1. License No. 0451271 Innovative Solutions. Enduring Principles. Finding Balance... Coping Effectively With Stress and Change. Kathy Espinoza, MBA, MS, CPE, CIE Kathy Espinoza, MBA, MS, CPE, CIE

2. License No. 0451271 Innovative Solutions. Enduring Principles. Can You Juggle? Working 8 to 5 Deadlines Family Children, children, children School/college payments Personal Health (Weight, blood pressure, cholesterol, etc.) Bills (House payment, car payments, insurance, Target/Staters, etc.)

3. License No. 0451271 Innovative Solutions. Enduring Principles. Stress Today is Unique On-going Economy – Uncertainty 2 Working Parents Single Parents Sandwich Stress – Caught between children & elder parents Balancing work, home and health –Paper out… get ready to write!

4. License No. 0451271 Innovative Solutions. Enduring Principles. Handling the Day to Day Stressors of Life What IS stress to you? – What sets you over the edge?

5. License No. 0451271 Innovative Solutions. Enduring Principles. Why Worry About Stress? Stress takes a toll on the body Look at each new President! Stress and the aging process – Gray hair, wrinkles, etc. »Stallion to Old Gray Mare – Loss of memory, mental capacity »Uncharged PDA

6. License No. 0451271 Innovative Solutions. Enduring Principles. Symptoms of Stress? Headaches Indigestion Muscle Pain Forgetfulness Sweaty Palms Sleeplessness Unhappy Fatigue Loss of Appetite Excessive Appetite Missed Periods Edgy Angry Nervous

7. License No. 0451271 Innovative Solutions. Enduring Principles. Stress: Outside or Inside? Stress, like beauty…

8. License No. 0451271 Innovative Solutions. Enduring Principles. How Do People Typically Handle Stress? RAGE!! Eat! – Stress eaters – Stress Non-eaters Distorted Thinking Patterns

9. License No. 0451271 Innovative Solutions. Enduring Principles. Stress Management 101 Control Change only what you can Perception Stress scale 1 to 10 Little gray snake… Energy Physical Psychological

10. License No. 0451271 Innovative Solutions. Enduring Principles. Balancing the Day to Day Stressors of Life 5 Ps - – Proper Exercise – Proper Diet Eat to live rather than live to eat – Proper Weight Feel good, more in control – Proper Rest 60% of working population are sleep deprived – Proper Attitude The quality most predictive of health, happiness is: – Optimism

11. License No. 0451271 Innovative Solutions. Enduring Principles. Handling the Day to Day Stressors of Life Some stress is unavoidable, some is not. The trick is to distinguish between the two. Put it where it belongs –Is it an emergency? –Can I hand this off? –Can it wait until this afternoon/tomorrow? –Can I get help? 12 34

12. License No. 0451271 Innovative Solutions. Enduring Principles. Self-Motivation Inner Drive: Why do some stay motivated and others not? –Self-motivation: Inner drive that moves behavior What works for me may not work for you Write it down… People are like sticks of dynamite; the powers on the inside but nothing happens …until the fuse gets lit!

13. License No. 0451271 Innovative Solutions. Enduring Principles. Self-Motivation Find your ONE Thing

14. License No. 0451271 Innovative Solutions. Enduring Principles. Balancing Fear and Courage Courage: …is resistance to fear, mastery of fear NOT the absence of fear –When you are afraid, you have two choices Do nothing and let fear fester like a cancer Identify the person/situation causing you fear …deal with it immediately

15. License No. 0451271 Innovative Solutions. Enduring Principles. Balance is Changing Habits Any habits youd like to change? We first make our habits, … and then our habits make us ~ John Dryden –Find a calendar Mark off each day Daily actions make habits

16. License No. 0451271 Innovative Solutions. Enduring Principles. Balance is Finding Solitude True silence is to the spirit~ what sleep is to the body… nourishment and refreshment ~ William Penn Need for Solitude is seen in our: Moods Energy levels Ability to think clearly Ability to act decisively Charge your emotional battery

17. License No. 0451271 Innovative Solutions. Enduring Principles. Focus on Servicing Others Serving others makes us feel good about ourselves because in our hearts… we know its the right thing to do. –Have a purposeful life – Dont float Volunteer – YMCA, Pet centers, Hospice Open doors for others Smile more often We make a living by what we get. We make a life by what we GIVE. ~ Winston Churchill

18. License No. 0451271 Innovative Solutions. Enduring Principles. Balance might mean… Hanging on until the storm passes Sometimes I get the feeling that the whole world is against me, but deep down I know thats not true. –Perseverance – Patience and Time Inch by inch, lifes a cinch… Yard by yard, life is hard –Take a breath –Make a list of what you need to get done –Start marking them off one at a time Life is not about waiting for the storm to pass Its about learning how to dance in the rain ~Unknown

19. License No. 0451271 Innovative Solutions. Enduring Principles. Balance means… Living Life Forward Life can only be understood backwards; but it must be lived forward. ~Kierkegaard –WE control our destiny From here on… –Stop the blame game and excuses –Take responsibility for your own thoughts, beliefs, decisions and actions –Rid yourself of all bitterness and grudges –Anger is like holding a hot coal in your hand, …The only one who gets burned is YOU.

20. License No. 0451271 Innovative Solutions. Enduring Principles. Balance means… Living Life in the Present Most people are about as happy as they make up their minds to be. ~Abraham Lincoln If you found out today that you had cancer Would you… –Stop living and waste life? –Create blackberry orphans? –Watch more sunsets –See the color in the flower petals –BE with the ones you love Randy Pausch – The Last Lecture

21. License No. 0451271 Innovative Solutions. Enduring Principles. Balance means… Living Life in the Present First, I was dying to finish high school and start college. And then, I was dying to finish college and start work. And then, I was dying to marry and have children. And then, I was dying for my children to grow old enough so I could go back to work. And then I was dying to retire. And now I am dying… and suddenly, I realized that I forgot to live.

22. License No. 0451271 Innovative Solutions. Enduring Principles. Focus on the critical few and not the insignificant many ~Jack Welch You only have so much energy… Keep the one thing in mind More is not always better Simplify your monthly bills Simplify the family activities Balance means Keeping Life Simple

23. License No. 0451271 Innovative Solutions. Enduring Principles. Balance means Having an Attitude of Gratitude When it comes to life, the critical thing is whether you take things for granted or take things with gratitude ~Chesterton Joy and Gratitude go hand in hand Energy is zapped when our focus is on whats wrong instead of whats right with our lives. Dont dwell on what you have NO control over Focus on what you CAN change

24. License No. 0451271 Innovative Solutions. Enduring Principles. Tips for Handling Stress Mental Strategies: –Dont sweat the small stuff –Dont run misfortunes over and over in your head –Change your perception Stress scale? Little gray snake?

25. License No. 0451271 Innovative Solutions. Enduring Principles. Tips for Handling Stress Physical Strategies: – Take mini-stretch breaks often – Practice deep breathing – Take a mental vacation Favorite photos of kids Hawaii? Lake Tahoe?

26. License No. 0451271 Innovative Solutions. Enduring Principles. Tips for Handling Stress Life Strategies: – Get up 15 minutes earlier – Limit the TV watching – Dont Should on me! – Positive self-talk – Have a friend – Limit sugar, caffeine & alcohol

27. License No. 0451271 Innovative Solutions. Enduring Principles. Balancing Work and Life Kathy Espinoza, MBA, MS, CPE, CIE kespinoza@keenan.com