1. Amanda Maher, LCSW, CEAP, SAP Mark Center Employee Assistance Program 571-372-5617 PERS

2. Course Objectives Review different types of stress Develop self awareness of individual stress triggers and reactions to stress Understand the impact of stress on your body, your brain and your performance Introduce the High Performance Pyramid Learn about achieving your Ideal Performance State (IPS) by incorporating stress management rituals into your daily routine

3. Types of Stress Eustress (Positive Stress) General Stress Traumatic Stress Chronic Stress

5. Identifying Your Stress Triggers Identify your individual stressor triggers Try to avoid things that trigger stress or at least limit them If you cannot avoid certain triggers, circle them Later you will identify stress management techniques to help you cope with these triggers

6. Is This Glass Half Empty or Half Full? The answer depends on your perception…

7. I can’t cope! Appraisal of the Situation It’s dangerous, difficult, or painful!

8. What Makes the Difference? Type and duration of stress The person’s perceived ability to cope with it Temperament and coping style Other stressors in the person’s life Support the person is getting during stressful times

9. Stress Symptoms Checklist What are some of your stress symptoms? Do you notice any patterns? Identify your symptoms and plan to manage them.

10. Why do we experience so many physical symptoms of stress?

11. The Alarm Response Fight Flight Freeze

12. The Body’s Reaction to Stress Cardiovascular System – heart beats faster, raise blood pressure Respiratory System – breathe harder and/or more rapidly (hyperventilation) Musculoskeletal System – muscles tense up; can trigger tension headaches and migraines Gastrointestinal System – diarrhea, constipation, change in appetite, heartburn and acid reflux

14. Stress and Your Brain The neo-cortex is the “thinking brain.” The limbic system is the “emotional brain.” Emotional center gets the first signal and sounds the internal alarm flooding the body with Cortisol (stress related hormone). Small doses have a positive effect. High/prolonged levels have negative effect.

15. Cortisol- The Stress hormone It helps regulate your body's use of protein, carbohydrates and fat. It helps maintain blood pressure and cardiovascular function. The body produces more in the am. In the pm, cortisol level should drop by 90%. Sleep deprivation increases cortisol levels and therefore causes weight gain.

16. What is the number one way to reduce Cortisol?

18. Other benefits of exercise: Other Benefits of Exercise It improves blood flow to your brain. It speeds the flow of blood through your brain, moving waste products out of the brain faster. It causes a release of endorphins (natural “feel good” chemical) into your blood stream.

19. High Performance Pyramid Spiritual Capacity Mental Capacity Emotional Capacity Physical Capacity: nutrition, activity, sleep “The Making of a Corporate Athlete” Harvard Business Review Jan 2001 J. Loehr and T. Schwartz

20. High Performance Pyramid Physical Capacity Builds endurance and promotes mental and emotional recovery Emotional Capacity Creates the internal climate that drives the Ideal Performance State Mental Capacity Focuses physical and emotional energy on the task at hand Spiritual Capacity Provides a powerful source of motivation, determination and endurance

21. According to Loehr and Schwartz… Stress is not the problem. The problem is the absence of disciplined, intermittent recovery. Chronic stress without recovery depletes energy, leads to burnout and poor performance. What’s needed are rituals that promote OSCILLATION “The Making of a Corporate Athlete” Harvard Business Review Jan 2001 J. Loehr and T. Schwartz

22. Rituals to Achieve Your Ideal Performance State (IPS) Lifestyle Habit Formation Positive Emotion Development Time/ Task Management Routine Relaxation

23. Lifestyle Habit Formation Adequate sleep Balanced diet Regular Exercise Reduces Cortisol Avoid alcohol and drug use Avoid other unhealthy coping

24. “When demand meets capacity, we begin to make expedient choices that get us through our days and our nights, but take a toll over time. We survive on too little sleep, wolf down fast foods on the run, fuel up with coffee and cool down with alcohol and sleeping pills.” – Loehr and Schwartz

25. Positive Emotion Development Positive emotions ignite energy that drives performance. Use the ABC Approach. Need to change the “B” in order to promote more positive emotions.

26. Developing Positive Emotion Using Cognitive Reframing Ask yourself, “What am I telling myself about this situation?” Challenge your thoughts and examine their truth and accuracy. Reframe the thought to a more rational/balanced/helpful thought. Rather than catastrophizing the situation, say to yourself: “This is hard, but I can do it.”

27. Routine Relaxation Essential to manage daily stress and for overall well-being. Find ways of incorporating it into your work day. Deep Breathing, Mindfulness, Meditation Schedule it.

28. The Power of Deep Breathing Activates the calming response. Sends the signal to the brain that “everything is ok.” Pushes oxygen to your brain. Releases cortisol. Expands your window of tolerance.

29. Additional Relaxation Techniques Reading Calling a friend or family member Watching a movie Taking a hot shower or bath Deep breathing Meditation or Prayer Laughing Drawing/Creating Making or listening to music Getting a massage Acupuncture Taking a walk outside Doing an activity outside of work that you enjoy

30. Time Management Task Management Create a balanced schedule Don’t over commit yourself Learn to say “No” when you can Plan regular breaks during the day Prioritize work tasks Break projects down into smaller steps Delegate responsibility when possible Ask for help when you need it Be honest about what you can take on

31. “Energy, not time, is the fundamental currency of high performance.” Jim Loehr and Tony Schwartz The Power of Full Engagement

32. 4 Principles of Full Engagement 1. It requires drawing on all 4 sources of energy. 2. We must balance energy expenditure (stress) with intermittent energy renewal (rituals to manage stress). 3. To build capacity, we must push beyond our normal limits, training in the same systematic way athletes do. 4. Positive energy rituals are the key to full engagement and sustained high performance.

33. “The busier we are, the more important we seem to ourselves and, we imagine, to others. To be unavailable to our friends and family, to be unable to find time for the sunset (or even to know the sun has set at all), to whiz through our obligations without time for a mindful breath, this has become the model of a successful life.” - Wayne Muller

34. Learn to Disengage Since we have over-ridden our natural rhythms, the challenge is to deliberately create new boundaries. We need to intentionally carve out times to shift our attention from achievement to restoration.

35. “At the most practical level, our capacity to be fully engaged depends on our ability to periodically disengage.” Loehr and Schwartz

36. Five Quick Sources of Restoration- In the Workplace Eat Something Hydrate Move Physically Change Channels Mentally Change Channels Emotionally

37. Resources The Power of Full Engagement and “The Making of a Corporate Athlete” Harvard Business Review Jan 2001; Jim Loehr and Tony Schwartz Don’t Panic Reid Wilson The Relaxation & Stress Reduction Workbook Why Zebras Don’t Get Ulcers Robert Sapolsky Flow Mihaly Csikszentmihalyi American Institute of Stress http://www.stress.org/

38. QUESTIONS?