Reducing Everyday Stress

Reducing Everyday Stress
A Proven Program For Reducing Everyday Stress PRESENTED BY: INSERT YOUR NAME HERE Based upon the Booklet: How To Shift From Stressed To Best™ by Ruth E Schneider and David S Prudhomme

©Ruth E Schneider and David S Prudhomme 2011, All rights reserved
Learning Objectives You will: Determine/Confirm your Personality Type. Understand where stress comes from and why you automatically respond to certain situations. Learn how to take control of your automatic stress response. Understand the Eight Stress Modes and learn how to quickly recognize when you are operating in your Stress Mode. Learn your Best Mode of operating. Develop an action plan for reducing stress in your life. As in any assessment of Personality Type, the student is the final arbiter of which Type describes them best. By the end of the class, any ambivalent students will become more confident of their Type as they learn how the various Personality Types react to stress. Your Best Mode of operating is the things your brain does the best. When people are stressed their personalities seem to be the opposite of who they really are because the brain actually shifts into a different mode of operating. They do not function normally and this causes them to become even more frustrated and their stress is exacerbated. Each Personality Type behaves in predictable ways when stressed. When you learn to recognize these automatic responses, you can stop them and switch to your Best Mode of operating.= -- taking back control of your life. You will also begin to recognize when others are operating in their Stress Modes so that you can de-escalate rather than respond to their stress. Finally, you will develop an action plan for decreasing stress in your life, personally and professionally. ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved

Which Hand Do You Prefer?
USE THE FOLLOWING EXERCISE TO REINFORCE THE MEANING OF A NATURAL PREFERENCE Give each student a blank name tent. Ask them to write their first name on one side using their non-dominant hand. Ask them to write their first name on the other side using their dominant hand. DISCUSS: Which one was easier? MAIN POINTS TO COVER IN THIS EXERCISE: You are ABLE to use your non-dominant hand. Personality Type does NOT put you in a box. You can and do use the opposite functions. They are just not as comfortable and require more effort on your part. If you broke your dominant hand, you would get better at using your non-dominant one. BUT, the minute the cast came off, chances are you would go right back to using your dominant one. That is the way it is with Personality Type. Your natural preferences are the ones you go to automatically – without conscious effort. ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved

Assessment Instructions
There are no “right” or “wrong” answers -- there are 16 different Personality Types and each one has its own strengths, stressors and suggestions. Answer the way you NATURALLY do things, rather than how you have LEARNED to do things. Answer with the first answer that seems like you, rather than spending time analyzing the questions. Please take time to READ THE DETAILED INSTRUCTIONS on page 20 BEFORE beginning the self-assessment. The assessment should take not more than 15 minutes. You may score it yourself when you are finished. When you have finished, please write your 4-letter Type on your name tent so that I will know you are finished. ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved

The 16 Personality Types Sensors iNtuitives Thinking Feeling
Sensors iNtuitives Thinking Feeling Introverts Judging ISTJ “The Duty Bound Inspector” ISFJ “The Always Ready Helper” INFJ “The Persistent Counselor” INTJ “Mastermind of Perfection” Perceiving ISTP “The Independent Technician” ISFP “The Caring Facilitator” INFP “The Unassuming Healer” INTP “The Architect in search of Inspiration” Extroverts ESTP “The Irresistible Promoter” ESFP “The On-Stage Improviser” ENFP “The Champion of Important Causes” ENTP “The Inventor of Interesting Solutions” ESTJ “The Supervisor of Practical Projects” ESFJ “The Quintessential Provider” ENFJ “Ever Devoted, Sensitive Teacher” ENTJ “The Spontaneous Leader For Any Occasion” ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved

Actual Client Results! Life Becomes Easier
“I now understand my strengths and stressors, and have the ability to shift out of stress in an instant, which allows me to be more productive with less stress. It has improved my communication with all my loved ones, friends, and strangers because of my understanding of the Personality Types. Life has become much easier, personally and professionally, since I have been exposed to the Stressed to Best Program. I could go on and on describing all the ways this program has changed my life and my practice as a sports improvement coach. This program is a game changer - it works!”

Time with an aging parent is fun instead of a chore.
Actual Client Results! Time with an aging parent is fun instead of a chore. “I have been the primary caretaker for my elderly father for years. My sister just left it all up to me. I resented that and it stressed me out! Now I realize that I am perfectly suited to care for him and that she has none of the skills needed. Now I feel grateful for all of us that I am able to step up and take care of him. I can now look forward to my time with him again. I also now recognize that my sister does many other things I am not equipped to do. I was so upset that I couldn’t see that before.”

Overview of Personality Type
Based on “Psychological Types” by Carl Jung, 1921. NOT A Psychological Test: No “Right” or “Wrong” answers. No Diagnosis of any kind. Measures FOUR in-born preferences: Like Handedness. Science is validating Type. Essential tool for understanding people and stress. Most used concept of personality in the world. Carl Jung first observed Personality Type in the 1900s Early Psychiatrist who believed in observing “normal” people not just “sick” ones Wrote his observations in a book “Psychological Types” in 1921 Many self-assessment tools are available Most famous, validated and widely used is the Myers-Briggs Type Indicator® (also known as the MBTI® assessment). If you are using one of the official MBTI® assessments be sure to let people know! The first MBTI® assessment tool was designed by Isabel Briggs Myers and her mother, Katharine Briggs, in the 1940s.* The key to accurate results is your frame of mind when answering the questions. Answering the way you naturally prefer to be rather than what you wish you were or how you have learned to be. The brain is hard-wired with a preference for right or left-handedness. It has been shown that the brain would have other hard-wired preferences as well. There is a professor at UCLA (BOOK: Neuroscience of Personality by Dario Nardi, PhD) currently validating Personality Type. He has taken college students of different Types and given them problems to solve while they are connected to a functional MRI machine. He finds that different parts of the brain “light up” to solve the problem depending on Personality Type. From Stressed To Best™ was developed by Ruth E Schneider and Davis S Prudhomme while working with people who came to their wellness center for help. They found that Personality Type predicts how a person behaves when stressed, what is likely to trigger stress and how best to gain control of stress. This presentation is based upon their experience with Personality type and their work with actual clients. ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved

Overview of The Four Basic Personality Preferences
Energy: Extraverted OR Introverted? How easily you interact with others and how to maximize your energy. Data Gathering: Sensing OR iNtuition? How you gather information and use it to communicate. Decision Making: Thinking OR Feeling? How you look at problems and make decisions. Priorities: Judging OR Perceiving? How comfortable you are with structure and what motivates you to prioritize and accomplish things. ENERGY: Extraverts easily interact with others and are energized by being around people. Introverts have to call upon extra reserves of energy to deal with others and are drained more easily by constant meetings and phone calls. Extraverts are drained by long periods of uninterrupted paperwork. DATA GATHERING: Sensors thrive on details; iNtuitive people need the big picture. If you are iNtuitive you will need to be sure to collect and provide details. If you are Sensing you will need to provide the context for your facts and figures. DECISION MAKING: Thinkers tend to focus on tasks; Feelers tend to focus on relationships. When solving problems they often use different criteria. Thinkers like objective analysis and will judge your presentation skills and your credibility. Feelers like people to be on the same page and will judge your listening skills and your compassion. The best decisions are made using both! PRIORITIES: Judgers are comfortable with structure, standard operating procedures, checklists and routines. Perceivers are comfortable with last minute changes, and responding to the unexpected. This is a review – this presentation will focus on the relationship between Stress and Personality Type. ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved Mederi Wellness LLC 2010, All rights reserved

Energy Preferences Extraversion OR Introversion INITIATING: Introduces themselves and others. EXPRESSIVE: Talks openly. GREGARIOUS: Wide circle of friends. ACTIVE: Participative. ENTHUSIASTIC: Seeks the Spotlight. Exudes energy! Speaks while thinking! Full of expressions! RECEIVING: Waits to be introduced. CONTAINED: Private. INTIMATE: A few close friends. REFLECTIVE: Observant. QUIET: Seeks the Background. Conserves energy. Thinks before speaking. Conserves expressions. ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved

Data Gathering Preference
Sensing or iNtuition CONCRETE: Just the facts, tangible, literal. REALISTIC: Sensible, matter-of-fact, seeks efficiency. PRACTICAL: Results oriented. EXPERIENTIAL: Hands-on, trusts experience. TRADITIONAL: Conventional, tried and true. Lives in the here and now. Reality – what is! Linear orientation in thought and language. ABSTRACT: Symbolism, intangible, figurative. IMAGINATIVE: resourceful, inventive, seeks novelty. CONCEPTUAL: Idea oriented. THEORETICAL: hypothetical, trusts theories. ORIGINAL: Unconventional, new and unusual. Looks toward the future. Possibility –what can be! Systems orientation in thought and language. ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved

Decision Making Preference
Thinking OR Feeling LOGICAL: Impersonal, seek impartiality, objective analysis. REASONABLE: Truthful, cause-and-effect, apply principles. QUESTIONING: Precise, challenging, want discussion. CRITICAL: Skeptical, wants proof, tend to critique. TOUGH: Firm, tough-mined, ends-oriented. “The answer is….” What is “right!” Looks for differences. Task-Oriented. EMPATHETIC: Personal, seek harmony, subjective analysis. COMPASSIONATE: Tactful, loyal, sympathetic, apply values. ACCOMMODATING: Approving, agreeable, want agreement. ACCEPTING: Tolerant, trusting, tend to praise. TENDER: Gentle, tender-hearted, means-oriented. “It depends on….” What is “fair!” Looks for similarities. Relationship-Oriented. ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved

Priorities Preference
Judging OR Perceiving SYSTEMATIC: Orderly, structured, dislikes diversions. PLANFUL: Future-focused, lives by a plan. EARLY STARTING: Motivated by self-discipline, steady work pace. SCHEDULED: likes lists, routine, procedures. METHODICAL: Organized, orderly approach. Displays Decision Making. CASUAL: Easygoing, welcomes diversions. OPEN-ENDED: Present-focused, lives spontaneously. PRESSURE PROMPTED: Motivated by deadlines, bursts and spurts of work. SPONTANEOUS: Likes variety, wants freedom. EMERGENT: Plunges in, adaptable. Displays Information Gathering. ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved

In-born Subconscious Preferences
Subconscious Personality Type Preferences Predict Your: Strengths. Best Mode of Operating. Potential Stressors. Stress Mode of Operating. Potential conflict with others. Conscious Awareness Brings Insight and Control Why you think and act the way you do. Why others don’t act and react like you. Where your stress comes from and how to reduce it. Perhaps you’ve heard the words “conscious” and “subconscious”. Let’s spend a few minutes talking about what they mean. Perhaps you’ve heard of Miller’s Law? In 1956 a Princeton Psychologist, George A Miller, published a paper entitled, "The Magical Number Seven, Plus or Minus Two: Some Limits on Our Capacity for Processing Information“* Your conscious mind is able to keep track of approximately 7 things. Your conscious mind is designed to learn new things and deal with novel situations. Your Subconscious mind is designed to take charge of everyday actions and reactions that do not require conscious thought. Your habits are Subconscious. Remember back to when you learned to drive a car. At first you had to consciously pay attention to each detail of driving. Where you put your hands and your feet, looking in the mirrors, putting on your turn signals, etc. Now, chance are that driving has become Subconscious – you get in the car and drive automatically, without the conscious effort required when you were learning. Your Personality Type is also Subconscious. It allows you to operate in the world without having to think about and consciously process every single thing that is happening around you. The problem is that we can become stressed without really understanding why! Things in the environment just “set us off.” By understanding our automatic, hard-wired, subconscious responses, we can chose to consciously stop that automatic response and take back control of our lives. * 1956 Psychological Review 63 (2): 81–97. ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved

What is Stress? PEOPLE BELIEVE: Good Stress: Spurs you to action! Bad Stress: Paralyzes you and keeps you from action! Appropriate Stress: Understandable given the situation. Inappropriate Stress: Out of proportion to the situation. Physical Stress: Overextending the body’s ability to cope! Mental Stress: Overextending the mind’s ability to cope! We are in the habit of thinking of some stress as being understandable or even motivating while other stress is “over the top.” But ALL stress causes the same “Fight or Flight” response in the body and mind, rendering us less able to deal with things. In fact studies have shown that merely thinking about a stressful situation that might occur causes the same fight or flight response. The body and mind act as though it is actually happening. Some studies indicate that stress causes or exacerbates 85% of all illness. We are designed to be stressed for only very short periods of time. Most of us today do not live that way! From the moment we get up in the morning we are thinking about all the things we have to do, reading , returning phone calls, running around trying to get everything done and worrying about the things we aren’t getting done. ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved

Where Does Stress Come From?
ALL Stress Begins with an automatic REACTION. All stress begins with a subconsciously triggered reaction – below the level of our awareness. Personality Type predisposes a person to react to certain situations as stressful. But stress actually has a purpose: to protect us from DANGER! When stressed, our minds and our bodies are designed to literally shut down our normal functioning and put all effort into escaping from danger. But most of things we are stressed about in the modern world are not actually dangerous. The stress hormones which allow us to either fight or run simply build up – with no physical outlet. And, over time, many people find they are on a “hair trigger” -- more and more easily stressed. The “Fight or Flight” REACTION helps us deal with danger! BUT, it can also cause problems! ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved

What are the Effects of Stress? Your Body Switches to “Fight or Flight”
Adrenaline increases! Cortisol goes up! Blood Pressure goes up! Immune System put on hold! Hormones become unbalanced! Metabolism slows! Risk for heart attack, stroke, diabetes and cancer go up! More likely to experience headaches, Irritable Bowel Syndrome, pain or fatigue! Whenever you experience a “Fight or Flight” response a whole series of things happen to your mind and body so that you can run away or fight off danger. The problem with modern day stress is that we are not able to run away or fight it off! Your adrenaline increases – allowing you to run faster – only you aren’t running away so your mind races with a “gerbil wheel” of thoughts. Your blood pressure goes up – and if you stay stressed – it stays up! Approximately 30% of adults are diagnosed with high blood pressure and must take medication to control it. Your immune system is put on hold. When you are running away from a predator, your body puts all its energy into the “fight or flight.” Your hormones become unbalanced. Your body makes the stress hormones Adrenaline and Cortisol instead of the hormones needed for everyday normal functioning. Your metabolism slows down. Your body concentrates on conserving all of its energy to protecting you from danger. Because of all of these physical and mental changes, chronic stress increases your risk of heart attack, stroke, diabetes and cancer. If fact the probability of having sickness of any kind goes up. ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved

Boiled Frog Syndrome Sometimes people have been stressed for so long , they don’t even realize how stressed they are! If you drop a frog into a pan of boiling water, it jumps out immediately! BUT If you put it in a pan of lukewarm water and turn the heat up slowly, it will not perceive the change in temperature and it will boil to death. Are you so chronically stressed that you fail to “jump out” of stressful situations? Chronic stress is now being recognized in the medical communities as one of the main causes of illness. In fact more and more medical professionals are citing stress management as being as important as stopping smoking, losing weight and lowering cholesterol!

The Stress Reaction is AUTOMATIC
“Fight or Flight” is instantaneous and automatic. Continuous Stress taxes the mind and body. Chronic Stress contributes to or exacerbates 85% of all illness. BUT, You CAN Take back control! When you become aware of what causes your automatic stress reaction, you can begin to recognize it early and stop it. You are going to learn to recognize your Stress Mode. And, when you learn to recognize it, you can also stop it. The sooner you stop it, the sooner your mind and body can return to your Best Mode of operating. Yes you CAN take back control! ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved

Controlling the Stress Response
FIGHT or FLIGHT RESPONSE RELAXATION RESPONSE Triggered Subconsciously Triggered Consciously Increases heart rate and blood pressure. Decreases heart rate and blood pressure. Produces “stress” hormones such as: Cortisol and Adrenaline. Produces “feel good” hormones such as: Dopamine and Testosterone for men. Serotonin and Oxytocin for women. Compromises immune system. Supports immune system. Increases pain. Decreases pain. Hinders relationships. Improves relationships. ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved

The Relaxation Response
You can STOP the Stress Response! Deep Breathing Technique Triggers the Relaxation Response. HELP EVERYONE FEEL RELAXED BY WALKING THEM THROUGH HOW TO DO THE BREATHING. USE A CALM AND RELAED VOICE, TALKING SOFTLY, INSTRUCTING THEM AS THEY RELAX. Let’s all practice it right now. Place both feet on the ground and sit comfortably. Put your hands in your lap. Close your eyes. Relax your shoulders. Now take a deep breathe in through your nose, allowing your stomach to expand as you feel the air filling your lungs. Good……. Now exhale through your mouth, very slowly, allowing your stomach to return to normal. Keep going, we are going to do this for about 2 minutes. CONTINUE TO TALK SOFTLY FOR THE 2 MINUTES TO HELP THEM RELAX Notice how this feels in your body….. Notice how much more relaxed you are…. As you concentrate on your breathing…..your deep diaphragmatic breathing. This is called conscious breathing…..deep breathing…..diaphragmatic breathing….. Notice how much better you feel…..as you continue to concentrate on relaxing…… Notice how good it feels……. to simply breath…… and relax…….. All that really matters is breathing and relaxing. Now slowly open your eyes and breathe normally. YOU CAN ASK FOR FEEDBACK What did you notice? ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved

Personality Type and Stress Management
Personality Type Identifies: How you naturally operate in the world. Stress Triggers -- What has the greatest potential to cause a stress reaction. Stress Modes -- How you automatically react when stressed. Now that we are all more relaxed, let’s explore the relationship between Personality Type and Stress. You already realize that Personality Type affects the way you naturally prefer to operate in the world, it also predicts how you will naturally operate when stressed. People can learn to stretch beyond their natural strengths (as in the example of being able to write with your non dominant hand). With practice, you can more easily do things that do not come naturally to you. You can also learn to stop the automatic stress response by learning to recognize it and learning what to do instead of being stressed. Personality Type predicts what types of situations are most likely to cause an individual to experience a stress reaction. We call this a STRESS TRIGGER. Personality Type also predicts HOW a person will behave when stressed – we call this their STRESS MODE. ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved

General Stress Triggers
Individual Exercise ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved

General Stress Triggers
Each Letter of Personality Type can potentially cause an automatic stress reaction: E - Extraverts: Spending too much time alone or doing paperwork! I - Introverts: Spending too much time interacting with others! S - Sensors: Listening to too many theories and hair-brained ideas! N - iNTuitives: Having to pay close attention to too many details! T - Thinkers: Over-exposure to those who seem emotionally needy! F - FEELERS: Over exposure to negative and critical environments! J - Judgers: Too much disorganization, too much to do! P - Perceivers: Too much structure or too many rules! ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved

General Stress Modes When Stressed we display the opposite of our usual preferences: Extraverts withdraw! Introverts lash out! Sensors see a big picture of doom and gloom! iNtuitives become stuck on details! Thinkers experience negative emotions! Feelers become critical of themselves or others! Judgers have difficulty making decisions, forget or lose things! Perceivers make snap decisions! As you saw with “Fight or Flight,” automatic changes take place in the body when we are stressed. The changes in the body are the same for everyone. Changes in the mind, however, vary by Personality Type. Each aspect of our Personality Type automatically changes to its opposite when stressed. Extraverts – who are usually talkative and outgoing, tend to withdraw and become quiet when stressed. Introverts -- who usually think things through before they speak, blurt things out Sensors – who usually see the details, see a big picture of doom and gloom iNtuitive people – who usually see the big picture, lose perspective and get stuck on a detail that isn’t working Thinkers – who are usually logical, experience negative emotions or have their feelings hurt by things that would not normally bother them. Feelers – who are usually people oriented, become critical, picky or cynical. Judgers – who are usually organized and make decisions easily, lose things and become indecisive. Perceivers – who are usually flexible and enjoy exploring, make snap decisions without having all the facts. Stress causes each of us to lose touch with our strengths and renders us less effective. ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved

Modes Of Operating Example - INTJ
BEST Mode Introverted iNtuition Secondary Mode Extraverted Thinking Third Mode Introverted Feeling STRESS Mode Extraverted Sensing ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved

Best and Stress Modes by Type
BEST Mode TYPES STRESS Mode Extraverted Sensing ESTP, ESFP Introverted iNtuition Extraverted iNtuition ENTP, ENFP Introverted Sensing Extraverted Thinking ESTJ, ENTJ Introverted Feeling Extraverted Feeling ESFJ, ENFJ Introverted Thinking INTJ, INFJ ISTJ, ISFJ ISFP, INFP ISTP, INTP This chart shows you that there are two Personality Types which share each BEST mode of operating and therefor they also share a STRESS Mode of Operating. Notice that if the BEST mode is Extraverted, The STRESS Mode is Introverted. Likewise, if the BEST Mode is Introverted, The STRESS Mode is Extraverted. Also notice that if the BEST Mode is Data Gathering, the STRESS Mode is the Opposite Data Gathering Mode. Likewise, If the BEST Mode is Decision Making, the STRESS Mode is the opposite decision Making Mode. You may also notice that everything is color-coded: RED is Extraverted BLUE is Introverted GREEN for SENSING PURPLE for Intuition GOLD for Thinking TEAL for FEELING ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved

What Causes YOU stress? This slide can be used for the following exercises: DIVIDE INTO 8 GROUPS: Group 1: ESTP and ESFP Group 5: ISFP and INFP Group 2: ESTJ and ENTJ Group 6: ISTJ and ISFJ Group 3: ENFP and ENTP Group 7: ISTP and INTP Group 4: ENFJ and ESFJ Group 8: INFJ and INTJ Have each group write down what stresses them. Then have them present their list to the entire room. After each group has presented their stressors, put up the slide showing how stress shows up in their Personality Types and then talk about how they can use the strategies for returning to balance. OR If you do not have enough people to do this exercise, you can have people individually write down some things that stress them. You can facilitate a discussion. You can simply move to the next slide. ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved

Stress In Introverts Introverts have one of four Extraverted Stress Modes. They uncharacteristically lash out or freak out experiencing: Sensing: Stuck on a detail, can’t see the forest for the trees OR iNtuition: Predicting doom and gloom OR Thinking: Critical, picky, cynical OR Feeling: Hypersensitive to criticism, emotions and relationship issues. Up to this point we have talked about Sensing, iNtuition, Thinking and Feeling generically. Next, we are going to look at how these 4 Modes of operating differ when they are used in an Introverted way or an Extraverted way. Each of us has two Introverted Modes of operating and two Extraverted Modes of operating. For Extraverts: Their BEST mode is Extraverted, their Second Mode is Introverted, Their Third Mode is Extraverted and their STRESS Mode is Introverted. For Introverts: Their BEST mode is Introverted, their Second Mode is Extraverted, Their Third Mode is Introverted and their STRESS Mode is Extraverted. Coming up I’ll show you a chart with the BEST, Second, Third and STRESS Modes for each Type. ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved

Stress In Extraverts Sensing: Rewinding the details of the past OR
Extraverts have one of four Introverted Stress Modes. They withdraw, becoming uncharacteristically quiet and experiencing: Sensing: Rewinding the details of the past OR iNtuition: Worrying about the future OR Thinking: Being critical, picky, cynical OR Feeling: Hypersensitive to criticism, emotions and relationship issues. Next, we are going to look at how these 4 Modes of operating differ when they are used in an Introverted way or an Extraverted way. Each of us has two Introverted Modes of operating and two Extraverted Modes of operating. For Extraverts: Their BEST mode is Extraverted, their Second Mode is Introverted, Their Third Mode is Extraverted and their STRESS Mode is Introverted. For Introverts: Their BEST mode is Introverted, their Second Mode is Extraverted, Their Third Mode is Introverted and their STRESS Mode is Extraverted. Coming up I’ll show you a chart with the BEST, Second, Third and STRESS Modes for each Type. ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved

when your feet and your lips
ESTP and ESFP Stress Mode: Introverted iNtuition Best Mode: Extraverted Sensing SIGNS of STRESS STRATEGIES for REGAINING CONTROL When under stress you may withdraw to: Develop theories of what is wrong and why. Jump to conclusions by linking things together. Either doubt yourself or claim that something or someone “made you do it.” See too much future. Because iNtuition is your least developed mode of operating, the conclusions you reach are usually not accurate. When you notice that you are theorizing about things and dwelling on what might go wrong in the future, recognize that this is not who you are. This is simply a sign that you are stressed. Stop and take a few deep breaths and then: Get up and get moving! Talk about the facts and what you know to be true. Talk about the present and what you can do right now to make the situation better. Talk about what you will do next rather than thinking too much about the day after tomorrow. Your mind works best when your feet and your lips are moving! As you go through each of these charts ask the class members to think about themselves AND to think about other people they know. Recognizing stress in coworkers and family members is important. When a person is operating in their STRESS Mode, to continue to interact them in the same way is counterproductive! When Extraverts are stressed (the first four charts) they need to get out and get active to return to balance. Ask a coworker who is uncharacteristically quiet to go out to lunch or to go for a walk around the building with you. Getting them outside of their head is the best way to help them return to balance. For ESTP and ESFP especially – get them outdoors! Ruth E Schneider and David S Prudhomme 2011, All rights reserved

ESTJ and ENTJ Your mind works best when you think out loud!
Stress Mode: Introverted Feeling Best Mode: Extraverted Thinking SIGNS of STRESS STRATEGIES for REGAINING CONTROL When under stress you may withdraw and: Become uncharacteristically indecisive. Become hypersensitive to any emotion. Feel inadequate or unappreciated. Alternate between “beating yourself up” for being insensitive and feeling hurt by things that would not usually bother you. Abuse or hurt yourself physically. Become physically ill. Because Feeling is your least developed mode of operating, you probably work hard to hide this vulnerable, emotional side of yourself. When you notice that you are withdrawing and feeling all kinds of emotions, recognize that this is not who you are. It is simply a sign that you are stressed. Stop and take a few deep breaths and then: Talk your way through the situation. Talk about what works in the relationship. Talk about the pros and cons of any given situation. Stick to the logic; you will find the explanation you are looking for. Your mind works best when you think out loud! Ruth E Schneider and David S Prudhomme 2011, All rights reserved

Your mind works best when you talk about the future!
ENFP and ENTP Stress Mode: Introverted Sensing Best Mode: Extraverted iNtuition SIGNS of STRESS STRATEGIES for REGAINING CONTROL When under stress you probably withdraw and: Move rapidly between ideas and experiences, losing focus. Go on sensory overload, focusing on the temperature of the room, noise, stuffiness or odors. Obsess over the smallest details of a project. Become focused on your body and develop real or imagined symptoms of illness. Experience things to excess (drugs, alcohol, food). Become withdrawn and depressed. Recall past experiences that fuel your depression. Because this is your least developed mode of operating, you tend to focus on the wrong details. When you notice that you are becoming withdrawn, self-critical, and obsessing over details of the past, recognize this is not who you are. This is simply a sign that you are stressed. Stop and take a few deep breaths and then: Get up and go talk with someone who spurs you to think of new ideas. As you talk, your intuition will provide more insight. Talking out loud to yourself is better than keeping things inside. Shift your focus from past experiences to future possibilities. Talk out loud about what is possible because of what you’ve learned from the past. Your mind works best when you talk about the future! ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved

Your mind works best when you talk about what you value!
ENFJ and ESFJ Stress Mode: Introverted Thinking Best Mode: Extraverted Feeling SIGNS of STRESS STRATEGIES for REGAINING CONTROL When under stress, you withdraw and: Become overly critical, especially of yourself. Are only able to see things as “black” or “white,” which is not how you usually see the world. Jump into “cause and effect” analysis, and when you do, you typically blame yourself for anything and everything that has gone wrong. See limited options for dealing with any issue. Because Thinking is your least developed mode of operating, you tend to use convoluted logic and develop inappropriate arguments. When you notice that you are becoming withdrawn, pessimistic and self-critical, recognize this is not who you are. It is simply a sign that you are stressed. Stop and take a few deep breaths and then: Get up and reconnect with people. Talk about your feelings with someone who is able to listen and be supportive. Talk out loud about what you are feeling rather than withdrawing to think in silence. Talk about everything you value and what you are grateful for. Your mind works best when you talk about what you value! Ruth E Schneider and David S Prudhomme 2011, All rights reserved

ISFP and INFP Stress Mode: Extraverted Thinking Best Mode: Introverted Feeling SIGNS of STRESS STRATEGIES for REGAINING CONTROL When under stress, you: Become more vocal and cynical. Are uncharacteristically critical of everything that is going on around you. Talk about what is “right” and “wrong” with things. Become irritable and talk of “doom and gloom.” Try to control situations. Become very critical of those closest to you. Because Thinking is your least developed mode of operating, you tend to use convoluted logic and sarcastic arguments. When you notice that you are being outwardly critical of circumstances and lashing out at people, recognize this is not who you are. It is simply a sign that you are stressed. Stop and take a few deep breaths and then: Step away from everyone; you need some time and space to be by yourself. Once alone, focus on what is important to you -- the relationships and what you can do to mend them. You are not even interested in who is really to blame; you are interested in getting everyone back in harmony. Your mind works best when you focus on creating and maintaining relationships! ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved

Your mind works best when you focus on what to do right now!
ISTJ and ISFJ Stress Mode: Extraverted iNtuition Best Mode: Introverted Sensing SIGNS of STRESS STRATEGIES for REGAINING CONTROL When under stress, you become uncharacteristically confused and talk about: How everything is or soon will be a catastrophe! The worst case scenarios. A string of theories about why things are not perfect as they “should” be. Not being able to understand why things are going wrong. How everything seems to be going wrong and there are no possible solutions. Because iNtuition is your least developed mode of operating, you tend to see connections that are not actually true. When you notice you are being outwardly dramatic, theoretical and conjuring up “what if” scenarios, recognize this is not who you are. This is simply a sign that you are stressed. Stop and take a few deep breaths and then: Step away from everyone; you need some time and space to be by yourself. Quietly remember that most things you worried about in the past have always worked out! Remember to focus on what you know to be true, not your inaccurate predictions of the future. “What are the facts?” You know what to do; just go do it. Focus on following your standard procedures for getting things done. They’ve served you well in the past and they work! Your mind works best when you focus on what to do right now! ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved

ISTP and INTP Stress Mode: Extraverted Feeling Best Mode: Introverted Thinking SIGNS of STRESS STRATEGIES for REGAINING CONTROL When under stress, you become uncharacteristically emotional and: Speak with a “waterfall of emotion.” Blurt things out without really thinking them through. Say things that you later regret. Lash out at people, especially those close to you. Get your feelings hurt easily. Because Feeling is your least developed mode of operating, you often feel ill-equipped to deal with, and to “right” these emotional situations. When you notice that you are hurt and emotional, recognize this is not who you are. It is simply a sign that you are stressed. Stop and take a few deep breaths and then: Step away and regain your composure. Realize you need time alone to think about what is important and who you care about. Think quietly about the situation and actions you can take to rectify it. Think of more than one alternative. View the situation as you would any other problem. Study it, think about it and try out various solutions. Your mind works best when you focus on quietly thinking things through! ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved

INFJ and INTJ Stress Mode: Extraverted Sensing Best Mode: Introverted iNtuition SIGNS of STRESS STRATEGIES for REGAINING CONTROL When under stress, you become uncharacteristically “bore-sighted” and: Point out every little thing that is wrong with something. Become paralyzed by a need for perfection. “Cannot see the forest for the trees.” Can’t see any possible alternatives. Lash out when questioned or if someone provides a suggestion. Because Sensing is your least developed mode of operating, you often get the details wrong. When you notice that you are focusing on the negative and on things that don’t seem to work, recognize this is not who you are. It is simply a sign that you are stressed. Stop and take a few deep breaths and then: Step away and regain your perspective. Realize that you need some time away from the situation to see the big picture again. Go do something else. Do something you enjoy or even something on your endless “to do” list. An idea will come to you when you are not so focused on the problem. That is the way your mind works, remember? Your mind works best when you focus on strategies and stay open to possibilities! ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved

The Four Steps of From Stressed To Best™
Recognize you have stress in your life. Understand the true source of the stress. As soon as you recognize you are in your Stress Mode, STOP and take a few slow deep breaths. Now having relaxed your mind and body, consciously “shift” to your Best Mode. You got it! YOU are now in control! ©Ruth E Schneider and David S Prudhomme 2011, All rights reserved

Reducing Everyday Stress

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