All-or-nothing attitude

COGNITIVE SYMPTOMS  Memory problems  Inability to concentrate  Poor judgment  Seeing only the negative  Anxious or racing thoughts  Constant worrying BEHAVIOURAL SYMPTOMS  Eating more or less  Sleeping too much or too little  Isolating yourself from others  Procrastinating or neglecting responsibilities  Using alcohol, cigarettes, or drugs to relax  Nervous habits (e.g. nail biting, pacing) PHYSICAL SYMPTOMS  Aches and pains  Diarrhea or constipation  Nausea, dizziness  Chest pain, rapid heartbeat  Loss of sex drive  Frequent colds EMOTIONAL SYMPTOMS  Moodiness  Irritability or short temper  Agitation, inability to relax  Feeling overwhelmed  Sense of loneliness and isolation  Depression or general unhappiness

 Smoking and drinking  Poor eating habits  Zoning out for hours in front of the TV or computer  Withdrawing from family, friends, activities  Using pills / drugs to relax  Poor sleeping habits  Procrastinating  Lashing out, outbursts, physical violence

Strategy #1: Avoid unnecessary stress You’ll be surprised by how many stressors you can eliminate  Learn how to say “no”  Avoid people who stress you out – limit relationship or end it  Take control of your environment – If the evening news makes you anxious, turn the TV off.  Avoid hot-button topics – If you get upset over religion or politics, cross them off your conversation list.  Pare down your to-do list – Analyse your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.”

Strategy #2: Alter the situation If you can’t avoid a stressful situation, try to alter it.  Express your feelings instead of bottling them up - communicate concerns in an open and respectful way.  Be willing to compromise. When you ask someone to change their behavior, be willing to do the same.  Be more assertive. Don’t take a backseat in your own life.  Manage your time better. plan ahead and make sure you don’t overextend yourself

Strategy #3: Adapt to the stressor If you can’t change the stressor, change yourself  Reframe problems. Try to view stressful situations from a more positive perspective.  Look at the big picture. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth it?  Adjust your standards. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”  Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life.

Strategy #4: Accept the things you can’t change It’s easier than railing against a situation you can’t change.  Don’t try to control the uncontrollable - Focus on the things you can control such as the way you choose to react to problems.  Look for the upside. When facing major challenges, try to look at them as opportunities for personal growth.  Share your feelings. Opening up is not a sign of weakness  Learn to forgive. Free yourself from negative energy by forgiving and moving on.

Strategy #5: Make time for fun and relaxation Nurture yourself  Set aside relaxation time - recharge your batteries.  Connect with others. Spend time with positive people who enhance your life.  Do something you enjoy every day. Make time for leisure activities that bring you joy.  Keep your sense of humor. This includes the ability to laugh at yourself.

Strategy #6: Adopt a healthy lifestyle Strengthen your physical health.  Exercise regularly  Eat a healthy diet  Reduce caffeine and sugar  Avoid alcohol, cigarettes, and drugs  Get enough sleep

There is always someone who has it worse than you

conflict - associated with specific types of behaviour i.e dysfunctional communications, authoritarian management, aggression, backstabbing, disrespect, and office politics. Dealing with effects of stress More likely to fuel existing conflict WORDS