“

Keeping All Your Balloons in the Air”

Muhammad AbdullahMuhammad AbdullahOrganizational Development Organizational Development

SpecialistSpecialist

Is it you … ?

Feel like you are Losing It?

What Causes Us Stress?What Causes Us Stress?

While incarcerated prisoners maketwenty decisions a day, those of us walking the streets make one hundred & twenty decisions a day.

-Prison Fellowship

Signs of StressSigns of Stress• Physical

– Headache – Back Pain– Fatigue– Aches and Pains

• Mental– Difficulty Concentrating– Increased Errors– Poor Decision Making

Negative Effects of StressNegative Effects of Stress1. Physical- Weight gain/loss- Unexpected hair loss- Heart palpitations- High blood pressure2. Emotional- Mood swings- Anxiety- Can lead to depression- Can also lead to unhealthy coping

strategies (i.e. alcohol, drugs, etc)

Is All Stress Bad?Is All Stress Bad?• Moderate levels of stress may actually

improve performance and efficiency

• Too little stress may result in boredom

• Too much stress may cause an unproductive anxiety level

Myths of StressMyths of Stress

• All stress is bad• Stress will not hurt you• What stresses you out also

stresses me out• No symptoms, no stress• Only major symptoms of stress

are harmful

How many hats do you How many hats do you wear?wear?

• Personal

• Work Related

• Social (Family, friends etc)

Talk about trying to balance work, home and family every day.

Managing StressManaging Stress What is your favorite stress reliever?

How Can We Manage How Can We Manage Stress?Stress?

Live with an Attitude of Gratitude Be Grateful for what you have.

Time ManagementTime Management• Get organized• Get structured• Set short term goals• Set long term goals• Use a planner:

– daily schedule and “To Do” list

RelaxationRelaxation• Breathing: practice deep breathing• Progressive muscle relaxation• Guided Imagery• Meditation• Tapes, CDs etc.: Either something

structured (commercial) or soothing music

• Choose and schedule it in

Cognitive (Thoughts)Cognitive (Thoughts)• Pay attention to what you say to yourself• Identify negative thinking and irrational

beliefs• Negative thinking leads to stress and anxiety• Teach thought-stopping techniques• Teach affirmations

One negative thought leads to another……….. then another……….. then another …..

Pretty soon you have ruined your entire life

SpiritualitySpirituality• Religious good deeds etc• Help others• Spend quiet time every day• Be thankful• Think positively• Put your faith to work! "I am at peace in the midst of chaos or madness. No person, place or thing has the power to upset me."

EatingEating• Cut down on sugar, caffeine,

processed foods• Eat nutritiously: all food groups,

especially fresh fruits and veggies

• Eat a little every couple of hours or so

• Eat slowly

More Ideas…• Laugh Often• Try a New Thing• Cry• Get Enough Sleep• Exercise & Fresh Air• Build a Support System – Friends,

Family and Co-Workers• SAY “NO” OCCASSIONALY

Even More Ideas• Let go of perfectionism• Learn to be flexible• Relax your standards• Focus less on pleasing others and more

on pleasing yourself• Stay away from negative people• Surround yourself with upbeat, flexible

and fun people.

Personal Stress First Aid KitPersonal Stress First Aid Kit• What would you put in yours?

• I have in mine…

Name Your Stressor Name Your Stressor • Person• Place• Thing• Health/illness• Environment• Living Situation

• School• Work• Family• Relationships• Legal• Finances

Coming Soon…Coming Soon…

Questions?Questions?