Coping With the Stress of a Career in UX - Meredith Noble

Coping With the Stress of a Career in UX

Meredith Noble Director of User Experience, Cloudberry Creative @meredi | meredith@meredi.com

June 24, 2015 | UXPA

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@meredi

Hello.

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@meredi

Hello.

I’m Meredith.

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@meredi

Hello.

I’m Meredith.

I’ve been a UX consultant for 10 years.

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@meredi

Hello.

I’m Meredith.

I’ve been a UX consultant for 10 years.

My work sometimes often stresses me out.

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@meredi 3

Me and Stress

@meredi 3

Me and Stress

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Me and StressI’m a

@meredi 3

Me and StressI’m a sensitive,

@meredi 3

Me and StressI’m a sensitive, conscientious,

@meredi 3

Me and StressI’m a sensitive, conscientious, people-pleasing,

@meredi 3

Me and StressI’m a sensitive, conscientious, people-pleasing, perfectionistic

@meredi 3

Me and StressI’m a sensitive, conscientious, people-pleasing, perfectionistic emotion-squelcher…

@meredi 3

Me and StressI’m a sensitive, conscientious, people-pleasing, perfectionistic emotion-squelcher…

…who chose a role with intense deadlines and external judgment!

@meredi 3

Me and StressI’m a sensitive, conscientious, people-pleasing, perfectionistic emotion-squelcher…

…who chose a role with intense deadlines and external judgment!

I hit a breaking point.

@meredi 3

Me and StressI’m a sensitive, conscientious, people-pleasing, perfectionistic emotion-squelcher…

…who chose a role with intense deadlines and external judgment!

I hit a breaking point.Something needed to change.

@meredi 4

Me and Stress

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Me and Stress

@meredi

I started exploring the mind-body connection and the effects thoughts and emotions can have on our bodies.

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Me and Stress

@meredi

Talk Outline

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@meredi

Talk Outline• What is stress? Why is it a problem?

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@meredi

Talk Outline• What is stress? Why is it a problem?

• Why is stress a problem for UXers?

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@meredi

Talk Outline• What is stress? Why is it a problem?

• Why is stress a problem for UXers?

• How stressed out are we?

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@meredi

Talk Outline• What is stress? Why is it a problem?

• Why is stress a problem for UXers?

• How stressed out are we?

• Stress topics: choose-your-own adventure

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@meredi

Talk Outline• What is stress? Why is it a problem?

• Why is stress a problem for UXers?

• How stressed out are we?

• Stress topics: choose-your-own adventure

• Other ways to combat stress

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@meredi

Talk Outline• What is stress? Why is it a problem?

• Why is stress a problem for UXers?

• How stressed out are we?

• Stress topics: choose-your-own adventure

• Other ways to combat stress

• Resources

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@meredi

What is stress?

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@meredi

What is stress?

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• Autonomic nervous system:

@meredi

What is stress?

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• Autonomic nervous system:

• Parasympathetic nervous system (‘rest and digest’)

@meredi

What is stress?

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• Autonomic nervous system:

• Parasympathetic nervous system (‘rest and digest’)

• Sympathetic nervous system (‘fight, flight, or freeze’)

@meredi

What is stress?

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@meredi

What is stress?

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• Fear system constantly scanning the environment

@meredi

What is stress?

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• Fear system constantly scanning the environment

• Activates hormone craziness!

@meredi

What is stress?

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@meredi

What is stress?

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• Energy is mobilized to send to muscles

@meredi

What is stress?

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• Energy is mobilized to send to muscles

• Heart rate and blood pressure increase

@meredi

What is stress?

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• Energy is mobilized to send to muscles

• Heart rate and blood pressure increase

• Non-essential activities stop or slow:

@meredi

What is stress?

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• Energy is mobilized to send to muscles

• Heart rate and blood pressure increase

• Non-essential activities stop or slow:

• Digestion

@meredi

What is stress?

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• Energy is mobilized to send to muscles

• Heart rate and blood pressure increase

• Non-essential activities stop or slow:

• Digestion

• Immunity

@meredi

What is stress?

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• Energy is mobilized to send to muscles

• Heart rate and blood pressure increase

• Non-essential activities stop or slow:

• Digestion

• Immunity

• Growth & tissue repair

@meredi

What is stress?

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• Energy is mobilized to send to muscles

• Heart rate and blood pressure increase

• Non-essential activities stop or slow:

• Digestion

• Immunity

• Growth & tissue repair

• Blood flow to skin

@meredi

What is stress?

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• Energy is mobilized to send to muscles

• Heart rate and blood pressure increase

• Non-essential activities stop or slow:

• Digestion

• Immunity

• Growth & tissue repair

• Blood flow to skin

• Etc.

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Why is stress a problem?

@meredi 9

Why is stress a problem?

• Lions aren’t a big problem in 2015

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Why is stress a problem?

• Lions aren’t a big problem in 2015

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Why is stress a problem?

• Lions aren’t a big problem in 2015

• Most of our stress is:

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Why is stress a problem?

• Lions aren’t a big problem in 2015

• Most of our stress is:• Psychological

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Why is stress a problem?

• Lions aren’t a big problem in 2015

• Most of our stress is:• Psychological

• Ongoing

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Why is stress a problem?

• Lions aren’t a big problem in 2015

• Most of our stress is:• Psychological

• Ongoing

@meredi 9

Why is stress a problem?

• Lions aren’t a big problem in 2015

• Most of our stress is:• Psychological

• Ongoing

• Our bodies are sustaining long-term damage!

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Why is stress a problem?

@meredi 10

Why is stress a problem?

@meredi 10

Why is stress a problem?

• Chronic stress can lead to:

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Why is stress a problem?

• Chronic stress can lead to:– Heart disease

@meredi 10

Why is stress a problem?

• Chronic stress can lead to:– Heart disease

– Depression and anxiety

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Why is stress a problem?

• Chronic stress can lead to:– Heart disease

– Depression and anxiety

– Increased illness

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Why is stress a problem?

• Chronic stress can lead to:– Heart disease

– Depression and anxiety

– Increased illness

– Ulcers, irritable bowel syndrome

@meredi 10

Why is stress a problem?

• Chronic stress can lead to:– Heart disease

– Depression and anxiety

– Increased illness

– Ulcers, irritable bowel syndrome

– Diabetes, metabolic syndrome

@meredi 10

Why is stress a problem?

• Chronic stress can lead to:– Heart disease

– Depression and anxiety

– Increased illness

– Ulcers, irritable bowel syndrome

– Diabetes, metabolic syndrome

– Pain disorders

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Why Stress is Bad for UXers

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Why Stress is Bad for UXers

• Hinders creativity

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Why Stress is Bad for UXers

• Hinders creativity• Creates tunnel vision

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Why Stress is Bad for UXers

• Hinders creativity• Creates tunnel vision• Reduces empathy in men

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Why Stress is Bad for UXers

• Hinders creativity• Creates tunnel vision• Reduces empathy in men• Hinders accessibility of

memories

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Why Stress is Bad for UXers

• Hinders creativity• Creates tunnel vision• Reduces empathy in men• Hinders accessibility of

memories• Reduces our ability to

learn and store memories

@meredi 12

How Stressed Are We?

@meredi 12

How Stressed Are We?

@meredi 12

How Stressed Are We?

Last week, were you: • Not at all stressed • Somewhat stressed • Moderately stressed • Very stressed • Extremely stressed

@meredi 13

Stress: Choose Your Own Adventure!

Impostor Syndrome Unnecessary Meetings Too Much Work; Deadlines

Improper Expectations Keeping Up

@meredi 14

Watch for Key Approaches (4 As)

ALTER the stressor

AVOID the stressor

ADAPT to the stressor

ACCEPT the stressor

bit.ly/fourAs

@meredi 15

Impostor Syndrome

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Impostor SyndromeWhat is it?

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Impostor SyndromeWhat is it?

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Impostor SyndromeWhat is it?

• Feeling inadequate and like a fraud despite evidence to the contrary

@meredi 15

Impostor SyndromeWhat is it?

• Feeling inadequate and like a fraud despite evidence to the contrary

• The tendency to attribute success to external factors (like luck)

@meredi 15

Impostor SyndromeWhat is it?

• Feeling inadequate and like a fraud despite evidence to the contrary

• The tendency to attribute success to external factors (like luck)

• The fear of being found out and having your true abilities discovered

@meredi 16

Impostor Syndrome

Lori Widelitz-Cavallucci & Amy Silvers bit.ly/uximpostersyndrome

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Impostor Syndrome

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Impostor Syndrome

Why do we have it?

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Impostor Syndrome

Why do we have it?

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Impostor Syndrome

Why do we have it?

• We don’t have certifications

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Impostor Syndrome

Why do we have it?

• We don’t have certifications

• We don’t have a good way to see other people’s work or process

@meredi 17

Impostor Syndrome

Why do we have it?

• We don’t have certifications

• We don’t have a good way to see other people’s work or process

• “Should” articles

@meredi 17

Impostor Syndrome

Why do we have it?

• We don’t have certifications

• We don’t have a good way to see other people’s work or process

• “Should” articles• Always feeling behind in

knowledge

@meredi 18

Impostor Syndrome

@meredi 18

Impostor Syndrome

How do we prevent it?

@meredi 18

Impostor Syndrome

How do we prevent it?

@meredi 18

Impostor Syndrome

How do we prevent it?

• Avoid the words “just”, “only”

@meredi 18

Impostor Syndrome

How do we prevent it?

• Avoid the words “just”, “only”

• Find someone who can mentor & support you

@meredi 18

Impostor Syndrome

How do we prevent it?

• Avoid the words “just”, “only”

• Find someone who can mentor & support you

• Write down your wins

@meredi 18

Impostor Syndrome

How do we prevent it?

• Avoid the words “just”, “only”

• Find someone who can mentor & support you

• Write down your wins• Remember you’re not

alone!

@meredi 19

Impostor Syndrome

@meredi 19

Impostor Syndrome

• Any other tips?

@meredi

Unnecessary Meetings

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@meredi

Unnecessary Meetings

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• Key question:“Should I attend?”

bit.ly/unnecessarymeetings

@meredi

Unnecessary Meetings

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• Key question:“Should I attend?”• Ask yourself

bit.ly/unnecessarymeetings

@meredi

Unnecessary Meetings

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• Key question:“Should I attend?”• Ask yourself• Ask your boss

bit.ly/unnecessarymeetings

@meredi

Unnecessary Meetings

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• Key question:“Should I attend?”• Ask yourself• Ask your boss• Ask your colleagues

bit.ly/unnecessarymeetings

@meredi

Unnecessary Meetings

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@meredi

Unnecessary Meetings

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• Decline meetings you don’t feel are necessary

@meredi

Unnecessary Meetings

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• Decline meetings you don’t feel are necessary

• Block out non-negotiable time in your calendar

@meredi

Unnecessary Meetings

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• Decline meetings you don’t feel are necessary

• Block out non-negotiable time in your calendar

• Try email or phone instead, or dropping by someone’s desk

@meredi

Unnecessary Meetings

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@meredi

Unnecessary Meetings

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• Improve the meeting:

@meredi

Unnecessary Meetings

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• Improve the meeting:• Ensure everyone’s

there who needs to be

@meredi

Unnecessary Meetings

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• Improve the meeting:• Ensure everyone’s

there who needs to be• Suggest no tech

@meredi

Unnecessary Meetings

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• Improve the meeting:• Ensure everyone’s

there who needs to be• Suggest no tech• Suggest standing up

@meredi

Unnecessary Meetings

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• Improve the meeting:• Ensure everyone’s

there who needs to be• Suggest no tech• Suggest standing up• Insist on an agenda in

advance

@meredi

Unnecessary Meetings

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• Improve the meeting:• Ensure everyone’s

there who needs to be• Suggest no tech• Suggest standing up• Insist on an agenda in

advance• Conclude with action

items

@meredi

Unnecessary Meetings

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@meredi

Unnecessary Meetings

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• Any other tips?

@meredi 24

Too Much Work; Deadlines

@meredi 24

Too Much Work; Deadlines

• Break a project into small steps, allocate time & prioritize

@meredi 24

Too Much Work; Deadlines

• Break a project into small steps, allocate time & prioritize

• Get fresh eyes on the problem

@meredi 24

Too Much Work; Deadlines

• Break a project into small steps, allocate time & prioritize

• Get fresh eyes on the problem

• Try the Pomodoro Technique

@meredi 24

Too Much Work; Deadlines

• Break a project into small steps, allocate time & prioritize

• Get fresh eyes on the problem

• Try the Pomodoro Technique• TAKE A BREAK

@meredi 24

Too Much Work; Deadlines

• Break a project into small steps, allocate time & prioritize

• Get fresh eyes on the problem

• Try the Pomodoro Technique• TAKE A BREAK• Renegotiate with new

information

@meredi 25

Too Much Work; Deadlines

@meredi 25

Too Much Work; Deadlines

• Any other tips?

@meredi 26

Improper Expectations

@meredi 26

Improper Expectations

• In-house:

@meredi 26

Improper Expectations

• In-house:• Ever been asked to do a

research study in a week?

@meredi 26

Improper Expectations

• In-house:• Ever been asked to do a

research study in a week?• Or were brought in to do

research at the tail end of design?

@meredi 26

Improper Expectations

• In-house:• Ever been asked to do a

research study in a week?• Or were brought in to do

research at the tail end of design?

@meredi 26

Improper Expectations

• In-house:• Ever been asked to do a

research study in a week?• Or were brought in to do

research at the tail end of design?

• Agency-side:

@meredi 26

Improper Expectations

• In-house:• Ever been asked to do a

research study in a week?• Or were brought in to do

research at the tail end of design?

• Agency-side:• Ever had a client completely

get the wrong idea?

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Improper Expectations

@meredi 27

Improper Expectations

• Proactive education:

@meredi 27

Improper Expectations

• Proactive education:• Strategic one-on-one

meetings

@meredi 27

Improper Expectations

• Proactive education:• Strategic one-on-one

meetings• Lunch & learns

@meredi 27

Improper Expectations

• Proactive education:• Strategic one-on-one

meetings• Lunch & learns• Repeat, repeat, repeat

@meredi 27

Improper Expectations

• Proactive education:• Strategic one-on-one

meetings• Lunch & learns• Repeat, repeat, repeat

• Get creative with execution

@meredi 27

Improper Expectations

• Proactive education:• Strategic one-on-one

meetings• Lunch & learns• Repeat, repeat, repeat

• Get creative with execution• Bi-weekly research sessions

@meredi 27

Improper Expectations

• Proactive education:• Strategic one-on-one

meetings• Lunch & learns• Repeat, repeat, repeat

• Get creative with execution• Bi-weekly research sessions• Guerrilla testing

@meredi 27

Improper Expectations

• Proactive education:• Strategic one-on-one

meetings• Lunch & learns• Repeat, repeat, repeat

• Get creative with execution• Bi-weekly research sessions• Guerrilla testing• Etc.

@meredi 27

Improper Expectations

• Proactive education:• Strategic one-on-one

meetings• Lunch & learns• Repeat, repeat, repeat

• Get creative with execution• Bi-weekly research sessions• Guerrilla testing• Etc.

• Find powerful / persuasive allies

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Improper Expectations

@meredi 28

Improper Expectations

• Killer kick-off meetings (over-communicate)

@meredi 28

Improper Expectations

• Killer kick-off meetings (over-communicate)

• Be realistic & leave buffer room

@meredi 28

Improper Expectations

• Killer kick-off meetings (over-communicate)

• Be realistic & leave buffer room

• Use your research skills: listen & intuit

@meredi 29

Improper Expectations

@meredi 29

Improper Expectations

• Any other tips?

@meredi 30

Keeping Up

@meredi 30

Keeping Up• YOU ARE NOT BEHIND

@meredi 30

Keeping Up• YOU ARE NOT BEHIND

@meredi 30

Keeping Up• YOU ARE NOT BEHIND

• Follow your passion

@meredi 30

Keeping Up• YOU ARE NOT BEHIND

• Follow your passion• Dedicate time each

morning to read one thing

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Keeping Up• YOU ARE NOT BEHIND

• Follow your passion• Dedicate time each

morning to read one thing

• Try using a tool like Nuzzel to monitor the zeitgeist

@meredi 31

Keeping Up

@meredi 31

Keeping Up• Any other tips?

@meredi

General Ways to Combat Stress

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@meredi

General Ways to Combat Stress

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1. Make friends with your thoughts (defusion in Acceptance & Commitment Therapy)

@meredi

General Ways to Combat Stress

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1. Make friends with your thoughts (defusion in Acceptance & Commitment Therapy)

• “I’m having the thought that…”

@meredi

General Ways to Combat Stress

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1. Make friends with your thoughts (defusion in Acceptance & Commitment Therapy)

• “I’m having the thought that…” • Sing the thought to “Happy Birthday”

@meredi

General Ways to Combat Stress

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1. Make friends with your thoughts (defusion in Acceptance & Commitment Therapy)

• “I’m having the thought that…” • Sing the thought to “Happy Birthday”• Name your stories

@meredi

Ways to Combat Stress

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@meredi

Ways to Combat Stress

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2. Practice self-compassion

@meredi

Ways to Combat Stress

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@meredi

Ways to Combat Stress

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3. Use a relaxation technique to return to ‘rest and digest’

@meredi

Ways to Combat Stress

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3. Use a relaxation technique to return to ‘rest and digest’

• 3 deep breaths, 9 times

@meredi

Ways to Combat Stress

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3. Use a relaxation technique to return to ‘rest and digest’

• 3 deep breaths, 9 times

• Exercise

@meredi

Ways to Combat Stress

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3. Use a relaxation technique to return to ‘rest and digest’

• 3 deep breaths, 9 times

• Exercise

• Open Focus

@meredi

Ways to Combat Stress

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@meredi

Ways to Combat Stress

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4. Tune into your emotions

@meredi

Ways to Combat Stress

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4. Tune into your emotions

@meredi

Ways to Combat Stress

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4. Tune into your emotions

• How am I feeling right now?

@meredi

Ways to Combat Stress

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4. Tune into your emotions

• How am I feeling right now?

• Let yourself feel it

@meredi

Resources

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@meredi

Resources

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The Open Focus BrainLes Fehmi and Jim Robbins

@meredi

Resources

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The Open Focus BrainLes Fehmi and Jim Robbins

Why Zebras Don’t Get Ulcers Robert M. Sapolsky

@meredi

Resources

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@meredi

Resources

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The Happiness TrapRuss Harris

@meredi

Resources

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The Happiness TrapRuss Harris

The Inner Game of Stress W. Timothy Gallwey

@meredi

Resources

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@meredi

Resources

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Self-CompassionKristin Neff

@meredi

Resources

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Self-CompassionKristin Neff

The Mindful Path to Self-Compassion Christopher K. Germer

@meredi

Resources

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@meredi

Resources

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Mind Body Toolbox Audio Course & Other Resources Abigail Steidley

abigailsteidley.com

Thanks!

Meredith Noble Director of User Experience, Cloudberry Creative @meredi | meredith@meredi.com

@meredi 41

Questions?