1. YOUR EMPLOYEE ASSISTANCE PROGRAM | www.perspectivesltd.com 1 Stress Management

2. YOUR EMPLOYEE ASSISTANCE PROGRAM | www.perspectivesltd.com 2 Seminar Goals 1. Define stress ( Stress is unpredictable) 2. Identify individual responses to stress 3. Increase awareness of individual choices that produce stress 4. Identify various stress management tools and techniques

3. What are the stressors in your life? +Personal? +Professional? +Social? YOUR EMPLOYEE ASSISTANCE PROGRAM | www.perspectivesltd.com 3

4. What is stress? +Human reaction +Anything perceived by body as a threat +The body’s reaction to any demands on it resulting in a “fight or flight” response YOUR EMPLOYEE ASSISTANCE PROGRAM | www.perspectivesltd.com 4

5. Responses to stress +Body mobilizes +Adrenaline flows +Heart rate increases +Blood pressure is elevated +Adrenaline and other hormones are secreted. +Muscle tone expands +Pupils dilate +Perspiration increases +Oxygen uptake increases +Glucose and fatty acids are mobilized, and blood coagulants are released YOUR EMPLOYEE ASSISTANCE PROGRAM | www.perspectivesltd.com 5

6. The issue of imbalance causes the stress not the event +To be a stressor, the event must be perceived by the individual as a threat +Positive or negative events can cause the person’s stress level to rise (Kabasa) +We all need some stress in our life but too much causes burnout, too little causes rust out YOUR EMPLOYEE ASSISTANCE PROGRAM | www.perspectivesltd.com 6

7. Kabasa Study Too much stress, positive or negative, increase chances of becoming ill +Control +Commitment +Challenge YOUR EMPLOYEE ASSISTANCE PROGRAM | www.perspectivesltd.com 7

8. Two types of stress +Eustress +Destress YOUR EMPLOYEE ASSISTANCE PROGRAM | www.perspectivesltd.com 8

9. Eustress (Good Stress) +We need it to succeed +It heightens our performance +It makes us stronger +It helps us accomplish things that are important to us +It is what motivates all of us! YOUR EMPLOYEE ASSISTANCE PROGRAM | www.perspectivesltd.com 9

10. Distress (Bad stress) +Long-term stress is chronic, makes us sick, detracts from our enjoyment of life. +It can ultimately kill us! YOUR EMPLOYEE ASSISTANCE PROGRAM | www.perspectivesltd.com 10

11. Stress Scale YOUR EMPLOYEE ASSISTANCE PROGRAM | www.perspectivesltd.com 11 STRESS PRODUCTIVITY x

12. How does your body tell you that you are under too much stress? +Physical signs +Emotional signs +Intellectual signs +Every individual may have different signs of stress (Don’t compare yourself to anyone else – Important to be aware of your symptoms or you can’t manage) YOUR EMPLOYEE ASSISTANCE PROGRAM | www.perspectivesltd.com 12

13. YOUR EMPLOYEE ASSISTANCE PROGRAM | www.perspectivesltd.com 13 AUTONOMIC NERVOUS SYSTEM RESPONSE (“FIGHT OR FLIGHT” RESPONSE) The heart rate increases; blood pressure is elevated; adrenaline and other hormones are secreted. Muscle tone expands; pupils dilate; perspiration increases; oxygen uptake increases. Glucose and fatty acids are mobilized, and blood coagulants are released. PHYSICAL SIGNS OF STRESS EMOTIONAL SIGNS OF STRESS INTELLECTUAL SIGNS OF STRESS  Headaches  Backaches  Changes in Appetite  Insomnia  Hypersomnia  Accident proneness  Exacerbation of already present  Dryness of mouth  Stiff neck  Irregular heartbeat  Hyperventilation  Fluttering eyelids  Cold hands  “Butterflies”  Eye strain  Gritted teeth  Indigestion  Muscle fatigue  Irritability  Angry outbursts  Increase in tardiness  Increase in absences  Crying episodes  Mood swings  Marked differences in grooming habits  Withdrawal; isolation from relationships in the work setting  Depression  Jealousy  Anxiousness  Critical of self and others  Forgetfulness  Preoccupation  Rumination  Mathematical and grammatical errors  Blocking  Diminished fantasy life  Lack of concentration  Reduction in interest  Lack of attention to details  Reduction in creativity and productivity

14. Managing Stress YOUR EMPLOYEE ASSISTANCE PROGRAM | www.perspectivesltd.com 14

15. Negative ways to cope with stress +Increased use of alcohol, caffeine, cigarettes and other drugs +Over-eating +Over work +Dwelling on past mistakes +Compulsive behaviors YOUR EMPLOYEE ASSISTANCE PROGRAM | www.perspectivesltd.com 15

16. Managing Stress (two options) +Control the stressors encountered +Control your reactions YOUR EMPLOYEE ASSISTANCE PROGRAM | www.perspectivesltd.com 16

17. Four (4) F’s +Fitness (endorphins released, more energy, increased focus, etc) +Food (want to increase energy level) +Fun (laughing also releases endorphins with same impact as physical activity) +Forty Winks (adequate sleep) YOUR EMPLOYEE ASSISTANCE PROGRAM | www.perspectivesltd.com 17

18. Positive ways to deal with stress +Take control +Stop wishing it were different +Move from thinking to doing +Verbalize and ventilate +Watch your diet +Deal with incorrect perceptions +Visualize success YOUR EMPLOYEE ASSISTANCE PROGRAM | www.perspectivesltd.com 18

19. Positive ways to deal with stress +Exercise +Set limits +Prioritize +Choose your battles +Keep your life balanced – friends, leisure, spiritual, family and work +Avoid self medication +Practice relaxation YOUR EMPLOYEE ASSISTANCE PROGRAM | www.perspectivesltd.com 19

20. Relaxation Techniques +Physical relaxation – isometrics +Deep breathing +Visualization +Stretching YOUR EMPLOYEE ASSISTANCE PROGRAM | www.perspectivesltd.com 20

21. EAP +Good place to get help in identifying stressors and support to practice techniques +Benefits to employees, family and significant others +Voluntary +Confidential +Good resource to use when problems are just beginning - preventative YOUR EMPLOYEE ASSISTANCE PROGRAM | www.perspectivesltd.com 21

22. Questions and Evaluation YOUR EMPLOYEE ASSISTANCE PROGRAM | www.perspectivesltd.com 22